Recipes and Menu For Eating Clean
I've had several requests for ideas and menus. Here is a sample of a week for us:
Menu for this week
Monday
Italian Eggplant Casserole
Spinach salad
Sliced Watermelon/Canteloupe
Chocolate spinach and kale smoothie (Need a VitaMix or other high speed blender—-food processor might work)
Italian Eggplant Casserole (adapted from A Girl Worth Saving)
Either Olive Oil or Coconut oil
One large eggplant (peel and set aside)
1/2 pound Chorizo or mild Italian sausage (remove casing).
1 cup shredded Mozzarella cheese
15 oz Plus 8 oz tomato sauce
1 Tbsp Italian seasoning
1tsp garlic salt
Shortcut: use a can of prepared spaghetti sauce in the place of the last three ingredients. Check the labels and get one with as little sugar as possible. There are a few organic ones out there as well.
Heat the oven to 350 degrees. Spray or grease 8 x 10 casserole pan with the oil of your choice. Slice the eggplant into about 1/2 inch thick pieces. Line the casserole pan with the pieces—you will have extra. Set those aside for Eggplant fries later. In a frying pan (iron skillet if you have it) brown and drain the meat. In a bowl, mix together the tomato sauce, Italian seasoning and garlic salt. Spoon about half the mixture over the egg plant and then sprinkle the meat evenly across. Top with half the cheese. Repeat with the rest of the sauce and then the cheese. Bake for about 50 minutes and check to see if bubbly and the cheese will brown slightly.
Spinach Salad
Bag Organic spinach
Feta Cheese
1/4 cup rough chopped Walnuts
2 rough chopped Dates
One handful of fresh spinach per person. Sprinkle Feta Cheese, chopped walnuts and dates on top.
Balsamic dressing
1/4 cup Balsamic vinegar
1/4 cup Olive oil
1 tsp Italian seasoning
1 tsp Garlic salt
Put in a jar and shake. Serves about 4.
Chocolate Spinach Kale Smoothie
YOU NEED A HIGH SPEED BLENDER LIKE A VITAMIX
2 Tbsp Chia seeds
2 Tbsp Cocoa powder
6 packs of Truvia
One large handful of Spinach
One large handful of Kale
1/2 tsp Almond Butter
8 mini carrots
1 frozen banana
3/4 cup Almond Milk
Ice (about 2 cups)
Layer in order and gently process as the ingredients incorporate. Adjust thickness with ice and Almond Milk. You may like yours a little sweeter, just add a couple more packs of Truvia. This makes 4 cups approximately OR two mega glasses LOL.
Bonus for appetizer or just for fun!
Eggplant Fries
Cut the remaining eggplant pieces above into long strips. Cover a large cookie sheet with foil and spray with olive or coconut oil spray. Spread the eggplant fries across the sheet and spray them as well. Sprinkle with seasoned salt and bake at 400 for 6 minutes then turn over and cook another 8 minutes. For crispier fries, bake at 350 for up to 10 mins a side.
Tuesday
Deconstructed Beef Tacos
Strawberries/blueberries/raspberries
Smoothie again (we are addicts lol)
Deconstructed Beef Tacos
Olive oil or coconut oil spray
1 pound grass fed ground beef
1 tsp Sea Salt
1 Tbsp. Chili Powder.
1/4 tsp. Garlic Powder.
1/4 tsp. Onion Powder.
1/4 tsp. Crushed Red Pepper Flakes.
1/4 tsp. Dried Oregano.
1/2 tsp. Paprika.
1 1/2 tsp. Ground Cumin.
Shortcut: use a taco seasoning packet. Find one with the best ingredients and no preservatives.
3 Sweet Potatoes peeled and cubed
3 Roma Tomatoes deseeded and cubed
1 Avocado Chopped and tossed with lime juice to keep from browning
One Egg for every person (Fried)
Heat oven to 400 degrees. Cover 2 cookie sheets with aluminum foil and spray with coconut oil or olive oil. Spread sweet potato cubes on cookie sheets and spray with oil. Lightly salt. Place in the oven for 10 mins and stir and repeat. Brown the meat and drain. Add seasonings and combine and simmer slow. Set aside.
