Excerpt for The Best Diet Books for Weight Loss: A Juicing, Green Smoothies, and Clean Eating Cookbook Bundle by , available in its entirety at Smashwords

The Best Diet Books for Weight Loss: A Juicing, Green Smoothies, and Clean Eating Cookbook Bundle

By Dale L. Roberts

©2017

Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.


This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC, and the author are not associated nor represent any product or vendor mentioned in this book.

ISBN: 9781370554096

Clean Eating Recipes

Over 30 Simple Recipes for Health Cooking

(Book One)

By Dale L. Roberts

©2015

Clean Eating Recipes: Over 30 Simple Recipes for Health Cooking

All rights reserved

September 22, 2015

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com


Original publication June 18, 2015


No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.


Table of Contents

Introduction

Breakfasts

Red Pepper & Artichoke Frittata

Spinach & Goat Cheese Frittata

Blueberry-Ricotta Pancakes

Banana & Oat Pancakes with Pomegranate Syrup

Poached Eggs (with Tomato Sauce, Chickpeas and Feta)

Salads

Greek Quinoa Salad

Citrus Salad

Black Bean Avocado Salad

Greek Salad with Lemon Tofu Dressing

Kickin’ Cranberry Quinoa Salad

Grilled Tomato Salad

Side Dishes

Mushrooms, Tomatoes and Black Olives with Feta

Stuffed Poblano Peppers

Blue Cheese Apple Slaw

Citrus Salad with Asparagus

Green Bean Potato Salad

Main Dishes

White Bean & Avocado Tortilla Roll

Toasted-Rolled Veggie Quesadillas

Grilled Tomato and Brie Sandwiches

barbecue Portobello Quesadillas

Grilled Vegetable Wrap

Polenta Pizza

Couscous Burritos

Desserts & Tasty Treats

Veggie Popsicles

Banana Blueberry Bread

Applesauce Oat Muffins

Blackberry Crisp

Blueberry Orange Smoothie

Blueberry Walnut Smoothie

Pumpkin Bars

Homemade Peppermint Patties

Conclusion

Thank You

About The Author

Special Thanks

My Other Work

References

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Introduction

Clean eating has been a term tossed around lately, but the concepts have widely varied from one source to the next. If you are not careful, then you may buy into a philosophy that is nutritionally inadequate and has dangerous repercussions to your health. Simply put, clean eating is about more mindful choices in the food you are eating. This way of eating is not about calorie deprivation or subtracting any particular foods for you to get ridiculous results quick.

To eat clean means to be selective with what you are putting into your body. Most concepts of clean eating may include:

  1. Avoiding junk food and most fast food

  2. Cutting back on processed foods, refined grains, added sugars and unhealthy fats (i.e. saturated, trans)

  3. Increasing the consumption of fresh vegetables, fruits, and whole grains

  4. Eating healthy proteins and fats (i.e. monounsaturated, polyunsaturated)

  5. No calorie counting since you are not eliminating any one food groupi


The concept of eating clean is that you eat as naturally as possible and load up on the good things that will keep your body vibrant and full of energy and vitality.

All of these recipes can be cost-effective as long as you are selective with where you are buying your groceries. When I purchase ingredients, I look out for sales, use coupons and only purchase produce when it is in-season. Look out for any stores that sell grains and legumes (beans) in bulk so you can get more for your dollar as opposed to smaller boxed grains and legumes. You are more susceptible to eating clean if you always have a supply of clean food ready for you. Produce is going to be a bit more tricky since you don’t want to purchase more than three days at a time of fruits and vegetables. Three days of produce ensures that you always have fresh food and don’t have anything spoiling in your fridge.

I designed this cookbook based on my personal experiences in cooking. The truth is I cannot stand spending more than a half hour working on any one meal. It drives me crazy because all I want to do is eat or find something more productive. Except two recipes (or so), I feature dishes that take under a half hour to make. The first time you put together one of these recipes, it may take a little longer, but with practice, you may become more efficient at slapping these dishes together.

You will notice the lack of nutritional information, and this is for good reason. Based largely on the ingredients you buy and how much you put into each dish, the nutrition information I would provide would not be accurate. I did, however, tell you how many servings a recipe makes so that you could dish it out appropriately. You really shouldn’t be eating any more than one serving at a time of any one dish. The side dishes would be the exception to the rule, but otherwise, separate out the recipe into equal portion sizes according to the serving size. I will store extra portions of food that I can eat later in a small plastic container.

The egg dishes will not taste good reheated or cold. Reheated eggs taste gross, just don’t try it. Trust me.

The book is divided up into meal types - breakfasts, salads, side dishes, main dishes, and desserts. I preface each section with some of my personal insight and how you can best use each recipe. You will find the lack of pictures because I don’t have any special photography or wonderful plating techniques. There is a lot more room for interpretation on your part. Have fun with it. Remember, you are not trying to create a dish that’s worthy of Dish of the Year by the Food Network. These recipes are meant to fill your need for eating clean on a vegetarian diet, so if they turn out less than pretty, that’s okay. They’ll taste good nonetheless.

Ultimately, Healthy Vegetarian Cooking: Over 30 Simple Clean Eating Recipes is just a basic guide to help you keep your diet clean, your body lean and your palate entertained. Life shouldn’t be about restricting yourself from anything that you want, but in the same instance you should still honor your body as a temple. Put the right foods into your body and you will feel it pay off in dividends. Now, turn the page, pick out the recipes that interest you the most, create a grocery list and get to making some good eats!

Stay tuned to the end, where I have a special gift just for picking up this book.


Breakfasts

Rise and shine! Get your day started out with a meal fit for a champion. Truth be told, I have to get my grub on as quick as possible. Otherwise, the rest of my day goes downhill. So, I choose the fastest and easiest recipes that accommodates my ravenous morning appetite and take care of my wife at the same time.


These recipes make numerous servings, so remember that sharing is caring. Find a friend, feed ‘em and keep your waist line trim in the process. What I’m saying is that moderation is key with all of these recipes, including breakfast.


So, let’s get our metabolism kick-started with a good breakfast and enjoy some of these great recipes together.


Red Pepper & Artichoke Frittata

A frittata is essentially a quiche without the crust or a more fancy version of an omelette. I’m a sucker for anything with eggs and regardless of the time of day, I will throw down some eggs like it’s no one’s business.


Serves:2

Prep time: ~35 mins


Ingredients:

2 separate teaspoons extra-virgin olive oil

1 medium red bell pepper, chopped up

1/4 teaspoon crushed red pepper

2 cloves garlic, minced

4 large eggs

1 fourteen-ounce can of artichoke hearts, rinsed and chopped up

1/4 cup freshly grated Parmesan cheese

1 teaspoon dried oregano

Salt & Pepper to taste


Instructions:

  1. Heat 1 teaspoon of extra-virgin olive oil in a ten-inch nonstick skillet over medium heat. Add and cook the chopped bell pepper until it’s tender (~2 minutes or so).

  2. Add the crushed red pepper and minced garlic to the skillet. Cook and stir the ingredients for about a half a minute or so.

