Week 4 NO REFINED-SUGAR CLEAN EATING GUIDE

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2 Clean Food Crush 30 Day Clean Eating Challenge Week 4 NO REFINED-SUGAR CLEAN EATING GUIDE All rights reserved. No portion of this book may be reproduced, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of CleanFoodCrush, except for the inclusion of quotations in a media review. 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 4 CleanFoodCrush!2

3 CONTENTS Week 4 Intro 4 Breakfasts 7 Lunch 15 Dinners 26 Clean Eating Challenge - Week 4 CleanFoodCrush!3

4 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. Clean Eating Challenge - Week 4 CleanFoodCrush!4

5 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. Clean Eating Challenge - Week 4 CleanFoodCrush!5

6 Week 4 consists of 5 meals per day This week is all about VARIETY! :) There are plenty of 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 Stick with your favorites (smoothies, fruits, veggies, guac, hummus), 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! Clean Eating Challenge - Week 4 CleanFoodCrush!6

7 BREAKFAST RECIPE CHOICES WEEK 4 {May choose from any of our PRIOR breakfast ideas/recipes as well!} Avocado & Egg in a Hole Makes 2 servings 2 pieces of Ezekiel bread 2 eggs 1/4 of an avocado Spray oil 2 Tbsps grated cheddar cheese 1. Turn your oven on to a high broil. 2. Slice the avocado length-wise to get long, thin pieces. Cut a hole in the bread big enough to fit two avocado slices around the outside, and an egg in the center. 3. Spray an oven proof skillet, and heat over medium high heat. Add the bread to the skillet and place 2 avocado slices around the outer rim of the circle. Crack an egg gently into the center of the circle. Season with a little sea salt and pepper. 4. Reduce heat to medium and cook until the bottom of the bread is nicely browned. Carefully flip to the other side and cook for 2 minutes more, until browned. 5. Sprinkle 1 Tbsp of cheese over each piece of toast. Place the skillet in the oven to broil for 1-2 minutes, or until cheese is bubbly. Clean Eating Challenge - Week 4 CleanFoodCrush!7

8 Quinoa Breakfast Scramble Makes 2 servings ½ cup cooked quinoa 3 eggs, scrambled ½ avocado, cubed 2 Tbsps salsa ½ tsp lemon pepper ¼ tsp garlic salt 1. Place 1/4 cup quinoa in 2 serving bowls ad top with eggs divided, and 1/4 avocado. 2. Top with salsa and sprinkle with lemon pepper and garlic salt. Baked egg in avocado Makes 2 servings 1 avocado 2 small eggs 3 cherry tomatoes, sliced 2 garlic cloves, sliced 6-7 cilantro leaves Sprinkle of salt and pepper 1. Preheat the oven to 450F. 2. Cut the avocado in half, and remove the pit. 3. Scoop out 2 tablespoons of avocado flesh from the center to make room for the egg. 4. Place avocado halves in a tight fitting oven-proof bowl. 5. Crack each egg into each avocado half. 6. Top with sliced garlic and tomatoes. 7. Bake at 450F for minutes (bake for less if you want runny eggs.) 8. Top with fresh cilantro, salt, and pepper. Enjoy! Clean Eating Challenge - Week 4 CleanFoodCrush!8

9 Cinnamon Apple Breakfast Porridge (Grain-Free, Dairy-Free) Makes 4 servings 1/2 cup whole raw almonds 1/2 cup whole raw cashews 1/4 cup raw walnuts 1/3 cup unsweetened coconut flakes 1 large ripe banana 1 egg yolk 1 tbsp coconut oil 1 medium apple, chopped into bite-sized pieces 1/8 tsp ground nutmeg 1 14 oz. can (1 3/4 cups) pure coconut milk 2 tsp pure vanilla extract 2 tsp ground cinnamon 1/2 cup fresh or frozen berries 1. In a medium bowl, add the nuts and coconut flakes. Add enough filtered water to the bowl to completely cover the nuts and coconut. Add a pinch of salt and cover the bowl with a kitchen towel or plate. Allow the nuts to soak at least 7-8 hours or overnight. 2. Once soaking time is completed, drain the nuts and coconut flakes in a colander; making sure to rinse them well until water runs clear. 3. Add the nuts and coconut flakes to the bowl of a food processor. Then, add the egg yolk (if using) and banana (break the banana in pieces and add to the top of the nuts). 4. Pulse the nuts and banana mixture until it forms a fine nut meal, making sure to stop and scrape down the bowl as needed for an even texture. Then, remove bowl from food processor and set aside. (Please note: You can alternate between pulsing and blending, if desired. The goal is to create a fine nut meal, but not a paste. I find pulsing makes it easier to keep an eye on the consistency.) 5. Add coconut oil to a saucepan over medium heat. Add the chopped apple and nutmeg to the pan and sauté the apples until they begin to soften. 6. Next, add the coconut milk, vanilla, cinnamon and berries. Then add the banana-nut meal mixture. Stir well to thoroughly combine. 7. Bring the porridge to a gentle simmer and cook for about 5-6 minutes until it's thick and creamy. 8. Ladle the cinnamon apple porridge into bowls and add a splash of almond milk. Clean Eating Challenge - Week 4 CleanFoodCrush!9

