Tag Archives: cleaneats

Red Quinoa w/sauteed Mushrooms & Onions in an Acorn Squash Bowl

It’s fall Ya’ll!!! That means its butternut and acorn squash time!!

This recipe is super easy, nutritious, vegetarian, sweet and savory, packed with fiber and protein, and best of all DELICIOUS!!!

This recipe serves two

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Ingredients:

1 Acorn Squash cut in half and seeds removed

1 cup of cooked quinoa

1/2 onion chopped

1 cup sliced mushrooms ( I like baby bellas)

1 drizzle of olive oil

1 teaspoon of “everything but the bagel” seasoning

 

Directions:

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  1. preheat oven to 410 degrees
  2. brush squash with a drizzle of olive oil
  3. place squash cut side down and roast in the oven 30-40mins or until tender (check with fork)
  4. prepare the quinoa (it takes 20-25 mins)
  5. while squash is roasting sautee onions & mushrooms in olive oil or grass-fed butter ( I use Kerrygold butter) add “everything but the bagel” seasonings.
  6. When all is done, combine the quinoa with the mushrooms & onions put into the acorn squash bowl.
  7. salt and pepper to taste

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Red Quinoa Buddha Bowl

Loving this delicious Red Buddha Bowl that I just through together with the ingredients I had in my garden and fridge. I had made 4 cups of red quinoa ( which if you have ever made quinoa you know that makes A LOT of quinoa!!) so that I can have it throughout the week. I grabbed some ripe tomatoes, basil from the garden, and beets I had roasted for when my daughter comes to visit. She recently just discovered them and loves them and I love them too so wahlah!! roasted a quick batch real quick. I found the easiest  Roasted Beets recipe on Pinterest.  Try this healthy and delicious vegetarian recipe.

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Ingredients:

1/4 cup cooked red quinoa or regular quinoa( directions in link above)

4 cherry tomatoes

1/3 avocado

2 roasted beets (follow the how to link above)

3-4 basil leaves

broccoli sprouts

crumbled feta cheese

1/4 tsp of “everything but the bagel”

1 tablespoon olive oil

salt and pepper to taste

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Directions:

  1. add all ingredients into your favorite bowl ( arrange however you please)
  2. sprinkle with everything but the bagel seasoning, olive oil, salt, and pepper.
  3. enjoy!!

Spinach Mushroom Avocado Salad

This detox salad has it all!!! Here are some interesting facts about a few of the ingredients in this delicious salad.

Popeye definitely knew what he was talking about when it came to spinach. Spinach is a super food loaded with tons of nutrients. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Avocados,  also known as an alligator pear or butter fruit, is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
Goji berry benefits include the ability to help treat diabetes, hypertension, infectious diseases, and common illnesses like the cold or a fever. They’ve also been used to help fight depression and anxiety or other mood disorders. They’re a great source of antioxidants known as beta-carotene, plus other phytonutrients that help protect skin and eye health. Thanks to their ability to reduce blood glucose, regulate cholesterol levels and keep triglycerides at an ideal balance, they’re also shown to prevent heart disease.
Baby Bellas are low-fat, cholesterol-free and a rich source of essential vitamins and minerals that can enhance your health and help prevent disease. These nutrients include selenium, niacin, copper and pantothenic acid. Baby Bellas have an intense, meat-like flavor when cooked and are what I use in place of meat a lot of the time.
In just one cup of cauliflower, you get a ton of nutrition. It is an excellent source of vitamin C. It also has other essential vitamins, like A, B6, E, K, folate, riboflavin, pantothenic acid, choline, thiamin, and niacin. In addition, it has minerals like potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium. And finally, it also has dietary fiber, but almost zero grams of fat, sodium, and sugar. I am going to write more about this awesome vegetable that I eat almost every day when I get a chance. OH! and my dog loves it too!!

Ingredients:

1-2 handfuls of baby spinach (you can never eat too much spinach)

4-5 cherry tomatoes ( yellow or red)

1 cauliflower stem cut up

11/2 tsp goji berries

2 baby bellas sliced ( I like to sautee mine in grass fed butter before)

1/3 avocado sliced

for the dressing:

1/2 lemon squeezed

2 tablespoons extra virgin olive oil

Himalayan salt and pepper to taste

broccoli sprouts and chia seeds to garnish

Directions:

1. in a small mixing bowl add ingredients for dressing, whisk, and set aside.

2. sautee your mushrooms until golden brown ( about a minute 1/2 each side)

3. Add all ingredients to your favorite bowl and arrange any way that pleases you.

4. drizzle dressing on top, add garnish. ENJOY!!

Romaine Cucumber Ginger Juice

There are many health benefits of drinking freshly juiced fruits and vegetables, and it’s a great way to add nutrients from the fruits or vegetables that you normally wouldn’t eat. Fruit and vegetable juices retain most of the vitamins, minerals and plant chemicals (phytonutrients) that would be found in the whole versions of those foods. These nutrients can help protect against cardiovascular disease, cancer, and various inflammatory diseases, like rheumatoid arthritis. Valuable compounds called flavonoids and anthocyanins are abundant in a variety of fruits and vegetables and guard against oxidative cellular damage, which comes from everyday cellular maintenance and is exacerbated by exposure to chemicals and pollution.

