New Eat Clean® Recipes for Memorial Day Long Weekend

May 26, 2017

05 / 26 / 2017

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Plant based diets are gaining plenty of attention lately but that’s nothing new.  Folks have been eating plants since time began – surprise!  But since we are in the celebratory mode, I wanted to share some beautiful plant based recipes for the holiday weekend.  

Celebrate well my American friends!  Cheers and Happy Memorial Day!

Here’s your long weekend menu plan for one full day of Eating Clean® while celebrating. (Recipes follow below).

Overnight Buckwheat Groats With Berries

Mid Morning Snack
Avocado Egg Salad Snack

Sesame Ginger Citrus Salad

Mid Afternoon Snack
Loaded Vegan Nachos

Burgers And Buns
Spring Cauliflower Tabbouleh

Chocolate Avocado Mousse

6 Memorial Day Weekend Recipes


Overnight Buckwheat Groats With Berries

*overnight soaking required

Prep Time: 8 minutes

Cook Time: none

Soak Time: overnight

Yield: 2 servings


2 cups buckwheat groats, soaked overnight (buckwheat is gluten free)

4 soaked dried figs

½ cup raw, unsalted cashews, soaked overnight

½ banana, fresh or frozen

1 cup plant based milk

2 apples, cored and peeled

½ tsp unrefined sea salt

1 tsp ground cinnamon

2 Tbsp maple syrup


Slivered almonds

Fresh, in season berries



Place buckwheat groats in bowl and cover with water.

Place cashews in bowl and cover with water.

Let soak overnight.

The next day, drain and rinse buckwheat and cashews.

Place buckwheat, cashews and remaining ingredients in blender and process until creamy.

Divide buckwheat mixture between 2 bowls. Top with topping ingredients and serve.

Midmorning Snack

Avacado Egg Salad

Prep Time:

Cook Time:

Yield: 2 servings


4 eggs, hard boiled, peeled and chopped

2 ripe avocados

2 tsp Dijon mustard

4 Tbsp plain Greek yogurt or kefir yogurt

Juice of 1 lemon

1 tsp unrefined sea salt

Freshly ground black pepper

2 green onions, trimmed and chopped


Scoop avocado flesh out of avocados and place in medium bowl.

Mash with a fork.

Add yogurt, lemon juice, salt and pepper.

Mix well.

Add onions and chopped hard boiled eggs.

Mix well.

Eat on Mary’s Seed Crackers.

Lunch or Side

Ramp up your immune defense and detoxification systems with this salad.  The astonishing variety of greens, including herbs and bitter greens, in your bowl spell L-O-V-E with their enzymes, phytonutrients and alkalizing benefits. Oh, and they taste D-E-L-I-C-I-O-U-S!

NB: It is best to use organic greens if possible.

Sesame Ginger Citrus Salad

Prep Time: 8 minutes

Cook Time: none

Yield: 2 – 3 servings


I head romaine lettuce, shredded

1 pound Brussels sprouts, trimmed of woody end and outer leaves, shredded

2 cups arugula

2 blood oranges, peeled and segmented

2 Tbsp toasted pumpkin seeds

2 Tbsp toasted flax seeds

2 Tbsp toasted pine nuts

½ pound mushrooms, sliced

5 green onions, trimmed and coarsely chopped

Ingredients for Dressing:

2 Tbsp cashew butter

3 Tbsp avocado oil

3 Tbsp toasted sesame oil

2 Tbsp tamari or Bragg’s Liquid Aminos

2 Tbsp apple cider vinegar

½ fresh orange juice from 1-2 blood oranges

1 Tbsp maple syrup

1 clove garlic, minced

1 Tbsp fresh grated gingerroot


Combine all ingredients for salad in decorative salad bowl.

Combine all dressing ingredients in Vitamix and process to combine.

Pour over salad.

NB: Top with 4 Tbsp hemp seed per person, to make a complete dish.

Appetizer or Snack

Loaded Vegan Nachos (no meat but loads of flavour and crunch)

Prep Time;

Cook Time: 18 minutes



For the Vegan Cheese:

1 medium sweet potato, peeled and cubed

1 large yellow potato, peeled and cubed

¼ cup mild green chilies, cubed

¼ cup vegetable stock

1 clove garlic, minced

3 Tbsp avocado oil

2 Tbsp nutritional yeast

Juice of ½ lemon

1 tsp unrefined sea salt

½ tsp each paprika, cumin and cayenne

For the Beans and Veggies;

2 Tbsp coconut or rice bran oil

3 cloves garlic, minced

Small red onion, chopped fine

1 red bell pepper, julienned

1 tsp unrefined sea salt

½ tsp each paprika, cumin and cayenne

1 15 ounce can black beans, rinsed and drained

For Serving:

1 package organic corn tortilla chips (a variety of colours is nice)

Diced fresh tomatoes

Fresh cilantro



Hot sauce


Boil cubed sweet and yellow potato in enough water to cover, in medium sauce pan over medium high heat, 8 – 10 minutes. Potatoes should not be soft.

