#eating clean

Vegan Apple And Chickpea Curry

Ingredients

• 1 medium onion
• 3 medium, tangy apples
• 1 tablespoon coconut oil
• 2 tablespoons yellow curry paste
• 250 ml/ 1 cup vegetable stock
• 250 ml/ 1 cup coconut milk
• 1 can (400 g/ 14 oz) chickpeas
• 1 tablespoon corn starch, optional
• salt and pepper
• coriander leaves

Instructions

1. Finely chop the onion. Core the apples and cut them into slices, not too thinly.
2. Heat the coconut oil. Cook the onions until translucent. Add the apples and curry paste and stir carefully to distribute the paste all over the pan. Cook for about 3-4 minutes, while stirring often and taking care not too burn the curry paste.
3. Drain and rinse the chickpeas.
4. Add the vegetable stock and the coconut milk to the pan. Stir very well, add the chickpeas and bring to a boil. Let cook slowly, uncovered for 5 to 10 minutes until the chickpeas are heated through and the apples are softer but not mushy.
5. If your sauce is not thick enough, you can stir the corn starch with a little water until you get a paste. Whisk this paste in the boiling sauce and let cook for another minute. Adjust the taste with salt and pepper and sprinkle with chopped coriander leaves.
6. Serve with rice.

3 Ways Your Breakfast Is Sabotaging Your Weight Loss 

(source)

1. You Aren’t Eating Enough for Breakfast.  Start your day off with a balanced meal and you’ll be less likely to crash and crave unhealthy options as lunchtime approaches. 

2. You’re Eating Too Many Carbs and Not Enough Fat. Next time you’re in the store shopping for breakfast foods, keep in mind that the carbs you choose should be high-fiber. Try pairing them with protein and fat so you stay fuller longer and have a more balanced diet. 

3. You’re Eating Too Much Added Sugar. As you’re assessing your own breakfast menu, take a second to check the labels on your bread, cereal, jam and coffee drinks—the amount of added sugar lurking within may surprise you!

FREEZER GREEN CHILE BLACK BEAN BURGERS

Serves: 10

INGREDIENTS

• 4 cloves garlic
• 1 small white onion
• 2 ounces fire roasted diced green chiles
• 1 red bell pepper
• 1 large carrot
• 1 cup sweet corn, drained or thawed
• ¼ cup packed cilantro
• 15 ounce can of black beans
• 1 cup whole wheat bread crumbs
• 1 cup quick cooking oats
• 3 large eggs
• ¾ cup raw sunflower seeds
• 1.5 teaspoons cumin
• 1 teaspoon ground red pepper
• 1 teaspoon oregano
• ½ teaspoon salt

INSTRUCTIONS

1. Mince garlic (you should get 1 tablespoon) and dice onion (you should get ~1 cup). Add both of those ingredients, along with ½ a small can of diced green chiles, to a pan with some oil and sautee until fragrant, or about 5 minutes on medium heat. Remove from heat and let cool.
2. Finely dice a red pepper and grate a peeled carrot. Drain a can of sweet corn (or thaw frozen corn) and measure out 1 cup. Chop cilantro very finely.
3. In a large mixing bowl, combine the cooked mixture, diced red pepper, grated carrot, corn, and cilantro.
4. Drain and rinse a can of black beans, and roughly mash them.
5. Add the mashed black beans, bread crumbs, oats (you can chop old fashioned oats), eggs, sunflower seeds, and spices to the mixing bowl with the other ingredients. Using your clean hands or a mixing spoon, combine all ingredients well.
6. Refrigerate the veggie burger dough for 30 minutes or longer to allow the flavors to meld and bind the dough together.
7. Preheat the oven to 350 degrees and line 2 baking sheets with parchment paper. Use the lid of a mason jar or the lid of a peanut butter container lined with saran wrap to shape 18-20 veggie burgers.
8. Bake the burgers for 15 minutes, and then flip them and bake for another 10 minutes until firm and crispy.

