Clean Food Crush - s3.amazonaws.comDay+Clean+Eating... · 1 serving smoothie of choice from recipe book/cfc formula OR 1 apple 2 Tbsp Nut butter of choice -Lunch (recipes choices

Clean Food Crush 30 Day Clean Eating Challenge

Week 2

NO REFINED-SUGAR CLEAN EATING GUIDE

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Rachel Maser Copyright © 2016 Rachel Maser

All rights reserved.

DEDICATION

To my 4 children for being my official taste testers, and main source of sweetness.

Clean Eating Challenge - Week 2 CleanFoodCrush | !2

CONTENTS

Week 2 Intro & Smoothies 4Breakfasts 8Lunch 19Dinners 29



By eliminating processed food & chemicals from our eating; while increasing our intake of fruits & vegetables we will see these Benefits:

• Boosts Immune System • Energy • Hair & Skin health • Anti Aging • Benefits from increased antioxidants • Reduced Disease Risk • Sugar Addiction solved by Clean Eating • Cravings subside dramatically when staying consistent for 3 weeks. • Refined sugar is VERY addictive, the more we eat...the more we WILL eat! • You will not feel hungry all the time! (Eat when you are hungry!)

• Don’t Diet! Just Eat for Health! • Eat for the physical body & energy levels you want! • Clean Eating delivers BOTH promises • Clean Eating does not require dieting. • You actually add food instead of taking it away.


DRINK PURE, CLEAN WATER

(squeeze fresh lemon in the water)

Please • Ask in group for substitution ideas • Ask for advice & HELP within the group. • We are here for you! • Please commit to yourself to all 30 days & see how you feel! • You deserve this! • CFC recipes use everyday ingredients

A few TIPS to make life easier this week:

• You can prepare/chop your base salads and store them in the fridge and when you’re ready to eat them just add your protein and maybe some avocado and you’re good to go.

• If something needs to be used in the fridge use it, switch days of the meal plan or change the meals around so you can use everything in the fridge.

• DO NOT WASTE THE FOOD. • Make breakfast a habit and if you have very limited time in the morning,

prepare breakfast the night before. • Always have nuts, fruit, tin of salmon or tuna with you so you can have an

emergency food supply so you don’t ever skip meals. • Try and eat every 3 hours. This helps keep you full and maintain your energy

through the day. • Drink plenty of water • Go organic as much as possible-sometimes they are on SALE! • Grass fed meat is much better for us. (the cows are much happier and

healthy). • If you fall off your plan, get back on and don’t stress about it.


Week 2 consists of 5 meals per day

This week will re-introduce VARIETY! :)

There are 5 Breakfast, Lunch, & Dinner choices. (choose your favorites) -Mix & Match as you wish. -Portion sizes should be consistent with our first week’s guidelines. -Portion size is important - Stick with 1 serving - Stop when FULL. -Mid Morning Snack & Afternoon Snack is the same structure each day, you may choose your smoothie ingredients, fav nut butters & vegetables to liven it up!

-Breakfast (recipes choices below)

-Mid Morning Snack 1 serving smoothie of choice from recipe book/cfc formula OR 1 apple 2 Tbsp Nut butter of choice

-Lunch (recipes choices to follow)

-Afternoon Snack 12 raw almonds 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) OR English Cucumber, Sliced, dipped in: 2 Tbsp no sugar added Salsa & 2 Tbsp hummus or guacamole

-Dinner (recipes choices to follow)

It's best to have your smoothie as an earlier in the day snack, so that you can use all of those GOOD carbs for ENERGY throughout your day!


BREAKFAST RECIPE CHOICES WEEK 2

Blender Oatmeal Muffins

12 muffins Serving size 2 muffins

Ingredients:

• 2 cups dry oats • 2 large very ripe bananas • 2 large eggs • 1 cup plain unsweetened Greek yogurt • 2 Tbps honey • 1 1/2 tsps baking powder • 1/2 tsp baking soda • 1/2 tsp vanilla extract • 1/8 teaspoon sea salt • Up to 1/2 cup mix-ins: chocolate chips ( Cleanfoodcrush.com/lilys ), nuts, or

blueberries (fresh or frozen)

Directions:

1. Preheat oven to 400 degrees. Lightly grease a 12-cup standard muffin tin or line with paper liners. If using liners, lightly spray them as well.

2. Place the all ingredients but the mix-ins in a blender : oats, bananas, eggs, Greek yogurt, honey, baking powder, baking soda, vanilla extract, and salt. Blend or process on high, stopping to scrape down and stir the ingredients once or twice, until the batter is smooth and the oats have broken down almost completely, about 3 minutes. By hand, stir in the mix-ins.

3. Divide the batter between the prepared muffin cups, filling each no more than 3/4 of the way to the top. Bake for 15 minutes, until the tops of the muffins set and a toothpick inserted in the center comes out clean. Place the pan on a wire rack and let the muffins cool in the pan for 10 minutes.


Almond Joy Paleo Pancakes Serves 1

Ingredients:

• 1/4 cup almond flour • 1 egg • 1 tablespoon coconut cream • 1 tablespoon unsweetened shredded coconut • 1 square dark chocolate • 1/4 teaspoon salt • 1/4 teaspoon vanilla extract • coconut oil

Directions:

1. Cut square of dark chocolate into small pieces. 2. Combine all ingredients except oil in a medium bowl and mix well. 3. Heat a skillet over medium-high heat and grease with coconut oil. 4. Pour batter into skillet, making three equal-size pancakes. 5. When bottom is lightly browned and bubbles rise in batter, flip pancakes. 6. Continue cooking until cooked through.

Black Bean Breakfast Burrito Serves 1

Ingredients:

• 2 eggs • 1/4 cup canned black beans • 2 tablespoons salsa • 2 tablespoons shredded low-fat cheddar cheese • 1 small whole-wheat tortilla

Directions:

1. Open can of black beans—rinse, drain very well, and set aside. 2. Scramble three eggs in a greased skillet over medium heat. (For a healthier

option, mix one egg and two egg whites.) Once eggs are scrambled, add beans, salsa, and cheese.

