Havana Salad-From Eat Clean diet

Ingredients

• 1 cup avocado, peeled and diced
• 1 cup Roma tomatoes, chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh cilantro, chopped
• 1 tsp cumin, ground
• 1/4 tsp black pepper, ground
• 4 cups brown rice, cooked
• 15 ounces black beans, cooked, rinsed and drained
• 1 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar

Directions

1. In a large bowl, combine the avocado, vinegar, olive oil, cumin and black pepper, and then toss.
2. Now add the rice, tomatoes, beans, parsley and cilantro, and mix thoroughly.
3. Let the salad chill in the refrigerator before serving.
4. the real calorie count for this dish is
   

Number of Servings: 6

Nutritional Info
5 points
Calories: 277
Fat: 7g
Carbs: 45g
Protein: 9g
Cholesterol: 0 mg
Dietary Fiber: 10.6 g

Cottage Cheese Pancakes

Ingredients

Dry:

• 1 c Whole-wheat flour
• 1 tsp baking powder
• 2 tbsp sugar (maple sugar flakes)
• 1/2 tsp ground cinnamon
• 1/4 tsp sea salt

Wet:

• 8 egg whites
• 1 c fat-free cottage cheese
• 1 c fat-free plain yogurt
• Cooking Spray

Directions

1. Combine first five ingredients in a medium bowl. Make a well in the center.
2. Combine eggs, cottage cheese and yogurt in a small bowl. Pour into well. Stir until just moistened.
3. Heat a nonstick pan or griddle or prepare a skillet with cooking spray. Heat should be medium high. Use 1/4 cup of batter for each pancake. Cook until lightly browned on both sides. Keep warm in oven until all batter has been used up.
4. Serve with fruit.

**From the "Eat Clean Diet Cookbook" by Tosca Reno

Number of Servings: 12

Nutritional Info
1.5 points

• Calories: 84.0
• Total Fat: 0.3 g
• Cholesterol: 1.3 mg
• Sodium: 83.8 mg
• Total Carbs: 13.5 g
• Dietary Fiber: 1.6 g
• Protein: 7.0 g

Steamed Greens with Caramelized Leeks

Ingredient List

Serves 2

* 1 Tbs. olive oil
* 2 large leeks, white parts only, thinly sliced (11/2 cups)
* 1 bunch Swiss chard, collard greens, or beet tops (12 oz.), tough veins removed, coarsely chopped
* 1 clove garlic, minced (1 tsp.)

Directions
Heat oil in large skillet over medium heat. Add leeks, and sauté 5 minutes, or until soft. Reduce heat to low; add Swiss chard and garlic. Cover pan, and steam greens 7 to 9 minutes, or until wilted and tender.
Nutritional Information

Per : Calories: 132, Protein: 4g, Total fat: 8g, Saturated fat: 1g, Carbs: 16g, Cholesterol: mg, Sodium: 638mg, Fiber: 4g, Sugars: 4g

Lentil Spaghetti Sauce

Ingredients

* 1 onion chopped
* 4 cloves garlic minced
* 1 cup mushrooms sliced ( or one small can with liquid )
* 2 Tbs olive oil
* 8 oz tomato sauce
* 6 oz tomato paste
* 2 1/2 cups water
* 1/2 cup dry lentils, rinsed
* 1 tsp each: basil, oregano and sugar
* 1 bay leaf
* 1/2 tsp salt
* 1 can Itlaian style stewed tomatoes, chopped


Directions

1. Saute onions and mushrooms in olive oil, add the garlic and saute to release flavors.
2. Add the tomato sauce, paste, water, lentils, serasonings
3. Bring to a boil, cover and reduce heat.
4. Simmer 30 to 40 minutes or until lentils are tender.
5. Add stewed tomatoes and simmer 5 more minutes.
6. Remove bay leaf and serve sauce with gluten free pasta.

