Hot Honey Roasted Carrots

Hopping on the Hot Honey trend by making Hot Honey Roasted Carrots!

Oh yes! You definitely want to make these!

So simple, yet an absolute culinary delight!

Imagine tender, caramelized roasted carrots, infused with the subtle warmth of hot honey, perfectly balanced between sweet and spicy. The natural sweetness of the carrots is elevated by the rich, sticky hot honey, while a hint of heat from the hot sauce leaves a really nice tingle on the taste buds.

The roasting process brings out the carrots’ natural depth of flavor.

Our simple hot honey glaze adds a sticky, syrupy texture, coating each bite with a flavorful kick.

With each crisp bite, the sweetness of the carrots and the spiciness of the hot honey meld together in perfect harmony, leaving you craving more of this HEALTHY mouthwatering, sweet, and spicy treat!

Why is Hot Honey so popular on EVERYTHING right now?

It adds the ideal sweet and spicy flavor combination to food.
It tastes good on almost anything! From chicken to pancakes…and in this case, roasted carrots!
Its unique flavor is a combination of sweet honey and spicy chili peppers.
It’s a healthier alternative to other sweet condiments that contain refined sugar.
It’s a FUN choice for foodies who are looking to try new flavors.
That Sweet & Spicy combo is incredible.

You can add more or less hot sauce, depending on your own heat/spice preferences.

Tabasco sauce works great for the hot sauce portion because it contains minimal ingredients. I’ve recently tried Siete brand hot sauces and like those too! Use YOUR favorite hot sauce, then add more or less depending on what you like.

Some Carrot facts if you care:

These party platter favorites are one of the most nutritious veggies out there as they are loaded with vitamins, minerals, and antioxidants.

They may help fight cancer, lower your blood pressure, keep your immune system strong, help your bones stay healthy, AND help protect your vision.

Fun Fact: If you eat more than 10 medium-sized carrots a day for a few weeks straight, you’ll build up too much beta-carotene in your body and develop a condition called carotenemia … and your skin will start to turn orange!

Carrots are great in soups, salads, stews, stir-fries, and casseroles. You can eat them raw, steamed, roasted, baked, and even juiced.

How often do you eat carrots? (Hopefully you’re not eating 10 of them every day!)

REFERENCES:
Medical News Today
WebMD
Cleveland Clinic

6 servings

Ingredients:

• 2 lbs small or mini carrots, peeled or scrubbed well
• sea salt and fresh ground black pepper, to taste
• 2 Tbsps Arrowroot powder, cornstarch, or gluten-free flour
• 4 Tbsps raw honey or pure maple syrup
• 3 Tbsps grass-fed butter, ghee, or organic unrefined coconut oil, melted
• 2 Tbsps hot sauce of choice
• fresh Italian parsley, chopped, to garnish

Instructions:

Preheat your oven to 425 degrees f.

Peel your carrots and slice them in half if they are thick (I kept the smaller ones whole).

Place your prepared carrots into a large parchment paper lined sheet pan or baking dish.

Sprinkle with sea salt, pepper, to taste and Arrowroot/cornstarch. Toss to coat well.

Drizzle your carrots with the honey, melted butter, and hot sauce.

Use your clean hands or tongs to toss very well to get all the carrots nicely coated.

Spread them out in a single layer and roast for 15-20 minutes in your preheated oven, or just until fork tender and beginning to nicely caramelize on the outside.

Depending on the size of your carrots, roasting time will vary slightly.
Garnish with freshly chopped parsley and enjoy while hot!
Rachel

The post [VIDEO] Hot Honey Roasted Carrots first appeared on Clean Food Crush.

Flavorful Marinated Mushroom Kabobs

Fire up your grill because this one is going to be an absolute crowd-pleaser for your veggie-lovin’ friends & fam.

These mushroom kabobs are quick & EASY to make, and fantastic for weekend get-togethers or parties.

Think: tasty + fun football-watching food!

Your guests will love these flavorful grilled mushrooms, and also be appreciative that you’re serving a healthy option which isn’t always the case at many get-togethers.