To make the tacos:
Scoop some sweet potatoes into a bowl. Cover with a spoonful of meat. Add tomatoes and avocado and then place an egg on top. Enjoy!
Variations:
—Lose the egg and add a small dollop of sour cream—-not much, you won’t need it and you won’t miss the cheese!
—Add lettuce or chopped kale as well
—Add a few black beans. Again, not much. Beans are not something you want to eat a lot of at any time.
Wednesday
Weeknight Chicken
Roasted Carrots
You guessed it…another smoothie. Sometimes we get crazy and make other flavors; but we are seriously addicted.
Weeknight Chicken
Chicken Thighs (whatever number you need)
Onion Powder
Garlic Salt
Pepper
Cinnamon
Heat oven to 350 degrees. Cover a cookie sheet with aluminum foil. Spray lightly with either olive or coconut oil spray. Lay thighs on pan with skin side up. Sprinkle both sides with all spices listed in order. Cook for 25 mins and flip and repeat.
Roasted Carrots
One handful of carrots per person
Balsamic dressing from Monday night —- if you are out, just grab the balsamic vinegar and mix it with oil in a bowl at a 1 to 1 ratio and add a little garlic salt. It will be fine that way.
Cover another cookie sheet with aluminum foil. Spray lightly with olive or coconut oil. Spread out the carrots and drizzle the balsamic dressing. Place this tray in the oven after you flip your chicken and they will be ready at the same time as the chicken.
This week is strange because we have plans on Thursday night but I’m including a dish here we made last weekend.
Thursday
Zoodles and meat sauce
Roasted Broccoli
Sliced Peaches (or fruit you love)
Smoothies—how did you ever guess? LOL
One Zucchini per person
1 pd of grass fed ground beef
Tomato sauce of your choice (make your own like in the Monday night recipe)
So…zoodles are Zucchini noodles. You can use a spaghetti squash here instead. I’ll explain that another day.
You will need a spiral slicer OR you can just use a potato peeler and make strips. It won’t look as much like spaghetti but I promise they will be delicious.
I use zucchini and squash and both are great together. Anyway, wash and cut off ends. Make your noodles and place them on a paper towel. Sprinkle lightly with salt and put another paper towel on top. After about ten minutes, place the zoodles in a frying pan with a little olive oil. Sauce for about 5 minutes. Put them in a colander to drain. DO NOT RINSE. You need to get rid of water here.
Brown your meat and drain, add sauce and you are ready. It’s just like making spaghetti the old way—you’re just replacing that fat producing pasta.
Roasted Broccoli
About one handful of broccoli florets per person
Garlic salt
Heat oven to 350 degrees. Cover cookie sheet blah blah blah (like above with foil and spray—see the pattern?) Spread out your broccoli and lightly spray and sprinkle with garlic salt. Cook for about 5-7 minutes depending on how “done” you like it.
Friday
Baked Cod
Avocado salad
SMOOTHIES of course
Baked Cod
I do this a million different ways but here is an easy one
One large fillet for two people or a medium fillet per person.
Garlic Salt
Cumin
Heat the oven to 400 degrees. Cover a cookie sheet with aluminum foil. Spray lightly with olive or coconut oil spray. Lay fillets on cookie sheet. Lightly spray and sprinkle with garlic salt and cumin. Bake for about 8 minutes or until fish flakes easily.
Twist: cover with spoonful of salsa instead and bake as above.
Avocado Salad
Chopped and deseeded tomatoes (there is no magic here but I generally add two roma tomatoes per avocado).
Cubed avocado lightly drizzled with lime juice
Fresh Cilantro
Lime juice
Olive Oil
Use leftover avocado and tomatoes from the taco night OR cut up some more. I mix the tomato and avocado and add lime juice and oil. Garnish with cilantro.
