Clean Eating Avocado Cashew Salad

(Makes 28 servings)
Ingredients:
8 small avocados, peeled and pitted
2 cups cashews
2 cups tomatoes chopped or halved cherry tomatoes
Juice of 3 limes
Salt and Pepper to taste
Directions:
1. Combine all ingredients in a mixing bowl and stir to combine. Serve as a side dish.
Nutritional Content:
(Data is for 1/4 cup)
Note: Keep in mind, this is a side dish. Its not meant to be a main meal (even though its good enough to be!) The serving size is
kept small for obvious reasons. You can easily cut the recipe in half if you need to. I made this to feed 8 people. And yes, I ate more
than 1/4 cup. And no, I didnt gain any weight from it. These are healthy fats and totally allowable in moderation.
Calories: 189
Total Fat: 16 gm
Saturated Fats: 3 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 7 mg
Carbohydrates: 10 gm
Dietary fiber: 4 gm
Sugars: 1 gm
Protein: 4 gm
Estimated Glycemic Load: 2

Clean Eating Vegetarian Quinoa and Avocado Salad with Carnivorous Possibilities
(Makes 6 servings)
Ingredients:
3 cups cooked and cooled quinoa
1 (10 ounce) package cherry tomatoes, halved
1 cup fresh, chopped cilantro
2 medium avocados, cut into chunks
2 teaspoons onion powder
1 tablespoon garlic powder
Juice of 2 limes
Salt to taste
Directions:
1. Mix everything together in a large mixing bowl and serve.
Note: This will definitely need some salt. But I leave it up to you to decide how much.
Nutritional Content:
(Data is for 1 cup)
Calories: 232
Total Fat: 12 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 14 mg
Carbohydrates: 29 gm
Dietary fiber: 8 gm
Sugars: 2 gm
Protein: 6 gm
Estimated Glycemic Load: 11

Clean Eating Coconut Blueberry Quinoa With Lime
(Makes 4 servings)
Ingredients:
2 cups cooked quinoa
1/2 cup light coconut milk
Juice of 2 limes
1 cup fresh blueberries
Honey to taste
Directions:
1. Rinse the quinoa before cooking it, even if the box says its already rinsed. It tones down the earthy flavor considerably and
allows the other flavors to come singing through.
2. Cook the quinoa to package directions and measure out 2 cups into a medium mixing bowl. Allow to cool.
3. Mix in the rest of the ingredients and enjoy.
Note: If you double the recipe, only use 3/4 cup coconut milk. 1 cup is too much.
Nutritional Content:
(Data is for 1/4 of the recipe)
Note: This does not include the honey or agave.
Calories: 148
Total Fat: 3 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 14 mg
Carbohydrates: 27 gm
Dietary fiber: 4 gm
Sugars: 4 gm
Protein: 5 gm
Estimated Glycemic Load: 11


Clean Eating Banana Almond Quinoa
(Makes 4 servings)
Ingredients:
1 cup dry quinoa
1 cup non-fat milk
1 cup distilled water
1 medium banana the more ripe, the better
1 teaspoon cinnamon
1 teaspoon vanilla extract
1/4 cup almonds (I used raw almonds)
Honey to taste
Directions:
1. Mash a ripe banana in the bottom of your pot.
2. Measure out your milk and water, and add to the pot. At this point, you can also add your vanilla and cinnamon.
3. Bring to a soft boil and add your Quinoa.
4. Cook, uncovered, until the water cooks out and you see translucent edges on the individual grains.
5. Serve and top with agave and almonds.
Nutritional Content:
(Data is for 1/4 of the entire recipe)
Note: Data does not include honey.
Calories: 259
Total Fat: 6 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 1 gm
Sodium: 31 mg
Carbohydrates: 41 gm
Dietary fiber: 5 gm
Sugars: 8 gm
Protein: 9 gm
Estimated Glycemic Load: 22



