Name: COTTAGE CHEESE BREAKFAST TOAST | easy, healthy recipe ideas @CleanandDeliciousDani
Uploaded: 2026-09-18T08:17:00-05:00
Duration: 8 min 17 s
Description: COTTAGE CHEESE BREAKFAST TOAST | easy, healthy recipe ideas

COTTAGE CHEESE BREAKFAST TOAST | easy, healthy recipe ideas

Clean & Delicious 2026-09-18 | COTTAGE CHEESE BREAKFAST TOAST | easy, healthy recipe ideas

5-minute Hummus Recipe #shorts #recipe #hummus #food #hummusday #vegan

Clean & Delicious 2023-09-23 | Learn how to make hummus in just 5 minutes with this quick, easy, healthy recipe! Homemade hummus made from scratch that tastes better than store-bought and is ready in minutes! Enjoy it as a snack to dip with veggies or crackers or spread it on your favorite sandwich for an extra pop of flavor and some plant-based protein.

PRINT RECIPE: cleananddelicious.com/video-how-to-make-hummus

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PROTEIN PANCAKES RECIPE | healthy breakfast idea

Clean & Delicious 2023-09-22 | These easy Protein Pancakes are packed with 30 grams of protein per serving and are made with just 5 everyday ingredients, right in the blender. A healthy spin on traditional pancakes, this recipe uses low-fat cottage cheese, rolled oatmeal, pre-separated egg whites, baking powder, and cinnamon to create light, fluffy, delicious pancakes that are quick to make and super nutritious!

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Timestamps
0:00 Intro, My fittest self for 50!
0:30 Increasing my protein intake
1:06 Add ingredients into your blender
1:49 Benefits of Egg whites to boost protein
2:22 Add baking powder, cinnamon and vanilla
2:43 Blend up your batter
2:56 Prepare your medium non-stick pan with cooking spray
3:34 Add a 1/4 cup of batter to the pan
3:54 Look for the edges of the pancake to bubble and flip
4:22 Scale up the recipe for meal-prep
4:40 Enjoy!
5:14 Outro

RECIPE
1 cup rolled oats
3/4 cup liquid egg whites
1 cup low-fat cottage cheese
2 teaspoons baking powder
2 tsp cinnamon
1 tsp vanilla extract (*optional)

Combine rolled oats, cottage cheese, egg whites, baking powder, cinnamon, and vanilla in a blender.

Blend until everything is well combined (about 30 seconds). You may need to stop to scrape the sides down – you want to have a nice smooth pancake batter-like consistency.

Preheat a non-stick pan or griddle over medium heat and lightly coat with cooking spray. Scoop 1/4 cup of the batter onto the hot pan. Repeat, adding as many pancakes as you can without crowding the pan. Cook for about three minutes or until the edges start to bubble. Flip the pancakes and cook for another two minutes or until golden brown.

Top with fresh berries and a drizzle of maple syrup – or a schmear of nut butter!

*Nutritional values do not reflect the toppings.

Serving: 1serving | Calories: 312kcal | Carbohydrates: 38g | Protein: 30g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 613mg | Potassium: 421mg | Fiber: 6g | Sugar: 8g | Vitamin A: 46IU | Vitamin C: 4mg | Calcium: 106mg | Iron: 2mg

Disclaimer: product links may include affiliate links.
#proteinpancakes #healthybreakfastidea #cottagecheesepancakes

HOW TO MAKE HUMMUS IN 5 MINUTES | easy, healthy recipe

Clean & Delicious 2023-09-08 | Learn how to make hummus in just 5 minutes with this quick, easy, healthy recipe! Homemade hummus made from scratch that tastes better than store-bought and is ready in minutes! Enjoy it as a snack to dip with veggies or crackers or spread it on your favorite sandwich for an extra pop of flavor and some plant-based protein.