10 Chia Banana Breakfast Pudding Serves 2 1 cup Water 2-1/2 Tbsp Chia Seeds 2 Ripe Bananas 1 cup Full-Fat Coconut Milk 1/2 tsp Ground Cinnamon Pinch of Salt Chia Gel 1. Combine the chia seeds and water in a pint jar with a tight fitting lid. 2. Shake to get all the chia seeds mixed in with the water & break up any lumps. 3. Set aside for 30 minutes, shaking occasionally to break up any lumps. Banana Pudding 1. In the bowl of a food processor or in a blender, combine bananas and coconut milk and pulse until smooth. 2. Pour banana mixture into a quart sized bowl (make sure to use a silicone spatula to scrape out everything) and mix in the cinnamon, salt, and chia gel 3. Store refrigerated and serve cold. Monkey Salad for 1 1 sliced banana 1/4 cup blueberries (or your favorite type of berry) 1/4 cup raw cashews 1 tablespoon almond butter Sprinkle of cinnamon Coconut flakes (optional) 1. Slice the banana and add to a wide mouth mason jar or bowl. 2. Add in cashews and blueberries, gently toss. Add almond butter to the top and sprinkle cinnamon. You can also add coconut flakes. Enjoy! Clean Eating Challenge - Week 4 CleanFoodCrush!10

11 BLT Breakfast Salad Serves 2 1 Bag of organic baby greens (you can substitute a head or two of kale chopped into ribbons if you can't find this blend.) 1/4 red onion, diced. 1 large tomato, seeded and diced. 1/3 cup roasted sunflower seeds. 6 pieces of uncured, nitrate-free bacon, cooked and chopped. 1 ripe avocado, thinly sliced. 2 eggs, soft boiled. salt & pepper to taste. Dressing: 1/4 cup olive oil. 3 tbs apple cider vinegar. 1 tbsp dijon mustard. Juice of 1 lemon. 1. In a large bowl combine your greens, onion, tomato, sunflower seeds and chopped up crispy bacon. 2. Place all of your salad dressing ingredients together in a mason jar. Put the lid on the jar and shake until the dressing has completely come together. Pour the dressing over your salad and work it into the leaves. Use your hands if necessary. Set the salad aside. 3. Soft boil your eggs. Six minutes in boiling water should do the trick. Once the eggs are done, peel them, slice them open and serve them on top of your salad with avocado slices. Clean Eating Challenge - Week 4 CleanFoodCrush!11

12 Fiesta Sweet Potato Hash Serves about 6 3 medium sweet potatoes 1 Tbsp avocado oil Sea salt and freshly ground black pepper to taste 1/2 tsp garlic powder, or 1 tsp freshly minced garlic 1 tsp ground cumin 6 fresh eggs 1/4 cup chopped fresh cilantro leaves 1/2 cup sliced grape tomatoes 1 ripe avocado, diced 1. I used 3 medium sweet potatoes, diced into even 1 inch cubes. 2. Heat a splash (about 1 Tbsp) of avocado oil in a large skillet on medium/high heat. 3. Toss the potatoes in the hot oil for about 20 minutes until cooked through & a little crispy. Season with sea salt and pepper to taste. Sprinkle with garlic powder, and cumin. Toss to coat potatoes well. 4. Carefully break eggs on top of the potatoes. 5. Lower heat to medium/low. 6. Cover pan & cook eggs to your desired doneness. Mine took about 6-7 minutes. 7. Sprinkle with fresh cilantro, chopped avocado, and sliced grape tomatoes. Greek Yogurt With Protein, Chocolate, and Blood Orange (EASY balanced breakfast idea!) 1 Serving Combine: 1 cup no-fat Greek yogurt flavor of choice 1 Tbsp dark chocolate 1 small blood orange, peeled Plus add to your breakfast plate (separately): 1 boiled egg OR 1 Tbsp nut butter Clean Eating Challenge - Week 4 CleanFoodCrush!12

13 Eggs and Avocado Toast with Blueberries (Simple YUMMY breakfast idea) 1 serving 1 slice Ezekiel bread, toasted 3-4 small slices of avocado 1 poached or boiled egg ½ cup blueberries 1. Smear Ezekiel toast with smashed avocado and add a poached egg, 2. Top with fresh herbs, sea salt, and red pepper flakes. 3. It s the perfect combo of whole grains and healthy fats. The side of blueberries and the herbs lend a dose of antioxidants. Skinny Overnight Oats with Chia Seeds, Blueberries & Bananas Makes 1 serving 1/2 c unsweetened almond milk, or coconut milk 1/4 c quick cooking oats 1/2 banana, chopped 1/2 c fresh blueberries 1/2 tbsp chia seeds Pinch ground cinnamon Optional: 1 tsp honey Optional toppings: Nuts (1 Tbsp walnuts is my fave!) 1. Combine the milk, oats, banana, blueberries, chia seeds, cinnamon and honey in a pint jar (or container). Cover and shake (or stir). Chill in the refrigerator overnight. 2. Remove from the refrigerator. Top with your favorite nut topping. Clean Eating Challenge - Week 4 CleanFoodCrush!13