NOTES:

To freeze: Let the burgers cool and stack them in a freezer ziplock bag with parchment paper layered in between to avoid sticking (see the first picture in this post for reference). Remove the extra air from the bag and freeze for up to 3 months.

To defrost: Microwave veggie burgers for 30 seconds on each side, or reheat in a 350 degree oven for about 10 minutes until warm throughout.

NUTRITION INFORMATION

Serving size: 2 burgers 

• Calories: 228 
• Fat: 8 
• Carbohydrates: 29 
• Sugar: 2 
• Fiber: 6
• Protein: 10
  

Source

Supergreen Power Salad

Serves 4-6

INGREDIENTS

• 6 cups lacinto kale, chopped
• 4 cups arugula
• 2 cups shredded carrot
• 4 small steamed beets
• 1 cup sugar snap peas, chopped
• 2 cups cooked quinoa
• ½ cup chopped hazelnuts
• ½ cup dried cranberries

Orange Agave Vinaigrette

• 1 orange, juiced (about ⅓ cup)
• 1 tablespoon agave nectar (or maple syrup)
• 2 tablespoons olive oil
• ¼ tsp salt

INSTRUCTIONS

1. Begin by cooking ½ cup dry quinoa per package instructions if you don’t have any cooked on hand.
2. In addition, prep by steaming your beets. Allow the beets to cool and then slice them thinly into matchsticks.

Power Salad Assembly

1. Remove the ribs of the kale and chop the leaves. Add the kale to a bowl with arugula, shredded carrot, and sliced beets.
2. Chop snap peas into 3-4 pieces each and add them to the salad.
3. In a separate bowl, combine the cooked quinoa with the hazelnuts, dried cranberries, and the ingredients for the vinaigrette. Toss well to combine.
4. Add the quinoa mixture to the raw salad ingredients and toss to combine.
5. Serve immediately or reserve additional salad in the fridge for up to 3 days.

Creds

Peanut Butter Balls

(Only 5 ingredients!)

INGREDIENTS

• ½ cup chunky peanut butter
• ⅓ cup honey or brown rice syrup
• 1 teaspoon vanilla extract
• 2 cups rice crisp cereal
• 2 teaspoons cacao nibs or mini chocolate chips

• Gluten-free: Sub brown rice crisp cereal, 
  
• Vegan: Sub brown rice syrup
  

INSTRUCTIONS

1. In the microwave or a saucepan, heat peanut butter, honey, and vanilla extract together until easily combined and warm.
2. Add the rice cereal and any add-ins (cacao nibs, mini chocolate chips) into the peanut butter mixture.
3. Wet your hands and roll the mixture into balls slightly smaller than golf balls. You may need to rewet your hands each time you roll a new ball, and slightly crunch the ball into your palm so it sticks to itself.
4. Freeze the balls for 10 minutes and eat straight from the freezer.

Brusselicious Brunch

INGREDIENTS

• ½ white onion
• 1 medium potato (about 12 ounces)
• 2 chicken sausages
• 1 pound brussel sprouts
• 1 teaspoon garlic powder
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 3-6 eggs (see notes)

INSTRUCTIONS

1. Chop the potato and onion into very small chunks. Cook on medium-high heat in a large skillet with enough oil to avoid sticking for about 10 minutes.
2. While that is cooking, sautee and cook chicken sausages chopped into small slices in a separate pan.
3. Shred brussel sprouts using a large knife or the shredding blade on the food processor.
4. Once the potato is cooked through and browning, add the cooked chicken sausage, shredded brussel sprouts, garlic powder, salt and pepper. Sautee on medium for 5 minutes or so until softened and beginning to brown a bit.
5. Create several depressions in the pan to crack eggs into. Cover the pan and allow the eggs to cook for 8 minutes - checking a bit before and allowing them to continue cooking until the whites are firm and the yolks are to your liking.

