Generated by All in One SEO v5.0.0.1, this is an llms.txt file, used by LLMs to index the site. # Clean & Lean Revolution Clean & Lean Revolution ## Sitemaps - [XML Sitemap](https://cleanandleanrevolution.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [SIBO - Why Probiotics are a Necessary Part of Treatment](https://cleanandleanrevolution.com/sibo-why-probiotics-are-a-necessary-part-of-treatment-2/) - Should we be prescribing yet another antibiotic? They say that since it doesn't effect the large intestine, it is okay… but is it? - [Why I Don't Recommend Food Intolerance "Sensitivity" Testing to My Patients](https://cleanandleanrevolution.com/why-i-dont-recommend-food-sensitivity-intolerance-testing-to-my-patients/) - Video: Functional Medicine Nutritionist Angela Pifer discusses the validity of these tests and why this test may not be worth running at all. - [Adjusting Calories in the Meal Plans](https://cleanandleanrevolution.com/adjusting-calories-in-the-meal-plans/) - Some of you are participating to shed pounds and some of you are not. I am going to explain how to shift the calorie load up or down to meet your goals and what to do if you shed pounds too quickly. CALORIES Through my years as a nutritionist I am often asked, "How many - [Warrior Series](https://cleanandleanrevolution.com/warrior-series/) - All these videos start with the same intro. Nutrition Northwest is my (Angela Pifer) private practice company (just in case you were wondering). - [Pilate Abs Workout](https://cleanandleanrevolution.com/pilate-abs-workout/) - All these videos start with the same intro. Nutrition Northwest is my (Angela Pifer) private practice company (just in case you were wondering). - [Sleep Meditation 2 - Genesis/ambiology](https://cleanandleanrevolution.com/sleep-meditation-2-genesisambiology/) - Sleep Meditation 2 - Genesis/ambiology - [IBS Check Test - Is IBS Now An "Anti-Biotic Responsive Disease"?](https://cleanandleanrevolution.com/ibs-check-test-is-ibs-now-an-anti-biotic-responsive-disease/) - Will this test for IBS or become a reason to treat with antibiotics? - [How To Soak and Sprout](https://cleanandleanrevolution.com/how-to-soak-and-sprout/) - Learn how to soak and sprout nuts, seeds, lentils and legumes!Click on the item you want to soak and sprout in the chart below to see the instructionsOr, View all Soak and Sprout Recipes Here - [WHY I DON'T RECOMMEND FOOD SENSITIVITY TESTING? CLR email NO BORDER](https://cleanandleanrevolution.com/why-i-dont-recommend-food-sensitivity-testing-clr-email-no-border/) - TWO MINUTE HEALTH BUZZ Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Why I Do Not Recommend Food Intolerance "Sensitivity" Testing to My SIBO Patients I have had so many new patients call me after they have been struggling to pull the foods listed on a food sensitivity - [WHY I DON'T RECOMMEND FOOD SENSITIVITY TESTING?NNW email](https://cleanandleanrevolution.com/do-the-enyzmes-in-plants-help-us-digest-the-plantnnw-email/) - TWO MINUTE HEALTH BUZZTwo Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Why I Do Not Recommend Food Intolerance "Sensitivity" Testing to My Patients I have had so many new patients call me after they have been struggling to pull the foods listed on a food sensitivity panel - [Is Dairy Healthy or Harmful? CLR post](https://cleanandleanrevolution.com/is-dairy-healthy-or-harmful-clr-post/) - Is Dairy Healthful or Harmful? Is Dairy Healthful or Harmful? There has been a lot of unfounded controversy around dairy. I have heard everything from ‘we are the only mammals who eat another mammal’s milk’ to ‘dairy causes cancer.’ Before I delve into this topic, I need to say this - I feel that there - [SIBO - Why Probiotics are a Necessary Part of Treatment](https://cleanandleanrevolution.com/sibo-why-probiotics-are-a-necessary-part-of-treatment/) - Should we be prescribing yet another antibiotic? They say that since it doesn't effect the large intestine, it is okay… but is it? - [When Your Mucosal Defenses are Down: Secretory IgA and Treating SIBO](https://cleanandleanrevolution.com/when-your-mucosal-defenses-are-down-secretory-iga-and-treating-sibo/) - Low SIgA is a risk factor for getting SIBO and makes it more difficult to cure long term. The stress of dealing with SIBO can affect S IgA levels even more, by driving them lower. - [Finally Found a Commercial Dressing and Sauce Based on Olive Oil!!](https://cleanandleanrevolution.com/finally-found-a-commercial-dressing-and-sauce-based-on-olive-oil/) - Commercial Salad Dressing and Sauces Made with 100% Olive Oil!! I FINALLY found a good sauce/ dressing based 100% off of olive oil. These are available at Fred Meyer - in the produce section, where they keep the salad dressings - called Tessemae's. I bought three different flavors and I'll keep you posted on which - [Sophie Signature](https://cleanandleanrevolution.com/sophie-signature/) - [When is B12 Deficiency a Symptom of a Larger Issue?](https://cleanandleanrevolution.com/when-is-b12-deficiency-a-symptom-of-a-larger-issue/) - B12 deficiency may mean your diet is deficient, you have low stomach acid and can't cleave B12 from dietary proteins, or that you have an autoimmune condition. - [When Your Stomach Growls, It Isn't Telling You it is Hungry](https://cleanandleanrevolution.com/when-your-stomach-growls-it-isnt-telling-you-it-is-hungry/) - When Your Stomach Growls, It Isn't Telling You it is Hungry When you eat food, there are muscles along the digestive track that help to move food from your mouth, down your esophagus, through your digestive tract, and out the other side. These are rhythmic, peristaltic wave like patterns that help to move the food - [Low Stomach Acid - The Epidemic and Lifelong Implications](https://cleanandleanrevolution.com/low-stomach-acid-the-epidemic-and-lifelong-implications/) - I see a lot of patients with digestive complaints; heart burn, bloating and indigestion and chronic constipation or loose stool.... - [You Can Cure SIBO](https://cleanandleanrevolution.com/you-can-cure-sibo/) - SIBO can be extremely difficult to knock out. It takes patience and stamina, the right plan, the right treatment and retesting at specific time intervals. Though the work can be quit intensive, it is incredibly rewarding. - [Can Real Foods Make You Sick? ](https://cleanandleanrevolution.com/can-real-foods-make-you-sick/) - My friend and fellow Bastyr classmate Tom Malterre with Whole Life Nutrition​ interviews with Sean at Underground Wellness​ . "...this is not an accident that so many people have disease these days, it is an adaptation - to the massive onslaught of chemicals and drastic shifts in our microbiome." You need to listen to this - [Look At What You Did! ](https://cleanandleanrevolution.com/look-at-what-you-did-2/) - FOUNDATION #1 THRU #3 COMPLETE - YOU DID IT! Foundation #1 Restorative Sleep Over the past few weeks you have been enjoying a healthy, vibrant eating plan! If your goal is to continue to eat healthy then your goal should be to set your lifestyle habits up to support your healthy eating goals. If - [New Yoga Videos Added - Check Them Out! ](https://cleanandleanrevolution.com/new-yoga-videos-added-check-them-out/) - FOUR NEW YOGA VIDEOS THAT WILL CHALLENGE YOUR BODY (IN A GOOD WAY!) CHECK THEM OUT: http://www.members.cleanandleanrevolution.com/yoga-classes - [Get Moving - Let's Add 20! Weekly Goal Check In](https://cleanandleanrevolution.com/get-moving-lets-add-20-weekly-goal-check-in-7/) - GET MOVING - IT'S TIME TO ADD 20! WEEKLY GOAL CHECK IN You have been working on your new step goals for four weeks now – how are you doing? If you found that you easily overshot your new goal, take the average for the week and ADD 20% to it. Average Steps Last Week: - [Are Neck and Shoulder Tension Interfering With Your Quality of Sleep?](https://cleanandleanrevolution.com/are-neck-and-shoulder-tension-interferring-with-your-quality-of-sleep-2/) - ARE NECK AND SHOULDER TENSION INTERFERING WITH YOUR QUALITY OF SLEEP? From long commutes, to endless hours sitting at a computer, neck and shoulder tension can creep up on you and be difficult to get rid of. It restricts your breathe, throws your body out of alignment, and interferes with a good night’s sleep.I - [Start the Week Four Meal Plans](https://cleanandleanrevolution.com/start-the-week-four-meal-plans-2/) - START THE WEEK FOUR MEAL PLANS Today you'll start the Week Four Meal Plans This week you be cooking in the kitchen with two guest chefs, Danielle Premo and Lynne Vea! - [How to Cut an Acorn Squash - for the Acorn Squash and Roasted Beet Salad Recipe](https://cleanandleanrevolution.com/how-to-cut-an-acorn-squash-for-the-acorn-squash-and-roasted-beet-salad-recipe/) - How to Cut an Acorn Squash - for the Acorn Squash and Roasted Beet Salad Recipe Thursday evening you are making a Acorn Squash and Roasted Beet Salad. I recommend, in the recipe, that you bake your beet the night before. I also share in the recipe, how you can precook your squash and - [Review the Week Four Meal Plan & Shop Tomorrow](https://cleanandleanrevolution.com/review-the-week-four-meal-plan-shop-tomorrow-2/) - This Wednesday you'll start the Week Four Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the Week Four Meal Plan tomorrow, so you'll have the freshest ingredients on hand for the week - [January 2015 All-Site Challenge - Four Week Meal Plan](https://cleanandleanrevolution.com/january-2015-all-site-challenge-four-week-meal-plan/) - The All-Site Challenge Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. The weekly plans are meant to be done in succession (you will use extra servings of meals made in week one, during week two). These meal plans include: Four Weeks of Meal Plans AND Options to - [COOKING VIDEO - Roasted Beet Acorn Squash Salad with Maple Dressing with Danielle Premo](https://cleanandleanrevolution.com/cooking-video-roasted-beet-acorn-squash-salad-with-maple-dressing-with-danielle-premo/) - This beautiful autumn salad is soon to be a favorite! I recommend a little prep the night before to make the day of prep a breeze. Simply roast the beet and acorn squash the evening before, then the day of cook/ prep will take only 20 minutes! SERVES TWO (420 calories per serving) 2 beets, roasted - [Get Moving - Let's Add 20! Weekly Goal Check In](https://cleanandleanrevolution.com/get-moving-lets-add-20-weekly-goal-check-in-6/) - GET MOVING - IT'S TIME TO ADD 20! WEEKLY GOAL CHECK IN You have been working on your new step goals for three weeks now – how are you doing?If you found that you easily overshot your new goal, take the average for the week and ADD 20% to it. Average Steps Last Week: _______+ - [Setting Up a Nightly Mini-Fast ](https://cleanandleanrevolution.com/setting-up-a-nightly-mini-fast-2/) - SETTING UP A NIGHTLY MINI-FAST Last week I introduced you to a new eating pattern. A system of eating frequently enough, with the right timing and right foods offered, that will help you get in front of your cravings, hunger and energy dips. What you eat and how often you eat has everything to - [Start the Week Three Meal Plans](https://cleanandleanrevolution.com/start-the-week-three-meal-plans-2/) - START THE WEEK THREE MEAL PLANS Today you'll start the Week Three Meal Plans. All packaged in tasty quick prep meals and snacks! I hope that you enjoy the variety of color, texture and taste! This week you will make one of my favorite Mason jar salads Arugula Pesto Quinoa salad. This shows you just how - [Review the Week Three Meal Plan & Shop Tomorrow](https://cleanandleanrevolution.com/review-the-week-three-meal-plan-shop-tomorrow-2/) - HAPPY MONDAY! This Wednesday you'll start the Week Three Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the Week Three Meal Plan tomorrow, so you'll have the freshest ingredients on hand for - [Get Moving - Let's Add 20! Weekly Goal Check In](https://cleanandleanrevolution.com/get-moving-lets-add-20-weekly-goal-check-in-5/) - GET MOVING - IT'S TIME TO ADD 20! WEEKLY GOAL CHECK IN It is time to take the average daily steps from last week and ADD 20% to it. For example, if your goal this week was 5,000 steps a day and you found that you stepped on average 6,400 steps a day, add 20% to - [Digestibility: Increasing the Bioavailability of Nutrients](https://cleanandleanrevolution.com/digestibility-increasing-the-bioavailability-of-nutrients-3/) - Clean & Lean Revolution System FOUNDATION # 2 HEALTHY EATING HABITS Let's wrap up Foundation #2 Healthy Eating Habits, by watching: Digestibility - Increasing the Bioavailability of Nutrients Quickly Access the Clean & Lean System Here - [Are You Sabotaging Your Ability to Fall Sleep?](https://cleanandleanrevolution.com/are-you-sabotaging-your-ability-to-fall-sleep-2/) - Thought most of my patients walk into my clinic thinking that they simply need to eat better, they leave with a very clear understanding that sleep, stress and movement play an equal (if not MORE) important roles in their health and weight. THE foundation of health is sleep.Respectfully, we need to stop fooling ourselves that - [Soak Almonds Overnight Tonight](https://cleanandleanrevolution.com/soak-almonds-overnight-tonight-2/) - SOAKING ALMONDS On the meal plan tomorrow, you might have noticed that a change in the daily snack from 'raw almonds' to 'soaked almonds.' Tonight you will soak your almonds overnight and then enjoy soaked almonds as snacks all week long. It is nearly impossible to source truly raw almonds. The almonds that you - [GNC and 3 Top Drug Stores Accused of Selling Adulterated Herbal Supplements](https://cleanandleanrevolution.com/gnc-and-drug-stores-accused-of-selling-adulterated-herbal-supplements/) - A cease and desist order has been sent from the New York State attorney general's office to GNC, Walgreens, Wal-Mart and Target, demanding that these retail giants stop selling a number of their dietary herbal supplements. Which brands can you trust? - [Are You Ready to Get Clean & Lean? ](https://cleanandleanrevolution.com/are-you-ready-to-get-clean-lean/) - Twice a year, I personally lead the Clean & Lean Membership through the Clean & Lean System. Step through the Clean & Lean System foundations of health, one step at a time - day by day and week by week. The next All-Site Challenge kicks off on Wednesday, January 21st. This 28 Day Program is yours - [Start the Week Two Meal Plans](https://cleanandleanrevolution.com/start-the-week-two-meal-plans-2/) - START THE WEEK TWO MEAL PLANS Today you'll start the Week Two Meal Plans. All packaged in tasty quick prep meals and snacks! I hope that you enjoy the variety of color, texture and taste! This week you will make Silky Celeriac and Basil Soup. Celeriac may be new to many of you. This is - [Review the Week Two Meal Plan & Watch: Fat is Healthy](https://cleanandleanrevolution.com/review-the-week-two-meal-plan-watch-fat-is-healthy-2/) - HAPPY MONDAY! This Wednesday you'll start the Week Two Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the week two meal plan tomorrow, so you'll have the freshest ingredients on hand for - [Get Moving - Let's Add 20! Weekly Goal Check In](https://cleanandleanrevolution.com/get-moving-lets-add-20-weekly-goal-check-in-4/) - GET MOVING - IT'S TIME TO ADD 20! WEEKLY GOAL CHECK INYou have been working on your new step goals for a week now – how are you doing? If you found that you easily overshot your new goal, take the average for the week and ADD 20% to it. For example, if your - [Create a Mindful Movement Practice](https://cleanandleanrevolution.com/create-a-mindful-movement-practice-2/) - FOUNDATION #3 - CREATE A MINDFUL MOVEMENT PRACTICE Part of the problem with our culture is that we seem to be stuck in this ‘must be doing something’ mode. We have lost the ability to hit the pause button. We all hear that reducing stress is important, but we have too many things going - [Ask Your Nutritionist!](https://cleanandleanrevolution.com/ask-your-nutritionist/) - NEW! ASK YOUR NUTRITIONIST! I am thrilled that you are participating in the Clean & Lean System and look forward to supporting you on your journey. I am going to try something new during this All -Site Challenge. Each week I will answer your questions in a weekly audio recording. This is your chance - [So, How Are You Sleeping?](https://cleanandleanrevolution.com/so-how-are-you-sleeping-2/) - SO, HOW ARE YOU SLEEPING? Last week you created a sleep routine timeline and set reminders to help you stick with your goals. So, how are you sleeping?If you feel like you are waking feeling more rested, that is great! I encourage you to continue to work on your sleep routine moving forward.If you are having a hard time sticking with the - [How You Eat is As Important As What You Eat](https://cleanandleanrevolution.com/how-you-eat-is-as-important-as-what-you-eat-2/) - HOW YOU EAT IS AS IMPORTANT AS WHAT YOU EAT What you eat and how often you eat has everything to do with the health choices that you make each and every day. Choosing to eat more of the right things, more often, will help to fuel you in a way that keeps hunger - [Soak 1/3 Cup Cashews Overnight Tonight](https://cleanandleanrevolution.com/soak-13-cup-cashews-overnight-tonight-2/) - SOAK 1/3 CUP CASHEWS OVERNIGHT TONIGHT Tomorrow night you will make SPRING PEA AND ROMAINE MASON JAR SALAD. The dressing in this recipe calls for 1/3 cup cashews, soaked overnight. Place 1/3 cup cashews in a jar, glass or bowl, and fill with water. Water should be 1-2" above the line of the cashews. - [It's Go Time - Start the Week One Meal Plans](https://cleanandleanrevolution.com/its-go-time-start-the-week-one-meal-plans-2/) - IT'S GO TIME! Today you'll start the Clean & Lean System eating plan. All packaged in tasty quick prep meals and snacks! I hope that you enjoy the variety of color, texture and taste! ON THE MENU TODAY: •Hundreds of bioactive compounds •Thousands of phytonutrients •Balanced vitamins and minerals •Plenty of protein and healthy - [Four Week Meal Plans](https://cleanandleanrevolution.com/four-week-meal-plan/) - The four week meal plans are based on the meal plans offered during the All-Site Challenge. The Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. The weekly plans are meant to be done in succession (you will useextra servings of meals made in week one, during - [SPINACH STUFFED PORTOBELLO BOWLS ](https://cleanandleanrevolution.com/spinach-stuffed-portobello-bowls/) - SPINACH STUFFED PORTOBELLO BOWLS SERVES 2 (420 calorie portions) ½ cup cashews, soaked in water for two hours 3 tablespoon coconut oil 2 leeks, diced 1 1/2 teaspoons salt, divided ¼ teaspoon pepper 2 cups spinach leaves 3 tablespoon balsamic vinegar 1 tablespoon olive oil 1 teaspoon tamari 4 Portobello mushrooms, stems removed Garnish 2 - [Review the Week One Meal Plan & Shop Tomorrow](https://cleanandleanrevolution.com/review-the-week-one-meal-plan-shop-tomorrow/) - HAPPY MONDAY!This Wednesday you'll start the Week One Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the week one meal plan tomorrow, so you'll have the freshest ingredients on hand for the - [Miss a Post? Looking for the Meal Plans? ](https://cleanandleanrevolution.com/miss-a-post-looking-for-the-meal-plans/) - MISS A POST? LOOKING FOR THE MEAL PLANS? You can quickly access the modules, videos and meal plans on the Clean & Lean System page, by clicking on "Click HERE" in the main banner. The meal plans are located in the left hand column, half way down the page. The daily - [Get Moving - Let's Add 20 ](https://cleanandleanrevolution.com/get-moving-lets-add-20-3/) - GET MOVING - LET'S ADD 20As much as scheduled exercise is an important part a healthy lifestyle, you may be surprised at the metabolic enhancing health benefits that you will experience by adding in more movement across your day! Where we once linked the amount of time spent watching TV and its sedentary effects to - [Creating a Restorative Sleep Routine ](https://cleanandleanrevolution.com/creating-a-restorative-sleep-routine-2/) - CREATING A RESTORATIVE SLEEP ROUTINE Sleep. It is such a beautiful word, isn’t it? There’s nothing better than a good night of sleep. Yes, sleeping is something magical. Without enough sleep you can’t think straight, you feel tired and unmotivated to work. Sleep is THE foundation of the Clean & Lean Revolution System and - [Eating Plan - Getting Back to Our Roots](https://cleanandleanrevolution.com/eating-plan-getting-back-to-our-roots/) - GETTING BACK TO OUR ROOTS In this module I am going to introduce you to the Clean & Lean Revolution System eating plan, which foods are in and which foods should be minimized. I am also going to debunk quite a few of the widely held beliefs around food and diet. This is the - [Why Weight Loss Should Be the Last Goal On Your List](https://cleanandleanrevolution.com/why-weight-loss-should-be-the-last-goal-on-your-list-3/) - WHY SHEDDING POUNDS SHOULD BE THE LAST GOAL ON YOUR LISTWeight loss is often a top goal of my clients. This is a goal that we discuss at length. Focusing solely on weight loss causes too much anxiety and it places too much emphasis on weight. If you only focus on weight loss, then you - [A Good Night's Sleep](https://cleanandleanrevolution.com/a-good-nights-sleep-2/) - A GOOD NIGHT'S SLEEP If a good night’s sleep is what we all want, why is it placed so often on our low priority list? With our lives spent stretching ourselves to the limit; filled with responsibilities, it is sometimes easy to consider a full night’s sleep to be an unnecessary waste of time. - [Let's Do This - Prep Week Kick Off](https://cleanandleanrevolution.com/lets-do-this-prep-week-kick-off-3/) - LET'S DO THIS! Today's the day you get your health back. I am looking forward to walking you through setting up a clean and lean lifestyle one step at a time, one foundation at a time. On the Menu This Week: 1. Remove sugar, processed foods, soda and artificial sweeteners 2. Remove or greatly reduce - [Kick Off the Prep Week with a Green Smoothie! for VR](https://cleanandleanrevolution.com/kick-off-the-prep-week-with-a-green-smoothie-for-vr/) - The All-Site Challenge Prep Week Kicks Off Wednesday Starting Wednesday you'll kick off each morning with a green smoothie. Today is ALL about the green smoothie! You can also use the Build a Green Smoothie Chart for inspiration! Green smoothies are a delicious and nutritious addition - [Kick Off the Prep Week with a Green Smoothie!](https://cleanandleanrevolution.com/kick-off-the-prep-week-with-a-green-smoothie-2/) - KICK OFF PREP WEEK WITH A GREEN SMOOTHIEI am excited to kick off the All Site Challenge Prep Week! Starting Wednesday you'll kick off each morning with a green smoothie. Today is ALL about the green smoothie! Click Here: Green Smoothie Module Click Here: Green Smoothie Shopping List You can also use the Build - [Welcome to the Clean & Lean System Prep Week](https://cleanandleanrevolution.com/welcome-to-the-clean-lean-system-prep-week-3/) - WELCOME TO THE CLEAN & LEAN SYSTEM PREP WEEKI am excited to kick off the prep week tomorrow! This sophisticated plan will help you build your foundation of health, one step at a time. WATCH: Welcome to the Clean & Lean System - [Get Ready, To Get Healthy! All-Site Challenge Starts January 21st!](https://cleanandleanrevolution.com/get-ready-to-get-healthy-all-site-challenge-starts-january-21st/) - I am looking forward to personally walking YOU through the Clean & Lean System during the All-Site Challenge that starts January 21st. You'll receive a daily step walking you through the program, that will help you build a foundation of health, one step at a time! Meal plans, Clean and - [Vitamin D Is A Hormone (Not A Vitamin) Best Taken At Night](https://cleanandleanrevolution.com/vitamin-d-is-a-hormone-not-a-vitamin-best-taken-at-night/) - Trying to raise vitamin D levels, but they aren't budging? Join Functional Medicine Nutritionist Angela Pifer: learn the correct form, timing and dose of vitamin D to take. - [Vitamin D Is A Hormone (Not A Vitamin) Best Taken At Night ](https://cleanandleanrevolution.com/vitamin-d-is-a-hormone-not-a-vitamin-best-taken-at-night-nnw/) - Vitamin D Is A Hormone (Not A Vitamin) Best Taken At Night A gluten sensitivity can impact the gut in many different ways; triggering inflammation, damaging the intestinal lining or triggering leaky gut. Gluten sensitivities not only impact the gut directly, these changes interfere with nutrient absorption. One common nutrient deficiency seen with gluten sensitivity - [New Year's Resolution (Get My Health In Gear) Wellness Program - Starts Wednesday](https://cleanandleanrevolution.com/new-years-resolution-get-my-health-in-gear-wellness-program-marketing/) - HOW WOULD IT FEEL TO STEP INTO 2015 FEELING CLEAN, LEAN, BALANCED AND SIMPLY GLOWING? There are so many ways to get healthy with the Clean & Lean System! Streaming yoga, step by step instructions and tasty recipes and meal plans to make getting healthy easy and fun. How about a step by step program - [Made Your Resolutions Yet? Instead of Joining a Health Club, Buy This Knife! ](https://cleanandleanrevolution.com/made-your-resolutions-yet-instead-of-joining-a-health-club-buy-this-knife/) - Guest Chef, Danielle Premo, just turned me onto this glorious knife. When I watched her slice up a an acorn squash like it was a zucchini, I knew that I had to have one. Kitchen prep is one of the biggest hurdles to whole foods eating. Most people are trying to use kitchen knives that - [HERE IS MY GIFT TO YOU - 30% OFF A 14 DAY DETOX! ](https://cleanandleanrevolution.com/new-years-resolution-get-my-health-in-gear-wellness-program/) - How would it feel to step into 2015 feeling clean, lean, balanced and simply glowing? I would like to give you the gift of health in 2015 with 30% OFF a Designs for Health 14 Day Detox Pack: ORDER YOUR DETOX KIT HERE One Kit Contains: PaleoCleanse™ Powder: Detox Support Supplement PurePea™ Unflavored: Protein - [COOKING VIDEO - Crunchy Ginger Polenta Croutons - Guest Chef Danielle Premo](https://cleanandleanrevolution.com/crunchy-ginger-polenta-croutons-guest-chef-danielle-premo/) - Danielle came up with an exciting gluten-free crouton recipe that has endless possibilities with herbs and spices. Great on soups and salads or by the handful for a quick snack. We added these to the Silky Celeriac and Basil Soup Recipe on the site and they added the perfect texture to the soup! ½ cup polenta - [COOKING VIDEO - Silky Celeriac (Celery Root) and Basil Soup](https://cleanandleanrevolution.com/silky-celeriac-celery-root-and-basil-soup/) - This is one of the most flavorful and QUICK soups that I have ever made. Danielle created this soup to use as a main dish or as a side. This also freezes really well! We garnished this soup with the Crunchy Polenta Croutons Recipe - check them out! ¾ cup cashews, soaked in 3 cups - [New Cooking Videos - Silky Celeriac Soup with Crunchy Polenta Croutons](https://cleanandleanrevolution.com/new-cooking-videos-silky-celeriac-soup-with-crunchy-polenta-croutons/) - NEW COOKING VIDEOS - SILKY CELERIAC SOUP WITH CRUNCHY GINGER POLENTA CROUTONS Last Thursday, I wrapped up a marathon filming session with Guest Chef, Danielle Premo. EVERY recipe that we made together was a hit. She is so incredibly talented and creative with the textures and flavor combinations that she uses in her recipes. Each of her recipes is - [Clean and Lean Mobile App ](https://cleanandleanrevolution.com/clean-and-lean-mobile-app/) - [14 Day Detox - Change in Schedule (Detox Pack Delivery)](https://cleanandleanrevolution.com/14-day-detox-change-in-schedule-detox-pack-delivery/) - 14 DAY DETOX - CHANGE IN SCHEDULE (DETOX PACK DELIVERY)I placed each and every order the day that I receive them for the 14 Day Detox Packs. These go out ground shipping and with every drop ship that I have ordered through Designs For Health, ground shipping means 2-3 business days. I just checked the status of all of the - [Medicinal Broth, & Healing Chicken Soup Recipes ](https://cleanandleanrevolution.com/medicinal-broth-healing-chicken-soup-recipes/) - MEDICINAL BROTH & HEALING CHICKEN SOUP RECIPES Bone broth is prepared in cultures around the world. It is an easily digested medicinal food. The prolonged cooking of the bones in water, with an added acid (vinegar), draws the minerals out of the bone. This process creates a broth that is rich in nutritional constituents. - [New Year's (Get My Health In Gear) Wellness Program Starts Tomorrow! ](https://cleanandleanrevolution.com/new-years-get-my-health-in-gear-wellness-program-starts-tomorrow/) - LET'S KICK OFF THE NEW YEAR'S RESOLUTION (GET MY HEALTH IN GEAR) WELLNESS PROGRAM! Starting tomorrow it is time to reset, regroup and rebalance your system with a 14 Day Detox. There is still time to order your detox pack and join in the fun. For the next two weeks, members will use the - [4 EASY STEPS to Shift to a Whole Foods Eating Plan](https://cleanandleanrevolution.com/4-easy-steps-to-shift-to-a-whole-foods-eating-plan/) - 14 DAY DETOX - KICKS OFF ON JANUARY 7TH If you would like to join us for this detox, please purchase a 14 Day Detox Kit. EACH KIT INCLUDES: PaleoCleanse™ Powder: Detox Support Supplement PurePea™ Unflavored: Protein Powder Amino-D-Tox™ 90 capsules: Support Phase II Detoxification Hydrolyzyme™ 60 capsules: Digestive Enzyme Formula HERE'S THE PLAN: - [GMO Food - Intelligence Square U.S. Debate is Now Live](https://cleanandleanrevolution.com/genetically-modify-food-intelligence-square-u-s-debate-is-now-live/) - This is a great debate - well worth watching! I have been waiting for the debate to be available to stream to share it with you. Let me know what you think! There are four debaters: For GMO: Monsanto - Dr. Robert T. Fraley is Monsanto's executive vice president and chief technology officer Dr. Alison - [Simplest Approach to Create a Whole Foods Meal Plan](https://cleanandleanrevolution.com/simplest-approach-to-create-a-whole-foods-meal-plan/) - Here is the simplest approach to getting started with the food plan: You are going to choose the same breakfast and snacks to eat all week long. Get lunch from your local natural food store deli and then cook only three nights this week for dinner. Let’s take this step by step: STEP ONE: I - [Are Gummy Vitamins Harming Your Kids? ](https://cleanandleanrevolution.com/the-harm-of-giving-your-kids-sugar-filled-gummy-vitamins/) - A patient of mine was offering Smarty Pants Gummy Vitamins with Omega 3 Fish Oil and Vitamin D to her 5 year old and 3 year old. These supplements have Oprah’s seal of approval, as well as a supportive quote by Dr. Mark Hyman. This is confusing, since this vitamin resembles a sugar coated - [New Years Wellness Program ](https://cleanandleanrevolution.com/new-years-wellness-program/) - May I just say... I can't believe how quickly 2014 is wrapping up! Literally, Christmas is right around the corner! I am looking forward to the holiday AND the healthy regroup that the new year brings. The next All-Site Challenge kicks off on January 21st. Leading into the All-Site Challenge, we are going to - [Order Here Test](https://cleanandleanrevolution.com/order-here-test/) - May I just say... I can't believe how quickly 2014 is wrapping up! Literally, Christmas is right around the corner! I am looking forward to the holiday AND the healthy regroup that the new year brings. The next All-Site Challenge kicks off on January 21st. Leading into the All-Site Challenge, we are going to do - [Natural Market Costco - Check This Out!](https://cleanandleanrevolution.com/test-link/) - A new online market just opened that delivers wholesome products at wholesale prices right to your doorstep. They are saying that they are the 'Costco' of natural food products . I did a comparison and almost every product here is listed at Amazon prices and yet, you are choosing among ALL healthy options. I simply love their social - [Would You Eat Chocolate if the Cocoa Butter was Replaced with PGR: Polyglycerol Polyricinoleate? NNW](https://cleanandleanrevolution.com/would-you-eat-chocolate-if-the-cocoa-butter-was-replaced-with-pgr-polyglycerol-polyricinoleate-nnw/) - Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Would You Eat Chocolate if the Cocoa Butter was Replaced with PGR: Polyglycerol Polyricinoleate? During a recent review of a new product in the yogurt isle, I noticed a new - [Would You Eat Chocolate if the Cocoa Butter was Replaced with PGR: Polyglycerol Polyricinoleate?](https://cleanandleanrevolution.com/would-you-eat-chocolate-if-the-cocoa-butter-was-replaced-with-pgr-polyglycerol-polyricinoleate-2/) - Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Would You Eat Chocolate if the Cocoa Butter was Replaced with PGR: Polyglycerol Polyricinoleate? During a recent review of a new product in the yogurt isle, I noticed a new - [POST HOLIDAY DETOX SALAD](https://cleanandleanrevolution.com/post-holiday-detox-salad/) - From my friends over at NourishingMeals.com, this salad will help you get back on track after a holiday weekend of sugar and starches. Post-Holiday Detox Salad This recipe tastes great the day it is made, plus will last a few days in your refrigerator with the dressing on it. I use pepitas (shelled green pumpkin - [Transformation Comes With How You Practice Gratitude (It's in the details!!) ](https://cleanandleanrevolution.com/transformation-comes-with-how-you-practice-gratitude-its-in-the-details/) - Transformation Comes With How You Practice Gratitude (it's in the details!!) This time of year you start to hear more and more about gratitude. Expressing gratitude is one of the best things that you can do for yourself – it will literally help you transform your life. BUT how you practice gratitude has a lot - [Would You Eat Chocolate if the Cocoa Butter was Replaced with PGR: Polyglycerol Polyricinoleate?](https://cleanandleanrevolution.com/would-you-eat-chocolate-if-the-cocoa-butter-was-replaced-with-pgr-polyglycerol-polyricinoleate/) - Would You Eat Chocolate if the Cocoa Butter was Replaced with PGR: Polyglycerol Polyricinoleate? During a recent review of a new product in the yogurt isle, I noticed a new ingredient on the label, PGPR. Hershey’s has partnered with Yoplait to bring us Hershey’s Yogurt Mix Ins. My first thought is, how much sugar is - [Picture Perfect Blanched Baby Vegetables ](https://cleanandleanrevolution.com/picture-perfect-blanched-baby-vegetables/) - I have assisted quite a few chefs over the past decade and here and there, I picked up a few tricks. One of these tricks is how to make picture (and taste) perfect cooked baby carrots. I am not referring to the little baby carrot nubs that people snack on. I am referring to actual - [Let's Do This - Prep Week Kick Off](https://cleanandleanrevolution.com/lets-do-this-prep-week-kick-off-2/) - LET'S DO THIS!Today's the day you get your health back. I am looking forward to walking you through setting up a clean and lean lifestyle one step at a time, one foundation at a time.You may quickly access the system by clicking on the link just below my image in the main banner. The videos, - [Get Moving - Let's Add 20! Weekly Goal Check In](https://cleanandleanrevolution.com/get-moving-lets-add-20-weekly-goal-check-in-3/) - GET MOVING - IT'S TIME TO ADD 20! WEEKLY GOAL CHECK INYou have been working on your new step goals for four weeks now – how are you doing? If you found that you easily overshot your new goal, take the average for the week and ADD 20% to it. Average Steps Last Week: _______+ - [Get Moving - Let's Add 20! Weekly Goal Check In](https://cleanandleanrevolution.com/get-moving-lets-add-20-weekly-goal-check-in-2/) - GET MOVING - IT'S TIME TO ADD 20! WEEKLY GOAL CHECK IN You have been working on your new step goals for three weeks now – how are you doing? If you found that you easily overshot your new goal, take the average for the week and ADD 20% to it. Average Steps Last Week: - [Let's Do This - Prep Week Kick Off](https://cleanandleanrevolution.com/lets-do-this-prep-week-kick-off/) - LET'S DO THIS!Today's the day you get your health back. I am looking forward to walking you through setting up a clean and lean lifestyle one step at a time, one foundation at a time.You may quickly access the system by clicking on the link just below my image in the main banner. The videos, - [Look At What You Did! ](https://cleanandleanrevolution.com/look-at-what-you-did/) - FOUNDATION #1 THRU #3 COMPLETE - YOU DID IT! Foundation #1 Restorative Sleep Over the past few weeks you have been enjoying a healthy, vibrant eating plan! If your goal is to continue to eat healthy then your goal should be to set your lifestyle habits up to support your healthy eating goals. If - [When Your Stomach Growls It Isn't Telling You it is Hungry ](https://cleanandleanrevolution.com/when-your-stomach-growls-it-isnt-telling-you-it-is-hungry-clr-email/) - WHEN YOUR STOMACH GROWLS, IT ISN'T TRYING TO TELL YOU THAT YOU ARE HUNGRY When your stomach rumbles and growls in between meals, you likely take this as a cue that you are hungry. These aren’t hunger pains that you are feeling. The growling and rumbling that you hear in between meals is triggered - [Are You Sabotaging Your Ability to Fall Sleep?](https://cleanandleanrevolution.com/are-you-sabotaging-your-ability-to-fall-sleep/) - Thought most of my patients walk into my clinic thinking that they simply need to eat better, they leave with a very clear understanding that sleep, stress and movement play an equal (if not MORE) important roles in their health and weight. THE foundation of health is sleep.Respectfully, we need to stop fooling ourselves that - [Yoga to Address Neck and Shoulder Tension](https://cleanandleanrevolution.com/four-new-yoga-videos/) - YOGA TO ADDRESS NECK AND SHOULDER TENSIONWhether you have 5 minutes or 40 minutes, these videos will help you relax your neck and shoulders. You will breathe better, move better and sleep better! Shoulder and Neck Release – this 5 minute video will help you release your neck and shoulders, areas that can get - [Are Neck and Shoulder Tension Interferring With Your Quality of Sleep?](https://cleanandleanrevolution.com/are-neck-and-shoulder-tension-interferring-with-your-quality-of-sleep/) - ARE NECK AND SHOULDER TENSION INTERFERING WITH YOUR QUALITY OF SLEEP? From long commutes, to endless hours sitting at a computer, neck and shoulder tension can creep up on you and be difficult to get rid of. It restricts your breathe, throws your body out of alignment, and interferes with a good night’s sleep.I - [Start the Week Four Meal Plans](https://cleanandleanrevolution.com/start-the-week-four-meal-plans/) - START THE WEEK FOUR MEAL PLANS Today you'll start the Week Four Meal Plans This week Chef Lynne Vea shows us how to make Zucchini Pasta with Pesto, Tomatoes and Pine Nuts with a homemade Greens, Nuts and Seeds Pesto. You'll make a full batch of pesto with this recipe and then freeze some, - [Review the Week Four Meal Plan & Shop Tomorrow](https://cleanandleanrevolution.com/review-the-week-four-meal-plan-shop-tomorrow/) - HAPPY MONDAY! This Wednesday you'll start the Week Four Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the Week Four Meal Plan tomorrow, so you'll have the freshest ingredients on hand for - [Get Moving - Let's Add 20! Weekly Goal Check In](https://cleanandleanrevolution.com/get-moving-lets-add-20-weekly-goal-check-in/) - GET MOVING - IT'S TIME TO ADD 20! WEEKLY GOAL CHECK IN It is time to take the average daily steps from last week and ADD 20% to it. For example, if your goal this week was 5,000 steps a day and you found that you stepped on average 6,400 steps a day, add 20% to - [Start the Week Two Meal Plans](https://cleanandleanrevolution.com/start-the-week-two-meal-plans/) - START THE WEEK TWO MEAL PLANS Today you'll start the Week Two Meal Plans. All packaged in tasty quick prep meals and snacks! I hope that you enjoy the variety of color, texture and taste! This week you will make Coconut-Red Curry Chicken In Parchment. This is a variation on the Coconut-Red Curry Salmon In - [Review the Week Two Meal Plan & Watch: Fat is Healthy](https://cleanandleanrevolution.com/review-the-week-two-meal-plan-watch-fat-is-healthy/) - HAPPY MONDAY! This Wednesday you'll start the Week Two Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the week two meal plan tomorrow, so you'll have the freshest ingredients on hand for - [Review the Week Two Meal Plan & Watch: Fat is Healthy VR](https://cleanandleanrevolution.com/review-the-week-two-meal-plan-watch-fat-is-healthy-vr/) - HAPPY MONDAY! This Wednesday you'll start the Week Two Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the week one meal plan tomorrow, so you'll have the freshest ingredients on hand for - [So, How Are You Sleeping?](https://cleanandleanrevolution.com/so-how-are-you-sleeping/) - SO, HOW ARE YOU SLEEPING? Last week you created a sleep routine timeline and set reminders to help you stick with your goals. So, how are you sleeping?If you feel like you are waking feeling more rested, that is great! I encourage you to continue to work on your sleep routine moving forward.If you are having a hard time sticking with the - [How You Eat is As Important As What You Eat](https://cleanandleanrevolution.com/how-you-eat-is-as-important-as-what-you-eat/) - HOW YOU EAT IS AS IMPORTANT AS WHAT YOU EAT What you eat and how often you eat has everything to do with the health choices that you make each and every day. Choosing to eat more of the right things, more often, will help to fuel you in a way that keeps hunger - [Soak 1/3 Cup Cashews Overnight Tonight](https://cleanandleanrevolution.com/soak-13-cup-cashews-overnight-tonight/) - SOAK 1/3 CUP CASHEWS OVERNIGHT TONIGHT Tomorrow night you will make SPRING PEA AND ROMAINE MASON JAR SALAD. The dressing in this recipe calls for 1/3 cup cashews, soaked overnight. Place 1/3 cup cashews in a jar, glass or bowl, and fill with water. Water should be 1-2" above the line of the cashews. - [It's Go Time - Start the Week One Meal Plans](https://cleanandleanrevolution.com/its-go-time-start-the-week-one-meal-plans/) - IT'S GO TIME!Today you'll start the Clean & Lean Revolution System eating plan. All packaged in tasty quick prep meals and snacks! I hope that you enjoy the variety of color, texture and taste! ON THE MENU TODAY: •Hundreds of bioactive compounds •Thousands of phytonutrients •Balanced vitamins and minerals •Plenty of protein and healthy - [Review the Week One Meal Plan & Shop Tomorrow](https://cleanandleanrevolution.com/get-moving-lets-add-20-vr/) - HAPPY MONDAY! This Wednesday you'll start the Week One Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the week one meal plan tomorrow, so you'll have the freshest ingredients on hand for - [A Good Night's Sleep](https://cleanandleanrevolution.com/a-good-nights-sleep/) - A GOOD NIGHT'S SLEEP If a good night’s sleep is what we all want, why is it placed so often on our low priority list? With our lives spent stretching ourselves to the limit; filled with responsibilities, it is sometimes easy to consider a full night’s sleep to be an unnecessary waste of time. - [Welcome to the Clean & Lean System Prep Week](https://cleanandleanrevolution.com/welcome-to-the-clean-lean-system-prep-week/) - WELCOME TO THE CLEAN & LEAN SYSTEM PREP WEEK I am excited to kick off the prep week tomorrow! This sophisticated plan will help you build your foundation of health, one step at a time. WATCH: Welcome to the Clean & Lean System - [Kick Off the Prep Week with a Green Smoothie!](https://cleanandleanrevolution.com/kick-off-the-prep-week-with-a-green-smoothie/) - KICK OFF PREP WEEK WITH A GREEN SMOOTHIE Starting Wednesday you'll kick off each morning with a green smoothie. Today is ALL about the green smoothie! Click Here: Green Smoothie Module Click Here: Green Smoothie Shopping List You can also use the Build a Green Smoothie Chart for inspiration! Green smoothies are a delicious - [Parchment Paper Cooking ](https://cleanandleanrevolution.com/11-new-parchment-paper-recipes-added-check-them-out/) - PARCHMENT PAPER COOKINGI love the quickness, ease and restaurant quality meals that I make using parchment paper. Check out the parchment paper recipes on the site https://cleanandleanrevolution.com/recipes/ Many of these include fish. For an all vegetarian parchment paper meal, checkout the Shiitake Mushrooms and Brown Rice Parchment Paper and Mushrooms and Tofu in Parchment Paper - [Side Step the Indulgant Holiday](https://cleanandleanrevolution.com/side-step-the-indulgant-holiday/) - WHAT WAS SERVED AT THE ORIGINAL THANKSGIVING MEAL? Historians have a fairly good idea what was served alongside the wild turkey, venison and fowl at the original Thanksgiving meal in 1621. Most conclude the birds were stuffed with large bits of onion and chestnuts and served with fish and shellfish, and corn, squash and beans - [Want to Sidestep a Season of Overeating? Ditch the Sugar and Grain Dishes This Thanksgiving and Make a Few of These Tasty Side Dishes!](https://cleanandleanrevolution.com/healthy-thanksgiving-recipes/) - What was at the original Thanksgiving meal that we cherish and celebrate four centuries later? There are only two surviving documents that reference the original Thanksgiving meal as a part of the harvest celebration shared by the Pilgrims and Wampanoag at Plymouth Colony in 1621. Edward Winslow, an English leader who attended, wrote home to - [Balanced Snacks](https://cleanandleanrevolution.com/balanced-snacks/) - To create a balanced snack, pair a carbohydrate (fruits, vegetables or whole grains) with a protein and/ or healthy fat. The goal at snack time is approximately 125 calories. The carbohydrate portions offered below are equal to 60 calories and the protein/ fat portion are equal to 65 calories, for a total of 125 calories. - [Are You Sabotaging Your Ability to Fall Sleep?NNW](https://cleanandleanrevolution.com/are-you-sabotaging-your-ability-to-fall-sleepnnw/) - Though most of my patients walk into my clinic thinking that they simply need to eat better, they leave with a very clear understanding that sleep, stress and movement play an equal (if not MORE) important roles in their health and weight. THE foundation of health is sleep.Respectfully, we need to stop fooling ourselves that - [Sole with Tomatoes and Olives in Parchment Paper](https://cleanandleanrevolution.com/sole-with-tomatoes-and-olives-in-parchment-paper/) - SERVES TWO (420 calories per serving) Parchment paper 2 sole fillets (6 ounces each) 1 T extra virgin olive oil 2 cloves garlic, 2 thinly sliced, 1 halved 1/8 tsp red pepper flakes 1 cup grape tomatoes, halved 2 T capers, drained 7 large, pitted kalamata - [White Fish, Ginger, Citrus and Shiitake in Parchment Paper](https://cleanandleanrevolution.com/white-fish-ginger-citrus-and-shiitake-in-parchment-paper/) - SERVES (420 calories per serving) 1 T coconut aminos 1 T freshly squeezed orange juice 1 tsp rice vinegar 1 tsp fish sauce ½ tsp toasted sesame oil* 1 tsp minced ginger 4 fresh shiitake mushrooms, thinly sliced 8 ounce skinless white fish fillet - [Wild Salmon, Asparagus, and Shiitakes in Parchment Paper](https://cleanandleanrevolution.com/wild-salmon-asparagus-and-shiitakes-in-parchment-paper/) - SERVES THREE (420 calories per serving) 3, 6 oz of skinless wild-salmon, raw 8 ounces shiitake mushrooms, trimmed and thinly sliced 8 ounces medium asparagus (about 1/2 bunch), trimmed and quartered lengthwise. 