lh kitchen

8/13/2019 Lh Kitchen

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Dear readers,

Here is my very first recipe book.

There is not much to add to it. There are probably a lot of things that

can be better, different or arent good but thats not what its about.

Clean eating recipes, a summary of the things Ive cooked so far.Its to

give you the idea that clean eating doesnt have to be boring. That its

not difficult an anyone can do it!

I have put a lot of time in making so I really hope you will try some.

I hope you will like it

Yours,

Laura.


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Protein ice creams & shakes

Ideal snack, dessert, when youre craving something sweet or quick shake. All the recipes can be

made as shake & popsicle when frozen. For diary free use only water and no yogurt. If you don't have

protein powder then you can still make them without (less protein & taste though). Add a little water

to all of the shakes. Any kind of milk can be used when only making a shake.

Kitchen needs: blender & popsicle makers.

Preparation time: 5 min to make the smoothie & few hours to freeze it

Crazy Berry:

Strawberries, blue berries, raspberries, low fat greek yogurt, 2 scoops strawberry protein. Little

chunks of fruit in the ice cream.

Dark chocolate:

Raw cacao powder, banana, coconut milk, low fat greek yogurt, 2 scoops chocolate protein.

Proteinpopsicles& shakes


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Optional, crushed 85% cacao chocolate in it.

Wicked watermelon:

Watermelon, coconut shavings, low fat greek yogurt, 2 scoops vanilla protein, little chunks

on watermelon in the ice cream.

Pina colada:

Pineapple, coconut shavings, coconut milk, low fat greek yogurt, 2 scoops vanilla protein (or

coconut protein).

Exotic papaya:

Papaya, banana, low fat greek yogurt, 2 scoops banana protein

M & M:

Mango, mandarine, low fat greek yogurt, 2 egg whites, 2 scoops vanilla protein

Simple banana:

Banana, low fat greek yogurt, 1 scoop banana protein. Throw in some chunks of banana

Peaches & cream (water base):

Peaches, 2 tbsp low fat sour cream, 1 scoop vanilla protein

Tropical surprise:

Pineapple, banana, mango, low fat greek yogurt, 1 scoop vanilla protein


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Cool kiwi:

Kiwi, banana, 1 scoop vanilla protein, low fat greek yoghurt

Refreshing lemon:

Lemon, low fat greek yogurt, 1 scoop vanilla protein

Avocado & banana:

Avocado, banana, low fat greek yogurt, 1 scoop vanilla protein, 1 squeezed orange.

Peanut butter (milk base just shake):1 tbsp organic peanut butter, banana, 1 scoop vanilla protein, 1 cup milk (preferable almond)


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Protein cheesecakeFor dessert, cravings or just because everyone loves cheesecake.Preparation time: 15 minutes & 45 min bake time

Crust:

100 gr almond meal, 50 gr shredded coconut, 2 tbs coconut oil.

- mix and press down in pie tin & bake 10 min at 175 C

Filling:

1 egg, 2 egg whites, 1 lemon, 2 scoops vanilla protein, 350 gr low fat cottage cheese, 125 gr low fat

cream cheese, 200 gr low fat greek yogurt or quark.

- mix and put in on to of the crust, bake for 30 min at 175 C

after let it cool down

Proteincheesecake


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Top:

Squashed blueberries or strawberries with chia seeds.

Let it sit in the fridge for couple of hours.

Protein banana breadNice protein banana bread.

1 cup unsweetened almond milk

4 scoops vanilla protein

2 bananas

1 whole & 3 egg whites

4 tbsp coconut flour

2 tbsp organic honey

1 tsp baking powder

Optional: add walnuts or pumpkin seeds to the bread.

Proteinbanana

bread


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Blend all the ingredients together

Pour it in a bread tin

Bake at 170c for about 45-60 minutes

Protein & oats pancakesPreparation time: 15 minutes

1/2 cup rolled oats or oat bran

2 eggs

2 scoops vanilla protein

1 banana

1 tbsp low fat greek yogurt

1 tsp cinnamon

1 tsp chia seeds (optional)

Protein& oats

pancakes


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Mix the ingredients in a blender

Bake them in a pan.

Optional add blueberries as a topping.