14 Vanilla Green Protein Smoothie Makes 1 serving 1 small ripe banana, peeled 1 cup unsweetened almond milk 1 cup fresh baby spinach 1 serving vanilla protein powder (1/2 to 1 scoop) 1/2 cup ice 1. Combine all ingredients in blender. 2. Puree and pulse on high to combine for 10 to 15 seconds until all ingredients are roughly chopped. 3. Puree continuously on high until completely smooth and the spinach is completely pureed, 40 to 45 seconds. 4. Serve immediately. Veggie Frittata Bites Makes 4 servings, 2 frittatas per person 8 whole eggs ½ cup unsweetened almond milk ½ teaspoon freshly ground pepper 1/3 cup low-fat shredded cheddar cheese ½ cup zucchini ½ cup chopped tomatoes ½ cup mushrooms ½ cup chopped green bell pepper 2 tablespoons chopped red onion Pinch of salt (optional) 1. Preheat oven to 350 F 2. Beat eggs, milk, pepper and salt (if using) in medium bowl until blended. Add cheese, zucchini, tomato, mushrooms, bell pepper, and onion: mix well 3. Using a 1/4 cup measuring cup, scoop and pour evenly into 10 lightly sprayed muffin cups. 4. Bake until just set, 25 minutes. Cool on rack 5 minutes. Remove from cups by loosening sides with a knife, and serve warm.

15 LUNCH RECIPE CHOICES WEEK 3 Deconstructed Sushi Bowls Perfectly balanced portions of nutrient dense foods...while still being a delicious, and FUN meal to eat! For EACH 1 serving you'll need: 1/2 cup cooked brown rice 4-5 ounces cooked, wild caught shrimp. 1 cup chopped raw vegetables such as: red cabbage, carrots, cucumber, green onions, and 2 oz. avocado. 1. Arrange bowls as shown, rice on the bottom. 2. Serve with coconut aminos, Braggs liquid aminos, or low-sodium soy sauce, and toasted sesame seeds. Clean Eating Challenge - Week 4 CleanFoodCrush!15

16 Honey Sesame Chicken Lettuce Wraps Serves 6 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 serving: Fresh lettuce leaves of choice Shredded carrots Scallions Liquid aminos, coconut aminos, or low-sodium soy sauce 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. Clean Eating Challenge - Week 4 CleanFoodCrush!16

17 Honey-Lime Sriracha Lettuce Wraps. {If you haven't already tried these(or if you have...here's your reminder about them!!} Serves 4 2 lbs chicken tenders, diced olive oil lettuce for wraps grape tomatoes avocado green onion cilantro lime Marinade Juice of 2 fresh limes- about 2 Tbsp 2-4 Tbsp Sriracha sauce-or more to taste 1 Tbsp raw honey (optional) 1/2 tsp garlic powder 2 tsp ground cumin 1/2 tsp chili powder 1/2 tsp sea salt 1 Tbsp water 1/2 Tbsp olive, or avocado oil 1. Combine marinade ingredients well. 2. Place in medium glass bowl (cover), or gallon ziploc. Add diced chicken tenders. 3. Marinate 4 hours, or overnight, refrigerated, turning to coat occasionally. 4. Cook chicken in large, med-high preheated sauté pan, with 2 tsp olive oil. 5. Sauté uncovered until cooked through and outside is crispy. About 6-8 minutes. 6. Serve immediately on butter lettuce leaves with; tomato, avocado, green onion, cilantro, and fresh lime wedges. Clean Eating Challenge - Week 4 CleanFoodCrush!17

18 Stuffed Avocado for 1 serving you'll need: 1/2 an avocado 3-4 oz leftover Salmon, crumbled Diced fresh cucumber, tomato, red onion, and baby spinach, or basil leaves. Fresh lemon juice squeezed all over everything. Sea salt, and freshly ground pepper to taste. Bonus: the GOOD fats found in the avocado, and salmon help our brains function at their best. It also helps us to stay full (satisfied), longer...which makes this a wonderful afternoon meal! Cucumber Wraps w/tuna & Fresh Herbs. You can use Shredded Chicken Breast, or Turkey Breast in place of the Tuna. For each 1 serving you need: 1 large English Cucumber 4-6 oz shredded meat (tuna, chicken, turkey) 1 Tbsp diced red onion 1-2 Tbsp plain Greek yogurt, or mashed avocado 1-2 tsp organic prepared mustard 1 tsp fresh squeezed lemon juice 1 tsp fresh or dried Dill Optional: pinch of sea salt tiny pinch of garlic powder 1. Slice cucumber carefully, lengthwise. 2. Combine all remaining ingredients, taste test to make sure it's the way you want it! Wrap mixture in cucumber. Secure with toothpicks. 3. I love 1/2 cup of FROZEN grapes with mine!} Clean Eating Challenge - Week 4 CleanFoodCrush!18

19 Taco Stuffed Avocados aka "Avo-Tacos" Makes 6 Servings 3 medium ripe avocados Juice of 2 fresh limes 1 lb. ground meat of choice (I used grass-fed beef tonight) 1/2 of a yellow onion, diced Homemade taco seasoning: 1/2 Tbsp chili powder 1/8 tsp garlic powder 1/8 tsp onion powder 1/8 tsp crushed red pepper flakes 1/8 tsp dried oregano 1/4 tsp paprika 1 tsp cumin powder 1/2 tsp sea salt 1/2 tsp black pepper Combine spices well, you will only use about half of this mix per pound of meat, or to taste. Fresh taco toppings of choice: diced tomatoes fresh pico cilantro olives a touch of natural cheese (optional) 1. Halve avocados, brush with fresh lime juice, sprinkle with sea salt if desired. 2. Brown meat with the onion in a skillet over medium heat. Once cooked through, drain well. Add homemade taco seasoning (I add a sprinkle at a time, and taste test until it's right) and 1 Tbsp hot water. Simmer for 1-2 minutes until flavors combine. 3. Scoop hot meat into avocados. 4. Allow each person to top their Avo-Taco as they wish. Clean Eating Challenge - Week 4 CleanFoodCrush!19