4 scallions, thinly sliced 3 T coconut oil, melted (can use microwave for 20 seconds) Zest - [Cod With Asparagus in Parchment Paper](https://cleanandleanrevolution.com/cod-with-asparagus-in-parchment-paper/) - Cod With Asparagus in Parchment Paper SERVES ONE (420 calories per serving) 1, 8 oz cod fillet 10 asparagus spears, last two inches cut off - cut these into quarters (lengthwise) 1 Spring onion, sliced up to green part 2 T of basil, cut into a chiffonade 1 tsp garlic, - [Asian Style Rockfish in Parchment Paper](https://cleanandleanrevolution.com/asian-style-rockfish-in-parchment-paper/) - SERVES THREE (420 calories per serving) 14 oz rockfish, raw 1 large red bell paper, thinly sliced 2 green onions, thinly sliced on an angle 1 clove garlic, peeled and thinly sliced 1 tsp grated ginger 1/2 tsp orange zest 3 T coconut oil, melted (can use microwave - [Parchment-Baked Halibut with Fennel, Red Onions & Olives](https://cleanandleanrevolution.com/parchment-baked-halibut-with-fennel-red-onions-olives/) - Parchment-Baked Halibut with Fennel, Red Onions & Olives SERVES ONE (420 calories per serving) 1 6-oz Pacific halibut fillet 1 T ghee 1 medium clove garlic, passed through garlic press Ground black pepper, to taste 3 sun-dried tomatoes, chopped 2 thin slices red onion 1/2 small - [Thyme and Sage Coconut Fish in Parchment Paper](https://cleanandleanrevolution.com/thyme-and-sage-coconut-fish-in-parchment-paper/) - Thyme and Sage Coconut Fish in Parchment Paper SERVES TWO (420 calories per serving) 2, 5-6 ounces of white fish fillets 1 carrot Half a leek stem Cream from can of coconut milk 2 T butter, softened A few sprigs of thyme A few sheets of sage INSTRUCTIONS Preheat oven - [Mediterranean Parchment Baked Fish In Parchment](https://cleanandleanrevolution.com/mediterranean-parchment-baked-fish-in-parchment/) - Mediterranean Parchment Baked Fish SERVES ONE (420 calories per serving) 1 16-inch parchment paper sheets (or tin foil) 2 rosemary sprigs (or cilantro or parsley or thyme) One 5-6 ounce skinless fish fillet 1 medium zucchini, chopped 6 cherry tomatoes, halved 4 small artichoke hearts (canned) quartered 1 T - [Shiitake Mushrooms and Brown Rice In Parchment Paper](https://cleanandleanrevolution.com/shiitake-mushrooms-and-brown-rice-in-parchment-paper/) - Shiitake Mushrooms and Brown Rice In Parchment Paper SERVES TWO (420 calories per serving) 1 ¾ cups cooked brown rice 4 cups thinly sliced shiitake mushrooms 4 sprigs fresh thyme Coarse salt and pepper 3 T coconut oil, melted (can use microwave for 20 seconds) 3 cup fresh - [Mushrooms and Tofu In Parchment Paper ](https://cleanandleanrevolution.com/mushrooms-and-tofu-in-parchment-paper/) - Mushrooms and Tofu In Parchment Paper SERVES TWO (420 calories per serving) 12 ounces mushrooms, sliced (I used cremini and shiitake) 8 ounces Wildwood sprouted organic tofu, diced into small cubes 1 cup cooked brown rice 1 clove of garlic, minced 1 sprig of rosemary, leaves - [Are you Unwittingly Sabotaging Your Sleep?](https://cleanandleanrevolution.com/are-you-unwittingly-sabotaging-your-natural-ability-to-fall-asleep/) - Are you Unwittingly Sabotaging Your Natural Ability To Fall Asleep You’ve likely heard of your circadian rhythm. This is your internal biological clock that regulates your internal biological processes. This internal biological clock should be in synch with the 24 hour light- dark cycle. Disturbances in your circadian rhythm, where your biological processes become desynchronized - [Spring Pea and Romaine Mason Jar Salad with Creamy "Buttermilk" Dressing](https://cleanandleanrevolution.com/spring-pea-and-romaine-mason-jar-salad-with-creamy-buttermilk-dressing/) - SERVES FIVE (420 calories per serving) Creamy Buttermilk Dressing ½ cup coconut milk 1/2 T apple cider vinegar 1 tsp fresh lemon juice 1/3 cup cashews, soaked overnight 1 T parsley, chopped 1/2 tsp fresh dill 1 tsp chives 1/8 cup onion, minced 1-2 cloves garlic 1/2 tsp fine ground sea salt, or more to - [When Your Stomach Growls It Isn't Telling You it is Hungry NNW email](https://cleanandleanrevolution.com/when-your-stomach-growls-it-isnt-telling-you-it-is-hungry-nnw-email/) - Two Minute Health Buzz Every week you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. When Your Stomach Growls, It Isn't Trying To Tell You That You Are Hungry When your stomach rumbles and growls in between meals, you likely take this as a cue - [October 2014 All-Site Challenge - Four Week Meal Plan](https://cleanandleanrevolution.com/october-2014-all-site-challenge-four-week-meal-plan/) - The All-Site Challenge Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. The weekly plans are meant to be done in succession (you will use extra servings of meals made in week one, during week two). These meal plans include: Four Weeks of Meal Plans AND Options to - [Cooking Video: Zucchini “Pasta” with Pesto, Tomatoes and Pine Nuts with Chef Lynne Vea](https://cleanandleanrevolution.com/cooking-video-zucchini-pasta-with-pesto-tomatoes-and-pine-nuts-with-chef-lynne-vea/) - SERVES TWO (420 calories per serving) Greens, Nuts and Seeds Pesto Makes about 1-1/2 cups pesto 1 cup basil leaves (save the stems) 1 cup spinach or arugula leaves 1/4-1/3 cup extra virgin olive oil 3 large cloves garlic, coarsely chopped 1/4 cup freshly grated parmesan or chevre cheese (optional) 1/4 cup toasted hazelnuts 2 - [Lemon Chili Chicken in Parchment Packet](https://cleanandleanrevolution.com/lemon-chili-chicken-in-parchment-packet/) - SERVES FOUR (420 calories per serving) 4-6oz boneless, skinless chicken breasts 4 green onions, thinly sliced, plus more for serving 1 lemon, thinly sliced 1/4 teaspoon red chili flakes, (or more depending on how spicy you want) 1 T Dijon mustard Sea salt and pepper 2 T + 1 - [Setting Up a Nightly Mini-Fast ](https://cleanandleanrevolution.com/setting-up-a-nightly-mini-fast/) - SETTING UP A NIGHTLY MINI-FAST Last week I introduced you to a new eating pattern. A system of eating frequently enough, with the right timing and right foods offered, that will help you get in front of your cravings, hunger and energy dips. What you eat and how often you eat has everything to - [Start the Week Three Meal Plans](https://cleanandleanrevolution.com/start-the-week-three-meal-plans/) - START THE WEEK THREE MEAL PLANS Today you'll start the Week Three Meal Plans.This week you will make one of my favorite salads - Arugula Pesto Quinoa Mason Jar Salad. I really love the strong flavor that arugula adds to this salad. You will also make a new parchment paper recipe Prosciutto Wrapped Dijon Chicken - [A Lotus For You 9:49 Minutes](https://cleanandleanrevolution.com/a-lotus-for-you-949-minutes/) - [Grounding & Centering 12:24 Minutes](https://cleanandleanrevolution.com/grounding-centering-1224-minutes/) - [Peaceful Breathing 12:56 Minutes](https://cleanandleanrevolution.com/peaceful-breathing-1256-minutes/) - [Sweet Intuition 16:54 Minutes](https://cleanandleanrevolution.com/sweet-intuition-1654-minutes/) - [Loving Kindness 7:34 Minutes](https://cleanandleanrevolution.com/loving-kindness-734-minutes/) - [Total Relaxation 13:52 Minutes](https://cleanandleanrevolution.com/total-relaxation-1352-minutes/) - [Serenity Part Two 4:48 Minutes](https://cleanandleanrevolution.com/serenity-part-two-448-minutes/) - [Continuity Part One 5:10 Minutes](https://cleanandleanrevolution.com/continuity-part-one-510-minutes/) - [Continuity Party Two 6:41 Minutes](https://cleanandleanrevolution.com/continuity-party-two-641-minutes/) - [Thought Museum 5:26 Minutes](https://cleanandleanrevolution.com/thought-museum-526-minutes/) - [Breathe Part Two 5:15 Minutes](https://cleanandleanrevolution.com/breathe-part-two-515-minutes/) - [Breathe Part One 7:48 Minutes](https://cleanandleanrevolution.com/breathe-part-one-748-minutes/) - [Continuity Part Three 6:07 Minutes](https://cleanandleanrevolution.com/continuity-part-three-607-minutes/) - [Awakening Part One 4:54 Minutes](https://cleanandleanrevolution.com/awakening-part-one-454-minutes/) - [Awakening Part Two 5:05 Minutes](https://cleanandleanrevolution.com/awakening-part-two-505-minutes/) - [Serenity Part One 7:35 Minutes](https://cleanandleanrevolution.com/serenity-part-one-735-minutes/) - [The Ritual 5:44 Minutes](https://cleanandleanrevolution.com/the-ritual-544-minutes/) - [The Exaltation 5:16 Minutes](https://cleanandleanrevolution.com/the-exaltation-516-minutes/) - [Glory Beckons 5:43 Minutes](https://cleanandleanrevolution.com/glory-beckons-543-minutes/) - [In Search of Kindness 4:31 Minutes](https://cleanandleanrevolution.com/in-search-of-kindness-431-minutes/) - [Twilight of Hope 5:31 Minutes](https://cleanandleanrevolution.com/twilight-of-hope-531-minutes/) - [Peace Within 5:51 Minutes](https://cleanandleanrevolution.com/peace-within-551-minutes/) - [Cathedral Echo 5:18 Minutes](https://cleanandleanrevolution.com/cathedral-echo-518-minutes/) - [The Ritual 4:55 Minutes](https://cleanandleanrevolution.com/the-ritual-455-minutes/) - [Secret Prayer 5:48 Minutes](https://cleanandleanrevolution.com/secret-prayer-548-minutes/) - [Solemn Vow 3:48 Minutes](https://cleanandleanrevolution.com/peaceful-breathing-348-minutes/) - [Review the Week Three Meal Plan & Shop Tomorrow](https://cleanandleanrevolution.com/review-the-week-three-meal-plan-shop-tomorrow/) - HAPPY MONDAY! This Wednesday you'll start the Week Three Meal Plan. Take a look at the meal plan, instructions, and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, shop for the Week Three Meal Plan tomorrow, so you'll have the freshest ingredients on hand for - [Digestibility: Increasing the Bioavailability of Nutrients](https://cleanandleanrevolution.com/digestibility-increasing-the-bioavailability-of-nutrients-2/) - Clean & Lean Revolution System FOUNDATION # 2 HEALTHY EATING HABITS Let's wrap up Foundation #2 Healthy Eating Habits, by watching: Digestibility - Increasing the Bioavailability of Nutrients Quickly Access the Clean & Lean System Here - [Soak Almonds Overnight Tonight](https://cleanandleanrevolution.com/soak-almonds-overnight-tonight/) - SOAKING ALMONDS On the meal plan tomorrow, you might have noticed that a change in the daily snack from 'raw almonds' to 'soaked almonds.' Tonight you will soak your almonds overnight and then enjoy soaked almonds as snacks all week long. It is nearly impossible to source truly raw almonds. The almonds that you - [Get Moving - Let's Add 20! Weekly Goal Check In](https://cleanandleanrevolution.com/get-moving-lets-add-20/) - GET MOVING - IT'S TIME TO ADD 20! WEEKLY GOAL CHECK IN You have been working on your new step goals for a week now – how are you doing? If you found that you easily overshot your new goal, take the average for the week and ADD 20% to it. For example, if - [Ginger-Scallion Shiitake Chicken Parchment Packs](https://cleanandleanrevolution.com/ginger-scallion-shiitake-chicken-parchment-packs/) - SERVES TWO (420 calories per serving) 2 ounces dried shiitake mushrooms 1 cup boiling water 2 T wheat free tamari 1/2 tsp toasted sesame oil 1 T coconut oil, melted 1/4 cup rice-wine vinegar 1 tsp honey 1 piece (4 inches) peeled fresh ginger, (3 inches finely grated; - [Digestibility: Increasing the Bioavailability of Nutrients VR](https://cleanandleanrevolution.com/digestibility-increasing-the-bioavailability-of-nutrients/) - Clean & Lean Revolution System FOUNDATION # 2 HEALTHY EATING HABITS Let's wrap up Foundation #2 Healthy Eating Habits, by watching: Digestibility - Increasing the Bioavailability of Nutrients - [Cooking Video - Toasted Quinoa and Green Bean Salad With Lemony Hummus Dressing](https://cleanandleanrevolution.com/cooking-video-toasted-quinoa-and-green-bean-salad-with-lemony-hummus-dressing/) - Toasted Quinoa and Green Bean Salad With Lemony Hummus Dressing SERVES SIX (270 calories per serving) as a side dish paired with 3 oz fish or 2 oz grilled chicken SERVES FOUR (420 calories per serving) as a main dish For the quinoa: 1 cup quinoa 1 1/2 cups water or flavorful stock INSTRUCTIONS Place - [Cooking Video - How to Seal a Parchment Paper Packet](https://cleanandleanrevolution.com/how-to-seal-a-parchment-paper-packet/) - [Prosciutto Wrapped Dijon Chicken Parchment Paper Packet](https://cleanandleanrevolution.com/prosciutto-wrapped-dijon-chicken-parchment-paper-packet/) - SERVES 4 (420 calories per serving) 4 small chicken breasts 1/4 cup dijon mustard (1 T per breast) Sea salt and pepper 4 basil leaves 4 thinly sliced prosciutto slices (about 1/4 pound) 1 lb asparagus, ends removed, slice in quarters, lengthwise 1 large red pepper, sliced thin, in matchsticks - [Caprese-Style Chicken Baked in Parchment ](https://cleanandleanrevolution.com/caprese-style-chicken-baked-in-parchment/) - SERVES 4 (420 calories per serving) INGREDIENTS Parchment Paper For the Chicken: 4 raw boneless chicken breasts (1.5 lbs) 4 oz. fresh mozzarella, sliced 4 Roma tomatoes, sliced 2 T grass fed, organic butter, divided 4 T dry white wine 4 T lemon juice Sea salt & pepper - [Create a Mindful Movement Practice](https://cleanandleanrevolution.com/create-a-mindful-movement-practice/) - FOUNDATION #3 - CREATE A MINDFUL MOVEMENT PRACTICE Part of the problem with our culture is that we seem to be stuck in this ‘must be doing something’ mode. We have lost the ability to hit the pause button. We all hear that reducing stress is important, but we have too many things going - [Cooking Video - Coconut-Red Curry Salmon in Parchment with Chef Lynne Vea](https://cleanandleanrevolution.com/cooking-video-coconut-red-curry-salmon-in-parchment-with-chef-lynne-vea/) - Coconut-Red Curry Salmon in Parchment (En papillote) SERVES TWO (420 calories per serving) WATCH THE VIDEO: Coconut Curry Mixture: 1/2 cup coconut milk 2 T Thai red curry paste (depending on how spicy you like it!) 2 T Thai sweet chili sauce Mix above three ingredients together Parchment paper 2 5-ounce salmon filets, skin off - [Get Moving - Let's Add 20 ](https://cleanandleanrevolution.com/get-moving-lets-add-20-2/) - GET MOVING - LET'S ADD 20 As much as scheduled exercise is an important part a healthy lifestyle, you may be surprised at the metabolic enhancing health benefits that you will experience by adding in more movement across your day! Where we once linked the amount of time spent watching TV and its sedentary effects - [Creating a Restorative Sleep Routine ](https://cleanandleanrevolution.com/creating-a-restorative-sleep-routine/) - CREATING A RESTORATIVE SLEEP ROUTINE Sleep. It is such a beautiful word, isn’t it? There’s nothing better than a good night of sleep. Yes, sleeping is something magical. Without enough sleep you can’t think straight, you feel tired and unmotivated to work. Sleep is THE foundation of the Clean & Lean Revolution System and - [Eating Plan - Getting Back to Our Roots](https://cleanandleanrevolution.com/why-weight-loss-should-be-the-last-goal-on-your-list/) - GETTING BACK TO OUR ROOTS In this module I am going to introduce you to the Clean & Lean Revolution System eating plan, which foods are in and which foods should be minimized. I am also going to debunk quite a few of the widely held beliefs around food and diet. This is the - [Why Weight Loss Should Be the Last Goal On Your List](https://cleanandleanrevolution.com/why-weight-loss-should-be-the-last-goal-on-your-list-2/) - WHY SHEDDING POUNDS SHOULD BE THE LAST GOAL ON YOUR LIST Weight loss is often a top goal of my clients. This is a goal that we discuss at length. Focusing solely on weight loss causes too much anxiety and it places too much emphasis on weight. If you only focus on weight loss, then - [January 2014 All-Site Challenge - Four Week Meal Plan](https://cleanandleanrevolution.com/4-week-28-day-january/) - The All-Site Challenge Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. The weekly plans are meant to be done in succession (you will use extra servings of meals made in week one, during week two). These meal plans include: Four Weeks of Meal Plans AND Options to - [April 2014 All-Site Challenge - Four Week Meal Plan](https://cleanandleanrevolution.com/april-2014-allsite-challenge-meal-plan/) - The All-Site Challenge Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. The weekly plans are meant to be done in succession (you will use extra servings of meals made in week one, during week two). These meal plans include: Four Weeks of Meal Plans AND Options to - [April 2013 All-Site Challenge - Four Week Meal Plan](https://cleanandleanrevolution.com/4-week-meal-plan-28-day-april/) - The All-Site Challenge Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. The weekly plans are meant to be done in succession (you will use extra servings of meals made in week one, during week two). These meal plans include: Four Weeks of Meal Plans AND Options to - [October 2013 All-Site Challenge - Four Week Meal Plan](https://cleanandleanrevolution.com/4-week-meal-plan-28-day-fall/) - The All-Site Challenge Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. The weekly plans are meant to be done in succession (you will use extra servings of meals made in week one, during week two). These meal plans include: Four Weeks of Meal Plans AND Options to - [Peach Ginger Mint Green Smoothie](https://cleanandleanrevolution.com/peach-ginger-mint-green-smoothie/) - Adapted from Whole Life Nutrition Kitchen: SERVES ONE (360 calories per serving) 3 large peaches, pitted 2-inch piece fresh ginger 1 small bunch bok choy 1/2 bunch kale 1 medium cucumber Large handful fresh mint 2 to 3 cups water INSTRUCTIONS Blend in blender until smooth (Vitamix, Ninja or Blendtech preferred) - [CHICKEN SKEWERS WITH BEAN SALAD AND PESTO](https://cleanandleanrevolution.com/chicken-skewers-with-bean-salad-and-pesto/) - SERVES FOUR (420 calories per serving) 1/4 cup plain low-fat yogurt 2 T pine nuts 1 small clove garlic 2 1/4 cups fresh parsley leaves 1/4 cup plus 1/2 T extra virgin olive oil sea salt and black pepper 1 15-ounce can cannellini beans, rinsed 1/2 small head radicchio, thinly sliced (about 1 cup) 1 - [Cilantro Apple and Ginger Smoothie](https://cleanandleanrevolution.com/cilantro-apple-and-ginger-smoothie/) - SERVES ONE (360 calories per serving) 65 calories plain full fat yogurt ½ small apple 1/3 small banana ¼ cup walnuts, chopped 2 tsp ground flax 1/2 bunch cilantro 1 handful spinach 1 tsp fresh grated ginger INSTRUCTIONS: Blend with 1-2 cups of water - [COOKING VIDEO - Beet and Strawberry Balsamic Salad](https://cleanandleanrevolution.com/video-beet-and-strawberry-balsamic-salad/) - Beet and Strawberry Balsamic Salad Simple, savory and fresh all at the same time. Beets and strawberries always pair well together. Add a little balsamic and you have a lovely salad. Join Guest Chef Danielle Premo as she shares this delicate recipe that carries a sweet and tart punch. Serves FOUR (420 calories per serving) - [Cooking Video - Creamy Dill Mustard with Chef Erin Coopey](https://cleanandleanrevolution.com/cooking-video-creamy-dill-mustard-with-chef-erin-coopey/) - Creamy Dill Mustard Dill and mustard are a classic pairing. They serving this with fish, especially salmon. It’s also nice with shrimp, chicken and pork. Makes 2 cups 1.5 cups water 1 cup yellow mustard powder/ dry mustard ½ tsp potato starch ¼ tsp teaspoon turmeric Pinch of garlic powder Pinch of parika 6 T - [Cooking Video - Green Goddess Dressing](https://cleanandleanrevolution.com/cooking-video-green-goddess-dressing/) - I am cooking in the kitchen today with chef and cook book author Erin Coppey. She is sharing how to make her favorite dressing from childhood. When I was a little girl Green Goddess Dressing was my favorite. I love the salty, herbacious tang. Little did I know that the saltiness came from the dreaded - [Cooking Video - Mayonnaise with Chef Erin Coopey](https://cleanandleanrevolution.com/6810/) - Mayonnaise Watching eggs and oil swirl together into mayonnaise seems almost like a magic trick, and it’s ready in a flash! Makes 1 cup 2 raw egg yolks, from the freshest eggs you can find, at room temperature ½ tsp coarse sea salt or kosher salt ½ tsp mustard powder or Dijon mustard 1 tsp - [Cooking Video - Moroccan Bean Dip With Erin Coopey](https://cleanandleanrevolution.com/cooking-video-moroccan-bean-dip-with-erin-coopey/) - Moroccan Bean Dip Makes 2 cups 2 14-oz cans white kidney beans or butter beans* 1 cloves garlic or 1/4 tsp garlic powder 3 T extra virgin olive oil 2 T lemon juice 1/2 tsp salt 3/4 tsp ground cumin seed 1/4 tsp paprika 1/8 tsp cayenne pepper or more, to taste additional cumin, paprika - [COOKING VIDEO - Mushroom Soup Stock](https://cleanandleanrevolution.com/cooking-video-mushroom-soup-stock/) - Mushroom Soup Stock A rich, nourishing and simple soup broth that can be made in large quantities and frozen for future use. A great addition to soups, or used in place of water when cooking grains or legumes. Join Guest Chef Danielle Premo as she shares this quick and easy savory broth recipe. Yields: 8 - [Cooking Video - Spicy Brown Mustard](https://cleanandleanrevolution.com/cooking-video-spicy-brown-mustard/) - Spicy Brown Mustard If you could describe mustard in the same way you describe wine, this one would be complex – spicy, tangy, sweet and nutty, with exotic undertones. ½ cup water 1 cup crushed brown mustard seeds OR ¾ cup mustard seed, finely ground (see Note) ½ cup red wine vinegar 1 tsp coarse - [RAINBOW VEGGIE WRAP](https://cleanandleanrevolution.com/rainbow-veggie-wrap/) - RAINBOW VEGGIE WRAP SERVES ONE (420 calories per serving) 1 Paleowrap* See Below 4 T hummus 1 large kale leaves, inner ribs removed, chopped ½ cup red cabbage, thinly sliced 1 yellow tomato slice, cut into strips ½ avocado, thinly sliced ½ medium red bell pepper, thinly sliced ¼ mango, thinly sliced INSTRUCTIONS Spread the - [Vanilla Pumpkin Clusters](https://cleanandleanrevolution.com/vanilla-pumpkin-clusters/) - Vanilla Pumpkin Seed Clusters 1/2 cup pumpkin seeds 1 tsp vanilla extract 2 tsp honey 2 tsp coconut sugar ¼ cup water (boiled) INSTRUCTIONS Preheat oven to 300 degrees 1. In a medium bowl, combine the honey, coconut sugar and vanilla. Stir together to create a thick - [Create a Mindful Movement Practice VR](https://cleanandleanrevolution.com/create-a-mindful-movement-practice-vr/) - FOUNDATION #3 - CREATE A MINDFUL MOVEMENT PRACTICE Part of the problem with our culture is that we seem to be stuck in this ‘must be doing something’ mode. We have lost the ability to hit the pause button. We all hear that reducing stress is important, but we have too many things going - [How You Eat is As Important As What You Eat VR](https://cleanandleanrevolution.com/how-you-eat-is-as-important-as-what-you-eat-vr/) - HOW YOU EAT IS AS IMPORTANT AS WHAT YOU EATWhat you eat and how often you eat has everything to do with the health choices that you make each and every day. Choosing to eat more of the right things, more often, will help to fuel you in a way that keeps hunger and - [Creating a Restorative Sleep Routine VR](https://cleanandleanrevolution.com/creating-a-restorative-sleep-routine-vr/) - CREATING A RESTORATIVE SLEEP ROUTINE Sleep. It is such a beautiful word, isn’t it? There’s nothing better than a good night of sleep. Yes, sleeping is something magical. Without enough sleep you can’t think straight, you feel tired and unmotivated to work. Sleep is THE foundation of the Clean & Lean Revolution System and - [Eating Plan - Getting Back to Our Roots VR](https://cleanandleanrevolution.com/eating-plan-getting-back-to-our-roots-vr/) - GETTING BACK TO OUR ROOTS In this module I am going to introduce you to the Clean & Lean Revolution System eating plan, which foods are in and which foods should be minimized. I am also going to debunk quite a few of the widely held beliefs around food and diet. This is the - [Prep week day 3 why weight loss last goal on list! for VR](https://cleanandleanrevolution.com/prep-week-day-3-why-weight-loss-last-goal-on-list-for-vr/) - WHY SHEDDING POUNDS SHOULD BE THE LAST GOAL ON YOUR LISTWeight loss is often a top goal of my clients. This is a goal that we discuss at length. Is it really THE goal? Focusing solely on weight loss causes too much anxiety and it places too much emphasis on weight. If you only focus - [Welcome to the Clean & Lean System Prep Week](https://cleanandleanrevolution.com/welcome-to-the-clean-lean-system-prep-week-2/) - WELCOME TO THE CLEAN & LEAN SYSTEM PREP WEEK I am excited to kick off the challenge tomorrow! This sophisticated will help you build your foundation of health, one step at a time. WATCH: Welcome to the Clean & Lean System - [All Site Challenge Starts Wednesday!](https://cleanandleanrevolution.com/all-site-challenge-starts-wednesday/) - GET READY, TO GET HEALTHY! Twice a year I personally lead the Clean & Lean System membership through the Clean & Lean System, creating a healthy lifestyle, one foundation at a time. Starting next Wednesday, we’ll kick off the Prep Week. The Prep Week is all about checking in, gaining awareness and getting ready - [Rejoin - to past members -starts in two days ](https://cleanandleanrevolution.com/rejoin-to-past-members-starts-in-two-days/) - The All-Site Challenge Starts Next Wednesday! Join Us! Get 60% off enrollment and lock in your monthly subscription at $7.97! You'll find the link at the bottom of this email. Members are raving about the NEW! Clean & Lean System Mobile App! The Clean & Lean System Mobile App! The Clean & Lean System Mobile App - [Greek Yogurt - Not As Healthy As You Think](https://cleanandleanrevolution.com/greek-yogurt-not-as-healthy-as-you-think/) - Is Greek Yogurt Healthier Than Regular Yogurt? If you are comparing the sugar content in Greek yogurt to regular yogurt, you are likely not making a better choice. Greek yogurt has really gained in popularity in the past few years. What makes Greek yogurt, Greek yogurt, is that it has been strained to remove some - [Vote for Me! ](https://cleanandleanrevolution.com/vote-for-me/) - Do You Enjoy My Video Blog and Articles? Then Please Vote For Me! Last week a very sweet patient of mine nominated me for 'Best Food Blog' on King 5 Best of Western Washington. Voting has been opened for over a month, so I need your help. Voting just takes a second - THANK - [post to test for rejoin](https://cleanandleanrevolution.com/post-to-test-for-rejoin/) - Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Greek Yogurt - May Not be As Healthy As You Think Greek yogurt has really gained in popularity in the past few years. What makes Greek yogurt, Greek yogurt, is - [Why Come Back? Mobile App, Cooking Classes & Streaming Yoga](https://cleanandleanrevolution.com/why-come-back-mobile-app-cooking-classes-streaming-yoga/) - The Clean & Lean System Wants You Back! Here are three great reasons to Re-Join the Clean & Lean System INCLUDING one very sweet deal to get you back, at the bottom of this email: # 1 The Clean & Lean System Mobile App! The Clean & Lean System Mobile App will help - [The Clean & Lean System Mobile App - Ready to Download! sITE page](https://cleanandleanrevolution.com/the-clean-lean-system-mobile-app-ready-to-download-site-page/) - The Clean & Lean System Mobile App is Ready! The Clean & Lean System Mobile App will help you stay connected to the group, without having to log in to the member site! Stay connected, get results! Use of the app is FREE for Clean & Lean System members with an active account. The October 15th - [The Clean & Lean System Mobile App - Ready to Download!](https://cleanandleanrevolution.com/the-clean-lean-system-mobile-app-ready-to-download/) - The Clean & Lean System Mobile App is Ready! The Clean & Lean System Mobile App will help you stay connected to the group, without having to log in to the member site! Stay connected, get results! Use of the app is FREE for Clean & Lean System members with an active account. The October 15th - [Download the Clean & Lean System Mobile App](https://cleanandleanrevolution.com/download-the-clean-lean-system-mobile-app/) - This is the first All-Site Challenge with the new Mobile App! Use of the app is FREE for Clean & Lean System members with an active account. The Android App is launch ready. The iPhone App has been submitted to iTunes and it is pending approval. If the iPhone App is not ready in time - [Get Ready, To Get Healthy! All-Site Challenge Starts October 15th!](https://cleanandleanrevolution.com/get-ready-to-get-healthy-all-site-challenge-starts-october-15th/) - I am looking forward to personally walking YOU through the Clean & Lean System during the All-Site Challenge that starts October 15th. You'll receive a daily step walking you through the program, that will help you build a foundation of health, one step at a time! This is the - [Greek Yogurt - May Not be As Healthy As You Think CLR email](https://cleanandleanrevolution.com/greek-yogurt-may-not-be-as-healthy-as-you-think-clr-email/) - Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Greek Yogurt - May Not be As Healthy As You Think Greek yogurt has really gained in popularity in the past few years. What makes Greek yogurt, Greek yogurt, is - [Greek Yogurt - May Not be As Healthy As You Think NNW email](https://cleanandleanrevolution.com/greek-yogurt-may-not-be-as-healthy-as-you-think-nnw-email/) - Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense.Greek Yogurt - May Not be As Healthy As You Think Greek yogurt has really gained in popularity in the past few years. What makes Greek yogurt, Greek yogurt, is that - [Greek Yogurt CLR post](https://cleanandleanrevolution.com/greek-yogurt-clr-post/) - Is Greek Yogurt Healthier Than Regular Yogurt? If you are comparing the sugar content in Greek yogurt to regular yogurt, you are likely not making a better choice. Greek yogurt has really gained in popularity in the past few years. What makes Greek yogurt, Greek yogurt, is that it has been strained to remove - [Greek Yogurt - Not As Healthy As You Think CLR opt in email](https://cleanandleanrevolution.com/greek-yogurt-not-as-healthy-as-you-think-clr-email/) - Greek Yogurt - May Not be As Healthy As You ThinkGreek yogurt has really gained in popularity in the past few years. What makes Greek yogurt, Greek yogurt, is that it has been strained to remove some of the whey and lactose, the milk sugar, and when this happens, the end product contains slightly - [Do the Enyzmes In Plants Help Us Digest The Plant?](https://cleanandleanrevolution.com/do-the-enyzmes-in-plants-help-us-digest-the-plant/) - Do the enzymes in plants aid our digestion or are they only for the plant's benefit? - [Why Going Gluten Free is Prevention Medicine](https://cleanandleanrevolution.com/why-going-gluten-free-is-prevention-medicine/) - The term leaky gut has circulated among integrative and functional medicine practitioners, including myself, for decades. With the new scientific discovery of zonulin, this term leaky gut is now making its way into mainstream medicine. - [Are You Ready to Take the Challenge?](https://cleanandleanrevolution.com/are-you-ready-to-take-the-challenge/) - Are You Ready To Take the Challenge? Twice a year I personally lead the Clean & Lean membership in a site wide challenge.The site wide challenge follows the Clean & Lean System program.You'll build your foundation of health, one step at a time. By following the step by step instructional videos, you'll create new - [Kasha and Lentil Salad with Chickpeas](https://cleanandleanrevolution.com/kasha-and-lentil-salad-with-chickpeas/) - SERVES FIVE (420 calories per serving) 1/3 cup dry kasha 1/2 cup dry green lentils 1 bay leaf ½ tsp sea salt 2 medium shallots, chopped 1/8 cup red wine vinegar 1 T minced garlic, jar 2 T lemon juice 1/3 cup extra virgin olive oil Sea - [Kale Chips](https://cleanandleanrevolution.com/kale-chips/) - SERVES FOUR (125 calories per serving – this snack has a carb (kale) and protein/ fat (olive oil. This stands alone as a 125 calorie snack) 1 bunch fresh kale leaves, well-washed and dried 2 T extra virgin coconut oil (melt for 20 seconds in the microwave) Coarse sea salt INSTRUCTIONS Preheat oven to 350 - [Kale Chickpea Mash Wraps](https://cleanandleanrevolution.com/kale-chickpea-mash/) - SERVES FOUR (420 calories per serving) 3 ½ T coconut oil 3 T minced garlic, jar 1 bunch kale (about 8 cups raw) 1 (14 ounce) can garbanzo beans or chickpeas 2 T tamari 1/4 cup nutritional yeast 1/2 tsp curry powder 1 medium onion, finely diced Sea salt, to taste Bibb lettuce for wraps - [KALE AND WHITE BEAN SOUP](https://cleanandleanrevolution.com/kale-and-white-bean-soup/) - SERVES FOUR (420 calories per serving) 1 tsp plus 2 T extra virgin coconut oil 4 T minced garlic, jar 2 stalks celery, sliced 1 large onion, chopped sea salt and black pepper 2 15.5-ounce cans cannellini beans, rinsed 1/2 cup cooked quinoa 1 bunch kale, thick stems discarded and leaves torn into 2-inch pieces (8 cups) - [Kale & Roasted Vegetable Soup](https://cleanandleanrevolution.com/kale-roasted-vegetable-soup/) - Serves 6 (420 calorie portions) 6 medium carrots, peeled and quartered lengthwise 4 large tomatoes, quartered 2 large onion, cut into 4 or 5 slices 1.5, 12 oz packages of frozen cubed butternut (18 oz total) 4 T garlic, minced from jar 1/5 T extra virgin coconut oil 1 tsp extra virgin olive oil for drizzling 12 - [Italian Tofu Frittata](https://cleanandleanrevolution.com/italian-tofu-frittata/) - SERVES TWO (360 calories per serving) Frittatas are great addition to your Healthiest Way of Eating at breakfast, lunch or dinner. Enjoy this flavorful version that is rich in health-promoting vitamins A, C, and K. Prep and Cook Time: 30 minutes 1 cup onion, chopped fine 4 cloves garlic, minced 1 cup zucchini, diced 1 - [Italian Navy Bean Soup with Rosemary](https://cleanandleanrevolution.com/italian-navy-bean-soup-with-rosemary/) - SERVES FOUR (420 calories per serving) 4 T extra virgin coconut oil 1 medium onion, diced 1 medium carrot, diced 2 stalks celery, diced 5 T minced garlic, jar 4 cups chicken or vegetable broth 4 cups kale, minced 1 15 oz can diced tomatoes 2 T chopped fresh oregano (or 2 tsp dried oregano) - [Herbed Pecan Rub](https://cleanandleanrevolution.com/herbed-pecan-rub/) - SERVES TWELVE (65 calories per serving) To adjust for these added calories, take 3 oz of chicken or 4 oz of fish and rub this blend on, then pair with flavorful vegetable dish (omit the grain/ starch) ½ cup broken pecans ½ cup fresh oregano leaves ½ cup fresh thyme leaves 3 T minced garlic, - [HERBED CHICKEN CUTLETS WITH ROASTED WINTER VEGETABLES](https://cleanandleanrevolution.com/herbed-chicken-cutlets-with-roasted-winter-vegetables/) - SERVES FOUR (420 calories per serving) 1 pound Brussels sprouts, trimmed and halved 1/2 medium head cauliflower, cut into small florets (about 4 cups) ¾ T plus 1/3 cup extra virgin coconut oil sea salt and black pepper 8 small chicken cutlets (about 11/2 pounds) 1 T herbes de Provence INSTRUCTIONS 1. Heat - [Herb Roasted Vegetables](https://cleanandleanrevolution.com/baked-vegetables/) - SERVES SIX (150 calories per serving) 1 small red onion, chopped 1-2 red bell peppers, seeded and deveined and chopped 1 small sweet potato, peeled and cubed 1 small butternut squash, peeled, seeded, and cubed several small Yukon gold potatoes, cubed (I used a mix of gold, red, and purple potatoes) 1 T fresh thyme, - [Roasted Tomato Quinoa Recipe](https://cleanandleanrevolution.com/heathers-quinoa-recipe/) - Vegans can leave out the Parmesan in the pesto and make it more of a basil-nut drizzle - still tasty, and a good fit for this recipe. SERVES FIVE (420 calories per serving) 1 T coconut oil Pinch of fine grain sea salt 1 shallot, minced 3 cups cooked quinoa* (or brown rice, or - [HEARTY VEGETABLE SOUP](https://cleanandleanrevolution.com/hearty-vegetable-soup/) - SERVES THREE (420 calories per serving) 4 1/2 T extra virgin coconut oil 1 large yellow onion, chopped 2 carrots, chopped 2 celery stalks, chopped 3 14.5-ounce cans low-sodium chicken broth 1/2 pound Yukon Gold potatoes, peeled and cut into 1-inch chunks 1 T fresh thyme leaves or 1 tsp dried thyme sea salt 1 - [GRILLED STEAK, MUSHROOM, AND GREEN BEAN SALAD](https://cleanandleanrevolution.com/grilled-steak-mushroom-and-green-bean-salad/) - SERVES FOUR (420 calories per serving) 1 pound large white mushrooms, halved 1 pound green beans, trimmed 1 red onion, cut into 1⁄2-inch-thick rounds 2 ¼ T extra virgin olive oil 2 T coconut oil, melted sea salt and black pepper 1 pound skirt steak, cut crosswise into 4 pieces 6 T balsamic vinegar 1 bunch watercress, thick stems removed - [GRILLED SPICED CHICKEN WITH CHICKPEAS](https://cleanandleanrevolution.com/grilled-spiced-chicken-with-chickpeas/) - SERVES FOUR (420 calories per serving) 2 15.5-ounce cans chickpeas, rinsed 1/4 cup halved and pitted kalamata olives 1/4 cup chopped fresh flat-leaf parsley 2 tsp plus 1/8 cup extra virgin coconut oil 1/4 cup red wine vinegar sea salt and black pepper 4 6-ounce boneless, skinless chicken breasts 1 T paprika 1 T dried oregano - [GRILLED CHICKEN WITH GREEN BEANS AND TOMATOES](https://cleanandleanrevolution.com/grilled-chicken-with-green-beans-and-tomatoes/) - SERVES FOUR (420 calories per serving) 1/2 cup fresh cilantro 1 T minced garlic, jar 2 T fresh lime juice 1/2 tsp sugar 2 T plus 4 tsp extra virgin coconut oil 4 6-ounce boneless, skinless chicken breasts Sea salt and black pepper 2 pound green beans 8 plum tomatoes, halved lengthwise INSTURCTIONS 1. Heat grill to medium-high. - [Grain Free Pumpkin Muffin](https://cleanandleanrevolution.com/grain-free-pumpkin-muffin/) - SERVES TEN (360 calories per serving) 2 cups blanched almond flour ¾ cup coconut flakes 1 tsp baking soda 1/2 tsp sea salt 1/2 tsp nutmeg, ½ tsp allspice ½ tsp cloves 1 cup pumpkin puree 3 large pastured eggs 1/4 cup organic extra virgin coconut oil, (melt 20-30 seconds in the microwave) 1/2 cup honey - [GLAZED COD WITH ASPARAGUS AND MUSHROOMS](https://cleanandleanrevolution.com/glazed-cod-with-asparagus-and-mushrooms/) - SERVES FOUR (420 calories per serving) 1 cup long-grain brown rice 1/4 cup wheat free tamari 1 pound black cod or salmon 1 ½ pounds asparagus, trimmed and cut in half crosswise 8 ounces small shiitake mushrooms, stems removed 2 ¾ T extra virgin coconut oil sea salt and pepper INSTRUCTIONS Cook brown rice according - [Ginger Orange Zest Pumpkin Seeds](https://cleanandleanrevolution.com/ginger-orange-zest-pumpkin-seeds/) - SERVES TWENTY THREE (65 calories per serving, pair with 60 calories of carbs to create a balanced snack) 1 1/2 cups pumpkin seeds 2 T coconut oil, melted 2 T honey 1 tsp ground ginger 1/2 tsp grated orange zest INSTRUCTIONS In a bowl, toss the seeds with - [Garlicky White Bean and Kale Soup](https://cleanandleanrevolution.com/garlicky-white-bean-and-kale-soup/) - SERVES FOUR (420 calories per serving) 2 T coconut oil 2 medium onions 6 T minced garlic, jar 1 tsp smoked paprika (optional, but really delicious) 5 bay leaves Pinch chili flakes Sea salt Cracked black pepper 2- 2 ½ cups cooked white beans (lima, butter, navy, cannelini…) 2 cups packed shredded kale leaves 2 - [FRESH VEGETABLE SOUP RECIPE WITH LIME](https://cleanandleanrevolution.com/fresh-vegetable-soup-recipe-with-lime/) - SERVES TWO (420 calories per serving) 2 T extra virgin coconut oil 1 medium red onion, diced 4 cloves fresh garlic, chopped 2 medium zucchini squash, trimmed, sliced into coins, and quartered 2 medium carrots, chopped 1 heaping cup thinly shredded cabbage- or cole slaw mix 2 14-oz cans Muir Glen fire roasted tomatoes with juice - [Fall Frittata](https://cleanandleanrevolution.com/fall-frittata/) - SERVINGS FIVE (360 Calories Total Meal: Frittata 300 Calories/ five servings + (choose one) medium apple, small pear, 2/3 cup berries) 3 T extra virgin coconut oil 1 bunch of asparagus, cut into 1/2 inch pieces (or organic from frozen) 4 red potatoes, unpeeled, and sliced thin and boiled 1 leek, cleaned and sliced thin 12 farm - [FALL CHICKEN AND VEGETABLE HASH ](https://cleanandleanrevolution.com/fall-chicken-and-vegetable-hash/) - SERVES TWO (420 calories per serving) Prep Time 10 minutes Total Time 20 minutes 6 oz seasoned chicken breast prepared from Sunday night (Naked Chicken Fajita Bowl) 1 T coconut oil 3 small red potatoes, quartered 2/3 cup corn, frozen 1 scallion, thinly sliced (1/4 cup) 1 jalapeno pepper, stem, ribs, and seeds removed, minced (2 - [Energizing Protein Power Salad](https://cleanandleanrevolution.com/energizing-protein-power-salad/) - SERVES SIX (420 calories per serving) SALAD 1 1/2 cup Raw Buckwheat groats (or grain like quinoa) 3/4 cup uncooked Red Kidney beans (or other bean like chickpeas, black beans) 2 tsp coconut oil 2 T minced garlic, jar 1 red onion (or other onion) 1 large - [Curried Rice With Shrimp](https://cleanandleanrevolution.com/curried-rice-with-shrimp/) - SERVES FOUR (420 calories per serving) 1/2 T extra virgin coconut oil 1 large onion, chopped 2 carrots, chopped 2 T minced garlic, jar 2 tsp curry powder 1 cup long-grain brown rice sea salt and black pepper 1 1/2 pounds peeled and deveined large shrimp 1/2 cup fresh basil INSTRUCTIONS Heat the oil in a large skillet over medium heat. Add the onion and carrots and - [Curried Lentils with Sweet Potatos and Swiss Chard](https://cleanandleanrevolution.com/curried-lentils-with-sweet-potatos-and-swiss-chard/) - Yields 8 to 10 side-dish servings; 6 main-course servings. 2 tablespoons extra virgin coconut oil 1 medium onion, chopped 4 garlic cloves, minced 1 1-inch piece fresh ginger root, peeled and grated 1 1/2 teaspoons garam masala 1 1/2 teaspoons curry powder 1 jalapeño pepper, seeded if desired, - [Curried Cream of Celery Soup](https://cleanandleanrevolution.com/curried-cream-of-celery-soup/) - Curry powder lends a spicy twist to this soothing standby. ¼ c sliced almonds 2 Tbsp coconut oil 6 celery stalks, diced (3 ½ cups) 1 large leek, white part halved lengthwise and thinly sliced (2 cups) 2 apples, peeled, cored, and diced (2 cups) 1 Tbsp curry powder, such as Madras 14-oz can light - [CUMIN CHICKEN WITH BLACK BEANS](https://cleanandleanrevolution.com/cumin-chicken-with-black-beans/) - SERVES FOUR (420 calories per serving) 1 cup cooked brown rice 2 boneless, skinless chicken breast halves 1 tsp ground cumin 1/4 tsp cayenne pepper 2 T extra virgin coconut oil 1/2 cup chopped red onion 1 jalapeño pepper, seeded and finely chopped 3 cups canned black beans, rinsed and drained 1 1/2 cups frozen - [Cucumber Seaweed Salad](https://cleanandleanrevolution.com/cucumber-seaweed-salad/) - If you are having difficulty adding seaweed (sea vegetables) into your Healthiest Way of Eating, try this easy-to-prepare salad and enjoy all of the extra minerals the sea vegetables have to offer. Prep and Cook Time: 15 minutesIngredients: 1 TBS dried arame or hijiki sea vegetables 3 cups cucumber, peeled, seeds scooped out, sliced 1 - [CUBAN BLACK BEANS AND RICE](https://cleanandleanrevolution.com/cuban-black-beans-and-rice/) - SERVES FOUR (420 calories per serving) 1 cup long-grain brown rice (white rice shown) 2 3/4 T extra virgin coconut oil 1 onion, chopped 1 bell pepper, cut into 1/4-inch pieces 2 T mined garlic, jar sea salt and black pepper 1 tsp ground cumin 2 15.5-ounce cans black beans, rinsed 1 tsp dried oregano 1 T red wine vinegar 4 radishes, cut into 1/2-inch pieces 1/4 cup fresh - [Crock Pot Vegetable Bean Soup](https://cleanandleanrevolution.com/crock-pot-vegetable-bean-soup/) - 1 cup navy beans, canned rinsed 1/2 cup kidney beans, canned rinsed 1 can (28 oz) diced tomatoes with juice 1 cup cubed zucchini or red potatoes 1 cup each: chopped onions, celery AND carrots 1/2 cup quinoa 1 tsp dried oregano 1 clove minced garlic 1/2 tsp dried marjoram 1 bay leaf 3 cups boiling water - [CRISPY QUINOA AND BEAN CAKES WITH SALAD](https://cleanandleanrevolution.com/crispy-quinoa-and-bean-cakes-with-salad/) - SERVE SIX (420 calories per serving - two patties per serving) 3 cups cooked quinoa 3 cups cooked sweet potatoes and kale, roughly chopped 1 15.5-ounce can kidney beans, rinsed 2 large eggs 3/4 cup grated Parmesan (about 2 ounces) sea salt and black pepper 1 T extra virgin coconut oil 1 ½ T extra virgin - [CRISPY CHICKEN THIGHS WITH CAULIFLOWER AND CILANTRO](https://cleanandleanrevolution.com/crispy-chicken-thighs-with-cauliflower-and-cilantro/) - SERVES FOUR (421 calories per serving) 1 T extra virgin coconut oil 2 1/2 pounds bone-in, skin-on chicken thighs (about 8) sea salt and black pepper 1 head cauliflower (about 11/2 pounds), cut into florets 2 small dried red chilies or 1/4 tsp crushed red pepper 1 T fresh lime juice, plus lime wedges for - [CREAMY CAULIFLOWER SOUP ](https://cleanandleanrevolution.com/creamy-cauliflower-soup/) - SERVES TWO (420 calories per serving) 2 1/2 cups low-sodium chicken or vegetable broth 1 medium head cauliflower, cut into florets 8 small cauliflower leaves (or 2 large leaves, coarsely chopped) sea salt and ground pepper ½ T garlic, minced from jar 1 small onion, chopped 2 T plus 1/4 tsp extra-virgin coconut oil 2/3 - [CREAMY BROCCOLI-WHITE BEAN SOUP](https://cleanandleanrevolution.com/creamy-broccoli-white-bean-soup/) - SERVES TWO (420 calories per serving) 1 head broccoli (1 pound), cut into florets, stems thinly sliced (OR 1lb bag organic frozen broccoli florets) 1.5 T extra-virgin coconut oil 1 yellow onion, diced 1.5 T minced garlic, jar One 15-ounce can cannellini beans, drained (OR white beans) 2.5 cups vegetable broth Sea salt and freshly - [Creamless Spinach Soup](https://cleanandleanrevolution.com/creamless-spinach-soup/) - This simple soup will revitalize your system as part of a Detox diet. Servings: 2 Ingredients: 1 pound of spinach 1/2 cup diced onion 1/2 cup diced carrots 1/2 cup diced celery 1/2 cup diced leek 3 cups water 1/2 teaspoon Thyme 1 tablespoon coconut oil - [Cream of Mushroom Soup](https://cleanandleanrevolution.com/cream-of-mushroom-soup/) - Cream of Mushroom Soup 1/4 cup extra virgin coconut oil 1 medium onion, chopped 4 cloves garlic, chopped 3 large carrots, chopped 1 pound cremini mushrooms, chopped 5 cups water or stock few sprigs fresh thyme (pull the leaves from the stems) few sprigs fresh rosemary 1 - [Coconut Red Lentil Soup](https://cleanandleanrevolution.com/coconut-red-lentil-soup/) - Vegans - you can easily make this vegan by using coconut or olive oil in place of the butter called for. 1 cup / 7 oz / 200g yellow split peas 1 cup 7 oz / 200g red split lentils (masoor dal) 7 cups / 1.6 liters water 1 medium carrot, cut into 1/2-inch - [Coconut Curry Chicken](https://cleanandleanrevolution.com/coconut-curry-chicken/) - This is a simple skillet meal. You can use any Thai seasoning or curry you like. There are jars of Thai curry paste on the market of various types, or you can use a powdered mixture. My favorite powder for this dish are Penzeys* Sate Seasoning mix, which is really yummy. Prep Time: 20 minutes - [CHUNKY GAZPACHO WITH SAUTÉED SHRIMP](https://cleanandleanrevolution.com/chunky-gazpacho-with-sauteed-shrimp/) - SERVES TWO (420 calories per serving) 1 1/2 cups chilled low-sodium vegetable juice 1/2 tsp sea salt 1/8 tsp ground red pepper 1 1/2 pounds red tomatoes, cored, chopped, and divided 1 garlic clove, peeled 1 cup chopped English cucumber, divided 3/4 cup chopped red bell pepper, divided 3 tsp chopped fresh basil, divided 1 - [CHICKEN WITH MUSHROOM SAUCE](https://cleanandleanrevolution.com/chicken-with-mushroom-sauce/) - SERVES FOUR (420 calories per serving) 1/2 cup coconut flour 8 boneless, skinless chicken thighs (1 1/2 pounds) sea salt and black pepper 2 T extra virgin coconut oil 8 ounces cremini mushrooms, halved 1/2 cup white wine 1/2 cup chicken broth 1 pound green beans, trimmed chives, chopped, for serving INSTRUCTIONS 1. Place the flour - [CHICKEN WITH BRUSSLE SPROUTS AND MUSTARD SAUCE](https://cleanandleanrevolution.com/chicken-with-brussle-sprouts-and-mustard-sauce/) - SERVES FOUR (420 calories per serving) 6 T extra virgin coconut oil, divided 4 (6-ounce) skinless, boneless chicken breast halves 3/8 tsp sea salt, divided 1/4 tsp freshly ground black pepper 3/4 cup fat-free, lower-sodium chicken broth, divided 1/4 cup unfiltered apple cider 2 T whole-grain Dijon mustard 1 T chopped fresh flat-leaf parsley - [CHICKEN SALAD WITH GREEN BEANS AND POTATOES](https://cleanandleanrevolution.com/chicken-salad-with-green-beans-and-potatoes/) - SERVES FOUR (420 calories per serving) 3/4 pound small new potatoes, halved 8 ounces green beans 3 T extra-virgin olive oil 2 tsp Dijon mustard 1 T white wine vinegar sea salt and black pepper 1 2- to 2 1/2-pound rotisserie chicken, meat shredded 1 bunch watercress, thick stems removed 1 yellow bell pepper, sliced - [CHICKEN AND SWEET POTATOES WITH SHALLOTS](https://cleanandleanrevolution.com/chicken-and-sweet-potatoes-with-shallots/) - SERVES FOUR (420 calories per serving) 1 1/2 pounds sweet potatoes, peeled and cut into 2-inch pieces sea salt and black pepper 4 T extra virgin coconut oil 4 boneless, skinless chicken breasts (each 6 ounces) 4 shallots, sliced into thin rings 2 T roughly chopped fresh rosemary INSTRUCTIONS Place the sweet potatoes in a large pot. Add enough cold water to - [Cashew Kale Chips](https://cleanandleanrevolution.com/kale-chips-2/) - SERVES TEN (125 calories per serving – this snack has a carb (kale) and protein/ fat (This stands alone as a 125 calorie snack) 1 bunch of kale, de-stemmed and torn into bite sized pieces 1 cup cashews (soaked for a few hours) 1 red bell pepper (de-seeded) 2 T Lemon Juice (juice of 1/2 - [CAULIFLOWER "RICE" STIR-FRY](https://cleanandleanrevolution.com/cauliflower-rice-stir-fry/) - SERVES TWO (420 calories per serving) 2 cups cauliflower florets 2.5 T coconut or extra-virgin coconut oil 1 sliced red onion, divided 2 T garlic, minced from jar sea salt ¼ cup chicken or vegetable broth ½ cup white beans, from can, rinsed 1 T minced fresh ginger 1 thinly sliced small red chili 2 - [Cashew Gravy](https://cleanandleanrevolution.com/cashew-gravy/) - SERVES NINETEEN (100 calories per serving) 2 large onions, chopped 3 garlic cloves, minced 1 T extra virgin coconut oil 3/4 C cashew butter 2 1/2 C hot water 1/2 pound mushrooms, sliced 1 T ghee or coconut oil for sautéing mushrooms INSTRUCTIONS Sauté onion in oil or ghee until light caramel color, add garlic, cook - [Carrot Asparagus Almond Salad](https://cleanandleanrevolution.com/carrot-almond-salad/) - SERVES FOUR (420 calories per serving) If you don’t like cilantro, you might try substituting something like basil, or parsley in place of it. Also, I included a few tips in relation to making this salad in the main entry up above, so have a glance before you jump in here. 1 bunch (8 oz) - [Carmelized Onion, Beet and Kale Salad](https://cleanandleanrevolution.com/carmelized-onion-beet-and-kale-salad/) - SERVES SIX (150 calories per serving) 1 bunch Russian kale, rinsed and dried 1 tsp salt 1 T ghee 1 large vidalia onion, quartered and sliced 1 medium beet, quartered and sliced (or 6-8 small beats quartered) 4 T extra virgin olive oil 2 T good quality balsamic vinegar sea salt and black pepper, to - [CAPRESE CHICKEN WRAP](https://cleanandleanrevolution.com/caprese-chicken-wrap/) - CAPRESE CHICKEN WRAP SERVES FOUR (420 calories per serving) 3 1/2 T extra virgin olive oil 3 T white wine vinegar 1/4 tsp sea salt 1/4 tsp black pepper 4 cups pre-chopped hearts of romaine lettuce 1 1/2 cups cooked shredded skinless, boneless rotisserie chicken breast 3/4 cup (3 ounces) fresh mozzarella cheese, chopped 1/2 - [CANNELLINI BEAN STEW](https://cleanandleanrevolution.com/cannellini-bean-stew/) - SERVES TWO (420 calories per serving) 2 15-ounce cans cannellini or other white beans, drained 1 14.5-ounce can low-sodium chicken broth 2 T minced garlic, jar 1 bay leaf 6 carrots, halved lengthwise and cut into 3-inch pieces 3 cups fresh spinach leaves Sea salt and black pepper 1 3/4 T extra-virgin olive oil 1 T balsamic - [CAJUN CHICKEN AND RICE](https://cleanandleanrevolution.com/cajun-chicken-and-rice/) - SERVES FOUR (420 calories per serving) 1 cup brown rice 1 ¾ T extra virgin coconut oil 1 small onion, sliced 2 cloves garlic, sliced 1 bay leaf 1 14.5-ounce can diced tomatoes 1.5 cups frozen cut okra 1 cup frozen corn 1/4 tsp cayenne pepper sea salt and black pepper 1 1/2 cups shredded - [Butternut Garlic Squash](https://cleanandleanrevolution.com/butternut-garlic-squash/) - SERVES EIGHT (150 calories per serving) 3 lbs butternut squash, peeled, seeded and cut into 3/4-inch cubes 1 1/2 T extra virgin coconut oil, divided 1 tsp kosher salt 1/2 tsp freshly ground black pepper ½ T ghee 2 large garlic cloves, minced 2 T finely chopped fresh sage 1/3 C pine nuts INSTRUCTIONS Preheat - [Brussel Sprout Salad](https://cleanandleanrevolution.com/brussel-sprout-salad/) - SERVES SIX (150 calories per serving) Finely grated zest of 1 lemon (1 teaspoon) plus 1 1/2 tablespoons lemon juice 1/2 tsp Dijon mustard 2 1/2 T extra-virgin coconut oil Coarse salt and freshly ground black pepper 1 pound brussel sprouts, trimmed, leaves separated 2 tablespoons pumpkin seeds, toasted 1 avocado, sliced INSTRUCTIONS Whisk lemon - [Brown Rice With Carrots, Raisins and Walnuts](https://cleanandleanrevolution.com/hulled-barley-with-carrots-raisins-and-walnuts/) - SERVES FIVE (420 calories per serving) 1 1/4 cups short grain brown rice Sea salt 2 medium carrots, peeled and coarsely grated 1/2 cup coarsely chopped walnuts 1/4 cup seedless dark raisins 1/4 cup golden raisins 2 large shallots, finely chopped 1 bunch scallions, white and tender green parts, thinly sliced 1 large stalk celery, - [Breakfast: Corn Tortilla