27 Quick, Easy, & Simple Clean Eating Recipes · It's also fast and easy and can be prepped ahead...
Transcript of 27 Quick, Easy, & Simple Clean Eating Recipes · It's also fast and easy and can be prepped ahead...
27 Quick, Easy, & SimpleClean Eating Recipes
For health, muscle building, & weight loss
By Kara Nicholas
Copyright © 2014 Kara Nicholas. All rights reserved.No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author.Disclaimer: This book by no means is meant to disregard any doctor's recommendations or health issues. Listen to your doctor but most importantly listen to your body. Use your own discretion.First published on 10/06/2014The views expressed in this work are solely those of the author and do not necessarily reflect the views
of the publisher, and the publisher hereby disclaims any responsibility for them.
Acknowledgements
Thank you to all of the friends and family members who believed in me. To those who encouraged me and inspired me and to those who motivated me. Without these positive people influencing my life I never would have aspired to be what I have always dreamed to become.
IntroductionThese recipes are a collection of foods that I eat on a weekly basis. They havehelped me with weight loss, muscle building, my health goals, and my lack oftime! The biggest issue that people seem to face with clean eating is the time consuming recipes, the overwhelming cooking tasks and ingredient lists, and the time needed to cook!
I am a busy mom of three who teaches Zumba class, is constantly connecting with others through social media, networking. Having meetings, doing modeling events, spreading health and fitness information, and keeping up with housework! Even on my slower days at home with the kids, I certainly don't want to spend all my time in the kitchen! I'd rather be building legos, reading stories, playing with my beautiful children, and of course, cuddling!
I created this clean eating cook book for those (like me) who need simple, fast, and healthy recipes that everyone in the family can enjoy because they taste good! Many of the baking recipes require you to cut, wash, & “season” the vegetables but after that the oven does the work! The prep time is very short in these recipes and I even offer tips to preserve some of your leftovers for future meals so you can have prepared meals ready in the freezer or fridgewhen you are rushing out the door!
How to use this cookbook to make a balanced meal:
1) Pick a 'CARB' Dish: brown rice, corn, or sweet potatoes2) Pick a VEGGIE Dish3) Pick a PROTEIN Dish: oven roasted chicken breast, jerk chicken,
BBQ chicken, or pan fried salmon
Pair the 3 to make a fantastically easy & healthy meal,SIMPLE AS THAT!
Table of Contents
Introduction
Breakfasts Quick & Easy Oatmeal 1
Left Over Scramble 3
Fresh Veggie Scramble 5
Simplest Pancake... Ever 7
Blended Oat Smoothie 9
CarbsBaked Sweet Potatoes 11
Perfect Brown Rice 13
Oven Roasted Corn 15
VeggiesBaked Asparagus 17
Baked Broccoli, Zucchini, & Bell Pepper 19
Fried Green Beans & Onion 21
ProteinEasy Oven Roasted Chicken Breast 23
Simple Jerk Chicken 25
Oven Baked BBQ Wings 27
Pan Fried Salmon 29
SnacksEasy Guac Veggie Dip 31
3 Simple Yogurt Treats 33
Easy Banana Ice Cream 35
Juicing RecipesAma-ZING Carrot Pineapple Juice 37
Clementine Juice 39
Sweet Beet Juice 41
Recipes for Water!Homemade Lemonade 43
Simple Soda 45
Slim Belly Water 47
*Bonus Recipe* 49
Tips 51
My Journey 55
Breakfast
Fast and easy way to enjoy oats and give it a variation! There are limitless possibilities with this recipe, find what you like and make it your own!
Blended Oat Smoothie
2 cups quick rolled oats
4 tablespoons ground flax seed (grind in coffee grinder for 2 seconds)
1 banana
2 squirts stevia
5 cups water (or to desired thickness)
Directions:
-Toss all ingredients in a blender
-Blend
Options:
Add berries
Add one scoop of protein powder
Add one tablespoon of cocoa
Add one tablespoon of peanut or almond butter
Add milk instead of water
Add orange juice
Add spinach – you will get your greens in and you wont even taste them!!
10
Veggies
Sounds super simple and you will never know how amazing fresh green beans taste when fried! This was a quick idea I came up with one day and now is a household favorite!
Fried Green Beans with Onions
2 handfuls of fresh green beans½ an onion2 tablespoons organic butter, coconut oil or olive oilSea salt
Directions:-Heat oil -Cut ends off green beans and cut into ½ inch bits-Dice onion-Put green beans in frying pan and cook until almost tender (about 8 min)-Add onion and finish cooking until done (2-3 min)-Salt to taste
Options:You can use garlic in place of onion! You can also add spices if you like!Another idea is adding Parmesan!Freeze some for a fast dinner in advance!
22
Protein
Chicken is a good lean protein that pairs well with any carb and veggie dish. It's also fast and easy and can be prepped ahead of time so you can add it to salads, or re-heat for meals later in the week!
Easy Oven Roasted Chicken Breast
Package of chicken Breast Olive oil or organic butterSea salt
Directions:-Heat oven to 400-Coat chicken breast in oil and sprinkle with salt-Arrange in single layer on baking sheet-Bake for 20 minutes, sometimes I bake until it starts to brown
Options: Rub your chicken breast with spices such as paprika, rosemary, thyme, black pepper, or dill for added flavor. You can also add fresh chopped onion and/or garlic to the pan before baking!
STORING: Let chicken stand for about 30 minutes or until cool. Individually wrap chicken breasts in waxed paper. Divide wrapped chicken into two large freezer bags. Remove as much air as possible from the bags. Label and freeze for up to 4 months.
24
Snacks
This is a fast and easy way to enjoy your cut up sliced veggies!
Easy Guac Veggie Dip
1 Avocado1 piece of garlic – minced2 tsp fresh lemon juiceSea Salt
Directions:-Mash avocado in a bowl-Add minced garlic and lemon, -Mix well (or blend in food processor) -Add salt to taste.
32