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    The Clean Eating Meal Plan: 100 Whole Foods, Clean Eating Recipes For Beginners & Healthy Families
    The Clean Eating Meal Plan: 100 Whole Foods, Clean Eating Recipes For Beginners & Healthy Families
    The Clean Eating Meal Plan: 100 Whole Foods, Clean Eating Recipes For Beginners & Healthy Families
    Ebook266 pages2 hours

    The Clean Eating Meal Plan: 100 Whole Foods, Clean Eating Recipes For Beginners & Healthy Families

    By Florence Rivers

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    About this ebook


    Discover the essential tools you need to get yourself energized and healthier, with this clean eating meal plan!

    A lot of health benefits become accessible when you cut processed foods from your diet and eat clean. When you do, you can never feel guilty after every meal, unlike the common fast foods available almost everywhere which lack the needed vitamins and minerals to keep the immune system stronger.

    Processed foods do a lot of harm than good, and that's why you could always have access to the Clean Eating Meal Plan, which contains 100 clean eating recipes that will help you kick-start your natural diet journey, and help you stick to healthy diets at all times.

    The clean eating meal plan contains:

    A detailed introduction covering the basics of a clean eating diet.

    100 recipes serving healthy, flavorful, and delicious clean eating meals for breakfast and smoothies, soups and salads, beef, lamb, seafood and pork, chicken and turkey, quick stir-fries, staples and sauces, vegetarian, ketogenic and low carb, snacks and desserts.

    Clean eating recipes include Carrot Walnut Breakfast Loaf, Caramel Cashew Cheesecake, English Muffins, Herbed Meatballs in Tomato Sauce with Cauli-Rice and much more!

    "The Clean Eating Meal Plan is a must-have for anyone aiming to consume unprocessed foods and willing to be very active. The texts are simply written and can easily be read and understood, and contains natural foods that would help fuel your workouts without drifting from the clean eating track. Jerry Coleman
    LanguageEnglish
    PublisherRaymond James
    Release dateJun 19, 2020
    ISBN9788835851547
    The Clean Eating Meal Plan: 100 Whole Foods, Clean Eating Recipes For Beginners & Healthy Families

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      Book preview

      The Clean Eating Meal Plan - Florence Rivers

      Congratulations!

      CHAPTER ONE

      BREAKFAST AND SMOOTHIES

      Carrot Walnut Breakfast Loaf

      You are about to professionally prepare Jamaican cuisine; green banana flour makes it more tasty and delicious compared with almond or any other flour type. Yummy!

      Prep time: 45 minutes

      Cooking time: 1 hour, 10 minutes

      Total time: 1 hour, 55 minutes

      Servings: 8

      Ingredients:

      1 cup soy milk

      ¼ cup avocado oil

      2/3 cup Medjool dates, pitted

      1 1/2 cups old-fashioned oats

      1/2 cup green banana flour

      2 tbsp. pumpkin seeds

      1 tsp. baking soda

      1 tsp. baking powder

      3/4 tbsp. cinnamon, ground

      3/8 tbsp. sea salt, or adjusted to taste

      1/2 tsp. ground ginger

      1 3/4 cups carrots, grated

      1/2 cup unsalted pine nuts, finely chopped

      1/3 cup unsweetened coconut, shredded

      Directions:

      1. Preheat the oven to 325 deg. F.

      2. Spray a large baking pan with cooking spray, and line with a tin foil or parchment paper, with extra to extend on both ends.

      3. Add avocado oil to a small skillet, over low heat, warm the soy milk until the oil gets completely melted, remove from heat, stir in Medjool dates, let stand, about 13 - 15 minutes, or until dates are tender.

      4. In a high-powered blender, add the old-fashioned oats, blend to make flour, and transfer into a big bowl, add green banana flour, pumpkin seeds, baking soda, baking powder, ground cinnamon, dried ginger, and sea salt, thoroughly whisk until well combined.

      5. Transfer the warmed soy milk and soaked dates into a blender, puree until smoothened and without lumps, and then pour into the blended oats and flour mixture, scrape out all the puree with a wooden spoon.

      6. Mix thoroughly until a thickened dough is formed, and then fold in the unsweetened coconut, carrots, and pine nuts.

      7. Transfer the thickened dough to a prepared metallic skillet, lightly press the dough into the skillet, form into a loaf-like shape with your fingers, and make the top smoothened.

      8. Bake, at 325 deg. F., on the oven's center rack, about 65-70 minutes, or until a toothpick comes out clean, and then let stand, about 5 minutes at room temp., transfer the loaf from the baking pan to a wire rack to cool, serve immediately.

      Caramel Cashew Cheesecake

      This caramel cashew cheesecake is very rich in almonds and would help look more physically strong and active.

