day 9 recipes_ clean-eating plan
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Recipes_ Clean-Eating PlanTRANSCRIPT
9/4/2016 Day 9 Recipes: CleanEating Plan
http://www.popsugar.com/fitness/2WeekCleanEatingPlanDay9Recipes39499967/print 1/5
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Day 9 Recipes: CleanEating PlanJan 9 2016 12:30am
9/4/2016 Day 9 Recipes: CleanEating Plan
http://www.popsugar.com/fitness/2WeekCleanEatingPlanDay9Recipes39499967/print 2/5
Breakfast: Quinoa, Spinach Egg Scramble
9/4/2016 Day 9 Recipes: CleanEating Plan
http://www.popsugar.com/fitness/2WeekCleanEatingPlanDay9Recipes39499967/print 3/5
[1]
From Lizzie Fuhr, POPSUGAR Fitness
Quinoa and Egg Scramble With Spinach
Ingredients
1/2 tablespoon extravirgin olive oil1 teaspoon garlic, minced2 eggs1 tablespoon waterPinch of saltPinch of pepper1 cup spinach1/4 cup cooked quinoa
Directions
1. Heat half tablespoon oil in a nonstick skillet on mediumlow heat. Cook minced garlic in oil for about one minute.2. Meanwhile, whisk two eggs with lowfat milk, salt, and pepper. Set aside.3. Add spinach to skillet. Cook for about 30 seconds.4. Pour egg mixture into the skillet. Let it sit for about 10 seconds, then start beating the eggs quickly toward the center of the pan with a wooden spoon.5. When the eggs look nearly cooked, add cooked quinoa to skillet. Mix in well.6. Transfer to plate or bowl and garnish with sprinkle of Parmesan.
Makes one serving.
Source: Calorie Count [2]
Information
CategoryBreakfast/Brunch
Yield2 servings
Nutrition
Calories per serving365
9/4/2016 Day 9 Recipes: CleanEating Plan
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Average( votes):
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Lunch: Spinach Salad With SalmonNote: This recipe uses the salmon leftover from yesterday's dinner.
[3]
Print recipe[3]
Dinner: Balck and White Bean Soup and Roasted BroccoliNotes: If you are not up for roasting, you can simply steam the broccoli and toss with olive oil.
Eat 1 1/2 servings of the recipe, and store another 1 1/2 servings for lunch on Day 11. Freeze the remaining soup in an airtight container to enjoy after you hamve completed the Clean EatingPlan.
[4]
Adapted from Kalyn's Kitchen [5]
Black and White Bean Soup With Sweet Potatoes
Ingredients
1 tablespoon olive oil1 onion, diced1 teaspoon minced garlic3/4 teaspoon ground coriander3/4 teaspoon ground cumin1/2 teaspoon salt1/2 teaspoon pepper4 cups veggie broth1 can black beans, rinsed and drained1 can navy beans, rinsed and drained2 medium sweet potatoes, peeled and diced2 tablespoons fresh lime juice
Directions
1. Heat the oil in a pan over medium heat. Add the chopped onions, cooking for five to 10 minutes or until they're soft.2. Add the coriander, cumin, salt, and pepper, mixing for 30 seconds. Pour in the veggie broth, beans, and diced sweet potatoes. Bring to a boil and then simmer, uncovered, for 20 to 30minutes, or until the potatoes are tender.
3. Set aside three cups of the cooked beans and sweet potatoes. Puree the rest of the soup with a hand blender. Return the reserved beans and potatoes back to the soup pot, cooking foranother 10 minutes. Add the lime juice. Season with salt and pepper as desired.
Makes six servings.
Information
CategorySoups/Stews, Bean
Average( votes):
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[6]
C&J Nutrition [7]
Roasted Broccoli
Ingredients
1.5 cups (1/2 head) broccoli florets1.5 teaspoons olive oilSalt and pepper to taste
Directions
1. Preheat oven (or toaster oven) to 425F degrees2. Toss broccoli with olive oil, rubbing the oil all over to coat well.3. Arrange broccoli pieces evenly spaced, not touching, on a baking sheet4. Roast for 1520 minutes, or until tender and slightly crispy on the edges, turning once during cooking time.
Nutritional information for soup and broccoli:
Calories: 520
Protein: 21
Carbohydrate: 82
Dietary Fiber: 17 g
Total Sugars: 3 g
Total Fat: 12.85
Saturated Fat: 12g
Information
CategorySide Dishes
Average( votes):
Print recipe[7]
Snack: Popcorn[8]
9/4/2016 Day 9 Recipes: CleanEating Plan
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C&J Nutrition [9]
Sea Salt and Black Pepper AirPopped Popcorn
Ingredients
3 tablespoons popcorn kernels1/2 tablespoon olive oilSea salt and black pepper to taste
Directions
1. Add popcorn kernels to a brown paper lunch bag (or an air popper), folding the bag down from the top (about 1/2inch folds) 23 times to prevent bag from opening.2. Microwave the popcorn on high for approximately 2 minutes and 30 seconds, or until popping slows.3. Drizzle olive oil in the bag, along with salt and pepper, and shake well to coat.
Calories: 180.5
Protein: 4.036 g
Carbohydrate: 29.2 g
Dietary Fiber: 6.087 g
Total Sugars: .002 g
Total Fat: 8.261 g
Saturated Fat: .937 g
Information
CategorySnacks
YieldMakes 1 serving
Average( votes):
Print recipe[9]
Treat: Almond Milk Hot Cocoa[10]
C&J Nutrition [11]
Almond Milk Hot Cocoa
Ingredients
1 cup unsweetened vanilla almond milk2 tablespoons unsweetened cocoa1.5 teaspoons sugar (white or raw)
Directions
1. Add milk, cocoa, and sugar to a large mug. Whisk well with a fork until fully combined.2. This may take about 1 minute of continuous stirring.3. Heat in the microwave on high about 1 minute 30 seconds or in a small saucepan over medium heat until steaming.
Calories: 99
Protein: 3.367 g
Carbohydrate: 15.1 g
Dietary Fiber: 4.836 g
Total Sugars: 6.476 g
Total Fat: 5.855 g
Saturated Fat: .872 g
Information
CategoryDrinks
YieldMakes 1 serving
Average( votes):
Print recipe[11]
Source URLhttp://www.popsugar.com/fitness/2WeekCleanEatingPlanDay9Recipes39499967
Links:[1] http://www.popsugar.com/fitness/node/29628127/edit [2] http://caloriecount.about.com/quinoaeggscramblereciper1350070[3] http://www.popsugar.com/fitness/node/39498441/edit [4] http://www.popsugar.com/fitness/node/21393559/edit [5] http://www.kalynskitchen.com/2010/12/recipeforvegetarianblackbeanand.html [6] http://www.popsugar.com/fitness/node/39498491/edit [7] http://www.cjnutrition.com/ [8] http://www.popsugar.com/fitness/node/39498515/edit [9] http://www.cjnutrition.com/ [10] http://www.popsugar.com/fitness/node/39498611/edit [11] http://www.cjnutrition.com/
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