Clean pumpkin bread450 g raw pumpkin (winter squash)

300 g almond meal

4 whole organic or free-range eggs

1 tbs cinnamon

1/2 tsp sea salt

1 small tsp baking sodapinch nutmeg

Cleanpumpkin

bread


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1 tablespoon honey (optional )

pumpkin seeds to sprinkle on top (optional)

the pumpkin, eggs, salt, nutmeg and oil into a bowl.

add the almond meal and baking soda and mix well.

put in a loaf tin (don't forget to put baking paper in it!)

preheat oven at 180C, bake for aprox 1 1/2 hours.

What exactly is quinoa?Quinoa (pronounced keen-wah) is a seed of the Chenopodium, or Goosefoot plant, but is used as a

grain when cooking. This plant is grown in the Andean mountains in South America, and has been

used by natives for centuries. Quinoa was dubbed the gold of the Incas as it increased the staminain their warriors from its high protein.

There are three different types of quinoa. Each is very similar and can usually be used

interchangeably in recipes.

White quinoa is the most popular variety, and has a mild flavour. It is great for cooking with other

ingredients and can be substituted for rice or couscous.

Red quinoa has a stronger flavour and takes longer to cook, and keeps slightly crunchy.

Black quinoa is strongest in flavour and quite crunchy.

Quinoa is a gluten free, highly nutritious seed, and is the only plant-based protein to contain the nineessential amino acids. Amino acids cannot be produced in great enough quantities by the body, so

Quinoasalads


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they must come from food. This high amount of proteins makes the seed ideal for vegetarians. It also

makes a nice alternative from gluten-free carbohydrates for the gluten-intolerant and celiacs. Quinoa

is also great for those suffering migraines, as it is a source of magnesium, which relaxes blood

vessels.

Quinoa saladsRoasted pumpkin & quinoa salad;

1 cup quinoa

500 gr pumpkin

Moroccan seasoning

cup fresh coriander leaves

1 lemon

Salt & pepper

Marinade pumpkin with olive oil and Moroccan seasoning roast in the oven for 25 min at

220c

Cook quinoa according to instructions.

Put quinoa & pumpkin in a bowl, add fresh coriander, squeezed lemon juice, salt & pepper toyour taste.

Mediterranean quinoa salad

1 cup uncooked quinoa,

1/4 cup red onion, diced

1/2 - 3/4 lemon, squeezed

1/4 cup (about 10) olives, pitted and sliced

2 tbsp extra virgin olive oil

2 cups cucumber, peeled and diced 1 cup cherry tomatoes, quartered

1/3 cup crumbled feta

salt and fresh pepper, to taste

Cook the quinoa according to instructions.

After let quinoa cool down, add the above ingredients, top with salt and pepper & squeezes

lemon juice.

Spinach & pesto quinoa salad 1 cup quinoa


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large handful fresh spinach

1/4 pesto

1/2 tsp fresh lemon or lime juice

salt and pepper, to taste

2 tbsp fresh grated Parmezan(optional)

Cook the quinoa according to instructions.After let quinoa cool down, add the above ingredients, top with salt and pepper for taste.

Black bean & corn quinoa salad

1 cup quinoa

1 Tbsp olive oil + 2 Tbsp

3 shallots

3 cloves garlic, minced

1 can black beans, drained 1 cup corn kernels

2 Tbsp. fresh lime juice

1/2 tsp cayenne pepper or chili powder (optional)

sea salt and a bit of fresh cracked black pepper, to taste

Cook the quinoa according to instructions.

After let quinoa cool down, add the above ingredients, add spices & lime juice

Spicy sweet potato & quinoa salad 1 cup quinoa

1 sweet potato, baked and diced

1 red bell pepper, diced

2 tbsp olive oil

1/4 tsp cayenne pepper

2 tbsp lemon juice

salt and pepper to taste

Cook the quinoa according to instructions. Toss together the quinoa, sweet potato and bell

pepper in a large bowl.

In a separate small bowl, whisk together the lemon juice, olive oil and cayenne pepper.

Gently toss this dressing with the quinoa.


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Clean dipsSome nice recipes for clean dips that go well with salads, on the side or to use as a healthy dip with

some cut vegetables (no not with chips).

Clean hummus dip Chickpeas (2 cans or 2 cups if you prepare them yourself)

fresh lemon juice

little bit seasalt and pepper for taste 1 (or 2) cloves of garlic

Clean

dips &dressings


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1/2 cup tahini.

smooth it in a food processor, the longer you keep it in the thinner it gets

Clean mayo 1 large egg yolk

1 1/2 tsp of dijon mustard

1 1/2 tsp white wine vinegar

1/2 tsp sea salt

1/4 tsp freshly ground black pepper

1 cup olive oil

Blend all ingredients except oil in a blender. With the motor running slow add 1/4 of the oil

in a slow, steady stream. The mixture should be smooth and creamy

Add the rest of the oil, a little quicker now. Transfer may to a clean container with a lid. Will

keep in the refridgerator for two weeks.