3. Fill tortilla with egg mixture and roll into burrito.


Chocolate Banana Breakfast Quinoa Serves 1

Ingredients:

• 1/2 cup quinoa • 1 1/4 cup almond milk • 1/2 cup water • 1/4 teaspoon salt • 1 banana (1/2 mashed, 1/2 cut into slices) • 2 teaspoons honey • 2 teaspoons cocoa powder • 1/2 teaspoon vanilla extract • fresh mint

Directions:

1. Bring quinoa, 1 cup almond milk, water, and dash of salt to a boil in a small pot.

2. Reduce heat to a simmer and cook, stirring occasionally, until all liquid has been absorbed, about 10 minutes.

3. Remove quinoa from stove and transfer to a bowl. Mix in mashed banana, honey, cocoa powder, and vanilla.

4. Stir until evenly combined. 5. Pour remaining 1/4 cup of almond milk over quinoa, and garnish with banana

slices and mint.

Nut Butter, Banana, and Chia Seed Toast Serves 1

Ingredients:

• 1 slice Ezekiel bread, toasted • 2 Tbsp all-natural PB • 1/2 banana • Sprinkle of chia seeds

A twist on classic PB and toast with 1/2 a banana (sliced) and a sprinkle of chia seeds, which is packed with vitamins and minerals.


Veggie Egg Breakfast Muffins

2 Muffins per Serving

Ingredients:

• 1 bell pepper • 3 green onions • 4 cherry tomatoes • 6 Whole Eggs • A pinch of sea salt (about ¼ to ½ tsp) • Handful baby spinach • 2-3 splashes of hot sauce or curry powder • 12 slot muffin tins • Baking paper or muffin cups (only if you don't have a nonstick muffin tin)

Directions:

1. Preheat the oven to 400 degrees f. 2. Wash and dice the pepper, onions and tomatoes and put them in a large

mixing bowl. 3. Add the eggs and salt and mix well. 4. Optionally add some hot sauce, curry powder...whatever you like. Hot sauce is

great! 5. Grease the muffin tin with spray oil, and pour the egg mixture evenly into the

muffin slots. 6. Pop the tray into the oven for 15-18 minutes or until the tops are firm to the

touch.

Microwaved Scrambled Eggs With Veggies 1 Serving (when you just have no other option! :)

Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy!

Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Microwave the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later or store the raw mixture in a fridge until ready to heat and eat.


Baked Eggs, & Spinach

Ingredients:

• 4 teaspoons olive, or avocado oil (divided in 2) • 12 cups fresh baby spinach (divided in 2) • 2 teaspoons minced garlic • 1 cup shredded cheese of choice ( I used a low fat mozzarella)* • 6 whole eggs

Directions:

1. Preheat your oven to 350 degrees. 2. Pour 2 teaspoons of oil in a large skillet. Add 1 teaspoon of garlic and half the

spinach. Saute for 2-3 minutes until it is wilted. Add 1/2 cup of cheese and stir until well combined.

3. Spray the ramekins (small baking dish) with nonstick cooking spray. Separate the spinach cheese mixture into 3 ramekins. Add 2 more teaspoons of oil to your skillet, garlic and the rest of the spinach and cook as before.

4. Separate among 3 more ramekins. 5. Carefully crack one egg over each spinach mixture. 6. Bake for 15 minutes for slightly runny yolks. 7. Add sea salt and pepper if desired.

Raw Oatmeal and Banana Smoothie (1 serving)

Ingredients:

• ¼ cup raw oats • 1 small banana • ½ cup unsweetened almond milk • 1 cup FROZEN berries

Directions:

Blend all ingredients into a blender and blend for 30-60 sec


Mushroom and Zucchini Omelette 1 Serving

Ingredients:

• ½ grated zucchini • ½ cup mushrooms sliced • 1 teaspoon olive oil • 2 free range organic eggs

Directions:

1. Crack the eggs into a bowl and whisk together 2. Add zucchini and mushrooms to the bowl and mix together 3. Add the oil to the pan and heat pan first, then add the egg mixture to the pan

and cook

Wild Blueberry & Almond Baked Oatmeal. 1 Serving

This can be assembled the night before, covered with plastic wrap, & refrigerated. Simply remove plastic wrap, then bake in the morning while you prepare for your day!

1. Preheat oven to 375 degrees f 2. Combine following ingredients:

• 1/2 cup dry rolled oats • 4 egg whites or 1 whole large egg • 8 Tbsp unsweetened almond or coconut milk • 1 Tbsp sliced almonds • 1/8 tsp vanilla extract • 10 drops liquid stevia, a pinch of granulated stevia, OR sweetener of

choice (YOUR personal preference). 3. Combine ingredients, pour into a larger cereal sized glass (oven safe) dish, coated with coconut oil. 4. Add 1/2 cup frozen wild blueberries, on top.(You can also sprinkle 1 more Tbsp sliced almonds on top) 5. Set the dishes on a flat sheet pan. Bake for 25 minutes in your preheated 375 degree oven.


Clean French Toast 1 serving

Ingredients:

• 2 slices-Ezekiel Bread • 4 Egg Whites • Cinnamon to taste • ¼ tsp. Vanilla

Directions:

1. Mix egg white, cinnamon & vanilla in bowl. 2. Dip bread into batter and cook in a pan over medium heat sprayed with

coconut oil or non-stick spray. 3. Serve with 1 cup fresh berries instead of syrup.

Individual Egg & Spinach Bowls Makes 4 servings (Serving Size: 1)

Ingredients:

• 8 large egg whites, (recommend free-range) • 1 whole egg • 1 cup baby spinach, torn or chopped small • 1/2 cup diced tomatoes • 1/4 cup feta cheese, fat-free • 1/2 teaspoon black pepper • sea salt to taste

Directions:

1. Preheat oven to 350 degrees. 2. Whisk together all ingredients in a medium mixing bowl. 3. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly

divide egg mixture into bowls. 4. Place ramekins on a cookie sheet and bake 20 minutes or until eggs puff and

are almost set in the center. Serve hot, or refrigerate for later meals.


Egg Scramble with Sweet Potato Hash 1 Serving

Ingredients:

• 4 Egg Whites • 1 Whole Egg • 2 Tbs Turkey Sausage • ½ cup chopped Green & Red Peppers • Onions • ½ cup Sweet Potato Hash

Directions:

1. Prepare Hash in advance and reheat. Spray pan with non-stick spray, cook turkey crumbles over medium heat.

2. Add the peppers and cook until tender. 3. Pour mixed egg over top and scramble until done.

Sweet Potato Hash (Prepare this part in ADVANCE) Serves 2

Ingredients:

• 1 large sweet potato • ½ tbsp. coconut oil • 1 red bell pepper • 2 green onions • 1 garlic clove • Fresh ground pepper • Kosher salt

Directions:

1. Dice the veggies. 2. Melt oil in pan over med-high heat. 3. Add potatoes, let cook one minute, then add red pepper, salt & pepper. Cover

with a lid let cook for 3 minutes. 4. Add onion & garlic, stir well. Cook for several more minutes until sweet potato

is soft.