  3. Transfer the mix to a plate, then carefully wipe out the skillet.

  4. Whisk the eggs in a medium bowl.

  5. Stir the artichoke hearts, Parmesan cheese, dried oregano and bell pepper mixture. Salt and pepper to your preference.

  6. In the oven, place the rack about 4 inches from the broiler. Preheat the broiler.

  7. Brush the skillet with 1 teaspoon of extra-virgin olive oil and place it over medium heat.

  8. Pour in the egg mixture and tilt the skillet around to distribute the egg evenly.

  9. Reduce the heat to low and cook until the bottom is lightly golden (~3-4 minutes). Lift the edges to allow for uncooked egg to flow underneath.

  10. Place the skillet under the broiler and cook until the top is set (~1 to 2 minutes).

  11. Carefully remove the skillet with pot holders from the stove.

  12. Transfer the frittata onto a large plate, then cut it into wedges.


Spinach & Goat Cheese Frittata

This is another variation of the last recipe. I’m pretty split when it comes to liking red peppers and spinach. Go with the recipe that suits your taste best, then try out the other recipe as an alternative. Both are super delicious, no doubt!


Serves: 4

Prep time: ~20-25 minutes


Ingredients:

3 tablespoons extra-virgin olive oil

1/2 medium onion, thinly sliced

Salt & Pepper to taste

5 ounces baby spinach

10 large eggs, beaten

4 ounces goat cheese, crumbled

5 ounces mixed greens

1 tablespoon balsamic vinegar


Instructions:

  1. Heat 1 tablespoon of the extra-virgin olive oil in a medium ovenproof nonstick skillet over medium-high heat.

  2. Add and cook the onion, occasionally stirring, until golden brown. Feel free to add salt & pepper to taste (~3-4 minutes).

  3. Add and cook the spinach. Toss the spinach until it’s wilted (~1-2 minutes).

  4. Add the eggs and sprinkle in the crumbled goat cheese.

  5. In the oven, place the rack about 4 inches from the broiler. Preheat the broiler.

  6. Cook until the egg begins to set around the edges (~1-2 minutes).

  7. Place the skillet under the broiler and cook until the top is set (~1 to 2 minutes).

  8. Carefully remove the skillet with pot holders from the stove.

  9. Transfer the frittata onto a large plate, then cut it into wedges.

  10. Place the mixed greens on the plate and drizzle with the vinegar and remaining oil. Add salt and pepper to taste. Serve along side of a frittata wedge.

Blueberry-Ricotta Pancakes

As bizarre as this recipe may sound, it actually turns out quite tasty. The flavor just pops more than the ordinary pancake. If you are feeling extra lazy, you can always hold the ricotta cheese and still keep quite a bit of the magnificent flavor.


Serves: 4

Prep time: ~20 minutes


Ingredients:

1/4 cup all-purpose flour or almond flour

1/2 cup whole-wheat pastry flour or almond flour

1 teaspoon sucanat sugar (less refined & processed than regular sugar)

1/4 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon freshly grated nutmeg

3/4 cup part-skim ricotta cheese

1 large egg white

1 large egg

1/2 cup nonfat buttermilk

1 tablespoon fresh lemon juice

1 teaspoon freshly grated lemon zest

2 teaspoons coconut oil, divided

3/4 cup fresh blueberries

(Optional: frozen blueberries, do not thaw them unless you like mushy pancakes)


Instructions:

  1. Gently blend all the powdered ingredients in a small bowl with a fork.

  2. With a fork, briskly whisk ricotta cheese, egg & egg white, nonfat buttermilk, grated lemon zest and lemon juice in a bowl until fully blended.

  3. Slowly stir the powdered ingredients into the dairy mix until they have combined.

  4. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot.

  5. Measure out a 1/4 cup of batter for each pancake. Pour 2 pancakes into the skillet and sprinkle a few blueberries on each pancake. Cook until the edges of the pancakes are dry and small bubbles begin to form in the pancake (~2 minutes).

  6. Flip over the pancakes on the skillet and cook until both sides are golden brown (~2 minutes).

  7. Repeat the steps above and adjust the heat to prevent any burning.


Banana & Oat Pancakes with Pomegranate Syrup

If you are really pressed for time or lack the motivation, you can always go with the pancakes by themselves. You will not regret taking the extra time to make the syrup, though. Multi-tasking on these recipes will cut time in half, but if it’s too much for you, then expect to double your time. Either way, making this dish is worth it!


Serves: 6

Prep time: ~20-30 minutes


Ingredients for the syrup:

1 cup pomegranate juice

2 tablespoons honey


Instructions for the pomegranate syrup:

  1. Whisk juice and honey together in a small saucepan.

  2. Bring mixture to a boil over medium-high heat and then reduce heat to medium.

  3. Simmer mixture and reduce it to a syrup, about 15 minutes.

  4. Remove from heat and let mixture cool slightly.

Ingredients for the pancakes:

3 medium bananas

1/2 cup skim milk

1/2 teaspoon vanilla extract

1 cup rolled oats, ground into a coarse flour in a food processor

1/4 cup rolled oats

1/2 cup coconut or almond flour

1/4 teaspoon sea salt

2 teaspoons baking powder

2 egg whites, whipped

extra-virgin olive oil or coconut oil


Instructions for the pancakes:

  1. Add bananas, milk and vanilla to a blender or food processor and puree until smooth.

  2. In a large mixing bowl whisk together ground oats, rolled oats, flour, salt and baking powder.

  3. Fold the banana puree into dry ingredients to form a thick batter.

  4. Do not over-mix.

  5. Gently fold whipped egg whites into batter.

  6. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot.

  7. Measure out a 1/4 cup of batter for each pancake. Pour 2 pancakes into the skillet and sprinkle a few blueberries on each pancake. Cook until the edges of the pancakes are dry and small bubbles begin to form in the pancake (~2 minutes).

  8. Drizzle pomegranate syrup over top of the pancakes and enjoy!

Poached Eggs (with Tomato Sauce, Chickpeas, and Feta)

When I was a teen, my good buddy, Russ, taught me how to poach eggs in water and this always made for a good quick meal for me. However, this meal takes it to an all-new level of tastiness. The poached eggs in tomato sauce can be enjoyed just about any time of the day, but once you have cooked it, you should probably finish it. Egg is never good when reheated, trust me.


