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Day 3: Clean-Eating Recipes

Recipes For Day 3 of Our Clean-Eating Plan

Who needs bread? Sweet potato toast is all the rage these days, so let's try it together for today's breakfast.

Prep Ahead

  • Cashew cream: Cover 1/3 cup of cashews with at least an inch of water and soak for at least 1 hour, and up to 12 hours. If soaking for longer than an hour, store in the fridge. This will be used in today's treat.

  • Breakfast: Avocado Sweet Potato Toast

    Breakfast: Avocado Sweet Potato Toast

    Sweet  Potato Toast With Avocado and Egg Recipe

    Ingredients

    1. 1 medium sweet potato, sliced into 4 1/4-inch slices
    2. 1 teaspoon olive oil
    3. 1 hard-boiled egg
    4. 1/2 an avocado, sliced
    5. Pinch salt (optional)
    6. Pinch pepper (optional)
    7. Pinch paprika (optional)
    8. 1/2 a pear, sliced

    Directions

    1. Brush 2 of the sweet potato slices lightly on both sides with the olive oil. Store the other half of the potato in an airtight container for use on Day 5.
    2. Toast the oiled sweet potato slices on high setting until soft and cooked through. Note, you may need to toast them 2-3 times.
    3. Layer the sweet potato slices with half an avocado, sliced, and 1 sliced hard-boiled egg. Sprinkle with salt, pepper, and paprika if desired.
    4. Serve with the sliced pear.

    NUTRIENT TOTALS
    Calories: 327.6
    Protein: 9.091 grams
    Carbohydrate: 31.7 grams
    Dietary Fiber: 9.196 grams
    Total Sugars: 13.4 grams
    Total Fat: 20 grams
    Saturated Fat: 3.732 grams
    Sodium: 165.3 milligrams

    Lunch: Buckwheat-Pistachio Chicken Salad

    Lunch: Buckwheat-Pistachio Chicken Salad

    Notes

  • Use buckwheat from Day 1 and chicken from Day 2
  • Crunchy Buckwheat-Pistachio Chicken Salad in Collard Wraps

    Ingredients

    1. 1 1/2 tablespoons mayonnaise
    2. 2 teaspoons apple cider vinegar
    3. 1/8 teaspoon salt
    4. 1/2 cup cooked buckwheat (left over from Day 1 dinner)
    5. 3 ounces of leftover chopped garlic mustard chicken (left over from Day 2 dinner)
    6. 1 tablespoon chopped pistachios
    7. 1/2 cup shredded carrots
    8. 1/4 cup chopped cucumber
    9. 1/4 cup chopped apple
    10. 2 collard leaves

    Directions

    1. In a medium bowl, stir together mayonnaise, apple cider vinegar, and salt until combined.
    2. Add buckwheat, chopped chicken, pistachios, carrots, cucumber, and apple, and stir to incorporate dressing.
    3. Roll mixture up in 2 collard leaves, folding over both ends, then rolling like a burrito.

    NUTRIENT TOTALS
    Calories: 436.3
    Protein: 27 grams
    Carbohydrate: 34 grams
    Dietary Fiber: 7.609 grams
    Total Sugars: 8.593 grams
    Total Fat: 22.8 grams
    Saturated Fat: 3.666 grams
    Sodium: 480 milligrams

    Snack: Chia Pudding With Blueberries

    Snack: Chia Pudding With Blueberries

    Chia Pudding With Blueberries Recipe

    Ingredients

    1. 1/2 portion of the remaining chia pudding (about 1/2 cup)
    2. 1/2 cup blueberries
    3. 2 teaspoons chopped pistachios


    Directions

    1. Top chia pudding with blueberries and pistachios.

    NUTRIENT TOTALS
    Calories: 209.4
    Protein: 6.364 grams
    Carbohydrate: 21.1 grams
    Dietary Fiber: 11.5 grams
    Total Sugars: 11.4 grams
    Total Fat: 11 grams
    Saturated Fat: .993 grams
    Sodium: 91.1 milligrams