Clean Eating Sweet Potato Waffles
(Makes approximately 5 waffles on a belgian waffle maker)
Ingredients:
1 1/2 lbs peeled sweet potatoes, grated (about 2 large sweet potatoes)
3 whole, large eggs
2 tablespoons coconut oil, melted or in liquid state (melted, organic butter or ghee will work too)
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Unsweetened apple sauce for topping
Directions:
1. Mix all ingredients together in a mixing bowl. Be sure to mix well so everything is well combined or it wont cook properly on the
waffle maker.
2. Cook in batches on your waffle maker the same as you would with regular waffle. But keep the waffles on the thinner side or
they dont cook well.
3. Remove from waffle maker, top with unsweetened apple sauce and serve.
Nutritional Content:
(Data is for 1 belgian-sized waffle)
Note: Data does not include apple sauce.
Calories: 207
Total Fat: 8 gm
Saturated Fats: 6 gm
Trans Fats: 0 gm
Cholesterol: 127 mg
Sodium: 116 mg
Carbohydrates: 28 gm
Dietary fiber: 4 gm
Sugars: 6 gm
Protein: 6 gm
Estimated Glycemic Load: 11


Clean Eating Cauliflower Fritters
(makes approximately 8, three inch fritters)
Ingredients:
2 cups cooked cauliflower
3 whole eggs OR 6 egg whites (your preference)
1 teaspoon dried tarragon
1/2 teaspoon garlic powder
Olive oil for cooking (unless youre using a non-stick pan)
Directions:
1. In a large mixing bowl, mash all ingredients together with a potato masher. It can be lumpy, but the lumps should be fairly even
throughout.
2. Put a small amount of oil in a skillet (unless you are using non-stick) and cook like you would a pancake.
Note: If they start to break apart when you slide the spatula under them, they havent cooked long enough. Let them cook a bit
longer and then try flipping them again.
Nutritional Content:
(Data is for 1 fritter)
Calories: 35
Total Fat: 2 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 79 mg
Sodium: 31 mg
Carbohydrates: 2 gm
Dietary fiber: 1 gm
Sugars: 1 gm
Protein: 3 gm
Estimated Glycemic Load: 1


Clean Eating Quinoa Pancakes
(Makes 4 pancakes)
Ingredients:
1-1/2 cup cooked quinoa
2 whole eggs
2 egg whites
Topping Suggestions:
Fruit
Honey
Maple syrup
Parmesan cheese
Avocados (thats how I ate them! Mini Chef at them with strawberries and honey)
Directions:
1. In a large mixing bowl, combine the cooked quinoa, eggs and egg whites. Whisk until smooth and creamy.
2. Mist a non-stick pan with oil and cook as you would any pancake. Do NOT cook these on high heat. The outsides will burn and
the insides will still be raw. Use medium heat and cook for a little longer until golden brown.
3. Top with any clean topping such as fruit, honey or maple syrup.
NOTE: Do not cook these on high heat. Lower the heat and cook them for longer otherwise youll end up with a pancake that is
burnt on the outside and raw on the inside.
Nutritional Content:
(Data is for 1/4 of batter, cooked.)
Calories: 113
Total Fat: 3 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 53 mg
Sodium: 63 mg
Carbohydrates: 15 gm
Dietary fiber: 2 gm
Sugars: 0 gm
Protein: 7 gm
Estimated Glycemic Load: 7

Clean Eating Breakfast Zucchini Fritters
(Makes about 4 fritters)
Ingredients:
6 egg whites
1/2 cup raw quick oats
1 small zucchini, grated
Hummus
Oil of choice
Directions:
1. Combine the egg whites, oats and zucchini in a mixing bowl and mix until well combines.
2. Spray or coat a non-stick pan with a light layer of oil and ladle the pancake mix onto the pan as you would a regular pancake.
3. Note: Watch the heat on these. You may need to keep it closer to medium and allow these to cook longer. You want the eggs to
cook completely without letting the pancake burn. Adjust accordingly.
4. Remove pancakes from the pan when cooked through and top with a bit of hummus (guacamole is a nice topping as well!).
Nutritional Content:
(Data is for 1 fritter)
NOTE: This data does not include the hummus. This is only for the fritter.
Calories: 71
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 85 mg
Carbohydrates: 8 gm
Dietary fiber: 1 gm
Sugars: 1 gm
Protein: 7 gm
Estimated Glycemic Load: 5