Superfoods Smoothie Servings 3 total, Serving Size: 1

Ingredients:

• 1 cup baby spinach loosely packed (organic) • 1 small frozen banana, slice before freezing • 1 cup frozen berries, unsweetened (blueberries are great!) • Fresh ginger root (1/2″ slice) • 1/2 cup Greek Yogurt, plain, 0% fat • 1 cup chilled green tea (unsweetened)…home brewed is best. • 1/2 cup pure pomegranate juice • 1 cup crushed ice

Directions:

1. Place all ingredients in the blender and blend until smooth. 2. The blender will be filled to the top with loads of super foods, so be sure the lid

is on securely before blending. 3. It will take a minute or so for all the ingredients to blend completely. 4. For a thinner smoothie, add more green tea.

Clean Chocolate Chia Breakfast Pudding 1 serving Ingredients:

• 3/4 cup unsweetened almond or coconut milk • 2 tsp pure maple syrup, raw honey or 1/4 tsp stevia • 1 tsp pure vanilla extract • 3 tbsp chia seeds • 1 tbsp cacao powder, unsweetened

Directions:

1. Add all ingredients to a Mason jar or any container with a tight lid (I prefer glass) in the order listed above - liquids first.

2. Whisk well or stir vigorously until very well combined. Refrigerate overnight. 3. When ready to eat, stir well again. Some lumps are OK, just stir well. The

thickness and sweetness can be adjusted to your taste.

Storage Instructions: Refrigerate for up to 3 days.


Clean Eating Banana & Apple Bread Makes: 1 loaf/10 slices (Serving Size: 1 slice)

Ingredients:

Apples: • 2 Granny Smith apples - peeled, cored and diced • 1 tbsp stevia • 1/2 tsp ground cinnamon

Banana Bread: • 1 cup almond meal • 1 cup oat bran • 1 tsp baking powder • 1/2 tsp ground cinnamon • 1/4 tsp ground nutmeg • 8 tbsp extra light olive oil • 2 tbsp stevia • 2 whole eggs • 1/4 cup unsweetened almond milk • 1/2 tsp vanilla extract • 3 very ripe bananas-mashed

Directions:

1. Preheat the oven to 350 degrees F. 2. Lightly coat your loaf tin with 1/2 tsp olive oil. Apples 1. Place diced apples in a small pot on medium heat. 2. Add stevia, cinnamon & vanilla & saute until golden brown - about 5 mins and set aside. Banana Bread 1. In a medium bowl whisk the almond meal, oat bran, baking powder, cinnamon, stevia and nutmeg. 2. In another bowl whisk the olive oil, eggs, almond milk and vanilla. 3. Slowly add the liquid mixture to the almond meal mixture, in about 4 batches. 4. Once combined, stir in the mashed bananas and fold in the apples. 5. Pour the batter into the loaf tin and bake for approx. 50 mins, or when wooden skewer comes out clean. 6. Let cool inside the tin & then remove & serve! Note: This bread freezes very well, so it’s great to make a big batch & portion for snacks!


Delicious Clean Frittata Makes: 4 servings: 1 10-inch frittata

Ingredients: • 8 egg whites (about 1 cup) • 1 large egg • 1/3 cup unsweetened almond milk • 1 tbsp olive oil • 2 cloves garlic, minced • 1 medium white onion, thinly sliced • 4 cups organic baby spinach • 1/4 tsp each sea salt and ground black pepper • Pinch ground nutmeg • 2/3 cup low-fat ricotta cheese

Directions:

1. Preheat oven to 375°F. 2. In a medium bowl, whisk together egg whites, egg and milk until frothy; set

aside. 3. Heat oil in a 10-inch nonstick frying pan on medium. Add garlic and onion and

sauté for 3 to 4 minutes, until softened. Add spinach to pan, in batches if necessary, and cook, stirring frequently, until wilted. Season with salt, pepper and nutmeg.

4. Pour egg mixture into pan and drop ricotta by the tablespoon over top. Cook for 3 minutes, until eggs begin to set on the bottom. Transfer pan to oven and bake for 8 minutes or until eggs are firm. Cut frittata into 4 wedges and serve immediately.


LUNCH RECIPE CHOICES WEEK 2

Warm Chickpea, and Tomato Salad with Grilled Chicken Yields: 6 servings | Serving Size: 3/4 cup

Ingredients:

• 1 cup uncooked barley • 12 ounces chicken fillet • 2 tablespoons extra virgin olive oil • 1 cup cherry tomatoes, halved • 2 cups pre-cooked chickpeas • Bunch of fresh sage • 3 tablespoons balsamic vinegar • Sea Salt • Pepper Directions:

1. Over high heat, in a pot of salted water, put the barley and bring to a boil. When it boils, cover and simmer on low heat for 1/2 hour or until tender. Drain, rinse and set aside.

2. Over medium – high heat, in a hot griddle, grill the chicken for 2 minutes each side if thin or more if the cut is thicker. When they are cooked, chop then set aside.

3. Over medium heat, in a saucepan with extra virgin olive oil, sautè the tomatoes for 1 minute.

4. Add the chickpeas, barley and sage. Toss for 5 minutes. 5. Add the chicken. 6. Season with the balsamic vinegar, salt and pepper. Toss for 1 minute. 7. Serve warm.