NUTRITION INFORMATION

Calories: 202 Fat: 9 Carbohydrates: 15 Protein: 16

Healthy Tacos

Serves 4

Ingredients

• 4 (6-inch) corn tortillas
• Cooking spray
• ½ cup shredded reduced-fat 4-cheese Mexican blend cheese
• ½ cup black beans, rinsed and drained
• 2 teaspoons olive oil
• 4 large eggs
• ¼ teaspoon black pepper
• ¼ cup fresh pico de gallo
• 2 tablespoons Mexican crema
• ½ ripe peeled avocado, chopped
• ¼ cup fresh cilantro leaves
• 4 lime wedges

Directions

1. Preheat broiler to high.
   
2. Arrange tortillas on a baking sheet; lightly coat tortillas with cooking spray. 
3. Broil 2 minutes; remove pan from oven. 
4. Turn tortillas over. Top each tortilla with 2 tablespoons cheese and 2 tablespoons beans. 
5. Broil 1 minute or until cheese melts. 
6. Remove from oven.
   
7. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. 
8. Crack eggs into pan; cook 2 minutes or until whites are set. 
9. Place 1 egg in center of each tortilla; sprinkle with pepper.
   
10. Top tacos evenly with pico de gallo, crema, avocado, and cilantro. 
11. Serve with lime.

Nutrition Information (Per serving)

Calories: 272; 

Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 206mg; Sodium: 354mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 1g; Protein: 13g

Nutrition Bonus: Potassium: 169mg; Iron: 9%; Vitamin A: 11%; Vitamin C: 9%; Calcium: 18%

Under 250 Calorie Chicken Wraps

Serves: 6

Ingredients:

• 1 cup grape tomatoes, halved
• 3 tablespoons pitted kalamata olives, coarsely chopped
• 2 tablespoons crumbled feta cheese
• 1 ½ tablespoons fresh lemon juice
• 1 tablespoon chopped fresh oregano
• 1 tablespoon olive oil
• 1/8 teaspoon ground red pepper
• 4 ounces shredded skinless, boneless rotisserie chicken breast (about 1 cup)
• 2 Kirby or small cucumbers, chopped
• 6 tablespoons plain hummus
• 6 (8-inch) whole-wheat flour tortillas

Directions:

Place tomatoes, olives, feta, juice, oregano, oil, pepper, chicken, and cucumber in a large bowl; toss to combine.

Spread 1 tablespoon hummus over 1 side of each tortilla. Top each tortilla with about ½ cup chicken mixture. Roll up wraps; cut in half.

Nutrition Information

Serving Size: 1 wrap

Per serving: Calories: 243; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 509mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 4g; Protein: 10g

Nutrition Bonus: Potassium: 161mg; Iron: 12%; Vitamin A: 7%; Vitamin C: 16%; Calcium: 11%

Heart Shaped Banana Oatmeal Cookies

Great for a loved one!

Ingredients:

• Organic banana(s)
  
• Oatmeal
• Frozen fruits if desired

Instructions:

1. Mush up the banana(s) in a bowl until its a smooth consistency 
   
2. Pour in oatmeal and mix. If it’s too little continue adding oatmeal until desired consistency
3. Shape them into hearts and pop them in the oven at around 300 for ~5 minutes
4. Decorate it with frozen fruits!

#substitute 

I have been trying to perfect this recipe for years now, and after searching and sifting, I think I finally got it pretty nailed down.