PRINT RECIPE: cleananddelicious.com/video-how-to-make-hummus

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❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
Cuisinart Mini Prep Plus Food Processor, 4 Cup, Brushed Stainless: https://a.co/d/2las74v
Pyrex Storage 4-Cup Round Dish: https://a.co/d/1FxWeHI
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TWITTER: twitter.com/DaniSpies

TIMESTAMPS
0:00 Intro - I love a good, homemade hummus
0:38 Getting started with fresh garlic
0:53 My favorite mini-food processor (link above)
1:15 Adding the ingredients; chickpeas, olive oil, and tahini
1:48 Tahini alternatives
2:18 Adding lemon juice, cumin, and sea salt
2:35 Mix it up
2:50 Add some ice water to make it fluffier
3:23 Serve it right away or store it for meal prep
3:59 Give it a taste!
4:17 Outro

GREEK PASTA SALAD | easy, healthy recipe

Clean & Delicious 2023-06-17 | This light and bright Greek Pasta Salad is an easy, healthy recipe that is made with fusilli pasta, diced cucumber, grape tomatoes, yellow peppers, Kalamata olives, red onion, and tangy feta cheese! It's a great summer side dish or light lunch and is also perfect for meal prep.

PRINT RECIPE: cleananddelicious.com/healthy-greek-pasta-salad-quick-easy

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TIMESTAMPS
0:00 Intro - Pasta salad is so versatile!
0:27 Prepping the vegetables
1:01 Chopping a bell pepper
1:29 Chopping a red onion
1:53 Preparing the Greek salad dressing
3:01 Preparing the Fusilli pasta
3:30 Bringing the salad together
4:27 Enjoy!
4:49 Outro

EASY GREEK PASTA SALAD
16 ounces short pasta (penne, bowtie, fusilli, etc)
1 English cucumber diced
1-pint grape tomatoes halved
1 bell pepper diced (yellow or orange)
1/2 cup pitted kalamata olives sliced
1/2 cup red onion diced
3 ounces of feta cheese crumbled
Greek Salad Dressing
1 large clove of garlic crushed
1/2 teaspoon Dijon mustard
1 teaspoon dried oregano
1/4 cup lemon juice
2 tablespoons red wine vinegar
1/3 cup extra virgin olive oil
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Cook pasta al dente according to package directions. Rinse under cold water and transfer to a large bowl.

Add the cucumber, tomatoes, bell pepper, Kalamata olives, red onion, and feta cheese.

Combine garlic, oregano, lemon juice, red wine vinegar, and Dijon mustard in a small jar. Slowly whisk in the extra virgin olive oil and season with salt and pepper. If using a mason jar, you can simply put the lid on and shake the jar until well combined.

Drizzle the dressing over the top and toss well. Chill for 2-3 hours before serving and enjoy!

NOTES
This salad is lightly dressed. If you like extra dressing on your pasta salad, feel free to 1.5x the dressing.

Store the leftover salad in an airtight storage container in the refrigerator for about 4 to 5 days. Before serving again, give it a good stir and taste + season again as needed. This salad is best served chilled.

NUTRITION
Serving: 1serving | Calories: 239kcal | Carbohydrates: 33g | Protein: 7g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 6mg | Sodium: 274mg | Potassium: 262mg | Fiber: 2g | Sugar: 3g | Vitamin A: 721IU | Vitamin C: 21mg | Calcium: 60mg | Iron: 1mg

#GreekPastaSalad #PastaSalad #summersalads

SIMPLE OVERNIGHT OATS RECIPE | healthy breakfast for weight loss and optimal health

Clean & Delicious 2023-06-03 | Simple Overnight Oats is an easy, healthy breakfast recipe perfect for weight loss and optimal health! Layered with rolled oatmeal, unsweetened almond milk, creamy Greek yogurt, fiber-packed chia seeds, and protein-rich peanut butter!

PRINT RECIPE: cleananddelicious.com/peanut-butter-strawberry-overnight-oats

This is a protein-packed strawberry peanut butter recipe (think peanut butter and jelly!). Each serving delivers 16 grams of protein and can be made using fresh or frozen strawberries – perfect for meal prep!

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TIMESTAMPS
0:00 Intro
0:34 Recipe ingredients
0:50 Favorite overnight oats containers
1:21 Assembling the base ingredients of the overnight oats
2:30 Adding the flavor options
3:04 Mixing the ingredients and refrigerating
3:22 Enjoy!

EASY OVERNIGHT OATS for weight loss and optimal health
1/2 cup rolled oats
1/2 cup unsweetened vanilla almond milk
1/4 cup plain Greek yogurt
1/4 teaspoon cinnamon
2-3 drops of liquid stevia
1 tablespoon all-natural peanut butter
1 teaspoon chia seeds
1/3 cup chopped strawberries fresh or frozen

Combine all of the ingredients in a mason jar or bowl, mixing until everything is well incorporated (be sure to stir in the peanut butter to be sure it thoroughly mixes through all of the oats).