20 Buffalo-Blue Lettuce Wraps Serves 2 2 large chicken breasts, cooked and shredded, or use 1 rotisserie chicken 1/2 Tbsp coconut oil 1/2 Tbsp olive oil 1/2 cup wing sauce 1/2 tsp celery seed Ground fresh pepper to taste 1/2 cup thinly sliced celery 2 Tbsp Natural blue cheese crumbles 2 Tbsp Plain Greek yogurt 2 heads of crisp iceberg lettuce 1/4 cup sliced green onion 1. In a large pan, cook and shred your chicken {to cook mine, I placed the chicken in the pan with 1/2 cup of water, shredding as it cooks. By the time it is finished cooking, all of the water cooks off}. 2. Keep the pan on medium heat. Add oils, stirring. Add wing sauce and celery seed. Add ground pepper to taste. Once sauce begins to bubble, remove from heat. Add thinly sliced celery. 3. Spoon into lettuce leaves, sprinkle lightly with blue cheese crumbles and dollop with a touch of yogurt. Sprinkle with green onions. Serve immediately while the chicken is still warm. Clean Eating Challenge - Week 4 CleanFoodCrush!20

21 Stuffed Ranchero Sweet Potato Makes 2 servings 2 small sweet potatoes 1 cup of black beans (rinsed) 1 tomato, chopped 1 clove of minced garlic 2-4 tablespoons of minced onion juice from 1/2 lime 2 tablespoons of chopped cilantro Optional: cumin, chili powder and garlic powder (to taste) 1. Cook sweet potato in microwave for 5-10 minutes, until soft (tip: puncture sweet potato with a fork a few times and cover with a moist paper towel to help it cook quicker. 2. If you are using an oven, cook at 400 degrees for about 45 minutes 3. Chop tomato, onions, cilantro and garlic, mix together 4. Optional: Season black beans with cumin, chili powder and garlic powder to taste 5. Cut sweet potato in half, and gently mash the two halves with a fork 6. Pour black beans over potato, then add salsa type mixture on top 7. Add juice from lime and cilantro. Clean Eating Challenge - Week 4 CleanFoodCrush!21

22 Crock Pot Cauliflower Chicken Chili Makes 6 servings ½ head of cauliflower, diced 1 onion, diced 1 red bell pepper, diced 1 poblano pepper, diced 2 garlic cloves, minced 1 28-ounce can organic tomato puree ½ cup chicken stock 2 tablespoons chili powder ¼ - ½ teaspoon chipotle chile flakes, to taste 1 teaspoon sea salt ½ teaspoon freshly ground pepper 6 boneless, skinless chicken thighs, cut in large chunks Toppings 1 avocado, diced or sliced 1 lime fresh cilantro 1. Add all chili ingredients to crock pot and stir to combine. 2. Cook on low for 8 hours. Taste and adjust seasonings. 3. Cube avocado, cut lime into wedges and chop fresh cilantro. 4. Serve chili topped with avocado, a squeeze of lime juice, and cilantro to taste. Clean Eating Challenge - Week 4 CleanFoodCrush!22

23 Shrimp Spring Rolls with Peanut Sauce Serves 4 Shrimp 1 lb shrimp, shelled and deveined 1 tsp sesame oil 1 TBS chopped fresh ginger 1 clove garlic, finely minced 1 TBS low-sodium soy sauce, or Bragg s liquid aminos 1 tsp rice wine vinegar ½ tsp raw honey Spring Rolls 12 rice wrappers ½ cup fresh basil leaves ½ cup fresh cilantro leaves 1 cup shredded red cabbage 1 large red bell pepper, thinly sliced 6 strawberries, sliced Peanut Sauce ¼ cup creamy all-natural peanut butter (I used a slightly sea-salted pb) ¼ cup full-fat coconut milk (from the can) 1 TBS rice wine vinegar 1 TBS low-sodium soy sauce ½ TBS lime juice ½ TBS raw honey 1 tsp sesame oil Prepare the Shrimp: 1. Heat 1 teaspoon of sesame oil over medium heat. 2. Add the ginger and garlic, and let them cook for about 2 minutes. Add the shrimp, and cook each side for 2 to 3 minutes. 3. The shrimp will be done when it looks orange and the shrimp has started curled inward. While the shrimp is cooking, stir the soy sauce, rice wine vinegar, and honey. Drizzle this sauce over cooked shrimp. 4. Let the shrimp cool for at least 20 minutes. Clean Eating Challenge - Week 4 CleanFoodCrush!23