Ingredients:

5 large romaine leaves

2-3 handfuls of baby spinach

2 cucumbers, skin peeled off

1 inch fresh Ginger, peeled

1 lime slice

Appliance: 

Juicer, Blender, or Nutri- Bullet

 

Directions:

  1. clean all veggies before running through the juicer.
  2. cut veggies into smaller pieces to fit machine (size depends on the appliance)
  3. run all veggies through the juicer, pour into your favorite glass and add a lime for garnish. PRETTY!

DRINK UP! Feel your body soak up all the nutrients! You will notice your body thanking you throughout the day.

Hawaiian Tuna Poke Bowl

This is an easy and great way to have Asian at home. This is so delicious that you are going to want to make it OFTEN!!! YUM!

Ingredients:

4 tbsp coconut aminos

1 tbsp sesame oil

½ tbsp sriracha(optional; oruse a chili sauce of your choice)

¾ tsp sea salt

1.75 – 2 lbs raw fish (recommended: salmon and/or tuna), cut into medium-size cubed

1 large cucumber, sliced

Toppings:

1 mango, peeled & diced
2 avocados, peeled/pitted/diced
1 red pepper diced
Sesame seeds and broccoli sprouts for garnish

  1. To make the marinade, combine the coconut aminos, sesame oil, sriracha, and sea salt in a small bowl or jar. Whisk together.
  2. Place the fish into a bowl, then pour marinade over the fish. Stir to evenly coat the fish, then set aside to marinate for at least 30 minutes.
  3. To build poke bowls, lay cucumber slices on the bottom of individual bowls. Add a layer of the marinated fish. Top with diced mango, diced avocado, seaweed salad, and sesame seeds!

Avocado Broccoli Sprout Toast

Who can resist this super easy and delicious breakfast?!

Broccoli Sprouts harvested at just four to five days old, broccoli sprouts are the baby versions of adult vegetables. A 3-ounce serving of broccoli sprouts provides 35 calories, 5 grams of carbohydrate, 2 grams of protein and 4 grams of fiber. The sprouts also pack sulforaphane, a powerful plant chemical with health benefits.

Avocado ~ One-third of a medium avocado has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient dense food choice. The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat! Avocados are naturally sodium, sugar, and cholesterol free.

Food for Life, Ezekiel 4:9 Bread, Original Sprouted, Organic, 24oz (1 Loaf)

Ezekiel Bread~

Ezekiel bread is different for several reasons. Almost all breads contain added sugar, Ezekiel bread doesn’t have ANY! It is also made from organic, sprouted whole grains. The sprouting process changes the nutrient composition of the grains significantly.

In contrast to most commercial breads, which consist primarily of refined wheat or pulverized whole wheat, Ezekiel bread contains several different types of grains and legumes:

  • 4 types of cereal grains: Wheat, Millet, Barley and Spelt.
  • 2 types of legumes: Soybeans and Lentils.

All the grains and all the legumes are organically grown and allowed to sprout before they are processed, mixed together and baked to produce the final product.

*I’d like to point out that wheat, barley and spelt all contain gluten, so Ezekiel bread is out of the question for people with celiac disease or gluten sensitivity.

Ingredients:

1 slice of Ezekiel Bread

4 cherry tomatoes

1/3 avocado

1 tsp broccoli sprouts

a drizzle of extra virgin olive oil

salt and pepper to taste

Chia seeds (optional)

Directions:

  1. Toast bread in toaster oven or regular toaster
  2. Mash 1/3 avocado on warm bread, drizzle olive oil on top. salt and pepper.
  3. cut cherry tomatoes in half and put on one side of the bread. Add broccoli sprouts to the other side.
  4. I like to sprinkle chia seeds on top of mine for extra fiber and protein. Enjoy!!

 

 

Sweet Potato Chicken Nachos

This recipe has all the nutrition and all the FLAVOR! It’s one of my favorites to make and is so delicious with the sweet, salty and spicy elements.
Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids, Plus, they’re fat-free, and relatively low in sodium.
The black bean’s fiber, potassium, folate, vitamin B6, and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene and  Omega 3 fatty acids.
Cilantro is very low in saturated fat and cholesterol, and the caloric value is nearly nonexistent. It is a good source of dietary fiber, vitamins A, C, E, K, calcium, iron, potassium, and magnesium. Just a ¼ cup of fresh cilantro provides 270 IU of Vitamin A, and 16% of the daily value recommended of Vitamin k.

Ingredients:

  1. 2 medium tomatoes, diced and seeded
  2. 2 tbsp fresh cilantro, chopped
  3. 1-2 tbsp lime juice
  4. 2 avocados
  5. 1 tsp cumin powder
  6. 2 tbsp green onions, chopped
  7. 1 can organic spicy black beans
  8. 1 whole organic rotisserie chicken ( or cook your own)
  9. 1-2 jalapenos sliced (optional)
For the sweet potato chips
  1. 3 large sweet potatoes
  2. 3 tbsp melted coconut oil
  3. 1 tsp Himalayan salt

Directions:

  1. To make the sweet potato chips, preheat the oven to 375 degrees F. Peel the sweet potatoes and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a rimmed baking sheet covered with parchment paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all of the chips are cooked.
  2. While the potato chips are baking, start taking the chicken off the bone and shred it.
  3. warm beans in a saucepan. I like to put my beans in a food processor and then into a saucepan with Cumin to make refried beans. but you can also just as easily warm up the beans and serve them whole.
  4. Add tomato, cilantro, lime juice and green onion (Jalapenos if desired) into a small bowl and mix together.
  5. To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the shredded chicken into the middle of the circle, and then top with Black beans, avocado, pico and cheese if desired.
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