Balsamic Vinaigrette

Extra Virgin Olive Oil, 1 cup

Balsamic Vinegar, .5 cup

Garlic, 3 cloves

Shallots, 2-3 cloves

Basil, 6 leaves

Lemon juice, 3 tbsp

Rosemary, 1 tbsp

Lemongrass .5 leaf

Salt & Pepper to tastePut all ingredients in a large jar & mix them up

Broccoli guacamole

3 cups chopped broccoli

1 jalapeno, chopped, seeds removed

2 tbs green onions

1 tsp olive oil 50 gr fat free cream

1/4 tsp chili powder

1 tbs coriander

1/4 tsp salt

1/4 tsp black pepper

1/4 tsp garlic powder

Cook the broccoli in water until very soft. Drain broccoli very well.

Transfer to a food processor. Add the remaining ingredients and process until smooth, add

additional olive oil for a smoother texture.


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Cucumber salsa

3 medium-large cucumbers

3 small-medium tomatoes

1 green bell pepper

1/2 cup red onion

2 jalapeno peppers

2 Tbsp minced coriander

2 Tbsp minced fresh dill

3 squeezes of lime juice

Peel cucumber (if desired- you can leave the peel on if you prefer). Remove seeds from

cucumber, and chop remaining cucumber flesh into small pieces.Remove seeds from tomatoes. Chop remaining flesh into small pieces.

Remove seeds from bell pepper. Chop bell pepper into small pieces.

Remove seeds from jalapeno peppers and chop into very small pieces.

Chop red onion into small pieces.

Mince cilantro and dill.

Combine all chopped veggies in a large bowl.

Add coriander and dill and mix together well.

Add a few squeezes of lime juice and mix together again.


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Guacamole

3 Avocados

1 Lime squeezed

1 tbsp fresh coriander leaves

1/5 cup fine chopped onions

1 clove minced garlic

salt & pepper to taste

Chop avocados.Place all ingredients in a bowl and mix until just combined. Don't overmix.

Pesto

1 large bunch parsley

1 large bunch basil

1 clove garlic

12 tablespoons lemon or lime juice

1/2 teaspoon ground black pepper

1/4 teaspoon sea salt or to taste

4 tablespoons your choice cold pressed olive oil, macadamia nut oil, walnut oil or flaxseed oil

Combine all the ingredients into a food processor / blender until the herbs have been finely

chopped and mixture forms a lovely green paste.

Store in a glass jar for up to 1 week in the fridge.

Clean salsa

4 cups of diced fresh tomatoes, drained 1/2 small red onion, chopped to preference

1 large green bell pepper, chopped to preference

1/4 cup fresh coriander leaves

juice from either on1 lemon or 2 limes

4 cloves of garlic

1-3 jalepeno peppers (to taste)

In a food processor, place peeled garlic cloves, cilantro, jalapenos (leave in seeds for spicier

salsa), and lemon or lime juice. Process until slightly chunky paste forms.

In a large, non-metallic bowl, mix all ingredients well. Keep refrigerated.


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Beetroot Dip 425g can Beetroot slices drained

1 tsp Ground Cumin

cup Naturalfat free Yoghurt

Blend all ingredients until smooth.

Tzatziki cup fat freeGreek Yoghurt

4 Cucumbers, grated

2 Tbsp lemon juice

cup mint leaves, chopped finely

cup dill leaves, chopped finely

Salt & pepper to taste

Combine yoghurt & juice in a bowl. Add remaining ingredients & mix.

Spinach ricotta pieCrust:

400 gr almond meal

3 tbsp linseed

3 tbsp olive oil

4 eggs

1 tsp salt

Ovenmeals


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Combine almond meal, linseeds, salt, eggs and oil into a mixing bowl and mix through using your

hands until you form a lovely dough. Roll out into a round shape between 2 sheets of baking paper

then line a 25 cm pie plate that has been lightly brushed with olive oil and coated in almond meal to

prevent sticking.

Filling: 2 large onions chopped

500gr spinach leaves

500gr low fat ricotta


1 tsp nutmeg

Pre cook the spinach and onions on stove to get rid of the water. Drain properly.

Put the other ingredients into a bowl and mix it together.

