Sept Clean Eating Food Prep Recipes
Cucumber, Avocado and Tuna Salad SERVES 5-6
INGREDIENTS
DIRECTIONS
TIPS
1 cucumber, diced 1 avocado, diced 1 can of tuna ½ red onion, chopped or sliced ½ lemon 1 tsp sea salt 2 tbsp olive oil blacked pepper to taste ½ cup fresh cilantro, chopped
1. Combine all ingredients in a bowl.
Serve over a bed of greens. If vegan or vegetarian, omit tuna. Instead of tuna, use cooked chicken cut into chunks. Add or serve over brown rice or quinoa.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Fiesta Taco Meat SERVES 4-6
HEALTHY EDGE TACO SEASONING (OPTIONAL)
INGREDIENTS 1 lb. ground beef 1.5 cups of black beans or 1 15 oz can rinsed ½ cup cilantro 4 Tbsp taco seasoning
DIRECTIONS
TIPS
1 Tbsp chili powder ½ tsp. garlic powder ½ tsp. onion powder ¼ tsp. red pepper flakes ¼ tsp. oregano 1 tsp. paprika 1 ½ tsp cumin ½ tsp. salt ½ tsp. black pepper
1. In a medium skillet, cook ground beef thoroughly. 2. Add in black beans and allow to cook for 2-3 minutes. 3. Mix 4 Tbsp taco seasoning with ½ cup of hot water. Once thoroughly mixed, add to taco meat and stir. 4. Cook for additional 2-3 minutes. 5. Turn heat off and add finely chopped cilantro. Stir and serve.
Use The Healthy Edge Taco Seasoning recipe. Make it in bulk so you have for future uses. Use taco meat for tacos, salads or wraps. Try kidney or white beans instead of black beans. Add a finely chopped jalapeno pepper for an added kick. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Seasoned Brown Rice SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
2 cups water 2 cups of chicken (or vegetable) stock to a boil 2 cups brown rice 1 bay leaf
1. Bring water and chicken (or vegetable) stock to a boil. 2. Add rice and 1 bay leaf. Bring back to a boil. 3. Reduce heat to low, cover and cook for 45 minutes (or whatever the cook time the instructions suggests).
Use 4 cups of stock or any combination you like of stock and water. Add other spices such as paprika or cumin. Substitute quinoa for rice. Cook time is 12-15 minutes after you bring to a boil and reduce heat. Remove from heat and allow to sit for 5 minutes, covered.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Breakfast Muffins MAKES 10-12 MUFFINS
INGREDIENTS
DIRECTIONS
TIPS
1 cup taco meat 12 eggs Large handful of organic spinach
1. Preheat oven to 350 degrees. 2. Crack eggs into medium bowl and beat. Add taco meat and spinach to the eggs. 3. Using a 1/4 measuring cup, scoop egg mixture into muffin pans (See tips below). 4. Bake 20 - 25 minutes
Use muffin holders if not using non-stick/Silicone muffin pan. Make a double batch and freeze for a quick grab and go breakfast or snack.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Crockpot Chicken and Corn Fajitas SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
4 chicken breasts, organic 2 cups corn, frozen or cooked 3 bell peppers, raw or roasted 1 onion, raw or roasted 1 package taco mix or 4 Tbsp Healthy Edge Taco Seasoning ½ cup chicken stock cilantro, as garnish
1. Place all ingredients into crockpot. 2. Cook on low for 4-6 hours, until chicken is cooked thoroughly. 3. Serve over a bed of greens or in corn tortillas with your favorite toppings. Garnish with cilantro.
Use corn from the Roasted Sweet Corn recipe. You can add the corn to the crockpot in the last 30 minutes. Add any other vegetables including zucchini, mushrooms, spinach and/or kale. Add any greens to the crockpot within the last 30 minutes. You do not have to roast the bell peppers or onions. You can simply slice and add raw. Serve with Summer Mexican Rice recipe. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Roasted Root Vegetables SERVES 6-8
INGREDIENTS 3 tbsp olive oil 3-4 medium carrots, peeled ½ tsp sea salt 3-4 medium parsnips, peeled ¼ tsp cracked black pepper 2 large sweet potatoes, peeled 1 tbsp fresh thyme leaves, chopped (1/2 tbsp dried) 1 medium rutabaga, peeled 1 tsp fresh rosemary, chopped (1/2 tsp dried) 2-3 medium potatoes (see tips below) 1 tsp fresh parsley, chopped (1/2 tsp dried) 1 large sweet onion, peeled Reserve some fresh or dried herbs for garnish
DIRECTIONS
1. Preheat oven to 450 degrees. 2. Cut all of the vegetables into ¾ inch cubes or wedges so that they will all cook in the same amount of time.