Serves: 4

Prep time: ~25-30 minutes


Ingredients:

1/4 cup extra-virgin olive oil

1 medium onion, finely chopped

4 garlic cloves, minced

1 1/2 cups of cooked chickpeas (you can use a fifteen-ounce can if you wish)

2 teaspoons paprika

1 teaspoon ground cumin

1 28-ounce can whole peeled tomatoes

Salt & Pepper to taste

1 cup coarsely crumbled feta cheese

8 large eggs

1 tablespoon chopped flat leaf parsley

1 tablespoon chopped fresh cilantro

Pita bread


Instructions:

  1. Preheat the oven to 425°F.

  2. Heat the extra-virgin olive oil in a large ovenproof skillet over medium-high heat.

  3. Add the onion and garlic to the skillet, then occasionally stir until the onion is softened (~5 minutes or so).

  4. Mix in the paprika, cumin and chickpeas. Cook the mix for 2 minutes longer.

  5. Crush the whole peeled tomatoes in a bowl. Add the blend of crushed tomatoes and their juices to the chickpeas mix.

  6. Bring to a boil, reduce the heat to a simmer, occasionally stirring, until sauce thickens a little (~10-15 minutes).

  7. Add salt and pepper to your preference. I don’t go overboard with the salt and use just a little pepper.

  8. Sprinkle the feta cheese evenly over sauce.

  9. Crack eggs one at a time and place over sauce, spacing evenly apart.

  10. Move the skillet from the stovetop to oven. Bake the skillet until the egg whites are just set, but yolks are still runny (~5-8 minutes).

  11. Garnish this dish with the parsley and cilantro.

  12. Serve with warmed pita bread for dipping.


Salads

Green salads are a staple of my daily diet because green vegetables are packed full of vitamins, minerals and phytonutrients your body thrives on. My golden rule is:

If it’s green, it’s good.

Now, don’t go too crazy with that phrase, because you can either make out to be an ass or abuse this rule. On one end, you can say that something green may have gone bad. If so, you got me! On the other end, you can abuse this rule by eating green ice cream, candy, and other junk foods.


There are a few recipes in this chapter that are a bit outside of the box and not the traditional sense of a salad with lettuce, spinach or kale. But, all of them are tasty and nutritious.


A few recipes come with dressing recipes and I would suggest that you go light on the dressing. In fact, sometimes I forgo the dressing and eat the salad as is. Partially out of laziness and the other part out of keeping my calorie count in check. If you learn to live without the dressings in your salad, you will train your taste buds to crave the natural raw taste of vegetables and fruits. Before you know it, you will want whole food and dispose of the unnecessary flavoring.


For now, enjoy the dressings and slowly remove that element from your dishes. You won’t regret it. At the very least, it’ll save you a few bucks and a little time.

Greek Quinoa Salad

Quinoa is a recurring food in my household and can be put with just about anything. It’s nutty flavor and grain-like texture create a tasty addition to any dish. Take a little extra time with this dish to really make the flavor of quinoa pop! I suggest visiting any of your local bulk grocers to pick up a pound or so at a time so that you have plenty of your kitchen stock.


Serving size: 2-4 servings

Prep time: ~30 mins


Ingredients:

3 cups vegetable broth

1 1/2 cups quinoa, uncooked

1/4 cup apple cider vinegar

2 cloves garlic, minced

3 tablespoons of fresh lemon juice

3 tablespoons extra-virgin olive oil

1/2 cup kalamata olives

1/3 cup fresh parsley, chopped

1/3 cup fresh cilantro, chopped

1 red onion, diced

1 cup cherry tomatoes, sliced in half

1/2 cup chopped artichoke hearts

1/2 cup crumbled feta cheese

Salt and pepper to taste


Instructions:

  1. In a medium pot, cook the quinoa in the vegetable broth on high heat for about 15-20 minutes. occasionally stir and remove from the heat once the quinoa is softened.

  2. Allow the quinoa to cool.

  3. In a small bowl, blend the apple cider vinegar, lemon juice, garlic and extra-virgin olive oil.

  4. Gently toss the quinoa together with the remaining ingredients, except for the feta cheese.

  5. Pour the liquid mixture over the quinoa.

  6. Add salt and pepper to taste, then stir in the feta cheese.


Citrus Salad

I love citrus season in Phoenix, Arizona, because we get tons of free grapefruit, oranges and the like. People give away this nutritious produce, because they get more than they can handle. Sadly, if they don’t pick and dispose of it, the citrus attracts rodents. So, I’m always happy to help people part ways with their fruit. Naturally, this recipe is great for using up any extra citrus I have in the house. I have substituted different citrus and have been pleasantly surprised by the results.


Serves: 2-4

Prep time: ~25 mins


Ingredients:

1 large navel orange, peeled, split the segments

1 ruby red grapefruit, peeled, split the segments

2 clementines, peeled, split the segments

1 blood orange, peeled, split the segments

1 teaspoon of vanilla extract

2 tablespoons maple syrup

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cardamom

Nonfat Greek yogurt as a side


Instructions:

  1. Preheat the oven to 450°F.

  2. In a large bowl combine the navel orange, grapefruit, clementines, and blood orange.

  3. Drizzle with maple syrup and vanilla extract, then sprinkle with cinnamon and cardamom.

  4. Gently toss to combine the ingredients.

  5. Spread the fruit mix onto a rimmed baking sheet. You may want to line it with foil to make for a quick and easy clean up.

  6. Roast in the center of oven until fruit is caramelized and golden (~10-15 minutes).

  7. Serve the fruit mix on its own or with some yogurt as a side.


Black Bean Avocado Salad

This recipe is quick and easy. I’m fortunate that my wife and I always have some kind of beans already cooked on hand since we batch cook a lot of beans. If you don’t have black beans immediately available, you can always substitute the canned beans. Just be sure that if you use canned beans, thoroughly rinse them off before you put them into the dish.


Serves: 4

Prep time: ~5-10 mins


Ingredients:

2 tablespoons lemon juice

1 tablespoon whole-grain mustard

2 tablespoons extra-virgin olive oil

1 cup cooked black beans

1 cup corn

1 avocado, diced

1/2 cup diced red bell pepper

1/2 cup coarsely chopped cilantro

1/4 cup diced celery

2 green onions, trimmed, thinly sliced


Instructions:

  1. Blend the lemon juice and mustard in a large bowl.

  2. Add extra-virgin olive oil and whisk the mixture until it’s smooth.

  3. Throw in all the rest of the ingredients and gently toss to combine them.

  4. Season with salt and pepper. Serve and enjoy!


Greek Salad with Lemon Tofu Dressing

Though this salad dish has a lot of ingredients, it is relatively easy to complete. You’ll need a food processor or blender to complete the dressing recipe. Otherwise, it’s near impossible to make the dressing. I like to have my salad dressing on the side because I believe the best part of the Greek salad is, well, the Greek salad. If you are someone who enjoys slathering your salad with dressing, then feel free to pour the dressing over your salad and toss it before sprinkling the feta cheese.


Serves: 6

Prep time: ~15-20 mins


Ingredients for Greek Salad:

1 1/2 cups torn Iceberg lettuce

1 1/2 cups torn Romaine lettuce

1 cup thinly sliced red onion rings

1 cup shelled and cooked edamame (I use a frozen variety)

3 cups chopped cucumber

2 cups chopped tomatoes (remove the seeds to keep your salad less messy)

1/3 cup pitted black olives, diced

(Option) 1/2 cup crumbled feta cheese



Ingredients for Lemon Tofu Dressing:

2 tablespoons extra-virgin olive oil

1 tablespoons lemon juice

1 package twelve-ounce silken tofu

3/8 teaspoon garlic powder

1/2 teaspoons dried oregano leaves


Instructions:

  1. Combine the Greek Salad ingredients without the feta cheese.

  2. Blend the Lemon Tofu Dressing ingredients in a food processor or blender. It should be fully puréed when done. Occasionally stop the blending, mix the contents with a spatula, then continue to blend.

