CLEAN Recipes

CLEAN Recipes free pdf ebook was written by Graphic Design And Layout on December 05, 2011 consist of 40 page(s). The pdf file is provided by www.cleanprogram.com and available on pdfpedia since February 29, 2012.

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CLEAN Recipes pdf




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CLEAN Recipes - page 1
CLEAN Bonus Recipes by Jenny Nelson (Cover) CLEAN REMOVE · RESTORE · R E J U V E N AT E recipes by Jenny Nelson
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CLEAN Recipes - page 2
Table of Contents Table of Cont en ts WELCOME TO THE CLEAN PROG RAM! ELIMINATION DIET THE ELIMINATION DIET SHOPPING LIST BECKY’S MO R NING SHAKE BERRY PROTEIN SHAKE FAVORITE GREEN SHAKE MANGO CARDAMOM BLAST PURPLE HAZE SHAKE HOM EMA DE ALMO ND MILK RAW GREEN PEA SO UP CARROT- GINGER SOUP CHILLED CUCUMBER SOUP WITH DILL DELICIOUS GUACAMOLE SP IN AC H AN D DULSE SOUP LEMON MISO TAHINI DRESSING GREEN LEN TIL HUMMUS MANGO AVOCADO SALAD APPLE CUCUMBER SALAD CAULIFLOWER RICE TURMERIC ROASTED CAULIFLOWER VEGETARIAN NORI ROLLS WITH NUT “RICE” STU FFED MUSH ROO M CAPS PERFECT BROWN RICE (A CLEAN KITCHEN STAPLE) K I TC H A R I QUINOA SALAD WITH ROASTED VEGETABLES 3 5 7 12 12 13 13 14 14 15 15 16 16 17 17 18 19 19 20 21 22 23 24 24 25 1
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ROAST ED PA RSNIPS WAR M WIN TER V EG ETABLE S AL AD ROASTED DELICATA AND QUINOA ROASTED VEGETABLES COATED IN OLIVE TAPENADE CREAMY WINTER GREENS SPICY STIR-FRIED CARROTS BUTTERNUT SQUASH AND APPLE BAKE CLEAN SALMON SALADE NIÇOISE SALTY/SPICY/SWEET NOODLES GRILLED CHICKEN AND GARLIC MASHED TURNIPS PESTO BAKED SALMON WARM SALMON AND ASPARAGUS SALAD WITH PESTO ROAST CHICKEN WITH BALSAMIC VINEGAR , GARLIC, AND ROSEMARY WILD RICE PILAF GLUTEN FREE CRACKERS GLUTEN FREE AMAZINGLY EASY & VERSATILE BISCUITS 25 26 27 28 29 30 30 31 32 33 34 35 36 37 38 2
CLEAN Recipes - page 4
Welcome to the Clean Program! Welcome to the Clean Pr ogram! As one of the head Wellness Coaches, it’s my great pleasure to guide you along this new journey that not only resets your body to optimal health, but also resets your eating and food preparation habits. We completely understand that any new journey can be a bit overwhelming at first, so I’ve put together this “roadmap” for the amazing culinary adventures of Clean eating that await you! In our busy daily lives, spending time in the kitchen preparing nutritious meals can fall to the bottom of the priority list. But it’s one of the most valuable tools for optimal health, and one of the most important gifts we can give to our friends and families, as well as to ourselves. It’s important to take the time (although not a lot, since these recipes are designed to be quick and easy) to find high quality ingredients and make meals full of love and intention. You might be surprised at how much deeper the cleanse goes when you practice this! The following recipes have been created, compiled and tested by me and given the stamp of approval and deliciousness by many members of our Clean Team. (There were lots of “yums” heard from mouths full of food while we were taste testing!) One of the reasons the Clean Program is so successful is because it creates amazing results while also being very manageable with full and busy lives. These recipes have been chosen because they are simple, quick, clean and delicious. Many can be made in l arge batches and kept for use throughout the week, whether part of the pre-cleanse elimination diet or the full 21 day program. The ingredients are very easy to gather, but if you can’t find one or two of them, you can usually switch it out for something else such as almonds instead of cashews, or substituting whatever vegetables you have on hand. We encourage you to find imagina- tive uses for seasonal and local ingredients, as shopping at your local farmer’s markets or growing your own vegetables (even in small indoor containers), keeps flavors varied and saves money at the same time! We’ve done the hard work for you, making sure these recipes are free of gluten, soy, dairy, sugar, tomatoes, and everything else that’s excluded on our elimination diet so all you have to think about is enjoying the preparation and end result! The guide starts with some tasty liquid meals as well as a comprehensive Mix & Match guide so you can make an endless variety o f combinations. There is a homemade almond milk (or you can use any nut or seed in place of the almonds) that will work in many of the recipes, then some delicious and quick soups, and some simple lunches (or dinners if you’re still on just the elimination diet). We’ve included vegetarian and non-vegetarian options, and most of them can be easily adapted to your meat (or non-meat) preferences. 3
CLEAN Recipes - page 5
Remember to always try and find organic and local ingredients, supporting your local farmer’s markets whenever possible, since this is an investment in your community as well as your health. The ingredients you find there will be the most fresh, healthy and flavorful available and often are the least expensive as well since they haven’t been shipped form across the country or around the world. So, enjoy the recipes, have fun experimenting and check out the conversations on my.cleanprogram.com . Please feel free to share your kitchen adventures with us; we’d love to hear what you come up with! And you can always reach me [email protected] or 888.497.8417 x808 or find me on the community site. 4 Welcome to the Clean Kitchen Revolution. Warmly, Jenny Clean Wellness Coach