Clean Eating Pesto Cauli-CousCous
(Makes approximately 6 servings)
Ingredients:
1 medium head cauliflower, washed, dried and chopped
6 oz. frozen asparagus, cut into 1/2 inch pieces
1/2 large red onion, coarsely chopped
1 tbsp. coconut oil (olive oil will also work)
8 cloves garlic, chopped OR 1 tbsp. garlic powder
10 oz. cherry tomatoes, halved
SAUCE
1/4 cup unrefined olive oil
1 cup packed fresh basil leaves
Directions:
1. Chop your cauliflower into pieces small enough to fit in your food processor. You may want to process
half of the cauliflower at a time. Once processed to couscous consistency, transfer to a medium bowl.
2. Add the chopped asparagus and garlic powder (if using) to the cauliflower and set aside. No mixing
necessary.
3. In a small blender, blend together the basil and olive oil until you have a smooth, liquified sauce. Set
aside.
4. Saute the chopped onions (and fresh, chopped garlic if using) in the coconut oil until translucent.
Slight caramelization is a bonus, but not necessary.
5. To the onions, add the bowl of cauliflower and asparagus.
6. Cook, stirring constantly, for approximately 5 minutes, or until the cauliflower is warmed through.
7. Transfer the cauliflower back to the mixing bowl and allow to cool.
8. Once cooled, stir in the sauce and the cherry tomatoes.
9. Mix well.
10. Serve slightly warmed or cold from the fridge.
11. Add salt and pepper to taste.
Preparation time: 15 minute(s)
Cooking time: 10 minute(s)
Nutritional Content:
(Data is for about 1 cup)
Calories: 152
Total Fat: 12 gm
Saturated Fats: 3 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 32 mg
Carbohydrates: 11 gm
Dietary fiber: 4 gm
Sugars: 5 gm
Protein: 4 gm


Clean Eating Vegetable Chowder
(Makes approximately 7 cups)
Ingredients:
5 cups vegetable stock + extra for desired consistency (extra is optional)
1 small head cauliflower, cleaned and broken into small florets
1 lb. organic baby carrots
2 1/2 cups sliced celery (1 small head)
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. dried thyme
1 tsp. dried rosemary
Directions:
1. Combine all ingredients in a pot and cook at a low to medium boil until the vegetables are all soft.
2. Blend slightly to get a chunkier consistency as shown above. Blend a lot to get more of a soup.
3. Serve with clean, toasty bread or clean garlic bread.
Preparation time: 10 minute(s)
Cooking time: 20 minute(s)
Nutritional Content:
(Data is for 1 cup)
Calories: 73
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 249 mg (will be lower with homemade broth)
Carbohydrates: 14 gm
Dietary fiber: 5 gm
Sugars: 8 gm
Protein: 3 gm

Mini Chefs Clean Eating Cherry Tomato Soup
Yield: 5 1/2 cups
Ingredients:
1 cup chopped, red onions
3 large cloves garlic, chopped
1 tbsp. oil (I used coconut, but any oil you have will do.)
4 cups chicken broth, low sodium
1 lb. cherry tomatoes (I used red and yellow)
2 cups chopped broccoli
2 cups sliced baby carrots
1 tsp. dried parsley (or 1 tbsp. fresh)
1 tsp. dried basil (or 1 tbsp. fresh)
1 bay leaf
1/2 tsp. dried rosemary (or 1/2 tbsp. fresh, chopped fine)
Salt and pepper to taste
Directions:
1. In a medium soup pot over medium heat, saute the onions and garlic in oil until the onions become
translucent. Stir regularly.
2. Pour in the chicken broth and add the tomatoes. Bring to a boil and cook for approximately 5-10
minutes, or until the tomatoes look cooked.
3. Now you want to blend this. You can either use an immersion blender (metal, not plastic), or you can
wait for this to cool down a bit and use a blender. I used my Vitamix to get a very smooth blend.
Return the soup to the pot if using a blender.
4. Bring the soup to a boil and add all other remaining ingredients except the salt and pepper. Add this
after cooking to taste.
5. Remember to remove the bay leaf before eating.
Nutritional Content:
(Data is for 1/2 cup)
Calories: 95
Total Fat: 3 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 3 mg
Sodium: 131 mg
Carbohydrates: 14 gm
Dietary fiber: 3 gm
Sugars: 5 gm
Protein: 3 gm