  3. Put the dressing on the side in a small dish for dipping. Sprinkle the salad with feta cheese. Enjoy!


Kickin’ Cranberry Quinoa Salad

This salad is a meal in itself and explodes with flavor. Zesty, spicy, sweet and filling are just a few adjectives to describe this tasty mix. If you are looking for getting your fill of protein and keeping satisfied, then quinoa just may be your answer. And, this recipe actually makes quinoa pop off the plate.


Serves: 4

Prep time: ~20-25 minutes


Ingredients:

2 cups water

1 cup uncooked quinoa

2 tablespoons light soy sauce

1 tablespoon cider vinegar

1 tablespoon honey

1/2 teaspoons curry powder

1/4 teaspoons crushed red pepper flakes

1/2 cup chopped green bell pepper

1/2 cup finely chopped celery

1 eight-ounce can of sliced water chestnuts

1/2 cup dried cranberries

1/2 teaspoons grated orange zest

(Option) 1/4 cup chopped walnuts


Instructions:

  1. Over high heat, bring the water to a full boil in a medium-sized pot.

  2. Toss the quinoa into the boiling water.

  3. Reduce heat and allow it to simmer until the water is absorbed (~15 minutes).

  4. Remove the pot from the heat, then let it cool.

  5. In a small bowl, thoroughly mix the soy sauce, vinegar, honey, curry powder and crushed red pepper flakes.

  6. In a large bowl, thoroughly mix the chopped green bell pepper, finely chopped celery, sliced water chestnuts, dried cranberries and grated orange zest.

  7. Stir in the fluffed and cooled quinoa, then the soy sauce mixture.

  8. (Option) Sprinkle with walnuts.


Grilled Tomato Salad

This salad will get your taste buds singing in no time. Super easy to make and you can get it done relatively quick if you switch out the heated ingredients fast enough.


Serves: 4

Prep time: ~15-20 minutes


Ingredients:

5 tablespoons extra-virgin olive oil, separated

3 tablespoons fresh lemon juice

1 tablespoon fresh parsley, chopped

1 pound green beans, ends snapped off

2 tomatoes, half-inch slices

1 teaspoons dried thyme

Salt and pepper to taste

8 ounces feta cheese

1/4 cup dry breadcrumbs

6 cups arugula


Instructions:

  1. In a small bowl, combine 4 tablespoons extra-virgin olive oil, lemon juice and parsley. Set this to the side.

  2. Boil the green beans in a large pot of salted water until they are tender (~5 minutes). Then, drain the green beans.

  3. Cut feta into 4 slices. Set aside and drain.

  4. Season the tomato slices with the dried thyme. Add salt and pepper to your taste.

  5. Coat the feta cheese in breadcrumbs.

  6. Heat 1 tablespoon of extra-virgin olive oil in a large nonstick skillet over medium heat.

  7. Cook the tomato slices on the skillet until lightly browned (~1 minute per side). Place the browned tomato slices on a plate to the side.

  8. Then, cook the bread crumb-covered feta cheese until they are browned (~2 minutes per side).

  9. Arrange the arugula, tomatoes, green beans and feta on plates and drizzle with the olive oil/lemon juice mix.


Side Dishes

These dishes are best served along side of breakfast or a main dish. Sometimes, I have enjoyed a side dish on its own. Some of these recipes will get you set for a few meals, depending on how many people you are feeding.

Mushrooms, Tomatoes and Black Olives with Feta

This may serve more as a side dish rather than the main dish. However, you’ll find this quite the satisfying side dish to pair with any number of the previous dishes. A super simple recipe to whip together, you may find this a fun and easy side dish to make for any occasion. By the way, do watch the video on how to properly cut an onion, it’s totally worth it!


Serves: 4

Prep time: ~15-20 minutes


Ingredients:

3 medium tomatoes

2 tablespoons extra-virgin olive oil

2 cloves garlic, crushed

1 medium yellow onion, diced

1 cup sliced mushrooms

1/4 cup finely chopped fresh oregano

1 tablespoon tomato paste

1/4 cup water

10 pitted medium black olives

7 ounces feta cheese, crumbled


Instructions:

  1. Cut the tomatoes in half, remove and set the seeds and pulp to the side in a bowl.

  2. Heat the extra-virgin olive oil in deep skillet or wok. Toss in the garlic and onion until the onion is soft.

  3. Stir in the mushrooms, reserved tomato seeds/pulp, 2 tablespoons of oregano, tomato paste, and the water. Stir the sauce until it boils.

  4. Mix the mushroom sauce in a large bowl with olives, 2 tablespoons oregano, and cheese.

  5. Optional: Allow the mix to chill in the refrigerator and enjoy cold. This is merely a preference of mine, and can still be enjoyed warm.


Stuffed Poblano Peppers

I love just about any dish that includes polenta since it so closely resembles grits. This recipe can serve as a good breakfast if you wish and put a side dish of a couple of eggs to round out an awesome meal.


Serves: 4

Prep time: ~30 minutes


Ingredients:

1 tablespoons extra-virgin olive oil

1 red onion, cut into wedges

4 small tomatoes, halved

4 poblano peppers, halved lengthwise, seeded

1/4 teaspoon cinnamon

Salt and pepper to taste

2 1/4 cups water

1/2 cup instant polenta

1 1/4 cup of corn

4 scallions, diced

2 ounces goat cheese


Instructions:

  1. Preheat the broiler.

  2. On a rimmed broiler-proof baking sheet, toss the extra-virgin olive oil, onion and tomatoes.

  3. Turn the tomatoes and place the peppers cut-side-down on the baking sheet.

  4. Broil until the onions, tomatoes and peppers are tender and charred (~5 minutes). Stir the onions and turning the tomatoes and peppers halfway through the broiling.

  5. Preheat the oven to 400°F.

  6. In a food processor, puree the onion, tomatoes, cinnamon, (optional) salt and pepper until thoroughly blended.

  7. Spread half the sauce in a 9x13-inch baking dish.

  8. Place the peppers, cut side up, in the dish.

  9. In a medium saucepan, bring the water to a boil. Add a pinch of salt. Gradually stir in the polenta. Stir constantly until the polenta thickens (~3-4 minutes).

  10. Stir in the corn, cheese and the scallions (hold onto 2 tablespoons of scallions for the last step).

  11. Divide the polenta among peppers. Top with the remaining sauce.

  12. Bake for ~5-10 minutes, or thoroughly cooked (toothpick test it).

  13. Sprinkle with 2 tablespoons of scallions before enjoying.


Blue Cheese Apple Slaw

Once again, this doubles as a great side dish that could complement just about any of these main dishes. This tastes more like a treat than a main dish. The sweetness of the apple and the richness of the blue cheese reminds me of a Waldorf salad.


