Clean Recipes
Here are some good,
tried and true recipes for healthy clean eating. Enjoy! Check
back often for new recipes.
Made a recipe here and have some comments? Please let
us know!
Clean
Tortilla Chips
8 chips = 25 calories, .25g
fat, 15mg sodium, .5 g protein, 1g fiber!!!
Forget salty
and fatty tortilla chips. Next time you want to reach for that
salty, crunchy snack try dipping this chip in some (clean)
salsa instead.
- Tam-x-ico Corn Tortillas – found in the refrigerated
dairy section of your supermarket
Pre-heat oven to 400 degrees. Cut each tortilla into 8
slices using pizza cutter. Place in single layer on cookie
sheet lined with aluminum foil. If desired, lightly sprinkle
with salt-substitute, Ms. Dash’s Southwest Chipotle, and/or
True Lime. Bake for approximate 7 minutes or until crunchy
(browner ones actually taste better). Chicken Wraps
Way good! Great when you think you are sick of eating the
same old grilled chicken breast.
- Grilled chicken breast (extra-lean ground turkey and
beef also work well)
- Iceberg Lettuce
Cut chicken into strips or
chunks. Spray a non-stick skillet with Pam. Heat chicken in
skillet, sprinkling with your choice of spices as you heat it
(see below for recommendations). If spices are not sticking to
chicken, lightly spray chicken with Pam then lightly coat w/
spices. Add your choice of extras (see below) and wrap in
lettuce.
Tex/Mex Wraps
Spices:
- Fajita Seasoning (try the salt-free version from Spice
Hunter)
- Ms. Dash Southwest Chipolte
- True Lime and Splenda to taste
Extras:
- (Clean) salsa
- pico de gallo
- Chopped onion/pepper/tomato
China Bistro
Wraps
Spices:
- Chinese Five Spice (salt-free from Spice
Hunter)
Extras:
- Chopped celery/mushroom/peppers cooked in skillet with
Pam
- 1T peanut butter mixed with low-sodium teriyaki sauce or
- Chopped peanuts/almonds
Recovery
Bars
These are a nice, clean treat. Especially
good for after a workout.
1 c rolled oats
4 scoops
chocolate whey protein powder
3/4 cups dry fat-free
milk
1/3 c sunflower seeds
1/3 cup diced dates or
apricots
1/4 cup chopped walnuts
5 T peanut butter
1
c water
nonstick cooking spray
Spray a square baking
pan with nonstick spray. Combine first seven ingredients in a
large bowl. Add peanut butter until mixture is crumbly. Add
water gradually until you get a doughy consistency (around 1
cup). Spoon into 8x8 pan and press down evenly. Refrigerate
for two hours (or put it in the freezer for about 1/2 an
hour).
To reduce the calories, I’ve also made these
with just the oats, dates, walnuts, and 2 T peanut butter,
adding less water. They were still good.
Faux Brownie
Batter
Get your protein and treat yourself at
the same time. How great is THAT? No guilt with this
treat!
Great as a dip with fruit or alone. Add a bit
more water and freeze for a frozen, fudge-like
treat.
80 grams chocolate Isopure protein powder
5
grams cocoa powder
4 grams cinnamon
1 tsp instant decaf
coffee
Splenda to taste
Mix all ingredients and add
just enough water to get everything wet. Mixture should be
thick but not lumpy. Refrigerate for at least 2
hours.
For a frozen treat, add more water until mixture
is thinner – but not quite as thin as a protein shake. Freeze
until it is hard frozen. Thaw for 20-30 minutes before eating.
Mango
Salsa
No added salt, hot and sweet, and OH so
good. Try it as a dip, on your chicken or fish, or even alone
- it's that good!
3 sweet peppers (red, yellow, orange
or mixture of these)
2-4 hot peppers such as bonnet or
habaneras (2 makes medium hot salsa)
1 small onion
8
med. tomatoes
Garlic paste or chopped garlic (about 2
tsp)
2 med. mangos
Splenda (to taste)
Makes a
big batch - about 3 large jars:
- Remove seeds from peppers. Use gloves when handling the
hot peppers.
- Chop onions and peppers in food processor. Place in big
microwaveable bowl and nuke until peppers are soft. Drain
excess water.
- Chop tomatoes in food processor - should be liquidy but
lumpy. Mix tomatoes into pepper mixture.
- Chop mangos in food processor and add to salsa mixture.
Add garlic and mix.
- Add Splenda to taste.
Garlic/Lemon
Hummus
Heathy and easy to make!
1/4 cup
lemon juice
1 can chickpeas (gazpacho beans), rinsed
well
1/4 cup tahini
2 tspns chopped garlic
Water (2
tb to 1/4 cup)
Place all ingredients, except water, in
food processor and process until slightly lumpy. Add water
gradually to get the desired
consistency.
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