Clean Eating Slow Cooker Lentil Soup
(Makes approximately 9 cups)
Ingredients:
2 cups dry lentils
8 cups vegetable stock, no sugar added, low sodium is best
1 lb. bag baby carrots
1 1/2 cups sliced celery
1 tbsp. onion powder
1/4 cup balsamic vinegar
Salt to taste after cooking
Directions:
1. Combine all ingredients in your slow cooker and cook for 8-10 hours on low.
Nutritional Content:
(Data is for 1 cup)
Calories: 185
Total Fat: 0 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 182 mg
Carbohydrates: 34 gm
Dietary fiber: 15 gm
Sugars: 7 gm
Protein: 13 gm

Clean Eating Curried Lentils
(Makes 8 servings)
Ingredients:
2 cups dry lentils
7 cups low sodium vegetable stock, no sugar added
2 cups sliced carrots
2 cups chopped celery
1 tablespoon curry powder, or to taste
2 teaspoon ground cinnamon
1 teaspoon ground cumin
2 teaspoons garlic powder
2 teaspoons onion powder
1/2 teaspoon ground ginger
3 cups fresh spinach, packed tight when measuring
1 tablespoon balsamic vinegar
1 1/2 cups light coconut milk
6 cloves garlic, chopped
2 cups grated zucchini
Directions:
1. Combine all ingredients in a large soup pot and bring to a boil.
2. Reduce to a gentle boil and cook until all the liquid has been absorbed and the lentils are soft.
Nutritional Content:
(Data is for 1 cup)
Calories: 241
Total Fat: 4 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 367 mg (Sodium content will vary greatly depending on broth used.)
Carbohydrates: 38 gm
Dietary fiber: 17 gm
Sugars: 5 gm
Protein: 15 gm

Clean Eating Vegan Fiesta Lime Lentil Veggie Saute
(Makes 8 servings)
Ingredients:
1 (16 ounce) bag of dried lentils (I used brown)
4 cups water
1 cup chopped broccoli
2 large carrots, sliced
1/2 cup mixed red and green cabbage, chopped
1/2 cup jicama, chopped
1/2 cup radishes, chopped
1/2 cup green pepper
1/4 cup celery, chopped
1 tablespoon ground cumin
1/2 teaspoon cayenne pepper
1/2 teaspoon onion powder
1/2 teaspoon chili powder
2-3 cloves garlic, chopped
1/2 teaspoon sea salt
2 tablespoons fresh chopped cilantro
1 tablespoon grapeseed oil
Juice of one lime
Directions:
1. Rinse the lentils under running water and pick through them to remove any bits of soil or rocks.
2. Add lentils and water to a saucepan (with a lid) and bring to a boil. Turn heat down to low and cover to
let the lentils simmer, but leave the lid ajar a bit so that they dont boil over. Check on them
occasionally to make sure the water has not boiled down below the level of the lentils and add more
as needed. When the lentils are tender and can easily be mashed with a fork, they are done. It usually
takes about 30-45 minutes for them to cook.
3. Add cilantro in about the last 15 minutes of cooking time, so when you think the lentils are starting to
get soft. Cooking often neutralizes the taste of the salt, so if you add it at the start you end up having
to add more salt to get the same flavor.
4. When they are finished cooking, take the saucepan off the heat and cover tightly with the lid. Leave to
sit for 5-10 minutes. The lentils will absorb more of the water making them juicier and more tender.
5. Place oil and chopped veggies in pan and sautee for 5 minutes.
6. Add lentils and cumin, cayenne pepper, chili powder, onion powder and garlic and and stir. Let sit on
medium-low heat for 5-8 minutes until veggies soften.
7. Remove from heat, add fresh lime juice and stir until well blended.
Nutritional Content:
(Data is for 3/4 cup)
Calories 216
Calories from Fat 21 g
Total Fat 2.3 g
Cholesterol 0 mg
Sodium 124 mg
Total Carbohydrates 34.2 g
Dietary Fiber 17.3 g
Sugars 1.2 g
Protein 14.7 g