Serves: 4

Prep time: ~25 minutes


Ingredients:

5 cups shredded red cabbage

1 large sweet-tart apple, diced

1 cup chopped celery

1 cup peeled and shredded carrot

2/3 cup chopped scallions

2 ounces crumbled blue cheese

1/2 cup plain whole-milk Greek yogurt

1/4 cup fresh lemon juice

1 clove garlic, crushed

Salt and pepper to taste

(Option) 1/2 cup chopped unsalted walnuts


Instructions:

  1. In a large bowl, toss together the cabbage, apple, celery, carrot, scallions and blue cheese.

  2. In a small bowl, whisk together yogurt, lemon juice, garlic, salt, pepper and 2 tablespoons water until smooth.

  3. Pour over salad and toss to coat.

  4. (Option) Break up the walnuts into small chunks, then sprinkle over the slaw.


Citrus Salad with Asparagus

Asparagus is an unusual vegetable in that I detested it as a child, but as I grew older, I began to like it more. Nothing beats the fresh taste of a raw asparagus stalk, so with this recipe, I try not to overcook it. Otherwise, it brings me back to my childhood and reminds me why I didn’t like the vegetable. I usually ate it overcooked or from a can. When you eat asparagus fresh, you will always have a great flavor to savor.


Serves: 4

Prep time: ~25 mins


Ingredients:

2 tablespoons finely chopped shallots

1 tablespoon balsamic vinegar

1 tablespoon sherry vinegar

4 oranges

2 teaspoons extra-virgin olive oil

1/4 teaspoons salt

1/4 teaspoons fresh ground black pepper, to taste

1 1/2 pounds asparagus, trimmed and cut into inch portions

(Option) 1/4 cup coarsely chopped toasted walnuts


Instructions:

  1. In a small bowl mix the shallots with the balsamic vinegar and sherry, then let it stand (~20 minutes).

  2. Zest 1 orange, avoiding the white pith. Finely chop the zest and add to the shallots. Squeeze 1/3 cup of juice from the zested orange and add to the shallot mix. Slowly mix in the extra-virgin olive oil. Add salt and pepper to your taste. Set the shallot mix to the side.

  3. Cook the asparagus spears in boiling water until the asparagus is slightly tender (~5 minutes).

  4. Drain the asparagus thoroughly to avoid them getting mushy.

  5. Toss the shallot mix with the cooled asparagus.

  6. Cut up the orange and remove the slices from the peel.

  7. Arrange the orange slices and asparagus/shallot mix on salad plates.

  8. (Option) Top with a dash of toasted walnuts.


Green Bean Potato Salad

Another excellent side dish that is quick, easy and pretty cheap to make. If you find you are strapped for cash, then this just may be your dish.


Serves: 8

Prep time: ~25 mins


Ingredients for the Salad:

1 pound green beans, snap the ends off

2 pounds red potatoes, cubed

1 cup diced red bell pepper

1/2 cup chopped red onion


Ingredients for the dressing:

3 cloves garlic, minced

3 tablespoons fresh dill

4 tablespoons balsamic vinegar

3 tablespoons extra-virgin olive oil

1 tablespoon Dijon mustard


Instructions:

  1. Steam green beans in a steamer (~5-8 minutes).

  2. Cook potatoes in boiling water until tender. Cool the green beans and red potatoes, then place into a bowl.

  3. When cooled, add the red bell pepper and onion to the cooled green beans and potatoes.

  4. Prepare the dressing by mixing together garlic, fresh dill, balsamic vinegar, extra-virgin olive oil, and mustard.

  5. Lightly drizzle the dressing over the salad.


Main Dishes

These recipes serve up for a great lunch, dinner or snacks between. Heck, if you are feeling extra ambitious, use these meals as your breakfast. Paint outside the lines when it comes to your meals, ‘cause who’s going to tell you what and how you should eat. Go buck wild!


So, get your stovetops lit up and your ovens preheated, it’s time to get our eats on!

White Bean & Avocado Tortilla Roll

Delicious and nutritious is the theme of this whole cookbook, but this recipe packs it all into one meal. I love that this dish has its share of protein, healthy fats, and carbohydrates. Don’t go too wild with this dish and remember to share it with a friend. This recipe would probably make a good party dish, but just don't forget to increase your measurements to suit the size of your audience.


Serves: 4

Prep time: ~10-15 minutes


Ingredients:

1 tablespoon extra-virgin olive oil

2 tablespoons apple cider vinegar

1/4 teaspoon ground chipotle pepper

1/4 teaspoon salt

2 cups shredded red cabbage

1 medium carrot, shredded

1/4 cup chopped fresh cilantro

1 1/2 cups of cooked white beans (or fifteen-ounce can)

1 ripe avocado

1/2 cup shredded sharp cheddar cheese

2 tablespoons minced red onion (how to cut an onion)

4 eight-inch whole wheat tortillas


Instructions:

  1. Whisk the extra-virgin olive oil, apple cider vinegar, chipotle chili and salt in a medium bowl. Add cabbage, carrot, and cilantro; toss to combine.

  2. In another medium bowl mash beans and avocado with a fork.

  3. Stir the cheese and onion into the bean/avocado mix.

  4. Spread about a 1/2 cup of the bean-avocado mix onto a tortilla and top it with ~2/3 cup of the cabbage-carrot mix. Roll the tortilla up and enjoy! Repeat the process for the remaining ingredients.


Toasted-Rolled Veggie Quesadillas

Serves: 6

Prep time: ~20-30 minutes


Ingredients:

1 1/2 tablespoons extra-virgin olive oil

2 green peppers, diced

4 scallions, diced

Salt & pepper to taste

1/2 cup grated reduced fat Monterrey Jack cheese

1 cup cooked corn kernels

2 tablespoons freshly squeezed lime juice

6 eight-inch whole wheat tortillas

1/4 cup any traditional salsa


Instructions:

  1. Preheat the oven to 350°F.

  2. Heat the extra-virgin olive oil in a large saute pan over medium-high heat.

  3. Add the green peppers and scallions. Season with salt and pepper to your taste.

  4. Cook until the green peppers and scallions are tender (~5 minutes).

  5. Remove from heat and let it cool.

  6. Combine the pepper/scallion mix with the remaining ingredients, except the salsa and tortillas.

  7. Taste and season with salt and pepper, if necessary.

  8. Lay the tortillas out and spread 1/6 of the mixture into the middle of each of the tortilla, leaving about 2-inches at the bottom edge.

  9. Spread some salsa over the top of the pepper/scallion mix.

  10. Roll up the tortillas halfway, fold in the ends and then continue rolling until they form a thick cylinder.

  11. Set the quesadillas, seam-side down on a baking sheet.

  12. Place the baking sheet in the oven for about 5 minutes, then flip the quesadillas. Cook the quesadillas for an additional 5-10 minutes.

  13. Allow the quesadillas to cool, then enjoy!


Grilled Tomato and Brie Sandwiches

K.I.S.S. - Keepin’ It Simply Short. You need to get your food and quick? Then this is your dish. I use my generic Foreman grill for this dish, but you can use any number of grilling devices you wish. Or, just use a nonstick skillet over medium-high heat on the stovetop.