Pop on the lid or cover, and place in the fridge for a minimum of 3 hours and preferably overnight until your oats are cold and creamy. Top with extra strawberries and peanut butter, if desired, and enjoy.

Notes
Overnight oats will keep fresh in the fridge for up to about 4 to 5 days. Give them a good stir and add a splash of almond milk, if they’ve been sitting for a couple of days.

NUTRITIONAL INFO
Serving: 1serving | Calories: 333kcal | Carbohydrates: 39g | Protein: 16g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 3mg | Sodium: 253mg | Potassium: 399mg | Fiber: 8g | Sugar: 6g | Vitamin A: 11IU | Vitamin C: 28mg | Calcium: 272mg | Iron: 3mg

Disclaimer: product links may include affiliate links.
#overnightoats #breakfastrecipes #breakfastideas

HOW TO OVERCOME NEGATIVE SELF TALK | that block you from reaching your health and weight loss goals

Clean & Delicious 2023-05-27 | Sign up for my FREE 3-part Mind +Body Weight Loss Series: the-dont-diet.mykajabi.com/mind-body

Learn How To Overcome Negative Self Talk using these three easy tips so you can reach your health and weight loss goals with ease!

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MORE HEALTH + WEIGHT LOSS TIPS
How To Lose Weight W/O Dieting: youtu.be/fHZHi2uP7qk
6-Narueal Weight Loss Tips: youtube.com/watch?v=rUuAeto5Qe4
4-Types of Eating: youtu.be/Fk3Cq4Vh40s
5 Tips for Curbing Sugar Cravings: youtu.be/sG6_SmU0mkY

Thanks for watching! I hope you have a healthy and delicious day! - xo Dani

CREAMY COLESLAW RECIPE | with easy, healthy dressing!

Clean & Delicious 2023-05-20 | Enjoy this Creamy Coleslaw Recipe with an easy, healthy dressing in just 10 minutes, using just 5 ingredients. The healthy dressing is a 50-50 mix of Greek yogurt and mayonnaise mixed with a clove of crushed garlic, salt, and pepper; pour over pre-cut cabbage (hello coleslaw mix!) and finish with fresh chopped cilantro (or parsley!). It’s light, fresh, and quick to make – the perfect summer side dish for a barbecue or picnic!

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1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-part, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

PRINT RECIPE: cleananddelicious.com/super-simple-coleslaw-recipe

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TIMESTAMPS
0:00 Intro
0:45 Preparing a head of cabbage
2:08 Preparing cilantro
2:35 Add the mayonnaise, greek yogurt, crushed garlic, and salt and pepper for the dressing
3:21 Plate it up and enjoy
3:58 Outro

EASY COLESLAW RECIPE
12-ounce bag of coleslaw mix or 10 ounces, of thinly sliced cabbage
1-2 cloves crushed garlic
1/4 cup Greek yogurt
1/4 cup mayonnaise
handful of fresh chopped cilantro or parsley
salt and pepper to taste

Combine everything in a large bowl and mix well. Adjust seasonings and enjoy!
Stirring together coleslaw ingredients in a large bowl.

Storage: Coleslaw will keep well in an airtight container in the fridge for about 3 days. At about day 4, the texture starts to break down and it’s not near as fresh and crisp. This recipe is an awesome side dish to make in advance. Make coleslaw up to a day ahead of the event, for optimal texture.

NUTRITIONAL INFO
Serving: 1serving | Calories: 122kcal | Carbohydrates: 5g | Protein: 2g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 7mg | Sodium: 106mg | Potassium: 144mg | Fiber: 2g | Sugar: 3g | Vitamin A: 79IU | Vitamin C: 26mg | Calcium: 45mg | Iron: 0.4mg

Disclaimer: product links may include affiliate links.
#coleslawrecipe #creamycoleslaw #coleslawsalad

Why I stopped exercising to lose weight #shorts

Clean & Delicious 2023-05-12 | ➡️ Sign-up for my FREE 3-part Mind, Body, and Weight Loss Series!
the-dont-diet.mykajabi.com/mind-body

QUINOA SALAD | easy recipe with light lemon dressing

Clean & Delicious 2023-05-06 | This light and fresh Quinoa Salad recipe is a combination of cooked quinoa, roasted asparagus, chickpeas, and tangy feta cheese; tossed in a simple lemon vinaigrette. This easy gluten-free, vegetarian dish is packed with plant-based protein and is perfect as a side or a light meal.