24 Prepare the Spring Rolls: 1. Fill a bowl with hot water. 2. Dip a sheet of rice paper wrapper and wet it entirely. The wrapper doesn't have to be completely soft, just moist. It will continue to soften as you add more ingredients to it. 3. Place the wrapper on a flat surface. Fill the wrapper with shrimp, a slice of strawberry, all the vegetables, 2 to 3 basil leaves, and a few cilantro leaves. 4. Fold the lower half of the wrapper over the filling. Fold in the left and right sides toward the center. Continue rolling everything like you would a burrito. The spring rolls should seal nicely. Prepare the Dipping Sauce: 1. In a small bowl, mix all the peanut sauce ingredients until well incorporated. 2. Serve immediately and refrigerate leftovers. Almond Meal Crusted (Baked!) Chicken Nuggets Serves 2 (SERVE these with your fave side salad or veggies) 8 oz chicken breast or chicken tenders 1 egg (beaten) or 3 egg whites 1/4 cup almond meal Spices - 1 tsp of each: Paprika Garlic powder Onion powder Salt Pepper 1. Preheat oven to 375F 2. Prepare crust mixture by combining almond meal and spice mixture. 3. Cut chicken breast into two inch thick pieces. 4. Lightly coat the chicken pieces in egg whites or egg 5. Cover in the crust mixture. 6. Place nuggets on a baking sheet (use parchment paper to avoid stickiness) and bake for about 20 minutes. Clean Eating Challenge - Week 4 CleanFoodCrush!24

25 Black Bean Burrito Bowl Makes 4 servings 1 15 oz can of low sodium whole black beans (rinsed) 1/2 jalapeño pepper, chopped 1 red onion, diced 1 yellow bell pepper, diced 1.5 tsp cumin 1 tsp chili powder 2-3 cloves garlic Salt to taste 1 cup cooked brown rice (use 1/4 cup cooked per bowl) 1/2 cup fresh corn (use about 2 Tbsp per bowl) 1/2 cup organic, low fat cottage cheese (use 2 Tbsp per bowl) Chopped cilantro to taste Diced tomato Shredded romaine lettuce Salsa Blue corn chips (use 3-4 chips per bowl) Directions 1. Sauté garlic, jalapeño, onion, and bell pepper in 1 tsp olive oil until soft. 2. Add cumin, chili powder and let the spices toast for a second. Then add the black beans. 3. Let the mixture simmer for about 10 minutes. 4. Once the bean mixture is done, start assembling your bowl! Put 1/4 cup cooked brown rice in a bowl. 5. Top with 1/4 of the black bean mixture. 6. Then add your toppings: 2 Tbsp cottage cheese, 2 Tbsp corn, diced tomato, cilantro, salsa, and 3-4 corn chips crumbled on top. Clean Eating Challenge - Week 4 CleanFoodCrush!25

26 DINNER RECIPE CHOICES WEEK 3 Balanced Dinner Bowls Serving Size: 2 bowls 2 chicken thighs or breasts 12 oz chopped Butternut squash (about 2 cups) 1 Tbsp + 2 teaspoons coconut oil 6 cups mixed greens 1/2 an avocado, chopped ¼ cup tahini 1 tablespoon lemon juice 1 tablespoon apple cider vinegar 3 tablespoons water sea salt pepper garlic powder 1. Preheat oven to 425 degrees. Place butternut squash on a baking sheet. Toss with 2 teaspoons of melted coconut oil, ½ teaspoon salt, ¼ teaspoon pepper & ¼ teaspoon garlic powder. Roast in the oven for 25 minutes, tossing around half way through. 2. Take your chicken and sprinkle both sides with salt, pepper and garlic powder. Place a large sauté pan over medium high heat. Add 1 tablespoon of coconut oil and let heat up for about 30 seconds. Then add chicken and cook for 3-4 minutes on each side depending on how thick they are (If they are thick, I suggest pounding them down a bit so they all have even thickness). Set chicken aside. 3. In a small bowl combine tahini, lemon juice, apple cider vinegar, water, ½ teaspoon salt, ¼ teaspoon pepper & ¼ teaspoon garlic powder. Toss a couple of tablespoons of this dressing over the greens in a large bowl until evenly coated. 4. To assemble bowl add lettuce and top with butternut squash, chopped chicken and avocado pieces. Drizzle more tahini dressing on top and enjoy! Clean Eating Challenge - Week 4 CleanFoodCrush!26

27 Grilled Salmon with Mango Salsa Grilled Salmon with Mango Salsa Serves: 4 4, 6 ounce salmon fillets 1 teaspoon garlic powder 1 teaspoon chili powder sea salt and pepper to taste juice of 1 lime mango salsa: 2 mangos, diced ½ red pepper, diced ½ red onion, diced 1 small jalapeño, seeded and finely chopped ¼ cup packed cilantro leaves, roughly chopped 1. In a medium bowl stir together mango, red peppers, onions, jalapeño, and cilantro. Set aside until ready to use. 2. Stir together garlic powder, chili powder, and salt and pepper (I used about ½ teaspoon each). Rub mixture into salmon fillets. Grill over medium heat for 6-8 minutes on each side. 3. Squeeze fresh lime juice over grilled salmon, then top with mango salsa and serve. Clean Eating Challenge - Week 4 CleanFoodCrush!27