Saturday
LEFTOVERS and if there are none—we will be having Bacon and Eggs!
Menu for this week
Monday
Italian Eggplant Casserole
Spinach salad
Sliced Watermelon/Canteloupe
Chocolate spinach and kale smoothie (Need a VitaMix or other high speed blender—-food processor might work)
Italian Eggplant Casserole (adapted from A Girl Worth Saving)
Either Olive Oil or Coconut oil
One large eggplant (peel and set aside)
1/2 pound Chorizo or mild Italian sausage (remove casing).
1 cup shredded Mozzarella cheese
15 oz Plus 8 oz tomato sauce
1 Tbsp Italian seasoning
1tsp garlic salt
Shortcut: use a can of prepared spaghetti sauce in the place of the last three ingredients. Check the labels and get one with as little sugar as possible. There are a few organic ones out there as well.
Heat the oven to 350 degrees. Spray or grease 8 x 10 casserole pan with the oil of your choice. Slice the eggplant into about 1/2 inch thick pieces. Line the casserole pan with the pieces—you will have extra. Set those aside for Eggplant fries later. In a frying pan (iron skillet if you have it) brown and drain the meat. In a bowl, mix together the tomato sauce, Italian seasoning and garlic salt. Spoon about half the mixture over the egg plant and then sprinkle the meat evenly across. Top with half the cheese. Repeat with the rest of the sauce and then the cheese. Bake for about 50 minutes and check to see if bubbly and the cheese will brown slightly.
Spinach Salad
Bag Organic spinach
Feta Cheese
1/4 cup rough chopped Walnuts
2 rough chopped Dates
One handful of fresh spinach per person. Sprinkle Feta Cheese, chopped walnuts and dates on top.
Balsamic dressing
1/4 cup Balsamic vinegar
1/4 cup Olive oil
1 tsp Italian seasoning
1 tsp Garlic salt
Put in a jar and shake. Serves about 4.
Chocolate Spinach Kale Smoothie
YOU NEED A HIGH SPEED BLENDER LIKE A VITAMIX
2 Tbsp Chia seeds
2 Tbsp Cocoa powder
6 packs of Truvia
One large handful of Spinach
One large handful of Kale
1/2 tsp Almond Butter
8 mini carrots
1 frozen banana
3/4 cup Almond Milk
Ice (about 2 cups)
Layer in order and gently process as the ingredients incorporate. Adjust thickness with ice and Almond Milk. You may like yours a little sweeter, just add a couple more packs of Truvia. This makes 4 cups approximately OR two mega glasses LOL.
Bonus for appetizer or just for fun!
Eggplant Fries
Cut the remaining eggplant pieces above into long strips. Cover a large cookie sheet with foil and spray with olive or coconut oil spray. Spread the eggplant fries across the sheet and spray them as well. Sprinkle with seasoned salt and bake at 400 for 6 minutes then turn over and cook another 8 minutes. For crispier fries, bake at 350 for up to 10 mins a side.
Tuesday
Deconstructed Beef Tacos
Strawberries/blueberries/raspberries
Smoothie again (we are addicts lol)
Deconstructed Beef Tacos
Olive oil or coconut oil spray
1 pound grass fed ground beef
1 tsp Sea Salt
1 Tbsp. Chili Powder.
1/4 tsp. Garlic Powder.
1/4 tsp. Onion Powder.
1/4 tsp. Crushed Red Pepper Flakes.
1/4 tsp. Dried Oregano.
1/2 tsp. Paprika.
1 1/2 tsp. Ground Cumin.
Shortcut: use a taco seasoning packet. Find one with the best ingredients and no preservatives.
3 Sweet Potatoes peeled and cubed
3 Roma Tomatoes deseeded and cubed
1 Avocado Chopped and tossed with lime juice to keep from browning
One Egg for every person (Fried)
Heat oven to 400 degrees. Cover 2 cookie sheets with aluminum foil and spray with coconut oil or olive oil. Spread sweet potato cubes on cookie sheets and spray with oil. Lightly salt. Place in the oven for 10 mins and stir and repeat. Brown the meat and drain. Add seasonings and combine and simmer slow. Set aside.