I’m not exactly sure why food-on-a-stick is so much fun to eat – but IT IS!

We love to use our BBQ grill year-round, but these also cook great in the kitchen using a grill pan.

6 servings

Ingredients:

• ¼ cup high-quality balsamic vinegar

• 2 Tbsps avocado oil or olive oil

• 4 cloves fresh garlic, pressed

• sea salt and freshly ground black pepper, to taste

• 2 lbs cremini and button mushrooms

• handful of fresh parsley, minced

• bamboo skewers or metal skewers

Instructions:

Soak your wooden skewers in water for at least 30 minutes, so they don’t burn on the grill. Preheat an outdoor grill or an indoor grill pan over medium heat.

In a large bowl, combine all of the ingredients (except for the parsley) then gently stir to coat your mushrooms with everything really well.

Set aside for about 5 minutes to allow the flavors to marinate.

Thread your marinated mushrooms onto bamboo skewers as shown. Grill for about 2 minutes per side, or until grill marks appear and mushrooms begin to shrink in size.

Garnish with fresh parsley and enjoy while hot.
Rachel

The post Flavorful Marinated Mushroom Kabobs first appeared on Clean Food Crush.

Baked Artichoke Hearts

The most delicious + easiest snack, app, or side dish!

PERFECT for this upcoming holiday season, but equally wonderful for spring or summer entertaining.

You’ll only need a few simple ingredients and a few minutes of hands-on time, and you’ll be snacking on these crispy, satisfying, flavorful lil’ artichoke hearts!

Pull out a hot crispy pan of these babies and serve alongside aioli, your guests will be so impressed and you’ll love how simple this is!

You could make a quick aioli as a dip if you like:
4 fresh cloves garlic, pressed
2 tsps freshly squeezed lemon juice
1 tsp smoked paprika
sprinkle of sea salt
½ cup homemade mayonnaise

Stir ingredients together to combine well, taste test, and adjust

If you’ve never eaten or cooked artichokes before … don’t let them intimidate you.

They’re incredibly delicious and nutritious, and bonus – they are low carb!

They’ve also got a ton of health benefits.

For starters, they have compounds that appear to help manage cholesterol, blood pressure, IBS, liver health, indigestion, and blood sugar.

Do you like artichokes? When was the last time you ate one?

REFERENCE:

HealthLINE

Be sure to try our other artichoke recipes:

Steamed Fresh Artichokes

Artichoke Chicken Piccata 

Spinach Artichoke Cannellini Beans

Chicken Artichoke Skillet 

Artichoke Egg Casserole

Pan Lemon Artichoke Chicken 

4 servings

Ingredients:

• 2 jars x 12 oz olive oil-marinated artichoke heart quarters, drained well

• 1/4 cup freshly shredded parmesan cheese

• flaky sea salt and freshly ground black pepper, to taste

• red pepper flakes

• fresh lemon wedges, for serving

• chopped parsley, to garnish

Instructions:

Heat your oven to 425 degrees f. and line a baking sheet with parchment paper.

Place your artichokes in a colander and allow them to drain well until the oven is preheated, around 10-15 minutes.

Transfer the drained artichokes to your prepared sheet pan and spread in a single layer with some space in between.

Sprinkle each with parmesan cheese.

Bake in your preheated oven for 20-25 minutes, or until golden brown and crisp.

Season with flaky sea salt and freshly ground black pepper.

Garnish with freshly chopped parsley, red pepper flakes, and serve with lemon wedges.
Enjoy!
Rachel

The post Baked Artichoke Hearts first appeared on Clean Food Crush.

Mashed Cauliflower with Garlic Roasted Chickpeas

The perfect {simple} holiday side dish that just might become a favorite!

A truly special and unique side to serve throughout this upcoming celebratory season.

I completely adore this simple dish! Creamy mashed cauliflower with a special topping thanks to the crispy flavorful roasted chickpeas sprinkled on top.

What’s your favorite way to eat cauliflower – mashed like this recipe, transformed into pizza crust, roasted whole, or as a delicious side dish!?