Clean Eating Hummus

Ingredients:

• 3 cloves garlic
• 2 c. canned chickpeas, rinsed and drained
• 1 tsp. sea salt
• 1/3 c. tahini
• Juice of two lemons
• 1 Tbsp. olive oil

Preparation:

Place all ingredients in a food processor. Pulse for a few minutes until well blended. Adjust seasonings. Transfer to a serving bowl.

Nutritional information per 1 Tbsp. serving:

Calories: 35, protein: 1 g., carbs: 4 g., fat: 1 g.

Bean dip

Ingredients:

• kidney beans1 (15 oz.) can red kidney beans, rinsed and drained
• 2 tsp. extra virgin olive oil
• 1 tsp. chili powder
• 1 tsp. dried oregano
• 1/2 c. onion, minced
• 1 clove garlic, minced
• Pinch of sea salt and black pepper to taste

Preparation:

Put kidney beans and olive oil in a food processor and pulse until it resembles a paste. Add remaining ingredients and mix well. Transfer to a bowl, cover and refrigerate until ready to use.

Nutritional information per 1 Tbsp. serving:

Calories: 15, protein: 0.7 g., carbs: 2 g., fat: 0.19

Guacamole

Ingredients:

• 3 ripe avocadoes
• Juice of 1/2 lime
• 2 tsp. cilantro, chopped
• 1/2 c. chopped red onion
• 1 clove garlic, minced
• Sea salt and pepper to taste

Preparation:

Cut avocados in half. Scoop flesh into bowl. Place all ingredients into a bowl and mix until combined. Do not overmix. Makes 6 servings.

Nutritional information: Calories: 166, Protein: 2 g., Fat: 14 g., Carbs: 10 g.

Larabar recipes

Lay two pieces of plastic wrap on counter. Place fruit in food processor and pulse until it has a paste-like texture. Transfer to a medium bowl. Add nuts to food processor and pulse until finely chopped. Add nuts to bowl with the fruit. Add all other ingredients. Use fingers to knead into a paste.

Divide mixture in half. Place each half on plastic wrap. Wrap plastic around mixture and form into a bar shape. Wrap tightly in plastic and store in the refrigerator. Makes 2 bars.

Here are a few different recipes:

* Very Cherry: 1/4 c. dates, 1/4 c. dried cherries or cranberries, 1/3 c. whole pecans, almonds, or walnuts, 1/8 tsp. cinnamon
* Cashew Cookie Dough: 1/3 c. dates, 1/2 c. raw cashews
* Chocolate Chip Cookie Dough: 1/3 c. dates, 1/2 c. raw cashews, 1/2 tsp. vanilla extract, pinch of cinnamon, 1/2 oz. finely chopped gluten free chocolate
* Blueberry Bliss: 1/4 c. dried blueberries, 1/4 c. dates, 1/3 c. almonds, 1/2 tsp. finely grated lemon zest, 1 drop almond extract


Note: Make sure to use roughly chopped whole dates, not pre-chopped for these recipes.

Guacamole

Ingredients

* See Below for differnet recipe ideas


Directions

• Pomegranite Guac
• This is a delicious guacamole made with with pomegrante seeds, lime, cumin, and clinatro to taste

• Man Kitchen Guac, a very hearty recipe:
• Guacamole (served in the avocado "half shell") has mashed avocados, lime, cilantro, cumin, coriander, pepper, salt, with chunked avocados, tomatoes, bacon and yellow bell pepper folded in.

• Sides/garnish are chunked avocado, lime and tomato. and sweet potato chips
• The whole thing is dusted with ancho chili powder.

Apple Pie Larabar

• 1 c. soaked dates [apple closeup]
• 1/2 c. dates (not soaked)
• 1/2 c. almonds
• 1/4 c. walnuts
• 3 apples
• 2 T. raisins
• 2 t. cinnamon

In a food processor, blend dates until smooth. Add in nuts until they're chopped fine, Add apples, raisins, and cinnamon. Blend well. Form into bars and keep in the refrigerator. Makes 6 bars.

