Painless Clean Eating Diet Recipes For Lazy People: 50 Simple Clean Eating Diet Recipes Even Your Lazy Ass Can Make (10 page)

MEAL 46-
APPLE CINNAMON MUFFINS

Introduction

A low fat and low calorie delicious muffin with chunks of apple.

Preparation Time:
10 minutes

Cooking Time:
25 minutes

Serves:
12

Ingredients

1 egg

3 teaspoons of baking soda

225 grams of flour, whole wheat

1 teaspoon of ground
nutmeg

3 tablespoon of molasses

100 grams of honey

1 teaspoon of ground cinnamon

1 teaspoon of ground ginger

150 ml of almond milk

3 tablespoons of sunflower oil

40g nonfat yogurt

170g of Granny Smith apple, peeled and diced

70g sultanas, golden

1 teaspoons of sea salt

Preparation

1. Preheat the oven to 374° F/190° C. Take a muffin tray and place 12 muffin liners in it.

2. Stir together the baking soda, whole wheat flour, nutmeg, cinnamon, honey, salt, and ginger in a large bowl.

3. Peel, core, and cut the apples into cubes. Beat the egg and stir in almond milk in a separate bowl. Add the yogurt, oil, and stir in the diced apple

4. Add the wet mixture into the dry and combine well. Stir the mixture through the golden sultanas

5. Transfer the mixture into the muffin liners and sprinkle the tops with molasses

1. Bake in the oven until lightly brown, approximately for 20 minutes.When pressed, the apple muffins must spring back.
   

   Before eating, let the muffin slightly cool.
   

   Calorie Count:
   85.7 per serving
   

MEAL 47-
ICE CREAM WITH WAFER STICKS AND CARAMEL SYRUP

Introduction

Bold and powerful, this is an attractive easy ice cream to prepare.

Preparation Time:
1 minutes

Cooking Time:
20 minutes

Serves:
8

Ingredients

7 large egg yolks

1 1/4 cups of (310 ml /10 fl. oz.) nonfat yogurt

1 1/2 cups of (375 ml/12 fl. oz.) of coconut milk

2/3 cup of (155 g /5 oz.) molasses

Zest of two Meyer lemons, grated

Pinch of sea salt

1/3 cup of (80 ml /3 fl. oz.) extra-virgin oil olive

Preparation

1. Combine the lemon zest, coconut milk, and yogurt in a heavy saucepan. Warm over medium-high heat, approximately for 5 minutes, until the mixture just about comes to a simmer, stirring occasionally.
   
2. Combine the sea salt, molasses, and egg yolks in a heatproof bowl. Whisk vigorously approximately for 2 minutes, until the mixture doubles in volume and lightens in color.
   
3. Remove coconut milk mixture from heat. Slowly pour approximately one cup (250 ml /8 fl. oz.) mixture of the warm coconut milk into the egg mixture, whisk until smooth, whisking constantly.
   
4. Pour the subsequent egg-coconut milk mixture (whisking constantly) back into the saucepan, and place it over the medium heat.
   
5. Stir approximately for 1 to 2 minutes, until the mixture forms custard to coat the back of your spoon, (the custard should be thick enough and you may use a wooden spoon for this).
   

   5. For the time being, take a large bowl and set up an ice bath and bubble a minor heatproof bowl inside.
   

   6. Transfer the warm custard sieve into the smaller bowl and allow it to cool. Stir occasionally.
   

   7. Take away the bowl from the ice bath and then stir in the olive oil; cover it with the plastic wrap. Refrigerate for a minimum period of four hours or up to three days, until very cold.
   

   8. Transfer the custard (cold) into an ice cream maker. Spoon the ice cream into a container (freezer-safe) and place waxed paper or parchment on the surface directly.
   

   9. Cover tightly and freeze for a minimum period of two hours or up to three days, until firm. Scoop into bowls and drizzle every serving with olive oil, when you are ready to serve.
   

   Calorie Count:
   202.1 per serving
   

MEAL 48- HOT CHOCOLATE PUDDING

Introduction

This is a healthier version of hot chocolate.