Cauliflower has a lot going for it. Not only is it one of the most versatile veggies, but it also contains some of every vitamin you need, as well as a healthy dose of fiber.

Not bad for a veggie that’s 92% water!

Cauliflower is rich in antioxidants, low in carbs and calories .. PLUS it has protective qualities to guard against cancer and heart disease! It’s also a good source of choline, which helps your metabolism, cell health, and supports many processes in your body.

Cruciferous veggies such as broccoli, cauliflower, Brussels sprouts, bok choy, kale, arugula, cabbage, and collard greens, are loaded with fiber, folate, vitamin C, E, K.

Vegetables keep you full and satisfied and help to support your blood sugar levels when eaten with a meal.

Because of its mild taste, it can be added to a number of recipes to replace less nutrient-dense, higher-carb ingredients.

It can be used a ton of different ways in your meals – steamed or roasted, turned into “rice,” mashed like

potato, or even shredded and used in bread and pizza crust!

REFERENCE:

HealthLine

Use ANY milk of your choice. My personal preferences for this dish are unsweetened coconut milk, unsweetened almond milk, or unsweetened cashew milk. Cow’s milk or cream work wonderfully too!

How To make your own Ghee:

If you’re a garlic lover (like me!) Then you’re really going to enjoy this garlic infused chicken! Don’t be shy with the garlic…add additional cloves to your heart’s desire.

Ingredients:

• 2 heads cauliflower, cut into large florets

• 3 Tbsps grass fed butter or ghee

• 1/4 cup milk of choice (see notes above)

• sea salt & cracked pepper

For the chickpeas:

• 1 x 14 oz jar chickpeas or garbanzo beans, drained

• 1 Tbsp avocado oil or olive oil

• 3 tsps smoked paprika

• 1 tsp red pepper chili flakes

• 4 fresh garlic cloves

Instructions

Preheat your oven to 400 degrees f. Line a large baking sheet with parchment paper.

Bring a large pot of sea-salted water to a boil. Steam or boil your cauliflower for 20 minutes or just until soft.
Drain very well, allow to cool, and then using a tea towel, gently squeeze out as much moisture as you can.

Meanwhile, take your drained chickpeas and dry them with a paper towel. Lightly rub them to loosen the outside shells.

Toss chickpeas in oil, paprika, and chili flakes and lay them on your prepared baking sheet, along with the full cloves of garlic.

Place in your preheated oven and roast for 25-30 minutes or until crispy. Set garlic cloves aside to add to your cauliflower mash.

Transfer the cooled cauliflower, butter, roasted garlic cloves, and your milk of choice to a blender or food processor. Process just until smooth and creamy.

Pour this purée nicely into a large serving bowl and top with chickpeas as shown.

Season with a little extra sea salt, smoked paprika, chili flakes, and freshly cracked pepper if desired.
Enjoy!
Love, Rachel

The post Mashed Cauliflower with Garlic Roasted Chickpeas first appeared on Clean Food Crush.

Vegetarian Stuffed Sweet Potatoes

A colorful, budget-friendly, and SUPER FLAVORFUL plant-based meal idea for our new week!

Oh did I mention EASY?!! Just a few minutes of hands-on time and you’ll have something absolutely delicious to enjoy!

Sweet Potatoes and Yams are something we currently eat A LOT of at our house! But 10 years ago I didn’t care for them AT ALL.

Throughout my 30s I began passionately learning about health & nutrition while working with a phenomenal fitness trainer.

Sweet potatoes were becoming THE complex carbohydrate of choice! They were *always* on my meal plans – so that’s when I got creative and started roasting them, eating them frequently, and actually TRULY ENJOYING them. Very much so!

Not a week goes by these days that I don’t buy and cook sweet potatoes or yams…they have become an absolute staple in our home.
This recipe is great if you’re trying to include sweet potatoes more often, but just need a tasty recipe inspiration – along with a little friendly nudge to try something different!

Complex Carbohydrates from Sweet Potatoes are my favorite carbohydrates to eat because they leave me feeling really good and full of energy rather than the opposite feelings of bloat and tiredness many simple carbs seem to deliver.

