Eating clean & Improving your lifestyle by Annemie Rabie - HTML preview

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Recipes that will make your mouth water

I’ve put together some healthy recipes that you could integrate into your plan to make it a little bit more exciting. #

Gold rush chicken breasts

Ingredients:

1. Set oven to 400 F.
2. In a bowl, mix together the ingredients for the gold rushsauce.
3. Rub half of the mixture on the chicken breasts.
4. Set a nonstick skillet on medium-high heat and spray withcoconut oil. Add chicken breasts to the pan and cook for about 3 minutes on each side.
5. Pour the remaining sauce over the chicken breasts. If yourskillet is all metal, place the chicken in it and allow it to bake in the oven for 10 minutes. If your skillet cannot be placed in the oven, transfer the chicken breasts to a baking sheet, and bake for 10 minutes

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Oats and Fruit Cereal

Ingredients:

100 g dried fruit, such as sultanas, raisins, dried apricots

50 g mixed unsalted nuts, such as almonds, hazelnuts, walnuts

50 g mixed seeds, such as pumpkin, sunflower, sesame, poppy

400 g porridge oats

1 teaspoon ground cinnamon , optional milk or natural yoghurt , to serve

1. To make the basic cereal, roughly chop any larger driedfruit and nuts, then place into a large bowl along with the seeds, oats and cinnamon (if using).
2. Tip into an airtight container.
3. Now you have two choices. To serve your cereal as it is,place a handful of cereal (roughly 50g) per person into your serving bowls.
4. Add milk or natural yoghurt and chopped fresh fruit, ifyou like, then serve.
5. To make bircher muesli for 4 people, add 200g of thecereal to a large bowl.
6. Place a box grater on a board, then coarsely grate theapple, discarding the core. Add it to your oaty cereal.
7. Pour over enough milk to cover, then mix well.

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Wild Rice Salad

Ingredients:

400 g mixed rice, such as Camargue, wild and longgrain

150 g mixed nuts

½ a bunch of fresh basil

½ a bunch of fresh mint 75 g dried apricots extra virgin olive oil

1. Cook the rice according to the packet instructions untiltender. Drain, then allow to cool.
2. Roughly chop the mixed nuts, pick and roughly chop thebasil and mint leaves, then roughly chop the apricots.
3. Combine with the rice, season with sea salt and blackpepper, then drizzle with oil. Serve with grilled meat or fish. # Chicken Caesar

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Ingredients

15 g Parmesan cheese

4 heaped tablespoons natural yoghurt

½ teaspoon English mustard 1 teaspoon Worcestershire sauce white wine vinegar extra virgin olive oil 1 small red onion

½ a small cauliflower (300g) 1 romaine lettuce olive oil

1 thick slice of wholemeal bread

1. Finely grate the lemon zest and Parmesan into a largebowl. Slice and add the anchovies, along with the yoghurt, mustard and Worcestershire sauce.
2. Squeeze in half the lemon juice, add 1 tablespoon ofvinegar and 2 tablespoons of extra virgin olive oil and mix to make your dressing.
3. Now you’re going to turn regular salad into a thing ofbeauty by either taking your time with good knife skills, or ideally, investing in a mandolin for ease, elegance and accuracy (use the guard!). Start by peeling and very finely slicing the red onion, then stir it through the dressing.
4. Click off and discard any tatty outer leaves from thecauliflower, then very finely slice it. Finely slice the lettuce by hand and pile both on top of the dressed onion, tossing together only moments before serving.
5. Put 1 teaspoon of olive oil in a frying pan on a mediumheat. Pick the rosemary leaves over the chicken and lightly season it on both sides, flattening it slightly with the heel of your hand. Cook for 4 minutes on each side, or until golden and cooked through.
6. Cube the bread and toast alongside the chicken, movingregularly until evenly golden and gnarly, removing only when super-crispy.
7. Toss the salad together and season to perfection, slice upthe chicken and serve with a sprinkling of croutons and lemon wedges for squeezing over.

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Winter Salad

Ingredients

½ a red cabbage

½ a white cabbage

2 large carrots 4 spring onions

a few shoots from winter cabbages, such as kale or cavolo nero , optional

300 ml milk

4 anchovies, from sustainable sources

6 cloves of garlic

2 tablespoons white wine vinegar

6 tablespoons extra virgin olive oil

1 tesapoons Dijon mustard 1 handful of mixed seeds, such as poppy, sesame and sunflower

½ a bunch of fresh mint

1. Quarter and finely shred the cabbages, peel and finelyslice the carrots and trim and finely slice the spring onions.
2. Place in a large bowl and if you’re lucky enough to haveany other interesting winter cabbages leaves, you can add those into the mix too.
3. Put your milk in a pan on a medium heat with theanchovies. Peel and add the garlic, then bring to a simmer.
4. Let it cook for 10 minutes until the garlic cloves aresoft, then pour everything into a liquidiser.
5. Add the vinegar, oil and mustard and blend for a fewminutes, then stop and have a taste. You want it to be quite acidic, but if it’s too acidic add a bit of oil for balance.
6. Add good pinches of sea salt and black pepper, then pourit over the sliced veg.
7. Use your hands to toss and dress everything and geteveryone around the table.
8. Heat the seeds in a dry pan for a few minutes until warm,then scatter them over the salad. Pick and tear over your mint leaves, then eat it immediately.

Wrap Pizza

Ingredients:

Tortilla wraps

Mozzarella cheese

Gouda Cheese

Chicken

Onions

Mushrooms

Garlic

Chilli (optional)

1. Preheat the oven to 200c/400F/Gas 6/Fan 180.
2. Put the tortilla wrap on a baking sheet and spread overthe tomato sauce. Sprinkle over the cheese.
3. You can also add any toppings that your may like (see suggestions on top).
4. Bake for 5-9 minutes, until the cheese has melted and thebase is crisp.

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Green Smoothie

Ingredients:

20-30ml water

chopped up Spinach half hand full Coriander -small batch

Seedless Grapes -4-7 grapes

1. Throw together into blender
2. Add water and blend

If you using a juicer no need for water.

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Last words

Thank you for reading our Ebook, remember living a healthy lifestyle is an active choice and very rewarding once you start doing it. This plan will only work if you give it your all, so in order to change your body you need to start changing your mind.

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