    Dinner: Broccoli Frittata

    Dinner: Broccoli Frittata

    Notes

  • Use leftover roasted broccoli from Day 2
  • Frittata With Broccoli, Onion, Potato Recipe

    Ingredients

    1. 2 eggs
    2. 2 egg whites
    3. Pinch of black pepper
    4. 2 teaspoons olive oil
    5. 1/2 cup chopped onion
    6. 2/3 cup chopped white or yellow potato
    7. 1/4 teaspoon salt, divided
    8. 1/8 teaspoon black pepper
    9. 1/8 teaspoon garlic powder
    10. 1 cup roasted broccoli (left over from Day 2)

    Directions

    1. Preheat oven to 350ºF.
    2. Whisk eggs and egg whites, 1/8 teaspoon salt, and black pepper together in a small bowl.
    3. Heat olive oil in a 9-inch oven-safe skillet over medium-high heat. Add onion, potato, and 1/8 teaspoon salt, black pepper, and garlic powder. Cook until potatoes are soft, about 10 minutes.
    4. Stir in 1 cup cooked broccoli (left over from Day 2).
    5. Add eggs and let set 2 minutes, then transfer the skillet to the oven.
    6. Bake an additional 15 minutes or until eggs are firm and cooked through.

    NUTRIENT TOTALS
    Calories: 436.7
    Protein: 25.1 grams
    Carbohydrate: 32.4 grams
    Dietary Fiber: 6.426 grams
    Total Sugars: 7.071 grams
    Total Fat: 23.6 grams
    Saturated Fat: 5.081 grams
    Sodium: 443.1 milligrams

    Treat: Broiled Orange With Cashew Cream

    Treat: Broiled Orange With Cashew Cream

    Notes

  • Make extra cashew cream to use for Day 4
  • Broiled Orange With Vanilla Cashew Cream Recipe

    Ingredients

    1. Broiled Orange
    2. 1 medium orange
    3. 1 teaspoon slightly soft coconut oil
    4. 1/8 teaspoon cinnamon
    5. Dash of cardamom
    6. 1 tablespoon cashew cream (recipe below)
    7. 1 teaspoon honey
    1. Cashew Cream
    2. Makes 5 tablespoons
    3. 1/3 cup raw cashews
    4. 1 teaspoon vanilla extract
    5. Pinch salt
    6. Pinch cinnamon

    Directions

    1. Preheat broiler to high.
    2. Cut the orange in half crosswise, then cut off a small sliver of the rounded side of each half off so that they each stand upright, with the large cut side up.
    3. Remove any seeds. Run a sharp knife between the flesh and peel, then cut slices, following the natural orange segments. This will make your treat easier to eat.
    4. Brush the oil and spice mixture over the cut side of each orange half.
    5. Broil oranges for 4 to 5 minutes or until heated through.
    6. Top the with cashew cream, and drizzle with honey.

    Cashew cream:

    Makes 5 tablespoons

    1. Cover cashews with at least an inch of water and soak for at least 1 hour, and up to 12 hours. (If soaking for longer than an hour, store in the fridge).
    2. Drain water from cashews, then add soaked cashews, 1/4 cup filtered water, vanilla extract, salt, and cinnamon to a blender and blend until smooth.
    3. Add more water if the mixture needs to be thinner. If you don’t have a high-powered blender or are using a food processor, you may need to pause to scrape down the sides 1-2 times in order to fully blend.

    NUTRIENT TOTALS
    Calories: 195.1
    Protein: 3.39 grams
    Carbohydrate: 25.6 grams
    Dietary Fiber: 3.569 grams
    Total Sugars: 18.7 grams
    Total Fat: 10.3 grams
    Saturated Fat: 3.681 grams
    Sodium: 35.9 milligrams

    Look Ahead

    Check out the recipes for Day 4.

    Image Source: POPSUGAR Photography / Cera Hensley
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