Roasted Eggplant Dip

Ingredients

* 1 medium eggplant, peeled
* 2 red bell peppers, seeded
* 1 red onion, peeled
* 2 garlic cloves, minced
* 3 tablespoons extra virgin olive oil
* 1 1/2 teaspoons kosher salt
* 1/2 teaspoon freshly ground pepper
* 1 tablespoon tomato paste
* Preheat oven to 400 degrees.


Directions

1. Cut the eggplant, bell pepper, and onion into 1 inch cubes.
2. Toss them in a large bowl with the garlic, olive oil, salt and
3. pepper.
4. Spread them on a baking sheet.
5. Roast for 45 minutes, until the vegetables are brown and soft, tossing once during cooking.
6. Let cool slightly.
7. Place the vegetables in a food processor (you can use a blender if
8. you don't have a processor. (Food processor should be fitted with
9. steel blade).
10. Add the tomato paste and pulse 3-4 times to blend.
11. Taste for salt and pepper.

Banana Bread Larabar

Ingredients:

• ¼ c. dates
• ¼ c. dried bananas
• 1/3 c. raw almonds

Preparation:

Slice one small banana and lay it on a greased baking sheet. Cook banana at 175 degrees for 2 – 3 hours or until dry.

Roughly chop dates. Add bananas and dates to a food processor. Process for 1-2 minutes. Remove from food processor and place in a small bowl.

Add almonds to food processor and process for 1 minute. Add almonds to date-banana mixture and mix well with hands. Divide into 2 halves.

Set aside each half on a piece of plastic wrap. Fold wrap over each piece and shape into bars. Makes 2 bars. Store in refrigerator.

*Use very ripe bananas for best flavor.


Nutritional information: Calories: 230, Protein: 5 g.

Two In One Vegetable Uses Recipe

Ingredients

any combination of veggies you have like:
* celery
* carrots
* onion
* broccoli
* parsnips
* cabbage
seasonings of your choice- fresh or dried- like:
* tarragon
* parsely
* rosemary
* garlic
* olive oil
* water


Directions

1. cut veggies into large peices
2. saute in olive oil for 5-10minutes
3. add 2 quarts water and seasonings of your choice
4. bring to a boil reduce heat and simmer,uncovered, 30 minutes
5. strain stock out of veggies
6. use stock in any recipe calling for broth or stock
7. use veggies to make healthy and quick smoothies by using 1/2 cup cooked veggies to 1 cup liquid of choice like:
8. apple or pear juice
9. carrot juice or
10. beet juice

Scrambled Eggs and Turkey

Ingredients:

• 8 egg whites [coffee cup]
• 1 lb. lean ground turkey
• 2 c spinach, shredded
• 1 tomato, chopped
• 1 clove garlic, minced
• Sea salt and black pepper

Preparation:

Cook ground turkey in a medium skillet until cooked through. Drain excess liquid from pan. Place turkey in bowl and set aside.

Wipe pan clean with a paper towel. Scramble egg whites and add to ground turkey.

In a small nonstick skillet saute tomatoes, spinach and garlic. Combine all ingredients and mix thoroughly. Season with salt and pepper and serve immediately. Makes 6 servings.

Nutritional information: Calories: 114, Protein: 24 g., Carbs: 2 g.,Fat: 0.8 g.

Sesame Lemon Broccoli

Ingredients:

• 1 1/2 Tbsp sesame seeds
• 1 bunch broccoli, cut into florets (4 cups)
• 1 cup water
• 2 Tbsp. lemon juice
• 1/4 tsp sea salt

Preparation:

Roast sesame seeds in a small nonstick skillet over medium heat until golden brown, about 2-3 minutes, stirring constantly. Remove from heat.

Place broccoli in saucepan with 1/2 inch water and bring to a boil. Immediately cover with lid and set timer for 2 minutes.

Remove from heat and drain. Sprinkle with lemon juice, salt and roasted sesame seeds and serve.