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▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:
1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-part, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

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TIMESTAMPS
0:00 Intro
0:15 Prepare the Quinoa
1:15 Prepare the Asparagus
2:19 Prepare the Salad Dressing
3:01 Assemble the Salad with the Asparagus, Chick Pea's and Scallions
4:07 Serve your Quinoa Salad
4:33 Enjoy!

QUINOA SALAD RECIPE
1 cup uncooked quinoa
1 pound asparagus trimmed
2 tablespoons + 1 teaspoon extra virgin olive oil
1/4 cup fresh squeezed lemon juice
2 cloves garlic crushed
1-15 ounce can chickpeas drained and rinsed
1/4 cup thinly sliced scallions (about 3 scallions)
2.5 ounces feta cheese crumbled
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/4 cup fresh mint, parsley or cilantro optional for garnish

Preheat the oven to 425ºF. Place the asparagus on a rimmed baking sheet and toss with 1 teaspoon of olive oil and season with salt and pepper.

Pop in the oven and bake for 8-12 minutes or until tender. The thickness of your asparagus will determine how long it needs to cook. Cool and cut into 1-inch pieces. Set aside.

In a fine-meshed strainer, rinse the quinoa under cold water for 30 seconds. Drain well.
Rinsing quinoa in a mesh strainer.

In a small saucepan combine quinoa with 2 cups of water. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook, uncovered, until the quinoa has absorbed all of the water, about 15 minutes. Cover, and set aside.

In a large bowl, combine the rest of the olive oil, lemon juice, and garlic. Season with salt and pepper and whisk together.

Add the cooked quinoa, chickpeas, scallions, and asparagus to the bowl with the dressing and gently toss everything together.

Transfer into a serving bowl and top with crumbled feta cheese and fresh herbs if using. Adjust seasonings and enjoy.

NOTES
Store leftovers in an airtight container in the refrigerator for up to 4 days. It tastes great chilled or at room temperature. Refresh the salad with a good stir, a squeeze of lemon juice and more salt and pepper as needed.

NUTRITION
Serving: 1.5cups | Calories: 307kcal | Carbohydrates: 36g | Protein: 12g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 16mg | Sodium: 499mg | Potassium: 539mg | Fiber: 6g | Sugar: 3g | Vitamin A: 1003IU | Vitamin C: 14mg | Calcium: 146mg | Iron: 5mg

Disclaimer: product links may include affiliate links.
#quinoasalad #quinoasaladrecipe #quinoarecipes

The Clean & Delicious Cookbook is here!! #shorts

Clean & Delicious 2023-04-27 | Grab your copy here: amzn.to/3oxfBMS

Inside you will find a combination of the most loved C&D classics as well as brand-new, never seen recipes as well! I’m so excited to finally share this with you!!

❤︎ ORDER MY C&D COOKBOOK ❤︎
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▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

How Feelings Affect Food Cravings #shorts

Clean & Delicious 2023-04-25 | ❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

➡️ Sign-up for my FREE 3-part Mind, Body, and Weight Loss Series!
the-dont-diet.mykajabi.com/mind-body

❤︎ ORDER MY C&D COOKBOOK ❤︎
amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

SOBA NOODLES RECIPE | easy salad from our new cookbook!

Clean & Delicious 2023-04-23 | Enjoy this delicious soba noodles recipe! This is an easy soba noodle salad packed with big flavors and plenty of veggies from our brand-new cookbook. Enjoy as is or add an extra boost of protein with some shredded chicken or poached salmon - so good.