Crunchy Tuna Wrap 1 serving

1 whole-wheat, or Ezekiel wrap filled with: • ½ a 6 oz.-can of tuna • ¼ cup non-fat Greek yogurt ½ a celery stalk, chopped 3 slices roasted red peppers 1 handful of baby spinach 1 squeeze of lemon juice

Caesar Salmon Wrap 1 serving

1 whole-wheat pita filled with: • 1 5oz.-can of salmon • 2 tablespoons CFC dressing of choice • 1 tablespoon grated parmesan cheese • 1 handful spinach

Tangy Shrimp and Avocado Wrap 1 serving

1 whole-wheat warp filled with: • 6 pre-cooked shrimps, chopped: • ¼ avocado, sliced: • ¼ cucumber, sliced: • ¼ cup Greek yogurt: • 1 squeeze lemon juice: • Garlic, sea salt, and pepper to taste


Chicken and Rice Stir-Fry 1 serving

Ingredients: • ½ cup cooked brown rice • ½ chicken breast (4oz), sliced • 4 shitake mushrooms, sliced • ½ red pepper, sliced • ½ green pepper, sliced • ¼ small red onion, sliced

Directions:

Stir-fry together in 1 tablespoon olive oil

Side snack: ¼ cup boiled Edamame with 1 teaspoon soy sauce (100 calories)

Delicious Chicken Meatballs Makes about 20 huge meatballs

3 meatballs per serving + add a veggie side dish

Ingredients:

• 2.5 lbs ground chicken BREAST • 3 egg whites • 1 cup dried quick oats • 2 medium green bell peppers • 1 purple onion • 2 TBS paprika • 1 TBS chopped garlic • 1 TBS dried basil • 1 TBS oregano • 1-2 TBS of fish sauce or you can add flavor with a pinch of sea salt

Directions:

1. Mix all of the ingredients together in a big bowl. 2. Spray a muffin tin (or regular pan.) 3. Form into balls. 4. Cook at 375F for about 35 min.


CRUNCHY Chicken Lettuce Cups Serves 2

Ingredients:

• 1⁄2 pound boneless, skinless chicken tenders • 1 clove garlic, minced • 1 tablespoon natural peanut butter • 2 tablespoons unsweetened coconut milk • Pinch cayenne • 1 packet sugar substitute • 1 tablespoon Greek yogurt • 1⁄2 red apple, chopped • 2 celery stalks, chopped • 1⁄2 green onion, chopped– 6 leaves iceberg lettuce– 2 tablespoons peanuts,

chopped

Directions:

1. Heat the garlic in a skillet coated with cooking spray for 1 minute. 2. Add the chicken. Sauté the chicken for 2 minutes. 3. Add in the peanut butter, milk, cayenne and sugar substitute and cook until no

longer pink. 4. Set aside to cool. Stir in the yogurt, apple, celery, and green onion. 5. Spoon into lettuce leaves. Sprinkle with chopped peanuts.


Chicken Tomatillo Salad 1 Serving

• Chicken Breast, grilled • Cumin, salt & pepper (TO TASTE)

Salad Ingredients: • Red leaf lettuce 1 C • Red onion to taste • Avocado 1 Oz • Tomato 2 Oz • Cucumber to taste • 3 crumbled organic tortilla chips

Dressing Ingredients: 1 Serving of dressing • 1 tsp. olive oil • 1 TBSP apple cider vinegar • 1 TBSP fresh lime juice • 1 TBSP all-natural tomatillo salsa • Pinch of garlic salt

Directions: 1. Season and grill chicken for the week. Store in the fridge. 2. Prep salad and put into individual containers for the week. 3. Combine meat, salad and dressing the same day you will serve.

Chicken Salsa on Butter Lettuce 4 servings-split it up!

Combine: • 2 cups cooked diced chicken breast • 1 cup diced tomato • 1 can white beans(rinsed) • 1 small red onion, finely diced • 2 Tbs chopped cilantro • 2 Tbs fresh lime juice • sea salt and pepper to taste

Directions: Spread 2 Tbsp guacamole (per serving) on butter lettuce leaves, top with chicken salsa


Garden Egg Salad (1 Serving)

Ingredients:

• 2 hardboiled eggs • 1 cup salad greens mixed • ½ cup shredded carrot • 1/4 an avocado • Half a small cucumber sliced • ½ a tomato cut into slices

Directions:

Hard boil 2 eggs and set aside for later Wash all the salad greens and place into a bowl Add the remaining ingredients along with the hard boiled eggs to make the salad

Mediterranean Tuna Salad Makes 4 servings

Ingredients:

• 1 (6-ounce) can or jar of tuna (packed in spring water) • 1/2 cup artichoke hearts, diced • 1/2 cup pitted kalamata olives, chopped • 1 roasted red pepper, chopped • 1/4 cup fresh chopped parsley • 2 tablespoons slivered basil leaves • 3 tablespoons olive oil • Juice of 1 lemon • Salt and fresh ground pepper, to taste

Directions:

1. Combine all of the ingredients in a bowl and season with salt and pepper. Chill until ready to serve.

2. Serve in lettuce leaves.


Lean Meatballs w/ Natural Marinara

Ingredients:

¼ cup all natural low sugar marinara sauce (look at the labels!) 2 cups mixed greens sprinkled with Apple Cider Vinegar

Serve with 4-6 meatballs per person (depending on hunger & workout levels for the day)

Pizza Inspired Lean Meatballs May prepare ahead of time, reheat in skillet or micro

Makes about 20 meatballs

• 1 lb. lean ground turkey, chicken, or beef • 3 egg whites, or 1 whole large egg • 1 small onion, diced very small • 1 red bell pepper, diced very small • 1 green bell pepper, diced very small • 1 tsp sea salt • 1/2 tsp. freshly ground pepper • 2-3 cloves garlic, minced • 1 Tbs. dried oregano • 1 Tbs. dried basil • 1 tsp thyme

1. Preheat oven to 400 degrees f 2. Combine all the ingredients well. 3. Form 1 inch round balls. I use a cookie scoop for this step. 4. Bake in your preheated 400 degree oven on a coconut oil greased, flat baking

sheet pan for 12 minutes. 5. These can be served with a low sugar marinara sauce for dipping.


Chicken Kabobs WITH Cucumber & Red Onion Salad 1 Serving

Ingredients:

• 6 Oz Chicken Breast, skinless, boneless-Cooked • 6 Oz Cucumber & Onion, see recipe • 2 C Green Salad with assorted veggies of your choice

Directions:

1. Cut 1 English cucumber and 1 small red onion thin. 2. Place in a bowl and pour ½ c white/apple cider vinegar, salt & pepper to taste. 3. Spray salad and toss. 4. Serve with chicken kabobs on top and cucumber/onion salad on the side.