and Egg Wrap](https://cleanandleanrevolution.com/breakfast-corn-tortilla-and-egg-wrap/) - SERVES ONE (360 Calories) 1 corn tortilla 1 medium egg 1/2 cup fresh spinach 1 T extra virgin coconut oil 1/3 cup black beans, rinsed 1/3 cup salsa INSTRUCTIONS Heat skillet to medium high. Add oil. Add 1 egg and scramble in one side of pan. In the other side of the pan add the - [Breakfast Wilted Arugula](https://cleanandleanrevolution.com/breakfast-wilted-arugula/) - SERVES ONE (360 Calories) 1 T extra-virgin coconut oil 1 large garlic cloves, thinly sliced 2 cups baby arugula, rinsed and drained well 1 T balsamic vinegar, aged 1/3 cup white beans (canned), rinsed, drained (not pictured) 1/4 cup cooked quinoa (not pictured) 1/8 tsp coarse salt Freshly ground pepper Squeeze of Lemon INSTRUCTIONS Heat - [BLACK BEAN SOUP](https://cleanandleanrevolution.com/black-bean-soup-3/) - SERVES FOUR (420 calories per serving) ½ T plus 1 tsp extra virgin coconut oil 1 pint store-bought fresh salsa 1 16-ounce can refried black beans 1 15-ounce can black beans, rinsed 1 14.5-ounce can vegetable or chicken broth 1/3 cup sour cream 1/4 cup fresh cilantro, roughly chopped INSTRUCTIONS 1. Heat the oil in a - [Black Bean Hummus](https://cleanandleanrevolution.com/black-bean-hummus/) - SERVES NINETEEN (65 calories per serving) 1 can black beans, drained (15 oz) 1/4 C tahini 1 T garlic, minced 2.5 T extra virgin olive oil ¼ T lime juice 1/2 tsp cumin In a food processor, process all ingredients until smooth and creamy. If it is too thick, add half a teaspoon olive - [BLACK AND WHITE QUINOA WITH BUTTERNUT SQUASH AND PECANS](https://cleanandleanrevolution.com/black-and-white-quinoa-with-butternut-squash-and-peacans/) - SERVES SIX (420 calories per serving) 1 cup regular (golden) quinoa 3/4 cup black quinoa 5 1/4 cups water, chicken stock or vegetable stock Sea salt to taste 1/3 T + 1/3 cup extra virgin coconut oil 3/4 pound butternut squash, cut in small dice 1 medium onion, finely chopped 1 cup diced celery - [Bitchin' Bean Soup](https://cleanandleanrevolution.com/bitchin-bean-soup/) - BITCHIN’ BEAN SOUP SERVES NINE (420 calories per serving) Ingredients 2 C of roasted corn 2 1/2 T extra virgin coconut oil 1 medium onion, chopped 4 stalks celery including leaves, chopped 4 cloves of garlic 9 C vegetable stock 12 oz dried beans: I used a mix of - [BEEF AND POTATOES AU CHOCOLAT ](https://cleanandleanrevolution.com/beef-and-potatoes-au-chocolat-recipe/) - SERVES TEN (420 calories per serving) 1 2-pound or so ribeye steak, fat trimmed Sea salt 1-2 T extra virgin coconut oil 5 cloves garlic, chopped 1 onion, diced 4 medium gold or red potatoes, peeled, sliced 3 good sized carrots, peeled, sliced 2 celery stalks, sliced 1/2 C red table wine (*may omit) 4 - [Mixed Bean Salad](https://cleanandleanrevolution.com/bean-salad/) - SERVES TWO (420 calories per serving) 2 C cooked beans (lentils, black, kidney, garbanzo beans) ½ C celery, chopped ½ C parsley, chopped 1 small onion, chopped 2 cloves garlic, minced 3.5 T. extra virgin olive oil 1-2 T. apple cider vinegar 2 T lemon juice 1 T real maple syrup salt and pepper - [BEAN AND CHICKEN SAUSAGE STEW](https://cleanandleanrevolution.com/bean-and-chicken-sausage-stew/) - SERVES THREE (420 calories per serving) 1 1/4 T extra virgin coconut oil 1 12-ounce package fully cooked chicken sausage links, sliced 2 T minced garlic, jar 1 19-ounce can cannellini beans, rinsed 1 14.5-ounce can low-sodium chicken broth 1 14.5-ounce can diced tomatoes 1 bunch kale leaves, torn into 2-inch pieces sea salt and black - [Basil Spinach Pesto Sauce](https://cleanandleanrevolution.com/basil-spinach-pesto-sauce/) - 2 cups packed basil, stems removed 1 cup packed spinach 1/4 cup shredded parmesan cheese 3 cloves garlic 1 lemon, zested and juiced 3/4 cup extra virgin olive oil salt and pepper to taste INSTRUCTIONS Place the basil, spinach, parmesan cheese, garlic, lemon zest and lemon juice in a food processor or heavy duty - [Basic Brown Rice](https://cleanandleanrevolution.com/basic-brown-rice/) - 1 cup = 216 calories 1/2 cup = 108 calories Basic Recipes for Grains: Brown rice or quinoa (“keenwa”) should be your staple grain throughout your program. Brown rice is very easily digested. Quinoa is an ancient grain that is not related to wheat. It cooks up in only 12 minutes and is considered a - [BARBECUE-GLAZED SALMON WITH GREEN BEANS AND CORN](https://cleanandleanrevolution.com/barbecue-glazed-salmon-with-green-beans-and-corn/) - SERVES FOUR (420 calories per serving) 1 tsp plus 3 T coconut olive oil 3/4 pound green beans, cut into 1 1⁄2-inch lengths 4 scallions, white and green parts separated and thinly sliced sea salt and black pepper 1 cup frozen corn 1 1/4 pounds skinless salmon fillet, cut into 4 pieces 1/4 cup GF - [Amazing Cheese Substitute](https://cleanandleanrevolution.com/unprocessed-amazing-cheese-substitute/) - SERVES SIX (100 calories per serving) 1/4 cup raw cashews 2 cups water 1 1/2 tsp sea salt 1/4 cup nutritional yeast 1 tsp onion powder 1/2 tsp garlic powder 3 T cornstarch 2 tsp lemon juice 1/3 cup red bell pepper chopped 2/3 T extra virgin olive oil INSTRUCTIONS Blend all ingredients until - [3-Minute Swiss Chard](https://cleanandleanrevolution.com/3-minute-swiss-chard/) - Swiss chard is one of the most nutrient-dense foods and so easy to prepare. It is a great complement to almost any meal. SERVES TWO (420 calories per serving) 1 lb Swiss chard, chopped 3 medium clove garlic, chopped 1 tsp fresh lemon juice 2 T extra virgin coconut oil 6 Kalamata olives 4 - [Golden Squash Soup](https://cleanandleanrevolution.com/golden-squash-soup/) - SERVES THREE (420 calories per serving) 1 medium-sized butternut squash, peeled and cut into 1/2″ pieces 1 large onion, chopped 3 T minced garlic, jar 1 T chopped fresh ginger 1 tsp turmeric 1 tsp curry powder 1 T + 2-3/4 cups vegetable broth 13.5 oz can coconut milk 2 - [Edamame Hummus](https://cleanandleanrevolution.com/edamame-hummus/) - SERVES SIXTEEN (65 calories per serving, pair with 60 calories of carbs to create a balanced snack) 1 (500g) bag frozen organic shelled edamame (equal to 3 cups thawed/drained) 2 T minced garlic, jar 4 T fresh lemon juice 1/4 cup tahini, stirred 1 T extra virgin olive oil 3 T water, to thin as - [Edamame Dip](https://cleanandleanrevolution.com/edamame-dip/) - SERVES ELEVEN (65 calories per serving, pair with 60 calories of carbs to create a balanced snack) 1 10 oz bag of shelled edamame, thawed Juice from 1 lemon 2 T extra virgin olive oil Juice from a lemon 1/2 tsp sea salt 1/2 tsp pepper INSTRUCTIONS Place everything in a blender or food processor. - [Meet the Cooks in Our Guest Chef Series ](https://cleanandleanrevolution.com/meet-cooks-in-our-guest-chef-series/) - Chef Lynne Vea Lynne Vea is a graduate of the Executive Chef Program at Le Cordon Bleu, Paris. She has been in the restaurant and catering industry for more than 20 years and has worked as an executive chef for several private establishments and as a chef for the Hyatt Hotels in San Francisco. Lynne - [Asparagus and Quinoa Saute](https://cleanandleanrevolution.com/asparagus-and-quinoa-sautee/) - SERVES ONE (420 calories per serving) 1.5 C fresh organic asparagus, washed, trimmed and cut into 4″ pieces 1/3 C precooked quinoa 1.5 T virgin coconut oil Sea salt Pepper Squeeze of lemon INSTRUCTIONS Add coconut oil to skillet heated to medium-high. Add asparagus and sauté until tender (should still retain bright green color). Add - [Apple-Almond Butter-Parsley Smoothie](https://cleanandleanrevolution.com/apple-almond-butter-parsley-smoothie/) - SERVES ONE (360 calories) 1 scoop protein powder 1 medium apple Shy 2 T almond butter 1/2 T chia seeds Handful of spinach (image shown without added greens) Handful of parsley 1/4 tsp ground nutmeg INSTRUCTIONS Blend with water - [Apple Cabbage Quinoa Sprout Salad](https://cleanandleanrevolution.com/apple-cabbage-quinoa-sprout-salad/) - SERVES TWO (420 calories per serving) 2/3 C sprouted organic quinoa 1/2 C thinly sliced shredded cabbage 1/2 C grated carrots 1/8 C sliced green onions 1/2 C grated apple 1/4 C toasted slivered almonds 2 T + 1 tsp olive oil 1 T apple cider vinegar 1-2 tsp real maple syrup or honey INGREDIENTS - [5-Minute Healthy Steamed Kale](https://cleanandleanrevolution.com/5-minute-kale-with-sea-vegetables/) - With this delicious, easy-to-prepare recipe you can include kale as part of your Healthiest Way of Eating in a matter of minutes. Kale is one of the healthiest vegetables around with one serving being an excellent source of vitamins A and E. Enjoy! Prep and Cook Time: 15 minutesIngredients: 1 pound kale Mediterranean Dressing 2 - [Zucchini Pesto Millet Meal](https://cleanandleanrevolution.com/zucchini-pesto-millet-meal/) - SERVES FIVE (420 calories per serving) MILLET: 1 cup uncooked millet 1 cup uncooked green lentils 2 medium zucchini, sliced (or vegetable of choice) 3 handfuls spinach PESTO: 1/2 large avocado (about 1/3-1/2 cup flesh) 2 small or 1 large garlic cloves 3 T extra virgin - [Vegetable Omelette with Parmesan and Avocado](https://cleanandleanrevolution.com/vegetable-omelet-with-parmesan-and-avocado/) - SERVES ONE (360 Calories) 2 pastured eggs 1/3 cup diced red bell pepper 1/3 cup chopped spinach 5 grape tomatoes 1 tsp olive oil 1/8 avocado, sliced 2 T parmesan, shredded Sea salt and pepper 1 medium apple INSTRUCTIONS Beat eggs in a bowl, and set aside. - [Vegan Roasted Potato Salad with Avocado Pesto](https://cleanandleanrevolution.com/vegan-roasted-potato-salad-with-avocado-pesto/) - SERVES FOUR (420 calories per serving)SALAD:2 medium red-skinned potatoes, peeled and cut into cubes1 medium sweet potato, peeled and cut into cubes 1 T coconut oil, melted 1/2 tsp fine sea salt or more to your taste 5 medium radishes, trimmed and sliced, then cut into half-moons 3 green onions, white and light green parts - [Vegan Pizza](https://cleanandleanrevolution.com/vegan-pizza/) - SERVES SEVEN (420 calories per serving) 1 package Bob’s Red Mill GF pizza dough mix made with flax meal instead of egg, 1 T extra virgin olive oil 1 can Muir Glen organic pizza sauce 1 head garlic 2 handfuls spinach 3 medium tomatoes 1/2 of a red bell - [Vegan Lentil Fennel Quinoa Salad](https://cleanandleanrevolution.com/vegan-lentil-fennel-quinoa-salad/) - SERVES SIX (420 calories per serving) 2 cups cooked brown lentils 2 cups cooked quinoa 1/2 cup extra virgin olive oil 3/4 cup chopped pitted olives, such as Kalamata or another flavourful olive ½ cup (about ½ whole) roughly chopped red onion 1/2 cup dried cranberries or dried - [Tuscan Bean Soup](https://cleanandleanrevolution.com/tuscan-bean-soup/) - 1 cup dried cannellini beans cooked the night before (or 3 cups canned cannellini, not rinsed) 1 Tbs. extra virgin olive oil 2 carrots, coarsely chopped 1 medium yellow onion, chopped 1 large stalk celery, chopped 3 garlic cloves, minced 2 sprigs rosemary 1-cup chard leaves, ribs - [Tomato Beet Greens Juice](https://cleanandleanrevolution.com/tomato-spice-juice/) - 6 tomatoes 1 cup beet leaves, chopped 1 slice lemon Wash with filtered or distilled water, cut and put in juicer. - [Tomato Garlic Juice](https://cleanandleanrevolution.com/tomato-garlic-juice/) - 2 tomatoes 2 apples 1 clove garlic 1 sprig parsley Wash with filtered or distilled water, cut and put in juicer. - [Thai Curry Lentil Soup](https://cleanandleanrevolution.com/thai-curry-lentil-soup/) - 1 tsp coconut oil 1 sweet potato chopped small 3 cups veg broth 1 can light coconut milk 1 cup red lentils 3 Tbs red curry paste 1/4 tsp coriander 1/4 tsp cardamom 1/4 tsp cayenne pepper 2 kaffir leaves 2 pieces of galangal (Thai ginger) 1 stock - [Tapenade and Rice Crackers](https://cleanandleanrevolution.com/tapenade-and-rice-crackers/) - Snack: 2.5 T tapenade + 60 calories rice crackers - [Super Food Energy Bars with Cacao (and No Agave!)](https://cleanandleanrevolution.com/super-food-energy-bars-with-cacao-and-no-agave/) - SERVES TWENTY EIGHT (125 calories per serving) OR make 14 bars and have ½ for AM snack and ½ for afternoon snack 1 cup walnuts 1/3 cup chia seeds 1/3 cup ground flax seeds 1/3 cup hemp seeds 1/4 cup cacao nibs 1/4 cup coconut flakes - [Spicy Roasted Pumpkin Seeds](https://cleanandleanrevolution.com/spicy-roasted-pumpkin-seeds/) - SERVES TWENTY (65 calories per serving + 60 calories carbohydrates) 1 1/2 cups pumpkin seeds 1 2/3 T coconut oil, melted 1 T red pepper flakes 1/2 tsp smoked paprika 1/4 tsp cayenne pepper Sea salt and pepper to taste INSTRUCTIONS Preheat oven to 350°F. In a bowl, - [Spiced Cashew Cream with Fruit](https://cleanandleanrevolution.com/spiced-cashew-cream-with-fruit/) - SERVES EIGHT (65 calories per serving + 60 calories carbohydrates) 1/2 cup raw cashews 1/2 cup hot water 1/2 tsp ground cinnamon 1 tsp honey Coarse sea salt Apple and/or pear slices, for serving INSTRUCTIONS Soak cashews in water for 30 minutes. Discard water and - [Slow Cooker Shredded Chicken](https://cleanandleanrevolution.com/slow-cooker-shredded-chicken/) - 6 -12 organic, free range chicken breast (use as many as you want) 1/2 cup chicken broth, low sodium 1/2 teaspoon sea salt 1/2 teaspoon black pepper 1/2 teaspoon garlic powder or minced garlic INSTRUCTIONS Place the chicken breasts in the crock pot, Mix water and - [Roots, Greens and Shoots Quinoa](https://cleanandleanrevolution.com/roots-greens-and-shoots-quinoa/) - SERVES ONE (420 calories per serving) 2/3 cup cooked quinoa 1/4 cup roasted sweet potato cubes 1/2 cup fresh baby spinach 1 T chopped toasted pecans 1 T thinly sliced green onions 1 ½ cups mixed greens 1 T + 1 tsp extra virgin olive - [Roasted Tomato, Garlic and Quinoa Salad](https://cleanandleanrevolution.com/roasted-tomato-garlic-and-quinoa-salad/) - SERVES FIVE (420 calories per serving) 2 cups uncooked quinoa 3 cups fat-free, vegetable broth 4 T extra virgin olive oil 1 tsp minced fresh mint 1 tsp grated lemon rind 2 T fresh lemon juice 1 tsp sherry vinegar 1/2 tsp sea salt 1 cup cherry tomatoes, quartered - [Roasted Brussel Sprouts and Apples](https://cleanandleanrevolution.com/roasted-brussel-sprouts-and-apples/) - SERVES SEVEN (100 calories per serving) 1 lb. brussel sprouts, trimmed and halved lengthwise 1 apple, cored and sliced (Fuji or Braeburn works well) 1 T coconut oil, melted Sea salt + pepper to taste 1/4 cup dried cranberries 1/4 cup chopped walnuts 1 T maple syrup - [Rise and Shine Quinoa](https://cleanandleanrevolution.com/rise-and-shine-quinoa/) - SERVES ONE (360 calories per serving) 2/3 cup cooked quinoa 1/2 cup fresh blueberries 3 T chopped toasted walnuts 2 tsp drizzle real maple syrup 1/4 tsp cinnamon INSTRUCTIONS Warm cooked quinoa and add remaining ingredients. Serve immediately. - [Rich-Blood Juice](https://cleanandleanrevolution.com/rich-blood-juice/) - 6 tomatoes 1 cup beet leaves, chopped 1 slice lemon Wash with filtered or distilled water, cut and put in juicer. - [Regular and Thick Cashew Cream](https://cleanandleanrevolution.com/regular-and-thick-chashew-cream/) - 2 cups whole raw cashews (not pieces, which are often dry), rinsed very well under cold water Put the cashews in a bowl and add cold water to cover them. Cover the bowl and refrigerate overnight. Drain the cashews and rinse under cold water. Place them in a - [Red Quinoa and Black Bean Vegetable Salad](https://cleanandleanrevolution.com/red-quinoa-and-black-bean-vegetable-salad/) - SERVES SIX (420 calories per serving) SALAD: 1 cup uncooked red quinoa 1 (14oz) can black beans, drained and rinsed 1 red pepper, chopped 1/4 cup fresh cilantro, finely chopped 2 green onions, chopped 1 cup fresh corn *see note 1 small avocado, chopped into 1 - [Red Pepper, Kale and Walnut Dip (or spread)](https://cleanandleanrevolution.com/red-pepper-kale-and-walnut-dip-or-spread/) - SERVES SIX (65 calories per serving + 60 calories carbohydrate) 1/3 cup walnut pieces 2 oz chopped kale 4 oz roasted red pepper 1/4 tsp harissa, or more to taste 1/2 tsp sea salt 1 T fresh lemon juice 2 tsp extra virgin olive oil INSTRUCTIONS In - [Raw Vegan Tofu Ceviche](https://cleanandleanrevolution.com/raw-vegan-tofu-ceviche/) - SERVES TWO (320 calories per serving + paired with 100 calories cooked quinoa or GF crackers) 1 1/2 cup cubed Tofu (firm/extra firm/super firm) 1/2 cup celery (about 1 large rib) 1 cup diced tomato (about 1 large) 1 cup fresh mango (about 1 medium) 1 cup cubed - [Quinoa Salad with Apricots and Pistachios](https://cleanandleanrevolution.com/qunioa-salad-with-apricots-and-pistachios/) - SERVES THREE (420 calories per serving) SALAD: 1 cup water 1 cup uncooked quinoa 1/2 tsp sea salt 4 cups thinly sliced romaine lettuce (spinach or arugula) 1/3 cup dried Turkish apricots (about 10), quartered 1/3 cup golden raisins 1/4 cup shelled dry-roasted pistachios 1/4 cup - [Quinoa, Leeks and Shitake Mushrooms](https://cleanandleanrevolution.com/quinoa-leeks-and-shitake-mushrooms/) - SERVES SIX (420 calories per serving) 2 cups vegetable broth 1 cup water 1/2 tsp sea salt, divided 1 1/2 cups uncooked quinoa, rinsed 3 T chopped fresh flat-leaf parsley 2 T coconut oil, divided 1/4 tsp freshly ground black pepper, divided 3 cups thinly - [Quinoa with Dried Cherries and Pistachios](https://cleanandleanrevolution.com/quinoa-with-dried-cherries-and-pistachios/) - SERVES FIVE (420 calories per serving) 1 3/4 cups uncooked quinoa 1 coconut oil 2 T extra virgin olive oil 3 T finely chopped shallots 2 cups water 1/3 cup dry white wine 1/2 tsp sea salt 3 T fresh lemon juice 1/4 tsp freshly - [Quinoa Grecian Salad](https://cleanandleanrevolution.com/quinoa-grecian-salad/) - SERVES FIVE (420 calories per serving) 2 cups uncooked quinoa 3 cups fat-free, less-sodium chicken broth 3 T extra virgin olive oil 1 tsp minced fresh mint 1 tsp grated lemon rind 1 T fresh lemon juice 1 tsp sherry vinegar 1/2 tsp sea salt 1 cup - [Quinoa and Parsley Salad](https://cleanandleanrevolution.com/quinoa-and-parsley-salad/) - SERVES THREE (420 calories per serving) 1 cup water 1/2 cup uncooked quinoa (picture above used sprouted red quinoa - see sprout chart) 3/4 cup fresh parsley leaves 1/2 cup thinly sliced celery 1/2 cup thinly sliced green onions 1/2 cup finely chopped dried apricots 3 T fresh - [Pumpkin Cream Sauce (gluten free, soy free, vegan)](https://cleanandleanrevolution.com/pumpkin-cream-sauce-gluten-free-soy-free-vegan/) - SERVES FOUR (100 calories per serving) 2 cups puréed pumpkin or autumn squash Scant 1/2 cup almond milk 2 ½ T almond butter or cashew butter 1 tsp xanthan gum 1 tsp cinnamon INSTRUCTIONS Blend all ingredients on high, and serve over GF oats, GF granola, fruit, - [Potassium Rich Juice](https://cleanandleanrevolution.com/potassium-rich-juice/) - 4 medium carrots, greens removed 1 stalk of celery 1 apple handful of fresh parsley handful of fresh spinach 1/2 lemon, peeled (optional) Wash with filtered or distilled water, cut and put in juicer. - [Pepper Crusted Chashew Goat "Cheese"](https://cleanandleanrevolution.com/pepper-crusted-chashew-goat-cheese/) - SERVES SIXTEEN (65 calories per serving) 3/4 cup raw cashews 1/4 cup coconut oil, melted 1/4 cup lemon juice 1 1/4 tsp salt 2 T water 1 tsp cracked black peppercorns or coarsely ground black pepper INSTRUCTIONS Place cashews in large bowl; cover with 3 inches water. - [Peanut Butter Oat Bars (Vegan)](https://cleanandleanrevolution.com/peanut-butter-oat-bars-vegan/) - SERVES 16 (360 calories per bar) These make a great ‘on-the-go’ breakfast bar! CRUST 3 cups GF steel cut oats ½ cup peanut butter ¼ cup melted virgin coconut oil ½ cup pure maple syrup ½ tsp xanthan gum Mix together (I use a mixer) and press into - [Olive Oil Pasta with Walnuts, Lentils and Red Peppers](https://cleanandleanrevolution.com/olive-oil-pasta-with-walnuts-lentils-and-red-peppers/) - SERVES TWO (420 calories per serving) 1 serving (3oz) quinoa spaghetti 1/4 cup chopped walnuts, dry toasted 1/2 cup + 1-2 T medium heat salsa 2 T extra virgin olive oil 2 T nutritional yeast (gives it a creaminess) 1 T organic ketchup OR tomato paste with 2 tsp - [Nutty Moroccan Quinoa](https://cleanandleanrevolution.com/nutty-moroccan-quinoa/) - SERVES TWO (420 calories per serving) 1 cup cooked quinoa ½ cup cooked chickpeas 1/2 cup grated fresh carrot 2 T toasted pine nuts 2 T chopped fresh parsley 1.5 cups mixed green salad 2 T extra virgin olive oil 2 T balsamic vinegar - [Millet with Mushroom Gravy](https://cleanandleanrevolution.com/millet-with-mushroom-gravy/) - SERVES THREE (420 calories per serving) 1/2 cup uncooked millet (makes ~2 cups cooked 3 T coconut oil 2 cups chopped sweet onion (1 medium onion) 3 T minced garlic, jar 4 cups sliced cremini mushrooms (300 grams) 1.5 T minced fresh rosemary 2 T nutritional yeast 1.5 T - [Mighty Thai Sauce](https://cleanandleanrevolution.com/mighty-thai-sauce/) - SERVES TWENTY THREE (100 calories per serving) 2.5 T is an approximate serving 1/2 cup Wheat-free tamari 1/2 cup Honey 2 T minced garlic, jar 1 tsp Cayenne 1 cup Water 1 1/2 cup Tahini, sesame (I like the raw tahini) INSTRUCTIONS Combine all ingredients in Vita-Mix - [Mason Jar Salad - Quinoa, Bean with Lemon Tahini Dressing](https://cleanandleanrevolution.com/mason-jar-salad-quinoa-bean-with-lemon-tahini-dressing/) - SERVES SIX (420 calories per serving) 1.5 cups Cooked Red Quinoa 1.5 cups Garbanzo Beans, canned, rinsed 2.5 cups Chopped Raw Carrots 2.5 cups Chopped Raw Cauliflower 2.5 cups Chopped Raw Kale 2.5 cups Chopped Cilantro INSTRUCTIONS These salads last for days in the fridge so - [Red Lentil Soup](https://cleanandleanrevolution.com/lentil-soup-2/) - SERVES FOUR (420 calories per serving) 8 ounces red lentils 1/4 cup extra virgin olive oil 1 T minced garlic, jar 1 onion, diced 2 large carrots, chopped 1 quart water 1 pinch dried oregano 1 pinch crushed dried rosemary 2 bay leaves 1 T tomato paste Sea - [Lentil Salad with Quinoa and Maple-Balsamic Vinaigrette](https://cleanandleanrevolution.com/lentil-salad-with-quinoa-and-maple-balsamic-vinaigrette/) - SERVES SEVEN (420 calories per serving) 1 cup lentils, rinsed 1 cup quinoa rinsed 1 bay leaf 1 tsp sea salt 1 carrot, peeled and grated 1 red pepper, seeded and diced 1 bunch scallions, chopped (both the green and the white parts) 1/2 cup dried cranberries 1/2 cup - [Lentil and Potato Soup](https://cleanandleanrevolution.com/lentil-soup/) - SERVES SIX (420 calories per serving) 1 ½ T coconut oil 1 ½ cups chopped onions 2 cups dried lentils, picked, over and washed 2 quarts cold water, approximately 2 small potatoes, scrubbed and cooked in boiled salted water 1 large carrot, grated 1 T chopped fresh basil - [Lemon Caper Sauce](https://cleanandleanrevolution.com/lemon-caper-sauce/) - SERVES FOUR (100 calories per serving) 4 T Original Vegenaise 2 T capers (drained of brine) 1 T lemon juice 1 tsp lemon zest 1 pinch cracked black pepper 1 pinch sea salt INSTRUCTIONS Mix all ingredients in a small bowl with a small whisk or - [Lavender Mint Water](https://cleanandleanrevolution.com/lavendar-mint-water/) - 6 mint stalks 2-3tsp dried lavender flowers wrap in cheesecloth and tie with string steep in water 2L of filtered water - [Kale Wrap](https://cleanandleanrevolution.com/kale-wrap/) - SERVES EIGHT (420 calories per serving) KALE MIXTURE 1 head kale, chopped 2 T olive oil 1 avocado, cut into pieces Pinch of sea salt Pepper to taste INSTRUCTIONS Mix everything in a large salad bowl. Let sit and marinate while you prep the rest. SALSA 1 - [Juice Fast Juice Recipes](https://cleanandleanrevolution.com/juice-fast-juice-recipes/) - BEST FACE FORWARD 1 cucumber 1 parsnip 2-3 carrots 1/2 a lemon, peeled 1/4 green pepper, seeded REFRESHING RENEWAL 2 stalks of fennel 1/2 a cucumber 1/2 a green apple, cored 1 handful of mint 1 inch piece of ginger root VEGGIE MIX 3-4 - [Irish White Bean and Cabbage Stew](https://cleanandleanrevolution.com/irish-white-bean-and-cabbage-stew/) - SERVES FIVE (420 calories per serving) 1 large onion, chopped 3 ribs celery, chopped 2-3 T minced garlic, jar 1/2 head cabbage, chopped 4 carrots, sliced 1 to 1-1/2 pounds potatoes, cut in large dice 3 T ghee 1/3 cup millet 1 bay leaf 1 tsp thyme - [How to Create A Grain Dish 'Salad'](https://cleanandleanrevolution.com/how-to-create-a-grain-dish-salad/) - To create a grain dish salad you'll need the following ingredients: Start with 3-4 cups of cooked grain. It is best to use dry roasted and boiled or simmered grains. Make a dressing from an oil, a liquid and a salt or similar seasoning. Try 1 T oil, 5T liquid and salt to taste. Try - [High Protein Quinoa Almond Berry Salad](https://cleanandleanrevolution.com/high-protein-quinoa-almond-berry-salad/) - SERVES FOUR (420 calories per serving) 3/4 cup dry quinoa 1 pint strawberries, sliced (2.5-3 cups) 16 oz. fresh blueberries (1.5-2 cups) 1 cup cherries, pitted and sliced 2 T pure maple syrup (or other liquid sweetener) 1 tsp balsamic vinegar 1 T fresh lime juice (or lemon - [Herilooms and Avocado Quinoa](https://cleanandleanrevolution.com/herilooms-and-avocado-quinoa/) - SERVES ONE (420 calories per serving) 2/3 cup cooked quinoa 1/2 cup heirloom cherry tomatoes 1 cup sliced avocado 3 T fresh cilantro 1 T extra-virgin olive oil Sea salt, pepper and squeeze of lemon INSTRUCTIONS Toss together all ingredients in a bowl. - [Herbs: Adding Flavor to Your Dish](https://cleanandleanrevolution.com/herbs-and-spices-adding-flavor-to-your-dish/) - Beyond the recipes that are offered on the 28 Day Vegan Challenge website and manual, you can easily add flavor to your dishes by exploring the world of herbs and spices. Cooking with herbs is an excellent way to promote optimal health. Herbs are recognized for their antioxidant properties and nutritional qualities. They are usually - [Herb and Spice Guide to Cooking](https://cleanandleanrevolution.com/herb-and-spice-guide-to-cooking/) - Here is a guide to pairing up a food with the correct herb or spice: Beans (dried) cumin, cayenne, chili, parsley, pepper, sage, savory, thyme Breads anise, basil, caraway, cardamom, cinnamon, coriander, cumin, dill, garlic, lemon peel, orange peel, oregano, poppy seeds, rosemary, saffron, sage, - [Healthy Mushroom and Swiss Chard Soup](https://cleanandleanrevolution.com/healthy-mushroom-and-swiss-chard-soup/) - SERVES THREE (420 calories per serving) 3 T coconut oil, divided 1/2 large sweet onion, diced 1 T minced garlic, jar 12 oz. crimini (baby bella) mushrooms, sliced 1/2 tsp freshly ground black pepper 1 T minced fresh sage 1 T balsamic vinegar 7 cups - [Grilled Tofu with Pineapple Salsa and Coconut Rice](https://cleanandleanrevolution.com/grilled-tofu-with-pineapple-salsa-and-coconut-rice/) - SERVES FIVE (420 calories per serving) FOR THE TOFU 1 package extra-firm or firm tofu (I used Sol-Cuisine organic brand) Coconut oil, for brushing Herbamare or salt, for seasoning FOR THE COCONUT RICE 1/4 cup shredded coconut 1 cup dry/uncooked short grain brown rice 1 can (400ml) - [Green Smoothie (Banana Free)](https://cleanandleanrevolution.com/green-smoothie-banana-free/) - SERVES ONE (360 calories per serving) 1 cup kale, chopped 1 large Gala apple (or other sweet apple), roughly chopped 1 English cucumber, peeled and roughly chopped 1 T fresh lemon juice 1 tsp fresh grated ginger 1/2 T coconut oil Maple syrup, to taste (I used - [Gluten Free Vegan Stroganoff](https://cleanandleanrevolution.com/gluten-free-vegan-stroganoff/) - SERVES THREE (420 calories per serving) 12 oz large Portobello mushrooms 4 oz Shitake mushrooms 3 tbsp coconut oil, use divided 1 each medium onion, chopped 3 T minced garlic, jar 1 pinch sea salt and black pepper 2 T gluten-free soy sauce 2 T sherry, cognac or dry vermouth - [Gluten Free Pizza Crust](https://cleanandleanrevolution.com/gluten-free-pizza-crust/) - two cups sweet rice flour one-half cup tapioca flour one-half cup quinoa flour one teaspoon salt one cup lukewarm water one packet gluten-free yeast (Red Star yeast is gluten-free) one tablespoon sugar Half an hour before you want to make the pizza dough, pour one packet of quick-rising - [Curry Potato Broccoli Dish](https://cleanandleanrevolution.com/curry-lentil-dish/) - From 28 Day Vegan Challenge member Jennifer More: "Last night I made a yummy curry dish that I wanted to share. Perfect as the weather turns." 2-3 potatoes- diced 1/2 - 1 onion 1 can coconut milk Curry spice to your pref 1 c peas - [Coconut Oats Breakfast Pudding](https://cleanandleanrevolution.com/coconut-quinoa-breakfast-pudding/) - SERVES THREE (360 calories per serving) 2/3 cup GF steel cut oats 1/3 cup unsweetened shredded coconut 1 cup almond milk (homemade prefer) 1/2 tsp ground cinnamon Pinch of coarse salt 1 T coconut oil 2 nectarines, sliced 1.5 T real maple syrup 1/4 cup unsweetened large coconut - [Chili Garlic Edamame](https://cleanandleanrevolution.com/chili-garlic-edamame/) - Chili Garlic Edamame Serves 2 You will need: 2 cups edamame in shells 1 tsp peanut oil 1 small clove garlic, minced 1 T Thai Kitchen Sweet Red Chili Sauce (this is gluten free) kosher salt Cook edamame according to package directions. Transfer to a bowl. Heat peanut oil in a small pan over medium - [Carrot, Broccoli and Bean Shoot Salad](https://cleanandleanrevolution.com/carrot-broccoli-and-bean-shoot-salad/) - CARROT, BROCCOLI AND BEAN SHOOT SALAD SERVES TWO (420 calories per serving) 3 C shredded carrots 2 C broccoli slaw or finely julienned broccoli stalks (16 oz) 2 C mung bean shoots 1 large cucumber peeled, seeded and julienned 2 C (2 bunches) fresh cilantro / coriander chopped finely - [Buckwheat and Quinoa Pancakes with Pumpkin Cream or Beet and Berry Sauce](https://cleanandleanrevolution.com/buckwheat-and-quinoa-pancakes-with-pumpkin-cream-or-beet-and-berry-sauce/) - SERVES THREE (360 calories per serving) 1 1/4 C buckwheat flour (NB: buckwheat is naturally a gluten free grain, but if you are gluten free, double check your flour to be sure it’s GF certified to assure safety from cross contamination) 1/2 C cooked quinoa 2 1/2 tsp - [Black Bean, Sweet Potato, and Red Quinoa Soup](https://cleanandleanrevolution.com/black-bean-sweet-potato-and-red-quinoa-soup/) - SERVES FIVE (420 calories per serving) 1 C uncooked red quinoa, rinsed and drained 2 T + 2 tsp coconut oil 3 garlic cloves, minced 2 C diced sweet onion (about 1/2 large) 1 jalapeno, seeded if preferred and diced 1 large sweet potato (350 g), peeled - [Black Bean Quinoa and Basil Lemon Dressing](https://cleanandleanrevolution.com/black-bean-quinoa-and-basil-lemon-dressing/) - SERVES SIX (420 calories per serving) 1 1/2 C uncooked quinoa 3 C organic vegetable broth, or chicken broth 1 (14 oz) package reduced-fat firm tofu, cut into 1/4-inch cubes 1 T coconut oil 2 T + 1 tsp olive oil 1 1/4 tsp salt, divided 1 C - [Almond and Kale Pesto](https://cleanandleanrevolution.com/almond-and-kale-pesto/) - SERVES NINE (150 calories per serving) 1-2 cloves of garlic (we sometimes roast our garlic ahead of time) 2 C of freshly washed kale 1 C of loosely packed basil 1 C of raw almonds 1/2 C of organic extra virgin olive oil 1/4 tsp – 1/2 tsp - [Tillamook Low-Fat Yogurt vs Ice Cream? Eat Ice Cream!](https://cleanandleanrevolution.com/tillamook-low-fat-yogurt-vs-ice-cream-eat-ice-cream/) - If you eat yogurt, you likely feel good about the choice you are making and equate this with a healthy option. Join the Clean & Lean System creator, Angela Pifer as she compares Tillamook Low Fat Yogurt with Breyer's Ice Cream. Which is the healthier choice? - [Tillamook Low-Fat Yogurt vs Ice Cream? Eat Ice Cream! CLR email](https://cleanandleanrevolution.com/tillamook-low-fat-yogurt-vs-ice-cream-eat-ice-cream-clr-email/) - Hidden Sugars - Is Your Yogurt More Like Ice Cream? If you eat yogurt, you likely feel good about the choice you are making and equate this with a healthy option. Some yogurts are healthy. When it comes to the amount of sugar that they contain, most are more dessert like than a health - [Tillamook Low-Fat Yogurt vs Ice Cream? Eat Ice Cream! NNW email](https://cleanandleanrevolution.com/tillamook-low-fat-yogurt-vs-ice-cream-eat-ice-cream-nnw-email/) - Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense.Hidden Sugars - Is Your Yogurt More Like Ice Cream? If you eat yogurt, you likely feel good about the choice you are making and equate this with a healthy option. - [Hidden Sugar - Tillamook Low-Fat Yogurt vs Ice Cream? Eat Ice Cream!](https://cleanandleanrevolution.com/hidden-sugar-tillamook-low-fat-yogurt-vs-ice-cream-eat-ice-cream/) - Does Tillamook Yogurt Have More Or Less Sugar Per Serving Than Breyers Ice Cream? If you eat yogurt, you likely feel good about the choice you are making and equate this with a healthy option. Some yogurts are healthy. When it comes to the amount of sugar that they contain, most are more dessert - [What Are They Injecting Into Your "Natural" Chicken?](https://cleanandleanrevolution.com/what-are-they-injecting-into-your-chicken/) - Kroger's new brand 'Heritage Farm' has brilliant marketing. It looks all-natural, but don't let the packaging full you - "Enhanced with up to 15% chicken broth" means that you are paying $1-1.50 per pound for salt water and a long list of ingredients AND this can be labeled as 'natural.' - [Functional Medicine Approach To Healing Hypo-Thyroid & Hashimoto's](https://cleanandleanrevolution.com/functional-medicine-approach-to-healing-hypo-thyroid-hashimotos/) - Learn how to treat your thyroid, by treating your body and not the symptoms. - [How Can Truvia Contain Stevia? Stevia Isn't FDA Approved](https://cleanandleanrevolution.com/how-can-truvia-contain-stevia-if-stevia-hasnt-been-approved-by-the-fda-to-be-used-in-food/) - Sweeteners made with stevia are a healthy natural way to sweeten your foods and drinks. Right? Dare I say, that Truvia is the 'Cheez Whiz' of sweeteners? - [If High Cholesterol is Not Strongly Linked to Heart Disease - Then Why Are So Many Taking Statins?](https://cleanandleanrevolution.com/high-cholesterol-linked-to-heart-disease-clr-post/) - Rates of heart disease have not declined with the increased use of statins. The evidence shows that taking cholesterol lowering medication has little to no effect on a person’s risk profile. And, it may do more harm than good. Join Functional Medicine Nutritionist Angela Pifer, Creator of the Clean and Lean Revolution, as she discusses the use of statins, "If heart disease is NOT strongly linked to high cholesterol, then why are so many people on statins?" - [Is Avocado Oil a Healthy Oil to Saute With?](https://cleanandleanrevolution.com/is-avocado-oil-a-healthy-oil-to-saute-with/) - Avocado Oil is the oil from the flesh of a fruit. Although it has a high smoke point, I recommend using it for cold use only, here's why.... - [Is Dairy Healthful or Harmful?](https://cleanandleanrevolution.com/is-dairy-healthful-or-harmful/) - Is Dairy Healthful or Harmful? There has been a lot of unfounded controversy around dairy. I have heard everything from ‘we are the only mammals who eat another mammal’s milk’ to ‘dairy causes cancer.’ Before I delve into this topic, I need to say this - I feel that there are many paths to health - [Is Sitting the New Smoking, Even if Otherwise Active?](https://cleanandleanrevolution.com/is-sitting-the-new-smoking-even-if-otherwise-active/) - Many people think that they lead an active lifestyle because they go to the gym five days a week. If you are otherwise sedentary, sitting at a desk at work or during your leisure time, are you leading an active lifestyle? Let’s take a further look at this... - [Looking to Lean Out? You Can No Longer Ingore Your Stress Load](https://cleanandleanrevolution.com/looking-to-lean-out-you-can-no-longer-ingore-your-stress-load/) - This is the most important – yet most often ignored – factors driving the obesity epidemic. If your goal is to lean out (lose fat and maintain muscle) stress management can no longer be ignored, here's why... - [Oil Pulling - Does This Aryurvedic Therapy Pull toxins From the Body?](https://cleanandleanrevolution.com/oil-pulling-does-this-aryurvedic-therapy-pull-toxins-from-the-body/) - Can swishing oil in your mouth, an ancient Ayurveda therapy known as oil pulling, improve oral hygiene or even expel toxins? - [Probiotics Don't Establish Colonies - Why Use Them?](https://cleanandleanrevolution.com/probiotics-dont-establish-colonies-why-use-them/) - Here is your question today: True or False: When you take a probiotic, the goal is to literally plant new flora in your gut and help your current flora grow more. It is commonly suggested that probiotics must stick and multiply in the gut to be effective. This isn’t how our current probiotic supplements work. - [What's Driving Your Food Cravings?](https://cleanandleanrevolution.com/whats-driving-your-food-cravings/) - Have you ever had the experience where you are so hungry when you left the office that you ate while you prepared dinner, you ate dinner and then you were still hungry? What's driving your cravings? - [Which Three "Healthy" Foods Add 30 # Added Dietary Sugar Annually?](https://cleanandleanrevolution.com/which-three-healthy-foods-contribute-almost-30-pounds-of-added-sugar-to-your-diet-annually/) - The average American eats 152# of sugar annually. Where do you rank? Join Clean & Lean System creator Angela Pifer to learn which three 'healthy' foods to watch for. - [Will Dropping My Calories Get Rid of Excess Belly Fat?](https://cleanandleanrevolution.com/get-rid-of-extra-belly-fat-by-working-out-a-lot-more-and-eating-a-lot-less/) - Hello, I am Angela Pifer creator of the Clean & Lean Revolution Here is your question today: True or False: To Get Rid Of My Extra Belly Fat, I Need To Work Out A Lot More And Eat a Lot Less Calories It doesn’t matter if you are thin or heavy; having a waist to - [Pomegranate-Coconut Granola](https://cleanandleanrevolution.com/pomegranate-coconut-granola/) - SERVES SIX (260 calories per serving + 100 calories yogurt or milk) 1 cup gluten-free oats 1/2 cup sliced almonds 1/3 cup unsweetened shredded coconut 3 T ground flaxseed Pinch sea salt 1/4 cup brown rice syrup, agave, or maple syrup 3 T pomegranate juice 1 to 2 T hemp oil 1 tsp vanilla extract - [LEMON-TARRAGON SALMON OVER ASPARAGUS](https://cleanandleanrevolution.com/lemon-tarragon-salmon-over-asparagus/) - SERVES ONE (420 calories per serving) 7 asparagus spears, trimmed to 6 inches and halved lengthwise 2 large radishes, very thinly sliced 1 boneless, skinless salmon fillet, preferably wild sockeye (5 ounces; 1 inch thick) Coarse salt and freshly ground pepper 1/4 small red onion, thinly sliced 1/8 cup plus 1 T thinly sliced lemon - [Parchment Wild Salmon with Lentils and Arugula](https://cleanandleanrevolution.com/parchment-wild-salmon-with-lentils-and-arugula/) - SERVES THREE (420 calories per serving) 1/3 medium red onion, diced 1 carrot, peeled and diced 1 stalk celery, diced 1 bay leaf 1/2 cup green lentils 1 T extra-virgin olive oil, plus more for drizzling 1/2 T fresh lemon juice 1 ½ cups baby arugula 1 5-oz. fillet wild salmon, skinless 1 (12 inch) - [nnw POST announcing Oct 15 challenge](https://cleanandleanrevolution.com/what-are-they-injecting-into-your-natural-chicken-clr-email/) - Twice a year I personally lead the Clean & Lean membership in a site wide challenge. The next site wide challenge kicks off on October 15th! The site wide challenge follows the Clean & Lean System program (this is my online program). You'll build your foundation of health, one step at a time. By - [Delta Brain Wave Therapy - Guided Meditation](https://cleanandleanrevolution.com/delta-brain-wave-therapy-guided-meditation/) - Delta Brain Wave Therapy - Guided Meditation - [Sleep Meditation - Eden (One Hour Long)](https://cleanandleanrevolution.com/sleep-meditation-eden-one-hour-long/) - This hour long sleep meditation is music that you may play in the background as you wind down for bed. This audio is FREE TO STREAM only and not available to download. If you would like to download your own copy, please visit iTunes, search 'Barry Goldstein + Eden.' This artist has many albums and - [What Are They Injecting Into Your "Natural" Chicken? NNW email](https://cleanandleanrevolution.com/what-are-they-injecting-into-your-natural-chicken-nnw-email/) - Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Today's Topic: What Are They Injecting Into Your "Natural" Chicken? Kroger's new brand 'Heritage Farm' has brilliant marketing. It looks like this is a wholesome, all-natural, organic line. Don't let - [What Are They Injecting Into Your "Natural" Chicken? article CLR post](https://cleanandleanrevolution.com/what-are-they-injecting-into-your-natural-chicken-article-clr-post/) - Would you pay $8.99 a pound for salt water? If you are purchasing your chicken at a big chain supermarket, you are! The other day I was walking through Fred Meyer. Although Fred Meyer has a great natural food section, I don’t usually purchase my meats and chicken at Fred Meyer. I prefer organic, - [What Are They Plumping Your Chicken With article CLR email to site opt in](https://cleanandleanrevolution.com/what-are-they-plumping-your-chicken-with-article-clr-email-to-site-opt-in/) - Today's topic: What Are They Plumping Your "Natural" Chicken With? Kroger's new brand 'Heritage Farm' has brilliant marketing. It looks like this is a wholesome, all-natural, organic line. Don't let the packaging full you - "Enhanced with up to 15% chicken broth" means that you are paying $1-1.50 per pound for salt water and - [Which Three "Health Foods" article CLR email to site opt in](https://cleanandleanrevolution.com/which-three-health-foods-article-clr-email-to-site-opt-in/) - I hope you are enjoying the weekly tips and that they are encouraging you to do something healthy right now! Along with the tips, each week I produce a video that will help you make sense of current nutrition topics. Today's topic: Which "Health" Foods are Contributing Almost 30 Pounds of Sugar to Your Eating - [Which Three "Health Foods" article CLR email](https://cleanandleanrevolution.com/which-three-health-foods-article-clr-email/) - Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Which "Health" Foods are Contributing Almost 30 Pounds of Sugar to Your Eating Plan Annually? The average American consumes almost 152 pounds of sugar in one year. This is equal - [Tangerine Vinaigrette](https://cleanandleanrevolution.com/tangerine-vinaigrette/) - 2 T per serving at 143 calories per serving Tangerine Vinaigrette Juice of 1 tangerine 1 T minced garlic, jar ¼ cup finely minced onion ¼ cup of white balsamic vinegar 5 T extra virgin olive oil Sea salt and pepper to taste - [Greek Dressing ](https://cleanandleanrevolution.com/greek-dressing/) - 2 T per serving at 143 calories per serving Greek Dressing 5 T extra virgin olive oil Juice of ½ lemon 1 ½ T honey 1 T minced garlic, jar Pinch red pepper flakes Sea salt and freshly ground black pepper to taste - [Curry and Greek Dressing](https://cleanandleanrevolution.com/curry-and-greek-dressing/) - 2 T per serving at 143 calories per serving Curry Greek Dressing 1 ¼ cup Greek yogurt 2/3 cup crumbled feta 3 T honey 1/4-1/2 tsp curry Sea salt and fresh pepper to taste - [Balsamic and Dill Vinaigrette](https://cleanandleanrevolution.com/balsamic-and-dill-vinaigrette/) - 2 T per serving at 143 calories per serving Balsamic and Dill Vinaigrette 5 T olive oil 1/4 cup balsamic vinegar 1 T lemon juice 1 T maple syrup 1 tsp dried dill - [South of the Border Dressing](https://cleanandleanrevolution.com/south-of-the-border-dressing/) - 2 T per serving at 143 calories per serving South of the Border Dressing 4 T extra virgin olive oil 2 T lime juice 1 ½ T honey 1 tsp cumin powder 1/4 tsp of EACH garlic powder, chili powder, salt, and pepper - [Asian Invasion Mason Jar Salad](https://cleanandleanrevolution.com/asian-invasion-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Asian Invasion Dressing 4 T Tahini 2 T lemon juice 2 T red wine vinegar 2 T sesame oil 1 T honey 1/4 tsp EACH - salt, pepper, ground ginger, garlic powder Salad Ingredients 5 cups cooked quinoa 2 ½ cups chopped cucumber 2 ½ cups chopped - [Asian Tahini Dressing](https://cleanandleanrevolution.com/asian-tahini-dressing/) - 2 T per serving at 143 calories per serving Asian Tahini Dressing 4 T Tahini 2 T lemon juice 2 T red wine vinegar 2 T sesame oil 1 T honey 1/4 tsp EACH - salt, pepper, ground ginger, garlic powder - [Mediterranean Dressing](https://cleanandleanrevolution.com/mediterranean-dressing/) - 2 T per serving at 143 calories per serving Mediterranean Dressing ¼ cup lemon juice 5 ½ T extra virgin olive oil 2 T minced garlic, jar 1 tsp sea salt and pepper to taste - [Greek Yogurt and Basil Dressing](https://cleanandleanrevolution.com/greek-yogurt-and-basil-dressing/) - 2 T per serving at 143 calories per serving Greek Yogurt and Basil Dressing 1 cup full fat plain Greek yogurt Juice of 1 lemon 4 T extra virgin olive oil 12 fresh basil leaves, chopped finely Sea salt and pepper to taste - [Lemon and Lime Vinaigrette](https://cleanandleanrevolution.com/lemon-and-lime-vinaigrette/) - 2 T per serving at 143 calories per serving Lemon and Lime Vinaigrette Dressing 2 T lemon juice 1 ½ T lime juice 4 ½ T extra virgin olive oil 2 T honey 1 tsp sea salt - [Simple Balsamic Vinaigrette](https://cleanandleanrevolution.com/simple-balsamic-vinaigrette/) - 2 T per serving at 143 calories per serving Simple Balsamic Vinaigrette Dressing 2 T balsamic vinegar 5 T extra virgin olive oil 2 T lemon juice 1 T honey ½ tsp sea salt Fresh ground pepper to taste Optional: tiny pinch of red chili flakes (to taste) - [Dijon Basamic Vinaigrette Dressing](https://cleanandleanrevolution.com/dijon-basamic-vinaigrette-dressing/) - 2 T per serving at 143 calories per serving Dijon Balsamic Vinaigrette Dressing 2 T Dijon mustard 2 ½ T white balsamic vinegar ½ tsp sea salt ¼ tsp ground black pepper 5 ½ T extra virgin olive oil . - [Coconut Lime Dressing](https://cleanandleanrevolution.com/coconut-lime-dressing/) - 2 T per serving at 143 calories per serving Coconut Lime Dressing 1 ¼ cups coconut yogurt, plain, unsweetened OR organic full fat yogurt, plain Juice of one lime 4 T + 1 tsp extra virgin olive oil 1 tsp sea salt - [Lemon Vinaigrette](https://cleanandleanrevolution.com/lemon-vinaigrette/) - 2 T per serving at 143 calories per serving Lemon Vinaigrette Juice and zest of 1 lemon ½ T honey 5 ½ T extra virgin olive oil ½ tsp each sea salt and pepper - [Apple Vinaigrette](https://cleanandleanrevolution.com/apple-infused-coleslaw-mason-jar-salad/) - 2 T per serving at 143 calories per serving Apple Vinaigrette 2 T organic apple juice 2 T apple cider vinegar 1 tsp fine sea salt ½ tsp freshly ground black pepper 2 T Dijon mustard 1 T honey 5 T extra virgin olive oil - [Basil Vinaigrette](https://cleanandleanrevolution.com/basil-vinaigrette/) - 2 T per serving at 143 calories per serving Basil Vinaigrette 5 ½ T extra virgin olive oil 3 ½ T red wine vinegar 1 T honey 4-6 fresh basil leaves, chopped 2 tsp sweet Dijon mustard Sea salt & coarse black pepper to taste - [Hazelnut Vinaigrette](https://cleanandleanrevolution.com/hazelnut-vinaigrette/) - 2 T per serving at 143 calories per serving Hazelnut Vinaigrette 1 tsp salt ½ tsp pepper 5 ½ T hazelnut oil or extra virgin olive oil 4 ½ T balsamic vinegar - [Spicy Lemon Vinaigrette](https://cleanandleanrevolution.com/spicy-lemon-vinaigrette/) - 2 T per serving at 143 calories per serving Spicy Lemon Vinaigrette 4 T lemon juice 5 ½ T extra virgin olive oil 2 tsp Dijon mustard 1 T honey 1 T minced garlic, jar 1/4 tsp pepper ½ tsp sea salt ½ tsp hot sauce - [Orange Ginger Dressing](https://cleanandleanrevolution.com/orange-ginger-dressing/) - 2 T per serving at 143 calories per serving Orange Ginger Dressing 2/3 cup 100% pure orange juice (or use freshly squeezed) 1/ cup 100% pure apple juice 1 T apple cider vinegar 1 T fresh minced ginger 1 T fresh lime juice 5 T extra virgin olive oil ½ tsp sea salt - [Rainbow Salad Dressing](https://cleanandleanrevolution.com/rainbow-salad-dressing/) - 2 T per serving at 143 calories per serving Rainbow Salad Dressing 5 T extra virgin olive oil 1/4 cup lemon juice 1 ½ T honey ½ T minced garlic, jar 1 tsp sea salt Fresh ground pepper - [BEET VINAIGRETTE](https://cleanandleanrevolution.com/beet-vinaigrette/) - 2 T per serving at 143 calories per serving Beet Vinaigrette 1 Citrus Coconut Roasted Beet 1 1/2 ounces orange juice, about 1 large orange A few squeezes Lemon Juice 3 T unsweetened coconut milk 4 ½ T extra virgin olive oil - [COOKING VIDEO - Gazpacho](https://cleanandleanrevolution.com/cooking-video-gazpacho/) - Gazpacho Gazpacho is a soup made of raw vegetables and served cold, usually with a tomato base, originating in the southern Spanish region of Andalusia. I like to call this a summer soup. It is fresh, crisp and can be creamy, if you choose. Join Cooking Through Cancer author Certified Nutritionists Susan Gins and Angela - [COOKING VIDEO - Bibimbap](https://cleanandleanrevolution.com/cooking-video-bibimbap/) - Bibimbap Bibimbap is a Korean rice dish traditionally topped with meat, vegetables, egg, and chili paste. Our version is inspired by Kim Kasner Stone’s California-Style Bibimpap that appeared in the May 2013 issue of Sunset Magazine. It’s become one of our favorite recipes, because it is nutritionally complete, flavorful, beautiful on the plate, and simple - [COOKING VIDEO - Sweet and Sour Cabbage](https://cleanandleanrevolution.com/cooking-video-sweet-and-sour-cabbage/) - Sweet and Sour Cabbage This Chinese-inspired dish uses Savoy or Napa cabbage which is much easier to digest than other varieties. Similar to a bok choy texture, use this as a sweet and sour side dish to chicken or parchment paper salmon. Cooking time 8 minutes. SERVES THREE (420 calories per serving) INGREDIENTS 1 ½ - [COOKING VIDEO - Creamy Avocado Dip with Roasted Broccoli and Radishes](https://cleanandleanrevolution.com/cooking-video-creamy-avocado-dip-with-roasted-broccoli-and-radishes/) - Creamy Avocado Dip with Roasted Broccoli and Radishes Guest chef Selva Wohlgemuth created this creamy avocado dip to go with roasted broccoli and radishes. It has a perfect blend of creaminess, tang, sweet, a light amount of heat and burst of flavor. This recipe comes quickly together in a food processor. SERVES EIGHT (70 calories - [COOKING VIDEO - Happy Belly Porridge](https://cleanandleanrevolution.com/cooking-video-happy-belly-porridge/) - Happy Belly Porridge Guest Chef Selva Wohlgemuth introduces us to her morning ritual - Happy Belly Porridge. A beautifully presented morning bowl of warm happiness for your belly! SERVES ONE (360 calories per serving) INGREDIENTS 1 ½ T chia and flax seed mix ¼ cup gluten-free rolled oats 1 pinch of sea salt ½ teaspoon - [COOKING VIDEO - Rosemary Scented Warm Skillet Salad with Quinoa and Tofu](https://cleanandleanrevolution.com/cooking-video-rosemary-scented-warm-skillet-salad-with-quinoa-and-tofu/) - Rosemary Scented Warm Skillet Salad with Quinoa and Tofu This salad is full of delightful textures and flavors. It blends warmth and crunch to suit a cold winter day or the heat of the summer. Inspired by a head of cabbage her grandmother gave her, join Selva Wohlgemuth Nutritionist and author of the food blog, - [COOKING VIDEO - Silky Smoked Cauliflower and Spinach Soup](https://cleanandleanrevolution.com/cooking-video-silky-smoked-cauliflower-and-spinach-soup/) - Silky Smoked Cauliflower and Spinach Soup This soup has a unique smoky flavor and is incredibly filling, despite being a creamy soup. It can easily serve as the main course of a meal. Join guest Chef Danielle Premo as she shares this unique flavor combination. SERVES TWO (420 calories per serving) INGREDIENTS 1 tablespoon olive - [COOKING VIDEO - Massaged Kale, Fig, and Quinoa Salad](https://cleanandleanrevolution.com/cooking-video-massaged-kale-fig-and-quinoa-salad/) - Massaged Kale, Fig, and Quinoa Salad A hearty salad tossed in a sesame-mirin dressing and topped with toasted almonds. Pairs well with a warm soup or seafood and is lovely with a glass of white wine or a hard cider. Join Guest Chef Danielle Premo as she shares one of her favorite recipes. You will - [COOKING VIDEO - Mustard Greens and Fingerling Potato Salad](https://cleanandleanrevolution.com/cooking-video-mustard-greens-and-fingerling-potato-salad/) - Mustard Greens and Fingerling Potato Salad A hearty warm salad with spicy mustard greens, roasted fingerling potatoes and a tangy tahini dressing. Join Guest Chef Danielle Premo as she shares this savory dish. SERVES THREE (420 calories per serving) SALAD INGREDIENTS 5 cups fingerling potatoes, chopped 1 T coconut oil 1 tsp sea salt, divided - [High Cholesterol Not Linked to Heart Disease CLR broadcast](https://cleanandleanrevolution.com/high-cholesterol-not-linked-to-heart-disease-clr-broadcast/) - Heart Disease is NOT Strongly Linked to High Cholesterol - Then Why Are So Many People Taking Statins? Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Heart Disease is Not Strongly Linked to High Cholesterol - Then Why - [If High Cholesterol is Not Strongly Linked to Heart Disease - Then Why Are So Many Taking Statins? CLR Post](https://cleanandleanrevolution.com/if-high-cholesterol-is-not-strongly-linked-to-heart-disease-then-why-are-so-many-taking-statins-clr-post/) - Rates of heart disease have not declined with the increased use of statins. The evidence shows that taking cholesterol lowering medication has little to no effect on a person’s risk profile. And, it may do more harm than good. Join Functional Medicine Nutritionist Angela Pifer, Creator of the Clean and Lean Revolution, as she discusses the use of statins, "If heart disease is NOT strongly linked to high cholesterol, then why are so many people on statins?" - [High Cholesterol Not Linked to Heart Disease NWW broadcast](https://cleanandleanrevolution.com/high-cholesterol-not-linked-to-heart-disease/) - Heart Disease is NOT Strongly Linked to High Cholesterol - Then Why Are So Many People Taking Statins? Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Heart Disease is Not Strongly Linked to High Cholesterol - Then Why Are - [Day Ten: Cathedral Echo](https://cleanandleanrevolution.com/day-ten-cathedral-echo/) - Day Ten: Cathedral Echo - [Day Nine: The Ritual (Ambient Mix)](https://cleanandleanrevolution.com/day-nine-the-ritual-ambient-mix/) - Day Nine: The Ritual (Ambient Mix) - [Day Eight: Peace Within](https://cleanandleanrevolution.com/day-eight-peace-within/) - Day Eight: Peace Within - [Day Seven: Secret Prayer](https://cleanandleanrevolution.com/day-seven-secret-prayer/) - Day Seven: Secret Prayer - [Day Six: Twilight of Hope](https://cleanandleanrevolution.com/day-six-twilight-of-hope/) - Day Six: Twilight of Hope - [Day Five: In Search of Kindred Spirits](https://cleanandleanrevolution.com/day-five-kindred-spirits/) - Day Five: In Search of Kindred Spirits - [Day Four: Glory Beckons](https://cleanandleanrevolution.com/day-four-glory-beckons/) - Day Four: Glory Beckons - [Day Three: Solemn Vow](https://cleanandleanrevolution.com/day-three-solemn-vow/) - Day Three: Solemn Vow - [Day Two: The Exaltation](https://cleanandleanrevolution.com/day-two-the-exaltation/) - Day Two: The Exaltation - [Day One: The Ritual](https://cleanandleanrevolution.com/day-one-the-ritual/) - Day One: The Ritual - [Day One: Serenity Part 1](https://cleanandleanrevolution.com/day-one-serenity-part-1/) - Day One: Serenity Part 1 - [Day Ten: Awakening Part 2](https://cleanandleanrevolution.com/day-ten-awakening-part-2/) - Day Ten: Awakening Part 2 - [Day Nine: Awakening Part 1](https://cleanandleanrevolution.com/day-nine-awakening-part-1/) - Day Nine: Awakening Part 1 - [Day Eight: Breathe Part 2](https://cleanandleanrevolution.com/day-eight-breathe-part-2/) - Day Eight: Breathe Part 2 - [Day Seven: Breathe Part 1](https://cleanandleanrevolution.com/day-seven-breathe-part-1/) - Day Seven: Breathe Part 1 - [Day Six: Thought Museum](https://cleanandleanrevolution.com/day-six-thought-museum/) - Day Six: Thought Museum - [Day Five: Continuity Part 3](https://cleanandleanrevolution.com/day-five-continuity-part-3/) - Day Five: Continuity Part 3 - [Day Four: Continuity Part 2](https://cleanandleanrevolution.com/day-four-continuity-part-2/) - Day Four: Continuity Part 2 - [Day Three: Continuity Part 1](https://cleanandleanrevolution.com/day-three-continuity-part-1/) - Day Three: Continuity Part 1 - [Day Two: Serenity Part 2](https://cleanandleanrevolution.com/day-two-serenity-part-2/) - Day Two: Serenity Part 2 - [Day Six: A Lotus For You](https://cleanandleanrevolution.com/day-six-a-lotus-for-you/) - Day Six: A Lotus For You - [Day Seven: Peaceful Breathing](https://cleanandleanrevolution.com/day-seven-peaceful-breathing/) - Day Seven: Peaceful Breathing - [Day Five: Loving Kindness](https://cleanandleanrevolution.com/day-five-loving-kindness/) - Day Five: Loving Kindness - [Day Four: Sweet Intuition](https://cleanandleanrevolution.com/day-four-sweet-intuition/) - Day Four: Sweet Intuition - [Day Three: Grounding & Centering](https://cleanandleanrevolution.com/day-three-grounding-centering/) - Day Three: Grounding & Centering - [Day Two: Total Relaxation](https://cleanandleanrevolution.com/day-two-total-relaxation/) - Day Two: Total Relaxation - [Day One: Peaceful Breathing](https://cleanandleanrevolution.com/day-one-peaceful-breathing/) - Day One: Peaceful Breathing - [Is Dairy Healthy or Harmful? CLR broadcast](https://cleanandleanrevolution.com/is-dairy-healthy-or-harmful-clr-broadcast/) - Is Dairy Healthy or Harmful? Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. There is a lot of controversy around dairy. I have heard everything from ‘we are the only mammals who eat another mammal’s milk’ to ‘dairy causes - [Is Dairy Healthy or Harmful? NNW broadcast](https://cleanandleanrevolution.com/is-dairy-healthy-or-harmful-nnw-broadcast/) - Is Dairy Healthy or Harmful? Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense.There is a lot of controversy around dairy. I have heard everything from ‘we are the only mammals who eat another mammal’s milk’ to ‘dairy causes cancer.’ - [When is a B12 Deficiency a Symptom of a Larger Issue? CLR broadcast](https://cleanandleanrevolution.com/when-is-a-b12-deficiency-a-symptom-of-a-larger-issue-clr-broadcast/) - When is a B12 Deficiency a Symptom of a Larger Issue? Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense.Last week I discussed the often overlooked condition of low stomach acids and its implication. Low stomach acid may be a - [When is a B12 Deficiency a Symptom of a Larger Issue? NNW broadcast](https://cleanandleanrevolution.com/when-is-a-b12-deficiency-a-symptom-of-a-larger-issue-nnw-broadcast/) - When is a B12 Deficiency a Symptom of a Larger Issue? Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Last week I discussed the often overlooked condition of low stomach acids and its implication. Low stomach acid may be - [When is B12 Deficiency a Symptom of a Larger Issue? CLR main page post](https://cleanandleanrevolution.com/when-is-b12-deficiency-a-symptom-of-a-larger-issue-2/) - I see a lot of patients with digestive complaints; some with heart burn, others with bloating and indigestion and still others dealing with chronic constipation or loose stool.Insufficient stomach acid production is an often overlooked condition in many people complaining of digestive issues. Instead of finding the root cause, symptoms are addressed with band-aid - [Does Your Stomach Produce Enough Stomach Acid? NNW](https://cleanandleanrevolution.com/low-stomach-acid-the-epidemic-and-lifelong-implications-2/) - Does Your Stomach Produce Enough Acid? Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense.I see a lot of patients with digestive complaints; some with heart burn, others with bloating and indigestion and still others dealing with chronic constipation or - [Does Your Stomach Produce Enough Acid - CLR site ](https://cleanandleanrevolution.com/does-your-stomach-produce-enough-acid-clr-site/) - Probiotics Don't Establish Colonies in Your Gut - Why Use Them? I see a lot of patients with digestive complaints; some with heart burn, others with bloating and indigestion and still others dealing with chronic constipation or loose stool. Insufficient stomach acid production is an often overlooked condition in many people complaining of digestive issues. - [Probiotics Don't Establish Colonies in Your Gut - Why Use Them? CLR](https://cleanandleanrevolution.com/probiotics-dont-establish-colonies-in-your-gut-why-use-them-clr/) - Probiotics Don't Establish Colonies in Your Gut - Why Use Them? Here is your question today: True or False: When you take a probiotic, the goal is to literally plant new flora in your gut and help your current flora grow more. It is commonly suggested that probiotics must stick and multiply in the gut - [CHEF LYNNE VEA – GUEST CHEF COOKING CLASS SERIES START IN AUGUST!](https://cleanandleanrevolution.com/chef-lynne-vea-guest-chef-cooking-class-series-start-in-august/) - Chef Lynne will be joining me in my kitchen to offer the Clean & Lean Revolution membership cooking classes and quick tips for the kitchen. My goal with this series is to teach you QUICK unique taste combinations that make whole foods cooking a breeze. You may know Lynne as a PCC Cooks Instructor, - [Cool Fermentation Weights for Making Sweet & Tasty Sauerkraut](https://cleanandleanrevolution.com/cool-fermentation-weights-for-making-sweet-tasty-sauerkraut/) - I picked up these fermentation jar weights at the Lopez Island Farmer's Market this past weekend. They were made by a local artist and can be reused each time I make a new batch of tasty and sweet sauerkraut. - [SIBO - (broadcast message)](https://cleanandleanrevolution.com/sibo-broadcast-message/) - How Can Truvia Contain Stevia - When Stevia is Not FDA Approved as a Food Additive? Two Minute Health Buzz Every Friday you'll receive a Two Minute Health Buzz video, offering inspiration and clarity with a dash of common sense. Here’s your question today: How can Truvia, Pure Via and Stevia in the Raw contain any - [Chicken Stew with Sweet Potatoes, Almonds and Apricots](https://cleanandleanrevolution.com/chicken-stew-with-sweet-potatoes-almonds-and-apricots/) - SERVES FOUR (420 calories per serving) 1 1/2 T coconut oil 6 chicken legs and/or thighs, skinned Sea salt and freshly ground pepper 1 onion, chopped 1 tsp cinnamon 1/4 tsp turmeric 3/4 tsp ground ginger 3/4 pound orange-fleshed sweet potatoes (or yams), peeled and cut in thick slices Generous pinch of saffron threads, crumbled - [What's New on the Site - 6-20-2014](https://cleanandleanrevolution.com/whats-new-on-the-site-6-20-2014/) - Weekly Tidbits - Here's What's Happening... GUEST CHEF SERIES STARTS IN AUGUST! Chef Lynne will be joining me in my kitchen to offer the Clean & Lean Revolution membership cooking classes and quick tips for the kitchen. My goal with this series is to teach you QUICK unique taste combinations that make whole foods cooking - [LYNNE VEA ](https://cleanandleanrevolution.com/lynne-vea/) - Chef Lynne Vea - Guest Chef Cooking Class Series Starts In August! Chef Lynne will be joining me in my kitchen to offer the Clean & Lean Revolution membership cooking classes and quick tips for the kitchen. My goal with this series is to teach you QUICK unique taste combinations that make whole foods cooking - [LEMON BLUEBERRY LAVENDER MUFFINS](https://cleanandleanrevolution.com/lemon-blueberry-lavender-muffins-2/) - There are over 730+ healthy recipes included in the Clean & Lean Revolution system, this included 39 muffin recipes. These are based on nut flours, coconut oil and dates and bananas. I thought that I would share one of the most popular muffin recipes with you! LEMON BLUEBERRY LAVENDER MUFFINS SERVES FIVE (360 calories per - [HUMMUS AND GRILLED VEGGIE WRAP](https://cleanandleanrevolution.com/hummus-and-grilled-veggie-wrap/) - HUMMUS AND GRILLED VEGGIE WRAP SERVES TWO (420 calories per serving) 1 medium zucchini, cut lengthwise into 1/4-inch slices 1 T extra virgin coconut oil, divided 1/8 tsp sea salt 3 cups baby spinach Pinch freshly ground black pepper 2/3 cup store-bought hummus 2 Paleowraps* See Below 1/4 cup pine nuts, toasted ½ medium red - [KALE AVOCADO WRAP](https://cleanandleanrevolution.com/kale-avocado-wrap/) - KALE AVOCADO WRAP SERVES ONE (420 calories per serving) 1 cup kale, shredded 1/2 T extra virgin olive oil Juice of one lime 1/8 tsp sea salt 2 T hummus 1/2 avocado, sliced 1 ½ T feta cheese, crumbled ¼ medium red bell pepper, thinly sliced 1 Paleowrap* See Below INSTRUCTIONS In a small bowl, - [CALIFORNIA WRAP](https://cleanandleanrevolution.com/california-wrap/) - CALIFORNIA WRAP SERVES (420 calories per serving) 1/3 avocado, mashed 1 ½ T Ranch dressing, organic using olive oil base Sea salt and pepper 1/3 cup cooked chopped chicken breast 1 slice bacon, cooked and crumbled 1 small plum tomato, chopped 1/2 cup chopped lettuce 1/4 cup red onion, sliced or diced 1 Paleowrap* See - [CAESAR SALAD WRAP WITH EGG](https://cleanandleanrevolution.com/caesar-salad-wrap-with-egg/) - CAESAR SALAD WRAP WITH EGG SERVES ONE (420 calories per serving) 1 cup shredded romaine lettuce 1 T red onion, chopped 1 roma tomato, diced 2 Hard boiled pastured eggs, sliced 2 T Caesar dressing, organic using olive oil 1 T grated parmesan cheese 1 Paleowrap* See Below INSTRUCTIONS To cook hard boiled eggs: place - [SMOKEY TEMPEH WRAP](https://cleanandleanrevolution.com/smokey-tempeh-wrap/) - SMOKEY TEMPEH WRAP SERVES FOUR (420 calories per serving) Smoky Tempeh: 10 oz tempeh, sliced into cubes or logs 2-3 T GF liquid smoke 2 tsp chili powder 2 T apple cider vinegar 2 tsp honey Pepper and salt to taste (at least 1/2 tsp) ½ T extra virgin coconut oil Citrus Carrot Slaw: 1 - [CURRY TOFU WRAPS WITH NECTARINE CHUTNEY](https://cleanandleanrevolution.com/curry-tofu-wraps-with-nectarine-chutney/) - CURRY TOFU WRAPS WITH NECTARINE CHUTNEY SERVES FOUR (420 calories per serving) For the Tofu: 1 cup plain full fat yogurt 3 T curry powder 1 T lime juice, divided 12 oz organic raw sprouted Tofu, extra/super firm 10 cilantro sprigs 3 T minced garlic, jar 1/2 tsp sea salt 1 1/2 T Coconut oil, - [GRILLED VEGGIE AND HUMMUS WRAPS](https://cleanandleanrevolution.com/grilled-veggie-and-hummus-wraps/) - GRILLED VEGGIE AND HUMMUS WRAPS SERVES THREE (420 calories per serving) 4 (1/2-inch-thick) slices red onion 1 red bell pepper, seeded and quartered 1 (12-ounce) eggplant, cut into 1/2-inch-thick slices 2 T extra virgin coconut oil, melted 1/4 cup chopped fresh flat-leaf parsley 1/8 tsp sea salt 1 (8-ounce) container plain hummus 3 Paleowraps* See - [CILANTRO LIME SHRIMP WRAPS](https://cleanandleanrevolution.com/cilantro-lime-shrimp-wraps/) - CILANTRO LIME SHRIMP WRAPS SERVES ONE (420 calories per serving) INGREDIENTS 2 tsp reduced sodium GF tamari OR coconut aminos 1 T rice vinegar 1 tsp honey Juice of 1/2 lime 3 oz large shrimp, raw, defrosted if frozen 1 Paleowrap* See Below 1/4 cup each shredded green and purple cabbage 1/4 cup shredded or - [SMOKED SALMON WRAP](https://cleanandleanrevolution.com/smoked-salmon-wrap/) - SMOKED SALMON WRAP SERVES TWO (420 calories per serving) Savory, Lemon-Dill Cheese Spread 1/3 cup cultured sour cream ½ cup full fat yogurt Juice and zest of 1/2 lemon 2 T fresh, chopped dill Pinch sea salt/pepper 2 Paleowraps* See Below 2 cups wild arugula greens, loosely packed 8 oz sliced, smoked salmon 1/2 cup - [QUINOA & CHICKPEA WRAP](https://cleanandleanrevolution.com/quinoa-chickpea-wrap/) - QUINOA & CHICKPEA WRAP SERVES FIVE (420 calories per serving) 1 cup of tricolored quinoa 1 15.5-ounce can chickpeas, drained and rinsed 3 T + 1 T extra-virgin olive oil, divided 2/3 cup of baby spinach leaves 12 cherry tomatoes, sliced thin 1 - 2 ounces of crumbled feta cheese 1 garlic clove, pressed 1/8 - [CREAMY AVOCADO & WHITE BEAN WRAP](https://cleanandleanrevolution.com/creamy-avocado-white-bean-wrap/) - CREAMY AVOCADO & WHITE BEAN WRAP SERVES FOUR (420 calories per serving) 2 T cider vinegar 2 T extra virgin olive oil 1 T finely chopped canned chipotle chile in adobo sauce 1/4 tsp sea salt 2 cups shredded red cabbage 2 medium carrot, shredded 1/4 cup chopped fresh cilantro 1 ¾ cups canned white - [CURRIED QUINOA WRAP](https://cleanandleanrevolution.com/curried-quinoa-wrap/) - CURRIED QUINOA WRAP SERVES EIGHT (420 calories per serving) Avo-Citrus-Tahini Slaw: 2 T lemon juice 2 T orange juice 1 avocado, diced 1 cup shredded or matchstick carrots 1/2 cup shredded lettuce 2 T tahini Curried Quinoa: 1 1/2 T Curry powder 1 T extra virgin coconut oil 2 tsp sea salt 2 cups dry quinoa - [MOROCCAN VEGGIE BURGER WRAP](https://cleanandleanrevolution.com/moroccan-veggie-burger-wrap/) - MOROCCAN VEGGIE BURGER WRAP SERVES FIVE (420 calories per serving) 1 15 ounce can kidney beans, no salt added, drained and rinsed 1 15 ounce can garbanzo beans, no salt added, drained and rinsed 1 cup quick oats, uncooked ½ cup cooked quinoa 1/2 cup cooked and mashed sweet potato 4 T no sugar catsup, - [CHICKEN WRAPS WITH MANGO, BASIL, AND MINT](https://cleanandleanrevolution.com/chicken-wraps-with-mango-basil-and-mint/) - CHICKEN WRAPS WITH MANGO, BASIL, AND MINT SERVES FOUR (420 calories per serving) For The Chicken: 1 T minced garlic, jar 1/2 shallot 1/4 cup loosely packed fresh basil leaves 3 extra-virgin coconut oil, melted 1/2 tsp coarse sea salt 1/4 tsp ground cinnamon Freshly ground pepper 1 lb boneless, skinless chicken breast halves For - [ROASTED EGGPLANT, ZUCCHINI, AND CHICKPEA WRAP](https://cleanandleanrevolution.com/roasted-eggplant-zucchini-and-chickpea-wrap/) - ROASTED EGGPLANT, ZUCCHINI, AND CHICKPEA WRAP SERVES FOUR (420 calories per serving) 1 T balsamic vinegar 1 1/2 tsp fresh lemon juice 2 T extra-virgin olive oil 1 T coarsely chopped fresh thyme leaves 1 T coarsely chopped fresh oregano leaves 2 T extra virgin coconut oil, melted 1 large eggplant, cut into 1-inch cubes - [MEDITERRANEAN CHICKEN WRAP](https://cleanandleanrevolution.com/mediterranean-chicken-wrap/) - MEDITERRANEAN CHICKEN WRAP SERVES (420 calories per serving) 1 chicken cutlet (3 ounces) Coarse sea salt and ground pepper 1 Paleowrap* See Below 3 T olive tapenade 2 canned artichoke hearts, squeezed dry and thinly sliced 1/2 small tomato, thinly sliced 1/2 cup mixed baby greens INSTRUCTIONS Heat broiler with rack 4 inches from heat. - [SOUTHWESTERN CHICKEN WRAP](https://cleanandleanrevolution.com/southwestern-chicken-wrap/) - SOUTHWESTERN CHICKEN WRAP SERVES FIVE (420 calories per serving) 3/4 cup full fat, cultured sour cream 2 to 3 T chopped pickled jalapenos 2 T fresh lime juice Coarse salt and ground pepper 5 Paleowraps * See Below 3 cups baby spinach 2 cups shredded cooked chicken breast 1 can (15 ounces) drained and rinsed - [SHRIMP AVOCADO WRAPS](https://cleanandleanrevolution.com/shrimp-avocado-wraps/) - SHRIMP AVOCADO WRAPS SERVES ONE (420 calories per serving) 1/2 cup red bell pepper, chopped 1 T red onion, chopped 3/4 ripe avocado, cubed 1/2 cup cooked shrimp, peeled and deveined, chopped (about 10 small shrimps) 1 T lime juice 1 tsp Dijon mustard 1/8 tsp GF Sriracha hot sauce 1 T cilantro, chopped Sea - [GREEK STYLE CHICKEN WRAPS](https://cleanandleanrevolution.com/greek-style-chicken-wraps/) - GREEK STYLE CHICKEN WRAPS SERVES FOUR (420 calories per serving) For the chicken: 1 ½ T extra virgin coconut oil 1 lb chicken breasts Sea salt to taste For the sauce: 1 ¼ cup full fat organic yogurt Juice of 1/2 lemon 12 large basil leaves, chopped Sea salt and freshly cracked pepper, to taste - [SWEET-AND-SALTY DOG](https://cleanandleanrevolution.com/sweet-and-salty-dog/) - Under 200 Calories Per Serving SWEET-AND-SALTY DOG 1 cup fresh raspberries, plus 4 for garnish 1/4 cup sugar 1/2 tsp sea salt Juice from 3 1/2 large pink grapefruit 4 ounces gin Ice cubes 1/2 large pink grapefruit, cut into 4 wedges INSTRUCTIONS In a small saucepan, bring 1 cup raspberries, sugar and 1/2 cup - [WATERMELON-LAVENDER MARTINI](https://cleanandleanrevolution.com/watermelon-lavender-martini/) - Under 200 Calories Per Serving WATERMELON-LAVENDER MARTINI 1/4 cup sugar 1 tsp culinary lavender buds 4 cups cubed fresh watermelon 4 ounces vodka or gin Ice cubes 4 sprigs lavender or 4 small pansies INSTRUCTIONS In a small saucepan, bring sugar, buds and 1/2 cup water to a simmer over medium heat; cook, stirring, until - [BLOODY MARY MARTINI](https://cleanandleanrevolution.com/bloody-mary-martini/) - Under 200 Calories Per Serving BLOODY MARY MARTINI 1 medium-sized piece fresh horseradish, peeled and julienned 20 black peppercorns 1 pint vodka (there will be leftover vodka) 5 cups chopped ripe tomatoes 1/2 tsp celery salt 4 celery stalks INSTRUCTIONS Place horseradish and peppercorns in vodka bottle; seal; chill at least 24 hours. Puree tomatoes; - [FROZEN LIME MARGARITA](https://cleanandleanrevolution.com/frozen-lime-margarita/) - Under 200 Calories Per Serving FROZEN LIME MARGARITA 16 ice cubes 6 ounces tequila 4 ounces fresh lime juice 3 ounces triple sec 3 T confectioners' sugar 4 lime slices (optional) INSTRUCTIONS In a food processor, blend first 5 ingredients until smooth. Divide evenly among 4 chilled margarita glasses; garnish each with 1 lime slice, - [CANTALOUPE-LIME FROZEN MARGARITA](https://cleanandleanrevolution.com/cantaloupe-lime-frozen-margarita/) - Under 200 Calories Per Serving CANTALOUPE-LIME FROZEN MARGARITA 1/4 cup sugar 4 cups cubed cantaloupe Zest and juice of 1 lime 1/4 cup fresh mint leaves, plus 4 sprigs for garnish 4 ounces tequila 1 lime, thinly sliced INSTRUCTIONS In a small saucepan, bring sugar and 1/2 cup water to a simmer over medium - [COSMOPOLITAN](https://cleanandleanrevolution.com/cosmopolitan/) - Under 200 Calories Per Serving COSMOPOLITAN 8 ounces light cranberry juice 6 ounces vodka 5 ice cubes 2 ounces fresh lime juice 1 T grated orange zest, plus 4 zest slices for garnish INSTRUCTIONS In a cocktail shaker, combine cranberry juice, vodka, ice, lime juice and grated zest; close and shake well. Strain liquid into - [WATERMELON-CHAMPAGNE COCKTAIL](https://cleanandleanrevolution.com/watermelon-champagne-cocktail/) - Under 200 Calories Per Serving WATERMELON-CHAMPAGNE COCKTAIL 5 cups seedless watermelon cubes 1/4 cup fresh mint leaves, crushed 1/2 cup vanilla-infused vodka, chilled 1/4 cup Triple Sec 3 T fresh lime juice 2 2/3 cups Champagne (or sparkling wine), chilled Watermelon cubes and lime slices INSTRUCTIONS Process watermelon cubes in a blender on high until - [SPIKED GINGERADE](https://cleanandleanrevolution.com/spiked-gingerade/) - Under 200 Calories Per Serving SPIKED GINGERADE Vegetable oil cooking spray 1 piece ginger (4 inches), peeled and thinly sliced 6 T sugar, divided 2 cups chilled sparkling, seltzer or tap water, divided 1/2 cup fresh lemon juice Ice cubes 4 ounces lemon-flavored vodka 2 lemons, thinly sliced INSTRUCTIONS Heat a small saucepan over medium - [PINK TOM COLLINS](https://cleanandleanrevolution.com/pink-tom-collins/) - Under 200 Calories Per Serving PINK TOM COLLINS 2 ounces fresh lemon juice 2 T confectioners' sugar 8 ounces pomegranate juice 6 ounces gin 4 ounces sparkling water Ice cubes 4 black cherries (optional) 4 lemon slices, halved (optional) INSTRUCTIONS In a pitcher, whisk lemon juice and sugar until sugar dissolves. Add pomegranate juice, gin - [APPLE-LIMETINI](https://cleanandleanrevolution.com/apple-limetini/) - Under 200 Calories Per Serving APPLE-LIMETINI 1 medium apple, peeled and finely diced 6 ounces vodka juice of 2 limes (1/4 cup), plus 1 lime for wedges 1 T sugar 2 cups lime- or lemon-flavored chilled sparkling water apple blossoms or daisies for garnish INSTRUCTIONS In a large pitcher, place apple, vodka, lime juice and - [KIWI-CUCUMBER SPARKLER](https://cleanandleanrevolution.com/kiwi-cucumber-sparkler/) - Under 200 Calories Per Serving KIWI-CUCUMBER SPARKLER 1 1/2 kiwis, peeled 1/2 small (5 oz) cucumber, peeled 1 T honey 1/2 cup water 3 cups lime- or lemon-flavored chilled sparkling water 6 ounces Pimm's No. 1 4 slices kiwi and cucumber for garnish INSTRUCTIONS In a blender, process peeled kiwis, cucumber, honey and water until - [BLUEBERRY PUNCH](https://cleanandleanrevolution.com/blueberry-punch/) - Under 200 Calories Per Serving BLUEBERRY PUNCH 1/2 cup blueberries, plus 12 blueberries for garnish 1 T sugar 1/2 cup water 2 cups sparkling water 6 ounces elderflower-flavored liqueur 4 lavender sprigs for garnish INSTRUCTIONS In a small saucepan, bring to a boil the blueberries, sugar and water. Cook 1 minute, breaking up berries with - [HONEYDEW DAIQUIRI](https://cleanandleanrevolution.com/honeydew-daiquiri/) - Under 200 Calories Per Serving HONEYDEW DAIQUIRI 2 ounces fresh honeydew juice (blend the cubes from 1/4 honeydew and strain to make 8 ounces of juice) 1 1/2 ounces Cachaca or Brazilian rum 3/4 ounce fresh lime juice 1/2 ounce simple syrup Lime twist (for garnish) INSTRUCTIONS In a shaker filled with ice, shake together - [LIGHT-STYLE PIÑA COLADA](https://cleanandleanrevolution.com/light-style-pina-colada/) - Under 200 Calories Per Serving LIGHT-STYLE PIÑA COLADA 3 ounces coconut water 2 ounces pineapple juice 1 ounce light rum 1/2 ounce simple syrup Pinch of ground grated cinnamon (for garnish) INSTRUCTIONS In a shaker filled with ice, shake together coconut water, pineapple juice, rum and simple syrup. Strain and pour into a highball glass - [MARKET BERRY COCKTAIL](https://cleanandleanrevolution.com/market-berry-cocktail/) - Under 200 Calories Per Serving MARKET BERRY COCKTAIL 12 berries, such as raspberry, strawberry or blackberry 1 tsp simple honey syrup 1 1/2 ounces club soda 1 ounce citrus-flavored or plain vodka 1/2 ounce lemon juice Fresh mint leaf (for garnish) INSTRUCTIONS In a shaker, muddle 8 berries; fill with ice and add vodka, club - [Functional Medicine Approach To Healing Hypo-Thyroid & Hashimoto's (member Site)](https://cleanandleanrevolution.com/functional-medicine-approach-to-healing-hypo-thyroid-hashimotos-member-site/) - Learn how to treat your thyroid, by treating your body and not the symptoms. - [Professional Announcement](https://cleanandleanrevolution.com/professional-announcement/) - The Perfect Program For Patients Asking You For Weight Loss And Diet Advice Created By Licensed, Certified Nutritionist & Bastyr Graduate, Angela Pifer, With Over a Decade In Practice This is a Lifestyle Program, Not a Diet Affordable Newly Diagnosed Food Sensitivity? Send Them Over! 700+ Gluten Free Recipes & Easily Adapted for Dairy Free - [Looking to Lean Out? Then You Can No Longer Ignore the Effects of Stress (VR)](https://cleanandleanrevolution.com/looking-to-lean-out-then-you-can-no-longer-ignore-the-effects-of-stress-vr/) - Clean & Lean Revolution System Two Minute Healthy Buzz Here is your question today: True or False If I say, You Need to Work on Your Stress Management, Your Eyes Go Cross and You Immediately Dismiss My Comment Hans Selye, the famous physiologist who coined the term “stress”, defined it this way: …the nonspecific response - [Is Sitting the New Smoking? (VR)](https://cleanandleanrevolution.com/is-sitting-the-new-smoking-vr/) - Clean & Lean Revolution System Two Minute Healthy Buzz Here is your question today: True or False: If you go to the gym for an hour five days a week, but otherwise sit at a desk job, the time at the gym makes up for a long day of sitting. Where we once linked the - [Is Sitting the New Smoking? (broadcast message)](https://cleanandleanrevolution.com/is-sitting-the-new-smoking/) - Clean & Lean Revolution System Two Minute Healthy Buzz Every Friday you'll receive a Two Minute Healthy Buzz video, offering inspiration and clarity with a dash of common sense. Here is your question today: True or False: If you go to the gym for an hour five days a week, but otherwise sit at a - [Test Poll Results](https://cleanandleanrevolution.com/test-poll-2/) - [Test Poll](https://cleanandleanrevolution.com/test-poll/) - [Unplug! Join Me For a Digital Detox Memorial Weekend!](https://cleanandleanrevolution.com/unplug-join-me-for-a-digital-detox-memorial-weekend/) - Is your constant use of technology training your brain to multitask or interfering with your health and happiness? - [DAY 42 TIPS CLR OPT IN](https://cleanandleanrevolution.com/day-42-tips-clr-opt-in/) - Like! Pin! Tweet! TIP # 7 OPTIMIZE YOUR VITAMIN D LEVELS Optimize your vitamin D levels. Your vitamin D levels should optimally fall between 40-55 (25-hydroxy vitamin D test looking at ng/mL). Most allopathic doctors will tell you that a range of 20-30 is good. This simply is not true. If you were a surfer or - [BANANA MACADAMIA MUFFINS](https://cleanandleanrevolution.com/banana-macadamia-muffins/) - SERVES EIGHT (360 calories per serving) 2/3 cup macadamia nuts of choice, chopped 2/3 cup unsweetened coconut flakes 3/4 cup blanched almond flour ¼ cup organic coconut flour 2 ½ ripe bananas, peeled and mashed 2 pastured eggs, room temperature 1/3 cup raw creamy honey 1/3 cup organic coconut oil, melted and cooled ¾ tsp - [CHOCOLATE CHIP BANANA BREAD MUFFINS](https://cleanandleanrevolution.com/chocolate-chip-banana-bread-muffins/) - SERVES SIX (360 calories per serving) 1/4 cup carob powder + 1/4 cup coconut oil, melted 1/4 cup ground flax seed + 1/4 cup water 2 large, mashed 1/4 cup coconut oil, melted 1/4 cup honey 1/2 tsp vanilla ¼ cup coconut flour 1/2 cup almond flour 1/2 tsp sea salt 1/2 tsp baking soda - [STRAWBERRY MUFFINS](https://cleanandleanrevolution.com/strawberry-muffins/) - SERVES SIX (360 calories per serving) 2/3 cup coconut flour 1/3 cup arrowroot starch/flour 1/2 tsp ground cinnamon 1/2 tsp sea salt 1/2 tsp baking soda 1/2 tsp baking powder 1/4 cup coconut sugar 1 cup freeze dried strawberries 6 pastured eggs, room temperature 1 tsp apple cider vinegar 5 T coconut oil, melted 1/4 - [PALEO BLUEBERRY MUFFINS](https://cleanandleanrevolution.com/paleo-blueberry-muffins/) - SERVES EIGHT (360 calories per serving) 2 1/2 cups almond flour 3 T coconut flour 1/4 tsp salt 1/2 tsp baking soda 1 T vanilla 1/4 cup coconut oil 1/3 cup maple syrup 1/4 cup coconut milk* 2 pastured eggs 1 cup fresh blueberries 2 T cinnamon *Coconut milk can come in different textures depending - [DOUBLE CHOCOLATE ZUCCHINI MUFFINS](https://cleanandleanrevolution.com/double-chocolate-zucchini-muffins/) - SERVES SIX (360 calories per serving) 1/4 cup unsalted butter, melted and cooled 4 large pastured eggs 1/4 cup honey 1/4 cup milk or coconut milk 1 tsp vanilla 1/4 cup plus 1 T coconut flour 1 T tapioca flour/tapioca starch 1/2 cup almond flour 1/4 cup cocoa powder 1 tsp baking soda 1/4 tsp - [EGG MUFFINS WITH GREEN CHILIS](https://cleanandleanrevolution.com/egg-muffins-with-green-chilis/) - SERVES SIX (360 calories per serving) 12 pastured eggs, lightly beaten 2/3 lb nitrate-free breakfast sausage (optional) 1/2 cup (4 oz) roasted green chilies, diced 1 1/2 cup sharp cheddar cheese, grated 2 T cilantro, finely chopped 1-2 green onions, finely chopped 1/2 tsp unrefined sea salt 1/4 tsp black pepper INSTRUCTIONS Preheat oven to - [CHERRY VANILLA ALMOND MUFFIN](https://cleanandleanrevolution.com/cherry-vanilla-almond-mug-muffin/) - SERVES THREE (360 calories per serving) 1 ½ banana 4 T coconut flour 3 tsp baking powder Dash of salt 1.5 T coconut oil 1.5 tsp raw honey 1.5 T vanilla extract 3 pastured eggs 18 almonds, chopped 6 T dried cherries INSTRUCTIONS Place banana in a small glass dish and microwave for one minute. It - [MATCHA MUFFINS](https://cleanandleanrevolution.com/matcha-muffins/) - SERVES TEN (360 calories per serving) 2 cups almond flour 1/4 cup coconut flour 1/4 tsp sea salt 2 T matcha tea powder 5 pastured eggs 1/4 cup honey 1/4 cup extra virgin olive oil 1/2 cup orange juice 4 oz unsweetened chocolate 3/4 cup pistachios, shelled INSTRUCTIONS Preheat oven to 350°F and grease a - [CARROT GINGER COCONUT MUFFINS](https://cleanandleanrevolution.com/carrot-ginger-coconut-muffins/) - SERVES TEN (360 calories per serving) 2 cups blanched almond flour ½ teaspoon celtic sea salt 1 teaspoon baking soda ½ tsp allspice ½ tsp powdered ginger A pinch of clove 1 cup shredded coconut, unsweetened 1-2 T grated fresh ginger 1 cup grated carrot 3/4 cup raisins, soaked in water for 15 minutes ½ - [PECAN MOLASSES MINI MUFFINS](https://cleanandleanrevolution.com/pecan-molasses-mini-muffins/) - SERVES FOUR (360 calories each) 1/4 cup butter, melted 3 large pastured eggs 3 T blackstrap molasses 3/4 cup coconut flour 1/4 tsp baking powder 1/3 cup chopped pecans INSTRUCTIONS Preheat oven to 350°F and grease or line a mini muffin pan, set aside. Whisk together the butter, pastured eggs and molasses. Sieve the coconut - [FRESH PEACH PALEO MUFFINS](https://cleanandleanrevolution.com/fresh-peach-paleo-muffins/) - SERVES FIVE (360 calories per serving) 200 grams almond flour (about 2 cups) 1/2 tsp baking soda 1/8 tsp sea salt 3 pastured eggs 2 T ghee , melted 2 T honey 1 T lemon juice 1 cup peeled and diced fresh peaches INSTRUCTIONS Preheat oven to 325 °F and grease or line muffin tin. - [VEGGIE FRITTATA MUFFINS](https://cleanandleanrevolution.com/veggie-frittata-muffins/) - SERVES FOUR (360 calories per serving) 1 cup kale 1 cup spinach 1 red pepper 1 cup mushrooms 1 T minced garlic, jar 8 pastured eggs 1/4 tsp sea salt 1 tsp pepper 2 tsp red pepper flake 3 T extra virgin olive oil 4 slices gluten-free bread INSTRUCTIONS Preheat the oven to 375 °F. - [PALEO BANANA DOUBLE CHOCOLATE MUFFINS](https://cleanandleanrevolution.com/paleo-banana-double-chocolate-muffins/) - SERVES FIVE (360 calories per serving) ½ cup chestnut flour, sifted 1 ½ tsp baking powder 3 T honey 3 T almond butter 3 T cocoa powder 1 ½ ripe banana, mashed ¼ cup dark (85%) organic chocolate 3 pastured eggs INSTRUCTIONS Preheat oven to 430 °F. Put all ingredients in a mixing bowl and - [PUMPKIN PROTEIN MUFFINS](https://cleanandleanrevolution.com/pumpkin-protein-muffins/) - SERVES THREE (360 calories per serving) 1 cup vanilla protein powder 1/4 cup arrowroot starch 2 tsp baking powder 2 tsp cinnamon or pumpkin pie spice (optional) 1 1/4 cup 100% pumpkin puree 3 egg INSTRUCTIONS Preheat oven to 350 °F. Mix dry ingredients in a bowl and add in pumpkin puree and egg. Mix - [APPLE PIE MUFFINS](https://cleanandleanrevolution.com/apple-pie-muffins/) - SERVES FIVE (360 calories per serving) ½ cup coconut flour ½ tsp salt ½ tsp baking soda ½ tsp baking powder 4 pastured eggs 2 egg whites 1 large banana, mashed ½ cup almond butter 1 tsp vanilla 1½ tsp cinnamon 3 T honey 1 apple, roughly chopped INSTRUCTIONS Preheat oven to 350 °F. Combine - [STRAWBERRY AND WHITE CHOCOLATE MUFFINS](https://cleanandleanrevolution.com/strawberry-and-white-chocolate-muffins/) - SERVES SEVEN (360 calories per serving) 3 T coconut oil 1/4 cup cacao butter 1 small banana 1/3 cup honey 2 pastured eggs 1 1/2 cups almond flour 1/4 cup coconut flour 1 tsp baking soda 1/2 tsp vanilla powder 1 cup strawberries, chopped INSTRUCTIONS Preheat oven to 320 °F. Melt coconut oil and cacao - [LEMON POPPY PALEO MUFFINS](https://cleanandleanrevolution.com/lemon-poppy-paleo-muffins/) - SERVES FOUR (360 calories per serving) 4 pastured eggs Zest of one lemon 3 T lemon juice 1/4 cup ghee or coconut oil , melted 1/4 cup honey 1 tsp vanilla extract 1/8 tsp sea salt 3/4 cup coconut flour 1/2 tsp baking soda 1 T poppy seeds INSTRUCTIONS Preheat oven to 350 °F and - [STRAWBERRY BANANA COCONUT MUFFINS](https://cleanandleanrevolution.com/strawberry-banana-coconut-muffins/) - SERVES FOUR (360 calories per serving) 2 ripe bananas, mashed 4 pastured eggs 1 tsp vanilla 1/2 T honey (optional) 1/2 cup coconut flour 1/4 tsp sea salt 1/4 tsp baking powder 1/4 tsp baking soda 1/4 cup coconut oil, melted 3/4 cup freeze-dried strawberries, broken into small pieces INSTRUCTIONS Preheat oven to 350°F and - [ALMOND BUTTER AND BANANA CHOCOLATE PROTEIN MUFFINS](https://cleanandleanrevolution.com/almond-butter-and-banana-chocolate-protein-muffins/) - SERVES THREE (360 calories per serving) 1 large banana 1 T cinnamon 1/4 cup almond butter 2 T raw cocoa nibs 1/3 cup hempseed protein powder 1/3 tsp cream of tartar 1/2 tsp baking powder 1 T melted coconut oil 1 ½ T almond butter 2 T shredded coconut INSTRUCTIONS Preheat oven to 390°F. Smash - [LEMON BLUEBERRY LAVENDER MUFFINS](https://cleanandleanrevolution.com/lemon-blueberry-lavender-muffins/) - SERVES FIVE (360 calories per serving) 1/2 cup coconut flour, sifted 1/2 tsp baking soda 1/2 tsp salt 1/4 tsp nutmeg 1/2 tsp cinnamon 2 T dried lavender 6 pastured eggs 1/3 cup honey 1/4 cup coconut oil, melted 1 T vanilla extract 1 ½ cups fresh blueberries Zest of 1 lemon INSTRUCTIONS Preheat oven - [GRAIN-FREE PIZZA MUFFINS](https://cleanandleanrevolution.com/grain-free-pizza-muffins/) - SERVES FOURTEEN (360 calories per serving) 4 pastured eggs 4 cups almond flour ¼ cup arrowroot flour or coconut flour ½ cup melted ghee or coconut oil 1 T garlic powder 1 T parsley 1 T oregano 4 links of organic Italian sausage, finely chopped or ground in a food processor 7 medium slices of organic cooked - [GRASS-FED MEAT AND VEGETABLE MUFFINS](https://cleanandleanrevolution.com/grass-fed-meat-and-vegetable-muffins/) - SERVES SEVEN (360 calories per serving) 2 T grass-fed ghee, divided 1 red onion, diced 2 garlic cloves peeled and minced 1.1lbs grass-fed ground meat (can use 1/2 lamb and 1/2 beef) Sea salt & freshly cracked black pepper to taste 1/2 T dried oregano 1 medium sweet potato, grated 3 medium carrots, diced 3 - [GRAIN-FREE CARROT CAKE MUFFINS](https://cleanandleanrevolution.com/grain-free-carrot-cake-muffins/) - SERVES SEVEN (360 calories per serving) 1 1/2 cups blanched almond flour, gently packed 1/3 cup coconut flour 2 tsp ground cinnamon 3/4 tsp baking soda 1/2 tsp ground nutmeg 1/4 tsp ground ginger 1/4 tsp sea salt 4 pastured eggs, room temperature 1 cup apple sauce, room temperature 1/3 cup runny honey 1/4 cup - [RASPERBERRY AMARETTO MUFFINS](https://cleanandleanrevolution.com/rasperberry-amaretto-muffins/) - SERVES FOUR (360 calories per serving) 1 T coconut oil 3 pastured eggs 1 cup milk of choice 2 T Amaretto (could omit and sub 1 T almond essence) 1/2 cup coconut flour 1/2 cup almond meal 1/2 cup granulated stevia 2 tsp baking powder 1 cup frozen raspberries INSTRUCTIONS Preheat oven to 350°F and - [SOUR CHERRY STREUSEL MUFFINS](https://cleanandleanrevolution.com/sour-cherry-streusel-muffins/) - SERVES ELEVEN (360 calories per serving) For Streusel Topping: 1 cup coarsely chopped pecans 1/4 cup tapioca flour 2 T potato flour 1/2 cup unsweetened shredded coconut 1 tsp cinnamon 1/4 tsp ground mace 1/2 cup coconut sugar 3 T ghee or clarified butter, melted For Muffins: 1 1/2 cups almond flour 4 T tapioca - [BUFFALO CHICKEN EGG MUFFINS](https://cleanandleanrevolution.com/buffalo-chicken-egg-muffins/) - SERVES THREE (360 calories per serving) 3/4 lb boneless, skinless chicken thighs 1/2 tsp garlic powder Sea salt & black pepper to taste 1/4 c + 2 T (divided) hot wing sauce 5 large pastured eggs, whisked 2T green onion/scallion, sliced Sea salt & black pepper to taste INSTRUCTIONS Preheat the oven to 425°F. On - [BANANA MAPLE BACON MUFFINS](https://cleanandleanrevolution.com/banana-maple-bacon-muffins/) - SERVES FIVE (360 calories per serving) 1/3 cup + 1 T almond butter 1 mashed banana 3 T maple syrup 1 T vanilla 1/2 cup coconut flour 1/2 tsp baking soda 1 tsp cinnamon 4 pastured eggs 1+1/2 tsp bacon grease 3 slices bacon, cooked* and diced *Cook bacon in the oven on a non-stick - [AVOCADO, CARROT AND HONEY MUFFINS](https://cleanandleanrevolution.com/avocado-carrot-and-honey-muffins/) - SERVES FOUR (360 calories per serving) 6 large pastured eggs 1/2 cup very ripe avocado, mashed well 2/3 cup grated carrot 1 tsp lemon zest 6 T + 2 tsp honey 1/2 cup coconut flour 1/2 tsp baking powder INSTRUCTIONS Preheat oven to 375°F. Whisk together the pastured eggs, avocado, carrot, lemon zest and honey. - [SWEET POTATO MUFFINS](https://cleanandleanrevolution.com/sweet-potato-muffins/) - SERVES SIX (360 calories per serving) 1/2 cup coconut flour 2 tsp vanilla 1 tsp salt 1 tsp baking soda 2 tsp cinnamon 1/2 cup ground flax 2/3 cup semi-sweet chocolate chips 6 pastured eggs 2 sweet potatoes or yams, baked and mashed (discard skins) INSTRUCTIONS Preheat oven to 350°F Whisk together all ingredients except - [ZUCCHINI MUFFINS](https://cleanandleanrevolution.com/zucchini-muffins/) - SERVES EIGHT (360 calories per serving) 3/4 cup applesauce ½ cup honey 1/4 cup coconut oil, melted 3 pastured eggs 1 T vanilla 2 cups almond flour 1 1/2 tsp baking soda 1 cup zucchini, shredded 3/4 cup raisins INSTRUCTIONS Preheat oven to 350°F. With electric or stand mixer, beat applesauce, honey and oil. Add - [CHUNKY MONKEY MUFFINS](https://cleanandleanrevolution.com/chunky-monkey-muffins/) - SERVES TEN (360 calories per serving) 2 ripe bananas 6 medjool dates, pitted 1/2 cup roasted creamy almond butter 1/2 cup coconut flour 1/4 cup coconut oil, melted 3 T palm shortening 2 tsp baking soda 1/2 tsp salt 1 T vanilla 2 T tapioca flour 2 T cocoa powder Topping: 1/2 cup dark chocolate - [PALEO STUFFIN’ MUFFINS](https://cleanandleanrevolution.com/paleo-stuffin-muffins/) - SERVES SIX (360 calories per serving) 1/2 lb ground GF Italian sausage 1/2 lb ground bison 1 medium yellow onion, finely diced 2 celery stalks, finely diced 2 carrot, finely diced 4 button mushrooms, finely diced 3 large egg, beaten 2/3 cup almond meal or almond flour 1 T dried sage 1 tsp dried thyme 1/2 - [APPLE CINNAMON PORK MUFFINS](https://cleanandleanrevolution.com/apple-cinnamon-pork-muffins/) - SERVES TEN (360 calories per serving) 2 lbs ground organic pork 2 granny smith apples, peeled, cored & diced ½ cup onion, diced 1 T cinnamon ½ cup walnuts, chopped (set aside a few for topping) ¼ cup coconut milk ¼ cup white wine vinegar ½ cup almond meal 1 egg 3 T applesauce - [BANANA FRENCH TOAST MUFFINS](https://cleanandleanrevolution.com/banana-french-toast-muffins/) - SERVES SEVEN (360 calories per serving) 2 1/4 cups almond flour 1/4 tsp sea salt 1/2 tsp baking soda 1 T cinnamon 1 tsp nutmeg 2 ripe bananas 2 tsp vanilla extract 4 T ghee, softened (clarified butter, coconut oil will work in a pinch) 3 pastured eggs For the topping 1 T ghee, melted - [OMELET MUFFINS](https://cleanandleanrevolution.com/omelet-muffins/) - SERVES THREE (360 calories per serving) 7 pastured eggs 1 T extra virgin olive oil 8 slices of organic bacon 2 green bell pepper 1 bunch green onions 1 zucchini INSTRUCTIONS Preheat oven to 350°F .Crack pastured eggs into large bowl and whisk. Cook bacon and chop in food processor, add to pastured eggs. Chop - [CRANBERRY ORANGE MUFFINS](https://cleanandleanrevolution.com/cranberry-orange-muffins/) - SERVES FIVE (360 calories per serving) 1 cup almond flour 1/2 cup golden flaxseed meal 1 tsp aluminum-free baking powder 1/8 tsp sea salt 4 T ghee or coconut oil 1/4 cup water 1 tsp orange extract 3 organic pastured eggs 1/2 cup organic frozen cranberries, chopped 3 T honey INSTRUCTIONS Preheat oven to 350°F. - [DAY 35 TIPS CLR OPT IN](https://cleanandleanrevolution.com/day-35-tips-clr-opt-in/) - Like! Pin! Tweet! TIP # 7 PAY ATTENTION TO YOUR GUMS Everyone talks about gut flora, but what about the flora in your mouth? Inflamed gums are linked to inflamed arteries and heart conditions. If you consider that all your mucosal linings are interconnected, then healthy gums and mouth tissue is a must. Flossing should be - [DAY 29 TIPS CLR OPT IN](https://cleanandleanrevolution.com/day-23-tips-clr-opt-in/) - Like! Pin! Tweet! TIP # 6 ASK FOR HELP Strong people ask for help. It is a sign of strength to ask for assistance and your family and friends will respect you for it. If you are trying to start a new healthy routine or if you are struggling with something, who can you reach out - [DAY 16 TIPS CLR OPT IN](https://cleanandleanrevolution.com/day-16-tips-clr-opt-in/) - Like! Pin! Tweet! TIP # 3 SUGAR CRAVINGS HAVE NOTHING TO DO WITH FOOD If you have every said “I am addicted to sugar” you are in a chronic stress state. It really has nothing to do with food or sugar and everything to do with the shaky, hyper-vigilant chronic stress state that you are - [DAY 9 TIPS CLR OPT IN](https://cleanandleanrevolution.com/day-9-tips-clr-opt-in/) - Like! Pin! Tweet! TIP # 3 FOCUS FIRST ON YOUR SLEEP HABITS If you are sleeping well, then the efforts that you make with your food and other healthy habits simply won’t stick. Sleep is the foundation of health and this is why it is the foundation of the Clean & Lean Revolution System. Members - [DAY 4 TIPS CLR OPT IN](https://cleanandleanrevolution.com/day-4-tips-clr-opt-in/) - Like! Pin! Tweet! TIP # 3 GET THE CEREAL OUT OF THE HOUSE It doesn’t matter how much sugar is, or is not, in your cereal, or, if it is made from ‘whole grains.’ 99.9% of all breakfast cereals offer very little whole foods nutrition. They are full of synthetic vitamins and make health claims, - [CLR system 25-26 ](https://cleanandleanrevolution.com/clr-system-25-26/) - Clean & Lean Revolution System Do you Feel That Technology is Training You To Multi-Task? Let me know if these question ring true for you: do you have a hard time focusing on a single task? Do you have difficulty listening when one person is talking to you? Are you often distracted by peripheral stimuli, - [CLR system Day 16 ](https://cleanandleanrevolution.com/clr-system-day-16/) - Clean & Lean Revolution System Soaking & Sprouting Almonds On the meal plan tomorrow, you might have noticed that a change in the daily snack from 'raw almonds' to 'soaked almonds.' Tonight you will soak your almonds overnight and then enjoy soaked almonds as snacks all week long. It is nearly impossible to source truly - [CLR system Day 32-33](https://cleanandleanrevolution.com/clr-system-day-32-33/) - Clean & Lean Revolution System WEEKEND CHECK IN! Foundation #1 Restorative Sleep Over the past few weeks you have been enjoying a healthy, vibrant eating plan! If your goal is to continue to eat healthy then your goal should be to set your lifestyle habits up to support your healthy eating goals. If you sleep well - [clr system day 31](https://cleanandleanrevolution.com/clr-system-day-31/) - Clean & Lean Revolution System Soak & Sprout 1/2 Cup Quinoa Tonight On Sunday, you will use 1/2 cup sprouted quinoa in a recipe. Soak 1/2 cup quinoa overnight tonight and sprout it Saturday and Sunday to use in the recipe on Sunday. How to Soak & Sprout Quinoa If you would like to read - [two minute health do I need to supplement if my food supply is already supplemented?](https://cleanandleanrevolution.com/two-minute-health-do-i-need-to-supplement-if-my-food-supply-is-already-supplemented/) - Clean & Lean Revolution System Two Minute Healthy Buzz Every Friday you'll receive a Two Minute Healthy Buzz video, offering inspiration and clarity with a dash of common sense. Here’s your question today: True or False I don’t need to take a supplement because my food supply is already fortified with plenty of vitamins and - [CLR System day 29](https://cleanandleanrevolution.com/clr-system-day-29/) - Clean & Lean Revolution System Today you'll start the week four meal plans. On the menu this week is a Zucchini Pasta Mason Jar Salad and a hearty Butternut, Kale and White Bean Soup! There is less cooking this week. You'll bring together the skills that have you learned over the past three weeks, to - [CLR System Day 21](https://cleanandleanrevolution.com/clr-system-day-21/) - Clean & Lean Revolution System SOAK YOUR ALMONDS TONIGHT This week you will use 45 soaked almonds as snacks. Please soak 45 raw almonds in filtered water, in a Mason Jar overnight in the refrigerator. In the morning, rinse these well and allow them to dry on a clean towel. You now have soaked almonds - [CLR system day 27](https://cleanandleanrevolution.com/clr-system-day-27-2/) - Clean & Lean Revolution System Happy Monday! This Wednesday you'll start the Week Four Meal Plans. Please read to the bottom. You will use ingredients from the week four meal plan to make a cultured vegetable salad tomorrow night (Tuesday). I recommend that you look over the week four meal plans, instructions and recipes today. - [CLR system day 28](https://cleanandleanrevolution.com/clr-system-day-27/) - Clean & Lean Revolution System Soak Your Almonds & Make Cultured Vegetable Salad Tonight! SOAK YOUR ALMONDS This week you will use 45 soaked almonds as snacks. Please soak 45 raw almonds in filtered water, in a Mason Jar overnight in the refrigerator. In the morning, rinse these well and allow them to dry on - [Green Cabbage, Carrot, Celery and Dill Cultured Veggie Salad ](https://cleanandleanrevolution.com/green-cabbage-carrot-celery-and-dill-cultured-veggie-salad/) - CULTURED VEGGIE “PROBIOTIC” SALAD Cultured veggies are one of the healthiest foods that you can give yourself on a regular basis. Most other cultures eat cultured veggies on a regular basis. I call this salad ‘cultured veggies,’ or ‘probiotic salad,’ or ‘sauerkraut.’ Now, stay with me! This is the next generation of sauerkraut! It is - [two minute health buzz almonds really raw?](https://cleanandleanrevolution.com/two-minute-health-buzz-almonds-really-raw/) - Clean & Lean Revolution System Two Minute Healthy Buzz Every Friday you'll receive a Two Minute Healthy Buzz video, offering inspiration and clarity with a dash of common sense. Last week you soaked your almonds overnight. I mentioned in the video, How to Soak and Sprout Your Almonds' that 'raw' almonds are not really raw - [Weekly Health Buzz - Digital Detox ](https://cleanandleanrevolution.com/weekly-health-buzz-digital-detox/) - Clean & Lean Revolution System Join Me For a Digital Detox! Let's kick off our digital detox tomorrow by unplugging over the Memorial Day weekend. How many days can you go free of electronics? One day, two days... or, a full four days?? I posted this video last Friday. If you are interested in - [CLR system day 20](https://cleanandleanrevolution.com/clr-system-day-12/) - Clean & Lean Revolution System Happy Monday! This Wednesday you'll start the Week Three Meal Plans. Make sure that you read this email all the way through. This evening, soak your quinoa overnight and sprout it for two days (see video and instructions below). I recommend that you look over the week three meal plans, - [CLR system day 22](https://cleanandleanrevolution.com/clr-system-day-15/) - Clean & Lean Revolution System Today you'll start the week three meal plans. On the menu this week is an Arugula Pesto Sprouted Quinoa Mason Jar salad! Check out the smoothie recipes on the site and start to branch out a bit with your flavors. A mango smoothie will add a new kick to - [CLR system 21](https://cleanandleanrevolution.com/clr-system-21/) - Clean & Lean Revolution System Smoothie Combinations are Limitless! A well balanced smoothie is a truly fantastic way to kick off your day. The smoothies offered in the Clean & Lean Revolution recipe section include a balance of protein, healthy fats and plenty of bioactive compounds, vitamin, minerals and phytonutrients to send the right messages to - [CLR system 18-19 ](https://cleanandleanrevolution.com/clr-system-18-19/) - Clean & Lean Revolution System Foundation #3 Mindful MovementYou have heard me say before, eating less and working out more is not a recipe for long term weight loss success. I need to add something to this equation: eating less, working out more and continuing a ‘go, go, go’ mentality will not only lead to - [CLR system Day 19](https://cleanandleanrevolution.com/clr-system-day-19/) - Clean & Lean Revolution System So, how are you sleeping this week? Two weekends ago you were shown how to create a restorative sleep routine. If your efforts have paid off, you are spending more quality time with yourself during your wind down time. You are sleeping more AND you are waking feeling rested and - [Cleansing Vegetable Broth](https://cleanandleanrevolution.com/cleansing-vegetable-broth/) - Many people believe that foods rich in the alkaline minerals sodium, potassium, calcium and magnesium help to neutralize toxic acids that can harm the body. This soup is overloaded with all those ingredients and should help you feel great! Ingredients: 2 cup carrot tops 2 cups celery tops 2 cups beet tops 2 quarts distilled - [Fruity Quinoa Breakfast](https://cleanandleanrevolution.com/fruity-quinoa-breakfast/) - SERVES TWO (360 calories per serving) 1/2 cup quinoa 1/4 cup orange juice 1/4 cup filtered water 1/2 tsp cinnamon 1 tsp vanilla 2 T currants or unsweetened dried cranberries 2 T almond butter 120 calories yogurt (plain, full fat: coconut, almond or cow) INSTRUCTIONS Place quinoa, orange juice, water and cinnamon and vanilla in - [Fresh and Dill-ishes Quinoa](https://cleanandleanrevolution.com/fresh-and-dill-ishes-quinoa/) - SERVES TWO (420 calories per serving) Start with 1/5 cups cooked quinoa and add: 2 tablespoons fresh lemon juice 4 tablespoons dried currants 2 tablespoon chopped fresh dill 1/2 cup fresh squash ribbons 2 tablespoon toasted sesame seeds 2 T olive oil - [Figs and Beans](https://cleanandleanrevolution.com/figs-and-beans/) - SERVES FOUR (420 calories per serving) 1 cup dried figs (no sulfites) 3 1/2 T coconut oil 1 onion, chopped 1 T minced garlic, jar 3 cups cooked kidney beans, drained ¼ tsp each basil, thyme and rosemary Pinch of dried sage Sea salt and pepper to taste 2 T chopped parsley INSTRUCTIONS Soak - [Curry Ranch Dressing](https://cleanandleanrevolution.com/curry-ranch-dressing/) - Cashew cream makes a luscious creamy base for ranch style dressings and sour cream style sauces. Here I combined traditional ranch flavors with a kiss of curry. We enjoyed it on crisp herbal salad greens, and as a dip for fresh carrot sticks. Ingredients: 1 cup soaked raw cashews 1/2 cup fresh filtered water 1 - [Curried Spinach with Tofu Paneer](https://cleanandleanrevolution.com/curried-spinach-with-tofu-paneer/) - Curried Spinach with Tofu Paneer Ingredients (use vegan versions): oil, as needed 2 tablespoons nutritional yeast 1/2 teaspoon onion powder 1/2 teaspoon salt 1/2 teaspoon vegan parmesan, optional(I skipped) 2 tablespoons water 1/2 teaspoon spicy brown mustard 1/4 pound extra-firm tofu, drained and cubed (should still be soft when cooked) 1/2 tablespoon curry powder 3-4 - [Cucumber Apple Detox Green Smoothie](https://cleanandleanrevolution.com/cucumber-apple-detox-green-smoothie/) - 2 stalks of fennel 1/2 cucumber 1/2 green apple 1 handful of mint 1 inch of gingerroot wash and juice! - [Creamless Broccoli Soup](https://cleanandleanrevolution.com/creamless-broccoli-soup/) - From the Moosewood Restaurant Daily Special cookbook 1 Tbsp. canola or other vegetable oil 2 c. chopped onions 1/4 c. diced celery 2 garlic cloves, minced or pressed 1/2 tsp. salt 1 large broccoli stalks 4 1/2 c. water or vegetable stock 1/3 c. quick-cooking oatmeal 1 Tbsp. lemon juice 1 Tbsp. chopped fresh - [Cool Heat](https://cleanandleanrevolution.com/cool-heat/) - 2 Swiss chard leaves 1/2 beetroot 2 or 3 sprigs of watercress 3 carrots 1 celery stalk Wash with filtered or distilled water, cut and put in juicer. - [Cool Wonder](https://cleanandleanrevolution.com/cool-wonder/) - 1 cup cilantro 1/3 cucumber 2 medium tomatoes 1/3 bell pepper 2 medium stalks celery 6 medium carrots Wash with filtered or distilled water, cut and put in juicer - [Coconut Curry Tofu](https://cleanandleanrevolution.com/coconut-curry-tofu/) - "This exotic dish is easy to make, and blends the exciting flavors of ginger and chile paste with fresh vegetables in a creamy coconut milk base. Serve over rice." INGREDIENTS: 2 bunches green onions 1 (14 ounce) can light coconut milk 1/4 cup soy sauce, divided 1/2 teaspoon real maple syrup 1 1/2 teaspoons curry - [Classic Greek Salad](https://cleanandleanrevolution.com/classic-greek-salad/) - Ingredients 1/2 small red onion, thinly sliced 2 tablespoons fresh lemon juice 2 tablespoons extra-virgin olive oil Coarse salt and ground pepper 1 medium cucumber, peeled and cut into 1/2-inch pieces 1 cup grape tomatoes, halved 1/2 cup crumbled vegan feta (2 ounces) (Try Blue Moon Feta Soy Cheese or Del Sunshine Vegan Feta Crumbles) - [Chocolate Balls](https://cleanandleanrevolution.com/chocolate-balls/) - Equal parts Cacao nibs (Theo’s chocolate works wonderfully) Almond butter Coconut butter Roll in coconut butter - [Chia Seed Breakfast Bowl](https://cleanandleanrevolution.com/chia-seed-breakfast-bowl/) - CHIA SEED BREAKFAST BOWL SERVES THREE (360 calories per serving) 4 T chia seeds 1-1¼ C almond milk 1 medium banana, chopped ½ tsp pure vanilla extract 2 pinches of cinnamon Toppings: 2 T raw buckwheat groats, soaked 2 T raisins, soaked 1 T whole raw almonds, chopped and soaked 1 T hemp seeds - [Celery, Apple, Kiwi Juice with Ginger](https://cleanandleanrevolution.com/celery-apple-kiwi-juice-with-ginger/) - 1 large celery stalk 1½ large Granny Smith apples, cored 1 kiwifruit, peeled and halved ⅓ cup loosely packed parsley leaves 1 Tbs. minced fresh ginger 2 tsp. lime juice Place celery, apples, kiwifruit, parsley, and ginger into juice extractor; process into smooth juice. Stir in lime juice; serve. - [Carrot-Vegetable Juice](https://cleanandleanrevolution.com/carrot-vegetable-juice/) - A handful of dandelion leaves 1 kale leaf 4 carrots 1/2 beet Fresh mint, basil or coriander leaves Wash with filtered or distilled water, cut and put in juicer. - [Carrot-Apple Juice](https://cleanandleanrevolution.com/carrot-apple-juice/) - 2-3 Green Apples 1 carrot Fresh basil leaves Wash with filtered or distilled water, cut and put in juicer. - [Carrot Cucumber Juice](https://cleanandleanrevolution.com/carrot-cucumber-juice/) - 3-4 carrots 1 apple 1 cucumber 1/4 beet ½ lemon 1 inch of gingerroot - [Calcium Rich Juice](https://cleanandleanrevolution.com/calcium-rich-juice/) - 1/2 cup fresh broccoli pieces 3 medium carrots, greens removed 1 apple small handful fresh parsley 1/2 lemon, peeled (optional) Wash with filtered or distilled water, cut and put in juicer. - [Butternut Squash, Kale and White Bean Soup](https://cleanandleanrevolution.com/butternut-squash-kale-and-white-bean-soup/) - SERVES FIVE (420 calories per serving) 3 T ghee 1 large onion, chopped 3 stalks celery, chopped 1 small butternut squash, peeled, seeded, and cubed 8 C vegetable stock 2 to 3 T chopped fresh rosemary 3 to 4 C cooked cannellini beans 2 to 3 C chopped kale freshly ground black pepper and sea salt - [Beet and Berry Sauce ](https://cleanandleanrevolution.com/beet-and-berry-sauce-gluten-free-soy-free-vegan/) - SERVES TWO (100 calories per serving) 1 medium beet, roasted or steamed 1/2 C blueberries, fresh or frozen 1/4 C water 2 dates, or stevia to taste INSTRUCTIONS Blend all ingredients together in a blender until smooth, adding more water if needed. Pour over pancakes. Enjoy the benefits of many, many antioxidants in this syrup, - [Baked Sweet Potato Chips](https://cleanandleanrevolution.com/baked-sweet-potato-chips/) - SERVES FIVE (60 calories per serving, pair with 65 calories hummus ) 1 peeled, very thinly sliced sweet potato 1 T extra-virgin coconut oil 1 tsp Cumin 1 tsp Paprika Coarse salt INSTRUCTIONS Heat oven to 400 degrees F. On two baking sheets, toss sweet potato with melted coconut oil and season with cumin, paprika, and - [Asparagus, Avocado and Caramelized Onion Quinoa](https://cleanandleanrevolution.com/asparagus-avocado-and-carmelized-onion-quinoa/) - SERVES FOUR (420 calories per serving) 3 T Ghee (organic clarified butter) OR coconut oil 1 large white onion—peeled and cut into ¼ inch slices Unrefined sea salt 1 teaspoon sherry or raw apple cider vinegar 1 C organic quinoa—soaked overnight in filtered water with 2 T of lemon or lime juice added 2 C - [Raspberry Flax Spinach Smoothie](https://cleanandleanrevolution.com/raspberry-flax-spinach-smoothie/) - 1 scoop protein powder 1/2 cup raspberries 1/2 Fuji apple 2 T extra virgin olive oil 2 tsp ground flax Handful of spinach Blend with water - [Peach Cucumber Kale Smoothie](https://cleanandleanrevolution.com/peach-cucumber-kale-smoothie/) - One Serving (360 Calories Per Serving) 1 scoop protein powder 2/3 cup peaches 1/3 avocado Shy 1T flax oil 2 tsp ground flax Handful of kale (no stems) 1/2 cucumber Blend with water - [Hearty Fruit and Oat Smoothie](https://cleanandleanrevolution.com/hearty-fruit-and-oat-smoothie/) - SERVES ONE (360 calories) 2/3 cup quartered strawberries 1/2 sliced banana 1 oz raw almonds (22 almonds) 3 T GF steel cut oats, raw 100 calories Coconut Yogurt, plain 1 teaspoon maple syrup INSTRUCTIONS Toss into blender. - [Ginger Peach Smoothie](https://cleanandleanrevolution.com/ginger-peach-smoothie/) - SERVES ONE (360 calories) 2 handfuls baby spinach 1 teaspoon grated peeled fresh ginger 2/3 cup frozen organic peaches 1 T almond butter ¼ cup raw GF steel cut oats 2 teaspoons honey OR 2 dates 1 1/4 cups water INSTRUCTIONS Toss into blender, blend and serve. - [Beet Banana Ginger Parsley Smoothie](https://cleanandleanrevolution.com/beet-banana-ginger-parsley-smoothie/) - SERVES ONE (360 calories per serving) 65 calories plain unsweetened full fat yogurt ½ small banana 1/3 avocado Shy 1 T coconut oil ½ T chia seeds 1 Handful spinach ¼ cup parsley ¼ beet 1 tsp fresh grated ginger INSTRUCTIONS: Blend with 1-2 cups of water - [Kefir Strawberries Broccoli and Aloe Smoothie](https://cleanandleanrevolution.com/kefir-strawberries-broccoli-and-aloe-smoothie/) - SERVES ONE (360 calories per serving) 65 calories plain unsweetened kefir 1/3 small banana ½ cup fresh strawberries 2 T cashew butter ½ T chia seeds 1 Handful cos lettuce 1 cup broccoli 1 T aloe vera juice INSTRUTIONS: Blend with 1-2 cups of water - [Pineapple, Mixed Berries, Sprouts And Aloe Smoothie](https://cleanandleanrevolution.com/pineapple-mixed-berries-sprouts-and-aloe-smoothie/) - SERVES ONE (360 calories per serving) 1 scoop whey protein ¼ cup chopped pineapple ¼ cup mixed frozen berries 1/3 small banana 1/3 avocado 2 tsp coconut oil ½ T chia seeds 1 Handful sprouts 1 Handful spinach ¼ cup aloe vera juice INSTRUCTIONS: Blend with 1-2 cups of water - [Granny Smith, Spinach and Aloe Smoothie](https://cleanandleanrevolution.com/granny-smith-spinach-and-aloe-smoothie/) - SERVES ONE (360 calories per serving) 1 scoop whey protein 1/2 small granny smith apple ½ orange 1/3 avocado 2 tsp coconut oil ½ T chia seeds 1 handful spinach 1 kale leaf ¼ cup aloe vera juice INSTRUCTIONS: Blend with 1-2 cups of water - [Banana, Red Leaf Lettuce and Aloe Smoothie](https://cleanandleanrevolution.com/banana-red-leaf-lettuce-and-aloe-smoothie/) - SERVES ONE (360 calories per serving) 65 calories full fat plain yogurt 1/2 small banana 1 ½ T almond butter 2 tsp ground flax 1 handful sprouts 3 red lettuce leafs 1 small carrot 1 small celery stick ¼ cup aloe vera juice INSTRUCTIONS: Blend with 1-2 cups of water - [Pineapple, Spinach and Raspberry Smoothie](https://cleanandleanrevolution.com/pineapple-spinach-and-raspberry-smoothie/) - SERVES ONE (360 calories per serving) 65 calories full fat plain yogurt 1/3 small banana ¼ cup pineapple ¼ cup raspberries 1/3 avocado 2 tsp coconut oil ½ T chia seeds 1 handful spinach 1 small celery stick ¼ cup aloe vera juice INSTRUCTIONS: Blend with 1-2 cups of water - [Granny Smith and Spinach Smoothie](https://cleanandleanrevolution.com/granny-smith-and-spinach-smoothie/) - SERVES ONE (360 calories per serving) 1 scoop whey protein 1 small granny smith apple 1/3 avocado Shy 1 T coconut oil 2 tsp ground flax 1 handful spinach 1 small celery stick ¼ cup parsley 1 tsp fresh grated ginger INSTRUCTIONS: Blend with 1-2 cups of water - [Papaya, Kefir, Celery and Grape Smoothie ](https://cleanandleanrevolution.com/papaya-kefir-celery-and-grape-smoothie/) - SERVES ONE (360 calories per serving) 65 calories full fat plain kefir 1/4 cup papaya ½ orange ¼ cup red grapes 1/3 avocado 2 tsp coconut oil 2 tsp ground flax 1 cup romaine lettuce, chopped 2 celery sticks INSTRUCTIONS: Blend with 1-2 cups of water - [Pineapple and Greens Smoothie](https://cleanandleanrevolution.com/pineapple-and-greens-smoothie/) - SERVES ONE (360 calories per serving) 1 scoop whey protein 1/3 small banana ¼ cup pineapple chunks 1 T + 2 tsp cashew butter ½ T chia seeds 1 handful chopped kale ¼ cup parsley 1 cup romaine lettuce, chopped 1 celery stick INSTRUCTIONS: Blend with 1-2 cups of water - [Peach and Greens Smoothie](https://cleanandleanrevolution.com/peach-and-greens-smoothie/) - SERVES ONE (360 calories per serving) 1 scoop whey protein ½ peach ½ nectarine 1/3 avocado 2 tsp coconut oil ½ T chia seeds Juice of 1 lemon 1 small carrot ¼ cup parsley 1 handful spinach 1 cup romaine lettuce, chopped INSTRUCTIONS: Blend with 1-2 cups of water - [Raspberry Spinach Smoothie](https://cleanandleanrevolution.com/raspberry-spinach-smoothie/) - SERVES ONE (360 calories per serving) 65 calories full fat plain yogurt 1/3 cup raspberries 1/3 cup blueberries 1/3 small banana 1 T almond butter 2 tsp coconut oil 2 tsp ground flax 1 handfuls spinach INSTRUCTIONS: Blend with 1-2 cups of water - [Mango Apple Basil Smoothie](https://cleanandleanrevolution.com/mango-apple-basil-smoothie/) - SERVES ONE (360 calories per serving) 65 calories full fat plain yogurt ½ mango ¼ apple 1/3 avocado 3/4 T coconut oil ½ T chia seeds 1 handful romaine lettuce ½ medium cucumber 5 leaves basil and mint Squeeze of lime INSTRUCTIONS: Blend with 1-2 cups of water - [Papaya Cashew Mint Smoothie](https://cleanandleanrevolution.com/papaya-cashew-mint-smoothie/) - SERVES ONE (360 calories per serving) 65 calories full fat plain yogurt ½ cup papaya ½ small banana 2 T cashew butter 2 tsp ground flax seed 1 handful spinach Handful of fresh basil and mint INSTRUCTIONS: Blend with 1-2 cups of water. - [Apple, Walnut, Banana Smoothie](https://cleanandleanrevolution.com/apple-walnut-banana-smoothie/) - SERVES ONE (360 calories per serving) 1 scoop whey protein ½ small apple ½ small banana 3 T chopped walnuts 2 tsp ground flax seed 1 handful chopped kale 1 stalk celery INSTRUCTIONS: Blend with 1-2 cups of water. - [Pear, Kale and Cilantro Smoothie](https://cleanandleanrevolution.com/pear-kale-and-cilantro-smoothie/) - SERVES ONE (360 calories per serving) 1 scoop whey protein 3/4 small pear 1/3 avocado 2 tsp coconut oil 2 tsp ground flax seed 1 handful chopped kale 1 handful cilantro 1 garlic clove INSTRUCTIONS: Blend with 1-2 cups of water. - [Kale and Dragon Fruit Smoothie](https://cleanandleanrevolution.com/kale-and-dragon-fruit-smoothie/) - SERVES ONE (360 calories per serving) 65 calories plain unsweetened coconut yogurt 1/3 small banana 1/4 fruit dragon fruit ¼ cup frozen cubed squash 3/4 T cashew butter Shy 1 T coconut oil ½ T chia seeds 1 handful chopped kale 1 handful parsley INSTRUCTIONS: Blend with 1-2 cups of water. - [Banana Nut Smoothie](https://cleanandleanrevolution.com/banana-nut-smoothie/) - SERVES ONE (360 calories per serving) 65 calories plain Kefir 1/3 small banana ½ small apple 1 T chopped walnuts 1 T almond butter 2 tsp flax seed 1 handful kale ½ cup broccoli florets 1 handful parsley INSTRUCTIONS: Blend with 1-2 cups of water. - [Dragon Fruit Mint Smoothie](https://cleanandleanrevolution.com/dragon-fruit-mint-smoothie/) - SERVES ONE (360 calories per serving) 65 calories plain unsweetened coconut yogurt 1/3 small banana ½ fruit dragon fruit 1/3 avocado Shy 1 T coconut oil ½ T chia seeds 1 handful spinach 1 handful mint INSTRUCTIONS: Blend with 1-2 cups of water. - [Beet Smoothie](https://cleanandleanrevolution.com/beet-smoothie/) - SERVES ONE (360 calories per serving) 65 calories plain unsweetened full fat yogurt 1/2 small banana 1/3 avocado Shy 1 T extra virgin olive oil 2 tsp ground flax 1 handfuls baby spinach ¼ cup beet, grated INSTRUCTIONS: Blend with 1-2 cups of water. - [Dragon Fruit Smoothie](https://cleanandleanrevolution.com/dragon-fruit-smoothie/) - SERVES ONE (360 calories per serving) 65 calories plain unsweetened coconut yogurt 1/3 small banana ½ fruit dragon fruit 1 T cashew butter 2 tsp coconut oil ½ T chia seeds 1 handful chopped bok choy 1 handful parsley INSTRUCTIONS: Blend with 1-2 cups of water. - [Apple, Pear, Spinach Smoothie](https://cleanandleanrevolution.com/apple-pear-spinach-smoothie/) - SERVES ONE (360 calories per serving) 65 calories full fat plain yogurt ½ small apple 1/3 small pear 1 ½ T almond butter 2 tsp ground flax seeds 1 handful chopped kale 1 handful parsley Pinch of sea salt INSTRUCTIONS: Blend with 1-2 cups of water. - [Cashew Papaya Smoothie](https://cleanandleanrevolution.com/cashew-papaya-smoothie/) - SERVES ONE (360 calories per serving) 1 scoop pea protein 1/3 small banana ¼ cup papaya 2 tsp ground flax seeds 1 T cashew butter Shy T coconut oil 2 big handfuls baby spinach 1 handful cilantro 1 tsp fresh grated ginger (optional) INSTRUCTIONS: Blend with 1-2 cups of water. - [Green Smoothie with a Kick ](https://cleanandleanrevolution.com/green-smoothie-with-a-kick/) - SERVES ONE (360 calories per serving) 65 calories plain full fat yogurt 1/3 avocado Shy 1 T extra-virgin olive oil 1 small onion 1 handful spinach 1 handful chopped cabbage 1 small apple 1 clove garlic Sprinkle dried chili INSTRUCTIONS: Blend with 1-2 cups of water. - [Pineapple Coconut Smoothie](https://cleanandleanrevolution.com/pineapple-coconut-smoothie/) - SERVES ONE (360 calories per serving) 65 calories coconut yogurt 1/3 cup pineapple, chopped 1/3 small banana Shy 1 T coconut oil 1 T cashew butter ½ T chia seeds Handful of spinach 2 stalks celery 5 leaves basil INSTRUCTIONS: Blend with 1-2 cups of water - [coach minx published book ](https://cleanandleanrevolution.com/coach-minx-published-book/) - Your resident health coach, Coach Minx has just published her latest book! Please join me in congratulating her! With this book, Coach Minx, as she is affectionately known, explores the power and capacity we each have to rise to the challenges we face. Whether they are physical, emotional or financial, she encourages setting apart - [Carrot, Banana, Raisin Muffins](https://cleanandleanrevolution.com/paleo-carrot-banana-muffins/) - SERVES 12 (360 Calories Total Meal: Muffin 300 Calories + (choose one) medium apple, small pear, 2/3 cup berries 2 cups almond flour or meal 2 tsp baking soda 1 tsp sea salt 1 Tbs cinnamon 1 cup dates, pitted 1/2 cup raisins 3 ripe bananas 3 eggs 1 tsp apple cider vinegar 1/4 - [PESTO EGG MUFFINS](https://cleanandleanrevolution.com/pesto-egg-muffins/) - Yield: makes 12 muffins For pesto: 1/2 cup loosely packed fresh basil 1/3 cup almonds 1/3 cup olive oil 2 T water 1 small clove garlic Salt and pepper, to taste For egg muffins: 1 ½ T coconut oil 1 medium onion, diced 3 cups broccoli, chopped 7 oz bacon 8 pastured eggs INSTRUCTIONS Preheat - [clr system day 11](https://cleanandleanrevolution.com/clr-system-day-11/) - Clean & Lean Revolution System HOW TO SOAK LENTILS Now that you've soaked your lentils overnight, the first thing you'll want to do is to rinse them thoroughly and then let them drain. In the future, if you want to cook these soaked lentils, here's how you cook them: Rinse lentils and place in a - [clr system day 10](https://cleanandleanrevolution.com/clr-system-day-10/) - Clean & Lean Revolution System Soaking & Sprouting Lentils On Sunday you will use sprouted lentils in the Mason Jar salad recipe. To sprout lentils, you'll first soak these overnight in the refrigerator and then you will sprout these for two days in a colander. Soak your lentils overnight tonight Sprout Saturday and Sunday Use - [CLR system day 9](https://cleanandleanrevolution.com/clr-system-day-9/) - Clean & Lean Revolution System How You Eat is as Important As What You Eat What you eat and how often you eat has everything to do with the health choices that you make each and every day. Choosing to eat more of the right things, more often, will help to fuel you in a - [CLR system day 8](https://cleanandleanrevolution.com/clr-system-day-8/) - Clean & Lean Revolution System It's Go Time! Today you'll start the Clean & Lean Revolution System eating plan. I am excited to share with you one of my favorite Mason Jar Salads! There are close to 60 Mason Jar Salad recipes in the Recipe and Meal Plans section on the site. Mason Jar Salads - [CLR system day 6](https://cleanandleanrevolution.com/clr-system-day-6/) - Clean & Lean Revolution System Happy Monday! This Wednesday you'll start the Clean & Lean Revolution System eating plan, by following the meal plans provided. I recommend that you look over the week one meal plans, instructions and recipes today. Skim through the shopping list and tick off what you already have on hand. Then, - [CLR system Day 3-5](https://cleanandleanrevolution.com/clr-system-day-3-5/) - Clean & Lean Revolution System Now that you are kicking your day off with a green smoothie and you understand how important it is to set up your life habits to support your healthy eating goals, let’s talk about sleep (one of my favorite things to do). Creating a Restorative Sleep Routine Sleep. It is - [CLR day two ](https://cleanandleanrevolution.com/clr-day-two/) - Clean & Lean Revolution System Yesterday you watched the Welcome video and learned a bit about my philosophy and how this program is laid out. I hope that you have your ridiculously delicious green smoothie shopping list ready to go! Here is one that you can use: Why Weight Loss Should Be the - [CLR system launch](https://cleanandleanrevolution.com/clr-system-launch/) - Clean & Lean Revolution System Let's Do This! Today's the day you get your health back. This highly sophisticated system will walk you through setting up a clean and lean lifestyle one step at a time, one foundation at a time. You will receive an email, most days, with a quick tip, a video to watch - [](https://cleanandleanrevolution.com/5600/) - Clean & Lean Revolution System I post the next day's content between 10-11PM PST Soaking & Sprouting Lentils On Sunday you will use sprouted lentils in the Mason Jar salad recipe. To sprout lentils, you'll first soak these overnight in the refrigerator and then you will sprout these for two days in a colander. Soak - [system embedded code](https://cleanandleanrevolution.com/system-embedded-code/) - Foundation #1 Restorative Sleep Foundation #2 Healthy Eating Habits Foundation #3 Mindful Movement - [](https://cleanandleanrevolution.com/5558/) - Clean & Lean Revolution System I post the next day's content between 10-11PM PST Every Friday you'll receive a Two Minute Healthy Buzz video, offering inspiration and clarity with a dash of common sense. Today's video discusses the drive behind your cravings. Are you frustrated that every time you try to go on a ‘diet’ - [](https://cleanandleanrevolution.com/5530/) - These informative videos will walk you through your program, step by step. The information in the videos is also offered as modules that you can read. If you are like me, you like to listen and read information to get the most out of the message. This is a self paced program. You will build a - [SPAGHETTI SQUASH & BISON MEATBALLS](https://cleanandleanrevolution.com/spaghetti-squash-bison-meatballs/) - SERVES FOUR (420 calories per serving) 1 3-pound spaghetti squash 2 T water 1 tsp plus 2 T extra-virgin olive oil, divided 1/2 cup chopped fresh parsley, divided 1/2 cup finely shredded Parmesan cheese, divided 1 1/4 tsp Italian seasoning, divided 1/2 tsp onion powder 1/2 tsp sea salt, divided 1/2 tsp freshly ground pepper - [SALMON ROASTED WITH TOMATOES & OLIVES](https://cleanandleanrevolution.com/salmon-roasted-with-tomatoes-olives/) - SERVES FOUR (420 calories per serving) 2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges 1/2 medium onion, peeled and cut into thin wedges 2 strips orange zest, cut into thin slivers 2 T minced garlic, jar 2 tsp plus 2 T extra-virgin coconut oil 1/3 cup pitted Kalamata olives, coarsely chopped - [GRILLED SHRIMP SKEWERS OVER WHITE BEAN SALAD](https://cleanandleanrevolution.com/grilled-shrimp-skewers-over-white-bean-salad/) - SERVES THREE (420 calories per serving) 1 tsp finely grated lemon zest 1/3 cup lemon juice 3 T extra-virgin coconut oil 2 T packed fresh oregano, minced 2 T packed fresh sage, minced 2 T minced fresh chives 1 tsp freshly ground pepper 1/2 tsp sea salt 2 15-ounce cans cannellini beans, rinsed 12 cherry - [SWEET POTATO SOUP WITH GINGER, LEEK AND APPLE](https://cleanandleanrevolution.com/sweet-potato-soup-with-ginger-leek-and-apple/) - SERVES FOUR (420 calories per serving) 1 tsp plus 3 T extra virgin coconut oil 2 leeks, white and light green parts only, cleaned and sliced 4 tsp minced fresh ginger 2 1/4 pounds orange sweet potatoes (like jewel yams or garnet yams), peeled and diced 1/2 pound Yukon gold or russet potatoes, peeled - [Clean & Lean Revolution Launches Today! ](https://cleanandleanrevolution.com/clean-lean-revolution-launches-today/) - I am excited to launch the newly redesigned Clean & Lean Revolution System! Get the body that you have always wanted with this step by step plan. Check out the over 340 FIVE STAR praises from the members.In a nutshell, you'll set up your lifestyle to support your healthy eating habits. New Meal Plans, Shopping - [Clean & Lean Revolution System Launches Tomorrow! ](https://cleanandleanrevolution.com/clean-lean-revolution-system-launches-tomorrow/) - I am excited to launch the newly redesigned Clean & Lean Revolution System! Get the body that you have always wanted with this step by step plan. Check out the over 340 FIVE STAR praises from the members.In a nutshell, you'll set up your lifestyle to support your healthy eating habits. New Meal Plans! Gluten Free, Grains - [Green Smoothie Chart](https://cleanandleanrevolution.com/green-smoothie-chart/) - SERVES ONE (360 calories) Ridiculously Delicious Build-a-Green Smoothie Guide PROTEIN Choose One 65 calories FRUIT Choose One 52 calories HEALTHY FAT Add Avocado 90 calories AND Choose One Healthy Fat 115 calories OR omit avocado and add two CHIA & FLAX SEEDS Choose One 30 calories GREENS Add Spinach - [How to Soak and Sprout Adzuki Beans](https://cleanandleanrevolution.com/how-to-soak-and-sprout-adzuki-beans/) - ADZUKI BEANS HOW TO SOAK ADZUKI BEANS SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ teaspoon sea salt. Cover with a light cloth for 8 hours. RINSE adzuki beans thoroughly and drain. USE Cook soaked and rinsed beans - [How to Soak and Sprout Rice](https://cleanandleanrevolution.com/how-to-soak-and-sprout-rice/) - HOW TO SOAK RICE SOAK TIME: 9 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 9 hours. RINSE rice thoroughly and - [Newly Redesigned Clean & Lean Revolution Launches April 30th!](https://cleanandleanrevolution.com/newly-redesigned-clean-lean-revolution-system-launches-april-30th/) - Get the Body That You've Always Wanted! Join the Revolution: https://cleanandleanrevolution.com/system/ - [How to Soak and Sprout Almonds ](https://cleanandleanrevolution.com/how-to-soak-and-sprout-almonds/) - ALMONDS HOW TO SOAK ALMONDS SOAK TIME: 8-12 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth 8-12 hours. RINSE almonds thoroughly and drain. USE for snacking, or in baked goods or savory dishes. - [How to Soak and Sprout Alfalfa](https://cleanandleanrevolution.com/how-to-soak-and-sprout-alfalfa/) - ALFALFA HOW TO SOAK ALFALFA SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 8 hours. RINSE alfalfa thoroughly and drain. USE alfalfa seeds are best enjoyed sprouted. - [How to Soak and Sprout Buckwheat](https://cleanandleanrevolution.com/how-to-soak-and-sprout-buckwheat/) - HOW TO SOAK BUCKWHEAT SOAK TIME: 6 Hours PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 6 hours, or overnight. RINSE buckwheat thoroughly and drain. USE Cook soaked and rinsed buckwheat with 2:1 - [How to Soak and Sprout Chickpeas](https://cleanandleanrevolution.com/how-to-soak-and-sprout-chickpeas/) - HOW TO SOAK CHICKPEAS SOAK TIME: 12 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 12 hours. RINSE chickpeas thoroughly and drain. USE Cook soaked and rinsed beans with 4:1 water to - [How to Soak and Sprout Corn](https://cleanandleanrevolution.com/how-to-soak-and-sprout-corn/) - HOW TO SOAK CORN SOAK TIME: 12 HOURS PLACE non-GMO corn in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 12 hours. RINSE corn thoroughly - [How to Soak Fenugreek ](https://cleanandleanrevolution.com/how-to-soak-fenugreek/) - FENUGREEK HOW TO SOAK FENUGREEK SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 8 hours. RINSE fenugreek thoroughly and drain. USE Add to dishes while cooking; fenugreek - [How to Soak and Sprout Kamut](https://cleanandleanrevolution.com/how-to-soak-and-sprout-kamut/) - HOW TO SOAK KAMUT SOAK TIME: 7 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 7 hours. RINSE kamut thoroughly and drain. USE Cook soaked and rinsed kamut with 2:1 water to - [How to Soak and Sprout Millet](https://cleanandleanrevolution.com/how-to-soak-and-sprout-millet/) - MILLET HOW TO SOAK MILLET SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 8 hours. RINSE millet thoroughly and drain. USE Cook soaked and rinsed millet with 2:1 water - [How to Soak and Sprout Mung Beans](https://cleanandleanrevolution.com/how-to-soak-and-sprout-mung-beans/) - MUNG BEANS HOW TO SOAK MUNG BEANS SOAK TIME: 1 DAY PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 1 - [How to Soak and Sprout Oat Groats](https://cleanandleanrevolution.com/how-to-soak-and-sprout-oat-groats/) - We are used to seeing oats after they'be been processed through a roller. Rolled oats and quick oats are just the entire oat groat, smashed in heavy rollers, steamed, and slighlty toasted, all for the purpose of letting us cook them faster. HOW TO SOAK OAT GROATS SOAK TIME: 6 HOURS - [How to Soak and Sprout Pepitas](https://cleanandleanrevolution.com/how-to-soak-and-sprout-pepitas/) - PEPITA HOW TO SOAK PEPITA SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 8 hours. RINSE pepita - [How to Soak and Sprout Quinoa ](https://cleanandleanrevolution.com/how-to-soak-and-sprout-quinoa/) - HOW TO SOAK QUINOA SOAK TIME: 4 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 2 hours. RINSE quinoa thoroughly and drain. - [How to Soak and Sprout Sesame Seeds](https://cleanandleanrevolution.com/how-to-soak-and-sprout-sesame-seeds/) - HOW TO SOAK SESAME SEEDS SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 8 hours. RINSE sesame - [How to Soak and Sprout Sunflower Seeds](https://cleanandleanrevolution.com/how-to-soak-and-sprout-sunflower-seeds/) - HOW TO SOAK SUNFLOWER SEEDS SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for 2 hours. RINSE - [How to Soak and Sprout Lentils](https://cleanandleanrevolution.com/how-to-soak-and-sprout-lentils/) - LENTILS HOW TO SOAK LENTILS SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 8 hours. RINSE lentils thoroughly and drain. USE Cook soaked and rinsed lentils with 4:1 water - [How to Soak and Sprout Walnuts ](https://cleanandleanrevolution.com/how-to-soak-and-sprout-walnuts/) - HOW TO SOAK WALNUTS SOAK TIME: 4 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 4 hours. RINSE walnuts thoroughly and drain. USE for snacking, or in baked goods or savory dishes. - [How to Soak Pecans](https://cleanandleanrevolution.com/how-to-soak-pecans/) - SOAK TIME: 6 HOURS HOW TO SOAK PECANS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 6 hours. RINSE pecans thoroughly and drain. USE for snacking, or in baked goods or savory dishes. - [How to Soak Flax Seeds](https://cleanandleanrevolution.com/how-to-soak-flax-seeds/) - HOW TO SOAK FLAXSEEDS SOAK TIME: 8 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 8 hours. RINSE flaxseeds thoroughly and drain. Allow to dry on a towel. USE fresh ground - [How to Soak Cashews](https://cleanandleanrevolution.com/how-to-soak-cashews/) - CASHEWS HOW TO SOAK CASHEWS SOAK TIME: 2-2.5 HOURS PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp sea salt. Cover with a light cloth for 2-2.5 hours. RINSE cashews thoroughly and drain. USE for snacking, or in baked goods or savory - [Chickpea Dip](https://cleanandleanrevolution.com/chickpea-dip/) - CHICKPEA DIP SERVES TEN (65 calories per serving) 1 C organic chickpeas, canned, drained 2 T olive oil 3 T cilantro dash salt and pepper INSTRUCTIONS In a food processor, pulse together one cup cooked chickpeas with salt, pepper, and two tablespoons olive oil until roughly combined. Pulse in three tablespoons fresh cilantro. - [Chickpea Bajane](https://cleanandleanrevolution.com/chickpea-bajane/) - CHICKPEA BAJANE SERVES FIVE (420 calories per serving) QUINOA: 1 T ghee 1 garlic clove, minced 1 C organic vegetable broth 1 C water 1 C uncooked quinoa 1 1/2 tsp chopped fresh thyme 1/4 tsp salt CHICKPEA MIXURE: 1 T ghee, divided 2 C thinly sliced leek (about 1 large) 4 garlic cloves, - [Chicken/Tofu and Quinoa Salad](https://cleanandleanrevolution.com/chickentofu-and-quinoa-salad/) - SERVES TWO (420 calories per serving) 3 C purchased torn mixed greens for salads 3/4 C quinoa, cooked 1 T finely snipped fresh mint or 1 tsp dried mint, crushed 1 chicken breast or 4 oz tofu, grilled 3 T extra virgin olive oil Aged balsamic vinegar to taste INSTRUCTIONS Grill chicken (always pat dry - [Chicken Breast Fillets with Red and Yellow Peppers](https://cleanandleanrevolution.com/chicken-breast-fillets-with-red-and-yellow-peppers/) - The sauce for these chicken breasts–with tomatoes, olives, and oregano–is reminiscent of the classic puttanesca sauce. SERVES FIVE (420 calories per serving) 5 (4.5-ounce) skinless, boneless chicken breast halves, cut in half horizontally 3 T ghee or extra virgin coconut oil 3 C onion sliced crosswise 1 large yellow bell pepper, cut into 1/4-inch strips 1 - [Chana Masala](https://cleanandleanrevolution.com/chana-masala/) - SERVES FOUR (420 calories per serving) 2 1/2 T coconut oil 1 medium onion, chopped 1 large clove garlic, minced 1 T curry 1 T tomato paste 1 (15 oz) can chickpeas, drained, reserving 3 T liquid 1/2 T lemon juice 1/2 tsp salt 1 C water 1 tsp garam massala fresh black pepper, to - [Cashew Broccoli Stir Fry](https://cleanandleanrevolution.com/cashew-broccoli-stir-fry/) - CASHEW BROCCOLI STIR FRY SERVES THREE (420 calories per serving) 3 C broccoli, chopped 3 C carrots, chopped 3 C cremini mushrooms, sliced 1 onion, chopped 1 lb cooked brown rice Mai Fun noodles ¼ C cashews 1 T coconut oil Sauce: 3 T tamari 1 T miso 1 T rice vinegar 1 garlic - [Carrot and Coriander Soup](https://cleanandleanrevolution.com/carrot-and-coriander-soup/) - SERVES THREE (420 calories per serving) 1 T coconut oil 1 onion chopped 1 tsp ground coriander 1 sweet potato, chopped 1 lb carrots, peeled and chopped 5 C vegetable or chicken stock INSTRUCTIONS Heat oil in a large pan and add chopped onion and sauté 5 minutes until transparent. Stir in ground coriander and - [Calabacitas (Mexican-flavored Vegetables)](https://cleanandleanrevolution.com/calabacitas-mexican-flavored-vegetables/) - CALABACITAS (MEXICAN-FLAVORED VEGETABLES) Add a South-of-the-Border variation to your Healthiest Way of Eating. This recipe is an excellent source of health-promoting vitamin C, a powerful antioxidant that helps prevent damage to DNA and cellular structures caused by free radicals. SERVES FOUR (150 calories per serving) 1 medium onion, cut in half and sliced - [Cajun Yam Fries](https://cleanandleanrevolution.com/cajun-yam-fries/) - SERVES ELEVEN (150 calories per serving) 3 whole yams, peeled and cut into fries ½ T melted extra virgin coconut oil ½-1 tsp cajun seasoning INSTRUCTIONS In a small bowl mix 1/2 tablespoon melted coconut oil and seasoning. Place chopped yams in bowl and toss until completely covered. Spread on cookie sheet. Bake at - [How To Make Kefir](https://cleanandleanrevolution.com/how-to-make-kefir/) - Kefir is easier to make than yogurt and can be used in many ways, including in smoothies. Serves: 2-3 Timeframe: 1-2 days 2 cups fresh whole milk ½ cup good quality cream (optional) 1 T kefir grains INSTRUCTIONS Place grains in a fine strainer and rinse with filtered water. Place room temperature milk - [Home Made Cream Cheese](https://cleanandleanrevolution.com/home-made-cream-cheese/) - This homemade cream cheese is beyond delicious. Nancy’s makes a cultured cream cheese but this recipe is very easy and quick to make, plus it allows you to use whichever brand you like. Don’t discard the resulting whey-it can be used to ferment vegetables is a terrific protein source for smoothies. 2 quarts whole milk - [How to Make Homemade Yogurt](https://cleanandleanrevolution.com/how-to-make-homemade-yogurt/) - This recipe utilizes a probiotic culture specific for yogurt making. Alternatively, a couple tablespoons of previously made (or store bought with live cultures) can be used. Add flavorings and sweeteners of your liking after culturing is completed. 1 quart whole milk (cow or goat) 1 packet of Culture’s for Health yogurt starter 2-4 sterilized - [How to Make Homemade Ricotta Cheese](https://cleanandleanrevolution.com/how-to-make-homemade-ricotta-cheese/) - I came across this recipe a couple of years ago from a delightful cookbook on family meals, and immediately wanted to use it in one of my children’s cooking classes. Needless to say the cheese was a hit (as was the lasagna we made). This recipe creates a light and creamy fresh cheese that is - [How to Make Homemade Creme Fraiche](https://cleanandleanrevolution.com/how-to-make-homemade-creme-fraiche/) - Crème fraîche is a rich, slightly tangy cream that is easy to make (though can challenging to find in stores). Most common in France and other European countries, crème fraîche has a rich and creamy texture with a wide range of uses: from garnishing soups and blinis, to enriching sauces, to substituting it for mayonnaise, - [Kimchi](https://cleanandleanrevolution.com/kimchi/) - Kimchi is synonymous with Korea, but once a basic recipe is made, it can be flavored different ways. A big question is how to use it besides consuming as-is. Recipes after this one use kimchi in creative ways. Makes 1 quart 1 (2-pound) head napa cabbage 1/4 cup sea salt or kosher salt Distilled or - [Kimchi Omelet](https://cleanandleanrevolution.com/kimchi-omelet/) - Adding kimchi to an omelet is a creative way to include both flavor and kick off your digestive system in the right way. Serves 1 1 T fat (ghee, butter, olive oil) 1 scallion, thinly sliced 5 fresh shiitake or cremini mushrooms, stems discarded and caps thinly sliced 1/2 tsp sesame oil 1/4 tsp salt 1/8 - [Kimchi Fried Rice wiht Extra Greens](https://cleanandleanrevolution.com/kimchi-fried-rice-wiht-extra-greens/) - This meal is terrific for leftover rice; fresh rice may be used but the overall dish texture will be softer. Makes 2 servings 2 T coconut oil 1 cup kimchi, roughly chopped 1 tsp chili flakes 2 cups cooked brown rice, preferably leftover 2 cups thinly sliced greens (baby bok choy, spinach, chard, etc.) 4 - [Kale & Daikon Kimchi](https://cleanandleanrevolution.com/kale-daikon-kimchi/) - 2 pounds Nappa cabbage 6 cups water 6 T kosher salt 1 8-10” piece daikon radish 2 carrots 4-5 large kale leaves 3 scallions 7-8 cloves peeled garlic 3-inch pieces of peeled gingerroot 1-2 dried or fresh red chili ¼ of a large white onion Red pepper powder (optional)* INSTRUCTIONS Cut cabbage head in - [Pickled Fennel with Orange Zest](https://cleanandleanrevolution.com/pickled-fennel-with-orange-zest/) - This is a terrific “quick” pickle recipe that pairs well with cheese or fish, or as a topping on a sandwich or served on the side with roasted pork or poultry. 4 large fennel bulbs with leaves (fronds) attached, about 1 pound each ½ cups white wine vinegar (6% acidity) 1 ½ cups fresh - [Lemony Pickled Cauliflower](https://cleanandleanrevolution.com/lemony-pickled-cauliflower/) - This lemony cauliflower adds a delicious crunch and pop of flavor to salads, fish, poultry, cheese or even sandwiches. 2 cups distilled white vinegar 3 T pickling salt 1 lemon, sliced 1 ½ tsp mustard seed, divided 1 ½ tsp cumin seed, divided ¾ tsp red pepper flakes, divided ¾ tsp black peppercorns, divided 1 - [Quick Brine Pickled Carrots](https://cleanandleanrevolution.com/quick-brine-pickled-carrots/) - 1 cup filtered water 1 cup apple cider vinegar (make sure it’s commercial vinegar that is at least 5% acidity) 1 tablespoon pickling salt (or 1 1/2 tablespoons kosher salt) A palmful (each) of at least a few of the following: crushed bay leaves peppercorns hot pepper flakes allspice berries coriander seeds whole cloves - [Quick Pickled Red Onion](https://cleanandleanrevolution.com/quick-pickled-red-onion/) - ½ red onion 1 cup very hot water ¼ cup white wine or rice vinegar ½ cup cold water 1 T unbleached cane sugar (Florida Crystals) 2 peppercorns 1 dried red chili pepper ¼ tsp salt INSTRUCTIONS Cut onion in half and remove peel. Slice the onion into very thin half moons and place - [Fermented Hot Chili Sauce](https://cleanandleanrevolution.com/fermented-hot-chili-sauce/) - Seasoned with fresh garlic this fermented hot chili sauce is rich with flavor, bright and fiery. Use it in strict moderation to add flavor and heat to your meals. You’ll notice that the flavor of this sauce is more uniquely complex than vinegary sauces you can purchase at the grocery store. Yield: about a quart - [Probiotic and Beet Root Relish](https://cleanandleanrevolution.com/probiotic-and-beet-root-relish/) - Yield: Approximately, 24 2-ounce portions Prep: 10 to 20 mins plus 3-4 days fermentation time Don’t let the high yield of the recipe deter you; this apple and beetroot relish is rich in beneficial, lactic-acid-producing bacteria which naturally preserve the dish, ensuring that it will keep for approximately six weeks or longer when refrigerated. 