Nutritional information: Serving size: 1 c., Calories: 47, Total fat: 2 g., Protein: 3 g., Carbs: 5 g.

Roasted Potatoes

• 3 lbs. red potatoes
• 3 Tbsp. olive oil
• 2 tsp. parsley
• 1 tsp. sage
• 1 tsp. rosemary
• 1 tsp. thyme
• 1 tsp. sea salt

Preheat oven to 425 degrees. Boil potatoes for 30 minutes or until tender. Drain and cut into quarters. Mix olive oil and herbs in a large bowl then add potatoes and toss. Coat a baking sheet with a little olive oil and spread potatoes out in a single layer. Sprinkle with sea salt and pepper. Bake for 45 minutes or until potatoes are golden brown. Serves 6.

Calories: 223, fat: 7 g., carbs: 37 g., protein: 4.5 g.

Roasted beets

Ingredients:

• 6-8 medium beets
• Olive oil
• 4 cloves garlic, minced

Preparation:

Preheat oven to 350 degrees. Wash and thoroughly scrub beets. Line a cookie sheet with parchment paper. Place beets on cookie sheet. Drizzle with olive oil and sprinkle garlic over beets. Covertightly with tin foil and place in oven.

Bake for 1 hour. Remove from heat. Let cool until beets are easy to handle. Slip skins off, slice, and serve. Makes 6 servings.

Nutritional information: Clalories: 78, Protein: 1 g., Carbs: 8 g., Sugars: 5 g., Fat: 4 g.

Sauteed Mushrooms

Ingredients:

• 2 Tbsp. olive oil
• 1 lb. portobello, shiitake, or button mushrooms
• 1/4 c. sliced green onions
• Sea salt
• Freshly ground black pepper

Preparation:

Clean mushrooms with a mushroom brush or damp paper towels. Do not wash them as mushrooms tend to become water logged. Slice mushrooms.

Place olive oil in a large skillet and heat over medium high heat. Add mushrooms and green onions and saute until tender. Toss with salt and pepper and serve immediately. Makes 4 servings.

Nutritional information: Calories: 81, Protein: 2 g., Carbs: 3 g., Fat: 7 g.

Sweet Potato Fries

Ingredients:

• Olive oil
• Handful of fresh rosemary
• 1 tsp. chili powder
• 1 tsp. ground cumin
• 1 tsp. paprika
• 1 tsp. sea salt
• 1 tsp. freshly ground black pepper
• 1 lb. sweet potatoes

Preparation:

Preheat oven to 400 degrees. Coat a baking sheet lightly wirth olive oil. Spread rosemary evenly on baking sheet. Mix together all ingredients except for sweet potatoes in a small bowl.

Thoroughly scrub sweet potatoes and pat dry. Slice off ends of potatoes and slice into fries. Place potatoes on top of rosemary. Sprinkle with seasoning mixture. Lightly drizzle with olive oil. Bake 20 minutes.

Stir fries and return to oven for 25 minutes or until golden. Makes 6 servings.

Nutritional information: Calories: 44, Protein: 1 g., Carbs: 13 g., Fat: 0 g.

Chicken Ragout

Ingredients:

• 1 lb. boneless, skinless chicken breasts, cut into 2 inch pieces
• 2 cloves garlic, minced
• 1 (10 oz.) pkg. mushrooms, halved
• 1 small zucchini, halved and cut into 1/2 in. slices
• 2 tomatoes, chopped
• 1/2 tsp. sea salt
• 1/2 tsp. pepper
• 1/2 tsp. thyme
• 1/2 tsp. oregano

Preparation:

In a large nonstick skillet over medium heat brown chicken for 2 - 3 minutes. Stir chicken and add remaining ingredients.

Saute for 5 minutes, stirring once or twice. Cover with a lid, turn heat down to low and simmer for 10 - 12 minutes. Makes 4 servings.

Nutritional information: Calories: 397, Fat: 7 g., Carbs: 45 g., Protein: 41 g.