To make the tacos:
Scoop some sweet potatoes into a bowl. Cover with a spoonful of meat. Add tomatoes and avocado and then place an egg on top. Enjoy!
Variations:
—Lose the egg and add a small dollop of sour cream—-not much, you won’t need it and you won’t miss the cheese!
—Add lettuce or chopped kale as well
—Add a few black beans. Again, not much. Beans are not something you want to eat a lot of at any time.
Wednesday
Weeknight Chicken
Roasted Carrots
You guessed it…another smoothie. Sometimes we get crazy and make other flavors; but we are seriously addicted.
Weeknight Chicken
Chicken Thighs (whatever number you need)
Onion Powder
Garlic Salt
Pepper
Cinnamon
Heat oven to 350 degrees. Cover a cookie sheet with aluminum foil. Spray lightly with either olive or coconut oil spray. Lay thighs on pan with skin side up. Sprinkle both sides with all spices listed in order. Cook for 25 mins and flip and repeat.
Roasted Carrots
One handful of carrots per person
Balsamic dressing from Monday night —- if you are out, just grab the balsamic vinegar and mix it with oil in a bowl at a 1 to 1 ratio and add a little garlic salt. It will be fine that way.
Cover another cookie sheet with aluminum foil. Spray lightly with olive or coconut oil. Spread out the carrots and drizzle the balsamic dressing. Place this tray in the oven after you flip your chicken and they will be ready at the same time as the chicken.
This week is strange because we have plans on Thursday night but I’m including a dish here we made last weekend.
Thursday
Zoodles and meat sauce
Roasted Broccoli
Sliced Peaches (or fruit you love)
Smoothies—how did you ever guess? LOL
One Zucchini per person
1 pd of grass fed ground beef
Tomato sauce of your choice (make your own like in the Monday night recipe)
So…zoodles are Zucchini noodles. You can use a spaghetti squash here instead. I’ll explain that another day.
You will need a spiral slicer OR you can just use a potato peeler and make strips. It won’t look as much like spaghetti but I promise they will be delicious.
I use zucchini and squash and both are great together. Anyway, wash and cut off ends. Make your noodles and place them on a paper towel. Sprinkle lightly with salt and put another paper towel on top. After about ten minutes, place the zoodles in a frying pan with a little olive oil. Sauce for about 5 minutes. Put them in a colander to drain. DO NOT RINSE. You need to get rid of water here.
Brown your meat and drain, add sauce and you are ready. It’s just like making spaghetti the old way—you’re just replacing that fat producing pasta.
Roasted Broccoli
About one handful of broccoli florets per person
Garlic salt
Heat oven to 350 degrees. Cover cookie sheet blah blah blah (like above with foil and spray—see the pattern?) Spread out your broccoli and lightly spray and sprinkle with garlic salt. Cook for about 5-7 minutes depending on how “done” you like it.
Friday
Baked Cod
Avocado salad
SMOOTHIES of course
Baked Cod
I do this a million different ways but here is an easy one
One large fillet for two people or a medium fillet per person.
Garlic Salt
Cumin
Heat the oven to 400 degrees. Cover a cookie sheet with aluminum foil. Spray lightly with olive or coconut oil spray. Lay fillets on cookie sheet. Lightly spray and sprinkle with garlic salt and cumin. Bake for about 8 minutes or until fish flakes easily.
Twist: cover with spoonful of salsa instead and bake as above.
Avocado Salad
Chopped and deseeded tomatoes (there is no magic here but I generally add two roma tomatoes per avocado).
Cubed avocado lightly drizzled with lime juice
Fresh Cilantro
Lime juice
Olive Oil
Use leftover avocado and tomatoes from the taco night OR cut up some more. I mix the tomato and avocado and add lime juice and oil. Garnish with cilantro.
Saturday
LEFTOVERS and if there are none—we will be having Bacon and Eggs!
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