3 - [Fermented Bean Paste](https://cleanandleanrevolution.com/fermented-bean-paste/) - Use as a perfect base for Mexican or Asian dishes. Because it is fermented, it will last (almost) forever in the refrigerator. Serves: 4-6 Timeframe: 3 days 3 cups cooked black or pinto beans 1/2 small onion, chopped 3 cloves garlic, minced 3 tsp sea salt 1/4 cup whey INSTRUCTIONS Place onion and - [Fermented Salsa](https://cleanandleanrevolution.com/fermented-salsa/) - Easy to make, the perfect condiment and lasts a lot time in the refrigerator-the perfect combination! Timeframe: 2 days 3 medium tomatoes, diced 1 small onion, chopped Chili peppers to taste 3 cloves garlic, minced 1/2 bunch cilantro, chopped 1/2 tsp oregano Juice of 1 lemon 1 tsp sea salt 1/4 cup whey ¼ - [Kombucha](https://cleanandleanrevolution.com/kombucha/) - Kombucha is very popular and easy to make. By making your own kombucha, you will always have a starter, the ‘mother,’ which you can use for future batches or give a mother to a friend for them to make their own kombucha. Serves: 16 Timeframe: About 7 days 4 quarts 1 cup sugar * - [How to Make Coconut Kefir](https://cleanandleanrevolution.com/how-to-make-coconut-kefir/) - 1 tablespoon kefir grains 1 quart milk** glass jar cheese cloth fine metal strainer rubber band *You can purchase kefir grains at many health food stores or at www.bodyecology.com As people make kefir, they make large amounts of kefir grains. These can be split so that you can get some from a friend or give - [LAYERED QUINOA SALAD WITH BEET VINAIGRETTE](https://cleanandleanrevolution.com/layered-quinoa-salad-with-beet-vinaigrette/) - SERVES FIVE (420 calories per serving) Citrus Coconut Roasted Beets 4 medium beets, cleaned, peeled and chopped into quarters 1 T fresh orange Juice 1 T melted unrefined extra virgin coconut oil A few pinches of fine Sea Salt For the Beet Vinaigrette 1 Citrus Coconut Roasted Beet 1 1/2 ounces orange juice, - [Rainbow Salad in a Mason Jar](https://cleanandleanrevolution.com/rainbow-salad-in-a-mason-jar/) - SERVES FIVE (420 calories per serving) For the Dressing 5 T extra virgin olive oil 1/4 cup lemon juice 1 ½ T honey ½ T minced garlic, jar 1 tsp sea salt Fresh ground pepper Salad Ingredients 2 cans wild pacific salmon, drained and chopped 2 ½ cups tomatoes, diced 1 ¼ - [Orange Ginger Wild Rice Mason Jar Salad](https://cleanandleanrevolution.com/orange-ginger-wild-rice-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Orange Ginger Dressing 2/3 cup 100% pure orange juice (or use freshly squeezed) 1/ cup 100% pure apple juice 1 T apple cider vinegar 1 T fresh minced ginger 1 T fresh lime juice 5 T extra virgin olive oil ½ tsp sea salt Salad - [Gazpacho Mason Jar Salad](https://cleanandleanrevolution.com/gazpacho-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Spicy Lemon Vinaigrette 4 T lemon juice 5 ½ T extra virgin olive oil 2 tsp Dijon mustard 1 T honey 1 T minced garlic, jar 1/4 tsp pepper ½ tsp sea salt ½ tsp hot sauce Salad Ingredients 2 ½ cups green pepper, chopped - [Chicken Salad Mason Jar Salad](https://cleanandleanrevolution.com/chicken-salad-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Hazelnut Vinaigrette 1 tsp salt ½ tsp pepper 5 ½ T hazelnut oil or extra virgin olive oil 4 ½ T balsamic vinegar Salad Ingredients 2 ½ cups cooked, shredded chicken 1 ¼ cups kefir (substitute plain yogurt) 1 2/3 cups grapes, sliced in half - [Sprouted Spring Mason Jar Salad](https://cleanandleanrevolution.com/sprouted-spring-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Basil Vinaigrette 5 ½ T extra virgin olive oil 3 ½ T red wine vinegar 1 T honey 4-6 fresh basil leaves, chopped 2 tsp sweet Dijon mustard Sea salt & coarse black pepper to taste Salad Ingredients 1 ½ cups cooked chickpeas, thoroughly rinsed - [Kale and Quinoa Mason Jar Salad ](https://cleanandleanrevolution.com/kale-and-quinoa-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing 10 T Annie’s Naturals Organic Red Wine & Olive Oil Salad Dressing Salad Ingredients 1 2/3 cups canned pinto beans, rinsed and drained 2 ½ cups cooked quinoa 10 T pre-made hummus (I used black bean hummus) 2 ½ cups chopped tomato 5 cups - [Layered 7 Bean Mason Jar Salad](https://cleanandleanrevolution.com/layered-7-bean-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Lemon Vinaigrette Juice and zest of 1 lemon ½ T honey 5 ½ T extra virgin olive oil ½ tsp each sea salt and pepper Salad Ingredients 1 ¼ cups canned pinto beans, rinsed and drained 10 T canned navy beans, rinsed and drained 1 - [Coconut Lime Cucumber Mason Jar Salad](https://cleanandleanrevolution.com/coconut-lime-cucumber-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing 1 ¼ cups coconut yogurt, plain, unsweetened OR organic full fat yogurt, plain Juice of one lime 4 T + 1 tsp extra virgin olive oil 1 tsp sea salt Salad Ingredients 1 can 400g chickpeas, rinsed and drained 1 ¼ cups cherry tomatoes - [Chop Salad with Dijon Basamic Vinegar Mason Jar Salad](https://cleanandleanrevolution.com/chop-salad-with-dijon-basamic-vinegar-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing 2 T Dijon mustard 2 ½ T white balsamic vinegar ½ tsp sea salt ¼ tsp ground black pepper 5 ½ T extra virgin olive oil Salad Ingredients 2 ½ cups cooked quinoa 1 can (15 ounces) chickpeas, rinsed and drained 2ounces cooked turkey - [Peach, Tomato and Basil Mason Jar Salad](https://cleanandleanrevolution.com/peach-tomato-and-basil-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing 2 T balsamic vinegar 5 T extra virgin olive oil 2 T lemon juice 1 T honey ½ tsp sea salt Fresh ground pepper to taste Optional: tiny pinch of red chili flakes (to taste) Salad Ingredients 5 Roma tomatoes, chopped 3 peaches, chopped - [Carrots, Eggs and Feta Mason Jar Salad](https://cleanandleanrevolution.com/carrots-eggs-and-feta-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing 2 T lemon juice 1 ½ T lime juice 4 ½ T extra virgin olive oil 2 T honey 1 tsp sea salt Salad Ingredients 2 ½ cups carrot, sliced 2 ½ cups red pepper or tomato, chopped 5 hard-boiled pastured eggs, cooled and - [Seven Layer Pacific Salmon Mason Jar Salad](https://cleanandleanrevolution.com/seven-layer-pacific-salmon-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing 1 cup full fat plain Greek yogurt Juice of 1 lemon 4 T extra virgin olive oil 12 fresh basil leaves, chopped finely Sea salt and pepper to taste Salad Ingredients 2 cans of wild caught Pacific salmon (or sprouted tofu, cubed) 2 large - [Mediterranean Inspired Mason Jar Salad](https://cleanandleanrevolution.com/mediterranean-inspired-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Mediterranean Dressing ¼ cup lemon juice 5 ½ T extra virgin olive oil 2 T minced garlic, jar 1 tsp sea salt and pepper to taste Salad Ingredients 1 ¼ cup bulgur cooked 1 large can (28 oz.) chickpeas, rinsed, drained 1 large seedless cucumber, diced 2 - [South of the Border Mason Jar Salad](https://cleanandleanrevolution.com/south-of-the-border-mason-jar-salad/) - SERVES FIVE (420 calories per serving) South of the Border Dressing 4 T extra virgin olive oil 2 T lime juice 1 ½ T honey 1 tsp cumin powder 1/4 tsp of EACH garlic powder, chili powder, salt, and pepper Salad Ingredients 2 ½ cups canned black beans, rinsed and drained 2 ½ - [Balsamic Dressing with Quinoa and Peppers Mason Jar Salad](https://cleanandleanrevolution.com/balsamic-dressing-with-quinoa-and-peppers-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Balsamic Vinaigrette 5 T olive oil 1/4 cup balsamic vinegar 1 T lemon juice 1 T maple syrup 1 tsp dried dill Salad Ingredients 3 ¾ cups cooked quinoa 3 Roma tomatoes, chopped 1 2/3 cup red pepper, chopped 2 medium zucchini, chopped 2 ½ cups white - [Curried Lentil and Kale Mason Jar Salad](https://cleanandleanrevolution.com/curried-lentil-and-kale-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Greek Dressing 1 ¼ cup Greek yogurt 2/3 cup crumbled feta 3 T honey Sea salt and fresh pepper to taste Salad Ingredients 4 ¾ cups cooked green or brown lentils 2 ½ T good curry powder 3 1/3 cups cherry tomatoes, halved 5 cups kale, chopped - [Greek Chickpea Mason Jar Salad](https://cleanandleanrevolution.com/greek-chickpea-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Greek Dressing 5 T extra virgin olive oil Juice of ½ lemon 1 ½ T honey 1 T minced garlic, jar Pinch red pepper flakes Sea salt and freshly ground black pepper to taste Salad Ingredients - [Purple Passion Mason Jar Salad](https://cleanandleanrevolution.com/purple-passion-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Vinaigrette Juice of 1 tangerine 1 T minced garlic, jar ¼ cup finely minced onion ¼ cup of white balsamic vinegar 5 T extra virgin olive oil Sea salt and pepper to taste Salad Ingredients 2 ½ cups purple/red cabbage, shredded 2 ½ cups red - [Greens and White Bean Mason Jar Salad](https://cleanandleanrevolution.com/greens-and-white-bean-mason-jar-salad/) - *this recipe is for the salad pictured second from the left SERVES FIVE (420 calories per serving) For the Vinaigrette 6 T extra virgin olive oil 2 T lemon juice 2 T red wine vinegar 2 tsp Italian seasoning (or oregano spice) 1 T minced garlic, jar Fresh-ground sea salt and black pepper, to taste - [Vegetable Medley Mason Jar Salad ](https://cleanandleanrevolution.com/vegetable-medley-mason-jar-salad/) - *this recipe is for the salad pictured on the far left SERVES FIVE (420 calories per serving) For the Vinaigrette 5 T + 1 tsp extra virgin olive oil 4 T white wine vinegar 1 T dijon mustard 1 T honey ½ tsp sea salt Fresh ground pepper to taste Salad Ingredients 5 - [Radish Quinoa Mason Jar Salad](https://cleanandleanrevolution.com/radish-quinoa-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Vinaigrette 5 T + 1 tsp extra virgin olive oil 4 T white wine vinegar 1 T honey ½ tsp sea salt Fresh ground pepper to taste Salad Ingredients 3 ¾ cups cooked quinoa 2 ½ cups blueberries 1 ¼ cups of diced tomatoes 2 - [Carrot, Beet and Garbanzo Bean Mason Jar Salad](https://cleanandleanrevolution.com/carrot-beet-and-garbanzo-bean-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Vinaigrette 5 T extra-virgin olive oil ¼ cup apple cider vinegar 1 T Dijon mustard 1 T honey Sea salt and ground black pepper to taste Salad Ingredients 3 ¾ cups garbanzo beans (chickpeas), drained and rinsed 2 1/2 cups shredded beets 2 1/2 cups - [Chopped Chicken to Go Mason Jar Salad](https://cleanandleanrevolution.com/chopped-chicken-to-go-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing ¾ cup + 1 T Annie’s Roasted Garlic Vinaigrette Salad Ingredients 1 2/3 cups diced or shredded cooked lean chicken breast 2 ½ cups cooked quinoa 2 ½ cups mixed sweet bell peppers, diced 1 ¼ cups celery, diced 1 2/3 cups carrots, grated - [Arugula, Corn and White Bean Mason Jar Salad](https://cleanandleanrevolution.com/arugula-corn-and-white-bean-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing ¾ cup + 1 T Annie’s Green Goddess Dressing Salad Ingredients 10 cup arugula or chopped romaine 2 1/2 cup shredded carrots 2 1/2 cup fresh or thawed frozen corn 2 1/2 cup white beans, drained and rinsed 10 tablespoon chopped onion INSTRUCTIONS - [Beets, Sprouts and Broccoli Mason Jar Salad ](https://cleanandleanrevolution.com/beets-sprouts-and-broccoli-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Dressing ¾ cup + 1 T Annie’s Green Goddess Dressing Salad Ingredients 2 ½ cups canned kidney beans, rinsed and drained 1 ¼ cups marinated artichoke hearts 2 ½ cups broccoli florets 2 ½ cups diced cucumber 1 ¼ cups grated beets 2 ½ - [Field Greens and Blueberries Mason Jar Salad ](https://cleanandleanrevolution.com/field-greens-and-blueberries-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Red Wine Vinegar Dressing 2 T red wine vinegar 2 T lemon juice 1 T honey ½ tsp sea salt Freshly ground black pepper 5 T + 1 tsp extra virgin olive oil Salad Ingredients 2 ¾ cups blueberries 2 ½ cup mandarin oranges 2/3 cup red - [Asian Sesame Mason Jar Salad ](https://cleanandleanrevolution.com/asian-sesame-mason-jar-salad/) - SERVES FIVE (420 calories per serving) For the Vinaigrette ¾ cup Annie's brand shiitake sesame vinaigrette Salad Ingredients 5 cups edamame 2 ½ cups red bell pepper, diced 2 ½ cups diced cucumbers 2 cups mandarin oranges, peeled and chopped 2 ½ cups shredded carrots 5 T sesame seeds, toasted 2 ½ cups alfalfa - [Foundations - Build Your Own Meal Plan](https://cleanandleanrevolution.com/foundations-build-your-own-meal-plan/) - Healthy whole foods eating can be fun, delicious AND easy! Quickly create a meal plan using one of these Foundations – Build Your Own Meal Plan templates AND you get to choose your favorite dinner recipes. The goal here is minimal cooking and maximum enjoyment. Step One: Pick your Foundations – Build Your Own - [Meal Plans](https://cleanandleanrevolution.com/meal-plans/) - The Clean and Lean Revolution meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. FOUNDATIONS Use These Templates To Build Your Own Meal Plan *You Choose the Dinners! Four Week Meal Plans One Week Meal Plan - Flavorful Chicken One Week Meal Plan - Seafood Focused - [Foundations - Hot Breakfast Cereal](https://cleanandleanrevolution.com/foundations-meal-plan-hot-breakfast-cereal/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. HOT BREAKFAST CEREAL ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Maple-Pecan Breakfast Quinoa](https://cleanandleanrevolution.com/foundations-maple-pecan-breakfast-quinoa/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. MAPLE-PECAN BREAKFAST QUINOA ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Hot Granola](https://cleanandleanrevolution.com/foundations-hot-granola/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. HOT GRANOLA ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Hearty Smoothie & Fall Frittata](https://cleanandleanrevolution.com/foundations-hearty-smoothie-fall-frittata/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. HEARTY SMOOTHIE & FALL FRITTATA ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Carrot, Banana, Raisin Muffin](https://cleanandleanrevolution.com/foundations-carrot-banana-raisin-muffin/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. CARROT, BANANA, RAISIN MUFFIN ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Green Smoothie and Hot Granola](https://cleanandleanrevolution.com/foundations-green-smoothie-hot-granola/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. GREEN SMOOTHIE & HOT GRANOLA ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Green Smoothie & Coconut Quinoa Pudding](https://cleanandleanrevolution.com/foundations-green-smoothie-coconut-quinoa-pudding/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. GREEN SMOOTHIE & COCONUT QUINOA PUDDING ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Green Smoothie & Quinoa Salad](https://cleanandleanrevolution.com/foundations-green-smoothie-quinoa-salad/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. GREEN SMOOTHIE & QUINOA SALAD ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST - [Foundations - Yogurt Parfait and Larabar](https://cleanandleanrevolution.com/foundations-yogurt-parfait-larabar/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. YOGURT PARFAIT AND LARABAR ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Rise and Shine Quinoa & Parfait](https://cleanandleanrevolution.com/foundations-rise-shine-quinoa-parfait/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. RISE AND SHINE QUINOA & PARFAIT ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Poached Egg Stack & Chai GF Oats](https://cleanandleanrevolution.com/foundations-poached-egg-chai-oats/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. POACHED EGG STACK & CHAI GF OATS ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Green Smoothie and Larabar](https://cleanandleanrevolution.com/foundations-meal-plan-green-smoothie-larabar/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. GREEN SMOOTHIE AND LARABAR ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST - [Foundations - Green Smoothie and Mason Jar Salad](https://cleanandleanrevolution.com/foundations-meal-plan-green-smoothie-mason-jar-salad/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. GREEN SMOOTHIE AND MASON JAR SALAD ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Foundations - Yogurt Parfait & Mason Jar Salad ](https://cleanandleanrevolution.com/foundations-yogurt-parfait-mason-jar-salad/) - The meal plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. YOGURT PARFAIT & MASON JAR SALAD ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [One Week Meal Plan - Flavorful Chicken](https://cleanandleanrevolution.com/one-week-meal-plan-flavorful-chicken/) - The 28 Day Fall Cleanse Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. FLAVORFUL CHICKEN ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [One Week Meal Plan - Seafood Focused](https://cleanandleanrevolution.com/one-week-meal-plan-seafood-focused/) - The 28 Day Fall Cleanse Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day. SEAFOOD FOCUSED ONE WEEK MENU PLAN ONE WEEK SHOPPING LIST ONE WEEK RECIPES - [Balanced Meal Approach](https://cleanandleanrevolution.com/balanced-meal-approach/) - Balanced Meal Formula: GRAIN OR STARCH* + PROTEIN + COLOR (fruit or non-starch vegetable) with a dash of HEALTHY FATS Starch: banana, potato, sweet potato, corn, squash, bread *Notice that the formula states a grain OR starch. Eating pasta AND bread or oatmeal AND banana or sweet potato AND rice together focuses a meal too - [Tofu Living Mason Jar Salad with Sesame Lemon Dressing](https://cleanandleanrevolution.com/tofu-living-mason-jar-salad-with-sesame-lemon-dressing/) - SERVES FIVE (420 calories per serving) Sesame-Lemon Vinaigrette 2 ½ T tahini 1 T lemon juice Pinch of red pepper flakes 1 T sesame oil 2 ½ T extra virgin olive oil 2 T seasoned rice wine vinegar ½ tsp sea salt ½ tsp black pepper ½ tsp oregano 1 T minced garlic, jar - [Creamy Peach Smoothie Packs a Punch](https://cleanandleanrevolution.com/creamy-peach-smoothie-packs-a-punch/) - Create this creamy peach smoothie by adding a 1/2 tsp chia seeds (let these soak for 5 minutes before using) and 2 tsp coconut oil. To give it a punch, add my secret ingredients....a pinch of cayenne pepper and a squeeze of lemon kicks this smoothie into detox mode (and it will clear your sinuses in the process). - [Colorful Berry Mason Jar Salad With Ginger-Dijion Vinaigrette](https://cleanandleanrevolution.com/colorful-berry-mason-jar-salad-with-ginger-dijion-vinaigrette/) - SERVES FIVE (420 calories per serving) Ginger-Dijon Vinaigrette 2 T white vinegar 1 ½ T Dijon mustard 5 ½ T extra virgin olive oil 1 T minced fresh ginger Pinch of red pepper chili flakes (to taste) Salad Ingredients 2 ½ cups chopped cucumber 2 ½ cups chopped red pepper ¾ cup cashews - [Chunky Mediterranean Mason Jar Salad](https://cleanandleanrevolution.com/chunky-mediterranean-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Mediterranean Vinaigrette 5 ½ T extra virgin olive oil 2 ½ T lemon juice 1 T honey ½ tsp dried basil ½ tsp dried oregano ¼ tsp dried rosemary ½ T minced garlic, jar Salad Ingredients 2 ½ cups red sugar plum tomatoes 2 ½ cups chopped English - [Mason Jar Stacked Salad Nicoise ](https://cleanandleanrevolution.com/mason-jar-stacked-salad-nicoise/) - SERVES FIVE (420 calories per serving) Anchovy Vinaigrette ¼-½ tsp anchovy paste ¼ cup balsamic vinegar 1 T maple syrup 1 T Dijon mustard Sea salt and pepper 4 ½ T extra-virgin olive oil Salad Ingredients 3 cups boiled potatoes, room temperature and chopped 1 ½ cups blanched green beans 1 ½ cups - [Chickpea, Cucumber, Quinoa Mason Jar Salad](https://cleanandleanrevolution.com/chickpea-cucumber-quinoa-mason-jar-salad/) - -In-A-Jar: July 8, 2015 SERVES FIVE (420 calories per serving) Lemon Vinaigrette 6 T extra virgin olive oil 2 T white wine vinegar 2 T lemon juice Sea salt and pepper to taste Salad Ingredients 2 ½ cups cooked, cold quinoa 1 ½ cups chickpeas, rinsed & dried 2 ½ cups grape - [Avocado, Lime & Quinoa Mason Jar Salad ](https://cleanandleanrevolution.com/avocado-lime-quinoa-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Avocado-Lime Vinaigrette 3 T extra-virgin olive oil 1 cup cilantro 1 T minced garlic, jar Juice of 1 orange Juice of 2 limes 1 avocado Sea salt & pepper to taste (about 1/2 tsp of each) Salad Ingredients 3 ¾ cups cooked, cold quinoa 2 cups canned - [Chicken, Grape, Walnut and Spinach Mason Jar Salad](https://cleanandleanrevolution.com/chicken-grape-walnut-and-spinach-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Mustard-Thyme Vinaigrette 2 T red wine vinegar 2 T country Dijon mustard 1 tsp chopped fresh thyme leaves 1/4 tsp sea salt 1/4 tsp freshly ground black pepper 6 T extra virgin olive oil Salad Ingredients 10 ounces cooked chicken breast, chopped 2 ½ cups red grapes, - [Italian Herb Mason Jar Salad ](https://cleanandleanrevolution.com/italian-herb-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Italian Herb Dressing 5 ½ T extra virgin olive oil 2 T lemon juice ½ T minced garlic, jar 1 tsp onion powder 1 tsp dried oregano ¼ tsp dried basil 1 tsp honey ¼ tsp sea salt Salad Ingredients 2 cups dry quinoa pasta, cooked 1 - [Quinoa, Walnut, Spinach and Mushroom Mason Jar Salad](https://cleanandleanrevolution.com/quinoa-walnut-spinach-and-mushroom-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Balsamic Vinaigrette 4 ½ T extra virgin olive oil 3 T balsamic vinegar 2 T water 2 T honey ¼ tsp sea salt ¼ tsp black pepper Salad Ingredients 3 ¾ cups cooked quinoa 1 2/3 cups cherry tomatoes 2/3 cup chopped walnuts 1 2/3 cups - [Chopped Black Bean and Corn Mason Jar Salad](https://cleanandleanrevolution.com/chopped-black-bean-and-corn-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Salad Ingredients 1 ¼ cups salsa 8 oz plain full fat yogurt 2 cans black beans, drained, rinsed 1 ¼ cups cherry tomatoes 1 12 oz package frozen corn, thawed ½ red onion, diced 2 avocados, chopped 1/3 cup aged white cheddar cheese, grated 5 cups mixed greens - [Chopped Broccoli, Chicken, and Swiss Mason Jar Salad](https://cleanandleanrevolution.com/chopped-broccoli-chicken-and-swiss-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Yogurt Dressing ¼ cup full fat plain yogurt 4 T extra virgin olive oil 2 T white wine vinegar ½ T minced garlic, jar 1 T honey 2 tsp dill, dried Sea salt and pepper to taste Salad Ingredients 5 ounces dry spiral quinoa pasta, cooked and - [Shrimp & Feta Cobb Salad](https://cleanandleanrevolution.com/shrimp-feta-cobb-salad/) - SERVES FIVE (420 calories per serving) White wine Vinaigrette 5 T extra virgin olive oil 4 ½ T white wine vinegar 1 ½ T honey 1 T mustard Sea salt and pepper to taste Salad Ingredients 1 2/3 cups shrimp, cooked - [Black Bean Salad with Jalapeño Lime Dressing](https://cleanandleanrevolution.com/black-bean-salad-with-jalapeno-lime-dressing/) - SERVES FIVE (420 calories per serving) Jalapeno Lime Dressing Juice of 1 lime 2 T white wine vinegar 1 T honey ½ small jalapeno, seeded, deveined and chopped ½ tsp fine sea salt 1 T minced garlic, jar 5 T extra virgin olive oil Salad Ingredients 1 2/3 cups canned black beans, rinsed - [Maybe If We All Eat Green, Spring Will Come Faster?](https://cleanandleanrevolution.com/maybe-if-we-all-eat-green-spring-will-come-faster/) - I call this a green zinger! I challenge you to drink this in place of your morning coffee! SERVES ONE (360 calories per serving) 4-5 kale leaves 1 medium green apple 1/2 lemon juiced 65 calories coconut yogurt, plain, unsweetened OR coconut kefir, plain 2 tsp flax oil 1 T cashew butter 1-2 cups of - [Arugula Blueberry and Bacon Mason Jar Salad ](https://cleanandleanrevolution.com/arugula-blueberry-and-bacon-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Balsamic Vinaigrette 3 ½ T balsamic vinegar (no need for the really expensive stuff) 1 T dijon mustard 1/2 tsp dried marjoram (or oregano) 1/2 tsp dried basil 5 ½ T extra virgin olive oil Salad Ingredients 2 ½ cup blueberries, washed and dried 2 ½ cup diced - [Zucchini Pasta Mason Jar Salad with Avocado and Spinach Dressing](https://cleanandleanrevolution.com/zucchini-pasta-mason-jar-salad-with-avocado-and-spinach-dressing/) - SERVES FIVE (420 calories per serving) Avocado Spinach Dressing 3 T extra virgin olive oil 1/3 cup Greek yogurt, plain 2% 1 ripe avocado Juice of 1/2 lemon 1 cup fresh packed spinach ½ tsp sea salt ¼ tsp pepper Salad Ingredients 2 ½ cups shelled edamame 25 kalamata olives, chopped 1 ¼ - [Arugula Pesto Quinoa Mason Jar Salad](https://cleanandleanrevolution.com/arugula-pesto-quinoa-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Arugula Pesto 1 cup fresh arugula ½ cup parsley 2 T lemon juice 4 T extra virgin olive oil 1/4 cup pine nuts, toasted ½ tsp sea salt ½ tsp minced garlic, jar Salad Ingredients 3 ¾ cups quinoa, cooked 1 2/3 cups carrots, grated 1 2/3 cups - [Strawberry Spinach Mason Jar Salad ](https://cleanandleanrevolution.com/strawberry-spinach-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Strawberry-Lime Vinaigrette 4 ½ T extra virgin olive oil 1 ½ T white wine vinegar 1 ½ T lime juice 1 T mustard 2 T strawberry preserves Sea salt and pepper to taste Salad Ingredients 2 ½ cups cooked quinoa 10 T sunflower seeds 1 ¼ cup - [Asian Inspired Quinoa Mason Jar Salad ](https://cleanandleanrevolution.com/asian-inspired-quinoa-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Asian Vinaigrette 3 T extra virgin olive oil 4 T lite seasoned rice vinegar 1 T tamari 2 T peanut butter 1 T ginger Salad Ingredients 3 cups cooked quinoa 2/3 cups + 1 T peanuts, chopped 1 ¼ cups snow peas, chopped 1 ¼ cups carrot, shredded - [Mediterranean Quinoa Mason Jar Salad](https://cleanandleanrevolution.com/mediterranean-quinoa-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Mediterranean Vinaigrette 4 ½ T extra virgin olive oil 4 ½ T white wine vinegar 2/3 tsp sea salt 2 T chia seeds, ground 1 2/3 T dried oregano leaves Salad Ingredients 2 ½ cups cooked quinoa 1 ½ cups canned garbanzo beans, rinsed, drained 1 ½ cups - [Fiesta Mason Jar Salad](https://cleanandleanrevolution.com/fiesta-mason-jar-salad/) - SERVES FIVE (420 calories per serving) Fiesta Vinaigrette 4 ½ T extra virgin olive oil 4 ½ T white wine vinegar 2/3 tsp sea salt 2 T chia seeds, ground 1 2/3 T taco seasoning Salad Ingredients 2 ½ cups cooked quinoa 1 ½ cups canned black beans, rinsed, drained 10 T pumpkin seeds - [Mason Jar Curry Quinoa Salad ](https://cleanandleanrevolution.com/mason-jar-curry-quinoa-salad/) - SERVES FIVE (420 calories per serving) Curry Vinaigrette 4 ½ T extra virgin olive oil 4 ½ T white wine vinegar 2/3 tsp sea salt 1 2/3 T curry powder 2 T chia seeds, ground Salad Ingredients 2 ½ cups cooked quinoa 1 ¼ cup canned garbanzo beans, rinsed, drained 5 T toasted - [Parsley Grape and Spinach Smoothie ](https://cleanandleanrevolution.com/parsley-grape-and-spinach-smoothie/) - SERVES ONE (360 calories per serving) ½ cup green grapes 65 calories Full Fat, cream on the top cow yogurt 1 handful parsley 2 handful spinach 1/3 avocado 1 T cashew butter 2 tsp ground flax Squeeze of Lemon Blend with 1-2 cups of water This smoothie was created using the Build a Green - [Pineapple Mango Ginger Smoothie](https://cleanandleanrevolution.com/pineapple-mango-ginger-smoothie/) - SERVES ONE (360 calories per serving) 1 handful spinach 1 scoop unflavored protein 1/3 cup diced pineapple 1/3 cup diced mango Shy 1 T coconut oil 1 tsp almond butter ½ T chia seeds 1 tsp fresh grated ginger ¼ tsp turmeric Blend with 1-2 cups of water This smoothie was created using the Build - [Persimmon Ginger Smoothie](https://cleanandleanrevolution.com/persimmon-smoothie/) - SERVES ONE (360 calories per serving) 2 stalks celery 1/2 ripe persimmon 65 calories Kefir 1/3 avocado 1 T cashew butter 2 tsp ground flax 1 tsp fresh grated ginger 1-2 cups of water Pinch of sea salt This smoothie was created using the Build a Green Smoothie Chart. If you need to make any - [Kale and Green Apple Smoothie](https://cleanandleanrevolution.com/kale-and-green-apple-smoothie/) - SERVES ONE (360 calories per serving) 4-5 kale leaves 1 medium green apple 1/2 lemon juiced 1 scoop PurePea Vanilla Protein 2 tsp flax oil 1 T cashew butter 1-2 cups of water This smoothie was created using the Build a Green Smoothie Chart. If you need to make any modifications to this smoothie, please - [Green Mint Smoothie](https://cleanandleanrevolution.com/green-mint-smoothie/) - SERVES ONE (360 calories per serving) 2 cups romaine lettuce Handful fresh mint 1 large banana 1/3 avocado 65 calories Full Fat, cream on the top cow yogurt 1 T walnut butter 1/2 T chia seeds 1-2 cups water This smoothie was created using the Build a Green Smoothie Chart. If you need to make - [Spinach Papaya Smoothie](https://cleanandleanrevolution.com/spinach-papaya-smoothie/) - SERVES ONE (360 calories per serving) 2 cups spinach 1/2 cup diced papaya 1/2 medium orange 65 calories Full Fat Coconut Yogurt, plain, unsweetened Shy T coconut oil 1 T cashew butter 2 tsp ground flax seed Pinch of sea salt Blend with water This smoothie was created using the Build a Green Smoothie - [STUFFED PORTOBELLO MUSHROOMS WITH FETA AND ALMONDS](https://cleanandleanrevolution.com/stuffed-portobello-mushrooms-with-feta-and-almonds/) - SERVES FOUR (420 calories per serving) 1/2 cup quinoa 1/3 cup chopped roasted almonds 3 scallions, thinly sliced and white and green parts separated 1/2 tsp dried thyme sea salt and black pepper 4 large or 8 small portobello mushrooms, stems discarded 4 T extra virgin olive oil, plus 1 T more for drizzling 2 ounces - [SKIRT STEAK WITH SHALLOTS AND SAUTÉED WATERCRESS](https://cleanandleanrevolution.com/skirt-steak-with-shallots-and-sauteed-watercress/) - SERVES FOUR (420 calories per serving) 2 T plus 1 tsp coconut oil 4 large shallots, sliced 2 sprigs fresh thyme sea salt and black pepper 2 T red wine vinegar 1 T extra virgin coconut oil 1 1/2 pounds skirt steak, cut into 4 pieces 10 ounces cremini mushrooms, stems trimmed and thinly sliced - [QUINOA PILAF WITH SEARED SCALLOPS](https://cleanandleanrevolution.com/quinoa-pilaf-with-seared-scallops/) - SERVES FOUR (420 calories per serving) 3 ¾ T extra-virgin olive oil, divided 3 scallions, sliced, greens and whites separated 1 cup quinoa 1 cup water 2 medium blood oranges or navel oranges 1/4 cup toasted sliced almonds (see Tip), divided 1/4 cup chopped fresh cilantro 1 tsp ground cumin, divided 1/2 tsp ground coriander, - [MUSHROOM, SQUASH & CHICKEN SALAD WITH SESAME DRESSING](https://cleanandleanrevolution.com/mushroom-squash-chicken-salad-with-sesame-dressing/) - SERVES FOUR (420 calories per serving) 1 delicate squash, halved lengthwise, seeded and cut into 1/2-inch slices 4 tsp extra virgin olive oil plus 2 T, divided 2 T sesame seeds, divided 1/8 tsp plus 1/2 tsp sea salt, divided 10 ounces white or cremini mushrooms, cut into quarters 4 tsp toasted sesame oil, divided - [LAMB & WHITE BEAN CHILI](https://cleanandleanrevolution.com/lamb-white-bean-chili/) - SERVES SIX (420 calories per serving) 1 tsp plus 3 T extra-virgin coconut oil 1 pound lean ground lamb 1 large onion, diced 4 T minced garlic, jar 1 small eggplant (about 1 pound), diced (4 cups) 1/2 cup quinoa 3 T chili powder 2 T paprika 2 tsp ground cumin 1 tsp ground cinnamon - [MASON JAR SALAD – CAPRESE PASTA](https://cleanandleanrevolution.com/mason-jar-salad-caprese-pasta/) - SERVES SIX (420 calories per serving) These salads last for days in the fridge so you can make a week's worth of lunches ahead of time. Wash and chop each of the ingredients below, placing them in individual prep bowls. This assembly line will make assembling your Mason jars a snap! Divide ingredients equally among the - [Mason Jar - Greek Pasta Salad ](https://cleanandleanrevolution.com/mason-jar/) - SERVES SIX (420 calories per serving) These salads last for days in the fridge so you can make a week's worth of lunches ahead of time. Wash and chop each of the ingredients below, placing them in individual prep bowls. This assembly line will make assembling your Mason jars a snap! Divide ingredients equally among the - [Orange Vinaigrette Mason Jar Salad ](https://cleanandleanrevolution.com/orange-vinaigrette-mason-jar-salad/) - Orange Vinaigrette Mason Jar Salad SERVES FIVE (420 calories per serving) Orange Marmalade Vinaigrette 3 T marmalade 5 T extra virgin olive oil 3 T apple cider vinegar Pinch red pepper flakes Sea salt and pepper to taste Whisk dressing ingredients together... Salad Ingredients 1.5 cups cooked quinoa 3 clementine oranges, - [Obsessed with Mason Jar Salads](https://cleanandleanrevolution.com/obsessed-with-mason-jar-salads/) - With Spring just around the corner, I have begun my obsession again with Mason Jar Salads. I will be adding over 50 new Mason Jar salad recipes to the community site next week. Here is one of my favorites! To make this salad, in the jar, put items in this order: Orange Vinaigrette Mason Jar - [Do You Have a Health Condition? Your Gut is Trying to Tell You Something](https://cleanandleanrevolution.com/do-you-have-a-health-condition-your-gut-is-trying-to-tell-you-something/) - Why do I assess gut health in each and every client that I work with? Because good health begins in the gut. If your gut is healthy and in balance, you whole body will be healthy and in balance. All disease is somehow related to the health of your gut; it is all interconnected – - [Coconut Split Pea Soup](https://cleanandleanrevolution.com/coconut-split-pea-soup/) - SERVES SIX (420 calories per serving) 1 T coconut oil 2 C dried split peas, rinsed, picked over Fresh boiling water, just enough to cover the dried split peas 3 cloves garlic, chopped 5 C light tasting vegetable broth 1 to 2 teaspoons hot or mild curry paste (or powder), to taste 1/2 tsp Old - [Beef Stew Recipe](https://cleanandleanrevolution.com/beef-stew-recipe/) - SERVES FIVE (420 calories per serving) 2 lbs. grass fed beef, cut into cubes Sea salt 2 T ghee 5 cloves garlic, chopped 1 C fresh pearl onions, trimmed, peeled 3 good sized hefty gold potatoes, peeled, cut up 3 good sized carrots, peeled, sliced 2 celery stalks, sliced 1 C dry red table wine - [Curried Carrot Soup](https://cleanandleanrevolution.com/curried-carrot-soup/) - SERVES TWO (420 calories per serving) 2 T coconut oil 1 clove garlic, chopped 1 to 2 tsp mild gluten-free curry powder, or to taste 1 leek 4 large organic carrots 1 sweet potato Half a banana squash {or butternut squash} Fresh water, as needed Sea salt, to taste Instructions: Plug in your (medium - [Curried Butternut Squash Soup](https://cleanandleanrevolution.com/curried-butternut-squash-soup/) - SERVES THREE (420 calories per serving) 1 ½ T coconut oil 1 medium onion, diced 2 stalks celery, diced 2-3 tsp mild gluten-free curry powder 4 C diced butternut squash 4 to 6 C light vegetable broth (or fresh water) Sea salt and fresh ground pepper, to taste 1 T pure maple syrup to taste - [Crock Pot Curry Recipe](https://cleanandleanrevolution.com/crock-pot-curry-recipe/) - SERVES FIVE (420 calories per serving) 2 T coconut oil 5-6 cloves fresh garlic, minced 1 red onion, diced 2-3 tsp gluten-free red curry paste, to taste 1 tsp ground ginger 2 stalks of celery, chopped 1/2 head white or purple cabbage, shredded 2 large carrots, peeled, sliced or chopped 1 large sweet or gold - [Butternut Squash Chili](https://cleanandleanrevolution.com/butternut-squash-chili/) - SERVES FIVE (420 calories per serving) 1 T ghee 3-6 cloves garlic, to taste, minced 1 tsp each: cumin, chili powder and ginger 1 medium red or sweet onion, chopped 2 celery stalks, chopped 1 red bell pepper, cored, seeded, diced 1 green bell pepper, cored, seeded, diced 2 C butternut squash, cubed 3 C - [Slow Cooker Buffalo Sausage Stew](https://cleanandleanrevolution.com/slow-cooker-buffalo-sausage-stew/) - SERVES THREE (420 calories per serving) 1-2 T ghee, as needed 6 cloves fresh garlic, chopped 1 large onion, sliced thin 4 medium carrots, chopped 4 C thinly shredded green cabbage 4 medium Yukon Gold potatoes, peeled, diced Sea salt and freshly ground pepper, to taste 2 14-oz cans Muir Glen fire roasted tomatoes - diced - [Easy Crockpot Chili](https://cleanandleanrevolution.com/easy-crockpot-chili/) - SERVES SIX (420 calories per serving) 2 1/2 C chicken or vegan broth - and more, to thin, if needed 2 14-oz.cans Muir Glen Fire Roasted Tomatoes 5 cloves garlic, chopped 1 red onion, diced 2 fresh jalapeños, seeded, stemmed, diced- or 2 tablespoons chopped pickled jalapeños 2 15-oz. cans red kidney beans, rinsed, drained - [Coconut and Chick Pea Soup ](https://cleanandleanrevolution.com/coconut-and-chick-pea-soup/) - SERVES 5 (420 calories per serving) 3 C light tasting vegetable broth 4 cloves garlic, chopped 1 large yam or sweet potato, peeled, diced 1 yellow bell pepper, seeded, cored, diced 2 Granny Smith apples, peeled, cored, diced 1/2 C chopped roasted green chiles- mild or hot, to taste 1 14-oz. can Muir Glen Fire - [Simple Savory Tomato Soup](https://cleanandleanrevolution.com/simple-savory-tomato-soup/) - SERVES THREE (420 calories per serving) 2 T olive oil 1 sweet onion, diced 3-4 cloves garlic, minced 1 large sweet potato, peeled and diced 1 small head green cabbage, cored, chopped 4 carrots, peeled, chopped Sea salt and fresh ground pepper, to taste 1 (28 oz) can Muir Glen Organic Crushed Tomatoes with Basil - [Eat Seeds! ](https://cleanandleanrevolution.com/eat-seeds/) - Study shows that chia seed may be helpful in treatment of diabetes and source of essential fatty acids. "Chia diets dramatically decreased triacylglycerol levels and increased HDL cholesterol and x-3 fatty acid contents in rat serum. These findings suggest that a-linolenic–rich chia oil may be an alternative to x-3 sources for vegetarians and people allergic to fish and - [Coconut Quinoa Breakfast Bowl](https://cleanandleanrevolution.com/coconut-quinoa-breakfast-bowl/) - Simply DELICIOUS! Learn how to make a tasty balanced quinoa breakfast! SERVES 4 (360 calories per serving) 1 cup quinoa 1 cup coconut milk, canned (not boxed) 1/2 cup cold water 1/8 tsp salt Add per serving: 3 T shredded coconut 1 T real maple syrup to taste - [Large Batch Cooking](https://cleanandleanrevolution.com/large-batch-cooking/) - Why make a meal once, when you could make 6-8 meals at one time! I have created three large batch (healthy!) recipes that make 6-8 servings each. As always, substitutions and suggestions are offered to customize this to your eating preferences. Before dividing and freezing the portions, make sure that you allow it to cool - [What is the Big Deal With Gluten?](https://cleanandleanrevolution.com/what-is-the-big-deal-with-gluten/) - The gluten-free diet and its products are everywhere. Is the diet fashionable, all hype, or a healthy choice? Maybe you have thought about going gluten free. Maybe you feel that you don’t have any issue with gluten at all. So what is the big deal with gluten? Any health care provider who has a focus - [Why Are You Doing This (Eating Whole Foods)?](https://cleanandleanrevolution.com/why-are-you-doing-this-eating-whole-foods/) - Over the past few decades the field of medicine has had a reductionist view of nutrition. Food was only macronutrients and micronutrients: fats, carbs, protein, vitamin and minerals and water and maybe fiber. Why is participating in the Clean & Lean Revolution vital to your health; because food is information. You are born with a - [Easy, Quick, Convenient Green Smoothies](https://cleanandleanrevolution.com/easy-quick-convenient-green-smoothies/) - Green smoothies are one of the easiest ways to get a punch of leafy greens in a breakfast meal. Blending greens increases the nutrient availability and the health benefits of eating greens, and here is why: by blending the greens you are greatly increasing the surface area of the green (blending emulsifies the greens) and - [Does Distraction Help You De-Stress?](https://cleanandleanrevolution.com/does-distraction-help-you-de-stress/) - You can eat healthy, workout and take your supplements AND you may still not feel well. Why? Because you are not taking the time to slow down, practice pleasure and shift into an active state of rest. I see this in my private practice all the time. Patients who quickly adapt to a healthy eating - [How to Make a Healthy Electrolyte Replacement](https://cleanandleanrevolution.com/how-to-make-a-healthy-electrolyte-replacement/) - Powerade and Gatorade are not healthy electrolyte replacements. They are full of sugar or artificial sweeteners, chemicals and dye. The truth is, you likely don’t need an electrolyte replacement to begin with. Unless you are working out intensely for more than two hours or, you are working out in a hot climate, all you need - [Angela Pifer, on KCPQ13 News: Confused About Use-By and Sell-By Dates?](https://cleanandleanrevolution.com/angela-pifer-on-kcpq13-news-confused-about-use-by-and-sell-by-dates/) - Angela was invited to offer her expert opinion on KCPQ13 News regarding the recent report by Harvard Law School's Food Law and Policy Clinic and the Natural Resource's Defense Council exposing that American's are confused about the Use By/ Sell By dates on food products. To the point that they are wasting 40% of the - [Angela Pifer, Clean & Lean Revolution on KCPQ13 News](https://cleanandleanrevolution.com/angela-pifer-clean-lean-revolution-on-kcpq13-news/) - Angela was invited to offer her expert opinion on KCPQ13 News regarding two recent studies with troubling headlines - is coffee drinking linked to mortality risk and does soda drinking in children cause them to be aggressive? - [Gratitude is Good for Your Heart](https://cleanandleanrevolution.com/gratitude-is-good-for-your-heart/) - Expressing thanks may be one of the simplest ways to feel better. Thanksgiving holiday is near and as the name implies, it is a perfect time to express thanks and gratitude for the life that you have. I think that this is the perfect time to review the emotional and health benefits of gratitude — - ["I Am Thankful For – " Thanksgiving Chain](https://cleanandleanrevolution.com/i-am-thankful-for-thanksgiving-chain/) - How do you practice gratitude during the holidays? Here is a simple idea to bring gratitude into your holiday. Hopefully this idea will inspire you – or inspire you to make up your own ritual for your Thanksgiving Gratitude feast. Printable Thanksgiving Chain – click on the photo to print off the design. - [BBC Documentary 2013 The Men Who Made Us Fat Part 1](https://cleanandleanrevolution.com/bbc-documentary-2013-the-men-who-made-us-fat-part-1/) - WATCH the video: BBC Documentary 2013 The Men Who Made Us Fat Part 1 - [BBC Documentary 2013 The Men Who Made Us Fat Part 2](https://cleanandleanrevolution.com/bbc-documentary-2013-the-men-who-made-us-fat-part-2/) - WATCH the video: BBC Documentary 2013 The Men Who Made Us Fat Part 2 - [BBC Documentary 2013 The Men Who Made Us Fat Part 3](https://cleanandleanrevolution.com/bbc-documentary-2013-the-men-who-made-us-fat-part-3/) - WATCH the video: BBC Documentary 2013 The Men Who Made Us Fat Part 3 - [GILDED PEAR PLACE CARD HOLDERS](https://cleanandleanrevolution.com/gilded-pear-place-card-holders/) - I love a simple DIY, don’t you? After all who really has time for a complicated project when the holidays are hectic enough? An easy way to decorate any Thanksgiving table is with fresh produce like pears, little white pumpkins, or colorful gourds. Turn Bosc pears into elegant place cards for your Thanksgiving guests. Here’s - [Antibiotic Resistance - What can YOU do?](https://cleanandleanrevolution.com/antibiotic-resistance-what-can-you-do/) - The world is running out of antibiotics due to resistance... how can YOU make a difference? Get informed by reviewing this threat report published this year by the CDC: Antibiotics do not fight infections caused by viruses like colds, most sore throats and bronchitis, and some ear infections. Unneeded antibiotics may lead to future antibiotic-resistant - [#1 Children's Vitamin Brand Aspartame, GMOs, & Other Hazardous Chemicals](https://cleanandleanrevolution.com/1-childrens-vitamin-brand-aspartame-gmos-other-hazardous-chemicals/) - The #1 Children's Vitamin Brand in the US contains ingredients that most parents would never intentionally expose their children to, so why aren't more opting for healthier alternatives? Kids vitamins are supposed to be healthy, right? Well then, what's going on with Flintstones Vitamins, which proudly claims to be "Pediatricians' #1 Choice"? Produced by the - [Does Your Perfume Contain Toxic Chemicals? ](https://cleanandleanrevolution.com/does-your-perfume-contain-toxic-chemicals/) - Makers of popular perfumes, colognes and body sprays market their scents with terms like “floral,” “exotic” or “musky,” but they don’t disclose that many scents are actually a complex cocktail of natural essences and synthetic chemicals –often petrochemicals. Laboratory tests commissioned by the Campaign for Safe Cosmetics and analyzed by Environmental Working Group revealed 38 - [Antibiotic Resistance & Contamination Found in Organic Chicken ](https://cleanandleanrevolution.com/antibiotic-resistance-contamination-found-in-organic-chicken/) - Food safety regulators said Wednesday they want food processors to begin phasing out the use of antibiotics that are fed to animals and believed harmful to humans. The Food and Drug Administration hopes the move will cut down on the development of antimicrobial resistance in both humans and animals, helping to protect against potentially fatal - [Flawed Research Used to Attack Multivitamin Supplements](https://cleanandleanrevolution.com/flawed-research-used-to-attack-multivitamin-supplements/) - By Blake Gossard, Kira Schmid, ND, Luke Huber, ND, MBA, Steven V. Joyal, MD Two flawed studies and an editorial published in the December 17th issue of the Annals of Internal Medicine have attempted to discredit the value of multivitamin supplements.1-3 Both of the studies were plagued by grievous methodological flaws. In one of the studies, subjects were given low-quality, - [Review: Time to Re-evaluate Saturated Fat Recommendations](https://cleanandleanrevolution.com/review-time-to-re-evaluate-saturated-fat-recommendations/) - BROOKLYN, N.Y.—Saturated fats per se may not be responsible for many of the adverse health effects with which they have been associated, and it is time to re-evaluate the dietary recommendations that focus on lowering serum cholesterol and to use a more holistic approach to dietary policy, according to a review published in last month - [Monk Fruit: Yet Another Not So Natural Alternative](https://cleanandleanrevolution.com/monk-fruit-yet-another-not-so-natural-alternative/) - Monk fruit is new on the market (being sold as monk fruit). It has been used for some time in products under its Chinese name "luo han guo" or "luo han fruit." The makers of Splenda make product called Nectresse - which is supposed to be Monk Fruit, but it isn't. It is mostly erythritol. This follows - [The Perfect Program for Your Patients Asking You for Weight Loss and Diet Advice](https://cleanandleanrevolution.com/the-perfect-program-for-your-patients-asking-you-for-weight-loss-and-diet-advice/) - CLEAN & LEAN REVOLUTION Create balance in how you eat, think, and move THE PERFECT PROGRAM FOR YOUR PATIENTS ASKING YOUFOR WEIGHT LOSS AND DIET ADVICE Created By Licensed Functional Nutritionist, Angela Pifer Affordable: $21 A Month Easy To Follow Whole Foods Plan That Teaches Members How, When and What To Eat Gluten Free & Easy Adaptation for - [Brussels and Broccoli with Maple Mustard Vinaigrette](https://cleanandleanrevolution.com/brussels-and-broccoli-with-maple-mustard-vinaigrette/) - SERVES ELEVEN (150 calories per serving) 4 C shaved or thinly sliced Brussels sprouts (cut out the root ends before you slice) 4 C thinly sliced broccoli florets 2 T extra virgin olive oil Kosher salt and fresh black pepper For the vinaigrette: 2 T maple syrup 2 T Dijon mustard 2 T balsamic vinegar - [Brown Rice Porridge](https://cleanandleanrevolution.com/brown-rice-porridge/) - SERVES TWO (360 calories per serving) 1 C cooked brown rice 1.5 C raw homemade almond milk 2 tsp vanilla 1 tsp cinnamon 1/2 cup dried apricots, chopped INSTRUCTIONS To see the homemade almond milk recipe click here. Bring rice and almond milk to a boil, reduce heat, mix in apricots and simmer, once it - [Blueberry-Avocado-Spinach Smoothie](https://cleanandleanrevolution.com/blueberry-avocado-spinach-smoothie/) - ONE SERVINGS (360 calories) 1 scoop protein powder 2/3 cup blueberries 1/2 avocado Shy 1 T coconut oil 1/2 T chia seeds Handful of spinach 1 T PaloeGreens (optional) INSTRUCTIONS Blend with water To learn how to build your own balance green smoothie, please visit the BUILD A GREEN BREAKFAST SMOOTHIE chart - [Avocado, Quinoa and Tomato Stack with Balsamic Vinegar and Olive Oil](https://cleanandleanrevolution.com/avocado-quinoa-and-tomato-stack-with-balsamic-vinegar-and-olive-oil/) - SERVES ONE (360 Calories) 2/3 avocado, sliced 2 medium tomato slices 1/2 T aged balsamic vinegar 1/3 cup cooked quinoa (not shown) 1/2 T olive oil INSTRUCTIONS Stack in this order: tomato, quinoa and avocado. Drizzle with balsamic vinegar and olive oil OPTIONS: Put this stack on a bed of wilted or raw spinach, basil, - [Cucumber Celery Cooler Recipe](https://cleanandleanrevolution.com/cucumber-celery-cooler-recipe/) - 4 medium carrots, greens removed 1/4 medium cucumber, peeled 1 stalk celery 1 apple, sliced 1/2 lemon, peeled (optional) INSTRUCTIONS Wash with filtered or distilled water, cut and put in juicer. - [Apple Pineapple Ginger Juice](https://cleanandleanrevolution.com/apple-pineapple-ginger-juice/) - 1 apple, cored and sliced 1 cup fresh pineapple, cubed, skin removed 1/2 inch fresh ginger INSTRUCTIONS Juice the apple and ginger together, then juice the pineapple and serve. - [Amaranth Breakfast Cereal](https://cleanandleanrevolution.com/amaranth-breakfast-cereal/) - SERVES 4 (360 calories per serving) 1 cup amaranth 2 cup water 2 small pears, peeled and chopped 2/3 cup chopped walnuts 1/2 tsp cinnamon 1/4 tsp nutmeg 1 T real maple syrup INSTRUCTIONS In a medium saucepan, bring the amaranth, water and pear to a boil. Lower heat to simmer, and cook for 20-30 minutes, - [Butternut Squash-Apple Soup](https://cleanandleanrevolution.com/butternut-squash-apple-soup/) - SERVES FIVE (420 calories per serving) 1 medium butternut squash, peeled and cut into 1-inch squares (kabocha or acorn squash also are good in this soup) 1 large apple, diced 1 medium onion, diced 4 T coconut oil 2 tsp chopped fresh ginger 4 cloves garlic, chopped 2 C apple juice 14 ounces coconut milk - [Brown Rice Tofu Stir Fry](https://cleanandleanrevolution.com/brown-rice-tofu-stir-fry/) - SERVES THREE (420 calories) 3 T coconut oil 3 cloves garlic, minced 1 piece (3 inches) fresh ginger, peeled and finely chopped 2 medium red bell pepper, cut into 1-inch chunks 1 medium yellow bell pepper, cut into 1-inch chunks 2 carrots julienned ½ C cabbage, chopped or shredded 2 handfuls raw spinach 1 3/4 - [Blanched Baby Vegetables](https://cleanandleanrevolution.com/blanched-baby-vegetables/) - You can purchase baby vegetables from your local store (Whole Foods or Trader Joes has pre-packed and washed…for convenience). Carrots, zucchini and string beans work really well. Boil water in medium size pan. Remove vegetables from their bags (do not slice vegetables) and boil one type of vegetable at a time for about 1-2 minutes - [Black Bean Soup](https://cleanandleanrevolution.com/black-bean-soup-2/) - SERVES FIVE (420 calories per serving) 6 C canned organic black beans, rinsed 2 medium onions, chopped 1 large red bell pepper, seeded and chopped 1 C salsa 5 cloves garlic, finely chopped 2 T ground cumin 2 tsp ground chipotle pepper ¼ C chopped fresh cilantro 5 T nutritional yeast 1 T fresh lime - [Black Bean Soup](https://cleanandleanrevolution.com/black-bean-soup/) - SERVES FOUR (420 calories per serving) 2 T Ghee 1 onion finely chopped 1 rib celery with leaves, chopped 1 ½ C dry black beans, picked over & rinsed 6 C vegetable broth, chicken broth, or beef broth ½ tsp sea salt Freshly ground black pepper to taste 3 T Brewer’s yeast 1 T Celery - [Black Bean Chili](https://cleanandleanrevolution.com/black-bean-chili/) - Prep and Cook Time: 30 minutes SERVES FOUR (420 calories per serving) 2 T coconut oil 1 medium onion, chopped 1 medium green bell pepper, diced into 1/4-inch pieces 1-1/2 cups vegetable broth 6 medium cloves garlic, chopped 2 (15 oz) cans black beans, drained 1 (8 oz) can tomato sauce 1 (15 oz) can - [Beets with Orange Vinaigrette](https://cleanandleanrevolution.com/beets-with-orange-vinaigrette/) - SERVES EIGHT (150 calories per serving) 3 (15 oz) cans baby beets, drained 2 T raspberry vinegar 2 T freshly squeezed orange juice 3 T + 1 tsp good olive oil 1 1/2 tsp kosher salt 1/2 tsp freshly ground black pepper 1/2 C small-diced red onion (1 small onion) 2 large seedless oranges, zested - [Beetballs (Vegan, Gluten-Free Sausage)](https://cleanandleanrevolution.com/beetballs-vegan-gluten-free-sausage/) - SERVES THREE (420 calories per serving) 1/2 ounce dried porcini mushrooms 1 medium raw beet 2/3 C raw pecans, almonds, or other nuts (see note for low-fat alternative) 1/2 medium red or yellow onion, coarsely chopped 2 cloves garlic, chopped 1 C cooked chickpeas 2 T ground flax seeds 1 T nutritional yeast 2 tsp - [Beet, Blood Orange, Kumquat Quinoa](https://cleanandleanrevolution.com/beet-blood-orange-kumquat-quinoa/) - SERVES FOUR (420 calories per serving) Dressing: 1/4 C finely chopped green onions 2 tsp grated blood orange rind 1 tsp grated lemon rind 2 T blood orange juice 1 T fresh lemon juice 2 tsp finely chopped cilantro 1/4 tsp salt 1/4 tsp ground coriander 1/4 tsp ground cumin 1/4 tsp paprika 2 T - [Basic Whole Grains - How to Cook from Bulk](https://cleanandleanrevolution.com/basic-whole-grains-how-to-cook-from-bulk/) - Almost any WHOLE grain can be baked, boiled, simmered or pressure cooked. Toasting a grain in a dry skillet (medium heat) until aromatic before cooking makes the grain taste better and gives a firmer texture. This following list shows the ratio of liquid to grain and the approximate cooking time. If you like firm grains, - [Basic Quinoa](https://cleanandleanrevolution.com/basic-quinoa/) - Basic Recipe for Quinoa: Quinoa (“keenwa”) should be your staple grain throughout your program. Quinoa is an ancient grain that is not related to wheat. It cooks up in only 12 minutes and is considered a complete protein (has all 20 amino acids), has high protein and high fiber content. Quinoa Recipe: Rinse 1 Cups - [Mason Jar Salad - Chickpea Salad](https://cleanandleanrevolution.com/mason-jar-salad-chickpea-salad/) - SERVES SIX (420 calories per serving) These salads last for days in the fridge so you can make a week's worth of lunches ahead of time. Wash and chop each of the ingredients below, placing them in individual prep bowls. This assembly line will make assembling your Mason jars a snap! Divide ingredients equally among the - [Core Nutrition Class: The Trouble with Gluten](https://cleanandleanrevolution.com/core-nutrition-class-the-trouble-with-gluten/) - “Gluten free” is everywhere! Our resident nutrition instructor, Trina Kaufman, explores why gluten sensitivity is on the rise, the trouble with gluten, what exactly is zonulin and why does this matter to you? - [No Bake Raw Pie](https://cleanandleanrevolution.com/no-bake-raw-pie/) - SERVES FIVE (360 calories per serving) CRUST: 1 cup dates 1/3 cup walnuts 1/3 cup cashews 1/3 cup almonds 1 tsp vanilla extract FILLING: 2 to 3 bananas, sliced lengthwise 4 ounces strawberries, blended into puree 4 ounces strawberries, sliced 4 ounces raspberries 1 can mandarin oranges, drained INSTRUCTIONS Blend crust ingredients together - [SQUASH CHILI RECIPE](https://cleanandleanrevolution.com/squash-chili-recipe/) - SERVES THREE (420 calories per serving) 1 ½ T coconut oil 4 cloves of garlic, minced 1 medium red or sweet onion, diced 2 jalapeños, seeded, stemmed, diced 1 large yellow bell pepper, seeded, cored, diced 1 medium green or red bell pepper, seeded, cored, diced 2 medium carrots, sliced into coins 2 C butternut - [SANTA FE CHICKEN CHILI RECIPE](https://cleanandleanrevolution.com/santa-fe-chicken-chili-recipe/) - SERVES SIX (420 calories per serving) 1 T coconut oil 1 medium sweet onion, diced 4 cloves garlic, minced 1/2-1 tsp ground cumin, to taste 1/4-1 tsp ground cayenne or chipotle pepper, to taste 1 sweet potato, peeled, diced 2 15-oz. cans pinto or white beans, rinsed, drained 1 28-oz. can Muir Glen Organic Fire - [VEGAN MULLIGATAWNY DETOX SOUP RECIPE](https://cleanandleanrevolution.com/vegan-mulligatawny-detox-soup-recipe/) - Mulligatawny comes from 2 oriental Indian words meaning 'pepper water' SERVES FIVE (420 calories per serving) 1/2 T coconut oil 4 cloves garlic, minced 1 inch fresh ginger, grated 2 tsp mild GF organic curry powder 1 tsp organic turmeric 1/2 tsp cayenne pepper, more or less, to taste 1 medium sweet or red onion, - [EASY TURKEY SOUP RECIPE FOR THE CROCK POT](https://cleanandleanrevolution.com/easy-turkey-soup-recipe-for-the-crock-pot/) - SERVES THREE (420 calories per serving) 1 1/2 lb. fresh turkey breast, skin on 3-4 cloves garlic, chopped Half a red onion, finely dived 2 ribs of celery, trimmed and chopped 4 large carrots, sliced (I plan on one carrot per person) Half a medium-large winter squash, peeled and cubed (butternut, banana, etc) Sea salt - [SPICY PUMPKIN SOUP RECIPE WITH COCONUT MILK](https://cleanandleanrevolution.com/spicy-pumpkin-soup-recipe-with-coconut-milk/) - SERVES TWO (420 calories per serving) 1 T coconut oil 2 cloves garlic, minced 1 tsp cumin 1 tsp gluten-free red curry paste 1 14 or 15-oz can pumpkin 1 14-oz can Muir Glen Fire Roasted Diced Tomatoes with Green Chiles 1 heaping cup roasted corn kernels 1/2 C GF salsa (I use a jalapeno-cilantro - [ROASTED TOMATO SOUP RECIPE](https://cleanandleanrevolution.com/roasted-tomato-soup-recipe/) - What you'll need to do first: Roast some fresh tomatoes. Preheat the oven to 400 degrees F. 3 pounds plum tomatoes Olive oil Garlic cloves Italian herbs Balsamic vinegar Grab three pounds of plum tomatoes (or vine ripe tomatoes) and wash them gently, thinking of spring (I also added some yellow tomatoes). Cut the love - [ROASTED HATCH CHILE STEW RECIPE WITH SWEET POTATO, CORN AND LIME](https://cleanandleanrevolution.com/roasted-hatch-chile-stew-recipe-with-sweet-potato-corn-and-lime/) - SERVES FIVE (420 calories per serving) 1 lb. organic ground free-range beef, bison or ground turkey 1 T extra virgin olive oil 3 cloves garlic, chopped 1 red onion, diced 2 heaping C chopped roasted Hatch chiles 1 large or 2 smaller sweet potatoes, peeled and diced 2 ears of fresh sweet corn, cut off the - [ROASTED CORN CHOWDER RECIPE WITH LIME AND CILANTRO](https://cleanandleanrevolution.com/roasted-corn-chowder-recipe-with-lime-and-cilantro/) - SERVES THREE (420 calories per serving) 1 T coconut oil 1 tsp cumin 1/2 to 1 tsp curry or chili powder or paste, mild or hot, to taste 4-5 cloves fresh garlic, chopped 1 medium sweet onion, diced 3 ears of corn, roasted, kernels removed 1 large sweet potato, peeled, diced 1 14-oz can Muir - [PURPLE CABBAGE AND SWEET POTATO SOUP WITH PEANUT BUTTER](https://cleanandleanrevolution.com/purple-cabbage-and-sweet-potato-soup-with-peanut-butter/) - This soup can be as mild or as spicy as you like. I threw in a lot of red pepper flakes for heat, and holy mama - it cured all ills! SERVES SIX (420 calories per serving) 1 T coconut oil 1 1/2 tsp hot or mild curry paste, or cumin, to taste 1 medium - [GOLDEN POTATO SOUP ](https://cleanandleanrevolution.com/golden-potato-soup/) - SERVES FOUR (420 calories per serving) 1 T coconut oil 1 medium sweet onion, diced 4-5 large Yukon gold potatoes, peeled, diced Light broth or fresh water, as needed 1 C plain coconut milk, nut, rice or soy milk, as needed Sea salt and fresh ground pepper, to taste Tiny dash of ground nutmeg- - [NEW MEXICAN STEW RECIPE WITH GROUND TURKEY AND GREEN CHILES](https://cleanandleanrevolution.com/new-mexican-stew-recipe-with-ground-turkey-and-green-chiles/) - SERVES FIVE (420 calories per serving) 1 lb. fresh ground turkey, chicken or pork (use 1 15-oz can black beans for vegan) 1 onion, diced 4 cloves garlic, minced 1 tsp cumin 1 tsp chili powder- hot or mild, to taste 1 1/2 - [MEXICAN PUMPKIN SOUP ](https://cleanandleanrevolution.com/mexican-pumpkin-soup/) - SERVES FOUR (420 calories per serving) 2 T coconut oil 1 jalapeno pepper, cored, seeded, diced 1 Cubanelle, Anaheim, banana pepper, or roasted green chile, cored, seeded, diced 1/2 tsp ground cumin Pinches of ground cayenne or chipotle pepper for heat, to taste Several pinches of Old Bay Seasoning 4 cloves of garlic, minced 4 - [RUSTIC CHICKEN TOMATO VEGETABLE SOUP](https://cleanandleanrevolution.com/rustic-chicken-tomato-vegetable-soup/) - SERVES FIVE (420 calories per serving) 1 T ghee, as needed 1 T extra virgin olive oil 3-4 split chicken breasts (free-range organic, if possible), rinsed, patted dry 8 cloves fresh garlic, chopped Sea salt and freshly ground pepper, to taste 2 heaping C thinly shredded cabbage (bagged cole slaw mix is fast and easy) - [SPINACH, PEAR, CINNAMON AND ALMOND MILK SMOOTHIE](https://cleanandleanrevolution.com/spinach-pear-cinnamon-and-almond-milk-smoothie/) - 1 cup spinach 2 small pears, (I used Bosc pears today!) 