The Perfect Baked Sweet Potato Fries

preheat oven to 450 F

1 large sweet potato, cut into ¼ inch fries // toss with 1 tbsp corn starch // toss into colander and remove excess // toss with 1 tbsp olive oil // add pinch of cinnamon + pinch of chili powder // toss toss toss 

spread on baking sheet lined with parchment paper. use two bakings sheets if necessary - it’s important the fries have enough space in between them so they don’t steam each other and they can get crispy

bake for 20-30 minutes on 450

sprinkle with sea salt 

I would love to eat a cleaner, more plant-based diet but end up putting cheese and eggs on everything. These recipes look like I wouldn’t miss either of those ingredients one little bit. (Or maybe just a little bit, that would also work for me)

I say this, and then I get to the store and completely forget any plans I had thought about and just get by basics: sweet potatoes, kale, eggs, almond milk, yogurt, and apples. Like every time. 

If anyone would like to share their favorite vegan/vegetarian/healthy recipes with me I am all ears!

Breakfast on the go: http://nutritionbeast.com/2016/09/bobs-red-mill-vanilla-banana-blueberry-protein-smoothie/

Healthy Pancakes that taste Amazing! http://nutritionbeast.com/2016/09/bobs-red-mill-high-protein-chocolate-and-banana-pancakes/

You’re going to LOVE this! http://nutritionbeast.com/2016/09/bobs-red-mill-oatmeal-cookie-protein-shake/

How safe is your protein shake? Find out: http://nutritionbeast.com/2014/09/5-tips-to-make-your-protein-shake-safer/

How often does this happen to you? http://nutritionbeast.com/2013/05/how-retrieve-scooper-bucket-protein-powder/

“Powerlifting builds muscle PERIOD”! http://nutritionbeast.com/2016/11/powerlifting-and-bikini-competitor-magnum-athlete-danielle-rideout-talks-with-nutritionbeast-com/

This tastes amazing! http://nutritionbeast.com/2016/10/bobs-red-mill-healthy-dessert-with-gluten-free-apple-blueberry-granola/

Agave Cashew Cream

1 cup cashew, soaked in water over night

½ juice of lemon

4 tbsp agave syrup

8 tbsp almond milk

1. Place all cashew cream ingredients into blender, blend until smooth

Cinnamon Banana Bread with Agave Cashew Cream

Dry ingredients:

½ cup gluten free all purpose flour (Bob’s Red Mill)

½ cup gluten free oats / oat flour

½ cup coconut sugar

1 ½ tsp baking powder

2tbsp cinnamon

Wet ingredients:

2 ½ medium ripe banana

1 tbsp coconut oil

3tbsp almond milk

1tbsp agave syrup

Agave Cashew Cream

1 cup cashew, soaked in water over night

½ juice of lemon

4 tbsp agave syrup

8 tbsp almond milk

Preheat oven to 180c

Place dry ingredients into food processor, process into fine power. (If using OAT FLOUR, simply whisk together dry ingredients in a mixing bowl)

Place wet ingredients into blender/food processor, blend until smooth

Pour wet ingredients into dry, fold in until well incorporate, do not over mix

Pour batter into pound cake pan, place into preheated oven, bake for 20-25 minutes, until golden brown and skewer comes out clean

While bread is baking, make the cashew cream. Place all cashew cream ingredients into blender, blend until smooth. Pour cream into a container, place in fridge to chill for later use

Allow banana bread to cool for 10-15 minutes, serve with cashew cream

Serving Suggestion: Slice, toast both sides, serve with cashew cream (optional- drizzle with agave syrup)

Storage: Wrap bread with plastic film and store in air tight container. Consume within in 3 days. 

Hazelnut Toffee Barks

(Recipe adapted from Civilized Caveman Cooking – see original recipe here)

4 cups fresh apple juice

2 tbsp coconut oil

Pinch of salt

A handful of hazelnut

Preheat oven to 180c

Pour apple juice into a medium saucepan, bring to boil then reduce medium heat. Let juice simmer for about 30 minutes.

While the juice is simmering, place hazelnuts into oven for about 15 minutes, until golden. Remove from oven, chop nuts, set aside.

Place a piece of baking paper on a baking tray, set aside for later use.