      Prep time: 40 minutes

      Cooking time: 0 minute

      Total time: 40 minutes

      Servings: 10

      Ingredients:

      Sauce:

      6 large pitted dates, soaked in 1 cup warm water for 30 minutes

      3 tbsp coconut oil

      3/5 cup maple syrup

      2 1/2 tbsp. creamy raw unsalted almond butter

      1 tbsp. lucuma powder, if desired

      1/4 tbsp. pure almond extract

      1/8 tbsp. sea salt, or adjusted to taste

      2 tbsp. pitted dates soaking liquid

      Crust:

      1 cup raw nuts (pecans, hazelnuts, walnuts, or almond nuts)

      10 Medjool dates, pitted

      1/4 cup unsweetened almond milk

      1/4 cup coconut, shredded

      1/8 tbsp. sea salt, or adjusted to taste

      Filling:

      3 cups raw cashews, soaked all night, drained,

      2/3 cup sesame oil

      1/2 cup white wine vinegar

      1 tbsp. pure almond extract

      Directions:

      1. For the sauce: In a high-powered blender, add the pitted dates, maple syrup, coconut oil, powder (if using), pure almond extract, d, and sprinkle sea salt as desired, thoroughly blend until well smoothened, and then set aside.

      2. For the crust: In a food processor, add any of your favorite nuts, dates, unsweetened almond milk, shredded coconut, and sprinkle with sea salt to taste, process, about 2 to 3 minutes, or until the mixture gets sticky, and holds together.

      3. Lightly transfer to a pan, firmly press to ensure that the base is even all through the edges and well packed.

      4. For the filling: Add the cashews, sesame oil, vinegar, and almond extract to a food processor, process, about 1 to 2 minutes, or until smoothened and without lumps.

      5. Pour the filling mixture into the crust mixture, thoroughly whisk until combined, smoothen the top with a wooden spoon.

      6. Drizzle the sauce over the filling mixture, stir thoroughly, and then place in the refrigerator for about 3 to 4 hours.

      7. Thaw the cheesecake on the edges, at least an hour, keep chilled until ready to serve, run a sharp knife between the cake and pan sides, after then serve with some reserved date caramel sauce, and then keep the leftovers in the refrigerator.

      English Muffins

      These muffins are easily prepared, quick, and delicious. Your kids will love it.

      Prep time: 10 minutes

      Cooking time: 10 minutes

      Total time: 20 minutes

      Servings: 4

      Ingredients:

      4-6 whipped egg whites, yolks discarded

      6 tsp. dried psyllium husk

      1/5 cup arrowroot flour

      2/5 cup cream cheese, softened

      1 tbsp. ground cinnamon

      1/2 tbsp. granulated garlic

      Directions:

      1. Preheat the oven to about 350 deg. F.

      2. In a large bowl, thoroughly whip the egg whites until stiffened.

      3. Gently sift in the dried psyllium husk and arrowroot flour, stir slowly until well tossed.

      4. Gently add the softened cream cheese, cinnamon, and granulated garlic.

      5. Line a baking pan with a cooking spray, spoon the dough into the pan, and then shape into English muffins with your palms.

      6. Bake, at 350 deg. F., about 17 to 20 minutes, let stand to cool, and then slice in halves, and place in the fridge.

      Herbed Meatballs in Tomato Sauce with Cauli-Rice

      Replace flour with arrowroot to feel the difference, cooked in a tomato sauce and served over cauliflower rice. Yummy!

      Prep time: 30 minutes

      Cooking time: 40 minutes

      Total time: 1 hour, 10 minutes

      Servings: 4

      Ingredients:

      Sauce:

      1 tbsp. butter, unsalted

      1 medium yellow onion, chopped

      1 medium carrot, diced

      2 cups white oyster mushrooms, sliced

      1 tbsp. dried cumin

      1/2 cup celery, diced

      1/2 tbsp. smoked paprika

      2 garlic cloves, minced

      1/2 tbsp. red pepper flakes

      1/4 tsp. black pepper, ground

      3/4 tsp. sea salt, or adjusted to taste

      3 tbsp tomato paste, unsalted

      1 3/4 pounds BPA-free can diced tomatoes with juices

      1/2 cup water

      1/2 medium fresh basil, chopped

      Meatballs:

      24 oz. lean beef, ground

      4 tbsp. arrowroot

      1/2 tbsp. fresh rosemary

      1 large egg

      2 garlic cloves, minced

      1/2 tsp. dried cumin

      1/2 tsp. black pepper

      1/2 tsp. sea salt, or to taste

      Cauliflower:

      1 head cauliflower florets, stems diced roughly

      1 tbsp. butter, unsalted

      1/4 cup water

      1/8 tbsp. sea salt, or to taste

      Directions:

      1. Melt butter in a large sauté pan over medium heat, add onion, sauté, about 5 minutes, or until lightly browned; add carrot, mushrooms, cumin, celery, smoked paprika, cloves garlic, red pepper flakes, pepper, and sea salt, sauté for about 5 minutes.