Serves: 4

Prep time: ~15-20 minutes


Ingredients:

8 slices whole wheat bread

1 teaspoon extra-virgin olive oil

1 garlic clove, halved

2 teaspoons Dijon mustard

4 ounces Brie cheese, thinly sliced

1 cup baby arugula

1 1/3 cup spinach greens

8 quarter-inch slices of tomato

Cooking spray


Instructions:

  1. Prepare the grill for high heat.

  2. Brush one side of each bread slice with oil.

  3. Rub the cut sides of garlic over the oil.

  4. Spread a 1/2 teaspoon of mustard on opposite side of the oil.

  5. Top each bread slice with 1-ounce cheese, 1/3 cup greens, and 2 tomato slices.

  6. Top each of the sandwiches with the remaining bread slices, oil side up.

  7. Use the cooking spray on the grill to prevent sticking.

  8. Place the sandwiches on the grill rack coated with cooking spray. Allow the sandwiches to grill ~2 minutes on each side or until toasted.


barbecue Portobello Quesadillas

I’ve never been a huge fan of barbecue or portobello mushrooms, but the combination of the two is marvelous. If you haven’t prepped portobello mushrooms before, I highly suggest you watch the video on how to remove the gills (YouTube) to make it more palatable. Since I’m not a huge fan of barbecue sauce, I typically look for something on sale at the grocery store.


Serves: 4

Prep time: ~20-30 minutes


Ingredients:

1/4 teaspoon ground chipotle pepper

1 tablespoon apple cider vinegar

1 tablespoon tomato paste

1/2 cup barbecue sauce (your favorite flavor)

1 tablespoon and 2 teaspoons extra-virgin olive oil, separate

1 pound portobello mushroom caps (~5 medium), remove the gills, dice the caps

1 medium onion, diced

4 eight-inch whole-wheat tortillas

3/4 cup shredded Monterrey Jack cheese


Instructions:

  1. Combine ground chipotle pepper, apple cider vinegar, tomato paste and barbecue sauce in a medium bowl.

  2. Heat 1 tablespoon extra-virgin olive oil in a large nonstick skillet over medium heat.

  3. Add and cook the diced mushrooms, occasionally stir for 5 minutes.

  4. Add and cook onion, stir until the onion and mushrooms are browned (~5 minutes). Toss the vegetables into a bowl and combine them with the barbecue sauce. Carefully wipe out the skillet.

  5. Place the tortillas out on some plates. Sprinkle some cheese on half of each tortilla and top with 1/4 of the filling. Fold the tortillas in half and flatten them gently.

  6. Heat 1 teaspoon extra-virgin olive oil in the skillet over medium heat.

  7. Add and cook two quesadillas, turning only once or until golden on both sides (~3-4 minutes). Remove, then repeat the process with the remaining uncooked quesadillas.

  8. Cut each quesadilla into small wedges, then enjoy!


Grilled Vegetable Wrap

This is one of my go-to meals since I frequent farmer’s markets and buy cheap produce that is in-season. That’s the key to these recipes, is to time your meals just right to get the biggest bang for your buck. So, some of these veggie choices can be interchangeable. I’ll just highlight my favorite combos. If you get the chance, try to add grilled and diced eggplants for a flavorful punch.


Dust off your grill for this dish. I use my generic Foreman grill for this dish, but you can use any number of grilling devices you wish. Or, use a nonstick skillet over medium-high heat on the stovetop.


Serves: 2

Prep time: ~30 minutes


Ingredients:

12 thin asparagus spears, trimmed and cut into inch portions

1 small yellow summer squash, cut into small rounds, dice any larger rounds to quarters

1 small red bell pepper, diced

1 tablespoon extra-virgin olive oil

1 small clove garlic, minced

1/2 teaspoon red chili sauce (your favorite brand)

1/2 cup of cooked white beans

2 eight-inch whole wheat tortillas

6 small whole basil leaves

8 thin slices red onion (how to cut an onion without crying)

1 cup baby arugula leaves

Salt and pepper to taste


Instructions:

  1. Preheat the grill.

  2. Toss together asparagus, squash, red bell pepper and oil on a large baking sheet. Salt and pepper to your taste.

  3. Grill the vegetables for about 5 minutes on each side. Don’t over-grill, so keep the veggies al dente.

  4. Thoroughly mash together the garlic, chili sauce and white beans in a bowl.

  5. Spread half the bean mix over each tortilla.

  6. Top each with 3 basil leaves, about a 1/2 cup of grilled vegetables, 4 onion slices and a 1/2 cup of arugula.

  7. Fold the bottom third of the tortillas over the vegetables. Tuck in the sides and tightly roll up the tortilla.

  8. Cut the tortillas in half diagonally and enjoy!


Polenta Pizza

I know that this seems like a preposterous idea, but go with me on this recipe. It is a great dish and is an excellent departure from the normally doughy consistency of a traditional pizza. Add my two favorite foods - pizza and polenta (due to it’s grit-like qualities) and you have a recipe of excellence. Give this recipe a shot, you will not be disappointed.


Serves: 4

Prep time: ~40 minutes


Ingredients:

1 tablespoons extra-virgin olive oil

1 cup polenta (not instant)

1/4 cup grated Parmesan cheese

Salt and pepper to taste

1/2 head radicchio, shredded

1/2 cup sun-dried tomatoes (non-oil packed), sliced thin

4 ounces mozzarella, cut into half-inch pieces

2 1/4 cups water


Instructions:

  1. Heat oven to 425° F. Lightly oil a nine-inch pie plate and set to the side.

  2. In a medium saucepan, bring the water to a boil. Add a pinch of salt.

  3. Gradually stir in the polenta. Stir constantly until the polenta thickens (~3-4 minutes).

  4. Mix in the Parmesan cheese. Add salt and pepper to your taste.

  5. Using a spoon, evenly spread the polenta over the entire pie plate inside.

  6. In a bowl, combine the radicchio, tomatoes, mozzarella, and the leftover extra-virgin olive oil.

  7. Spoon the mixture over the polenta and bake until the polenta is crisp around the edges, 20 to 25 minutes.

  8. Cut into small wedges, serve with a spatula and enjoy!

  9. (Option) If you choose to use a pizza sauce, go light because it will make the polenta mushy.


Couscous Burritos

Simple, easy, quick and cheap are my favorite combinations of words when it comes to food. This recipe embodies all of them. It’s a different spin on the traditional burrito. Instead of rice, you substitute couscous. One thing I enjoy doing is adding quinoa instead of the couscous. If you use quinoa, be prepared to cook a little longer so that the grain will become softened.


