MAY LONG WEEKEND: EAT CLEAN, GREEN & LEAN MENU

Happy May Long! It’s officially summer, even if the calendar may not say so yet. Canadians however, are already celebrating the warm months to come with the ritual migration north.  And to make your weekend delicious, here is my welcome summer menu.  My American neighbours can enjoy it too - next weekend during your Memorial Day celebrations.  Even if you have no reason to celebrate, eat up!  I’m into celebrating right now!

All recipes courtesy Tosca Reno and the Eat-Clean Diet®


Anytime snack:

KIWI AVOCADO AND LIME REFRESHER

Prep time: 5 minutes

Cook time: none

Servings: 1

Yield: 2 cups

 

Ingredients:

* 1 ripe but not overly soft avocado

* 1 large or 2 small ripe kiwi

* 1 lime, juice

* 1 Tbsp maple syrup

 

Method:

Peel and chop avocado into bite sized pieces.

Place in decorative serving bowl

Peel and kiwi(s)

Place in bowl with avocado

squeeze lime over avo and kiwi

drizzle with maple syrup

 

Serve immediately or cover and chill.

 


Make it a smoothie:

KIWI AVOCADO AND LIME REFRESHER SMOOTHIE

Prep time: 5 minutes

Cook time: none

Servings:  2

Yield: 3 cups

 

Ingredients:

* 1 ripe but not overly soft avocado

* 1 large or 2 small ripe kiwi

* 1 lime, juice

* 1 Tbsp maple syrup

* 1 1/2 cups coconut water

* 1 scoop vanilla protein powder

 

Method:

Add 1 1/2 cups coconut water to the mix.

Process until smooth.

Serve cold.

 


RUBY RED RHUBARB COFFEECAKE

Prep Time: 20 minutes

Cook time: 45 minutes

Servings: 6 - 8

 

Ingredients for the rhubarb filling:

* 1/2 pound rhubarb, trimmed - about 5 good sized stems

* 1/4 cup maple syrup or honey

* 2 Tbsp ground chia seeds

* 1/2 tsp ground ginger

 

Ingredients for the crumb topping:

* 1/2 cup maple syrup or honey

* 1 tsp ground cinnamon

* 1/2 tsp each ground ginger and cardamom

* 1/8 tsp USS (unrefined sea salt)

* 1/2 cup coconut oil, melted

* 1 3/4 cups whole wheat, good quality flour

 

Ingredients for the cake:

* 1/3 cup fill fat, plain Greek yogurt

* 1 large egg + 1 large egg yolk

* 2 tsp vanilla extract

* 1 cup whole wheat, good quality flour

* 1/2 cup coconut sugar

* 1/2 tsp baking soda

* 1/2 tsp baking powder

* 1/4 teaspoon USS (unrefined sea salt)

* 6 Tbsp coconut oil

 

Method:

  1. Preheat oven to 325 degrees.
  2. Grease an 8-inch-square baking pan.
  3. For filling, slice rhubarb 1/2 inch thick and toss with honey or maple syrup, chia seeds and ground ginger. Set aside to let thicken.
  4. Make crumb topping by placing maple syrup or honey, spices, and salt in large preparation bowl. Mix into melted coconut oil until smooth.
  5. Add flour with a spatula or wooden spoon.
  6. When it comes together as a cohesive dough it is done.
  7. Leave dough in bottom of bowl and set aside.
  8. Make cake batter by combining yogurt, eggs and vanilla in a small preparation bowl.
  9. Mix flour, coconut sugar, baking soda, baking powder and salt.
  10. Add coconut oil and a dollop of yogurt mixture.
  11. Mix on medium speed until flour is moistened.
  12. Increase speed and beat for 30 seconds.
  13. Add remaining sour cream mixture in two batches, mixing for 30 seconds after each addition, and scraping down the sides of bowl with a spatula.
  14. Scoop out about 1/2 cup batter and set aside.
  15. Scrape remaining batter into prepared pan. Spoon rhubarb over batter.
  16. Drop reserved batter over rhubarb.
  17. Distribute topping mixture over batter by breaking it into large pieces with your fingers.
  18. Bake 45 to 55 minutes.

