clean eating recipes!

kcallas88

Hi! I'm looking for a clean eating book that I could use.
Id love meals and protein bars recipes if you know a recipe book that only contains one let me know!

A few stipulations though...
1) i'm lactose intolerant. So limited use of milk/cream products. I can tolerate yogurt though.
2) seafood/fish allergy. CANT eat. So there can be a couple recipes but not many if possible!
3) tree nut allergy(everything except peanuts) Cant have these or easily substitued out.

ANYTHING would be wonderful! I've had some issues finding decent books and constantly flipping through books at the store is getting old.

haroon_awan

Eat Like An Athlete - Homemade protein bars

5 servings
8 scoops chocolate protein
1 cup porridge oats
1/2 cup almond milk (almonds okay? you can substitute any nuts here)
3 tablespoons flaxseeds or sliced almonds
3 tablespoons smooth peanut butter (crunchy is too hard to mix evenly)
3 tablespoons honey
1 tablespoon of nutella or chocolate spread (optional)
Mix everything together, if it's too dry add more milk or water. Get a baking tray and either coat it with butter or spray with non-stick cooking spray. Set the mixture into the dish and put it into the fridge overnight at (or an hour at the very least)

Nutrition facts: 300 calories, 40 grams protein, 18 grams carbs, 8 grams fat (without nutella)

haroon_awan

Eat Like An Athlete - Coconut chicken and rice curry

Ingredients for 2 servings:
2 slices of skinless chicken breast (roughly 280g)
100g of long grain rice
1 400ml can of coconut milk (you can use reduced fat coconut milk which is half the calories and dietary fat)
100g of sliced mango (more if you like of course!)
40-60ml of grapefruit juice
Juice of one lime
One heaped teaspoon of ginger (pureed ginger is fine too)
Half a teaspoon of cinnamon
Salt
Black pepper
Crushed chillies (only if you like spicy food!)

Instructions:

This part is optional but gives extra flavour: Mix the grapefruit juice, mango, lime juice, ginger, cinnamon in a bowl. Add the chicken to this sauce and leave overnight. Add salt/pepper/chillies if you want.

Cook the rice in salted water as you would, but subtract that from the amount of water you normally use to cook the rice by adding the coconut milk (it might be lumpy, but don’t worry, they’ll break up as the water heats up).

Remove the chicken from the sauce and slice into pieces. Place them into a non stick pan with 1 cal cooking spray (or 1 tablespoon of lime juice) and cook for about 5 minutes on a medium high heat.

At this point check the rice and make sure the lumps are broken down, otherwise get a spoon and break them yourself.
Add the sauce to the pan and reduce the heat to medium low (it might be quite thin, but it will reduce down) and cook for about 12-15 minutes.

I don't think I've forgotten anything so now you can plate it all up and enjoy!

Macros with regular coconut milk - 1 serving
Calories 727
Carbs 57
Fat 32
Protein 52

Macros with light coconut milk - 1 serving
Calories 565
Carbs 53
Fat 16
Protein 51

haroon_awan

INGREDIENTS and INSTRUCTIONS (by Phil Learney)

Throw all of the below ingredients into a big pot and cover to the top with water. Cover and simmer for 40 minutes.

600g New Potatoes 0.84p
200g Sweet Potato 0.29p
200g Parsnips 0.34p
200g Carrots 0.18p
800g Casserole Steak 6.40p
1x Vegetable Stock Cube 0.09p
Tomato Puree 20g 0.05p
Sage, Sea Salt and Black Pepper NA

After 40 Minutes add the below ingredients and cook for a further 15 mins.

400g Chicken 3.70p
150 Basmati Rice 0.19p

Serve with Steamed Broccoli

1kg Broccolli 1.35p

This in total costs is £13.43 and therefore costs even at MY LARGE servings £2.23 a MEAL! 10 servings for £1.35 EACH!

Assuming 10 Servings it's:

300Cals
29g Protein
30g Carbs
6g Fats
2.6g Fibre

I'd say thats Pretty damn good! Maybe sear the meat in a little Olive or Coconut oil to bring the fats up a little.

Anyone who says eating well is expensive are talking RUBBISH!

NOM NOM!!!

haroon_awan

Ingredients:

1.2kg Beef (Lean Lamb is interchangeable) Diced
300g Chicken Breast Diced

400g Sweet Potato
500g White Baby Potato
300g Parsnip
300g Butternut Squash
150g Carrots
150g Basmati Rice
300g Spinach

(All uncooked Weights)

1Tbsp Coconut Oil
4 Tbsp Tomato Puree
2 Tbsp Chopped Garlic
2 Tbsp Garam Masala
2 Tsp Coriander Seeds
2 Tsp Fenugreek Seeds
(Grind Both up in a Pestle and Mortar)
1 Tbsp Cumin
1 Tsp Ground Ginger
1 Tbsp Cinnamon Powder
2 Tsp Cayenne Pepper
2 Tbsp Turmeric
3 Tbsp Himalayan Salt (Or Sea Salt)
1 x Kallo Organic Very Low Salt Vegetable Stock cube

Heat the Coconut Oil in a pan, add the ground coriander and fenugreek seeds. Instantly add in the beef and sear. Add 2 Pints of water to the pan and whilst boiling add:

4 Tbsp Tomato Puree
2 Tbsp Chopped Garlic
2 Tbsp Garam Masala
1 Tbsp Cumin
1 Tsp Ground Ginger
1 Tbsp Cinnamon Powder
2 Tsp Cayenne Pepper
2 Tbsp Turmeric
3 Tbsp Himalayan Salt (Or Sea Salt)
ALTERNATIVELY use a curry powder

1 x Kallo Organic Very Low Salt Vegetable Stock cube
Bunch of fresh Coriander
If you want to add in Chilli's to make it spicier do so. This is very mild.

Add in the chopped white potato. Once in start to chop the remainder of the root vegetables and add in immediately (White potato takes the longest to cook). Once all in add in the chicken, fresh coriander and Basmati Rice. Leave to simmer for 15 mins.

Add in the Fresh Spinach and fold into the mix.

Nutrition:
Cals 3595k/cal
Protein 455g
Carbs 294g
Fat 67g
Fibre 213g

Assuming 10 Servings
Per Serving
Cals 359k/cal
Pro 45.5g
Carbs 29.4g
Fat 6.7g
Fibre 21.3g

It tastes AWESOME!!!!!! ( again by Phil Learney)