Sweet potatoes are considered a “superfood” because of all the vitamins and minerals they contain.

Just as an example, 1 sweet potato contains almost 400% of your daily vitamin A requirements!

They also contain vitamins B, C, and D as well as a wide range of minerals.

They can help boost your immune system, protect your vision and reproductive health, and even help lower your risk of cancer.

Sweet potatoes are excellent for digestion because they are rich in fiber – now that’s something you’re likely not going to get from takeout!

Plus, they appear to help improve blood sugar control and cholesterol levels … and might even help keep fat cells from growing.

They are also delicious mashed, roasted, or baked like these stuffed sweet potatoes. Use sweet potatoes and yams in soups, stews, chilis, or in any way you would use other potatoes.

REFERENCE:

WebMD

HealthLine

Rachel’s tips:

Since there are only a few simple ingredients used here, I really recommend using the absolute freshest, highest quality ingredients you can get your hands on…it makes all the difference.

Feta is Greece’s most famous cheese (and my favorite!) Many say it’s also the healthiest.

Usually made from sheep or goat milk (or a combo), Feta cheese is nutrient-rich.

Feta is said to be easier to digest and less allergenic and inflammatory than cheeses made from cow’s milk, which makes it a good option.

4 servings

Ingredients:

• 4 medium-sized sweet potatoes

• 2 Tbsps extra virgin olive oil

• juice and zest from one large lemon

• 3 cloves fresh garlic, minced or pressed

• 2 Tbsps fresh oregano, minced

• sea salt and freshly ground black pepper to taste

• 1 (15 oz) jar chickpeas, drained

• 1 pint cherry tomatoes, chopped

• 1 small red onion, small diced

• 2 oz pitted olives, sliced

• 1/2 cup crumbled feta cheese

• 2 Tbsps freshly chopped parsley

Optional:
plain Greek yogurt or unsweetened coconut yogurt

Instructions:

Preheat your oven to 400 degrees f. Line a large baking sheet with parchment paper.
Scrub your sweet potatoes thoroughly to remove any dirt. Pat the excess moisture with a towel. Poke several holes in each potato with a fork.

Place the potatoes onto your prepared baking sheet and bake for 45 minutes or just until a fork or knife inserted in the thickest part has no resistance.

Meanwhile, prepare your filling. Drain and rinse your chickpeas. Slice your cherry tomatoes into quarters, dice the red onion, and slice the olives.

Place the chickpeas, tomatoes, and olives into a large bowl. Add your lemon zest, garlic, oregano, sea salt and pepper.

Drizzle with olive oil and lemon juice. Stir to combine, then set aside until ready to use.
Once your sweet potatoes are finished baking, let them cool for about 10 minutes.

Split the tops, and gently open them with a knife as shown. Stuff your potatoes with the chickpea mixture.

Add a dollop of yogurt on top if desired.

Garnish with crumbled feta cheese and parsley. Serve immediately.

You can store your leftover potatoes covered in the fridge for up to 2 days.
Enjoy!
Rachel

The post Vegetarian Stuffed Sweet Potatoes first appeared on Clean Food Crush.

Lemony Chicken Schnitzels Salad

Ultra-Crispy tender chicken morsels, on top of a big pile of bright greens that are coated in the delicious tangy lemon dressing!

The chicken breasts are pounded into thin, tender cutlets which are breaded and then sautéed, resulting in a crispy crust and juicy center.

Simple ingredients come together to create a very refreshing and satisfying combination!

My children (and grown children) absolutely LOVE this chicken and thank me BIG TIME whenever I make it!

Definitely take the time to create thin pieces of chicken as described in the instructions below.

This produces super crispy flavorful chicken pieces that pair well with greens.

This chicken recipe also pairs well with mashed potatoes or mashed cauliflower for a heartier meal.

Parsnip Mashed Potatoes

Garlicy-Parm Mashed Cauliflower for Clean Eating Comfort Food!

Makes 4 servings

Ingredients:

For chicken schnitzels:

• 2 skinless, boneless chicken breasts (about 1/2 lb.)