 


CRISPY CABBAGE SLAW

Prep time: 10 minutes sit time for cabbage and 10 minutes to prep salad

Cook time: none

Servings: 6 x 1 cup servings

Yield: 6 cups

 

Ingredients:

* 4 cups shredded green cabbage

* 1 1/2 Tbsp USS (unrefined sea salt) - for salting cabbage

* 2 medium sized red onions, peeled and diced

* 1 large red organic apple, washed, cored and coarsely chopped

* 1/2 cup dried apricots, coarsely chopped

* 1 cup plain, full fat Greek yogurt

* 2 tsp curry powder

* 1 tsp USS (unrefined sea salt)

* 1 tsp fresh ground black pepper

* 2 Tbsp apple juice

* 2 Tbsp ACV (apple cider vinegar)

* 1 bunch fresh chives, coarsely chopped

 

Method:

Arrange shredded green cabbage on platter and dust with salt.

Let salt sit on cabbage to soften and pull water out, for at least 10 minutes

Meanwhile combine apricots, apple and onions in large mixing bowl.

After cabbage has sat for 10 minutes, place in colander and rinse lightly.

Drain well and add to apricot mixture.

 

Make dressing:

Add yogurt, curry powder, ACV, salt, pepper and apple juice to a medium sized Mason jar.

Cover and shake well.

Add more yogurt if you want a thicker dressing.

Add more ACV if you want a thinner dressing.

 


ZUCHINI AND CARROT NOODLE SALAD WITH LIME AND ROASTED GARLIC DRESSING

Prep Time: 10 min.

 

Ingredients for salad:

* 2 small, firm zucchini, washed and trimmed, put through Spirooli

* 2 medium carrots, peeled and trimmed, put through Spirooli

* 2 fist-sized, ripe tomatoes, washed and chopped into chunks

* handful chopped fresh chives

* handful chopped fresh basil

* 1/2 cup toasted, raw pumpkin seeds

* 1 1/2 cups cooked red quinoa

 

Ingredients for dressing:

* 3 cloves roasted garlic

* juice of one fresh lemon

* juice of one fresh lime

* 2 Tbsp maple syrup

* 1/4 cup extra virgin olive oil

* 1/2 tsp USS – unrefined sea salt

* dusting fresh grated black pepper

* 1 Tbsp Bragg’s liquid soy

* 2 Tbsp Bragg’s ACV – apple cider vinegar

* Handful fresh basil leaves

 

PREPARATION

1. Whiz all dressing ingredients together in blender.

2. Prepare all vegetables and place in decorative serving bowl.

3. Toss gently.

4. Just before serving, dress salad with dressing. Serve immediately.

*If not using right away, cover all ingredients in air-tight glass containers and store in fridge until ready to serve.

 


EAT CLEAN BISON BURGERS

Yield: 4 burgers

Prep time: 20 minutes

 

INGREDIENTS

* 1 Tbsp olive

* 3/4 cup finely chopped onion

* 2 egg whites

* 1/4 cup oat bran or oatmeal ground in a coffee grinder

* 1/4 cup cooked, mashed sweet potato

* 1 tbsp molasses

* 1 tsp crumbled, dried oregano

* 1/2 tsp unrefined sea salt

* 1/2 tsp freshly ground, black pepper

1 lb ground bison

 

PREPARATION

Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.

Meanwhile, in a large bowl, mix together egg whites, oat bran or oatmeal, sweet potato, molasses, oregano, sea salt and pepper.

Stir in onions and bison. Mix the ingredients together with clean hands until just combined. This is real hands-on cooking. Take a handful of the meat and create a flat patty. You can get your family involved here too, so they can make patties that fit them. Just make sure they use clean hands.

 

If you would like to store the patties in the freezer to use later, wrap the patties individually in parchment paper. They can be stored for up to one month in the freezer.

Tosca Reno1 Comment