CLEAN Recipes - page 6
Elimination Diet E lim in ation D iet YO U R O N E DA I LY M E A L ELIMINATION D I E T : This is a dietary program based on removing all the 5 foods from our diet that are known to cause food allergies, food sensitivities, and cause disruptions in the digestive process. When we develop allergic responses to foods, our body is forced to use energy that could otherwise be used to detox and repair systems, or simply create vitality and physical strength. The elimination diet may be a radical change for some, and everyone’s body will respond differently. While most people experience profound long term health benefits, the first few days may be a little rough and are usually the hardest. Breaking less than optimal habits can be a challenge but it’s worth it. Choose your mid-day solid meal from the list of foods that are allowed, found on page 7. Combine them any way you want, using portion sizes that feel right to to you. This is not
CLEAN Recipes - page 7
a calorie-counting program, so use common sense. We recommend leaving the table approximately 80% full. Note: For optimal cleansing results, your one solid meal is best eaten at lunch time. If you have a social obligation, you can switch and have this meal for dinner, with your two liquid meals for breakfast and lunch. However, make sure you jump right back on track the following day, and don’t make a habit of this. 6
CLEAN Recipes - page 8
Com pl et e E l im in at i on D i e t FOODS TO INCLUDE Note: this is by no means a fully comprehensive list, there are thousands of foods you CAN eat. In general, if it's not on the "exclude" list, it's fine, but feel free to contact us if you have a specific question. 7 Dairy substitutes: hemp, rice, and nut milks (such as almond, hazelnut, walnut, etc.) and coconut milk, coconut oil/butter Non-gluten grains: Fruits and vegetables: brown, red, black and wild rice, millet, amaranth, teff, tapioca, buckwheat, quinoa unsweetened fresh or frozen whole fruits, water-packed and unsweetened canned fruits, diluted fruit juices, sea vegetables (seaweeds) and raw steamed, sauteed, juiced, or roasted vegetables, avocados, olives Animal protein: fresh or water-packed cold-water fish (trout, salmon, halibut, tuna, mackerel, sardines, pike, kippers), wild game (rabbit, pheasant, bison, venison, elk, etc.), lamb, duck, organic chicken, and turkey Vegetable protein: Nuts and seeds: split peas, lentils, and legumes, bee pollen, spirulina, and blue-green algae hemp seeds, sesame seeds, pumpkin seeds, and sunflower seeds, hazelnuts, pecans, almonds, walnuts, cashews, macadamia, pistachios, brazil, nut and seed butters such as almond or tahini Oils: Drinks: cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, pumpkin, and coconut filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water, yerba mate, green, white and red tea
CLEAN Recipes - page 9
Sweeteners: Condiments: brown rice syrup, stevia, coconut nectar, yacon, whole/fresh fruit, dried fruit (in moderation) vinegar (especially balsamic, coconut and apple cider), all spices (except cayenne), all herbs, sea salt, black pepper, carob, raw chocolate (dairy and sugar free), cinnamon, cumin, dill, garlic, ginger, oregano, parsley, rosemary, tarragon, thyme, and turmeric, stone-ground mustard (watch for hidden sugar), miso, coconut liquid aminos, wheat-free tamari sauce and nama shoyu (fermented soy sauce), whole fruit (without sugar) jam or jelly, agar agar (as a thickening agent), baking soda, baking powder (in moderation) 8 FOODS TO EXCLUDE Dairy and eggs: Butter and mayonnaise: Grains: Fruits and vegetables: all, including whey and butter substitutes all, including ghee white rice, wheat, corn, barley, spelt, kamut, rye, triticale, oats (even gluten free) oranges, orange juice, grapefruit, bananas, strawberries, corn, creamed vegetables, nightshades (tomatoes, peppers, eggplant, potatoes) Animal protein: pork (bacon), beef, veal, sausage, cold cuts, canned meats, frankfurters (hot dogs), shellfish, any raw meats and fish Vegetable protein: soybean products (soy sauce, soybean oil in processed foods, tempeh, tofu, soy milk, soy yogurt, textured vegetable protein) Nuts and seeds: peanuts and peanut butter
CLEAN Recipes - page 10
Oils: Drinks: Sweeteners: shortening, processed oils, canola oil, most salad dressings and spreads alcohol, fruit juice (unless fresh pressed), caffeinated beverages, and soft drinks white and brown refined sugars, honey, maple syrup, high-fructose corn syrup, agave and evaporated cane juice 9 Condiments: regular chocolate (with dairy and sugar), ketchup, relish, chutney, most jams and jellies (made with sugar), barbecue sauce, teriyaki sauce, gum, breathmints THINGS TO WATCH FOR: Read ingredient labels carefully • Corn starch is often present in baking powder, beverages, and processed foods. • Vinegar, mayonnaise, and some mustard can often come from wheat or corn. • Breads advertised as gluten-free still might contain sugar, oats, spelt, kamut, or rye. • Many amaranth and millet flake cereals contain oats or corn. • Many canned tunas contain textured vegetable protein, which is from soy; look for low-salt versions, which tend to be pure tuna, with no fillers. • Multi-grain rice cakes are not just rice. Be sure to purchase plain brown rice cakes. • “Natural flavors” can mean it contains MSG. • Try to avoid xanthum gum whenever possible. Guar gum is a better choice for fillers but not for those very sensitive to gums.
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