When juice mixture thickens into the consistency of warmed honey and turns into dark brown (caramel color), remove from heat, allow it to cool slightly. Bring it back on the stove, on LOW heat, stir in coconut oil, add in a small pinch of salt, and stir until emulsified.

Pour mixture on the prepared baking tray, you may have to use the back of a spoon to spread the mixture thinly. Sprinkle chopped hazelnuts onto toffee, press gently onto nuts.

Place tray into fridge until the toffee bark hardens.

Once harden, remove from fridge, and break into pieces.

Granola Crusted Pistachio Cheesecake ( Gluten free, Vegan adaptable)

For the granola crust

1 ½ cup oats

1/8 cup (2tbsp) (20g) coconut oil, melted

4tbsp (28g) coconut sugar

¼ cup (73g) honey (forvegans, use agave instead)

2tbsp (20g) coconut oil

For the pistachio filling

2 large avocado (266g)

6tbsp (approx. 120g) Homemade Pistachio Butter [can be made before hand, see recipe under step 7 below)

¼ cup (73g) honey (forvegans, use agave instead)

2tbsp (20g) coconut oil

Garnish with

Fresh raspberries

Handful of coarsely chopped pistachio

Preheat oven to 180c

Mix oats and 2tbsp melted coconut oil in a mixing bowl, mix thoroughly. Spread oats on baking tray, bake for 5-10 minutes until golden, give it a stir, place back into oven Repeat process until both sides are golden.

Remove oats from oven (DO NOT TURN OFF THE OVEN, you will need it later). Allow oats to cool, then place oats in a mixing bowl along with coconut sugar, mix thoroughly. Then place oat-sugar mixture into food processor, process into fine crumbs, set aside.

Melt coconut and honey in a small saucepan, stir continuously and mix well. Pour the mixture into mixing with oat-sugar crumbs, mix to form dough.

Spread dough evenly onto a spring pan/ push up pan, place back into oven, bake until golden, about 10 minutes (keep an eye on it and make sure it doesn’t burn!)

Once the crust is oven, remove from oven, allow to cool completely ( I placed it next to an open window, to speed up the process)

While the crust is cooling place all the pistachio filling into blender, blend until very smooth.

If you haven’t made the pistachio butter, you can do it at this point. Simply place about two large handfuls of pistachio nuts in to a pan, toast until golden (remember to keep swirling the pan, or else it will burn!). Place toasted nuts and 2tbsp of coconut sugar in a FOOD PROCESSOR (instead of a large blender, I find it much easier making nut butter in a food processor than in a blender), blend until very smooth (be patient it will take about 5-10 minutes)

Once the crust has cooled completely, spread filling mixture evenly on crust, refrigerate for 4-6 hours until firm (best overnight)

Garnish with crushed pistachio nuts and fresh raspberries

 Remove cheesecake from fridge 5 minutes before serving.

To store: cover and store in fridge for up to 3 days

Raw Raspberry Brownie Truffle

½ cup (85g) Walnuts

½ cup (73g) Almonds

½ cup (50g) Oats

4tbsp (40g) Cocoa powder

A pinch of salt

3tbsp Agave syrup

½ cup (85g)Dates, soak in hot water for 15 minutes

½ cup freeze dried raspberry

1.    Place freeze dried raspberry into blender, blend into fine powder, set aside for later use

2.    Place walnuts, almonds, oats, cocoa powder and salt into blender, pulse until coarsely chopped, place into a mixing bowl

3.    Place soaked dates and agave syrup into blender, blend until smooth

4.    Place chopped oat-nut mixture into blender with dates-agave paste, blend to form a dough (don’t worry if it’s a little wet or if it’s too dry feel free to add abit more agave)

5.    Remove dough from blender, shape into balls, place into fridge for 1 hour to harden

6.    After 1 hour remove balls from fridge then roll brownie balls on raspberry powder, until the ball is entirely covered with raspberry powder

7.    Serve immediately, or place truffles into air-tight container and store in fridge for up to 1 week.