Caribbean Tuna Salad Serves: 4

Ingredients:

• 2 cooked tuna steaks, cut into 2-inch pieces (about 3 cups) • 1 cup ripe mango, diced • 1 red bell pepper, seeded and chopped • 1/2 cup scallions, chopped • 2 tbsp fresh cilantro, chopped • 1/2 cup reduced-sodium chicken or vegetable broth • 1 1/2 tbsp natural peanut butter, unsalted • 1 tbsp rice wine vinegar • 1 tbsp fresh lime juice • Sea salt and ground black pepper, to taste • 4 Bibb lettuce or radicchio leaves • 4 tbsp dry roasted peanuts, unsalted

Directions: 1. In a large bowl, combine tuna, mango, red pepper, scallions and cilantro. Toss

to combine and set aside. 2. In a small bowl, whisk together broth, peanut butter, vinegar and lime juice.

Add it to tuna mixture and toss gently to coat tuna and vegetables. Season, to taste, with salt and black pepper.

3. Arrange lettuce leaves on separate plates and spoon 1/4 of tuna mixture into each. Top with roasted peanuts just before serving


Warm Barley, Chickpea, and Tomato Salad with Grilled Chicken Makes 6 servings

Ingredients:

• 1 cup uncooked barley • 12 ounces chicken fillet • 2 tablespoons extra virgin olive oil • 1 cup cherry tomatoes, halved • 2 cups pre-cooked chickpeas • Bunch of fresh sage • 3 tablespoons balsamic vinegar • Sea Salt • Pepper

Directions:

1. Over high heat, in a pot of salted water, put the barley and bring to a boil. When it boils, cover and simmer on low heat for 1/2 hour or until tender. Drain, rinse and set aside.

2. Over medium – high heat, in a hot griddle, grill the chicken for 2 minutes each side if thin or more if the cut is thicker. When they are cooked, chop then set aside.

3. Over medium heat, in a saucepan with extra virgin olive oil, sautè the tomatoes for 1 minute.

4. Add the chickpeas, barley and sage. Toss for 5 minutes. Add the chicken. 5. Season with the balsamic vinegar, salt and pepper. Toss for 1 minute. Serve

warm.

Turkey & Avocado Melts 1 serving

Ingredients:

• 6 oz. Turkey • 4 very thin slices of Avocado • 3 oz All-Natural Mozzarella Cheese

Directions: 1. Roll avocado and cheese inside of turkey. 2. Brown in a pan sprayed with non-stick spray, over medium heat. 3. Serve with 1 Cup Fresh Strawberries


Chinese Chicken Salad make 4 servings

Salad Ingredients:

• 2 chicken breasts, sliced into large chunks • 2 tbs low sodium soy sauce • 1 tbs sesame oil • garlic & onion powder • 3 romaine hearts, chopped • 1.5 cup shredded red cabbage • 3 carrots, sliced thin (or shredded) • 3 scallions, chopped fine

Dressing Ingredients:

• 1/4 cup olive oil • 1/4 cup sesame oil • 1 tbs low sodium soy sauce • 2 tsp rice vinegar • 1 tbs raw honey • 1 clove garlic, fine shredded

Directions:

1. Whisk together the dressing ingredients and set aside. 2. In a large ziploc bag, add the chicken, 2 tbs soy sauce, 1 tbs sesame oil and

garlic powder & onion powder to taste. Make sure all are coated and allow to marinate in your fridge for at least 30 minutes.

3. Heat a grill pan on medium high and cook your chicken for about 5 minutes per side or until pieces are cooked through. Remove from pan and chop into bite sized pieces.

4. Assemble salad & add dressing to coat.


DINNER RECIPE CHOICES WEEK 2

Crockpot Burrito Bowls Serving Size: 1 Cup

Ingredients:

• 1 pound boneless, skinless chicken breasts about 2 large breasts • 2 tablespoons of olive oil • 3 teaspoons of onion powder • 2 teaspoons of garlic powder • 3 teaspoons of chili powder • 2 teaspoons of cumin • 1 teaspoon of sea salt and freshly ground pepper to taste • 3 cups of low-sodium chicken broth • 1 15 oz can of diced tomatoes, drained • 1 14 oz can of black beans, drained and rinsed • 2 3/4 cups of instant whole grain brown rice • ½ cup shredded colby jack cheese (optional) Directions:

1. Place chicken breasts in slow cooker. 2. Pour chicken broth over chicken breasts and stir in canned tomatoes, olive oil,

onion powder, garlic powder, chili powder, cumin, salt and pepper. 3. Cook on low for about 4 hours. 4. Remove chicken breasts from slow cooker. 5. Turn slow cooker to high and stir in instant rice and black beans. 6. Let cook 30-45 minutes on high, or until rice is tender. 7. Add chicken back in, cook for 20 minutes on high, or until chicken is warm. 8. Serve with fresh diced tomatoes, sour cream, green onions, avocados or

guacamole.


Brown Rice Stuffed Peppers Makes 6 servings

Ingredients:

• 6 green bell peppers, remove and discard the tops, seeds, and membranes. • 1.5 pounds grass fed ground beef, or turkey • 1 medium yellow onion, diced • 6-8 stalks fresh celery, diced • 1/4 teaspoon garlic powder • 1/4 teaspoon onion powder • Sea salt and pepper to taste • 1 teaspoon Italian seasoning • 1.5 cups pre-COOKED brown rice or quinoa (I keep pre-cooked brown rice on

hand for meal prep...for this recipe it was only a matter of measuring the rice) • 1, 25-28 oz glass jar of favorite low-sugar, all-natural marinara sauce. • 6 Tbsp favorite cheese, optional .

Directions:

1. Preheat the oven to 350 degrees f. 2. In a large stock pot of boiling water, parboil the peppers until tender, just 3

minutes. Remove and let dry on paper towels. 3. In a large skillet over medium-high heat, add the meat, onions, celery, and

seasonings. 4. Cook until the meat is browned, stirring to break up the lumps(drain grease).

Add the precooked rice and sauce and stir well. Remove from the heat and adjust the seasoning, to taste.

5. Pour enough water into a baking dish to just cover the bottom, about 1/8-inch deep. Stuff the bell peppers evenly with the rice mixture and place in the baking dish. Bake until the peppers are very tender and the filling is heated through, 20-25 minutes.