Clean Eating Red Lentil Stew
(Makes 6 servings)
Ingredients:
1 large yellow onion
1 tablespoon olive oil
3 cups red lentils
1 (14 ounce) can light coconut milk
1 teaspoon curry powder (or to taste)
3 teaspoons. garam masala (or to taste)
1 (15 ounce) can garbanzo beans, rinsed and drained
4 cups chicken broth (6 cups if you prefer soup)
4 large carrots, peeled and chopped
2 cups distilled water
1 tablespoon garlic powder
1 (15 ounce) can tomato sauce, no sugar added
Directions:
1. Roughly chop your onion and place into a large pot with the olive oil. Cook the onions until they are
translucent. In fact, if you know how to caramelize onions, go for it.
2. Add your red lentils to the pot and stir.
3. Add the coconut milk to the pot and bring to a low boil.
4. Add all other ingredients. Cook on medium heat, stirring frequently to keep the beans from burning on
the bottom of the pot.
5. Stew is finished when the lentils are soft and fully cooked.
6. Add salt and pepper to taste.
Nutritional Content:
(Data is for 1 cup)
Calories: 386
Total Fat: 6 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 597 mg This will change based on the chicken broth used.
Carbohydrates: 62 gm
Dietary fiber: 26 gm
Sugars: 4 gm
Protein: 23 gm
Estimated Glycemic Load: 19


Clean Eating Curry Tofu Pasta
(Makes approximately 7 servings)
Ingredients:
1 (10 ounce) package tofu
1/2 pound frozen spinach
1/2 pound frozen peas
1 ( 8 ounce) package fresh edamame beans
2 (14 ounce) cans light coconut milk
3 teaspoons curry
3 teaspoons garam masala
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon cumin
1 package pasta (I used organic brown rice pasta)
Directions:
1. Cook your pasta according to package directions.
2. Place all other ingredients in a big pot, stir and heat thoroughly.
3. Pour your curry sauce over your pasta and add salt and pepper to taste.
Nutritional Content:
1 serving = 1 cup
Calories: 245
Total Fat: 9 gm
Saturated Fats: 3 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 69 mg
Carbohydrates: 31 gm
Dietary fiber: 7 gm
Sugars: 2 gm
Protein: 14 gm
Estimated Glycemic Load: 13

Clean Eating German Lentil Soup
(Makes 10 servings)
Ingredients:
10 cups water
2 cups green lentils
1 tablespoon onion powder
2 teaspoons paprika
1/4 cup balsamic vinegar
Salt to taste
Directions:
1. Place all ingredients in a large pot, and bring to a boil.
2. Reduce heat slightly to keep a nice soft rolling boil without having it cook over.
3. Cook until the lentils are completely soft.
Nutritional Content:
(Data is for 1 cup)
Calories: 239
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 6 mg
Carbohydrates: 42 gm
Dietary fiber: 16 gm
Sugars: 5 gm
Protein: 18 gm
Estimated Glycemic Load: 14


Clean Eating Three Bean Soup
Ingredients:
1/2 large red onion, chopped
2 teaspoons olive oil
2 pounds organic sweet corn
1 medium red bell pepper, chopped
1 (10 ounce) package cherry tomatoes
1 (15 ounce) can pinto beans
1 (15 ounce) can black beans
1 (15 ounce) can garbanzo beans
1 (32 ounce) can stewed tomatoes
1 tablespoon celery seed
1 tablespoon garlic powder
1 tablespoon onion powder
2 vegetable bouillon cubes
8 cups vegetable broth
2 cups cooked brown rice
Celery salt and pepper to taste
Directions:
1. In a large soup pot, saut the onion in the olive oil over low heat until the onion is wilted and
translucent.
2. Add in all other ingredients and bring to a gentle boil.
3. The soup is done cooking when the vegetables are properly cooked to your liking.
4. Cool slightly and serve.


Clean Eating Butternut Squash Soup With Coconut Milk
And Cilantro
(Makes approximately 8 cups)
Ingredients:
2 regular sized butternut squashes baked and removed from skin
2 cups chicken broth (gluten free if needed, no sugar added)
1 (14 ounce) can light coconut milk
2 teaspoon dried cilantro
1 teaspoon dried, ground ginger
Salt to taste
Fresh cilantro for garnish
Directions:
1. Place your pre-cooked squash, chicken broth, coconut milk, dried cilantro, and ginger in a large soup
pot and blend with a hand blender.
2. Turn on your stove and warm the ingredients in the pot.
3. Serve and garnish with fresh, chopped cilantro.
Nutritional Content
(Data is for 1 cup)
Calories: 99
Total Fat: 4 gm
Saturated Fats: 3 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 171 mg
Carbohydrates: 17 gm
Dietary fiber: 0 gm
Sugars: 3 gm
Protein: 2 g
Estimated Glycemic Load: 6 (Daily target is 100 or less)