• sea salt and freshly ground black pepper, to taste

• 2 Tbsps gluten-free flour

• 3 large eggs, room temp, whisked

• 1-1/4 cups almond flour

• 1/4 cup finely grated parmesan cheese

• 2 Tbsps avocado oil, divided

For salad:

• 8 heaping cups of greens such as baby spinach or arugula

• 2 Tbsps sesame seeds

• fresh lemon wedges, to serve

For the lemony dressing:

• 1 tsp finely grated lemon zest

• 2 Tbsps freshly squeezed lemon juice

• 1 Tbsp maple syrup or raw honey

• 2 tsps Dijon mustard

• 1/4 tsp fine sea salt, or to taste

• 4 Tbsps extra-virgin olive oil

• freshly ground black pepper to taste

Instructions:

Preheat your oven to 350 degrees f and line a baking sheet with parchment paper.

Place your chicken breasts on a clean cutting board. Carefully hold a very sharp knife parallel to one long side of the breast and cut in half to create 4 very thin breasts.

Place the thin chicken breasts between two pieces of plastic film and pound with a meat mallet until the chicken is even in thickness, approximately 1/2-inch. Season with sea salt and pepper on both sides.

Setup 3 dipping stations:
In a shallow dish add flour and set aside.  In another shallow dish, whisk eggs well with sea salt and pepper.

In a third shallow dish, combine almond flour with parmesan cheese and stir to blend thoroughly.

Next, dip each breast into the flour, shaking off excess, then run the breast through the beaten eggs to coat well; hold the chicken over the egg mixture to allow the excess to drip off.

Finally dredge the chicken in almond flour, turning twice and gently patting to adhere on all sides.
Heat a large skillet over medium heat.

Add in your avocado oil and allow to shimmer and coat the whole skillet then carefully place in your chicken schnitzels with space between each.

Fry on medium heat until golden on both sides, about 3 minutes on each side.

Transfer the schnitzels to your prepared baking sheet and continue to bake in the oven until cooked through, golden, and crispy, about 10-12 minutes.

Once your chicken schnitzels are done, allow them to cool, until ready to handle, then dice into bite-size cubes.

Meanwhile, in a small bowl whisk all dressing ingredients together really well.

Place your greens in a large bowl and toss with the dressing. Top with schnitzel pieces, then sprinkle with sesame seeds.

Serve with lemon wedges and enjoy!
Rachel

The post Lemony Chicken Schnitzels Salad first appeared on Clean Food Crush.

How to Cook Quinoa + BONUS Week ONE Challenge Approved Quinoa Salad

Have you tried cooking Quinoa in the past and found that you didn’t really like it?

You’re not alone! This is something I hear often. I’ve put some tips and tricks together to change this!

Quinoa is so incredibly great for us, and it’s a BIG part of our 30-Day Challenge program!

Quinoa is week ONE Approved and something I really encourage you to incorporate for life.

I often have a big container of cooked quinoa stashed in my fridge. It’s easy to prepare once you know how, adds protein and fiber to a tasty salad, and also makes a great addition to a soup or casserole!

It really is a versatile food that everyone would benefit from having on hand!

Rachel’s Tips to ADD MORE FLAVOR to your Quinoa:

Aside from rinsing beforehand, there are some additional ideas you can incorporate to increase the flavor of your quinoa:
Add a clove or two of garlic to the cooking process, or minced garlic
Use broth instead of water to cook your quinoa in
Add a bay leaf while cooking
Add fresh lemon juice and/or zest once finished cooking
Add fresh herbs like parsley, thyme, basil, or mint at the tail end of cooking
Add chopped fresh arugula or spinach during the last few minutes of cooking time
Add a teaspoon of olive oil that you love

You can make a quick Quinoa Salad after your quinoa is cooked and cooled.

I often do this during week ONE of our 30-Day Challenge program because all of these ingredients are Challenge Approved and this is so tasty!