Put the filling into the crust and bake it in the oven for about 35-45 min at 180c

Spinach & ricotta tart 1 kg ricotta (see notes)

200 g English baby spinach

1 tablespoon chopped sage leaves

6 large eggs

1/2 teaspoon sea salt

1/2 cup chopped flat-leaf (Italian) parsley

1/4 teaspoon nutmeg

1 medium sized sweet potato

Mix all the ingredients up in a food processor / blender (except sweet potato). Put it in a pie tin.

Shave or thinly slice the sweet potato and but it on top of the pie tin.

For 1 hour and 15 minutes at 160c in the oven.


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Roasted hazelnuts

Crushed roasted hazelnuts, good source of fatty acids & protein.

Roast at 180c for about 10-15 min. peel them by rolling in a towel.

Blend them in food processor. Nice to use in your oatmeal, sprinkle in yogurt, top your bakings

with!


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Grilled fish fillets

Any kind of white fish fillets or salmon

2 cloves garlic minced

1 shopped shallot


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1 tbsp Rosemary

1 lemon

Put it on your fish as in the picture below. At 200c for about 20 minutes in the oven.

Serve with some veggies & quinoa.

Roasted sweet potatoes


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Cut the sweet potato but not all the way through. Sprinkle with olive oil, garlic & Moroccan

seasoning.

At 180c for about 25-20 minutes in the oven. Nice to serve with some stir fry as in the picture.


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Filled capsicum with chili con carne and quinoaThe chili con carne recipe will follow later in the book.

Fill the capsicums with the chili con carne & quinoa.

At 180c for about 20 minutes in the oven.


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Turkey oven roast with sweet potato & pumpkin

Roast the turkey by itself at 200c for about 50 minutes.

Add the pumpin, sweet potatoes, red onion and mushrooms as shown below.

Sprinkle with olive oil and garlic. Let it roast for another 30 minutes at 180c


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Quick meals, its the simplicity itself that makes it. People think way to much about what to cook &

how to cook it when its actually very simple and basic. Your basic starts at meat, veggies and some

starch such as brown rice, sweet potato or quinoa. From there on its only a matter of combining and

adding some seasoning . I will provide you with some pictures & recipes, but after doing a few you will

notice how easy and fast you can come up with your own meal. My trick is to cook large meals and

then have it for more days, it will save you time and it is easy to bring along to work, or anywhere

else.

Quickcleanmeals


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Chilli con carne with lean chicken mince 2 tablespoons olive oil 500g chicken mince

2onions, finely chopped

1 red capsicum, diced

3 garlic cloves, crushed 1 1/2 tablespoons ground cumin

1 1/2 tablespoons ground coriander

2 x 400g cans red kidney beans, drained, rinsed

3 x 400g cans diced tomatoes (or fresh diced tomatoes preferably)

1 tablespoon dried oregano

1 teaspoon dried chilli flakes (optional)

Cook mince stirring with a wooden spoon to break up mince until browned. Add onion and

capsicum. Cook, stirring until softened. Add garlic, cumin and coriander. Add beans, tomato,

oregano, chilli, if using, and 1/4 cup cold water. Cover. Bring to the boil. Reduce heat to low.

Simmer for 20 minutes. Serve with brown rice or quinoa.

Grilled spicy chicken (serve with stir fry veg)

500gr chicken fillets

1 Juice of 1 lime

1/2 tsp Chili Powder

1 tsp Cinnamon

1 tsp Cumin

2 tbsp Curry Powder

1 tsp sambal4 tbsp olive oil

Mix the above ingredients together, marinade the above ingredients together (except chicken).

If chicken fillets are big cut them in half. In the over for about 15-20 min or grill on the BBQ.


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Almond meal chicken schnitzel 500gr chicken breast fillets

2 eggs

1 cup almond meal

1 tbsp paprika powder

1 tbsp garlic powder

Pound the chicken breasts until thin. Beat the eggs in a bowl. Mix the almond meal with paprika

powder en garlic powder. Soak the chicken in the eggs first then roll through the almond meal

mix properly. Bake them in a pan with olive oil.

Sweet potato mash 1kg sweet potato

1 tbsp olive oil

2 cloves minced garlic 1 shallot

1 tsp paprika powder


cup low fat greek yogurt

Wash and cut the sweet potato in chunks and boil it for about 20 min until soft.

Drain the sweet potato and but it back in the pot. Combine all the ingredients and mash it up

until its smooth.