Remove from heat, drain and set aside.  

Combine cooked potatoes with remaining Nacho Cheese Ingredients in VitaMix or high speed blender.  Process until creamy.  Set aside.

Prepare beans and veggies.

Heat oil in large skillet over medium/high heat.

Add vegetables and cook about 5 minutes.

Add black beans and heat through, stirring constantly.

Remove from heat.


Arrange tortilla chips on large platter.

Top bean mixture and then Nacho Cheese.

Finish by arranging remaining Serving Ingredients on top.

Serve immediately.



Prep Time:

Cook Time:

Yield: 2 – 3 main servings or 4-5 sides


1 head cauliflower, trimmed (any colour of cauliflower will do)

1 bunch fresh parsley, chopped fine

1 cup baby tomatoes, quartered

1 red sweet pepper, seeded, deveined, chopped

1 yellow sweet pepper, seeded, deveined, chopped

1 small cucumber, ends trimmed, washed and chopped

4 watermelon radishes, trimmed and chopped

1 cup baby peas, frozen is fine

1 medium carrot, peeled and grated

4 spring onions, trimmed and chopped

3 Tbsp avocado oil

Juice and zest of one organic lemon

1 Tsp unrefined sea salt

Freshly grated black pepper to taste

2 garlic cloves minced

1 tsp Bragg’s Liquid Aminos


Break cauliflower into florets and place in bowl of food processor.

Process into “rice.”

Combine chopped veggies and cauliflower rice in large mixing or salad bowl.

Combine oil, lemon juice and zest, salt, pepper, garlic and Bragg’s Liquid Aminos in small Mason jar and shake well.

Pour over salad and let marinate for minimum one hour.

Dinner Main

Burgers and Buns

Prep Time: 15 minutes

Cook Time: 30 minutes

Yield: 4 burgers


2 19 ounce cans kidney beans, rinsed and drained well

½ red bell pepper, seeded and deveined

½ zucchini, chopped fine

1 small red onion, chopped fine

2 cloves garlic, minced

1 Tbsp Bragg’s Liquid Aminos

1 Tbsp chickpea or coconut flour

1 Tbsp flax meal

1 tsp unrefined sea salt

½ tsp each cumin, curry and paprika

4 buns of your choice – Ezekiel buns are perfect


Sliced red onion

Romaine lettuce


Sliced avocado

Sliced tomato


Your choice!


Preheat oven to 400 degrees F.

Line a baking sheet with parchment paper.

Place kidney beans in food processor and process until coarse mixture results.
Transfer to a large mixing bowl and add chopped vegetables, spices and flour.

Mix well.

Divide mixture into 4 and shape into patties with wet hands.

Place on prepared baking sheet and bake for 25  minutes in hot oven.

Remove from oven and serve on toasted Ezekiel buns with desired toppings.


Chocolate Avacado Mousse

No meal spells fun more than dessert but you don’t want to throw all your hard, Eating Clean® work down the drain with a sugary bomb.  Let’s keep our energy high and our skin glowing with this gorgeous

Prep Time: 15 minutes

Cook Time: none

Yield: 6


2 large, ripe avocados – peeled, pitted, and cubed

1/2 cup unsweetened dark cocoa powder

1/3 cup plant based milk

½ cup natural nut butter

2 teaspoons vanilla extract

1 pinch ground cinnamon

2 – 4 Tbsp Date Paste*

Flaky sea salt like Maldon for garnish


Place all ingredients, except salt, in high speed blender.

Pulse until uniform mixture results.

Add more milk if necessary to obtain desired consistency.

Divide mixture between 6 dessert dishes or you can use a martini glass. Top with in season berries and dusting of sea salt.

*Recipe for Date Paste:

Soak 2 cups of pitted dates in 2 cups of water overnight or approximately 8 hours.

Remove dates from water and set the water aside.

Puree dates in food processor or blender.

Add a few tablespoons of soaking water to the date puree and continue to blend. Blend until the date paste is creamy.

Add more soaking water if needed.

Tosca Reno

Author, columnist, motivational speaker, reality TV star, radio personality, consultant, mother and wife, Tosca Reno has been inspiring millions with the Eat Clean™️ Diet series and sharing the success she's had with weight loss and Clean Eating.


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