Clean Recipes

Yesterday was all about maintaining a clean diet. To set myself, and all of you, up for success I'm featuring some clean recipes that are filling, scrumptious, and easy to make. 

It's smart to keep a few grain bases 'clean' salads in the fridge to snack on. Not only are they tasty, but they're satisfying, clean, and full of fiber and whole grains that keep you fuller longer.

All ingredients highlighted are clean foods. 

Farro Salad

step by step picture directions below

2-3 green onions
1 green bell pepper, diced
1 red bell pepper, diced
1 yellow bell pepper, diced

1 orange bell pepper, diced

1 small jalapeno, remove seeds and diced
2 cup farro
2 1/2 cups water 
1/3 cup feta cheese
Olive Oil 


Add water to medium sauce pan, salt and bring to boil

Add faro and bring to a boil

Reduce the heat and simmer with lid on for 15-30 minutes or until tender

Saute green onions for 2 minutes, then add green/red/yellow/orange bell peppers, jalapeno, in olive oil in medium pan, on medium heat until vegetables are tender and almost cooked through

Season with salt and pepper to taste

Transfer farro into pan with vegetable mixture

Reduce heat to medium-low heat and cook farro until brown and fully mixed with vegetables 

Add feta cheese to mixture 

Add water to medium sauce pan, salt and bring to boil - Add faro and bring to a boil - Reduce the heat and simmer with lid on for 15-30 minutes or until tender

Saute green onions for 2 minutes, then add green/red/yellow/orange bell peppers, jalapeno, in olive oil in medium pan, on medium heat until vegetables are tender and almost cooked through

Season with salt and pepper to taste - Transfer farro into pan with vegetable mixture - Reduce heat to medium-low heat and cook farro until brown and fully mixed with vegetables 

Add feta cheese to mixture

Serves 4-6, heaping cup is one serving

169.75cals, 27 cals from fat, 3g fat, 11mg chol, 21.71g carbs, 3.75mg sodium, 3.09g protein, 18% vitamin A, 11% vitamin C, 7% Calcium, 41% iron

Quinoa Salad

step by step picture directions below

1 cup uncooked quinoa (or 3 cups cooked)
1(15oz) can black beans (or 1-1/2 cups) drained and rinsed
1-1/2 cups cilantro, finely chopped
3 small/medium carrots, julienne (about 1-1/2 cups) 

1 large chopped and roasted sweet potato

4 green onions chopped

sea salt and black pepper to taste

For Dressings

3 tbls fresh lime juice (about 1 lime)

2 tbls extra virgin olive oil

1 large clove garlic, minced (or 1/2 tsp garlic powder)

1 tsp ground cumin

1 tsp pure maple syrup (or other liquid sweetener)

1/2 tsp sea salt

Prepare Quinoa

Rinse quinoa in a fine mesh sieve

Add into pot along with 1-1/2 cups water or vegetable broth

Bring to boil, reduce heat to low-med and then cover with a tight fitted lid

Simmer for 15-17 minutes until the water is absorbed and the quinoa is fluffy

Remove from heat and steam with the lid on for 5 additional minutes

Fluff with fork and chill in the fridge for at least 15 minutes

In a large bowl toss quinoa, drained and rinsed black beans, cilantro, carrots (or roasted sweet potato) and green onions

Whisk together dressing in small bowl or jar

Pour onto salad and toss to combine

Season with salt and pepper to taste

 Bake sweet potato for 30-45 minutes on 370 degrees

Prepare Quinoa - Rinse quinoa in a fine mesh sieve - Add into pot along with 1-1/2 cups water or vegetable broth - Bring to boil, reduce heat to low-med and then cover with a tight fitted lid - Simmer for 15-17 minutes until the water is absorbed and the quinoa is fluffy - Remove from heat and steam with the lid on for 5 additional minutes

In a large bowl toss quinoa, drained and rinsed black beans, cilantro, carrots (or roasted sweet potato) and green onions

Whisk together dressing in small bowl or jar - Pour onto salad and toss to combine - Season with salt and pepper to taste