3. Place all of the vegetables in a large bowl. Add the olive oil, herbs, sea salt and black pepper, and toss to coat the vegetables evenly. 4. Add contents to a large casserole dish or baking sheet lined with parchment paper. 5. Bake for 30 - 35 minutes, until the vegetables are tender, caramelized and slightly crispy along the edges. Turn the mixture once throughout cooking time. 6. Remove from the oven and garnish with additional herbs before serving.
TIPS
Roasting root vegetables at a high temperature brings out their internal sweetness. Feel free to create a combination of your favorite root vegetables. A few additional varieties include turnips, beets, celery root, and shallots. If using potatoes, choose varieties such as purple, Yukon Gold or russet potatoes. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Black Bean Tofu Burgers SERVES 6-10
INGREDIENTS 1 lb extra firm tofu, drained & patted dry 2 large organic eggs 1 cup whole rolled oats 1/2 cup raw, unsalted cashew nuts 1/2 cup raw, unsalted sunflower seeds 1/2 cup sliced mushrooms 1/2 cup cooked black beans, rinsed
2 tsp Dijon mustard 2 tsp low-sodium Tamari (wheat free soy sauce) 1 tsp ground cumin 1/2 tsp ground cayenne red pepper 1/4 tsp sea salt 2 tbsp olive oil
DIRECTIONS 1. Place all ingredients except for olive oil in a food processor and blend well. 2. Pour olive oil into a large frying pan over medium-high heat. When hot, remove mixture with clean, bare hands from food processor and shape into a patty. Drop into pan and repeat until pan is full. 4. Lower heat to medium and cook, turning once, until well browned on both sides and firm to touch (approximately 10-12 minutes total). 5. Repeat until mixture is gone.
TIPS
Serve burgers between toasted slices of Ezekiel style bread (sprouted whole grains) with sliced organic tomato, organic spinach leaves or organic romaine lettuce and an additional thin layer of Dijon mustard. Also great to eat alone as a snack or on top of a bed of greens . Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
INGREDIENTS
DIRECTIONS
TIPS
1 cucumber, diced 1 avocado, diced 1 can of tuna ½ red onion, chopped or sliced ½ lemon 1 tsp sea salt 2 tbsp olive oil blacked pepper to taste ½ cup fresh cilantro, chopped
1. Combine all ingredients in a bowl.
Serve over a bed of greens. If vegan or vegetarian, omit tuna. Instead of tuna, use cooked chicken cut into chunks. Add or serve over brown rice or quinoa.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Fiesta Taco Meat SERVES 4-6
HEALTHY EDGE TACO SEASONING (OPTIONAL)
INGREDIENTS 1 lb. ground beef 1.5 cups of black beans or 1 15 oz can rinsed ½ cup cilantro 4 Tbsp taco seasoning
DIRECTIONS
TIPS
1 Tbsp chili powder ½ tsp. garlic powder ½ tsp. onion powder ¼ tsp. red pepper flakes ¼ tsp. oregano 1 tsp. paprika 1 ½ tsp cumin ½ tsp. salt ½ tsp. black pepper
1. In a medium skillet, cook ground beef thoroughly. 2. Add in black beans and allow to cook for 2-3 minutes. 3. Mix 4 Tbsp taco seasoning with ½ cup of hot water. Once thoroughly mixed, add to taco meat and stir. 4. Cook for additional 2-3 minutes. 5. Turn heat off and add finely chopped cilantro. Stir and serve.
Use The Healthy Edge Taco Seasoning recipe. Make it in bulk so you have for future uses. Use taco meat for tacos, salads or wraps. Try kidney or white beans instead of black beans. Add a finely chopped jalapeno pepper for an added kick. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Seasoned Brown Rice SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
2 cups water 2 cups of chicken (or vegetable) stock to a boil 2 cups brown rice 1 bay leaf
1. Bring water and chicken (or vegetable) stock to a boil. 2. Add rice and 1 bay leaf. Bring back to a boil. 3. Reduce heat to low, cover and cook for 45 minutes (or whatever the cook time the instructions suggests).