Serves: 4

Prep time: ~15-20 minutes


Ingredients:

8 eight-inch whole wheat tortillas

1 cup vegetable broth

4 1/2 ounces green chili peppers, seeded and diced

1/4 teaspoon turmeric

Black pepper

2/3 cup quick cooking couscous

1/4 cup sliced green onions

1 cup chopped tomatoes

3/4 cup chopped red bell pepper

1/2 cup shredded cheddar cheese


Instructions:

  1. Warm tortillas on a nonstick skillet over medium-high heat.

  2. Place warmed tortillas on a covered plate.

  3. In a small saucepan combine the vegetable broth, diced green chili peppers, turmeric and a dash of black pepper.

  4. Bring the broth to a boil, then remove from the burner.

  5. Stir in couscous and green onions.

  6. Cover the saucepan, then let it stand for ~5 minutes.

  7. Fluff the set couscous with a fork.

  8. Stir in the tomatoes and chopped red pepper.

  9. To assemble the burritos, spoon 1/3 cup of the couscous mixture onto each tortilla just below center.

  10. Top with a sprinkle of cheddar cheese (to your preference).

  11. Lift the bottom of the tortilla over the contents, tuck the sides inward and snugly roll the burrito up.

  12. (Option) Add salsa on the side or in with the contents if you like.


Desserts & Tasty Treats

Admittedly, this is one of my biggest hurdles when it comes to some people’s perceptions of me as a trainer. I have had many people who assume that because I am a big proponent of health and fitness, then I would surely forsake all sweets and treats. However, I have learned to discipline myself in a way where I can enjoy a healthy dessert or treat every now and then. This is not a meal that I frequent too often, but when I do, I make sure that it is a reasonable portion. Otherwise, I usually treat myself to fresh fruit to make it by and kill my sweet tooth and cravings.


Use these recipes responsibly. Just because these recipes are vegetarian does not mean that they will help you lose weight or get into great shape. What will get you into good shape is using these recipes sparingly. And, when you have a large recipe, share it with other people so that you aren’t overindulging.


Veggie Popsicles

Veggie Pops are great on a hot, summer day or right after an intense workout. For the pineapple, you can use fresh or go the quick and easy method of getting canned (~2 cans).


Servings vary per popsicle mold

Prep time: ~5 minutes


Ingredients:

1 cup spinach, chopped

1/2 cup chopped kale leaves, stems removed

3 bananas

5 cups pineapple

2 cups water


Instructions:

  1. Food process or blend the spinach, kale, bananas and pineapple into a puree.

  2. Then add the water.

  3. Process for a few minutes more.

  4. Pour the mix into pop molds or small cups.

  5. Allow the mix to freeze overnight.

  6. Enjoy!


Banana Blueberry Bread

Oh, lord! Don’t get me started on this recipe. I love it far too much and make it very little for that reason. But, when you want to have a nice little dessert or a great accompaniment for your breakfast, this bread is excellent to include. This is one of the few recipes that requires a bit more time, but it’s worth it.


Serves: 10

Prep time: ~45-60 minutes


Ingredients:

1 ripe banana, mash it up

3/4 cup flaxseed meal (or process flaxseed to make the meal)

2 egg whites

1/3 cup sucanat sugar

1 cup buttermilk

1 teaspoon baking soda

1/2 teaspoons sea salt

3/4 cup whole wheat flour

3/4 cup almond flour

1 teaspoon grated orange rind

1 cup blueberries (fresh or frozen)

1/2 cup unsalted walnuts


Instructions:

  1. Preheat oven to 375°F.

  2. Coat a medium non-stick loaf pan with cooking spray.

  3. In a large bowl stir together banana, flaxseed meal, egg whites, sucanat, and buttermilk.

  4. In a separate bowl mix together baking soda, salt, flours and orange rind.

  5. Pour dry ingredients into banana mixture.

  6. Toss in the blueberries and walnuts.

  7. Pour the mixture into the pan and bake for 30-45 minutes.

  8. Toothpick test it to be sure it is thoroughly baked.


Applesauce Oat Muffins

Serves: 12

Prep time: ~35 mins


Ingredients:

1 cup rolled oats

1 cup unsweetened applesauce

1/2 cup skim milk

2 egg whites, beaten

2 tablespoons. ground flaxseed

2 tablespoons coconut oil

1 teaspoon coconut oil

Dry Ingredients:

1 tablespoon baking powder

1/2 teaspoon baking soda

1 teaspoon cinnamon

1/2 teaspoon ground nutmeg

3/4 cup whole wheat flour

1/2 cup dried cranberries

1/4 cup raisins


Instructions:

  1. Preheat oven to 375°F.

  2. Coat a muffin tin with cooking spray (or use liners).

  3. Combine the oats, applesauce, milk, eggs, flaxseed and coconut oil in a medium bowl.

  4. In a different bowl, combine all the dry ingredients and fruit.

  5. Mix the dry ingredients and wet ingredients.

  6. Fill muffin cups only 2/3 full.

  7. Bake for ~15-20 minutes.

  8. Cool on a rack, then carefully remove the muffins to eat and enjoy.


Blackberry Crisp

Another time-consuming recipe, but a tasty treat to enjoy after breakfast or lunch.


Serves: 8

Prep time: ~45-60 minutes


Ingredients:

Cooking spray

5 tablespoons, maple syrup, separated in recipe

1 teaspoon balsamic vinegar

6 cups fresh blackberries

3 tablespoons sucanat sugar

16 tablespoons almond flour, separated in recipe

2/3 cup rolled oats

2/3 cup chopped pecans, toasted

1/3 cup brown sugar

3 tablespoons coconut oil


Instructions:

  1. Preheat the oven to 350°F.

  2. Coat baking dish with cooking spray.

  3. Whip together 2 tablespoons of maple syrup and balsamic vinegar in a small bowl.

  4. Place blackberries in a large bowl and drizzle maple syrup mixture over them.

  5. Add sugar, 3 tablespoons flour to berries and toss to combine.

  6. Pour the mix into the baking dish.

  7. In a separate bowl, combine the remaining almond flour (13 tbsp.), oats, pecans and brown sugar.

  8. Drizzle oil and remaining maple syrup (3 tbsp.) over the dry ingredients.

  9. Use fingers to combine thoroughly until small clumps form.

  10. Arrange topping clumps over berries.

  11. Bake for ~30-45 minutes or until topping is light brown and the berry juices bubble around the edges.


Blueberry Orange Smoothie

Though many people would argue that smoothies are considered as meal replacements, I believe smoothies are merely a dessert. Chock full of sweetness, smoothies are best enjoyed after a workout or on a hot day. Do not overindulge with this dessert, your waistline will regret it. If you would like a lower sugar smoothie, try substituting the orange juice with almond milk. The consistency of the smoothie will become denser, but remain just as tasty.


Serves: 2

Prep time: ~5 minutes


Ingredients:

1 1/2 cups fresh or frozen blueberries

1 cup natural orange juice (concentrate makes this smoothie taste too acidic)

1/2 cup non-fat Greek yogurt

Handful of ice cubes (add more to thicken the smoothie)

1/4 teaspoon grated orange peel


Instructions:

  1. Combine the ingredients in a blender.

  2. Puree until the mixture is thick and smooth.

  3. Pour smoothie into 2 glasses and enjoy.


Blueberry Walnut Smoothie

Here’s a quick and easy smoothie for one person. If you would like a lower sugar smoothie, try substituting the orange juice with almond milk. The consistency of the smoothie will become denser, but remain just as tasty.


