27 Quick, Easy, & Simple

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1 27 Quick, Easy, & Simple Clean Eating Recipes For health, muscle building, & weight loss By Kara Nicholas

2 Copyright 2014 Kara Nicholas. All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author. Disclaimer: This book by no means is meant to disregard any doctor's recommendations or health issues. Listen to your doctor but most importantly listen to your body. Use your own discretion. First published on 10/06/2014 The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

3 Acknowledgements Thank you to all of the friends and family members who believed in me. To those who encouraged me and inspired me and to those who motivated me. Without these positive people influencing my life I never would have aspired to be what I have always dreamed to become.

4 Introduction These recipes are a collection of foods that I eat on a weekly basis. They have helped me with weight loss, muscle building, my health goals, and my lack of time! The biggest issue that people seem to face with clean eating is the time consuming recipes, the overwhelming cooking tasks and ingredient lists, and the time needed to cook! I am a busy mom of three who teaches Zumba class, is constantly connecting with others through social media, networking. Having meetings, doing modeling events, spreading health and fitness information, and keeping up with housework! Even on my slower days at home with the kids, I certainly don't want to spend all my time in the kitchen! I'd rather be building legos, reading stories, playing with my beautiful children, and of course, cuddling! I created this clean eating cook book for those (like me) who need simple, fast, and healthy recipes that everyone in the family can enjoy because they taste good! Many of the baking recipes require you to cut, wash, & season the vegetables but after that the oven does the work! The prep time is very short in these recipes and I even offer tips to preserve some of your leftovers for future meals so you can have prepared meals ready in the freezer or fridge when you are rushing out the door! How to use this cookbook to make a balanced meal: 1) Pick a 'CARB' Dish: brown rice, corn, or sweet potatoes 2) Pick a VEGGIE Dish 3) Pick a PROTEIN Dish: oven roasted chicken breast, jerk chicken, BBQ chicken, or pan fried salmon Pair the 3 to make a fantastically easy & healthy meal, SIMPLE AS THAT!

6 Table of Contents Introduction Breakfasts Quick & Easy Oatmeal 1 Left Over Scramble 3 Fresh Veggie Scramble 5 Simplest Pancake... Ever 7 Blended Oat Smoothie 9 Carbs Baked Sweet Potatoes 11 Perfect Brown Rice 13 Oven Roasted Corn 15 Veggies Baked Asparagus 17 Baked Broccoli, Zucchini, & Bell Pepper 19 Fried Green Beans & Onion 21 Protein Easy Oven Roasted Chicken Breast 23

7 Simple Jerk Chicken 25 Oven Baked BBQ Wings 27 Pan Fried Salmon 29 Snacks Easy Guac Veggie Dip 31 3 Simple Yogurt Treats 33 Easy Banana Ice Cream 35 Juicing Recipes Ama-ZING Carrot Pineapple Juice 37 Clementine Juice 39 Sweet Beet Juice 41 Recipes for Water! Homemade Lemonade 43 Simple Soda 45 Slim Belly Water 47 *Bonus Recipe* 49 Tips 51 My Journey 55

8 Breakfast Fast and easy way to enjoy oats and give it a variation! There are limitless possibilities with this recipe, find what you like and make it your own! Blended Oat Smoothie 2 cups quick rolled oats 4 tablespoons ground flax seed (grind in coffee grinder for 2 seconds) 1 banana 2 squirts stevia 5 cups water (or to desired thickness) Directions: -Toss all ingredients in a blender -Blend Options: Add berries Add one scoop of protein powder Add one tablespoon of cocoa Add one tablespoon of peanut or almond butter Add milk instead of water Add orange juice Add spinach you will get your greens in and you wont even taste them!!

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10 Veggies Sounds super simple and you will never know how amazing fresh green beans taste when fried! This was a quick idea I came up with one day and now is a household favorite! Fried Green Beans with Onions 2 handfuls of fresh green beans ½ an onion 2 tablespoons organic butter, coconut oil or olive oil Sea salt Directions: -Heat oil -Cut ends off green beans and cut into ½ inch bits -Dice onion -Put green beans in frying pan and cook until almost tender (about 8 min) -Add onion and finish cooking until done (2-3 min) -Salt to taste Options: You can use garlic in place of onion! You can also add spices if you like! Another idea is adding Parmesan! Freeze some for a fast dinner in advance!

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12 Protein Chicken is a good lean protein that pairs well with any carb and veggie dish. It's also fast and easy and can be prepped ahead of time so you can add it to salads, or re-heat for meals later in the week! Easy Oven Roasted Chicken Breast Package of chicken Breast Olive oil or organic butter Sea salt Directions: -Heat oven to 400 -Coat chicken breast in oil and sprinkle with salt -Arrange in single layer on baking sheet -Bake for 20 minutes, sometimes I bake until it starts to brown Options: Rub your chicken breast with spices such as paprika, rosemary, thyme, black pepper, or dill for added flavor. You can also add fresh chopped onion and/or garlic to the pan before baking! STORING: Let chicken stand for about 30 minutes or until cool. Individually wrap chicken breasts in waxed paper. Divide wrapped chicken into two large freezer bags. Remove as much air as possible from the bags. Label and freeze for up to 4 months.

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14 Snacks This is a fast and easy way to enjoy your cut up sliced veggies! Easy Guac Veggie Dip 1 Avocado 1 piece of garlic minced 2 tsp fresh lemon juice Sea Salt Directions: -Mash avocado in a bowl -Add minced garlic and lemon, -Mix well (or blend in food processor) -Add salt to taste.

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Home Cooking For Fat Loss

Home Cooking For Fat Loss www.homecookingforfatloss.com 1 Copyright 2014 HomeCookingForFatLoss.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to