1/3 banana ½ tsp cinnamon 1 T flax oil ¼ cups unsweetened almond milk ½ scoop protein powder INSTRUCTIONS Blend all ingredients in a blender 420 calories/ serving (with 40 calorie protein powder) FREEZER INSTRUCTIONS Combine all ingredients, except almond milk and - [SPINACH AVOCADO BERRY SMOOTHIE](https://cleanandleanrevolution.com/spinach-avocado-berry-smoothie/) - 2 cups spinach ½ avocado 1 T virgin coconut oil 1 cup frozen blueberries 1/3 medium banana 1-2 cups water + 1 scoop protein powder INSTRUCTIONS Spinach and avocado serve as a well-balanced base for any green smoothie! Blend all ingredients in a blender 420 calories/ serving (with 80 calorie protein powder) FREEZER - [IMMUNE BOOSTER GREEN SMOOTHIE](https://cleanandleanrevolution.com/immune-booster-green-smoothie/) - 1/2 cup celery 1/2 cup parsley, fresh 1 cups water 1/2 cucumber, peeled 1/2-inch ginger, fresh 1 cup frozen mango 1/2 lemon, peeled INSTRUCTIONS Blend celery, parsley and water until smooth. Next add the remaining fruits and blend again 153 calories/ serving FREEZER INSTRUCTIONS Combine all ingredients, except water, in a freezer baggie. - [SPINACH, ALMOND, BANANA GREEN SMOOTHIE](https://cleanandleanrevolution.com/spinach-almond-banana-green-smoothie/) - 1 cup spinach 1.5 cups almond milk, unsweetened 1/2 cup strawberries 1/2 cup blueberries .33 banana 1/4 cup almonds* INSTRUCTIONS Blend spinach and water until smooth. Next add the remaining fruits and blend again. * Soak overnight in water before blending, or use 200 calorie equivalent of almond meal. FREEZER INSTRUCTIONS Use almond - [African Sweet Potato Soup Recipe with Peanut Butter, Black-eyed Peas and Beans](https://cleanandleanrevolution.com/african-sweet-potato-soup-recipe-with-peanut-butter-black-eyed-peas-and-beans/) - SERVES NINE (420 calories per serving) 1 T coconut oil 1 T red or green Thai Kitchen curry paste hot or mild, to taste (start with less if you prefer it mild) 1/2 tsp cinnamon 1 medium red onion, peeled, diced 4 cloves garlic, minced 1 medium sweet potato or yam, peeled, diced 1 large - [Bean Dip](https://cleanandleanrevolution.com/bean-dip/) - SERVES FOURTEEN (65 calories per serving bean dip, served with 60 calories of rice crackers) 1 C (16 oz.) cooked beans, garbanzo, black, kidney, or white 1 small onion, chopped 2 cloves garlic, minced 2 T nut butter 3 T chopped fresh parsley 1 T olive oil Spices (e.g., salt, pepper, cumin) In small skillet, - [Basic Greens](https://cleanandleanrevolution.com/basic-greens/) - SERVES EIGHT (150 calories per serving) Beet Greens from 4-5 beets (stalks included) 1 package pine nuts 1.5 T coconut oil 1 clove garlic, minced 1/4 cup golden raisins 1 T real maple syrup 1 tsp coriander 1 tsp celery seed Sea salt and pepper to taste. Wash beet greens and pat dry. Chop stalk - [Baked Tofu](https://cleanandleanrevolution.com/baked-tofu/) - SERVES FOUR (100 calories per serving, pair with 1.5 cups sautéed vegetables and 1/3 cup cooked grain) 1 (14 oz) package firm tofu, drained Natural cooking spray INSTRUCTIONS Wrap tofu snugly in 4 or 5 layers of paper towels and arrange on a plate. Cover with a second plate and balance a heavy can - [Baked Apple](https://cleanandleanrevolution.com/baked-apple/) - SERVES FOUR (150 CALORIES PER SERVING) 4 apples, cored 1/4 cup pecans chopped 3 T raisins ¼ teaspoon ground ginger 2 T real maple syrup lemon zest INSTRUCTIONS Preheat oven to 350. In small bowl, mix together pecans, raisins, lemon zest and ginger. Place apples in 9x9” baking pan. Divide among four apples, by spooning into the center - [Autumn Millet Bake (anytime of the year!)](https://cleanandleanrevolution.com/autumn-millet-bake-anytime-of-the-year/) - SERVES FOUR (420 calories per serving) 3.5 T coconut oil, plus oil for the dish 3/4 C millet 1 medium butternut or other winter squash or 1 small pumpkin, peeled seeded and cut into 1-inch cubes 1 C fresh cranberries Salt and freshly ground pepper 1 T minced sage leaves or 1 teaspoon dried 2 - [Autumn Millet Bake](https://cleanandleanrevolution.com/autumn-millet-bake/) - SERVES FOUR (420 calories per serving) 1/4 C coconut oil, plus oil for the dish 3/4 C millet 1 medium butternut or other winter squash or 1 small pumpkin, peeled seeded and cut into 1-inch cubes 1 C fresh cranberries Salt and freshly ground pepper 1 T minced sage leaves or 1 teaspoon dried sage - [Asian Mushroom Sauté](https://cleanandleanrevolution.com/asian-mushroom-saute/) - This Asian-flavored recipe is delicious as a side dish or used as a sauce. It is a very easy way of adding the health benefits of shiitake mushrooms to your Healthiest Way of Eating. One serving of this recipe provides 129% of the daily value (DV) for vitamin K, 50% DV for vitamin - [Apricot Coconut Snowballs](https://cleanandleanrevolution.com/apricot-coconut-snowballs/) - SERVES SIX (360 calories per serving. Serving size = 3 snowballs) INGREDIENTS: 1/2 C unsweetened shredded coconut 2 C dried Turkish apricots 1.5 C quinoa flakes 1 C seedless raisins 1 tsp grated orange zest 1/2 C freshly squeezed orange juice INSTRUCTIONS Preheat oven to 350 degrees Spread coconut on a baking sheet and toast - [Apple Pie Shake](https://cleanandleanrevolution.com/apple-pie-shake/) - Smoothies can be made with rice, unsweetened almond or cashew. All must be organic. An additional protein source is essential to the smoothie recipe. You can choose to add organic protein powder in the form of rice protein or pea protein, or you can omit the protein powder and use 1 T of nut butter. SERVES - [Core Nutrition Class: History of Food Part III](https://cleanandleanrevolution.com/core-nutrition-class-history-of-food-part-iii/) - How did we go from fit to fat in less than 40 years? To coin a term that has already been used, but I feel is a perfect subtitle for this talk, “What If It Has All Been a Big Fat Lie?” Based on the past three decades of media and government recommendations, choosing the - [Core Nutrition Class: History of Food Part II](https://cleanandleanrevolution.com/core-nutrition-class-history-of-food-part-ii/) - How did we go from fit to fat in less than 40 years? To coin a term that has already been used, but I feel is a perfect subtitle for this talk, “What If It Has All Been a Big Fat Lie?” Based on the past three decades of media and government recommendations, choosing the - [Core Nutrition Class: History of Food Part I](https://cleanandleanrevolution.com/core-nutrition-class-history-of-food-part-i/) - How did we go from fit to fat in less than 40 years? To coin a term that has already been used, but I feel is a perfect subtitle for this talk, “What If It Has All Been a Big Fat Lie?” Based on the past three decades of media and government recommendations, choosing the - [Almond Balsamic Vinaigrette](https://cleanandleanrevolution.com/almond-balsamic-vinaigrette/) - SERVES FOUR (100 calories per serving) 6 cloves garlic, unpeeled 1/2 C water 1/3 C balsamic vinegar 1/4 C raw almonds or 1/8 cup raw almond butter 1/4 C raisins 1 tsp dried oregano 1/2 tsp dried basil 1/2 tsp onion powder INSTRUCTIONS Preheat oven to 350 degrees Fahrenheit. Roast unpeeled garlic in a small - [Aegean Style Vegetable Pilaf](https://cleanandleanrevolution.com/aegean-style-vegetable-pilaf/) - AEGEAN STYLE VEGETABLE PILAF SERVES FOUR (420 calories per serving) Pilaf 3/4 C long grain white rice 1/4 C white quinoa 1/2 C Lundberg brown rice medley 1 C hot water 3 T Ghee 1 tsp salt pinch pepper Vegetables 1 T coconut oil, 1 small onion, thinly sliced 1 small eggplant, peeled, cut in - [7-Minute Butternut Squash](https://cleanandleanrevolution.com/7-minute-butternut-squash/) - Cooking winter squash doesn’t have to take a long time. Cut into 1″ cubes and healthy steam. With this recipe it only takes 7 minutes to add winter squash to your Healthiest Way of Eating. You will also enjoy a rich source of health-promoting vitamins A and C. SERVES THREE (150 calories per serving) - [5-Minute Collard Greens with Sunflower Seeds](https://cleanandleanrevolution.com/5-minute-collard-greens-with-sunflower-seeds/) - Collard greens are a highly nutritious green rich in calcium and one that is becoming an increasingly popular side dish that complements almost any meal. SERVES TWO (420 calories per serving) 1 pound collard greens, chopped 1-1/2 T sunflower seeds ½ C crumbled vegan cheese 6 kalamata olives, chopped Mediterranean Dressing: 1 tsp - [5-Minute Collard Greens](https://cleanandleanrevolution.com/5-minute-collard-greens/) - SERVES TWO (420 calories per serving) 1 pound collard greens, chopped Mediterranean Dressing: 1 tsp lemon juice 1 medium clove garlic, pressed or chopped 1 T extra virgin olive oil 2 T sunflower seeds 1/2 red onion, sliced (add to steamers with collard greens) 6 kalamata olives, sliced ¼ C pumpkin seeds 5 drops tamari soy - [15-Minute Healthy Sautéed Asparagus and Tofu](https://cleanandleanrevolution.com/15-minute-healthy-sauteed-asparagus-and-tofu/) - SERVES TWO (420 calories per serving) 3 ½ T coconut oil 1 medium onion, cut in half and sliced medium thick 4 medium cloves garlic, chopped 2 T minced fresh ginger 3 C thin asparagus, cut in 2-inch lengths 1 medium red bell pepper, thin julienne in - [15-Minute Greek Garbanzo Bean Salad](https://cleanandleanrevolution.com/15-minute-greek-garbanzo-bean-salad/) - This high-protein, fresh-tasting vegetarian salad is very quick and easy to prepare. In fact it can be made in just fifteen minutes from start to finish. This salad can be kept for a few days in the refrigerator, getting more flavorful the longer it marinates. Using fresh herbs and a small amount of extra - [15-Minute Black Bean Salad](https://cleanandleanrevolution.com/15-minute-black-bean-salad/) - Try this delicious salad recipe that only gets better with time! It is great to keep on hand in your refrigerator for a ready-made healthy meal or snack. Beans are great for adding dietary fiber to your Healthiest Way of Eating. One serving of this Black Bean Salad provides 33% of the daily value - [15-Minute Beets](https://cleanandleanrevolution.com/15-minute-beets/) - The beautiful color of beets also reflects their rich concentration of health-promoting phytonutrient antioxidants, which add free-radical protection to your Healthiest Way of Eating. They are also rich in folate and manganese. Prep and Cook Time: 5 minute prep; 15 minute cooking SERVES TWO (150 calories per serving) Ingredients: 3 medium beets, about 3″ inch - [10-Minute Energizing Oatmeal](https://cleanandleanrevolution.com/10-minute-energizing-oatmeal/) - This is a delicious complete breakfast and a perfect way to start your day! SERVES TWO (360 calories per serving) Prep and Cook Time: 10 minutes 1 C GF steel cut oats 2 C water sea salt to taste 1/2 tsp cinnamon 1/8 C raisins (or chopped apricots) 1/3 C sliced almonds 1 T real maple - [Zesty Mexican Soup](https://cleanandleanrevolution.com/zesty-mexican-soup/) - SERVES THREE (420 calories per serving) 1 T coconut oil 1 medium onion, minced 4 medium cloves garlic, chopped 2 T red chili powder 3 cups vegetable broth 1 small to medium green bell pepper, diced into 1/4-inch pieces 1 small zucchini, diced into 1/4-inch pieces 1 cup finely chopped collard greens 1 - [Zesty Kumquat Quinoa Salad](https://cleanandleanrevolution.com/zesty-kumquat-quinoa-salad/) - SERVES THREE (420 calories per serving) 1 cup quinoa (uncooked) 1 cup veggie broth (low sodium if possible) 1/4 cup water 1 cup arugula 1 cup kumquats, chopped and deseeded (leave the peel on!) 1/4 cup fresh lemon juice (the yield from 1 medium lemon) 3 2/3 T extra virgin olive oil 1/4 tsp cracked - [Yam and Black Bean Tacos](https://cleanandleanrevolution.com/yam-and-black-bean-tacos/) - SERVES FOUR (420 calories per serving) 2 1/2 T coconut oil 1 large yam peeled and cubed 1 green pepper, diced 1 T minced garlic, jar 2 tsp ground cumin 1 tsp chili powder 1 tsp ground coriander 1 tsp dried oregano 1 can black beans drained, rinsed 1 large tomato diced 8 medium corn - [Winter Squash Stew with White Beans and Kale](https://cleanandleanrevolution.com/winter-squash-stew-with-white-beans-and-kale/) - SERVES FOUR (420 calories per serving) 2 sprigs parsley 2 sprigs thyme 2 each bay leaf 2 1/3 T coconut oil 1 medium yellow onion, chopped 6 T minced garlic, jar 1 cup apple cider 1 quart vegetable broth (I used low-sodium version from Trader Joe’s)) 4 cups kale , or other dark greens, ribs - [Wilted Arugula](https://cleanandleanrevolution.com/wilted-arugula/) - SERVES TWO (100 calories per serving) 1 1/3 T ghee OR coconut oil (depending on the flavor you are trying to achieve) 1 T minced garlic, jar 3 cups baby arugula, rinsed and drained well 1 T balsamic vinegar 1/8 tsp sea salt Freshly ground pepper 1 T fresh lemon juice INSTRUCTIONS Heat ghee - [Wild Rice Pilaf](https://cleanandleanrevolution.com/wild-rice-pilaf/) - SERVES FOUR (420 calories per serving) ½ cup wild rice 1 cup long grain brown rice 1 med onion, chopped 3/4 cup diced celery, about ¼-inch pieces 2 cups sliced crimini mushrooms 1 medium green apple, diced into ¼ -inch pieces 4 T minced garlic, jar ½ cup chopped walnuts 6 dried apricots, - [Wild Rice and White Bean Soup](https://cleanandleanrevolution.com/wild-rice-and-white-bean-soup/) - SERVES FOUR (420 calories per serving) 1 cup of cooked wild rice 1 -32oz container of veggie broth (you can add another container of broth if you want to stretch the servings) 1 can of white beans, rinsed 3 1/2 T coconut oil 3 carrots chopped 1 cup button mushrooms, chopped 1/2 cup red bell - [Wild Rice and Quinoa Pilaf with Toasted Pecans and Dried Cranberries](https://cleanandleanrevolution.com/wild-rice-and-quinoa-pilaf-with-toasted-pecans-and-dried-cranberries/) - SERVES FOUR (420 calories per serving) 2/3 cup wild rice, dry Sea salt 2/3 cup quinoa, dry 1/2 cup pecan halves, toasted, then coarsely chopped* 1/2 cup dried cranberries, rehydrated if necessary* 1 bunch scallions, white and tender green parts, thinly sliced 1/3 cup coarsely chopped flat-leaf parsley 2 T extra-virgin olive oil 1 1/2 - [Warmand Nutty Cinnamon Quinoa Recipe](https://cleanandleanrevolution.com/warmand-nutty-cinnamon-quinoa-recipe/) - Red quinoa is used here, but you can use whatever kind you like, white/buff colored seems to be the most common. SERVES THREE (360 calories per serving) 1 cup unsweetened almond milk 1 cup water 1 cup organic quinoa, (note: rinse quinoa before cooking in fine metal strainer) 2 cups fresh blackberries, organic preferred (or - [Warm Broccoli Soup](https://cleanandleanrevolution.com/warm-broccoli-soup/) - SERVES ONE (420 calories per serving) 1 avocado 8 large broccoli florets 1/3 red onion 1 celery stick 1 cup of spinach 1 inch of ginger root 1/2 tsp coconut oil Sea salt and pepper to taste INSTRUCTIONS Lightly steam the broccoli, for 5-6 minutes. Place it and all the other ingredients in a - [Vitamix - Detox Green Smoothie](https://cleanandleanrevolution.com/vitamix-detox-green-smoothie/) - SERVES ONE (360 calories per serving) 5 romaine leaves, chopped 3 kale leaves, chopped 1/3 cup fresh parsley sprigs 1/2 cup chopped pineapple 1/2 cup chopped mango 1 inch fresh ginger, peeled and chopped 1 1/2 T flax seeds 1 1/2 cups filtered water INSTRUCTIONS Combine romaine, kale, parsley, pineapple, mango, ginger, flax seeds, - [Very Berrry Shake](https://cleanandleanrevolution.com/very-berrry-shake/) - SERVES ONE (360 calories per serving) 1 serving protein powder 1 cup vanilla soy milk 1 cup frozen mixed berries 1/2 T coconut oil A few drops vanilla extract 4 ice cubes INSTRUCTIONS Put all ingredients into a high-speed blender and blend until smooth. - [Vegan Sour Cream](https://cleanandleanrevolution.com/vegan-sour-cream/) - SERVES EIGHT (100 calories per serving) 1 cup raw cashews 1/2 cup water 1 1/2 lemons Pinch of sea salt INSTRUCTIONS Soak 1 cup cashews for 2-3 hrs. Rinse well. In Vitamix, add soaked cashews, about ½ cup water (little more if needed for texture), juice from 1 1/2 lemons and the pinch of - [Vegan Rainbow Sesame Vegetable Salad](https://cleanandleanrevolution.com/vegan-rainbow-sesame-vegetable-salad/) - This is definitely a detox approved salad! SERVES TEN (420 calories per serving) SALAD: 6 cups chopped Brussels sprouts (about 20 sprouts) 4 cups finely chopped red cabbage (about 1/2 a cabbage) 4 cups finely chopped white cabbage (about 1/2 cabbage) 2 cups finely chopped asparagus (about 1 bunch) 2 cups finely diced carrot (about - [Vegan GarLickee Tacos](https://cleanandleanrevolution.com/vegan-garlickee-tacos/) - SERVES EIGHT (420 calories per serving) 4 heads garlic, unpeeled 4 tsp extra virgin olive oil 4 ears sweet corn, unshucked 16 medium corn tortillas 2 T extra virgin olive oil 5 limes, juiced 1 orange, juiced Generous pinch sea salt White (or black) pepper, to taste 1 generous tsp chili powder (or more to - [Vegan Caesar Dressing](https://cleanandleanrevolution.com/vegan-caesar-dressing/) - SERVES TEN (100 calories per serving) 1/3 cup chopped almonds 5 T minced garlic, jar 3/4 cup tofu (softest/silken) 1/4 cup extra virgin olive oil 4 T fresh lemon juice 1 tsp of capers 4 tsp caper brine 1 tsp Dijon mustard 2-3 tsp of sea salt INSTRUCTIONS Grind the sliced almonds in a - [Vegan Black Bean Chili](https://cleanandleanrevolution.com/vegan-black-bean-chili/) - SERVES FIVE (420 calories per serving) 3 T coconut oil 1 small onion, diced 2 T minced garlic, jar Coarse sea salt and ground pepper 2 zucchini (about 1 pound total), halved lengthwise and thinly sliced crosswise 2 carrots, thinly sliced 2 T chili powder 1 T ground cumin 1 T cumin seed 2 cans - [Vegan Almond Fried Rice](https://cleanandleanrevolution.com/vegan-almond-fried-rice/) - SERVES THREE (420 calories per serving) 2 handfuls of raw slivered almonds 2 cups cooked brown rice (I use a pouch of the rice in the freezer section of Trader Joe’s) 1 cup of frozen mixed veggies (corn, peas, carrots etc) 1 T sesame oil 1 T coconut oil 1 scallion (as a garnish) 1/2 - [Tuscan White Bean and Garlic Soup](https://cleanandleanrevolution.com/tuscan-white-bean-and-garlic-soup/) - SERVES FOUR (420 calories per serving) 1 2/3 T ghee 2 shallots, chopped 1 sage leaf 2 (15oz) cans cannellini beans, drained and rinsed 4 cups veggie broth 4 T minced garlic, jar 1/2 cup non-dairy creamer (when not vegan I use cream) Freshly ground black pepper INSTRUCTIONS Place a med. heavy soup pot - [Tuscan Bean and Leek Soup](https://cleanandleanrevolution.com/tuscan-bean-soup-2/) - SERVES FIVE (420 calories per serving) 3 T coconut oil, divided 2 T minced garlic, jar 1 leek (white and light green parts only), trimmed and thinly sliced Sea salt and black pepper 1 large carrot, cut into 1/2-inch pieces (1 cup) 2 stalks celery, thinly sliced (1 cup) 1 small zucchini, halved lengthwise and - [Tuscan Bean Kale Soup](https://cleanandleanrevolution.com/tuscan-bean-kale-soup/) - SERVES FOUR (420 calories per serving) 1 1/3 T ghee oil 1 onion, diced 2 T minced garlic, jar 1 28oz can diced tomatoes 4-6 cups vegetable stock 1 15 oz can white kidney beans, drained and rinsed 1 large bunch kale, stems removed, chopped finely ½ lb green beans, cut into 1″ pieces ½ - [Turkish Shish Kebob](https://cleanandleanrevolution.com/turkish-shish-kebob/) - SERVES THREE (320 calories + 100 calories brown rice/pilaf) 12.5 oz chicken breast, cut in medium size cubes MARINADE: ½ cup plain yogurt – coconut yogurt ½ tsp cumin 1 tsp red pepper powder ½ tsp cayenne pepper powder ½ tsp smoked paprika (I did these in the broiler, so I wanted a little more smoky - [Tropical Breakfast Risotto](https://cleanandleanrevolution.com/tropical-breakfast-risotto/) - SERVES SIX (360 calories per serving) 1 cup Arborio rice (this is what Italian rice risotto is made with) 2 cups water 1 1/2 cups coconut milk, full fat 1 8 oz can cubed pineapple (retain the juice) 1/4 cup sliced almonds 1/4 cup raisins 1 medium banana, cut into 1/2-inch cubes Top each serving - [Tomato Dandelion Salad](https://cleanandleanrevolution.com/tomato-dandelion-salad/) - SERVES THREE (150 calories per serving) SALAD: 1/2 medium sized onion, cut in half and sliced thin 2 T light vinegar (such as apple cider, rice, or white wine) 1 cup hot water 2 large red ripe tomatoes 3 cups chopped young dandelion greens (be sure that the lawn you pluck these from - [Tofu with Tomato, Basil and Mint](https://cleanandleanrevolution.com/tofu-with-tomato-basil-and-mint/) - SERVES SIX (150 calories per serving) 4 tsp sherry vinegar 2 tsp reduced-sodium soy sauce 1/4 cup extra-virgin olive oil 14 ounces soft tofu, drained and cut into 1/2-inch-thick squares 2 pounds mixed ripe tomatoes, cored and sliced Coarse sea salt and freshly ground black pepper 1 T fresh basil, thinly sliced, plus leaves for - [Tofu Curry with Broccoli](https://cleanandleanrevolution.com/tofu-curry-with-broccoli/) - SERVES FOUR (420 calories per serving) 1 package firm tofu 1 small-medium onion, chopped 1 T lemon juice and a little zest ½ Serrano chili, chopped (1 Tbsp) (This time I used one whole cherry bomb chili, without seeds) 2 tsp chopped fresh ginger 3 T minced garlic, jar 1 2/3 T coconut oil 1 - [Tofu Breakfast Scramble](https://cleanandleanrevolution.com/tofu-breakfast-scramble/) - SERVES THREE (360 calories per serving) 1/2 yellow onion, diced 1 green bell pepper, diced 1 block firm tofu, drained and pressed 3 T coconut oil 1 tsp garlic powder 1 tsp onion powder 1/2 tsp dried parsley 1 T wheat free tamari (soy sauce) 2 T nutritional yeast 1 1/2 tsp turmeric Sea salt - [Toasted Muesli with Millet, Coconut, Pistachios and Cranberries](https://cleanandleanrevolution.com/toasted-muesli-with-millet-coconut-pistachios-and-cranberries/) - SERVES SEVEN (360 calories per serving) 1/3 cup boiling water 1/2 cup whole millet 2 cups gluten-free rolled oats 3/4 cup shelled pistachios 1/2 cup unsweetened coconut flakes 1/2 cup honey 1 T coconut oil 1 tsp fine-grain sea salt 2/3 cup dried cranberries INSTRUCTIONS In a bowl, pour boiling water over millet, - [Tilapia and Cucumber Quinoa](https://cleanandleanrevolution.com/tilapia-and-cucumber-quinoa/) - SERVES FOUR (420 calories per serving) 1 cup quinoa Coarse sea salt and ground pepper 1 T coconut oil 1 pound boneless, skinless tilapia fillets, divided into 8 pieces 3/4 tsp paprika 1 cup English cucumber (6 ounces), diced small 1/3 cup roughly chopped fresh dill 1/3 cup feta (1 1/2 ounces), crumbled 3 T - [Thai Vegetable Curry](https://cleanandleanrevolution.com/thai-vegetable-curry/) - SERVES FIVE (420 calories per serving) 4 T minced garlic, jar 2 T finely chopped fresh ginger 2 T chopped fresh mint 2 T chopped fresh basil 2 T chopped fresh cilantro 2 cups carrot juice 1 red bell pepper, seeded and thinly sliced 1 large eggplant, peeled, if desired & cut into 1 inch - [Tangy Citrus Quinoa](https://cleanandleanrevolution.com/tangy-citrus-quinoa/) - SERVES FOUR (420 calories per serving) TANGY CITRUS VINAIGRETTE: 1 T Dijon mustard 3 T agave nectar 3 T fresh lemon juice 3 T fresh orange juice 4 1/2 T extra virgin olive oil 1 tsp sea salt Ground pepper to taste. INSTRUCTIONS Combine all the above ingredients in sealed glass jar, shake to - [Sweet Potato Hummus](https://cleanandleanrevolution.com/sweet-potato-hummus/) - SERVES TWENTY-SIX (65 calories per serving + 60 calories carbohydrates) 1/2 pound sweet potatoes, peeled and cut into 1-inch pieces 10 oz chickpeas, drained and rinsed 1/8 cup fresh lemon juice (from 1 lemon) 1/8 cup tahini 2 T extra virgin olive oil 1 tsp ground cumin 1 T minced garlic Coarse sea salt and - [Sweet Chili Lime Tofu with Quinoa](https://cleanandleanrevolution.com/sweet-chili-lime-tofu/) - SERVES FOUR (420 calories per serving) QUINOA: 3/4 C quinoa, rubbed/rinsed, drained Zest from one lime, divided in half and slice lime for garnish (use 1/2 the zest) 2 bruised cardamom pods (optional–I used a dash or two of dried cardamom) 1/4 tsp sea salt 1 tiny cinnamon stick 1-1/3 cup filtered water SWEET - [Super Energy Kale Soup](https://cleanandleanrevolution.com/super-energy-kale-soup/) - SERVES TWO (420 calories per serving) 1 2/3 T ghee 1 medium onion, chopped 4 T minced garlic, jar 5 cups chicken or vegetable broth 1 medium carrot, diced into ¼-inch cubes (about 1 cup) 1 cup diced celery 2 red potatoes, diced into ½-inch cubes 3 cups kale, rinsed, stems removed and - [Stuffed Acorn Squash](https://cleanandleanrevolution.com/stuffed-acorn-squash/) - SERVES TWO (420 calories per serving) 1 large acorn squash (or another variety of winter squash) 1 T Ghee (clarified butter) 4 ounces mushrooms 2 stalks celery, chopped finely 2 T minced garlic, jar ¾ tsp ground dill seed 5 green onions 1 ¼ cups cooked wild rice 1/3 cup lightly toasted hazelnuts or walnuts - [Steamed Vegetable Medley](https://cleanandleanrevolution.com/steamed-vegetable-medley/) - SERVES FOUR (100 calories per serving) VEGETABLES: 1 cup thinly sliced carrot 2 cups chopped collard greens, stems removed 1 medium onion, sliced thick 1 cup cubed zucchini MEDITERRANEAN DRESSING: 1 2/3 T extra virgin olive oil 1 T minced garlic, jar 1 T fresh lemon juice Sea salt and cracked black - [Spring Pea Hummus](https://cleanandleanrevolution.com/spring-pea-hummus/) - SERVES THIRTY-FOUR (65 calories of hummus~ 2-3 T/ serving + 60 calories carbohydrates) 2 ¾ cups shelled green peas lightly steamed or blanched 2 ½ cups shelled edamame, lightly steamed or blanched 12 T minced garlic, jar ½ cup tahini 5 T extra-virgin olive oil Juice of 3 lemons 1 T sea salt 2 - [Split Pea Soup](https://cleanandleanrevolution.com/split-pea-soup/) - SERVES EIGHT (420 calories per serving) 3 cups split peas, rinsed 10 cups water 3 T coconut oil 2 medium onion, chopped 2 T minced garlic, jar 8 carrots, chopped 6 celery stalks, chopped 3 tsp cumin Sea salt and pepper to taste INSTRUCTIONS Place split peas in a heavy saucepan. Add water to - [Spicy Tofu](https://cleanandleanrevolution.com/spicy-tofu/) - SERVES FIVE (320 calories per serving + 100 calories brown rice) 2 T coconut oil, divided 2 – 12-oz pkgs. extra-firm tofu (drained and patted dry, cut into 1/4 inch cubes) 3 T low-sodium tamari 2 T siracha 2 T seasoned rice vinegar 1 T maple syrup 2 tsp toasted sesame oil 2 T filtered - [Spicy Sweet Potato and Coconut Soup](https://cleanandleanrevolution.com/spicy-sweet-potato-and-coconut-soup/) - SERVES FIVE (420 calories per serving) 2 large sweet potatoes (about 1 ½ lbs) 2 1/3 T coconut oil 1 onion chopped 2-inch piece of fresh ginger root thinly sliced 1 T red curry paste 1 (15 ounce) can coconut milk 3 cups vegetable broth (chicken broth works if you’re not doing vegan) 3 ½ - [Spicy Sichuan Eggplant - Vegan Style](https://cleanandleanrevolution.com/spicy-sichuan-eggplant-vegan-style/) - SERVES TWO (300 calories per serving + pair with 120 calories rice or quinoa) SAUCE: 1/2 cup veggie broth 4 T tamari 2 tsp red wine vinegar 2 tsp agave syrup or brown rice syrup 4 tsp arrowroot INSTRUCTIONS Combine broth, tamari, vinegar, and syrup. Mix. Add in arrowroot. EGGPLANT: 1 Eggplant (or 4 - [Spicy Potato Fry](https://cleanandleanrevolution.com/spicy-potato-fry/) - SERVES SIX (150 calories per serving) 3 cups white potatoes, peeled and cut into 1 inch cubes 1 cup onions, finely chopped ¼ tsp mustard seeds ¼ tsp turmeric powder 1 tsp Red Chili Powder Sprig of curry leaves (optional) Sea salt to taste 4 T coconut oil INSTRUCTIONS Heat oil in a wide - [Spicy Posole Soup](https://cleanandleanrevolution.com/spicy-posole-soup/) - SERVES TWO (420 calories per serving) 2 tsp coconut oil 1 medium onion, chopped 6 T minced garlic, jar 4 cups vegetable broth 2 T fresh lime juice 3 cups kale, rinsed and chopped fine 2 cups canned hominy, drained 15 oz can diced tomatoes 4 oz can diced green chili 3 T - [Spicy Healthy Sautéed Tofu](https://cleanandleanrevolution.com/spicy-healthy-sauteed-tofu/) - SERVES FOUR (150 calories per serving) 1 T dried arame or hijiki sea vegetables* 12 oz firm tofu, cut into ½ inch cubes 3/4 cup chopped scallion 1 T minced fresh ginger 4 dried shiitake mushrooms 2 T wheat free tamari (soy sauce) 2 T mirin rice wine Pinch of red chili flakes - [Spicy Broccoli Tofu Stir-Fry](https://cleanandleanrevolution.com/spicy-broccoli-tofu-stir-fry/) - SERVES SIX (320 calories per serving + 100 calories brown rice) 1 block firm tofu 2 T coconut oil 2 dried chilies, crushed 2 T minced garlic, jar 3-inch piece of ginger, peeled and grated 3 cups broccoli florets, chopped into bite-sized pieces 1/2 cup vegetable broth 1/4 cup fermented black beans 2 T - [Spicy Broccoli Soup](https://cleanandleanrevolution.com/spicy-broccoli-soup/) - SERVES TWO (420 calories per serving) 1 lb broccoli 2 small to medium sweet potatoes 1 medium carrot 1 medium onion 3 T minced garlic, jar 1 med jalapeno (omit if you don’t like spicy) Pinch of sea salt 1 tsp of black pepper 1 1/2 T coconut oil 3 cups organic low sodium vegetable - [Spiced Roasted Pumpkin Seeds](https://cleanandleanrevolution.com/spiced-roasted-pumpkin-seeds/) - SERVES TWENTY FIVE (65 calories per serving + 60 calories carbohydrate) 2 cups raw whole pumpkin seeds 4 T sea salt 1 tsp mild curry powder 1 tsp smoked paprika 1 tsp smoked sea salt 1 tsp nutritional yeast 1 T coconut oil, melted INSTRUCTIONS Preheat the oven to 400F. Mix the spices together - [Spiced Chickpea Salad](https://cleanandleanrevolution.com/spiced-chickpea-salad/) - SERVES FOUR (420 calories per serving) 2 cans (15 oz. each) chickpeas, rinsed and drained 1/4 cup finely chopped red onion 1 large ripe tomato, seeded and coarsely chopped (I use cherry or whatever is organic and sweet) 1 tsp minced garlic, jar 4 T lemon juice 1/2 tsp paprika 1 1/2 tsp ground cumin - [Spiced Cauliflower with Sesame Seeds](https://cleanandleanrevolution.com/spiced-cauliflower-with-sesame-seeds/) - SERVES ELEVEN (60 calories per serving + 65 calories of hummus) SERVES FOUR (150 calories per serving as a side dish) 2 T clarified butter 1 tsp cumin seeds 2 medium yellow onions, finely sliced A pinch of turmeric Fine grain sea salt 1 medium / 12 oz cauliflower, thinly sliced 4 dried red - [Southwest Veggie Burgers](https://cleanandleanrevolution.com/southwest-veggie-burgers/) - SERVES FOUR (300 calories per serving + pair with 2 cups watercress, sliced red onion and shredded beet tossed with 1.5 T healthy dressing) ¾ c cooked brown rice 1 ¼ cup cooked no-salt-added black beans, rinsed and drained 1/2 cup diced tomato 1/4 cup diced roasted red bell peppers 1/3 cup shredded carrots 1 - [Singapore Stire Fry Rice Noodles with Tofu and Broccoli](https://cleanandleanrevolution.com/singapore-stire-fry-rice-noodles-with-tofu-and-broccoli/) - SERVES FOUR (420 calories per serving) 8 ounces rice vermicelli (mei fun) 3 1/2 T coconut oil, divided 8 ounces extra-firm tofu, drained, pressed, and cut into strips 3 T wheat free tamari (gluten free soy sauce), divided 1 to 1 1/2 T good-quality curry powder (mild or hot) 1 small yellow onion, halved lengthwise - [Simply Applesauce](https://cleanandleanrevolution.com/simply-applesauce/) - SERVES TEN (60 calories per serving and pair with 65 calories of protein/ fat) 10 medium apples (Pink Lady, Gala, Honeycrisp, Fuji…) 1 cup filtered water 2 tsp cinnamon Juice of two lemons INSTRUCTIONS Peel, core, and thinly slice the apples and put them all into a large pot. Add 1 cup of filtered - [Sesame Kale Crisps](https://cleanandleanrevolution.com/sesame-kale-crisps/) - SERVES FIVE (125 calories per serving) 1 bunch kale, stems removed and leaves torn into 2-inch pieces 2 T coconut oil, melted 1 T fresh lemon juice 1/4 cup sesame seeds Course sea salt INSTRUCTIONS Heat oven to 200 degrees. In a large bowl, drizzle kale with oil, lemon juice, and sesame seeds. Season - [Sesame Ginger Sauce](https://cleanandleanrevolution.com/sesame-ginger-sauce/) - SERVES FIFTY (100 calories per serving ~ 1.5 T/ serving) 3 cups wheat free tamari 2 cup sesame oil, toasted 0.1 lb ginger 3 T minced garlic, jar 1/4 cup lemon juice 2 T Water INSTRUCTIONS Blend everything in Vita-mix on setting 1( or low in equivalent blender). This recipe makes a lot so - [Seaweed Rice](https://cleanandleanrevolution.com/seaweed-rice/) - SERVES SIX (150 calories per serving) 2 medium pieces wakame, (2 T soaked and chopped)* 2 T chopped dulse seaweed 2¼ cups warm water 1 T coconut oil ½ medium onion, minced 2 T minced garlic, jar 1 cup long grain brown rice Sea salt and white pepper to taste INSTRUCTIONS Chop - [Seasoned Almonds](https://cleanandleanrevolution.com/seasoned-almonds/) - SERVES 50 (65 calories per serving of 1 1/3 T seasoned nuts + 60 calories carbohydrate) 3 cups almonds 1/4 cup each flaxseeds, quinoa and sunflower seeds 2 egg whites 3 T honey 1 1/2 tsp sea salt 1/4 tsp each cayenne, cumin and cinnamon INSTRUCTIONS Mix 3 cups raw almonds with 1/4 cup - [Sautéed Vegetables with Cashews](https://cleanandleanrevolution.com/sauteed-vegetables-with-cashews/) - SERVES SIX (150 calories per serving) VEGETABLES: 1/2 cup vegetable broth 1 cup each red and yellow bell peppers, sliced 1/2-inch thick 1 cup onion, sliced 1/2-inch thick 1 cup snow peas 1/3 cup cashews MEDITERRANEAN DRESSING: 3 T extra virgin olive oil 2 tsp lemon juice 2 T minced garlic, jar - [Sautéed Greens](https://cleanandleanrevolution.com/sauteed-greens/) - SERVES FOUR (100 calories per serving) 1 cup sliced leeks, about 1 leek 4 cups chopped kale 1 T + 1/4 cup vegetable broth 3 T minced garlic, jar 1 tsp fresh lemon juice 1 2/3 extra virgin olive oil Sea salt and black pepper to taste INSTRUCTIONS Heat 1 tablespoon broth - [Rosemary Fingerling Potatoes](https://cleanandleanrevolution.com/rosemary-fingerling-potatoes/) - SERVES EIGHT (100 calories per serving) 1.75lb fingerling potatoes 0.75lb brussel sprouts 3 T minced garlic, jar 2 T fresh minced rosemary 1 T + 1 tsp coconut oil, melted 1/2 T Sucanat (optional) 3/4 tsp fine grain sea salt Freshly ground black pepper 1/4 tsp red pepper flakes (optional) INSTRUCTIONS Preheat oven to - [Romaine and Avocado Salad](https://cleanandleanrevolution.com/romaine-and-avocado-salad/) - SERVES TWO (420 calories per serving) SALAD: 1 large head romaine lettuce, outside leaves discarded 1 large tomato, chopped 1 small red bell pepper, julienned into 1 inch long pieces 1/2 small avocado, cut into chunks 3 T coarsely chopped walnuts DRESSING: 2 T lemon juice 2 tsp balsamic vinegar 3 T - [Roasted Vegetable Quinoa Salad](https://cleanandleanrevolution.com/roasted-vegetable-quinoa-salad/) - SERVES FOUR (420 calories per serving) ROASTED VEGETABLES: 1 cup zucchini (cut into bite sized pieces) 1 cup eggplant (cut into bite sized pieces) 1 cup butternut squash (cut into bite sized pieces) 1 1/2 T coconut oil. melted Sea salt and pepper to taste QUINOA SALAD: 1 cup quinoa 1 roasted red pepper - [Roasted Spiced Chickpeas](https://cleanandleanrevolution.com/roasted-spiced-chickpeas/) - SERVES TEN (65 calories per serving + pair with a carbohydrate: medium apple) One 15-ounce can chickpeas, drained and rinsed 1 1/2 T coconut oil, melted 1/4 tsp ground cumin 1/4 tsp ground coriander 1/4 tsp ground ginger 1/4 tsp ground hot paprika 1/2 tsp sea salt INSTRUCTIONS Preheat oven to 425 degrees. - [Roasted Red Pepper Dip](https://cleanandleanrevolution.com/roasted-red-pepper-dip/) - SERVES THIRTEEN (65 calories per serving + 60 calories carbohydrates) 1 can white beans 5 basil leaves 1 roasted red pepper Juice from 1 lemon Sea salt/pepper Jalapeno, chopped and de-seeded 1 ½ T extra virgin olive oil INSTRUCTIONS Place everything in a blender and blend until smooth. Serve with rice cracker and - [Roasted Chickpeas](https://cleanandleanrevolution.com/roasted-chickpeas/) - SERVES FIFTEEN (65 calories per serving + pair with a carbohydrate: medium apple) 2 T coconut oil, melted 1 T Cajun spice 1 T chili powder 1 tsp sea salt and pepper 1 (15 ounce) can chickpeas, drained and rinsed INSTRUCTIONS Preheat oven to 400 degrees. Mix oil and spices in a large - [Roasted Butternut Squash with Kale and Almond Pecan Parmesan](https://cleanandleanrevolution.com/roasted-butternut-squash-with-kale-and-almond-pecan-parmesan/) - SERVES THREE (420 calories per serving) SQUASH MIXTURE: 1 (2 pound) butternut squash 2 T minced garlic, jar 2-3 T finely chopped fresh parsley 1 ½ T coconut oil, melted 1/2 tsp fine grain sea salt 1 cup de-stemmed and roughly chopped kale ALMOND PECAN “PARMESAN CHEESE” 1/3 cup almonds* 1/3 cup pecans - [Ridiculously Easy Lentil Soup](https://cleanandleanrevolution.com/ridiculously-easy-lentil-soup/) - SERVES FIVE (420 calories per serving) 2 cups green lentils, rinsed 7 cups water 14 ounces mirepoix blend vegetables (or 1 onion, 2 carrots, 2 celery ribs -diced-this is what I used) 8 ounces Yukon Gold potatoes, cubed (I used red potatoes) 2 servings vegetable bouillon cubes (one large Not-Beef Broth Cube, which is gluten-free) - [Rice, Beans, Corn and Salsa](https://cleanandleanrevolution.com/rice-beans-corn-and-salsa/) - SERVES FOUR (420 calories per serving) 2 cups long grain or basmati rice, cooked 1 cup wild rice, cooked 2 cups any type of beans 1/2 – 1 cup chunky salsa (to taste) 1 tomato chopped 1 red, yellow or green pepper, chopped 1 cup whole kernel corn 1 small onion, chopped 2 stalks celery, - [Rice Pudding and Blueberry Compote](https://cleanandleanrevolution.com/rice-pudding-and-blueberry-compote/) - SERVES TWELVE (150 calories per serving) RICE PUDDING 2 cups water 1 cup arborio rice 3 cups unsweetened vanilla soy milk 1/4 cup maple syrup Pinch sea salt 1 cinnamon stick 1 T coconut oil 1/2 tsp vanilla 1/2 tsp ground cinnamon 1/4 tsp ground nutmeg INSTRUCTIONS Preheat oven to 375 degrees. Bring the - [Rice Pudding](https://cleanandleanrevolution.com/rice-pudding/) - SERVES FIVE (150 calories per serving) 1 cup cooked rice 1 cup coconut milk, full fat canned 1 T maple syrup 1 tsp vanilla INSTRUCTIONS Place cooked rice in a pan with the rice milk. Heat on medium heat until most or all rice milk is absorbed. Remove pan from heat, add maple syrup - [Red Quinoa Tabouli](https://cleanandleanrevolution.com/red-quinoa-tabouli/) - SERVES FOUR (420 calories per serving) 1 1/2 cups organic red quinoa 2 1/3 cups water 1 organic cucumber 3 organic Roma tomatoes 1/2 bunch organic green onion 2 T organic fresh mint 1/2 bunch organic cilantro 1/3 cup organic lime juice 1 tsp sea salt 1/2 tsp organic black pepper 1 tsp minced - [Red Lentil Tarka (Masoor Dal)](https://cleanandleanrevolution.com/red-lentil-tarka-masoor-dal/) - SERVES FOUR (420 calories per serving) 2 cups red lentils ¾ tsp ground turmeric 2 tsp of sea salt 3 T ghee Generous pinch of asafetida 1 tsp of cumin seeds 3 to 5 dried, hot red chilies INSTRUCTIONS Pick over the lentils and wash in several changes of water. Drain. Put in a - [Red Lentil Patties](https://cleanandleanrevolution.com/red-lentil-patties/) - SERVES EIGHT (320 calories each + 100 calories plain yogurt) 5 cups water 1 T sea salt 1 bay leaf, preferable fresh 2 cup red lentils 2 stalks celery, thinly sliced 1 large carrot, thinly sliced 1 large onion, thinly sliced ¼ cup ghee 1 cup bread crumbs from gluten free and yeast free bread - [Yummy Raw Bars](https://cleanandleanrevolution.com/yummy-raw-bars/) - YUMMY RAW BARS SERVES THIRTY ONE (125 calories per serving) 1 cup ground cashews 1 cup ground sunflower seeds or almonds 1 cup almond butter, 1/2 cup maple syrup at room temperature 1 T Molasses 2 T flaxseed oil Pinch of sea salt INSTRUCTIONS Toss dry ingredients together. Whip almond buttermilk maple syrup, - [Raw Chocolate Mousse](https://cleanandleanrevolution.com/raw-chocolate-mousse-and-yummy-bars/) - RAW CHOCOLATE MOUSSE SERVES SIX (150 calories per serving) 2 avocados 1/4 cup organic raw cacao powder (not suggested with detox plan – wait until you are done with the program) 1/4 cup agave nectar 1 T coconut oil INSTRUCTIONS Mix together until smooth, chill and enjoy! - [Raw Beet Salad](https://cleanandleanrevolution.com/raw-beet-salad/) - SERVES FOUR (100 calories per serving) 1 pound beets 1 large shallot Sea salt and freshly ground black pepper 2 tsp Dijon mustard, or to taste 1 1/2 T extra virgin olive oil 2 T sherry vinegar or other good strong vinegar Minced parsley, dill, chervil, rosemary or tarragon INSTRUCTIONS Peel the beets and - [Raw Almond Butter](https://cleanandleanrevolution.com/raw-almond-butter/) - SERVES TWENTY-SIX (65 calories per serving almond butter + 60 calories carbohydrates) 2 cups raw almonds 1/2 T coconut oil, melted Sea Salt (optional) INSTRUCTIONS You can make almond butter in either a high-speed blender or a food processor with the “S” blade. Less than high-end blenders may be problematic with making a smooth - [Raspberries with Vegan Chocolate or Carob Chips](https://cleanandleanrevolution.com/raspberries-with-vegan-chocolate-or-carob-chips/) - SERVES TWO (100 calories per serving) 1/2 cup raspberries 1 ½ T vegan chocolate chips (or carob chips) 10 almonds INSTRUCTIONS Place one chocolate chip into each raspberry and serve along side 5 raw almonds. You can put the other half into the freezer for a quick snack later. - [No Cook Approach](https://cleanandleanrevolution.com/no-cook-approach/) - If you feel like you just don’t have time to cook and you still want to eat whole foods, then it is time to lean on your local natural food store deli. Here are your goals: Stick with the foundation of the Clean & Lean Revolution eating plan: predominantly plant based, gluten free and whole - [Asparagus Stir Fry Recipe](https://cleanandleanrevolution.com/asparagus-stir-fry-recipe/) - SERVES TWO (420 calories per serving) 1 T Toasted sesame oil 8 oz extra-firm tofu, cut into slices 4 green onions, thinly sliced 1 T freshly grated ginger 1/2 tsp crushed red pepper flakes 1/2 bunch asparagus, trimmed & 1” cuts sea salt 3 cloves garlic, chopped 1 big handful of toasted cashews, chopped (quickly - [Apple and Nut Butter Sandwich](https://cleanandleanrevolution.com/apple-and-nut-butter-sandwich/) - SERVES ONE (360 calories per serving) A great breakfast sandwich! Yes, you are going to add less nut butter (and omit the vegan chocolate chips) to this for a snack. Ingredients: 1 Apple, cored and halved 2 T Nut butter (almond or peanut) Optional: 3-4 T granola Core and halve one apple around the circumference. - [1-Minute Spinach](https://cleanandleanrevolution.com/1-minute-spinach/) - 1-MINUTE SPINACH Enjoy this quick and easy addition to your Healthiest Way of Eating that provides you with an excellent source of healthy promoting nutrients such as vitamin A,K, C, as well as manganese and folate. SERVES THREE (150 calories per serving) 1 pound fresh spinach 1 tsp lemon juice 1 medium fresh - [Core Nutrition Class: Intro to Whole Foods Part I](https://cleanandleanrevolution.com/core-nutrition-class-intro-to-whole-foods-part-i/) - Core Nutrition Class Kick Off! Introduction to Whole Foods You may have heard a lot about whole foods, as well as what foods are best for you to eat. In this three part presentation, our resident nutrition instructor, Trina Kaufman defines whole foods, their impact on the body and discusses processed food ingredients masquerading as whole - [Bean and Bock Choy, Tofu Stir Fry](https://cleanandleanrevolution.com/bean-and-bock-choy-tofu-stir-fry/) - SERVES TWO (420 calories per serving) 2 celery stalks 1 ½ C snap peas 1 ½ C green beans 3 stalks of baby bok choy 1 16 oz. package firm tofu 2 stalks green onion 2 T tamari 1 tsp honey (not vegan, but okay on detox) 1 tsp rice vinegar 1 T sesame seeds - [Quinoa with Poached Egg, Spinach, and Cucumber](https://cleanandleanrevolution.com/quinoa-with-poached-egg-spinach-and-cucumber/) - SERVES ONE (360 calories per serving) ½ T coconut oil ½ T minced garlic, jar 2 cups spinach, rinsed Sea salt 1/2 carrot, peeled and julienned 1 medium pastured egg 1/2 cup cooked quinoa 1/4 cucumber, thinly sliced 1/2 tsp white-wine vinegar 1 tsp extra virgin olive oil Red chili flakes 1 tsp minced chives - [Quinoa with Currants, Dill, and Zucchini](https://cleanandleanrevolution.com/quinoa-with-currants-dill-and-zucchini/) - SERVES THREE (420 calories per serving) 1 T coconut oil 1 bunch green onions, chopped 3/4 tsp fine-grain sea salt 1 cup quinoa, well rinsed and drained 2 cups water 1/4 cup dried currants 1 lemon 2 sm-med zucchini, grated on box grater 4 T toasted sesame seeds 4 T chopped fresh dill ¼ - [Quinoa with Black Beans](https://cleanandleanrevolution.com/quinoa-with-black-beans/) - SERVES FOUR (420 calories per serving) 1 T coconut oil 1/2 red onion, chopped 3 T minced garlic, jar 1 jalapeno, seeded & minced 3/4 cup quinoa, rinsed & drained 1 1/2 cups vegetable broth or stock 1 1/4 tsp ground cumin 1/4 tsp cayenne pepper Sea salt & pepper to taste 1 cup frozen - [Quinoa Spinach Salad with Smoky Paprika Dressing](https://cleanandleanrevolution.com/quinoa-spinach-salad-with-smoky-paprika-dressing/) - SERVES TEN (420 calories per serving) 1 1/2 cups quinoa (9 to 10 ounces), rinsed, drained 4 cups (packed) baby spinach leaves 2 15- to 16-ounce cans garbanzo beans (chickpeas), rinsed, drained 1 3/4 cups 1/3-inch cubes unpeeled English hothouse cucumber 1 1-pint container multicolored baby heirloom tomatoes, halved (2 1/2 cups) 1 cup (packed) - [Quinoa Soup with Avocado and Corn](https://cleanandleanrevolution.com/quinoa-soup-with-avocado-and-corn/) - SERVES THREE (420 calories per serving) 4 cups vegetable broth 1 cup quinoa 1 T ghee 1 cup frozen corn kernels 1/3 cup salsa or pico de gallo 1 ripe avocado diced Sea salt to taste 1/4 cup chopped fresh cilantro Lime wedges for serving INSTRUCTIONS In large saucepan over high heat, bring the - [Quinoa Salad with Artichoke and Parsley](https://cleanandleanrevolution.com/quinoa-salad-with-artichoke-and-parsley/) - SERVES TWO (420 calories per serving) 1 T coconut oil 1 cup chopped spring or sweet onion 1/2 tsp chopped fresh thyme 1 (9-ounce) package frozen artichoke hearts, thawed 1 cup fat-free, lower-sodium chicken broth 1/2 cup uncooked quinoa 1 cup chopped fresh parsley 5 tsp grated lemon rind 1 1/2 T fresh lemon juice - [TURKISH GARBANZO QUINOA SALAD ](https://cleanandleanrevolution.com/turkish-garbanzo-quinoa-salad/) - SERVES FOUR (420 calories per serving) 1 cup quinoa, dry 2 T extra virgin olive oil 3 T Bareneo gourmet red wine vinegar 1 tsp dried mustard 20 Kalamata olives cut in half 1/8 yellow onion minced 1/2 cup grape tomatoes, halved ¼ cup fresh parsley minced. 