Clean Eating Quinoa Vegetable Soup
(Better known as, Skinny Soup)
(Makes approximately 4 quarts)
Ingredients:
8 cups vegetable broth + 8 cups vegetable broth on reserve
2 cups uncooked quinoa
4 large carrots, peeled and sliced
1 small bunch celery, cleaned and sliced
1 small head broccoli, washed and chopped
2 pounds mushrooms, washed and sliced
1 red onion, peeled and diced
2 tablespoons. garlic powder
2 tablespoons onion powder
1 teaspoon thyme
2 teaspoons celery seed
1 tablespoon marjoram
2 tablespoons olive oil
1 vegetable bouillon cube
Directions:
1. Saute the onions and mushrooms over low-medium heat in the olive oil until the onions are
translucent and the mushrooms have completely wilted.
2. In a large soup pot (a 4 quart pot), combine 8 cups of broth, carrots, celery, broccoli, onion/mushroom
mixture, bouillon cube and spices. Bring to a boil.
3. When the soup is at a full, rolling boil, add the quinoa.
4. Reduce heat to a simmer. Cook until the vegetables are soft and the quinoa is transparent.
5. Add extra vegetable broth as needed to maintain a soupy consistency. (I nearly burned mine because
I wasnt watching it towards the end. So I added my extra broth at the end, and it was perfect)
Nutritional Content:
(Data is for 1 cup)
Calories: 122
Total Fat: 2 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 87 mg
Carbohydrates: 22 gm
Dietary fiber: 3 gm
Sugars: 3 gm
Protein: 5 gm
Estimated Glycemic Load: 12


Clean Eating Chickpea, Sweet Potato and Spinach Stew
Prep: 10 minutes Cooking Time: 25 minutes. Serves: 6 to 8
Ingredients:
2 (19 ounce) cans chickpeas, rinsed and drained
2 (28 ounce) cans whole tomatoes, including juice
2 onions, chopped
1 sweet potato, peeled and cubed into 1 inch pieces
6 cloves of garlic, crushed and minced fine
2 cups packed baby spinach
1 teaspoon fresh grated ginger
1/2 teaspoon turmeric
1/2 teaspoon cumin
1 tablespoon curry
Salt and pepper, to taste
Pinch red pepper flakes, optional
Cilantro, to taste and for garnish
Directions:
1. Over medium heat in a large skillet, saut onions in olive oil until soft, about 5 minutes. Add the curry,
turmeric, cumin, garlic, ginger, salt, and pepper; stir and saut 1 to 2 minutes more.
2. Meanwhile, microwave the cubed sweet potato, uncovered, about 4 to 5 minutes depending on size of
cubes. Stir several times to ensure even cooking.
3. Add the chickpeas and tomatoes and stir. Bring to a low simmer and cover for 10 minutes. (Add the
sweet potatoes once they are fork tender).
4. Remove the lid and add up to 1/4 cup of water (to your desired consistency). Simmer 5 minutes more.
5. Off heat, add spinach until wilted. Garnish with cilantro.
Notes:
1. You can substitute frozen spinach, but be sure to squeeze out all water.
2. This dish is complimented by fresh coriander. Add up to several tablespoons in the last few minutes of
cooking.
3. This recipe can easily be halved and still feed a family.
4. This recipe can be frozen once cooled completely. For best results, defrost in the refrigerator and
warm over medium heat.

Clean Eating Cilantro Pesto
(Makes 1 1/2 cups)
Ingredients:
1/2 cup extra virgin olive oil
1 cup raw walnut pieces
2 cups fresh cilantro
1/2 cup grated real parmesan cheese
Salt to taste
Directions:
1. Place all ingredients in a blender and blend until smooth. (Depending on your blender, this could take
as much as 5 minutes. But its worth the not-so-long wait!)
Nutritional Content:
(Data is for 1 tablespoon)
Calories: 81
Total Fat: 8 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 2 mg
Sodium: 33 mg
Carbohydrates: 1 gm
Dietary fiber: 0 gm
Sugars: 0 gm
Protein: 2 gm
Estimated Glycemic Load: 0