Serves: 1

Prep time: ~5 mins


Ingredients:

1/4 cup fresh or frozen blueberries

1/4 cup natural orange juice

1/4 cup sliced banana

1/4 cup non-fat Greek yogurt

1/2 tablespoon chopped walnuts

1/4 teaspoon chopped fresh mint (or 2 drops of mint extract)


Instructions:

  1. Toss all of the ingredients in a blender and puree.

  2. Pour into a tall glass and enjoy.

Pumpkin Bars

I don’t want to call this a protein bar, but seeing as how it has protein powder in it, it may just be considered that. Could you go without the protein? Absolutely, but it will take away some of its flavor. I like this bar too much and don’t make this often because I will eat the whole pan within a day or so. Bake at your own risk.


Serves: 24

Prep time: ~40 minutes


Ingredients:

Non-stick spray

1/2 cup sucanat sugar

1/2 cup unsweetened applesauce

2 teaspoons ground cinnamon

1 1/2 teaspoons ground ginger

1/2 teaspoons ground cloves

1 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon salt

2 teaspoons vanilla extract

4 large egg whites

1 fifteen-ounce can of pumpkin puree

2 cups oat flour (I’ve food processed rolled oats as a substitute)

2 scoops vanilla protein powder (your favorite brand)

1/2 cup almond milk

(Option) 1/2 cup chopped walnuts


Instructions:

  1. Preheat the oven to 350°F.

  2. Coat a 9x13 baking pan with non-stick spray.

  3. Combine all of the ingredients except the oat flour, protein powder, almond milk, and walnuts.

  4. Add in the oat flour, protein powder, almond milk, and walnuts.

  5. Mix thoroughly.

  6. Spread the batter into the pan, then bake for ~30 minutes.

  7. Pull out, cut into bar sizes, then place on a cooling rack.

  8. Enjoy!


Homemade Peppermint Patties

Much like the protein bar, this is a treat that I don’t make too often for fear of overindulging. This recipe is incredibly easy to make. The most difficult part of making this treat is getting the items at the store. After that, it’s smooth sailing.


Serves: 4

Prep time: ~25-30 minutes


Ingredients:

1/2 cup coconut cream concentrate

2 tablespoons honey

1/4 tsp peppermint extract

dash of salt

1/2 cup semisweet chocolate chips, melted

Parchment paper


Instructions:

  1. Mix the coconut cream, honey, peppermint extract and salt.

  2. Shape into discs on parchment paper, then place on a small pan in a freezer for 10 minutes.

  3. Then, bring the pan out of the freezer and coat each disc with chocolate. Freeze the patties for an additional 10 minutes.

  4. Enjoy!


Conclusion

Regardless of the diet you adhere to, whether you are any type of vegetarian or a meat-eater, all of these dishes will stimulate your palate and leave you craving for another taste at your next meal. Have fun with these recipes and be sure to share them with a friend. You’ll be amazed that when you focus on eating clean, you may adhere to this type of diet for the long run. No sense in starving or depriving yourself, when all you really have to do is watch what you eat.

Remember, though, there is such thing as too much of a good thing. So, stick to the serving sizes that I recommend so that your waistline won’t regret it. Just because this is a clean eating cookbook does not mean you cannot overeat the pumpkin bars, drink too many smoothies or binge on frittatas.

Eat responsibly clean and in moderation. If you have any questions relevant to your individual medical conditions, I strongly advise you speak with your family doctor about what is most appropriate for you. Nutrition is not a one-size fits all, so be careful to monitor what you are putting into your body.

After all, Healthy Vegetarian Cooking: Over 30 Simple Clean Eating Recipes is about putting good food into your body to keep you vibrant and full of energy and vitality. This cookbook is a basic guide to help you continue eating healthy or to start you toward a more healthy way of eating. Now get into your kitchen and start creating some tasty dishes!

Clean Eating Recipes

Over 30 Simple Recipes for Healthy Cooking

(Book Two)

By Dale L. Roberts

©2015

Clean Eating Recipes: Over 30 Simple Recipes for Healthy Cooking (Book Two)

All rights reserved

ISBN: 9781310404900

Cover design by Sami Johnston, Cover image by Depositphotos.com

Copyright ©2015 One Jacked Monkey, LLC

onejackedmonkey.com

Original publication

July 19, 2015

ISBN-13: 978-1515152286

ISBN-10: 1515152286

No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.


Disclaimer

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.


This is an informational guide and is not intended as a substitute for medical or professional services. Readers are urged to consult a variety of sources such as their medical doctor, dietitian or nutritionist. The information expressed herein is the opinion of the author and is not intended to reflect upon any particular person or company. The author shall have no responsibility or liability with respect to any loss or damage caused, or alleged, by the information or application contained in this guide. One Jacked Monkey, LLC, and the author are not associated nor represent any product or vendor mentioned in this book.

Table of Contents

Introduction

Breakfast

Breakfast Quinoa

Coconut & Quinoa Breakfast

Fruit & Nut Muesli

Salads

Nectarine Pecan Salad

Peach & Walnut Barley Salad

Saucy Fruit Salad

Summer Salad with Mango, Papaya & Avocado

Sweet & Spicy Walnut/Fruit Salad

Watermelon & Tomato Salad

Side Dish

Bulgar Wheat and Fruit Stuffing

Citrus Couscous with Almonds, Raisins & Mint

Orange Orzo

Red Pepper & Mango Salsa

Spicy Sweet Potatoes & Apples

Main Dishes

Cheesy Pumpkin Casserole

Peanut Butter & Banana Grilled Cheese Sandwich

Drinks

Mango Shake

Peach & Mango Smoothie

Quick Shake

Tropical Smoothie

Desserts & Treats

Avocado & Banana Chocolate Pudding

Easy Banana Pudding

Pumpkin Chia Pudding

Tasty Fruit Pudding with Ice Cream

Frozen Banana Pops

Easy Grapesicles

Peach & Ginger Pops

Fruit-kebobs with Yogurt

Chewy Apple Pie Bars

Hazelnut Raspberry Peach Bars

Peanut Butter Maple Banana Muffins

Pomegranate, Walnut & Apple Muffins

Conclusion

Thank You

About The Author

Special Thanks

My Other Work

BONUS Tomato Recipes

Tomato Soup

Tangy Salsa

Awesome Chunky Tomato Sauce

Fresh Salsa I

Fresh Salsa II


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Introduction

I make it no secret that I love sweets. Ice cream, donuts, chocolate and many other assorted delicacies are too much of a temptation for me. My resolve just isn’t strong enough to use moderation with all of those tasty treats, so I find it best to only fuel my body with nature’s dessert - fruit.

It's tough finding the best food to enjoy that is not only good for the body, but also something that keeps junk food out of the diet. After all, you put out what you put into your body. If you eat bad food, then you get bad results in your health and fitness goals. My form of junk food is fruit, but is it really all that bad for you?


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