6 Turkish apricots sliced finely A couple dashes - [QUINOA PEANUT THAI SALAD](https://cleanandleanrevolution.com/quinoa-peanut-thai-salad/) - SERVES THREE (420 calories per serving) 1 cup quinoa, dry 1 T extra virgin olive oil 2 T organic peanut butter 1 T chili flakes 2 T tamari 1/8 red onion minced ½ red bell pepper minced ½ cup shredded purple cabbage 1/3 cup chopped toasted peanuts Sea salt and pepper to taste INSTRUCTIONS - [QUINOA BASIL TOMATO ](https://cleanandleanrevolution.com/quinoa-salad-three-ways/) - SERVES TWO (420 calories per serving) 1 cup quinoa, dry 1 1/3 T extra virgin olive oil 2 T aged balsamic vinegar 5 large fresh basil leaves chopped 1 cup grape tomatoes cut in half Sea salt and pepper to taste INSTRUCTIONS Dry toast over medium to medium-high heat until slightly golden (more importantly - [Quinoa Cashew Pineapple Salad](https://cleanandleanrevolution.com/quinoa-cashew-pineapple-salad/) - SERVES SIX (420 calories per serving) 3 cups cooked quinoa 1 ½ cups pineapple (or a 14oz can) 1 cup golden raisins (plump raisins in hot tap water for 10 – 15 minutes before adding to dish) 3 T minced garlic, jar 1 T crushed red pepper flakes or a dice spicy or mild pepper - [Quinoa Black Bean Burgers](https://cleanandleanrevolution.com/quinoa-black-bean-burgers/) - SERVES FOUR (420 calories per serving) 1/2 cup quinoa 1 ½ cups water 1 T coconut oil 1 small onion, finely chopped (1 cup) 1 medium red bell pepper, chopped 1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided ¼ cup sunflower seeds, hulled 2 T minced garlic, - [Quinoa and White Bean Chili](https://cleanandleanrevolution.com/quinoa-and-white-bean-chili/) - SERVES FOUR (420 calories per serving) 1/2 cup quinoa, uncooked 1 large red bell pepper, 2 cups, chopped 1 large green bell pepper, 2 cups, chopped 2 cans white beans, or 3 cups cooked, drained & rinsed 4 large tomatoes, chopped with juice (4 cups) 1 tsp chipotle pepper, ground 2 tsp cumin, ground 1 - [Quinoa and Rice Stuffed Squash](https://cleanandleanrevolution.com/quinoa-and-rice-stuffed-squash/) - SERVES FIVE (420 calories per serving) 4 Sweet Dumpling, Carnival, Delicata Squash or Acorn Squash 1 ½ T coconut oil 1 medium onion, chopped 1/2 cup chopped celery 2 cups vegetable broth 3/4 cup rice, rinsed and drained 1 T fresh sage, chopped or 1 tsp. dried sage 3/4 cup quinoa, rinsed well and drained - [Quinoa and Corn Pilaf](https://cleanandleanrevolution.com/quinoa-and-corn-pilaf/) - SERVES THREE (420 calories per serving) 1 cup quinoa 1 1/2 T coconut olive oil 1 large onion, quartered and thinly sliced 2 cups cooked corn or one 8 oz package thawed frozen corn kernels 1 tsp cumin Sea salt and pepper to taste INSTRUCTIONS Bring 1.5 cups water to a simmer in a - [Quinoa and Black Beans](https://cleanandleanrevolution.com/quinoa-and-black-beans/) - SERVES FIVE (420 calories per serving) 1 ½ T coconut oil 1 onion, chopped 3 T minced garlic, jar 3/4 cup uncooked quinoa 1 1/2 cups vegetable broth 1 tsp cumin powder 1/4 tsp cayenne pepper Sea salt and pepper to taste 1 cup frozen corn 2 (15 ounce) cans black beans, rinsed and drained - [Quick Chicken Noodle Soup](https://cleanandleanrevolution.com/quick-chicken-noodle-soup/) - SERVES TWO (420 calories per serving) 1 carrot, finely chopped 2 stalks celery, cut in half lengthwise, then chopped 1/2 onion, finely chopped 2 T minced garlic, jar 1/2 tsp rosemary, minced 2 T coconut oil 3 cups chicken stock 1 chicken breast, already cooked, chopped into bite-sized pieces 1/2 cup gluten-free noodles Maninis Gluten - [Pureed Lima Beans with Rosemary Tomato Broth](https://cleanandleanrevolution.com/pureed-lima-beans-with-rosemary-tomato-broth/) - SERVES TEN (100 calories per serving) TOMATO BROTH: 3 T + 1-1/4 cups low sodium vegetable broth ½ medium onion, chopped 4 T minced garlic, jar 1 T tomato paste ½ tsp finely chopped fresh rosemary (or 1/8 tsp dried rosemary) Sea salt and pepper to taste BEANS: 2 15 oz cans - [Pumpkin Coconut Curry](https://cleanandleanrevolution.com/pumpkin-coconut-curry/) - SERVES FIVE (420 calories per serving) 1 small to medium sweet potato OR yam, chopped into chunks (2-3 cups) 3-4 cups peeled pumpkin or squash, chopped into chunks 1/4 can thick coconut milk (reserved from sauce recipe below) 2-3 whole kaffir lime leaves (available fresh or frozen at Asian stores) Handful fresh coriander for garnish - [Core Nutrition Class: Intro to Whole Foods Part III](https://cleanandleanrevolution.com/core-nutrition-class-intro-to-whole-foods-part-iii/) - In the final segment of this three part presentation, our resident nutrition instructor, Trina Kaufman, discusses the two ways that processed food companies market their foods as whole foods and the hidden ingredients that will tip you off that this food product is anything but real whole food. - [Core Nutrition Class: Intro to Whole Foods Part II](https://cleanandleanrevolution.com/core-nutrition-class-intro-to-whole-foods-part-ii/) - In Part II of this three part presentation, our resident nutrition instructor, Trina Kaufman, discusses energy bars (is your bar whole or processed?) and "supermarket pastoral" - how companies get you to think that their food is full of healthy whole food ingredients. - [CHICKEN-BUTTERNUT TAGINE](https://cleanandleanrevolution.com/chicken-butternut-tagine/) - SERVES FOUR (420 calories per serving) ½ cup quinoa 1 cup water 1 T extra virgin coconut oil 2 cups chopped onion 2 tsp ground cumin 1 tsp paprika 1 tsp ground turmeric 1/4 tsp sea salt 1/4 tsp ground cinnamon 1/4 tsp ground ginger 2 T minced garlic, jar 1 pound skinless, boneless - [Baked Tofu and Quinoa](https://cleanandleanrevolution.com/modified-quinoa/) - SERVES FOUR (420 calories per serving) 2 cups cooked quinoa 2 carrots (grated) 2 celery stalks, diced 1/2 cucumber, diced 1/2 bell pepper, deiced 1 roma tomato, diced 1/4 red onion, diced One handful each cilantro and parsley, finely chopped Teriyaki baked sprout tofu (pre-packaged — and delicious!), diced Dressing: 5 ½ T extra - [Power Green Smoothie](https://cleanandleanrevolution.com/power-green-smoothie/) - SERVES TWO (360 calories per serving) 1 cut up apple 1 banana 6 strawberries (green stems on) 1 peeled orange 2 cups almond milk + ice cubes 1 cup pomegranate juice 2 or 3 large Kale leaves without stems 2 T flax seeds 1 tsp chia seeds 2 T non-dairy protein powder ½ T coconut - [Potato Salad](https://cleanandleanrevolution.com/potato-salad/) - SERVES TEN (100 calories per serving) 6 medium potatoes 1/2 cup vegan mayonnaise 1/4 cup distilled white vinegar 1 large onion, chopped 1 cup chopped celery Sea salt and pepper, to taste Paprika (optional) INSTRUCTIONS Boil the potatoes until tender and then cut into cubes. Combine all the ingredients in a bowl and - [Pinto Beans with Collard Greens](https://cleanandleanrevolution.com/pinto-beans-with-collard-greens/) - SERVES THREE (420 calories per serving) 1 medium-sized onion, chopped 4 T minced garlic, jar 1½ lbs collard greens 3 T + ½ cup vegetable broth 15 oz can of diced tomatoes, drained 2 .5 cups cooked pinto beans 2 T lemon juice 3 T extra virgin olive oil Sea salt and pepper - [Pickled Green Beans (Video Included)](https://cleanandleanrevolution.com/pickled-green-beans-video-included/) - Karen Solomon, author of JAM IT, PICKLE IT, CURE IT demonstrates how to make easy and delicious pickled green beans. The recipe can be used for all kinds of vegetables, including cucumbers, carrots, cauliflower, and more! SERVES SEVEN (100 calories per serving) PREP AHEAD: You will need 3 clean pint jars with lids. You can - [Perfect Oatmeal](https://cleanandleanrevolution.com/perfect-oatmeal/) - SERVES TWO (360 calories per serving) 2-1/4 cups water Dash sea salt 3/4 cup Gluten-Free rolled oats 1/2 tsp cinnamon 1/4 cup dried cranberries 1/4 cup chopped walnuts 1 T flaxseeds ½ T coconut oil 1 T blackstrap molasses 1 cup almond milk INSTRUCTIONS Combine the water and salt in a small - [Pear Crisp](https://cleanandleanrevolution.com/pear-crisp/) - SERVES SIX (360 calories per serving) 1 cup rice flour 2 T water 1/2 tsp sea salt 2 T maple syrup or brown rice syrup 1/4 cup coconut oil melted 2 tsp. vanilla 1/4 maple syrup 5 cups peeled and sliced pears 1/3 cup chopped cashews Preheat oven to 350 degrees F. Mix flour - [Panfried Corona Beans & Kale](https://cleanandleanrevolution.com/panfried-corona-beans-kale/) - SERVES FOUR (420 calories per serving) Wash the kale well, so you don’t end up with grit in your beans. I use dried beans (that I’ve cooked myself) here, and would highly recommend using them over canned beans – they brown up better and are less likely to go to mush. I used giant - [Paleo Key Lime Pie Smoothie](https://cleanandleanrevolution.com/paleo-key-lime-pie-smoothie/) - SERVES TWO (360 calories per serving) 1 cups almond/coconut milk (I used Trader Joes Coconut Milk, unsweetened) 18 raw cashews (soaked if you do not have a high power blender to pulverize 2 T lime juice 1/2 avocado 1 large handfuls of greens (I use spinach) 1/2 large frozen banana (if it is fresh - [Oven Roasted Vegetables](https://cleanandleanrevolution.com/oven-roasted-vegetables/) - SERVES EIGHT (100 calories per serving) 2 large carrots 1 large onion 2 Sweet Dumpling, Carnival, Delicata Squash or Acorn Squash ½ green cabbage, quartered 2 T extra virgin olive oil ¼ tsp sea salt ¼ tsp black pepper INSTRUCTIONS Preheat oven to 400 degrees. Slice carrots, onions into 2 inch pieces. Cut unpeeled - [Orange Ginger Baked Tofu](https://cleanandleanrevolution.com/orange-ginger-baked-tofu/) - SERVES TWO (320 calories per serving + 100 calories brown rice) 14 ounces extra firm tofu, drained and pressed MARINADE: 2 T grated ginger 3 T minced garlic, jar 2 tsp finely grated orange zest 1/4 cup orange juice (fresh is preferred, you can use the juice of the orange that you zest) 1/4 cup - [One Pot Kale and Quinoa Pilaf](https://cleanandleanrevolution.com/one-pot-kale-and-quinoa-pilaf/) - SERVES THREE (420 calories per serving) 2 cups salted water 1 cup quinoa 6 cups lacinato kale, washed and chopped into 1″ length 1 meyer lemon, zested and juiced 2 scallions, minced 1 T toasted walnut oil 3 T toasted pine nuts 1/4 cup crumbled goat cheese Sea salt and pepper INSTRUCTIONS Bring the - [Mango and Yogurt Smoothie](https://cleanandleanrevolution.com/mango-and-yogurt-smoothie/) - SERVES ONE (360 calories per serving) 1/4 tsp ground cinnamon 100 calories coconut yogurt 10 almonds 2 T raw GF steel cut oats ½ cup frozen mango chunks 1/2 T honey Juice from half lime INSTRUCTIONS Toss into blender and blend until smooth. - [Neon Beet Smoothie](https://cleanandleanrevolution.com/neon-beet-smoothie/) - SERVES ONE (360 calories per serving) 1/2 English cucumber, peeled & roughly chopped 1/2 small raw beet, peeled & roughly chopped 1 medium apple, cored & roughly chopped 1/2 avocado ¾ T coconut oil 1/4 cup Fresh Grapefruit juice, to (other citrus to taste) 1 cup filtered water INSTRUCTIONS In a high-speed blender, add - [Nappa Cabbage Salad](https://cleanandleanrevolution.com/nappa-cabbage-salad/) - SERVES ONE (420 calories per serving) 4 cups finely chopped Napa cabbage 1/2 cup chopped scallion 1 medium tomato, seeds and excess pulp removed 1/4 cup soaked hijiki/arame seaweed 3/4 cup chopped cooked chicken breast 1 tsp sesame seeds DRESSING 1 tsp grated fresh ginger 2 medium cloves garlic, pressed 1 T - [Juicing](https://cleanandleanrevolution.com/juicing/) - Three Day Juice Fast Seven Day Juicing Challenge ↑ Back to Top Three Day Juice Fast Disclaimer: Please consult your health care professional before participating in a juice cleanse, especially if there are existing medical conditions or concerns. By viewing the content on this site and participating in the posted challenges you are agreeing - [What To Eat](https://cleanandleanrevolution.com/what-to-eat/) - The Clean & Lean Revolution promotes a healthy whole foods eating plan. I call it eating food and not “food” (processed food items). Whether you are omnivore, vegetarian or vegan or you choose to include dairy, eggs, meat, fish and poultry, each of these paths is healthy as long as it is based off of - [How To Eat](https://cleanandleanrevolution.com/how-to-eat/) - Certainly what you eat has a direct impact on your health. How you eat across the day is AS important as what you eat across the day. Eating at appropriate times will help you maximize your metabolism and help keep hunger at bay. The most common pattern of eating that I see over and over - [TUNA WITH BLACK PEPPER, ARTICHOKES, AND LEMON](https://cleanandleanrevolution.com/tuna-with-black-pepper-artichokes-and-lemon/) - SERVES FOUR (420 calories per serving) 1 cup brown rice 2 1/2 T extra virgin olive oil 1/2 red onion, thinly sliced 3 6.5-ounce jars artichoke hearts, drained and halved 1 lemon, cut into 8 slices 2 T minced garlic, jar 4 sprigs fresh thyme (optional) 1 1/2 pounds fresh tuna, cut into 1-inch cubes 1 1/2 tsp sea salt 1 tsp black pepper INSTRUCTIONS Cook the brown rice - [Mushroom an Black Bean Tortilla Casserole](https://cleanandleanrevolution.com/mushroom-an-black-bean-tortilla-casserole/) - SERVES FOUR (420 calories per serving) 1 T coconut oil 3/4 pound cremini or button mushrooms, trimmed and quartered 1 cup sliced bell pepper 3 T minced garlic, jar 1/2 tsp cayenne pepper Coarse sea salt and ground pepper 2 cups fresh spinach 1 can (15.5 ounces) black beans, rinsed and drained 8 corn tortillas, - [Moroccan Eggplant](https://cleanandleanrevolution.com/moroccan-eggplant/) - SERVES FIVE (420 calories per serving) 1 large onion, cut in half and slice thin 5 T minced garlic, jar 2 T ghee 1 medium red bell pepper, cut in 1″ squares 1 medium eggplant, cut into 1-inch pieces Pinch of red pepper flakes 2 tsp turmeric ½ tsp garam masala 1 15 - [Mirepoix Butternut Squash Soup](https://cleanandleanrevolution.com/mirepoix-butternut-squash-soup/) - SERVES FOUR (420 calories per serving) 3 T coconut oil 4 lbs cubed butternut squash 2 cups shredded or chopped carrots 2 cups diced celery (about 1 head) 1 large onion, chopped (about 2 cups) 6 T minced garlic, jar 10 cups vegetable broth (I use water with herbed & spiced vegan bouillon) 2 tsp - [Minted Garbanzo Bean Salad](https://cleanandleanrevolution.com/minted-garbanzo-bean-salad/) - SERVES THREE (420 calories per serving) 2 medium fresh tomatoes, seeds and excess pulp removed, chopped into 1/2-inch pieces 2 cups peeled diced cucumber, (cut lengthwise and scoop out seeds), diced into 1/2-inch pieces 1/2 medium onion, finely minced 2 medium cloves garlic, pressed 2 cups garbanzo beans or 1 15 oz can - [Minted Carrots with Pumpkin Seeds](https://cleanandleanrevolution.com/minted-carrots-with-pumpkin-seeds/) - SERVES FOUR (150 calories per serving) 6 medium-sized carrots peeled and cut in turned pieces 1/2 T fresh chopped parsley 1 T fresh chopped mint 2 oz coarsely chopped pumpkin seeds 2 T lemon juice 2 T extra virgin olive oil Sea salt and cracked black pepper to taste INSTRUCTIONS Bring lightly - [Minestrone Surprise](https://cleanandleanrevolution.com/minestrone-surprise/) - SERVES THREE (420 calories per serving) 3 T coconut oil 5 cups vegetable broth 1 medium onion, chopped fine 6 medium sized cloves garlic, chopped 1 stalk celery, diced (to yield about 1/2 cup) 2 medium sized carrots, peeled and diced into ¼-inch pieces (to yield about 1 cup) 1-½ cups finely chopped - [Millet Bowl with Mushroom Gravy and Kale](https://cleanandleanrevolution.com/millet-bowl-with-mushroom-gravy-and-kale/) - SERVES THREE (420 calories per serving) 1/2 cup uncooked millet (makes ~2 cups cooked) 3 T coconut oil 2 cups chopped sweet onion (1 medium onion) 3 T minced garlic, jar 4 cups sliced cremini mushrooms (300 grams) 1.5 T minced fresh rosemary 2 T nutritional yeast 1.5 T low-sodium tamari (soy sauce) 1/2 T - [Mexican Quinoa Salad](https://cleanandleanrevolution.com/mexican-quinoa-salad/) - SERVES FOUR (420 calories per serving) 1 1/2 cups cooked quinoa 1 1/2 cups black beans 1 cup corn, thawed 1 tomato, seeded and diced 1/2 red onion, slivered 2 T pickled jalapeño, diced 4 corn tortillas 1/4 cup lime juice 1/2 – 1 chipotle chili in adobo sauce (The dish will be HOT if - [Mediterranean Millet Tabouli Salad](https://cleanandleanrevolution.com/mediterranean-tabouli-salad/) - SERVES THREE (420 calories per serving) 1 cup millet, makes 3 cups 1/2 medium onion, minced 2 T minced garlic, jar 3 cups minced fresh parsley 1 medium tomato, chopped 3 T extra virgin olive oil 1 T fresh lemon juice or wine vinegar Sea salt and pepper to taste INSTRUCTIONS Place - [Mediterranean Pasta Salad](https://cleanandleanrevolution.com/mediterranean-pasta-salad/) - SERVES FOUR (420 calories per serving) 1/4 lb quinoa pasta 1 large bunch asparagus cut into 1″ lengths, discarding bottom fourth ½ medium onion, minced ½ basket cherry tomatoes, quartered (gently squeeze to remove seeds) 5-6 medium cloves garlic, pressed 3 T chopped fresh basil (or 1 TBS dried basil) 1 T chopped - [Massaged Kale Salad](https://cleanandleanrevolution.com/massaged-kale-salad/) - SERVES TWO (420 calories per serving) 1 bunch of kale 1 lemon juiced 2 tsp honey 1 mango 4 T extra virgin olive oil Ground pepper to taste Pinch of sea salt 2 T pumpkin seeds INSTRUCTIONS Remove stalks and thinly slice kale place in a large serving bowl, add 1/2 lemon juice, a - [Marinated Bean Salad](https://cleanandleanrevolution.com/marinated-bean-salad/) - SERVES SEVEN (420 calories per serving) 2 T minced onion 3 T minced garlic, jar 2 cups fresh green beans cut into 1” lengths 1 15 oz can lima beans, drained and rinsed 1 15 oz can kidney beans, drained and rinsed 1 large ripe fresh tomato, chopped 2 T chopped fresh basil - [Mango & Black Bean Salsa](https://cleanandleanrevolution.com/mango-black-bean-salsa/) - SERVES FIFTEEN (60 calories per serving. Pair with 65 calories of carbohydrates. Try tortilla bean chips!) 15-ounce can black beans, rinsed and drained 7-ounce can whole kernel corn, drained 15-ounce can mango slices, cut into 3/4-inch cubes 1/4 cup finely chopped onion 1/4 cup coarsely chopped fresh cilantro 2 T lime juice 1 tsp garlic - [Magic Sauce](https://cleanandleanrevolution.com/magic-sauce/) - SERVES TEN (100 calories per serving) Per tablespoon this is around the same calories as 1 T olive oil or coconut oil If you include this in your dish, you can offset the calories elsewhere by lowering the oil in another part of the meal. 1/2 cup extra-virgin olive oil 1 tsp fresh rosemary - [Lightened Up Protein Power Goddess Bowl](https://cleanandleanrevolution.com/lightened-up-protein-power-goddess-bowl/) - SERVES SIX (420 calories per serving) 1 cup uncooked green lentils 1 cup uncooked quinoa 2 T coconut oil, for sautéing 1/2 red onion chopped 4 T minced garlic, jar 1 red bell pepper, chopped 1 large tomato, chopped 3 cups spinach or kale, roughly chopped (I used Lacinato kale) 1/2 cup fresh parsley, - [Leek Soup with Dill Oil](https://cleanandleanrevolution.com/leek-soup-with-dill-oil/) - SERVES NINE (420 calories per serving) 1 small bunch of fresh dill 9 T extra virgin olive oil 3.5 pounds leeks 5 T ghee (clarified butter) Fine grain sea salt 2 large, thin-skinned potatoes, thinly sliced 3 T minced garlic, jar 6.5 cups vegetable broth, ½ cup hot toasted almond slices, for topping ½ ## Pages - [Landing Page](https://cleanandleanrevolution.com/) - A sophisticated plan to get the body you want. Created for you by Functional Medicine Nutritionist, Angela Pifer “When your gut is healthy, your skin glows.” - [Privacy Policy](https://cleanandleanrevolution.com/privacy-policy/) - This Policy was last changed on January 20, 2014 Welcome to 28 Day Health Solutions Co. (“28DHS”, “we” or “us”). We operate this website (the “Site”) and other health, wellness, diet and fitness websites that are part of the 28 Day Health Solutions Network (collectively the “Sites”), including the network’s flagship property at www.CleanAndLeanSystem.com. This - [About](https://cleanandleanrevolution.com/about/) - Angela Pifer – Functional Medicine Nutritionist, MS, LCN, CN, FMN Angela is one of the nation’s foremost functional medicine nutrition and health experts, and an accomplished speaker and radio personality. Her 25 years in the health and fitness industry and the past 12 years as a Functional Medicine Nutritionist focusing in the areas of digestive - [Recipes Page Script](https://cleanandleanrevolution.com/recipes-page-script/) - [Terms & Conditions](https://cleanandleanrevolution.com/terms-conditions/) - TERMS OF SERVICE IMPORTANT! PLEASE CAREFULLY READ THESE TERMS OF USE ("TERMS") BEFORE USING THIS WEB SITE, AS THEY AFFECT YOUR LEGAL RIGHTS AND OBLIGATIONS. Effective Date: March, 2015 General This website (the "Site") is owned and operated by 28 Day Health Solutions. d/b/a “CleanAndLeanRevolution.com” “CleanAndLeanSystem.com” “SIBOGuru.com” “CLR” "we" or "us"). By using the Site, - [Praise](https://cleanandleanrevolution.com/praise/) - [Thank You](https://cleanandleanrevolution.com/thank-you-2/) - Your Order is Complete! Thank You! Quick Access to the Clean & Lean System Member Site, Click Here: http://www.members.cleanandleanrevolution.com/ - [System Calendar Script](https://cleanandleanrevolution.com/system-calendar-script/) - [Add 20 Program](https://cleanandleanrevolution.com/challenge/add-20/) - WHAT DOES AN ACTIVE LIFESTYLE MEAN? What does an active lifestyle mean? Many people think that they lead an active lifestyle because they go to the gym five days a week (I can hear a few of you - 'If I could make it to the gym five days a week I would have it - [Thank You](https://cleanandleanrevolution.com/thank-you-reenroll/) - Your Re-Enrollment Request Was Successful! You're just one step away from rejoining the member site! I will personally reinstate your original profile on the member site. Please enter your email address below, and then click "Reinstate." Thank you! - Angela Pifer - [STEP ONE: Training With Heart Zones](https://cleanandleanrevolution.com/challenge/heart-zones-training/phase-i/training-with-heart-zones/) - In Phase I: Building Your Base, you will be walked through creating an effective exercise practice that is geared individually to you and your current level of fitness. First let’s talk about what an effective exercise program does and does not look like. Then I will walk you through how to create your customized program. - [5 Day Detox Support Yoga Pose Series](https://cleanandleanrevolution.com/challenge/yoga-challenges/5-day-detox-support-yoga-pose-series/) - Focus on stimulating your elimination organs, including the liver and kidneys, with gentle stretches, like frog pose, spinal twists, and cobra. You'll increase circulation and help your system work more efficiently. One yoga pose is introduced daily. Your goal is to build a yoga routine out of these daily poses by adding one pose a - [10 Day 'Liquid' Meditation Challenge](https://cleanandleanrevolution.com/challenge/meditation-challenges/10-day-liquid-meditation-challenge/) - These music meditations range in 4-7 minutes — wash away stress and anxiety with these soothing sounds. DAY 1 SERENITY PART 1 DAY 2 SERENITY PART 2 DAY 3 CONTINUITY PART 1 DAY 4 CONTINUITY PART 2 DAY 5 CONTINUITY PART 3 DAY 6 THOUGHT MUSEUM DAY 7 BREATHE PART 1 DAY 8 BREATHE PART - [Keep It Going](https://cleanandleanrevolution.com/challenge/) - [April 2013 - 28 Day Clean & Lean Challenge](https://cleanandleanrevolution.com/challenge/2013-28-day-clean-and-lean-challenge/) - Click the ‘Take the Challenge’ green button to the left, to enroll in the Fall Cleanse. The daily emails will walk you through this program, step by step. *Please enroll on a Tuesday. The daily emails will start on Wednesday the following day. This program is planned around the days of the week and weekend. - [April 2013 - 7 Day Preparation Week Challenge](https://cleanandleanrevolution.com/challenge/2013-7-day-preparation-week-challenge/) - Click the ‘Take the Challenge’ green button to the left, to enroll in the Fall Cleanse. The daily emails will walk you through this program, step by step. *Please enroll on a Tuesday. The daily emails will start on Wednesday the following day. This program is planned around the days of the week and weekend. - [The System](https://cleanandleanrevolution.com/system/) - [Thank You](https://cleanandleanrevolution.com/thank-you/) - Your Enrollment Request Was Successful! You're just one step away... The first welcome email will arrive in your inbox shortly.Once your receive this email, communications are up and running. Please check your email now! If you don't see the email, check your spam filter or junk mail folder. If you don't receive an email within - [Return / Refund Policy](https://cleanandleanrevolution.com/return-policy/) - If you purchased your program through this site and not a third party coupon company, you may cancel your program if the cancellation request date is six days prior to the program start date. Please email office@cleanandleanrevolution.com with your cancellation request. Once the program has started, all sales are final. If you purchased a coupon - [Contact Me](https://cleanandleanrevolution.com/contact/) - 28 Day Health Solutions Co 515 Kirkland Way Kirkland, WA 98033 425-747-5282 office@cleanandleanrevolution.com - [Unset Cookie](https://cleanandleanrevolution.com/unset-cookie/) - [Opt In Success](https://cleanandleanrevolution.com/opt-in-success/) - Great Success! Thanks so much for subscribing. A sweet little welcome email ison its way from me to your inbox now. Make sure you add office@cleanandleanrevolution.com to youremail's whitelist, so it doesn't get filtered as junk or spam! Let's Get Social - [STEP SIX: Reassessment](https://cleanandleanrevolution.com/challenge/heart-zones-training/phase-i/reassessment/) - When to know if you are ready to Move to the Next Training Phase It is in this last step you will be assessing the progress and improvements you have made over the past 4 – 6 weeks to evaluate if you are ready to move on to the next level. This is also a - [No-Carb Recharge #2](https://cleanandleanrevolution.com/challenge/7-day-no-carb-recharge-challenges/no-carb-recharge-2/) - This challenge focuses on pastured eggs, nuts, olive oil and chicken for its healthy protein and fats. NO-CARB RECHARGE NUMBER TWO - MENU PLAN NO-CARB RECHARGE NUMBER TWO - SHOPPING LIST NO-CARB RECHARGE NUMBER TWO - RECIPES VARIATIONS AND SUBSTITUTIONS GETTING READY DAY 1 KICK OFF DAY 2 EATING OUT DAY 3 HEALTHY FATS DAY - [No-Carb Recharge #1](https://cleanandleanrevolution.com/challenge/7-day-no-carb-recharge-challenges/no-carb-recharge-1/) - This challenge focuses on avocado, nuts and fish for its healthy protein and fats. NO-CARB RECHARGE NUMBER ONE - MENU PLAN NO-CARB RECHARGE NUMBER ONE - SHOPPING LIST NO-CARB RECHARGE NUMBER ONE - RECIPES VARIATIONS AND SUBSTITUTIONS GETTING READY DAY 1 KICK OFF DAY 2 EATING OUT DAY 3 HEALTHY FATS DAY 4 SHOULD YOU - [At Your Own Pace - Building Your Foundation of Health](https://cleanandleanrevolution.com/challenge/at-your-own-pace/) - Lifelong health begins by laying down the groundwork of a healthy lifestyle. Losing weight and keeping it off long term is not a simple matter of calories in and calories out. By reducing calories you are likely to lose weight. However, if you are not, at the same time, learning how to get restorative sleep, - [Giving Back](https://cleanandleanrevolution.com/giving-back/) - Content controlled by template. - [28 Day Clean & Lean Challenge Food Plan Instructions](https://cleanandleanrevolution.com/challenge/28-day-clean-and-lean-challenge-food-plan-instructions/) - Quick Start Guidelines Balanced Meal Approach Eating Plan Simplified Approach Four Day Menu Plans - No Cook Approach Four Weeks of Menu Plans - Adventuresome Cook Week One Week Two Week Three Week Four Preparation Week (One Week)28 Day Clean & Lean Challenge (Four Weeks) Start food plan and supplements day one of the challenge - [STEP TWO: Your Three HRZ (Heart Rate Zones) Fitness Numbers](https://cleanandleanrevolution.com/challenge/heart-zones-training/phase-i/your-three-hrz/) - To create your custom Heart Rate Zones Training Plan, you will need to determine the three very important numbers: 1. Your Starting Heart Rate (SHR) 2. Your Low Threshold (T1) 3. And your High Threshold (T2) To figure out these numbers, you will need to put your heart rate on and use a piece of - [STEP FIVE: Interval Workouts with Heart Zones Training](https://cleanandleanrevolution.com/challenge/heart-zones-training/phase-i/interval-workouts/) - Now that you have Learned Though Heart with Observation and practiced the Ladder Workout you are ready to begin your interval training program! You now have three example interval programs, as well as a Ladder Workout to choose from and mix up throughout the week. Your weekly goal: complete a minimum of 3 – 4 - [STEP FOUR: Ladder Workouts - What Effort Are You At?](https://cleanandleanrevolution.com/challenge/heart-zones-training/phase-i/ladder-workouts/) - Ladders are a form of interval training (workouts that are divided into segments) that step up in intensity or step down in intensity over many intervals. The goal of ladders is to teach the body to become stronger, faster and more efficient. If, during a workout, I asked you, how much effort are making right - [STEP THREE: Learning with Heart Through Observing](https://cleanandleanrevolution.com/challenge/heart-zones-training/phase-i/learning-with-heart/) - Before you start your interval training program, let’s first learn how to connect more with your own unique fitness level. By learning your Ambient Heart Rate and Recovery Heart Rate you will now have some numbers to compare these future tests to. You will be asked to retake your Ambient and Recovery Heart Rates again, - [Phase I - Building Your Base](https://cleanandleanrevolution.com/challenge/heart-zones-training/phase-i/) - Content controlled by template - [Cardio Coach Annelise DiGiacomo](https://cleanandleanrevolution.com/challenge/heart-zones-training/annelise-digiacomo/) - In a complex world, we have lost some of the meaning to our very own foundation needed to achieve optimal health. My coaching philosophy is about keeping it simple and enjoyable. I believe in achieving dreams, challenging one's individual limits, training hard and becoming the best that you can be. When you make a commitment and - [Training with Heart Zones](https://cleanandleanrevolution.com/challenge/heart-zones-training/) - Content controlled by template - [Choosing Happiness](https://cleanandleanrevolution.com/challenge/in-the-circle/choosing-happiness/) - This year how about making a really big resolution? "I have learned from experience that the greater part of our happiness or misery depends on our dispositions and not on our circumstances." » Martha Washington Ever notice how, year after year we seem to set intentions that slip away as the days roll along? Maybe - [In the Circle](https://cleanandleanrevolution.com/challenge/in-the-circle/) - Content controlled by template. - [30 Day Meditation Challenge](https://cleanandleanrevolution.com/challenge/meditation-challenges/30-day-meditation-challenge/) - To create balance in the way that you think and move (which will make it easier for you to create balance in the way that you eat), include a daily meditation and a yoga pose a day with this challenge. You will receive a separate email each day, with your link to the meditation. Use - [30 Day Yoga-Pose-a-Day Challenge](https://cleanandleanrevolution.com/challenge/yoga-challenges/30-day-yoga-pose-a-day-challenge/) - With this challenge you will incorporate one yoga pose a day. You will receive a separate email each day, with an introduction to a new yoga pose, complete with an illustration and instructions. Use it to ease into your day or to undo tension in the evening, or both. Adding in a yoga pose a - [30 Day Meditation & Yoga-Pose-a-Day Challenge](https://cleanandleanrevolution.com/challenge/meditation-challenges/30-day-meditation-yoga-pose-a-day-challenge/) - To create balance in the way that you think and move (which will make it easier for you to create balance in the way that you eat), include a daily meditation and a yoga pose a day with this challenge. You will receive a separate email each day, with your link to the meditation and - [30 Day Meditation & Yoga-Pose-a-Day Challenge](https://cleanandleanrevolution.com/challenge/yoga-challenges/30-day-meditation-yoga-pose-a-day-challenge/) - To create balance in the way that you think and move (which will make it easier for you to create balance in the way that you eat), include a daily meditation and a yoga pose a day with this challenge. You will receive a separate email each day, with your link to the meditation and - [14 Day Yoga-Pose-a-Day Challenge](https://cleanandleanrevolution.com/challenge/yoga-challenges/14-day-yoga-pose-a-day-challenge/) - Practice simple moves, breathing and the rippling effects in your day from a daily yoga practice. One yoga pose is introduced daily. Do one pose a day, or add each pose to the next to build a yoga routine. Week 1 Week 2 WEEK ONETOP ↑ DAY 1 14 DAY YOGA CHALLENGE - DAY ONE - [Yoga Challenges](https://cleanandleanrevolution.com/challenge/yoga-challenges/) - Content controlled by template file. - [#1 Restorative Sleep - Step Two: Create A Restorative Sleep Routine](https://cleanandleanrevolution.com/challenge/at-your-own-pace/restorative-sleep/create-a-restorative-sleep-routine/) - #1 Restorative sleepSTEP TWO: Create A Restorative Sleep Routine14 days Creating a ritual around bedtime will help your body shift into restful sleep. You will create a sleep routine timeline, then, step by step, you will learn how to set up your environment to relax you and ease you into slumber. CREATING A RESTORATIVE - [#1 Restorative Sleep - Step One: Keeping A Sleep Diary](https://cleanandleanrevolution.com/challenge/at-your-own-pace/restorative-sleep/keeping-a-sleep-diary/) - #1 Restorative sleepSTEP ONE: Keeping A Sleep Diary8 days Targeting more hours and better quality sleep is your goal! Before you start to address your sleep, let’s take a look at your sleep-wake habits by tracking the in a sleep diary. Once you have tracked your sleep habits for 7 days, take the next - [#2 Healthy Eating Habits - STEP SEVEN: Creating A Balanced Snack](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/creating-balanced-snack/) - #2 Healthy Eating HabitsSTEP SEVEN: Creating A Balanced Snack7 days The next two steps focus on how to create a healthy balanced snack and meal from healthy whole foods. Before you put your snacks and meals together, I am first going to talk about what the Clean & Lean Revolution eating plan is based - [#2 Healthy Eating Habits - STEP SIX: Staying Hydrated](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/staying-hydrated/) - #2 Healthy Eating HabitsSTEP SIX: Staying Hydrated4 days Your hydration level directly affects your metabolism, which slows down in a dehydrated state. The list of negative side effects to your metabolism due to dehydration is endless. The effect of dehydration is often overlooked, and in fact it should be one of the priorities of - [#2 Healthy Eating Habits - STEP FIVE: Healthy Eating Pattern](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/healthy-eating-pattern/) - #2 Healthy Eating HabitsSTEP FIVE: Healthy Eating Pattern4 days Now that you working on the healthy eating guidelines and you are working on eating breakfast within an hour of waking, let’s discuss the ideal eating pattern and why it is so important. Then let’s talk about how to fit this new eating schedule into - [#2 Healthy Eating Habits - STEP FOUR: What is a Whole Food](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/what-is-whole-food/) - #2 Healthy Eating HabitsSTEP FOUR: What is a Whole Food3 days If you want to eat healthy, lower inflammation, live longer and age gracefully, keep your blood sugars in balance, shed pounds and walk with a bounce, the types of food you eat matter more than the number of calories that you eat. Yes, - [#2 Healthy Eating Habits - STEP THREE: Healthy Eating Guidelines](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/healthy-eating-guidelines/) - #2 Healthy Eating HabitsSTEP THREE: Healthy Eating Guidelines1 day Certainly what you eat has a direct impact on your health. But, before you learn about what to eat, let’s talk about how to eat. How you eat across the day is AS important as what you eat across the day. Eating at appropriate times - [#2 Healthy Eating Habits - STEP TWO: Checking in With Your Habit Tracking Journal](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/checking-in-with-your-habit-tracking-journal/) - #2 Healthy Eating HabitsSTEP TWO: Checking in With Your Habit Tracking Journal1 day Now that you have tracked your eating habits for the past 4-7 days, let’s take the next step by reviewing your patterns. DAY 1 Checking In With Your Habit Tracking Journals - [#2 Healthy Eating Habits - STEP ONE: Awareness](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/awareness/) - #2 Healthy Eating HabitsSTEP ONE: Awareness5 days If I asked you to take a moment to jot down the foods and portions that you ate at your last meal, would it surprise you to know that you would not be able to correctly identify what you ate? This is a well-studied phenomenon. People almost - [#2 Healthy Eating Habits - STEP EIGHT: Creating A Balanced Meal](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/creating-balanced-meal/) - #2 Healthy Eating HabitsSTEP SEVEN: Creating A Balanced Meal1 day You will find plenty of options within this step to create a balanced meal and eating plan. Options include, how to create a healthy ‘no cook’ mean plans, how to build your own meals from the balanced meal chart or you can follow the - [#3 Mindful Movement - STEP THREE: Create a Mindful Movement Practice: Breathing Exercises](https://cleanandleanrevolution.com/challenge/at-your-own-pace/mindful-movement/breathing-exercises/) - #3 Mindful MovementSTEP THREE: Create a Mindful Movement Practice: Breathing Exercises15 days A breathing practice calms the mind and the central nervous system, helping to put the brakes on a frenzied pace. When you slow your breathing down, you slow your life down. Plus, it can spark your creativity. I recommend that you incorporate - [#3 Mindful Movement - STEP ONE: Create a Mindful Movement Practice: Meditation and Yoga](https://cleanandleanrevolution.com/challenge/at-your-own-pace/mindful-movement/meditation-yoga/) - #3 Mindful MovementSTEP ONE: Create a Mindful Movement Practice: Meditation and Yoga30 days To create balance in the way that you think and move (which will make it easier for you to create balance in the way that you eat) practice a daily meditation and a single yoga pose. You will receive an email - [#3 Mindful Movement - STEP TWO: Create a Mindful Movement Practice: Take a Walk](https://cleanandleanrevolution.com/challenge/at-your-own-pace/mindful-movement/take-a-walk/) - #3 Mindful MovementSTEP TWO: Create a Mindful Movement Practice: Take a Walk28 days Walking can be both invigorating and a practice in mindfulness. Within this step, you will first establish a walking habit by tracking the length of time or steps that you walk each day. Then you will create a Mindful Movement walking - [#4 Effective Exercise - STEP ONE: Building an Effective Exercise Routine](https://cleanandleanrevolution.com/challenge/at-your-own-pace/effective-exercise/building-effective-exercise-routine/) - #4 Effective ExerciseSTEP ONE: Building an Effective Exercise Routine1 day In this step, I am going to walk you through creating an effective exercise practice. An effective exercise is one that maximizes your metabolic benefits within the shortest time commitment possible. You don’t need to work out longer to burn more calories. You need - [#5 Emotional Balance - STEP ONE: Journal Keeping](https://cleanandleanrevolution.com/challenge/at-your-own-pace/emotional-balance/journal-keeping/) - #5 Emotional BalanceSTEP ONE: Journal Keeping28 days Emotions are a vital source of information and inspiration. The act of writing down the full spectrum of one’s emotions and feelings is the first step in being at choice. From that vantage point, you have the opportunity to make decisions based on awareness, thoughtfulness and wisdom. - [Health Foundation #5: Emotional Balance](https://cleanandleanrevolution.com/challenge/at-your-own-pace/emotional-balance/) - Emotions are tied to everything you do. They are a major source of motivation, and a big factor in your ability to think critically and be creative. Consider a time you felt overwhelmed and exhausted from stress. How did this impact your level of motivation and ability to think clearly? Were you able to make - [Health Foundation #4: Effective Exercise](https://cleanandleanrevolution.com/challenge/at-your-own-pace/effective-exercise/) - An effective exercise is one that maximizes your metabolic benefits within the shortest time commitment possible. You don’t need to work out longer to burn more calories. You need to work out smarter and more efficiently, in a shorter period of time. In this step, I am going to walk you through creating an effective - [Health Foundation #3: Mindful Movement](https://cleanandleanrevolution.com/challenge/at-your-own-pace/mindful-movement/) - While many types of aerobic and anaerobic exercise (what I call Effective Exercise; we will cover this in the next foundation “Effective Exercise”) promote physical wellbeing, there are specific types of movements with a more distinct mind-body approach; meditation, yoga, walking, Thai Chi and breathing exercises also promote mindful wellbeing. A Mindful Movement practice offers - [Health Foundation #2: Healthy Eating Habits](https://cleanandleanrevolution.com/challenge/at-your-own-pace/healthy-eating-habits/) - This foundation of health “Healthy Eating Habits” is multi-dimensional. Having healthy eating habits includes awareness of your current patterns, working on how you eat across the day (the pattern of eating) and what you eat across the day. Each of these aspects of Healthy Eating Habits is equally important. You will be implementing this foundation - [Health Foundation #1: Restorative Sleep](https://cleanandleanrevolution.com/challenge/at-your-own-pace/restorative-sleep/) - "Sleep is the best meditation" Dalai Lama High-quality, restorative, sleep is vital to your health and healing. While the body appears from the outside to be still and inactive, sleep is a time when the body is quite busy. During the night, you recycle and restock your supply of hormones, process significant amounts of toxins, - [28 Day Fall Cleanse - 2013](https://cleanandleanrevolution.com/challenge/2013-28-day-fall-cleanse/) - Click the ‘Take the Challenge’ green button to the left, to enroll in the Fall Cleanse. The daily emails will walk you through this program, step by step. *Please enroll on a Tuesday. The daily emails will start on Wednesday the following day. This program is planned around the days of the week and weekend. - [28 Day Fall Cleanse Meal Plans - 2013](https://cleanandleanrevolution.com/challenge/2013-28-day-fall-cleanse/2013-28-day-fall-cleanse-menus/) - « Back to 2013 Fall Cleanse The 28 Day Fall Cleanse Meal Plans are focused on healthy whole foods. The meal plans provide 1420 calories a day.The weekly plans are meant to be done in succession (you will use extra servings of meals made in week one, during week two). These meal plans include: - [28 Day Fall Cleanse Meditations - 2013](https://cleanandleanrevolution.com/challenge/2013-28-day-fall-cleanse/2013-28-day-fall-cleanse-meditations/) - « Back to 2013 Fall Cleanse Day 1-7 are guided meditations ranging from 8 minutes to 17 minutes DAY 1 PEACEFUL BREATHING DAY 2 TOTAL RELAXATION DAY 3 GROUNDING AND CENTERING DAY 4 SWEET INTUITION DAY 5 LOVING KINDNESS DAY 6 A LOTUS FOR YOU DAY 7 PEACEFUL BREATHING The following music meditations range - [Recipes](https://cleanandleanrevolution.com/recipes/) - [10 Day Gratitude Challenge](https://cleanandleanrevolution.com/challenge/mindfulness-challenges/10-day-gratitude-challenge/) - THE POWER OF GRATITUDE: 3 QUESTIONS, 10 DAYS "A grateful mind is a great mind which eventually attracts to itself great things." — Plato It is common to focus on what we do not have; the negative in life and worry about what has happened and what may be to come. With this practice, it - [Mindfulness Challenges](https://cleanandleanrevolution.com/challenge/mindfulness-challenges/) - Content controlled by template file. - [7 Day Juicing Challenge](https://cleanandleanrevolution.com/challenge/juicing-challenges/7-day-juicing-challenge/) - Why Juice? Juicing is the most natural and organic method of detoxifying and healing the body. The vast majority of phytonutrients and bioactive compounds along with 95% of the vitamins and enzymes our bodies need are found in the juice of raw fruits and vegetables. Juicing is a great way to expose our bodies to - [3 Day Juice Fast Challenge](https://cleanandleanrevolution.com/challenge/juicing-challenges/3-day-juice-fast/) - Why Juice? Juicing is the most natural and organic method of detoxifying and healing the body. The vast majority of phytonutrients and bioactive compounds along with 95% of the vitamins and enzymes our bodies need are found in the juice of raw fruits and vegetables. Juicing is a great way to expose our bodies to - [Juicing Challenges](https://cleanandleanrevolution.com/challenge/juicing-challenges/) - Content controlled by template file. - [7 Day 'Focus' Guided Meditation Challenge](https://cleanandleanrevolution.com/challenge/meditation-challenges/7-day-guided-meditation-challenge/) - These guided meditations range from 8 minutes to 17 minutes and focus on breathing, relaxation, listening to your inner voice and simply enjoying the moment. This practice will help you fine tune your ability listen and focus on the moment. DAY 1 PEACEFUL BREATHING DAY 2 TOTAL RELAXATION DAY 3 GROUNDING AND CENTERING DAY 4 - [10 Day 'Sacred' Meditation Challenge](https://cleanandleanrevolution.com/challenge/meditation-challenges/10-day-sacred-meditation-challenge/) - These meditations range from 4-7 minutes and offer music inspired from old world churches (chanting monks and vocals echoing in cathedrals). This is a unique break from the usual music used in meditation. DAY 1 THE RITUAL DAY 2 THE EXALTATION DAY 3 SOLEMN VOW DAY 4 GLORY BECKONS DAY 5 IN SEARCH OF KINDRED - [Sleep Challenges](https://cleanandleanrevolution.com/challenge/sleep-challenges/) - Content controlled by template file. - [Meditation Challenges](https://cleanandleanrevolution.com/challenge/meditation-challenges/) - Content controlled by template file. - [14 Day Restorative Sleep Challenge](https://cleanandleanrevolution.com/challenge/sleep-challenges/14-day-restorative-sleep-challenge/) - “Sleep is the best meditation”Dalai Lama Sleep. It is such a beautiful word, isn’t it? There’s nothing better than a good night of sleep. Yes, sleeping is something magical. Without enough sleep you can’t think straight, you feel tired and unmotivated to work. Sleep is important for the overall health of your body and mind. - [7 Day Sleep Diary Challenge](https://cleanandleanrevolution.com/challenge/sleep-challenges/7-day-sleep-diary-challenge/) - Targeting more hours and better quality sleep is our goal! Before you start to address your sleep, take a look at your sleep-wake habits. SLEEP DIARY TEMPLATEKEEPING A SLEEP DIARY DAY 1 SLEEP DIARY CHALLENGE KICK OFF DAY 2 DAY TWO: 7 DAY SLEEP DIARY CHALLENGE DAY 3 DAY THREE: 7 DAY SLEEP DIARY CHALLENGE - [7 Day No-Carb Recharge Challenges](https://cleanandleanrevolution.com/challenge/7-day-no-carb-recharge-challenges/) - Content controlled by template file. - [In the Pipeline](https://cleanandleanrevolution.com/pipeline/) - [5 Minute Daily Challenges](https://cleanandleanrevolution.com/challenge/5-minute-daily-challenges/) - Coming soon. - [Recipes](https://cleanandleanrevolution.com/recipes/) - Content controlled by template. - [Feature](https://cleanandleanrevolution.com/deals/) - Over 229 bought ## Categories - [Recipes](https://cleanandleanrevolution.com/category/recipes/) - [Main Meals](https://cleanandleanrevolution.com/category/recipes/main-meals/) - [Sides](https://cleanandleanrevolution.com/category/recipes/sides/) - [Snacks](https://cleanandleanrevolution.com/category/recipes/snacks/) - [Meatless Monday](https://cleanandleanrevolution.com/category/recipes/meatless-monday/) - 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[black](https://cleanandleanrevolution.com/tag/black/) - [bean](https://cleanandleanrevolution.com/tag/bean/) - [chili](https://cleanandleanrevolution.com/tag/chili/) - [breakfast](https://cleanandleanrevolution.com/tag/breakfast/) - [vegetable](https://cleanandleanrevolution.com/tag/vegetable/) - [dish](https://cleanandleanrevolution.com/tag/dish/) - [side](https://cleanandleanrevolution.com/tag/side/) - [grain](https://cleanandleanrevolution.com/tag/grain/) - [dips](https://cleanandleanrevolution.com/tag/dips/) - [sauces](https://cleanandleanrevolution.com/tag/sauces-tag/) - [herbs](https://cleanandleanrevolution.com/tag/herbs/) - [spices](https://cleanandleanrevolution.com/tag/spices/) - [tofu](https://cleanandleanrevolution.com/tag/tofu/) - [quinoa](https://cleanandleanrevolution.com/tag/quinoa-tag/) - [greens](https://cleanandleanrevolution.com/tag/greens/) - [whole](https://cleanandleanrevolution.com/tag/whole/) - [cooking](https://cleanandleanrevolution.com/tag/cooking/) - [dahl](https://cleanandleanrevolution.com/tag/dahl/) - 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