Week ONE APPROVED Quinoa Salad:

• 4 cups cooked and cooled Quinoa

• 2 cups small diced fresh tomatoes with most of their juices

• 2 cups small diced crisp cucumbers

• 1 small red onion, diced small

• 1 bunch fresh parsley or other fresh herbs, minced

• 1 large fresh lemon, juice and zest

• 1 tsp extra-virgin olive oil

• sea salt and freshly ground black pepper to taste

Gently toss ingredients together, taste test and adjust to your preferences.

This recipe is very adjustable and can be made to your own desired outcome.

Stays good in the fridge for 5 days, so this is excellent for meal prep.

It wasn’t that long ago that quinoa was an exotic grain that most of us hadn’t heard of!

Now it’s a healthy “superfood” staple that a lot of people keep in their kitchens.

Quinoa contains several important minerals – including magnesium, iron, and zinc – and it may help lower blood sugar levels.

It’s also a good source of fiber and antioxidants.

Even though it’s considered a grain, it’s not really a grain (it’s a seed) – and that means it doesn’t seem to bother most people who are sensitive to gluten.

I’ve got a quinoa tip for you!

If you’ve tried quinoa in the past and thought it tasted bitter, it was probably because it was still coated with saponins, a chemical produced by the plant to protect itself when it’s growing.

Make sure you rinse the quinoa before you cook it! I know this can be a little tricky because the seeds are so small … but I have a trick for you:

THE TRICK: Place the tiny seeds in a coffee filter, and then put the filter in a sieve or colander before you rinse.
Do you have quinoa in your pantry?

REFERENCE:

MedicalNewsToday

HealthLine

Britannica

ANY broth works GREAT to cook your quinoa! Use vegetable broth, chicken, or beef bone broth to increase the protein and nutrients.

Homemade Instant Pot Vegetable Broth

Homemade Chicken Bone Broth Recipe

Homemade Roasted Beef Bone Broth

To store your cooked quinoa:
Cooked quinoa should be refrigerated in an airtight container to keep out moisture and contamination.

It can last for five days in the refrigerator and six months in the freezer.
Here are some of our FAVORITE Quinoa Recipes for you to try:

Black Bean Quinoa Chopped Salad for Light and Fresh Clean Eats!

Quinoa + Olive Herbed Salad

Turkey Quinoa Taco Bake

Quinoa Chopped Salad

Nectarine Quinoa Tabbouleh

Mango Quinoa Chopped Salad

Spicy Chipotle Quinoa

Servings 4

Ingredients:

• 1 part uncooked quinoa (example: 1 cup dry quinoa)

• 2 parts water or broth (example: 2 cups water/broth)

• sea salt, to taste (around ¼ teaspoon salt per cup of dry quinoa)

Instructions:

Place your dry/uncooked quinoa into a fine mesh strainer and rinse really well under running water for about 30 seconds or so.

Transfer your rinsed quinoa to a pot and add the water/broth, and sea salt.
Bring to a boil over medium-high heat, then reduce the heat to a simmer.
Simmer uncovered until your quinoa has absorbed all of the liquid, about 15 minutes.

Turn the heat off, cover the saucepan, remove from the heat, and allow your quinoa to steam/rest in the covered pot for 10 minutes.
Remove the lid and fluff your quinoa with a fork.

Add any additional items from my suggestions above to make your quinoa suited to your personal taste.
Enjoy!
Rachel

The post How to Cook Quinoa – BONUS Salad first appeared on Clean Food Crush.

Pesto + White Bean Soup

This soup is incredibly comforting throughout the colder winter months, yet bright and cheerful during the spring and summer, thanks to the addition of fresh pesto sauce.

This entire dish comes together FAST…I mean if you’re going to make your own homemade pesto (which I DO recommend!) that will take 5 minutes while your soup simmers.

So, in just 20 minutes from now, you’ll be enjoying a warm hearty bowl of ultra-flavorful soup.

Each time I make a batch of homemade pesto, I ask myself why I don’t make it more often?!!!

It’s just SO good and really brightens up any meal!

I hope you enjoy this recipe, and it becomes one that you make and love throughout the upcoming fall and winter months because it’s such an easy and affordable idea anytime!
Homemade Pesto Recipe

We LOVE soup at our house! It’s warming, filling, and ready-to-eat wherever you are!