Clean Eating Avocado Pesto Alfredo
(Makes about 2 cups)
Ingredients:
2 avocados
1/2 cup packed, fresh basil
4 tablespoons lemon juice
2 teaspoons garlic powder
Salt to taste
Water as needed
Directions:
1. Place all ingredients in a medium mixing bowl and blend with an immersion blender (or, blend in a
regular blender) until smooth. Add water to reach your desired consistency.
Nutritional Content:
(Data is for 1/4 cup)
Note: This data will vary depending on the size of avocados used and the final yield you end up with.
Data does not include added salt.
Calories: 61
Total Fat: 5 gm
Saturated Fats:1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 3 mg
Carbohydrates: 4 gm
Dietary fiber: 2 gm
Sugars: 0 gm
Protein: 1 gm
Estimated Glycemic Load: 1


Clean Eating Chicken Tex Mex Alfredo Pasta
(Makes 8 servings)
Ingredients:
1/2 pound cooked whole wheat pasta
3 cooked, large, boneless, skinless chicken breasts, shredded or cubed
Sauce Ingredients:
1 (16 ounce) container plain, low-fat cottage cheese
1/2 cup salsa, no sugar added
1 dash cumin (optional)
1 dash chili powder (optional)
Topping Suggestions:
Chopped, fresh tomatoes
Chunks of avocado
Fresh cilantro
Olives
Shredded cheddar cheese
Directions:
1. In a double boiler, liquify the cottage cheese. With some brand, this may not happen completely. Youll
still have chunks of cottage cheese left. But thats okay. Youll be blending it anyway.
2. Put the warm cottage cheese and the rest of the sauce ingredients in a blender and blend until
smooth. If you feel the sauce is too thick, feel free to add a splash or two of milk until you reach your
desired constancy.
3. In a large mixing bowl, combine your pasta, chicken and any toppings youd like to add. Mix well.
4. Put your pasta mix on a plate and pour some sauce over the top to serve. Serve quickly as the sauce
cools off fast.
NOTE: If using avocados, you may want to top the sauce with the avocado as mixing it in can make
it rather mushy.
Nutritional Content:
(Data is for 1/8 the recipe)
NOTE: Data does not include toppings.
Calories: 260
Total Fat: 5 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 39 mg
Sodium: 291 mg (This can be lowered with low or no-sodium salsa)
Carbohydrates: 23 gm
Dietary fiber: 3 gm
Sugars: 3 gm
Protein: 28 gm
Estimated Glycemic Load: 14


Clean Eating Alfredo Sauce
(Makes approximately 4 cups)
Ingredients:
4 cups cottage cheese
1/2 cup grated parmesan cheese (The powdery kind, but fresh. The Kraft version is not clean.)
1 tablespoon garlic powder (1-2 tsp. if you have to talk to people the next day)
1/4 cup milk + some reserve (or any milk youd like to use)
Directions:
1. Add all ingredients to a pot and turn on the heat. As the mixture begins to warm, blend in the pot with
a hand blender. If you dont have one, warm the ingredients and transfer to a blender.
2. Blend till smooth, and the continue to warm until its nice and hot.
3. Pour about a half a cup over your pasta and serve.
UPDATE: Up to now, this recipe has been my problem child. It works for some people,
while others end up with an ugly mess. If you read the comments below, you will see that one
of my readers, Jodi, found the solution (thanks Jodi!). This recipe works far better if you use
a double boiler. Cottage cheese is VERY sensitive to heat and will separate quickly and
easily. A double boiler does the trick! And if you still have any trouble, try changing the brand
of cottage cheese you use. I use the organic variety from Trader Joes.
Nutritional Content
(Data is for 1/2 cup)
Calories: 133
Total Fat: 4 gm
Saturated Fats: 3 gm
Trans Fats: 0 gm
Cholesterol: 16 gm
Sodium: 487 mg
Carbohydrates: 5 gm
Dietary fiber: 0 gm
Sugars: 4 gm
Protein: 16 gm
Estimated Glycemic Load: 4
Lovely, beautiful sauce. Thank you so much for this. I used a double boiler to heat/re-heat it and an immersion
blender. Also I used fresh garlic; 2 large cloves squeezed through my garlic press. It was delightful, soft and
smooth with a wonderful light texture. Regular Alfredo sauce to me seems much too heavy, like lead in the
belly if more than a spoonful or so is eaten. This is perfect!
We had whole grain pasta, steamed broccoli, some locally made (and clean) sausage with leftover roasted
Muscovy duck, onions and roasted red peppers. Your sauce was excellent drizzled over all. Thank you, thank
you!