Preparation Time:
5 minutes

Cooking Time:
15 minutes

Serves:
4-6

Ingredients

1 egg white

1 egg

1/4 cup and 1 tablespoon of cocoa powder, unsweetened

3 tablespoons of unsweetened applesauce

1/3 cup of Sucanat

1 teaspoon of pure vanilla extract

3 tablespoons of olive oil

1/2 cup of white flour, whole-wheat

Olive oil cooking spray

For garnish: Pear or Orange slices (optional)

Preparation

1. Preheat the oven to 204° C/400° F. Lightly coat small ramekins or custard cups (four 4-oz.) with the cooking spray.

2. Combine Sucanat and cocoa powder in a medium bowl; whisk in oil and applesauce.

3. Lightly whisk egg white and egg in a small bowl and add to the cocoa mixture, whisking until smooth.

1. Stir in vanilla and flour until the flour is completely combined; ensure not to over mix. Divide the mixture equally between the custard cups (prepared).
   
2. Place it on a baking sheet, and bake approximately for nice minutes. Sides should be firm but centers soft. Turn the cups upside down onto the serving plates and before removing the cups.
   
3. Allow the cups to stand for a couple of minutes. If desired, garnish every cake with the fruit slices and serve warm.
   

   Calorie Count:
   45.1 per serving
   

MEAL 49-
CINNAMON ROLL

Introduction

The cinnamon adds a small bit of sweetness that is just right. This is particularly good with Greek yogurt.

Preparation Time:
2 minutes

Cooking Time:
1 minutes

Serves:
4-6

Ingredients

2 cup of spelt flour, light and extra for twisting

3 tablespoons of nonfat yogurt

2 teaspoons of active dry yeast, quick-rise

1/4 cup of Lakanto

1/2 teaspoon of Sucanat

1 teaspoon of honey, raw

1/4 cup of pecans, unsalted and chopped

2 teaspoons of organic cane juice, evaporated, divided

1 tablespoon of ground cinnamon

A bottle of cooking spray, olive oil

1/4 teaspoon of sea salt, fine

Preparation

1. Using a cooking spray, coat a large bowl and place the bowl to the side.

2. Combine salt and flour in the bowl of a food processor fitted with a steel blade (don’t process yet).

1. Combine 2 teaspoons of cane juice and 1/2 cup of water (lukewarm) in a 1-cup measure and stir to dissolve.
   
2. Sprinkle with the yeast and stir until mixed. Allow it to sit until foamy, approximately for 5 minutes. Put in the mixture of the yeast to the flour mixture with food processor running and pulse approximately for 2 minutes.
   
3. Process for an additional minute once a dough ball forms. Pour the dough to the bowl and turn to coat. Cover with plastic wrap and allow the dough to rise approximately for an hour, until doubled in size.
   
4. Meanwhile, using a cooking spray, coat a baking pan (8” square). In a small pot or saucepan, 1 1/2 tablespoons of yogurt.
   
5. Transfer the yogurt into the bottom of the baking pan. Put in the Lakanto and swirl using a spoon to combine and evenly distribute. Drizzle with honey and sprinkle with pecans and Sucanat and keep it aside.
   
6. Roll dough into a rectangle (8 x 12”) on a lightly floured surface. Spread the remaining 1 1/2 tablespoons of butter over the top and sprinkle with the remaining two tablespoons of cinnamon and cane juice.
   
7. Roll the dough up (end to end), to help roll hold its shape, pinch along the length of the doubled up edge. Slice into 12 even portions.
   
8. Place every portion into the pan, evenly spaced and ensure it should not touch (flat side down). Cover it with the plastic wrap and let rise at the room temperature approximately for 45 minutes, until doubled in size.
   

   11. Preheat the oven to 190° C/375° F. Remove the plastic wrap from the pan and then transfer to oven and bake approximately for 20 to 25 minutes, until golden. Remove it from the oven and invert onto a large plate and remove the pan gently. Serve warm.
   

   Calorie Count:
   105.0 per serving
   

MEAL 50- OATMEAL BLUEBERRY PANCAKE

Introduction

Fast, simple, healthy, and fresh pancakes that taste entirely indulgent.

Preparation Time:
10 minutes

Cooking Time:
10 minutes

Serves:
3

Ingredients

1/4 teaspoon of Cinnamon

1/4 teaspoon of baking soda

Single packet of sweetener

1/4 teaspoon of vanilla extract

A pinch of sea salt

1 tablespoon of water

Half banana, ripe and mashed

Optional

Nuts

Raisins

Blueberries

Preparation

1. Make a mixture of ¼ cup of instant oatmeal, two egg whites, applesauce/banana (half mashed).

1. Transfer this mixture into a frying pan and bake until it is browned or approximately 15 to 20 minutes.
   
2. You can add in cinnamon, blueberries, raisins, and nuts.
   

   Calorie Count:
   104.8 per serving