Recipes

****Some Recipes Adapted from Tosca Reno's Eat Clean Cookbooks


Refreshing Pineapple Whipped Sorbet!

 Ingredients
1 fresh pineapple, peeled, cored and chopped
1 cup almond milk...
1 tablespoon honey (optional, for authentic sweetness)

 Instructions
To get started, you’ll want to freeze the pineapple chunks. I chopped mine a day ahead of time, and froze the chunks overnight. You could also purchase frozen pineapple, if you prefer.

This recipe works best in a high-speed blender, like the Vitamix, because you’ll need to be able to pulverize the frozen pineapple into an ice-cream-like consistency. A normal blender will most likely not work, but a food processor might.

Combine the frozen pineapple with the almond milk and honey, then blend until a frozen sorbet texture is achieved.

For an authentic Dole Whip presentation, transfer the frozen dessert to a large plastic bag, and cut off the tip to create a piping bag. Pipe the pineapple whip into 4-6 dishes, and serve immediately!

Any leftovers can be frozen in an ice cube tray, and used in smoothies later. Enjoy









Tam's Morning Constitutional Muffins

Makes 15 muffins
Prep 15 minutes
Cook time 20-25 minutes

Ingredients
1/2 cup whole wheat flour
2 cups of raw bran
1 cup of ground flax seed
1 cup of raw wheat germ
4 tsp of baking powder
2 tsp baking soda
8 egg whites
1 cup unsweetened applesauce
1/2 cup of agave nectar
1/2 cup skim milk
1-1/2 cups water
1 cup walnuts (you can also add raisins or your favorite dried fruit)

Method
1. Preheat oven to 350. Line muffin pan with cupcake liners.
2. Combine all ingredients in a large mixing bowl. Don't over mix or muffins will be flat.
3. Fill muffin liners almost full. Bake for 20-25 minutes. Muffins are done when toothpick inserted comes out clean. Serve cool or freeze individually.

Nutritional Value Per serving
Calories 189
Protein 9g
Carbs 31g
Fiber 8g
Fat 7g

Scrambled Tofu & Spinach & Tomato

Ingredients
1 small onion
3 cloves garlic
2-3 roma tomatoes
1 lb. extra-firm tofu
1 tsp. cumin
1 tsp. smoked paprika
1/4 tsp. turmeric
1/4 cup nutritional yeast
Large handful baby spinach (or more)
Salt to taste

Directions
Dice onion and mince garlic.
In a large pan over medium heat, saute onion with a little salt for 7-8 minutes.
Meanwhile, crumble tofu and dice tomatoes.
Add garlic to the pan, and cook for 30 seconds. Add crumbled tofu and tomato. Cook about 10 minutes, stirring occasionally. (Some may stick on the bottom but that's normal.)
While the tofu is cooking, put the cumin, paprika, and turmeric in a small bowl. Add 1-2 Tbsp. water, and stir to combine.
Add seasonings and nutritional yeast to the pan. Stir well to combine.
Add spinach and cook another 3 minutes.




Ultimate Smoothie



YIELD: 1 serving
PREPARATION TIME: 5 minutes
COOKING TIME: 0 minutes


Details

Is there anything more satisfying than downing a refreshing post-workout smoothie while basking in the warm spring sun? Cottage cheese gives this beverage a protein punch – and makes it nice and thick.

Ingredients

• 1 cup / 240 ml ice cubes
• 1 cup / 240 ml skim, soy, rice or almond milk
• ¼ cup / 60 ml low-fat cottage cheese
• ½ cup / 120 ml fresh strawberries, sliced
• 1 kiwi, peeled and cut into chunks
• ½ cup / 120 ml green tea, chilled

Preparation

1. Toss all ingredients in blender and process until smooth.



Asian Noodle Bowl




YIELDS: 4 servings
PREPARATION TIME: 30 minutes
COOK TIME: 25 minutes




Details

Not sure what to make for dinner tonight? The great thing about this dish is you can substitute whatever veggies you have on hand. It makes delicious leftovers!

Ingredients

• 2 large boneless, skinless chicken breasts, sliced into ¼-inch strips
• 2 Tbsp / 30 ml low-sodium soy sauce
• 1 tsp / 5 ml fresh ginger, minced
• 1 clove garlic, passed through a garlic press
• 2 Tbsp / 30 ml rice wine vinegar
• 2 Tbsp / 30 ml toasted sesame oil
• 4 cups / 960 ml low-sodium chicken or vegetable broth
• 1 package / 8 oz dry soba noodles or Asian noodles
• ½ cup / 120 ml frozen peas
• 2 cups / 480 ml broccoli spears
• ¼ cup / 60 ml thinly sliced sweet red pepper
• 1 small carrot, peeled and grated
• 4 green onions, thinly sliced on the diagonal
• 4 generous handfuls spinach
• ¼ cup / 60 ml unsalted roasted peanuts, chopped (optional)


Preparation

1. Combine chicken, soy sauce, ginger, garlic, rice wine vinegar and toasted sesame oil in a small saucepan. Heat mixture on medium.