❤︎ ORDER MY COOKBOOK Get 100+ healthy, whole-ingredient recipes in my NEW C&D Cookbook: amzn.to/3oxfBMS

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Join me for a mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
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TIMESTAMPS
0:00 Intro
0:43 Preparing the Soba noodles
1:29 Preparing the peanut sauce
3:10 Assembling the dish
3:27 Preparing the bell pepper
4:11 Finish with your favorite seasoning
4:34 Enjoy!
4:58 Outro

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#sobanoodlerecipe #sobanoodles #healthyrecipes

BANANA BREAD WITH OAT FLOUR | easy, healthy, moist recipe!

Clean & Delicious 2023-04-15 | Learn how to make banana bread with oat flour! This is an easy, healthy, moist recipe that comes together quickly! This healthy banana loaf is made with ripe bananas, oat flour, coconut sugar, and vanilla, coconut oil, and eggs. I love to stir in chocolate chips - but nuts would work well too!

PRINT RECIPE: cleananddelicious.com/how-to-make-banana-bread-with-oat-flour

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▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:
1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for my mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
Loaf Pan: amzn.to/3mC1k0g
Glass Mixing Bowls: amzn.to/3ZQtEK8
My Kitchen Knife: amzn.to/3MVREVT

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PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

Timestamps
0:00 Intro
0:18 Choose brown bananas
0:49 Getting started - pre-heat the oven and grease and line the loaf pan with parchment paper
1:55 Preparing the oat flour
3:11 Combining the dry ingredients
3:44 Mashing the bananas - adding the eggs
4:23 Eggwhite and vegetarian options
5:03 Finish adding the wet ingredients
5:27 Adding dry ingredients to the wet ingredients
5:36 Folding in the stir-ins
6:33 Pour mixture into loaf pan
6:44 Add extra stir-ins right over the top and pop into the oven for 50-55 minutes
7:15 Remove from oven, let sit, then enjoy!
7:46 Outro

OAT FLOUR BANANA BREAD RECIPE
1 1/2 cups oat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 cup coconut sugar
1.5 cup mashed bananas (about 2 large bananas or 265grams)
3 eggs
1/4 cup refined coconut oil, melted
2 teaspoons vanilla extract
1/3 cup semi-sweet chocolate chips

Preheat the oven to 350°F. Grease and line an 8”x4” loaf pan with parchment paper so the parchment overhangs the sides of the pan for easy removal once the cake is baked. Set aside.

In a large bowl, whisk together the oat flour, baking soda, baking powder, cinnamon, and coconut sugar.

In a separate large bowl, whisk together the mashed banana, eggs, melted coconut oil, oat milk, and vanilla extract.

Pour the liquid mixture into the dry ingredients and stir until just combined. Then, mix in ½ cup of chocolate chips.

Transfer the batter to the prepared baking pan and sprinkle with 2 tbsp chocolate chips. Bake in the center rack of the oven for 55-60 minutes or until a toothpick inserted into the center of the cake (not near a melted chocolate chip) comes out clean.

Transfer the loaf pan to a wire rack to cool for 10 minutes. Then, lift up the parchment paper overhang to carefully remove the bread from the pan allowing it to cool on the wire rack for another 20-30 minutes before slicing.

Serve warm, once slightly cooled, or at room temperature.

NOTES
Storing leftovers: This will stay fresh when covered at room temperature on the counter for up to about 2 days. To store for up to about 5 days, place slices in an airtight container or bag in the fridge. To enjoy warm slices, heat in the microwave for about 10-15 seconds or in a toaster oven for a short time.

Freezing: To store in the freezer, tightly wrap the whole loaf in plastic wrap, then place it in a resealable bag and freeze for up to 3 months. Thaw at room temperature, when you’re ready to enjoy it. You can also wrap individual slices in plastic wrap and store them in a resealable bag. Thaw slices at room temperature or microwave them for about 20-30 seconds.

NUTRITION
Serving: 1slice | Calories: 192kcal | Carbohydrates: 25g | Protein: 4g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 41mg | Sodium: 124mg | Potassium: 235mg | Fiber: 2g | Sugar: 10g | Vitamin A: 80IU | Vitamin C: 2mg | Calcium: 34mg | Iron: 1mg

Disclaimer: product links may include affiliate links.
#bananabread #healthybananabread #bananabreadwithoatflour

ELIMINATE CRAVINGS | with this simple tip #shorts

Clean & Delicious 2023-04-09 | When you are tired, when the body
is fatigued, your body is brilliant.
And so your body knows the quickest way to get instant
energy is to eat a food that doesn't need a lot
of work to process to get that hit of energy.
And so what does that translate to?
Highly processed carbohydrates and sugars?
These are the types of foods that you can
eat and get an instant hit of energy from
think about the types of foods you
might crave like in the middle of the afternoon
when you get that little afternoon slump.
If you get an afternoon slump.
And so if you're constantly fatigued and not getting
the rest that you need, you will really feel
like you're fighting not to have the snack or
not to have the sweet, because you technically are.
Your body is going to want it, and you're going to
be trying to will against your body not to have it.
And so the practice here is to really
begin to create a ritual in your life
so that you are prioritizing sleep.

