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Days

of clean

Recipes


Hello, hello!

Hello, hello!

I love to cook, but I’m also a busy professional, a health coach and a dog mom. I try to spend time with my family and work out daily. I need practical meals, that can be prepared quickly, keep my energy levels up and my body free of toxins. This is why I chose to eat clean, unprocessed foods. If you think clean eating is boring, think again. It can be easy, fun and totally delicious. From a basic salad to a rich vegetable cream, the possibilities are endless. My goal with this recipe book, is to share with you some of my favorite recipes and help you discover the difference clean eating can make. Are you ready to detoxify, boost your energy, feel and look your best? It all starts with the daily choice to take action. Xo,

Adriana


Nuts are extremely nutritious and great for your heart and brain.


BREAKFAST

My Favorite Smoothie 1 serving • • • • • • • • • •

½ cup non dairy milk (I normally use almond millk) ½ cup water ¼ cup blueberries (or blackberries) ¼ cup strawberries ¼ avocado Juice of 1 lemon ½ teaspoon cinammon 3 walnuts or almonds 1-2 tablespoons chia seeds Ice (optional)

Add all ingredients to your blender and process until super smooth.

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Spinach & Pumpkin Seed Power Smoothie

BREAKFAST

1 serving ●

1 cup water or almond, hemp, or coconut milk (I use half water half almond milk) ● 1 cup blueberries, strawberries or blackberries (or a combination of the three) ● 1 small (frozen) banana ● ½ cup spinach ● ½ teaspoon lemon juice ● 1 tablespoon chia seeds ● 2 tablespoons pumpkin seeds ● 1 teaspoon cinnamon ● Ice (optional)

Add all ingredients to your blender and process until super smooth.

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Chocolate Chia Pudding

BREAKFAST

Serves 1 ● ● ● ● ● ●

1 cup dairy-free milk 1 tablespoon honey (can substitute with stevia) ⅓ cup chia seeds 1 teaspoon cinnamon 2 tablespoons raw cacao powder 1 tablespoon unsweetened, shred ded coconut o hemp seeds (optional)

Mix the dairy-free milk and honey together until the honey is dissolved. Next add chia seeds, cinnamon, and raw cacao powder. Allow the mixture to set for about 8 to 10 minutes. When the pudding is thick, top with shredded coconut or hemp seeds and serve. Can be served with strawberries or blueberries.

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Green juices are an excellent and fast way to alkalize your body. They also help reduce inflammation and eliminate toxins.


Chicken Delight

LUNCHES

Serves 1 • • • • • • •

2 cups mixed greens ½ avocado 1 red pepper, chopped and diced 1 cucumber, chopped and diced 6 cherry tomatoes, sliced in half 4 ounces, grilled and diced chicken 1 orange, peeled and cut into segments

Combine all the ingredients into a bowl. Chop all the ingredients. Peel the orange and then cut into segments. Top with sliced chicken and avocado. Season with salt, pepper and olive oil.

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Power salad

LUNCHES

Serves 1 • • • • • • • •

2 cups mixed greens 1 cucumber, chopped and diced 2 celery stalks, chopped and diced 1 apple, chopped and diced ½ avocado 1 can salmon, drained (BPA-free & packed in water) ¼ cup black olives, (BPA-free can, packed in water) Handful of fresh parsley

Dressing: • 3 tablespoons Bragg’s raw apple cider vinegar • 2 tablespoons extra virgin olive oil • Juice from a lemon • Dash of sea salt and pepper to taste

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Wash all vegetables and fruits. Chop all ingredients, Mix all salad ingredients (except the avocado and olives) in a bowl. Top with the avocado, tuna / salmon and olives. In a small dressing bowl mix all the dressing ingredients.

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LUNCHES

Salad in a jar Serves 1 • • • • • • •

3 tablespoons Tahini Dressing (recipe below) ¼ cup red cabbage, chopped 1 handful spinach 5 to 6 grapefruit slices (can substitute for tangarine) 5 to 6 cucumber slices 1 handful cilantro, chopped 1 tablespoon hemp seeds (topping)

Tahini Dressing • • • •

3 tablespoons tahini Juice of 1 lemon 2 tablespoons water 1 garlic clove, minced

NOTE: If you are not familiar with salads in jars, the whole purpose is to create a beautiful salad stored in a mason jar for convenience. It is important to layer the ingredients as listed to ensure that the salad doesn’t wilt before you are ready to eat.

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Use a wide-mouth, quart-sized mason jar. Add the Tahini Dressing to the bottom of the jar. Next, add red cabbage, spinach, grapefruit, cucumber, cilantro, and hemp seeds. Finally, close the jar and store in a refrigerator. When you are ready to serve, simply shake the jar until well coated and eat from the jar, or pour into a salad bowl.

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Avocados are amongst the most complete foods in the world. They contain everything we need. They are also believed to help in the prevention of chronic disease like diabetes and cancer.


DINNER

Roasted Vegetables 2 servings • • • • • • • • • • • •

2 carrots, peeled and chopped 1 handful asparragus 1 head of broccoli chopped 1 cauliflower choped 2 tablespoons coconut oil 1 tablespoon chili powder ½ tablespoon sweet paprika 1 teaspoon ground cumin 1 teaspoon garlic powder 1 teaspoon oregano ¼ teaspoon sea salt ¼ teaspoon red chili flakes (optional)

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Preheat the oven to 425°F. Place the vegetables onto a roasting pan. Add the coconut oil, chili powder, sweet paprika, ground cumin, garlic powder, oregano, sea salt, and red chili flakes (optional) to the vegetables. Toss until well coated. Place in the oven for 40 to 45 minutes. Serve with your choice of protein.

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Sweet Potato and Cauliflower Mash with Peas

DINNER

2 servings • • • • • •

2 medium sweet potatoes, chopped and peeled 1 large head cauliflower, chopped 1 tablespoon coconut oil Sea salt, to taste 1 cup peas 3 tablespoons of hemp seeds Add the sweet potatoes to a large steam basket with about one inch of water underneath. Cover and allow the sweet potatoes to steam for about 10 to 12 minutes until soft. Remove and steam the cauliflower for about 5 minutes in the same manner. Add the steamed vegetables to a bowl along with coconut oil and sea salt. Mash with a fork until well incorporated. Top with peas and hemp seeds and serve. Tip: you can also steam the vegetables in the microwave

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DINNER

Carrot and Kale Soup Serves 4 • • • • • •

2 large carrots, chopped 1 bunch kale, chopped 1 onion, chopped 3 garlic cloves, minced 1 bunch parsley, chopped 1 32-ounce package of your favorite organic vegetable broth

Add all the ingredients to a large soup pot and bring to a boil. Turn down the heat and simmer for about 15 minutes. Serve in a soup bowl.

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Snacks Getting hungry between meals? Here are some of my favorite clean eating snacks:

Almonds Walnuts 1 apple 1 pear Celery or carrots with hummus Another quick pick-me up is a green juice, which alkalizes your body

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The content and material in this e-book is for informational and educational purposes only. It is not a substitute for professional medical advice, treatment or diagnosis. Always seek the advice of your personal physician with any questions you may have regarding a medical condition or concern and before starting any diet and /or exercise program.

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If you want access to more recipes and advice, follow me on social media or send me a message. www.adrianaraabe.com

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Recetario Enero 2018  

Adriana Raabe

Recetario Enero 2018  

Adriana Raabe

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