6. Sprinkle each with 1 Tbsp shredded cheese (optional) and broil for 5 additional minutes.


Lemon Pepper Chicken & Kale Stir Fry 6 servings

Ingredients:

• 3 Tbsps avocado or extra virgin olive oil plus an additional 1 tablespoon oil • 3-4 Tbsps freshly squeezed lemon juice (I love lots of lemon! Adjust to your

taste.) • 1.5 tsp freshly ground pepper • Zest of 1 lemon • 1 red onion, thinly sliced lengthwise • 1.5 lbs. chicken breast halves, cut into 1 1/2-inch cubes • 2 bunches lacinato kale, ribs removed and sliced into strips

Directions:

1. In a large bowl, whisk together 3 Tbsp oil, lemon juice, pepper, and zest. 2. Toss cut chicken (in medium glass bowl) with marinade and set aside. 3. In a large skillet over medium-high heat, add remaining 1 tablespoon oil and

begin to caramelize onions, stirring 2 minutes. 4. Turn heat down to low and cook onions to golden brown, about 5-6 minutes. 5. Turn heat back up to medium high, toss in chicken with marinade and cook

chicken until browned on all sides and cooked through. 6. Two minutes before chicken is finished cooking, add sliced kale, and toss to

cook. 7. Serve immediately


Grilled Turkey Burgers with Cucumber Salad 4 servings

Ingredients:

Turkey burgers

• 1 pound lean ground turkey • 1 large egg, beaten • 1/2 cup plain whole wheat breadcrumbs or whole wheat panko • 1/3 cup grated or finely chopped onions • 1/3 cup finely chopped parsley • 1 clove garlic, minced • 1/2 teaspoon kosher or sea salt • 1/2 teaspoon black pepper • 1 tablespoon extra-virgin olive oil • 2 teaspoons canola oil or cooking spray to lightly coat the pan or grill • Cucumber salad • 1 cucumber, diced small • 1/2 cup chopped chives or green onions • 1 medium-sized ripe tomato, finely diced • 2 tablespoons freshly squeezed lime or lemon juice • 1/4 teaspoon kosher or sea salt

Directions:

1. Combine all ingredients for turkey burgers, except olive oil. 2. Form into 4 to 5 patties. 3. Sprinkle each patty on both sides with olive oil, using fingers to coat. Lightly oil

grates of grill. 4. Set grill to medium-high heat or place a lightly-oiled skillet or grill pan on the

stovetop over medium-high heat. 5. Add patties to grill or skillet and cover (cover if using the grill) and grill for 5 to

6 minutes on each side, until cooked through. 6. Meanwhile, mix together all ingredients for cucumber salad. Serve room

temperature or chill until serving.


SUMMER Salad for 1:

Ingredients:

• 1 chicken breast • 1/4 cup of soycutash (mixture of edamame, corn, and red pepper – you can

get this at Trader Joes in the frozen section) • 1 TBS of balsamic vinegar • 1/2 avocado • 2 strawberries • 2-3 cups of organic spring greens

Directions:

1. Boil the chicken breast until nearly cooked, then chop it into a dice. 2. Sautee the soycutash in a pan over high heat. If you have a nonstick pan, no

need to use any oil. 3. Then add in the chicken breast chunks. Pour about 1 TBS of balsamic vinegar

and make sure everything gets a piece of the action! Do until corn has some slight browning on it’s surface.

4. Cut strawberries into circles. Cut avocado into slices. 5. Plate by grabbing a few handfuls of spring greens and creating a bed. 6. Then pour your chicken/soycutash mixture on top and decorate with the

strawberries and the avocado.


Honey Sesame Chicken Lettuce Wraps Serves 5-6

Ingredients:

• 5 chicken breast fillets, skinless, cut into bite-sized sized cubes • 1/4 cup low sodium chicken broth, no sugar added • 1/4 cup roasted sesame seeds • 1/4 cup raw honey • For each serving: • Fresh lettuce leaves of choice • Shredded carrots • Scallions • Liquid aminos, coconut aminos, or low-sodium soy sauce

Directions:

1. In a large skillet add chicken and broth, over medium-high heat and bring to a boil. Reduce heat to medium and cook until the chicken is almost cooked through.

2. Pour in the honey and sesame seeds and stir. Cook until all liquid has cooked out and the chicken begins to brown.

3. Serve chicken in lettuce leaves, sprinkle with your favorite toppings.

Meatloaf, Cauliflower Mashed "Potatoes" & Roasted Green Beans Makes 6 Servings (great for leftovers!)

Easy Clean Meatloaf Ingredients: • 1 1/2 pounds lean grass-fed ground beef or turkey • 1 whole egg • 1/2 cup diced onion • 1/2 cup diced celery • 1/4 cup unsweetened almond milk • 1/2 cup uncooked rolled oats • 1/4 tsp garlic powder • Sea salt and pepper to taste • 1 1/2 Tbsp regular mustard • 1/4 cup no-sugar added organic ketchup


Cauliflower Mash Ingredients: • 1 medium head of cauliflower, chopped into pieces • 2-3 cloves garlic • sea salt to taste • 1/4 cup organic chicken broth/stock • 1 Tbsp extra-virgin olive oil, or unrefined coconut oil, or grass-fed butter • 1 Tbsp Greek yogurt • Fresh Chives, chopped, for garnish • 1 or 2 Tbsps Parmesan all-natural cheese

Roasted String Beans Ingredients: • 2 pounds fresh green beans, trimmed • 1 Tbsp olive oil • 1 tsp sea salt • 1/2 tsp freshly ground black pepper

Easy Clean Meatloaf Directions: 1. Preheat oven to 350 degrees f. 2. In a large bowl, combine the beef, egg, onion, milk and oats. 3. Season with garlic, salt and pepper to taste and place in a lightly sprayed 5x9

inch loaf pan. 4. In a separate small bowl, mustard and ketchup. 5. Mix well and spread over the meatloaf. 6. Bake at 350 degrees f for 1 hour.

Cauliflower Mash Directions 1. Place cauliflower, garlic and a pinch of sea salt to a boiling pot of water and

steam until cooked through and tender, about 8-10 minutes. 2. Drain well and quickly dry with paper towels. 3. Add the hot cauliflower & garlic to a blender with the chicken stock, cheese,

oil, yogurt and garlic and process until smooth. 4. Stir in a pinch of sea salt and pepper and the chopped chives, and serve

immediately.

Roasted String Beans 1. Preheat oven to 400 degrees F 2. Pat green beans dry with paper towels; spread onto a flat sheet pan. 3. Drizzle with olive oil and sprinkle with salt and pepper. 4. Use your fingers to coat beans evenly with olive oil and spread them out so

they don’t overlap. 5. Roast in the preheated oven until beans are slightly shriveled and have brown

spots, 20 to 25 minutes.