      2. Add tomato paste, tomatoes with liquid, and water over increased heat, bring to a boil, about a minute, lower the heat, simmer, about 18 to 20 minutes, uncovered.

      3. In a large bowl, add beef, arrowroot, rosemary, egg, cloves garlic, cumin, black pepper, and sea salt, toss until well combined, and form about 2 tablespoons mixture into each ball to make a total of 20 meatballs.

      4. Transfer the meatballs to the pan, simmer, about 15 to 20 minutes, or until the meatballs are well cooked.

      5. Meanwhile, process the cauliflower in a food processor, melt butter in a medium sauté pan, add the cauliflower rice, sauté, about 4-5 minutes, add a 1/4 cup water, and then sprinkle with sea salt, cook, covered about 3-4 minutes, or until softened.

      6. Whisk basil into the tomato sauce, and divide the cauliflower rice among four plates, top each of the plates with meatballs and sauce.

      Quinoa-Stuffed Cabbage Rolls

      This hearty, mouthwatering, and chewy quinoa will make your day a perfect one. Yummy!

      Prep time: 10 minutes

      Cooking time: 10 minutes

      Total time: 20 minutes

      Servings: 8

      Ingredients:

      6 cups savoy cabbage

      2 tbsp. toasted sesame oil

      1/2 cup yellow onion, diced

      1 diced carrot

      1 celery stalk, diced

      2 cups Portobello mushrooms, diced

      1/2 tbsp. sesame seeds

      2 tbsp. yellow miso

      2 tbsp. ground sunflower seeds

      1/4 tbsp. black pepper, ground

      1/2 cup unsalted almonds, finely chopped

      3 cups tricolor quinoa, cooked

      2 1/2 tbsp. soft nut cheese, if desired

      2 tbsp. fresh chives, finely chopped

      1 1/2 cups marinara sauce, divided

      Optional toppings:

      1/2 tbsp. fresh chives, finely chopped

      Directions:

      1. Bring a large pot containing water to a boil, add in the whole cabbage, cover, cook, about 3 to 4 minutes, gently drain water, peel off about 8 of the cabbage's outer leaves.

      2. In a medium skillet over medium heat, add the sesame oil, add the yellow onion, celery stalk, and carrot, sauté about 4 to 5 minutes.

      3. Add the Portobello mushrooms and sesame seeds, sauté, about 3 minutes longer, stirring continuously.

      4. Put off the heat, let stand to cool, and then transfer to a food processor, add the sunflower seeds and miso, process until finely chopped, add almonds, pulse until well incorporated, and then transfer to a bowl, add the quinoa, soft nut cheese (if using), and fresh chives, thoroughly stir until combined.

      5. On a flat surface, lay a cabbage leaf, add about a 1/2 cup of the quinoa mixture on the leaf, press the mixture to form an oval, fold down the leaf top toward the stem, and then fold both sides over the filling, roll up, and then repeat with the other cabbage leaves.

      6. In a large non-stick skillet, spread about 3/4 cup marinara sauce on the bottom surface, gently add the cabbage rolls with both sides folded down in the skillet.

      7. Drizzle the remaining marinara sauce on the rolls tops, cook, covered, on low heat, about 8-10 minutes, or until well heated.

      8. Transfer the rolls with a wooden spoon into a serving dish, add little sauce, sprinkle with additional chives if desired. Enjoy.

      Pea Ravioli in Lemon Broth

      You will enjoy the taste of this classic ravioli. Enjoy with your guests!

      Prep time: 10 minutes

      Cooking time: 1 hour, 30 minutes

      Total time: 1 hour, 40 minutes

      Servings: 4

      Ingredients:

      1/2 pound Russet potato, scrubbed, pierced several times with a fork

      1 cup fresh peas, cooked

      4 tbsp. low-fat soy milk, unsweetened

      2 tbsp. unsalted sunflower seeds, roasted

      1 tbsp. white miso paste

      2 tbsp. Greek yogurt

      24 wonton wrappers, whole-wheat

      2 cups vegetable broth, low-sodium

      1/2 tbsp. lemon zest

      1 tbsp. fresh lemon juice

      2 tbsp. coconut oil

      2 tbsp fresh chives, chopped

      1/4 tsp. ground black pepper, to taste

      Directions:

      1. Preheat the oven to about 350 deg. F., and line a baking sheet with tin foil, add potato on the prepared baking sheet, bake, about 1 1/2 hours, remove from the oven, scoop out the flesh, and set aside to cool.

      2. Add fresh peas to a food processor; add soy milk, sunflower seeds, potato flesh, white miso paste, and Greek yogurt, pulse for

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