I ALWAYS double my soup recipes because soup makes wonderful future meals!

This is one of our newest FAVES!

These past several years I’ve been focusing on becoming extra creative with less expensive (more affordable) foods.

How can I create delicious meals or dishes for less money? You too?!

I think it’s a necessity these days to keep our family budget in check without compromising our health and FLAVOR!

So naturally, beans are always on the top of my list! Beans are incredibly nutrient-dense and filling.

I usually keep lots of canned beans in my pantry (stocking up when on sale) because they are AWESOME when I need to create a meal in a hurry.

And of course, I love using the even more budget-friendly dried beans whenever I think to plan ahead for soaking and cooking time!

This recipe is really really good! Satisfying and hearty while only using a few simple and affordable flavorful ingredients.

There’s just something ultra-satisfying, and extremely comforting about a big stockpot of homemade soup sitting on the stove.

Your kitchen smells delicious, soup is economical, and it’s great because dinner is ready even if you’ll have a few stragglers who come home later after work or sports.

Soup helps stretch the family dinner budget while filling up those bellies with fresh, whole-food ingredients you carefully choose yourself.

I often double up soup recipes because it tastes even better the next day, and also freezes very well.

So right after dinner, dish up your lunch containers for tomorrow and stash them in the fridge, then freeze the rest for the next time you’re craving this DELICIOUS soup!

Want to cook your own dry beans at home? Here’s how

Beans are loaded with good-for-your-gut fiber, something a lot of us struggle to get enough of.

They have been linked with health benefits including lower cholesterol and blood pressure, and a lower risk of heart disease, and they also can help keep you feeling fuller longer.

No matter what kind of legume you’re preparing, it’s important to make sure they are fully cooked before you eat them because the uncooked version contains “antinutrients,” which can affect both your digestive system and the absorption of other nutrients.

Enjoy beans in soups and stews, in salads, or in chili!

REFERENCES:

WebMD

HealthLine

Rachel’s Note:

ANY broth works GREAT here!

Use vegetable broth to keep this vegetarian, OR add beef or chicken bone broth to increase the protein and nutrients.
Homemade Instant Pot Vegetable Broth

Homemade Bone Broth Recipe:

4 servings

Ingredients:

• 1 Tbsp olive oil, avocado oil, or ghee

• 1 large yellow onion, finely diced

• 4 fresh garlic cloves, minced

• 3 x 15 oz cans white beans, rinsed well and drained

• 2 cups chicken bone broth or vegetable broth

• sea salt and ground pepper, to taste

• 1/2 cup homemade pesto sauce, or to taste

• freshly shaved parmesan cheese, to serve

• fresh basil leaves and lemon wedges, to garnish

Instructions:

Heat your oil in a large stockpot or Dutch oven and saute the onion for 3-4 minutes, or until soft.

Stir in the garlic and saute for 1 minute longer.

Add in the beans, broth, and bring to a boil.

Once bubbling, reduce the heat, cover, and simmer for about 15 minutes.

During the last 5 minutes, stir in your pesto sauce and season with sea salt and freshly ground black pepper to your taste.

Serve with parmesan cheese and garnish with fresh basil and lemon wedges.

I like an extra dollop of homemade pesto on mine!
Enjoy!
Rachel

The post Pesto + White Bean Soup 🌱🍋 first appeared on Clean Food Crush.

Berry Breakfast Tart

Looking for something light and fresh to make this week?

Our Berry Breakfast Tart is absolutely GORGEOUS and fresh tasting, while also being fairly easy to make considering the beautiful final presentation you’ll create!

Pretty enough to serve your guests for a party or special brunch, but simple enough to make on the weekends for the family too!

This is an AWESOME recipe to get the kids in the kitchen this summer!

With a bit of direction and help with the hot oven, kids can make this entire recipe themselves!

Children are more likely to try new foods when we get them involved in the making, creating, and cooking process.