Asian Beef & Mango Salad 3-4 Servings-Split it up

Ingredients:

• 1 pound lean ground beef • 2 tablespoons hoisin sauce • 2 tablespoons plus 1 teaspoon Braggs liquid aminos • 1 teaspoon Sriracha hot chili sauce • 2 tablespoons rice vinegar • Sea salt and black pepper • 1 head Boston lettuce, torn • 2 english cucumbers, cut into thin strips • 1 mango, cut into thin strips • 1/2 cup fresh cilantro sprigs • 1/4 cup roasted peanuts, chopped

Directions:

1. Heat a large skillet over medium-high heat. Add the beef and cook, breaking 2. it up with a spoon, until browned, 5 to 7 minutes. 3. Stir in the hoisin, 2 tablespoons of the liquid aminos, and the Sriracha. 4. In a small bowl, combine the vinegar, the remaining teaspoon of aminos, 5. and ¼ teaspoon each salt and pepper. 6. Divide the lettuce, cucumbers, mango, cooked beef, cilantro, and peanuts 7. among bowls. Drizzle with the dressing.


Spicy Lettuce Wraps - VERY SIMPLE PREP Makes 4 servings

1. Brown 2 lbs lean ground Turkey or Chicken (season with a touch of sea salt, pepper, garlic-drain well) 2. During the last minute of cooking time, add: 1 cup thin sliced celery (sliced on a diagonal) 3. In a large bowl combine all ingredients gently with cooked meat:

• 1/2 Tbsp rice vinegar • 1 1/2 Tbsp liquid aminos or low sodium soy sauce • 1 or 2 Tbsp Sriracha hot chili sauce, OR favorite hot sauce...may skip

(depending on personal heat preference) • 2 Tbsp chopped green onions • 2 Tbsp chopped fresh cilantro

4. Spoon onto fresh butter or romaine lettuce leaves. Serve immediately.

Fiesta Stuffed Bell Peppers 6 servings

1. Slice 3 bell peppers in half lengthwise. Remove seeds. 2. Place them in a large pot of boiling water for 3-4 minutes, drain, let dry a bit.

This makes it easier to eat. 3. Place peppers in a baking dish 4. Preheat oven to 375 degrees f 5. In a large bowl combine:

• 3 cooked large chicken breasts, cubed • 2 cups prepared black beans (rinse well if canned) • 1 diced avocado • 1 cup grape tomatoes, halved • 2 Tbs chopped green onions • 2 Tbs chopped cilantro • juice of 2 fresh squeezed limes • 1 Tbs. extra virgin olive oil • 1 tsp ground cumin • sea salt and pepper to taste

6. Combine ingredients, scoop into peppers. Bake at 375 f for about 15 minutes until just heated through.


Fresh Orange - Almond Chicken Tenders with Roasted Parmesan Crusted Broccoli 4 servings

Ingredients:

• 1 large head broccoli • 1 Tbsp olive oil • Sea salt • Fresh ground pepper • 2 tablespoons grated all-natural Parmesan

Directions:

1. Preheat your oven to 400 F. 2. Wash and chop broccoli. Place in plastic bag with olive oil. Toss to coat. 3. Roast for 15 minutes, until golden brown. Flip the broccoli and sprinkle with parmesan. Cook for 5 more minutes.

Chicken Tenders Makes 8 tenders (4 servings)

Ingredients:

• pat dry 8 medium chicken tenders with paper towels. • 2 Tbs fresh squeezed orange juice • 2 Tbs Dijon mustard • pinch of sea salt • 1 cup blended almonds (blend in blender or food processor just until crumbly) • the zest of one fresh orange (not the white part...only the orange zest) • ground pepper to taste • 1/4 tsp garlic powder (can omit if you wish)

Directions:

1. Preheat oven to 350 f 2. Spray flat baking sheet with coconut or olive oil spray. 3. Combine orange juice, mustard and salt in a small bowl. 4. On a separate plate combine remaining ingredients. 5. Dip chicken into the mustard mixture, then dredge with almond crumb mixture. 6. Place on baking sheet, bake 15-17 minutes until cooked through (depends on

the size tenders)


Salad Niçoise Serves 6 (Split it up!)

Vinaigrette:

• ½ C lemon juice • ¾ c olive oil • 1 medium shallot • 1 TBSP minced fresh thyme leaves • 2 TBSP minced fresh basil leaves • 2 tsp. minced fresh oregano leaves • 1 tsp. Dijon mustard • Salt and pepper, to taste

Salad:

• 16 Oz tuna • 6 hard boiled eggs, peeled & quartered • 6 very small new red potatoes (about 2” diameter, about 1 ¼ lbs. total),

quartered • Sea Salt and pepper • 2 medium heads Boston or butter lettuce, washed, dried, and torn into bite • size pieces • 3 small ripe tomatoes, cored and cut into eighths • 1 small red onion, sliced very thin • 8 Oz fresh green beans, trimmed and halved crosswise • ¼ C nicoise olives • 2 TBSP capers

Directions:

1. Whisk the vinaigrette ingredients together. 2. Boil potatoes, green beans and eggs, set aside. 3. Toss warm potatoes with ¼ C vinaigrette; set aside. 4. Arrange lettuce on plate with all of the other ingredients in sections. 5. Cover with remaining dressing. (if making in advance, use 1/6th of the

dressing per serving immediately before eating.


Baked Salmon and Asparagus in Foil 4 servings

Ingredients:

• 4 (6 oz) skinless salmon fillets • 1 lb asparagus, tough ends trimmed • 2 1/2 Tbsp olive oil • 2 cloves garlic, minced • Sea Salt and freshly ground black pepper • 1 lemon thinly slice • Fresh dill sprigs, or chopped fresh thyme, rosemary or parsley

Directions:

1. Preheat oven to 400 degrees. 2. Cut four sheets of aluminum foil about 14-inch long. 3. Divide asparagus into 4 equal portions (8 spears per packet) and layer in

center of each length of foil. In a small bowl stir together oil with garlic. 4. Drizzle 1 tsp of the oil over portion of asparagus then sprinkle with salt and

pepper. Rinse salmon, then season bottom of each fillet with salt and pepper. 5. Layer fillets over asparagus. 6. Drizzle top of each salmon fillet with 1 tsp of the olive oil mixture and season

top with salt and pepper to taste. 7. Top each with about 2 sprigs dill and 2 lemon slices (if using fresh thyme or

rosemary use about 3/4 tsp per each if using parsley use 1 1/2 tsp). 8. Wrap sides of foil inward over salmon then fold in top and bottom of foil to

enclose. Place foil pouches in a single layer on a baking sheet. 9. Bake in preheated oven until salmon is cooked through, about 20 minutes. 10.Unwrap and serve warm.