See the full video here!
youtu.be/Drfe6sqV54U

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ ORDER MY C&D COOKBOOK ❤︎
amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

FRITTATA | easy recipe with asparagus and cheese

Clean & Delicious 2023-04-08 | This delicious Frittata is an easy recipe made with asparagus and cheese and baked in a cast iron skillet. Follow along and learn how to make a frittata using healthy everyday ingredients like eggs, egg whites, two types of cheese (swiss and goat cheese), onion, and asparagus.

Perfect for breakfast or lunch, and also great served as a special occasions brunch recipe, like Mother’s Day and Easter.

PRINT RECIPE: cleananddelicious.com/asparagus-and-swiss-frittata-video/#recipe

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amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:
1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
10-inch Cast Iron Skillet: amzn.to/3mj6Gxn
Glass Mixing Bowls: amzn.to/3ZQtEK8
My Kitchen Knife: amzn.to/3MVREVT

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
FACEBOOK: bit.ly/2XvSjVh
PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIMESTAMPS
0:00 Intro
0:20 What are Frittata's
0:44 Getting started by pre-heating oven and preparing asparagus
1:04 Separating the asparagus from the woodsy end by hand
1:24 Separating the asparagus with a knife
1:49 Steaming the asparagus
2:15 Chopping an onion
2:58 Creating the base of the frittata with six eggs, and egg whites
4:10 In a cast-iron skillet cook your onions and asparagus in butter
5:05 Add the egg mixture to the cast-iron skillet
5:19 Add the cheese to the cast-iron skillet
5:55 Shredding swiss cheese and crumbling feta cheese
6:06 Put the skillet in the oven for 25 minutes
6:25 Let cool to room temperature and enjoy!
6:53 Outro

FRITTATA RECIPE WITH ASAPARAGUS AND CHEESE
1 pound asparagus
1/2 onion diced
1 tablespoon butter
6 eggs
1/2 cup egg whites
1/4 cup 2% milk
2 ounces of Swiss cheese shredded
2 ounces of feta cheese crumbled
1/2 teaspoon sea salt
1/4 teaspoon pepper

Preheat oven to 350 degrees Fahrenheit. Trim asparagus, cut into 1-inch pieces, and steam for 3-4 minutes, or until tender, in a steamer basket until tender.

In a large bowl combine eggs, egg whites, milk, and half of the salt and pepper. Whisk together and set aside.

Heat butter in a 10-inch oven-safe, non-stick pan or cast iron skillet. Add onion and cook for 5 minutes or until fragrant and translucent. Stir in the asparagus and the remaining salt and pepper.

Turn off the heat and pour the egg mixture into the pan with the veggies. Sprinkle in the Swiss cheese, gently pushing it into the egg mixture, and then sprinkle feta over the top.

Pop the pan into the oven for 20-25 minutes or until set. Cool and enjoy.

NOTES
Frittatas make great leftovers! To store leftovers, slice them into individual servings and place them in a single layer in an airtight container or large ziplock bag. If properly stored, this will keep for 3-4 days.