28 Skillet Beef Fajitas Makes 6 Servings 1 1/2 lb flank steak, sliced into thin ribbons against the grain 1 lime juiced 1/2 tsp chili powder 1/4 tsp of ground cayenne red pepper 1/8 tsp cumin 1/8 tsp paprika 1/8 tsp ground black pepper 1/2 tsp dried oregano 1/2 tsp Sea salt 1/4 tsp ground black pepper 2 Tbsp organic coconut oil 1 yellow bell pepper, trimmed, deseeded and sliced 1 red bell pepper, trimmed, deseeded and sliced 1 yellow onion, trimmed, peeled and sliced into thin slices 1 garlic clove, minced 5 ounces shitake mushrooms 1. Place steak, lime juice and spices in a large bowl and toss together until steak is evenly coated. Set aside. 2. Place a large heavy skillet over medium-high heat, I used cast-iron. Add coconut oil to pan and when melted add steak. 3. Try to lay steak out so that it is in a single layer on pan. 4. Let steak sear 3-4 minutes, flip and cook other side of steak for an additional 3-4 minutes, you want the outside to be completely seared. Remove steak from pan and set aside on plate. 5. Add onions, peppers, garlic and mushrooms to pan tossing to coat. There should be enough juice from the steak to toss and coat your veggies. If not add about 1/4 cup of your vegetable broth. Try to scrape any excess brown bits that are stuck to the bottom of the pan. Toss your veggies until they start to soften, about 5 minutes. Add green onion, jalapeño, vegetable broth, steak and any juices that collected on plate. 6. Toss and cook for an additional 5-8 minutes. 7. Remove from heat, toss cilantro on top as well as sliced avocado and additional jalapeño slices if you like. 8. Serve with brown rice, or lettuce cups Clean Eating Challenge - Week 4 CleanFoodCrush!28

29 BLT Dinner Bowls Serves 2 Lettuce (I used two romaine hearts) 1 large avocado 2 handfuls of cherry tomatoes 1 cucumber Handful of cilantro 4 slices of nitrate-free bacon 1/4 cup of feta cheese 2 cooked/grilled chicken breasts Dressing ingredients: 2 Tbsp good olive oil 1 Tbsp balsamic vinegar 1 tsp of mustard the juice of a small lemon sprinkle of sea salt Place all dressing ingredients in a small glass jar, shake to combine well 1. Cook your bacon until it s nice & crispy. While it s cooking, chop everything else up into bite-sized pieces. Throw in a bowl, followed by your bacon (chopped) when it s done. 2. Crumble your feta over the top. Add 1 grilled chicken breast to each salad. 3. Drizzle dressing evenly over each salad. Clean Eating Challenge - Week 4 CleanFoodCrush!29

30 Sun-dried Tomato Chicken thighs with Broccolini Serves 4 2 Tbsp Potato Starch or Tapioca Starch or Corn Starch 1/2 Tbsp. Sea Salt 1tsp. Freshly Ground Pepper 8 Chicken thighs, bone-in, skin removed 3 Tbsp. Avocado, or Olive Oil, divided 1 Yellow Onion, Sliced 3/4 C. Sliced Sun-dried Tomatoes (found on the shelf, freshly dried, NOT in oil) 1 Tbsp. Garlic, minced 1 tsp. Dried Italian Seasoning 1 tsp. Red Pepper Flakes 1 (13.5 oz.) Can of Coconut Milk 1 C. low-sodium Chicken Broth 2.5 lbs trimmed Fresh Broccolini Fresh Basil 1. Preheat oven to 400 degrees f 2. Mix starch, salt, and pepper in a medium sized bowl. Toss the chicken thighs in the mixture until coated. 3. Heat 2 T. of the Olive Oil in a large oven-proof frying pan. Add chicken, and brown on each side. Once chicken is browned, remove it and set it aside. 4. Add the remaining oil to the pan and heat to medium/high. Add the onion and sauté for 2 minutes. Then add the sun-dried tomatoes, garlic, Italian seasoning, and red pepper flakes and sauté for seconds. 5. Add coconut milk and broth and bring just to a boil. 6. Place the chicken back into the pan in a single layer. 7. Cover with an oven-safe lid and place in the oven. Cook for 45 minutes at 400 degrees. After 45 minutes, reduce the heat to 300 and add broccollini on top of the chicken. Replace lid, and cook for another minutes. 8. Garnish with fresh basil before serving. Clean Eating Challenge - Week 4 CleanFoodCrush!30

31 Quick & Easy Asian Pan Seared Salmon Salad for One This healthy Asian Pan Seared Salmon Salad for One, makes a quick and easy lunch or dinner-perfect or those busy days when you have no time to cook! Serves: 1 serving 1 6-ounce wild salmon filet 1 cup chopped Napa cabbage ¼ cup chopped green onion ⅛ cup peanuts 1 teaspoon Golden Balsamic vinegar 2 teaspoons extra virgin olive oil, divided 1 teaspoons sesame oil 1 teaspoon Braggs Amino Acids ¼ teaspoon Chinese 5 Spice Powder, or to taste sea salt and pepper 1. Heat a large heavy skillet over medium heat, add peanuts, and cook for ~3 minutes, stirring constantly to prevent burning. Remove peanuts from skillet, and allow to cool. 2. Add 1 teaspoon oil to the same skillet, and place salmon filet, skin side down, in the pan. Sprinkle salt and pepper on top and cook for 4 minutes, then flip over and cook for another 3 minutes. Remove salmon from pan to cool. 3. While salmon is cooking, chop the Napa cabbage and onions up, and make the dressing by combining the remaining olive oil with the sesame oil, balsamic vinegar, Braggs Amino Acids, and the Chinese 5 Spice Powder. Stir well, and set aside. 4. Assemble the salad by placing the cabbage on a plate, top with the salmon filet, sprinkle the green onions and peanuts on top, then drizzle the dressing over the salad. Clean Eating Challenge - Week 4 CleanFoodCrush!31