Use 4 cups of stock or any combination you like of stock and water. Add other spices such as paprika or cumin. Substitute quinoa for rice. Cook time is 12-15 minutes after you bring to a boil and reduce heat. Remove from heat and allow to sit for 5 minutes, covered.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Breakfast Muffins MAKES 10-12 MUFFINS
INGREDIENTS
DIRECTIONS
TIPS
1 cup taco meat 12 eggs Large handful of organic spinach
1. Preheat oven to 350 degrees. 2. Crack eggs into medium bowl and beat. Add taco meat and spinach to the eggs. 3. Using a 1/4 measuring cup, scoop egg mixture into muffin pans (See tips below). 4. Bake 20 - 25 minutes
Use muffin holders if not using non-stick/Silicone muffin pan. Make a double batch and freeze for a quick grab and go breakfast or snack.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Crockpot Chicken and Corn Fajitas SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
4 chicken breasts, organic 2 cups corn, frozen or cooked 3 bell peppers, raw or roasted 1 onion, raw or roasted 1 package taco mix or 4 Tbsp Healthy Edge Taco Seasoning ½ cup chicken stock cilantro, as garnish
1. Place all ingredients into crockpot. 2. Cook on low for 4-6 hours, until chicken is cooked thoroughly. 3. Serve over a bed of greens or in corn tortillas with your favorite toppings. Garnish with cilantro.
Use corn from the Roasted Sweet Corn recipe. You can add the corn to the crockpot in the last 30 minutes. Add any other vegetables including zucchini, mushrooms, spinach and/or kale. Add any greens to the crockpot within the last 30 minutes. You do not have to roast the bell peppers or onions. You can simply slice and add raw. Serve with Summer Mexican Rice recipe. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Roasted Root Vegetables SERVES 6-8
INGREDIENTS 3 tbsp olive oil 3-4 medium carrots, peeled ½ tsp sea salt 3-4 medium parsnips, peeled ¼ tsp cracked black pepper 2 large sweet potatoes, peeled 1 tbsp fresh thyme leaves, chopped (1/2 tbsp dried) 1 medium rutabaga, peeled 1 tsp fresh rosemary, chopped (1/2 tsp dried) 2-3 medium potatoes (see tips below) 1 tsp fresh parsley, chopped (1/2 tsp dried) 1 large sweet onion, peeled Reserve some fresh or dried herbs for garnish
DIRECTIONS
1. Preheat oven to 450 degrees. 2. Cut all of the vegetables into ¾ inch cubes or wedges so that they will all cook in the same amount of time.
3. Place all of the vegetables in a large bowl. Add the olive oil, herbs, sea salt and black pepper, and toss to coat the vegetables evenly. 4. Add contents to a large casserole dish or baking sheet lined with parchment paper. 5. Bake for 30 - 35 minutes, until the vegetables are tender, caramelized and slightly crispy along the edges. Turn the mixture once throughout cooking time. 6. Remove from the oven and garnish with additional herbs before serving.
TIPS
Roasting root vegetables at a high temperature brings out their internal sweetness. Feel free to create a combination of your favorite root vegetables. A few additional varieties include turnips, beets, celery root, and shallots. If using potatoes, choose varieties such as purple, Yukon Gold or russet potatoes. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Black Bean Tofu Burgers SERVES 6-10
INGREDIENTS 1 lb extra firm tofu, drained & patted dry 2 large organic eggs 1 cup whole rolled oats 1/2 cup raw, unsalted cashew nuts 1/2 cup raw, unsalted sunflower seeds 1/2 cup sliced mushrooms 1/2 cup cooked black beans, rinsed
2 tsp Dijon mustard 2 tsp low-sodium Tamari (wheat free soy sauce) 1 tsp ground cumin 1/2 tsp ground cayenne red pepper 1/4 tsp sea salt 2 tbsp olive oil
DIRECTIONS 1. Place all ingredients except for olive oil in a food processor and blend well. 2. Pour olive oil into a large frying pan over medium-high heat. When hot, remove mixture with clean, bare hands from food processor and shape into a patty. Drop into pan and repeat until pan is full. 4. Lower heat to medium and cook, turning once, until well browned on both sides and firm to touch (approximately 10-12 minutes total). 5. Repeat until mixture is gone.
TIPS
Serve burgers between toasted slices of Ezekiel style bread (sprouted whole grains) with sliced organic tomato, organic spinach leaves or organic romaine lettuce and an additional thin layer of Dijon mustard. Also great to eat alone as a snack or on top of a bed of greens . Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