*Salad is better chilled. Chill for 1 hour

**Great meal prep salad

223 calories, 31 calories from fat, 3g fat, 0mg chol, 40g carbs, 58.76mg sodium, 8.75g protein, 84% vitamin A, 14% vitamin C, 4% Calcium, 20% iron


 

Fennel & Spinach Soup 

with Roasted Pepper Yogurt

step by step picture directions below

2 red bell peppers
2 large fennel bulbs with stalks
2 tbs extra virgin olive oil
2 cups chopped leeks about 2 medium leeks
1 cup chopped shallots about 2 large shallots
1 tbs fresh thyme chopped
3/8 tsp salt 
2 cups fat free, lower sodium vegetable broth
1 cup water
1 bay leaf
4oz fresh spinach
1/4 tsp freshly ground black pepper
1/2 cup fat-free greek yogurt
1 tsp grated lemon rind
1 tsp fresh lemon juice
dash of ground red pepper

Pre heat broiler

Cut Bell Pepper in half lengthwise discarding seeds and membranes

Place pepper halves, skin side up, on a foil-lined baking sheet, flatten with hand

Broil 15 minutes or until blackened

Place in a paper bag, fold to close tightly, let stand for 10 minutes, peel and chop, set aside

Trim tough outer leaves from fennel, mince feathery founds to measure 2 tbs, set aside

Remove and discard stalks, cut bulbs in half lengthwise; discard core, chop bulbs to measure about 4 cups, chop leeks

Heat oil in a large dutch oven over medium heat 

Add fennel bulb, leek, shallots, thyme, and salt

Cook and cover for 10 minutes stirring occasionally

Add broth, water, and bay leaf; bring to boil, cover, reduce heat and simmer for 12 minutes

Discard bay leaf, stir in spinach and black pepper

Remove from heat, cover and let stand for 5 minutes at room temperature

Pour 1/2 of fennel mixture into a blender

Remove center piece of blender lid (to allow steam to escape)

Secure blender lid on blender

Place a clean towel over opening in blender lid (to avoid splatter) 

Blend until smooth

Return pureed soup to pan, heat over medium heat for 2 minutes or until thoroughly heated

Combine roasted bell pepper, yogurt, lemon rind, lemon juice, and ground red pepper in a food processor, process until smooth

Pre heat broiler - Cut Bell Pepper in half lengthwise discarding seeds and membranes - Place pepper halves, skin side up, on a foil-lined baking sheet, flatten with hand - Broil 15 minutes or until blackened - Place in a paper bag, fold to close tightly, let stand for 10 minutes, peel and chop, set aside (do not rinse)
As you can see I used a different method. If you have a gas stove try scorching the outside of the peppers on the open flame, once charred cover for 10-15 minutes, uncover and unpeel (never rinse the bell peppers one charred, you will be rinsing away the flavor)

Trim tough outer leaves from fennel, mince feathery founds to measure 2 tbs, set aside - Remove and discard stalks, cut bulbs in half lengthwise; discard core, chop bulbs to measure about 4 cups - chop leeks

Add fennel bulb, leek, shallots, thyme, and salt - Cook and cover for 10 minutes stirring occasionally - Add broth, water, and bay leaf; bring to boil, cover, reduce heat and simmer for 12 minutes - Discard bay leaf, stir in spinach and black pepper - Remove from heat, cover and let stand for 5 minutes at room temperature

Remove from heat, cover and let stand for 5 minutes at room temperature - Pour 1/2 of fennel mixture into a blender - Remove center piece of blender lid (to allow steam to escape) - Secure blender lid on blender - Place a clean towel over opening in blender lid (to avoid splatter) - Blend until smooth

Combine roasted bell pepper, yogurt, lemon rind, lemon juice, and ground red pepper in a food processor, process until smooth

96 cals, 3.8g fat, 0.5g sat fat, 2.5 mono, 0.5 poly, 4g protein, 13g carbs, 3g fiber, 0.0mg cholesterol, 1.8mg iron, 255mg sodium, 73mg calcium

Robin Bashinsky, Cooking Light, Dec 2010


That's all today friends!
Have a great day
Blessings,
Mary