32 Chicken and Asparagus Lemon Stir Fry Makes 4 servings 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes sea salt, to taste 1/2 cup reduced-sodium chicken broth 2 tablespoons reduced-sodium soy sauce or Braggs Liquid Aminos 2 teaspoons cornstarch 2 tablespoons water 1 tbsp canola or grapeseed oil, divided 1 bunch asparagus, ends trimmed, cut into 2-inch pieces 6 cloves garlic, chopped 1 tbsp fresh ginger 3 tablespoons fresh lemon juice fresh black pepper, to taste 1. Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine. 2. Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes. Add the garlic and ginger and cook until golden, about 1 minute. Set aside. 3. Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside. 4. Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve. Clean Eating Challenge - Week 4 CleanFoodCrush!32

33 Cauliflower Rice Makes 2 servings 1 large head cauliflower (about 1 ½ pounds), cored and cut into florets 2 teaspoons olive oil 1 shallot, minced 2 cloves garlic, minced 1 teaspoon Braggs Liquid Aminos ¼ cup low-sodium chicken stock 1. Pulse cauliflower florets in a food processor until they re the consistency of rice. If you don t have a food processor, you can chop the florets with a knife until they re the consistency of rice. Note that this will take much longer and will be messy. 2. Heat olive oil in a large skillet over medium heat. Add the minced shallot and cook, stirring constantly, until the shallot starts to soften, about 30 seconds. 3. Add the minced garlic, stir quickly, then add the cauliflower, stir, and let it cook for about a minute. Add liquid aminos and chicken stock and cook, stirring occasionally, until the water has evaporated and the cauliflower is tender but still crunchy, about 6 minutes. Clean Eating Challenge - Week 4 CleanFoodCrush!33

34 Shrimp and Snow Pea Stir-Fry Makes 1 serving 2 teaspoons olive oil 2 scallions, thinly sliced, greens and whites separated 1 medium shallot, thinly sliced 4 ounces shrimp*, peeled and deveined (*Men, use 8 ounces) ½ teaspoon minced ginger 2 cloves garlic, minced 1 cups snow peas, stems trimmed, cut in 1-inch pieces 1 teaspoon liquid aminos, or low sodium soy sauce 2 tablespoons chicken stock 1. Heat oil in a large skillet over medium heat, then add the sliced scallion whites (reserve the greens for garnish) and sliced shallot. 2. Cook, stirring often, until the vegetables soften and start to turn translucent, about a minute. Add the shrimp and cook without stirring for one minute. Flip the shrimp, then cook for one minute more. Add the garlic and ginger and cook everything, stirring often, just until the garlic starts to soften, about 30 seconds. 3. Add the snow peas, aminos, and chicken stock and cook, stirring occasionally, until the liquid has evaporated, the snow peas are still very crunchy but not raw, and the shrimp is cooked through, about 2 minutes. 4. Eat the stir fry with half of the cauliflower rice. Clean Eating Challenge - Week 4 CleanFoodCrush!34

35 Single-Skillet Chicken Thighs with Asparagus and Red Pepper Makes 1 serving plus leftover chicken and asparagus 2 medium chicken thighs*, bone-in, skinless** (½ pound, total) ¼ teaspoon sea salt, divided freshly ground pepper 2 teaspoons canola oil 1 tablespoon apple cider vinegar ½ teaspoon paprika 1 teaspoon dijon mustard 1 bunch asparagus, woody ends trimmed 1 red bell pepper, cored and thinly sliced *Men, cook 3 large chicken thighs, ¾ pound total. **You can buy bone-in, skin-on chicken thighs, then peel the skin off and throw it away. Or, you can buy boneless, skinless chicken thighs. Cooking them with the bone just makes them taste a little bit better. 1. Preheat the oven to 425 F. 2. Use paper towels to thoroughly dry the chicken thighs, then season them all over with ⅛ teaspoon salt and pepper. 3. Heat canola oil in a large cast iron skillet over medium-high heat. When the skillet is hot, add the seasoned chicken thighs, and cook just until the underside is lightly browned, about 3 minutes. 4. While the chicken browns, combine the remaining ⅛ teaspoon kosher salt, vinegar, paprika, and mustard in a large mixing bowl and whisk to combine. Add the asparagus and sliced bell pepper to the mixing bowl, and toss to coat the vegetables in the vinegar mixture. 5. After the chicken has been cooking for about 3 minutes, add the vegetables to the skillet, scattered around the chicken thighs. You just want the chicken to stay in contact with the bottom of the pan so that it keeps browning. 6. Put the skillet in the oven and roast everything for 10 minutes. Take the skillet out, stir the vegetables, and flip the chicken thighs. Put the skillet back in the oven until the thighs are cooked through (a meat thermometer inserted into the thickest part of the thigh should read 165 F, and there should be no pink when you cut into the meat), about 10 more minutes. 7. When the chicken is cooked, take the skillet out of the oven and use a spoon or spatula to remove the chicken and vegetables from the skillet. Put one chicken thigh (1 ½ for men, but wait at least 5 minutes to cut the chicken) on a Clean Eating Challenge - Week 4 CleanFoodCrush!35