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Chicken in peanut sauce with veggies 500 gr chicken breast fillets

cup organic peanut butter

cup light coconut milk

1 tbsp organic honey

Fresh coriander 1 tbsp lemon juice

Any kind of vegetables you have (broccoli, asparagus, cauliflower, corn)

Cut the chicken in pieces, and stir fry it in a pan, meanwhile mix the peanut butter, coconut milk,

honey & lemon juice together. Add vegetables to stir fry and poor over the peanut sauce, let it

simmer for about 10-15 minutes. Can be served with brown rice or quinoa.

Chicken fajitas (can be served with the guacamole) 1 tbsp tabasco sauce

2 garlic cloves, minced

1 tbsp honey

1 tsp paprika powder

1/2 tsp ground black pepper

500 gr chicken breast halves, sliced into strips

1 green pepper sliced into strips

1 onion, sliced into strips

whole wheat low carb tortillas

2 tomatoes, diced

100 gr low fat cheddar cheese, shredded

Mix the tobacco, garlic, honey, paprika powder & pepper in a bowl. Marinade the chicken in it.

Stir-fry chicken until cooked through. Remove from pan and add pepper strips and onion strips.

Stir fry until cooked to your preference. Add chicken back into the veggies and mix.

Serve with the tortillas & cheddar.

Honey garlic stir fry 500gr chicken

500gr broccoli

1 red onion sliced

5 cloves garlic minced

3 tbsp honey

3 tbsp low sodium soy sauce

Stir fry the onion and garlic until gold, add the chicken. Meanwhile mix honey & soy. Add the

honey & soy mix. Add the broccoli, simmer for about 10 min. Can be served with brown rice.


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Be creative with a steakIts the simplicity of a meal that makes it. It can be so simple and quick. I love a nice steak, this can be

beef, chicken, kangaroo or turkey. Just make a nice steak and add some basic seasoning to it, some

vegetables and serve it if you want with sweet potato, some brown rice or quinoa. Here some

pictures of examples. Anyone can do it.


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Beef & broccoli stir fry 500gr( pre-cut) beef for stir-fry

2 garlic cloves, smashed

1 tablespoon minced fresh ginger

2 tablespoons low sodium soy sauce

1 bunch broccoli 2 tablespoons vegetable oil

1/2 cup water

1 1/2 cups beef broth or stock

2 tablespoons cornstarch

1 cup bean sprouts

Combine beef, garlic, ginger and soy sauce in a bowl and let stand. Heat 1 Tbsp. oil in a large

nonstick skillet or wok over high heat, add broccoli florets and stems, then stir-fry for 2 minutes.

Add 1/2 cup water and stir until water evaporates. Transfer broccoli to a plate. Add oil to pan,

add beef mixture and stir-fry for 3 minutes. Stir together broth and cornstarch, add sauce to

meat and stir-fry until sauce is thickened, about 3 minutes longer. Add broccoli and bean sprouts,

then cook, stirring, until heated through, about 2 minutes.

Garlic turkey & broccoli stir fry 500gr turkey tenderloin or breast, cut into thin strips

1 cup fat-free, less-sodium chicken broth or stock

4 garlic cloves, minced

1 1/2 tablespoons cornstarch

1/4 teaspoon crushed red pepper

1/4 teaspoon salt

1 red bell pepper, cut into thin strips

2 cups fresh broccoli

1 can sliced water chestnuts, drained

2 tablespoons low-sodium soy sauce


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Green omelet with salmon 3 eggs

4 tbsp cottage cheese (low fat)

Spinach leaves Smoked salmon

Blend eggs, cottage cheese & spinach together. Fry the omelet in a pan add smoked salmon.

Ready to serve.


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Egg-tastic

I think the picture says it all. Peppers and eggs is all you need.

Cauliflower with scrambled eggs


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END WORD;

IHOPE YOU ENJOYED READING MY RECIPES AND OF COURSE IHOPE YOU WILL TRY A FEW.

THIS IS JUST A TRIAL VERSION AND IF YOU WILL LIKE IT ,IN THE FUTURE THERE MIGHT BE MORE BOOKS TO

FOLLOW.

FEEL FREE TO GIVE ANY FEEDBACK AND OF COURSE DONT HESITATE TO ASK ANY QUESTIONS!

PLEASE VISIT &LIKE MY FACEBOOK PAGE AND KEEP UP TO DATE WITH NEW RECIPES!

WWW.FACEBOOK.COM/LHLIFESTYLE

Bon appetite

lh kitchen

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