Blackened Skirt Steak BLT Salad makes 6 servings

Ingredients:

• 1 tablespoon smoked paprika • 1 teaspoon ground cumin • 1 teaspoon garlic powder • 1 teaspoon onion powder • 1 teaspoon dried oregano • 1/2 teaspoon kosher salt • 1/2 teaspoon freshly ground black pepper • 1 teaspoon olive oil • 1 pound skirt or flank steak, trimmed • 4 cups baby mixed greens • 2 cups chopped tomatoes • 2 pieces nitrate-free bacon, cooked and crumbled • 1/2 cup thinly sliced red onion • 3 tablespoons red wine vinegar • 3 tablespoons extra virgin olive oil • 2 teaspoons Dijon mustard • 1 teaspoon minced garlic • Salt and Pepper to taste

Directions:

1. Preheat broiler. 2. Combine paprika, cumin, garlic powder, onion powder, oregano, salt, and

pepper in a small bowl. Brush olive oil evenly over steak. Sprinkle both sides with spice mixture, pressing to adhere. Place on a broiler pan. Broil 4 inches from heat for 8-10 minutes, turning once.

3. Remove from oven; let stand 15 minutes before slicing. 4. Combine mixed greens, tomatoes, bacon, and red onion in a large bowl. 5. In a separate bowl, combine vinegar, oil, mustard, garlic, salt, and black

pepper. 6. Stir with a whisk and toss with salad mixture. Top salad with steak.


Slow Cooker Pineapple Chicken makes 6 servings

Ingredients:

• 4 chicken breasts, boneless, skinless (about 1.5 pounds), cut into 2" cubes • 1 (20 ounce) can pineapple chunks, in natural juice • 2 tablespoons low sodium soy sauce, or Braggs aminos • 1 (8 ounce) can sliced water chestnuts, drained • 1 clove garlic, minced • 1 teaspoon freshly ground ginger • 1 red bell pepper, cored and seeded, sliced into 1" strips • 1/4 cup raw honey • 1 tablespoon cornstarch

Directions:

1. Recommend using a 4-7 quart slow-cooker. 2. Pour juice from canned pineapple chunks into a small mixing bowl. Add to

juice, soy sauce, garlic, ginger and honey, whisk to combine. Add cornstarch and stir until combined.

3. Place chicken in slow-cooker, add pineapple chunks and water chestnuts. Pour pineapple mixture over chicken, cover. Add bell pepper the last 30 minutes of cooking time. Cook on low 4-6 hours. Serve chicken over a bed of quinoa or brown rice, ½ cup cooked grains per servings.

4. Other add-in suggestions: sliced zucchini, snow peas, diced carrots or diced almonds. Add these the last 30 minutes of cooking time.


Roasted Shrimp and Broccoli makes 4 servings

Ingredients:

• 5 cups broccoli florets • 1 tablespoon grated lemon zest, divided (just the yellow parts!) • 1 tablespoon fresh lemon juice • 1/2 tsp sea salt, divided • 1/2 tsp freshly ground black pepper, divided • 1 1/2 pounds peeled and deveined large shrimp • Cooking spray (coconut oil) • 2 tablespoons extra-virgin olive oil • 1/4 teaspoon crushed red pepper flakes

Directions:

1. Preheat oven to 425°. 2. Drop broccoli in boiling water for 1 minute. Drain and plunge into ice water;

drain. 3. Combine oil, remaining 1 1/2 teaspoons rind, remaining 1/4 teaspoon salt,

remaining 1/4 teaspoon black pepper, and crushed red pepper in a large bowl. Add broccoli; toss to combine.

4. Combine 1 1/2 teaspoons zest, juice, 1/4 teaspoon salt, and 1/4 teaspoon black pepper in a medium bowl. Add shrimp; toss to combine. Arrange broccoli and shrimp in a single layer on a jelly-roll pan coated with cooking spray. Bake at 425° for 8 minutes or until shrimp are done.


Mediterranean Stuffed Chicken Breasts w/ Roasted Green Beans makes 8 serving (great to save a few for later meals!)

Ingredients:

• 1 large red bell pepper • 1/4 cup (1 ounce) crumbled feta cheese • 2 tablespoons finely chopped pitted kalamata olives • 1 tablespoon minced fresh basil • 8 (6-ounce) skinless, boneless chicken breasts

Directions:

1. Preheat oven broiler. 2. Cut bell pepper in half lengthwise; discard seeds. Place pepper halves, skin

sides up, on a foil-lined baking sheet; flatten with hand. 3. Broil 15 minutes or until blackened. 4. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and finely

chop. Prepare grill to medium-high heat. 5. Combine bell pepper, cheese, olives, and basil. Cut a horizontal slit through

thickest portion of each chicken breast half to form a pocket. 6. Stuff 2 tablespoons bell pepper mixture into each pocket; close opening with a

wooden pick. 7. Sprinkle chicken with 1/4 teaspoon sea salt and 1/4 teaspoon black pepper. 8. Place chicken on a grill rack coated with cooking spray. Grill 6 minutes on

each side or until done. 9. Remove from grill; cover loosely with foil, and let stand 10 minutes.


Oven-Roasted Green Beans 8-10 servings (great for food prep!)

Ingredients:

• 2 pounds green beans, trimmed • 4 tsp extra virgin olive oil • 1 tsp sea salt • 1/2 tsp freshly ground black pepper

Directions:

1. Preheat oven to 425° 2. Place a flat sheet pan in oven for 10 minutes. Place beans in a large bowl. 3. Drizzle with oil; sprinkle with salt and pepper. Toss well to coat. Arrange green

bean mixture in a single layer on preheated baking sheet. 4. Bake at 425° for 8 minutes or until crisp-tender.


Clean Food Crush - s3.amazonaws.comDay+Clean+Eating... · 1 serving smoothie of choice from recipe book/cfc formula OR 1 apple 2 Tbsp Nut butter of choice -Lunch (recipes choices

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