2. Add broth and bring to a gentle boil. Continue cooking until chicken is no longer pink – at least 10 minutes.


3. Add noodles, peas, broccoli and red pepper. Cook until broccoli turns bright green and is tender-crisp. Reduce heat and let sit, covered.


4. Stir in carrot and green onion.


5. When ready to serve, divide spinach leaves among four bowls at the bottom of each bowl. Ladle soup into each bowl, making sure to divide ingredients as evenly as possible. Garnish with peanuts (if using).


Tip

Add bok choy, nappa cabbage, rapini or other greens to this meal to up the nutrient value of this dish!




Baked Grains Pilaf

Ingredients:
1 Tbsp extra virgin olive oil
1 Onion, peeled and finely chopped
1 Small Carrot, peeled and finely chopped
3 Stalks of Celery, finely chopped
1/2 Cup of finely chopped bell pepper
1/2 Cup of corn kernels
3/4 Cup millet, rinsed well
3/4 Cup Quinoa, rinsed well
3 Cups of low sodium chicken/vegetable broth
1 Tsp sea salt




Cooking instructions:




1. Preheat oven to 350. Coat casserole dish with olive oil




2. Place remaining oil in a medium skillet and heat gently. Add onion, carrot, celery, pepper and corn. Cook until onion is see through.




3. Place washed grains in casserole dish. Add cooked veggies and mix to combine. Add Chicken/Veggie broth and salt. Cover dish with lid or tin foil. Cook for 30 min or until all the water is absorbed. Remove and serve hot with any meal.





Paradise Island Bean Burgers

Ingredients


1 cup black beans, rinsed, drained and mashed
1 cup cooked brown rice
1 clove garlic chopped
2 Tbs leeks whites only, chopped
2 Tbs pumpkin (canned) or sweet potato mashed
1 tsp chili powder
1/2 tsp oregano
1/2 tsp basil
1/4 tsp ground cumin
1 tsp sea salt
1 Tbs EVOO
4 Toasted Ezekiel buns (optional, not included in cal. count)

Directions

* Mix all ingreds except EVOO and buns in a large bowl. Coat clean hands with olive oil to mix.
* Divide mixture into equal fourths, shape into patties.
*Heat grill pan over medium flame and coat lightly with oil.
* Add patties and cook 5 minutes per side or until patties are "golden" and crispy.
* Serve on toasted burger buns.
* Dress with favorite accoutrements!

Number of Servings: 4




Baked Herbed Rainbow Trout

Ingredients:

3 lbs whole trout, 2 whole rainbow trout cleaned with head on

1 tablespoon olive oil

1 lemon, cut into wedges

4 tablespoons garlic, minced

2 cups rosemary, fresh lightly chopped

2 cups sage leaves

salt and pepper


Directions:

1 Preheat the oven to 375 to degrees F.

2 Put garlic, rosemary, and sage into a small bowl.

3 Salt and Pepper to taste. Toss well to combine and set aside.

4 Brush the trout, inside and out with olive oil.

5 Season inside and out with salt and pepper.

6 Stuff half of the lemons and half of the herb mixture in each of the trout.

7 Place on a coated baking pan.

8 Bake approximately 15-20 minutes.

9 Allow to sit for 5 minutes before splitting in half and serving.





Heirloom Tomato Salad with Bocconcini and Basil

serves 4
active time: 15 min


1. 2 medium red heirloom tomatoes – cut in 1/4” slices

2. 1 medium yellow or orange heirloom tomato – cut in 1/4” slices

3. 1 medium green heirloom tomato – cut in 1/4” slices

4. 1 cup mixed heirloom cherry tomatoes or husk tomatoes

5. 1 lb (454gr) bocconcini (baby mozzarella balls) – drained on paper towels

6. extra virgin olive oil

7. sea salt to taste

8. freshly ground black pepper to taste

9. 1/2 cup small basil leaves

1. Arrange the tomatoes and bocconcini onto 4 plates. Drizzle lavishly with olive oil. Sprinkle with salt and pepper. Garnish with the basil and serve with sourdough or Italian country bread ( best to use a whole grain!!).


Golden Couscous




Ingredients


1 small leek, whites and light green only (finely chopped (about 1/3 cup)


1 clove garlic, passed through a garlic press


2 Tbsp chopped finely fresh parsley


1 ½ cups low sodium chicken or veg stock


Pinch of ground cumin


Several saffron threads crumbled (you can use turmeric instead for a slightly different flavor)


1 cup couscous


Directions

1. Place chopped leek, garlic, and parsley in a medium saucepan with the stock, cumin and saffron. Bring to a boil.


2. Add couscous and cover tightly. Remove from heat immediately and let stand for several minutes to allow the grains to absorb the stock.


3.     Fluff with a fork before serving.