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The Eat-Clean Diet Cookbook 2: Over 150 brand new great-tasting recipes that keep you lean! (Eat Clean Diet Cookbooks) - Softcover
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The best-selling Eat-Clean Diet series has helped millions of people around the world lose weight and get healthy, one recipe and one meal at a time. Readers wanted more recipes and Tosca delivers with over 150 brand-new, mouthwatering recipes, all nutritious, easy-to-prepare and designed to help you shed unwanted fat and get the body of your dreams. Gorgeous full-color photos for each recipe throughout!
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Über die Autorin bzw. den Autor
Tosca Reno is an internationally known nutritionist, weight-loss specialist, fitness trainer, motivational speaker, and bestselling author. Her Eat-Clean Diet book series has sold more than two million copies. She tours 250 days out of every year, speaks approximately ten times per month all across North America, and appears at book and health events, bookstore signings, and school events several times a year.
Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.
When I wrote my first cookbook in 2007 I had no idea what a phenomenon The Eat-Clean Diet® series would become. Sure, the original Eat-Clean Diet book had been selling well and people were asking for recipes that's what inspired me to write a cookbook. Little did I know that over four years later, my books would have sold well over a million copies, and many millions of lives would have been transformed by the concept of Eating Clean.
That first cookbook shot to number one on the best-selling cookbook chart its very first week and has been in continuous reprint ever since. In fact, in at least one country its the top-selling cookbook of the past four years! I am incredibly honored that so many people have put their faith in my words and allowed me into their kitchens. For years now my readers have been begging me for more recipes. In response, Im thrilled to finally offer you this: The Eat-Clean Diet Cookbook 2.
Food has always been important to me. Before my transformation at the age of 40, I was a typical Martha Stewart mom. The food I offered my family was made with love (and, looking back, too much fat!). My love for sharing food has not changed. Great food is one of life's pleasures, and there is no reason to stop enjoying food or eat food that tastes bad just because you've chosen a healthier way of life. In fact, fresh, in-season Clean food in its most natural state is the best-tasting food you can eat. I enjoy experimenting with aromatic spices, subtle herbs and magical combinations of flavors. I learn which foods offer the most nutrition, the highest levels of antioxidants and the most immune-boosting strength, and then I create delicious meals from them.
The Eat-Clean Diet Cookbook 2 contains all-new recipes to suit all tastes and lifestyles. Try the Smoked Salmon Asparagus Bundles for brunch or the Quinoa and Black Bean Lunch Bowl for a refreshing lunch outside the sandwich. Try the Peach and Heirloom Tomato Salad the next time you have guests for dinner or the BBQ Pork Ribs while watching the game.
Nothing is better than seeing my friends and family eat a satisfying meal that I know will keep them healthy, strong and lean. I know I am not just feeding their stomachs, but Im also providing them with the very best foundation for a healthy, active, long life. When I see them dig in, with smiles on their faces and enjoyment on their tongues, I look around and say: Life is good.
1 Breakfast
JUMP START GRANOLA
HUEVOS RANCHEROS
BAKED EGGS with Tomatoes, Turkey Bacon, Chives and Toasted Breadcrumbs
AÇAI BLUEBERRY BREAKFAST SHAKE
PAPAYA WITH A KICK
HEARTY BLUEBERRY CORN CAKE
ORZO FRITTATA with Mushrooms, Peppers and Yellow Squash
SUPER POWER SMOOTHIE
SAVORY VEGETABLE WAFFLES
CHERRY PROTEIN POP'EMS
CHILI AND SCRAMBLED EGG BREAKFAST TACOS
OAT PORRIDGE with Holiday Spices
STRAWBERRY PEACH KEFIR SMOOTHIE with Chia Seeds
JUMP START GRANOLA
Servings: 12 x ½ cup
Prep time: 10 minutes
Cooking time: 75-90 minutes
Granola is usually thought of as a health food, but typical granola is high in fat, salt, sugar and calories. My version contains unsweetened coconut and dried fruits (they are still sweet, trust me!), natural honey and just a hint of sugar to imitate that sweet, crunchy taste we all know and love.