8 servings

Ingredients:

Crust

• 3 Tbsps melted ghee or grass-fed butter, divided

• 1/4 cup raw honey or pure maple syrup

• 1 tsp vanilla extract

• 1 1/2 cups old-fashioned rolled oats

• 1/4 cup sunflower seeds

• 1/4 cup finely shredded unsweetened coconut

• 1 egg white, beaten until frothy

Filling

• 1 cup plain Greek yogurt or unsweetened coconut yogurt

• 3 Tbsps raw honey

• 1 tsp vanilla extract

• 2 tsps fresh lemon zest

Topping

• fresh berries, as desired for the topping

• additional fresh lemon zest to garnish

• fresh mint leaves to garnish if desired

Instructions:

Preheat your oven to 325 degrees f.

Place the ghee/butter in a microwave-safe bowl or a small pot on the stovetop and melt until just warm and melted.

Take about 1 Tablespoon of your melted ghee and using your fingertips or a pastry brush, grease a 9-inch tart pan.

Beat egg white until frothy.
Add your honey and vanilla to a bowl with the remaining melted ghee/butter, and stir well to combine.

In a large bowl, combine the oats, seeds, and coconut.

Pour in your ghee-honey mixture using a spatula to get all of it and add your beaten egg white then thoroughly stir to combine.

Press this mixture into your prepared tart pan, going all up the sides to create the crust.

Bake the crust for around 22-25 minutes in your preheated oven or until it is just golden brown and holds its shape.

Allow your crust to completely cool.
Meanwhile, in a large bowl, whisk all the filling ingredients together.

Carefully transfer the tart crust onto a platter, gently pour in your yogurt filling and smooth evenly with a spatula.

Top with fresh berries and lemon zest, as desired.
Serve immediately and enjoy!
Rachel

The post Berry Breakfast Tart 🍓🫐🍋 first appeared on Clean Food Crush.

Sesame Roasted Baby Zucchini

I have a SUPER SIMPLE, tasty idea for you today using zucchini!

This is a genuinely EASY, budget-friendly, and all-out flavorful recipe to make on the weekends when everyone’s in the kitchen looking for something to snack on!

I truly adore zucchini, as it’s incredibly versatile and used in many of our beloved CFC recipes.

Sesame Roasted Baby Zucchini is wonderful as a quick side dish at dinnertime or a tasty afternoon snack!

Did you know?

Sesame seeds contain an array of healthy nutrients including essential fatty acids and amino acids.

A good source of protein and key minerals, they are a great addition to any diet (as long as you’re not allergic!).

I recommend finding raw sesame seeds and toasting them yourself at home. It’s easy and gives you the best-tasting toasted sesame seeds.

Toast in a skillet:

Set a small skillet on your stovetop over medium heat. When the skillet is hot, add your sesame seeds. After 30 seconds, swirl the sesame seeds with a wooden spoon so that they brown evenly for about 3 minutes. Lower your heat if you see smoke or the seeds are browning too much. Allow to cool. Enjoy!

Looking for more Zucchini Recipes? Here ya go!

• Roasted Ranch Zucchini Bites
• Curried Zucchini Rounds
• Baked Zucchini Fingers
• Parmesan Baked Zucchini Rounds
• Skillet Zucchini Margherita Pizza Bites

4 servings

Ingredients:

• 2 lbs baby/ young zucchini
• 1 Tbsp sesame oil or avocado oil
• 1 tsp garlic powder
• sea salt and ground pepper, to taste
• raw sesame seeds (toasted at home if you like)

To serve:

• fresh lemon wedges,
• plain Greek yogurt or unsweetened coconut yogurt
• fresh chopped cilantro or parsley

Instructions:

Preheat your oven to 425 degrees f. and line a large baking sheet with parchment paper.

Slice the baby zucchini diagonally into 1-inch pieces and transfer to your baking sheet.

Drizzle with the oil and season with the seasonings. Toss well to coat, then spread them in a single layer.

Roast for 15 to 20 minutes, or until lightly golden brown on top.

Sprinkle with sesame seeds as desired and serve with lemon or lime wedges.

Enjoy!

Rachel

The post Sesame Roasted Baby Zucchini first appeared on Clean Food Crush.