36 plate with half of the asparagus and all of the red pepper. 8. Let the leftover chicken thigh (1 ½ for men), and asparagus and cool completely. Cut the asparagus into 2-inch pieces. Remove the bone from the chicken thigh and cut it into ½ -inch cubes. Store leftovers in three separate airtight containers in the fridge. Quinoa Makes 1 1/2 cups (3 servings) 1 teaspoon olive oil 1/2 cup dry quinoa, rinsed and drained in a mesh sieve 1 1/2 cup low sodium chicken stock ¼ teaspoon sea salt 1. In a medium saucepan with a lid, heat 1 teaspoon olive oil over medium heat. 2. Add quinoa and cook, stirring constantly with a wooden spoon, for about a minute, until quinoa is completely dry and slightly toasted. 3. Add chicken stock and salt, and bring the mixture to a boil over high heat. 4. Lower heat to the lowest setting and cook, covered, for 15 minutes. Remove the pan from the heat and let it stand, covered, for 5 minutes. Remove the lid and fluff the quinoa with a fork. 5. Eat ½ cup quinoa with salmon for dinner tonight. Let the rest of the quinoa cool completely before storing in an airtight container in the fridge. Clean Eating Challenge - Week 4 CleanFoodCrush!36

37 Beef Enchilada Zucchini Boats 4 Servings 1 Tbsp avocado/olive oil ½ cup diced onion 1 lb. lean ground beef (grass fed if possible) 2 garlic cloves, minced 1/2 tsp smoked paprika 1 tsp cumin Sea salt to taste 3 medium-large zucchini, sliced in half lengthwise and scooped out to create a "boat" 1/2 cup red enchilada sauce (read labels...look for minimal ingredients) 1/4 cup shredded cheddar cheese (optional) 1/4 cup fresh cilantro leaves Optional Toppings: diced tomatoes diced green onions diced avocado 1. Preheat oven to 375 degrees. 2. Heat a medium large skillet to medium high heat. 3. Add oil and onions to the pan. Saute until translucent or soft, about 2-3 minutes. 4. Add the ground beef. Cook until there is no more pink in the meat, breaking up meat into small pieces. 5. Add garlic, smoked paprika, cumin, and salt to taste. Stir to combine. 6. In a 13x9 inch baking dish, lay zucchini boats flesh side facing up. Scoop the ground beef mixture into the "boat" part of the zucchini. 7. Pour the red enchilada sauce over the filled zucchini boats. 8. Sprinkle with cheese. (Optional) 9. Cover the baking dish with tin foil. Bake for minutes in preheated oven. 10.Remove foil from the pan. Bake for another 5 minutes uncovered. 11.Garnish with fresh toppings, and serve. Clean Eating Challenge - Week 4 CleanFoodCrush!37

38 Steamed Salmon with Garlic and Snap Peas Makes 1 serving plus leftover salmon ¼ cup low-sodium chicken stock 1 tablespoon apple cider vinegar 1 tablespoon liquid aminos 4 cloves garlic, thinly sliced 2 cups snap peas, ends trimmed 2 4-ounce fillets* salmon, skin removed (try and get two fillets that are the same thickness) ½ lemon, in 2 slices ¼ teaspoon sea salt freshly ground pepper ½ cup cooked quinoa (recipe above) *Men, cook two 8-ounce fillets 1. First, make a lid for your skillet out of parchment paper: Cut a square of parchment paper that s about three inches wider than the circumference of a large skillet. Fold the square in half diagonally, so that it s a triangle. Fold the two furthest corners of the triangle together, so that you have a smaller triangle. Do the same thing again, so that you have an even smaller triangle with eight layers of parchment. Take the tip of the triangle (where all of the folds converge) and pinch it together between two fingertips. Put that tip in the very center of your skillet, and mark where the outer edge of the skillet hits the parchment paper. Cut the folded parchment triangle along the curve of the skillet, then cut about half an inch from the tip of the triangle. Unfold the triangle, and you ll have a round piece of parchment the size of your skillet, with a hole in the center. Set this aside while you prep your ingredients. 2. In a large skillet off the heat, combine the chicken stock, apple cider vinegar, aminos, sliced garlic, and snap peas, then stir together and spread everything out in an even layer over the bottom of the skillet. 3. Season the salmon fillets with kosher salt and pepper on both sides, then place the salmon fillets atop the snap peas in the skillet and lay two lemon slices over each fillet. Cover everything with the parchment lid, then heat the skillet over medium-high heat until the liquid starts to simmer, about a minute. 4. Turn the heat down to medium-low and cook until the bottom half of the salmon is opaque, about 3 minutes. Carefully lift the parchment lid just enough to flip both salmon fillets over, then cook until the salmon is opaque on the Clean Eating Challenge - Week 4 CleanFoodCrush!38

39 outside and cooked through but still slightly pink on the inside, about 3 minutes more. 5. Transfer the snap peas to a serving plate with the warm cooked quinoa, then serve one salmon fillet atop the vegetables. Discard the lemon slices. 6. Let the second salmon fillet cool to room temperature before storing in an airtight container in the fridge. Clean Eating Challenge - Week 4 CleanFoodCrush!39