INGREDIENTS
3 cups / 720 ml old-fashioned rolled oats
1 cup / 240 ml roughly chopped unsalted almonds
¼ cup / 60 ml roughly chopped unsalted cashews
¼ cup / 60 ml raw pumpkin seeds (pepitas)
¼ cup / 60 ml raw sunflower seed kernels
2 Tbsp / 30 ml flaxseed
¼ cup / 60 ml unsweetened coconut flakes
1 heaping Tbsp / 15 ml natural brown sugar
¼ cup / 60 ml honey
¼ cup / 60 ml raw coconut butter or oil, melted
1 tsp / 5 ml real vanilla
¼ tsp / 1.25 ml sea salt
1 cup / 240 ml of your favorite unsweetened dried fruit, such as raisins, currants, cranberries, cherries or blueberries
METHOD
1. Preheat oven to 250°F / 120°C. In a large bowl, mix together oats, nuts and seeds, coconut and brown sugar.
2. In a small bowl, combine honey, coconut butter, vanilla and salt. Combine the two mixtures and spread out onto two baking sheets.
3. Bake in the oven 75 to 90 minutes, stirring two or three times so granola browns evenly. Remove from oven and mix in dried fruit. Let cool to room temperature before storing in an airtight container.
NUTRITIONAL VALUE PER SERVING:
Calories: 324 |
Calories from Fat: 111 |
Protein: 10 g | Carbs: 45 g |
Total Fat: 13 g |
Saturated Fat: 4 g |
Trans Fat: 0 g | Fiber: 7 g |
Sodium: 49 mg |
Cholesterol: 0 mg
HUEVOS RANCHEROS
Servings: 4
Prep time: 15 minutes
Cooking time: 10 minutes
Huevos rancheros, which means ranch eggs in Spanish, is a classic Mexican breakfast consisting of fried eggs on fried corn tortillas topped with a tomato-chili sauce. Thats a lot of frying! Ive made my version healthier by poaching the eggs. Less fat, but all the flavor.
INGREDIENTS
1 tsp / 5 ml extra virgin olive oil
2 cups / 480 ml cooked black beans
2 cloves garlic, finely chopped
½ tsp / 2.5 ml ground cumin
½ tsp / 2.5 ml chili powder
½ tsp / 2.5 ml sea salt
¼ tsp / 1.25 ml freshly ground black pepper
Eat-Clean Cooking Spray (see Supportive Recipes chapter)
8 egg whites
8 sprouted whole grain corn tortillas, 5 to 6 inches in diameter
1 cup / 240 ml Chipotle Ranchero Sauce (see recipe in Supportive Recipes chapter)
1 avocado, pitted and sliced into 12 slices
Cilantro, to garnish
METHOD
1. Heat olive oil in a large skillet over medium-high heat. Add black beans, garlic, cumin, chili powder, salt and pepper, and cook until heated through, about 3 minutes. Remove from heat and cover to keep warm.
2. Fill an egg-poaching pan with a few inches of water and place the egg poacher on pan, making sure that egg-poaching cups dont touch surface of water. Bring water to a vigorous simmer and spray each cup with Eat-Clean Cooking Spray. Pour two egg whites into each cup, cover, and poach until whites are set and cooked through, about 7 minutes. Remove egg poacher from pan of boiling water and set aside.
3. Place two tortillas, slightly overlapping, on a large plate. Spread ½ cup / 120 ml of black bean mixture over tortillas. Use a sharp knife to loosen edge of egg whites from one poaching cup, invert over beans and unmold. Or, if cups are attached to egg poacher, use a rubber spatula to scoop egg whites out and invert on black bean mixture. Spoon ¼ cup / 60 ml Chipotle Ranchero Sauce (see recipe in Supportive Recipes chapter) over egg whites, place three slices of avocado next to eggs and garnish with cilantro, if desired. Repeat with remaining tortillas, black beans, egg whites, sauce, avocado and cilantro.
NUTRITIONAL VALUE PER SERVING (2 TORTILLAS, ½ CUP / 120 ML BLACK BEAN MIXTURE, 2 EGG WHITES, 3 SLICES AVOCADO AND CILANTRO):
Calories: 549 |
Calories from Fat: 145 |
Protein: 28 g | Carbs: 72 g |
Total Fat: 17 g |
Saturated Fat: 1.7 g |
Trans Fat: 0 g | Fiber: 19 g |
Sodium: 632 mg |
Cholesterol: 0 mg
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