NUTRITION
Serving: 1slice | Calories: 177kcal | Carbohydrates: 5g | Protein: 14g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 187mg | Sodium: 437mg | Potassium: 288mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1000IU | Vitamin C: 5mg | Calcium: 190mg | Iron: 3mg

Disclaimer: product links may include affiliate links.
#frittata #frittatarecipe #howtomakeafrittata

NATURAL WEIGHT LOSS TIPS | FOOD QUALITY | #shorts

Clean & Delicious 2023-03-28 | See the full video here!
youtu.be/Drfe6sqV54U

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

➡️ Sign-up for my FREE 3-part Mind, Body, and Weight Loss Series!
the-dont-diet.mykajabi.com/mind-body

❤︎ ORDER MY C&D COOKBOOK ❤︎
amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

Natural Weight Loss Tips #shorts

Clean & Delicious 2023-03-27 | The challenge that I see over and over again with
weight loss is that it's often presented to us in
these very extreme, all-or-nothing type of approaches.
And so we unknowingly and eagerly set
up these very unrealistic goals for ourselves,
which inevitably leads us to failure.
Trying to do too much, too fast.
It never works.
And then what happens is you feel like you're
constant, simply failing, which creates this negative momentum.
And it also creates a very unhealthy relationship
with food, with body, and with self.
And I truly believe that this can be
more harmful than the physical weight, because you
begin to believe that there's something wrong with
you, like you're truly not capable.
When you start doing that, you're really
going down a very slippery slope because
these are very painful, very toxic belief
systems that are absolutely, 100%, never true.

See the full video here!
youtu.be/Drfe6sqV54U

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ PRE-ORDER MY C&D COOKBOOK ❤︎
sites.prh.com/cleananddelicious

▶︎ As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

HOW TO LOSE WEIGHT | 6 weight loss tips (a SANE approach)

Clean & Delicious 2023-03-25 | Learn how to lose weight by practicing these 6 weight-loss tips (the fundamentals!).

➡️ Sign-up for my FREE 3-part Mind, Body, and Weight Loss Series!
the-dont-diet.mykajabi.com/mind-body

The Don't Diet is a 6 section, step-by-step mind + body weight loss course for women and men who want to stop beating themselves up and are ready to love their bodies, enjoy their food and lose weight in a kind, sustainable way. ➡️ thedontdiet.com

Thanks for watching! Make sure to subscribe for more videos: http://tinyurl.com/jaxbcd6
JOIN MY NEWSLETTER: https://cleananddelicious.ck.page/weeklynewsletter

❤︎ ORDER MY C&D COOKBOOK ❤︎
amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
FACEBOOK: bit.ly/2XvSjVh
PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIMESTAMPS
0:00 Opening
0:19 Intro
3:57 1. Focus on Food Quality
7:35 2. Eat When Your Hungry, Stop When Satiated
9:13 3. Feel Your Feelings
10:44 4. Hydration
11:48 5. Sleep
13:45 6. Be Nice to Yourself

MORE HEALTH + WEIGHT LOSS TIPS
Natural Weight Loss Tips:
youtube.com/watch?v=rUuAeto5Qe4&t=1s

How To Stay Motivated When Losing Weight:
youtube.com/watch?v=d2sqGvWYdc4&t=6s

How To Lose Weight Without Dieting:
youtube.com/watch?v=fHZHi2uP7qk&t=53s

Beginners Guide To Healthy Eating:
youtube.com/watch?v=jwWpTAXu-Sg&t=288s

Thanks for watching! I hope you have a healthy and delicious day! - xo Dani

#howtoloseweight #weightlossfundamentals #healthyweightloss

HEALTHY OATMEAL PANCAKES | with spinach

Clean & Delicious 2023-03-18 | Healthy Oatmeal Pancakes made with spinach s are a delicious and easy-to-make breakfast recipe! Made in a blender with simple, nutritious ingredients - think rolled oatmeal, oat flour, baby spinach (fresh or frozen!), Greek yogurt, and walnuts - this is an easy, fluffy, protein-packed pancake recipe that you can feel good about eating.

PRINT RECIPE: cleananddelicious.com/15-minute-healthy-spinach-pancakes-with-oats

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❤︎ ORDER MY C&D COOKBOOK ❤︎
amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ RECIPES MENTIONED ❤︎
Classic Oatmeal Pancakes: youtube.com/watch?v=Fee8Kx4gEw0&t=31s
Banana Oatmeal Pancakes: youtube.com/watch?v=y8kvazx1C6I&t=286s

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
12-inch Non-Stick Pan: amzn.to/3Lz8LQa
Favorite Spatula: amzn.to/3JPB5MT
Organic Rolled Oats: amzn.to/3yvdbji
Chia Seeds: amzn.to/3YIGBVE
Storage Container: amzn.to/3FeqM27

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
FACEBOOK: bit.ly/2XvSjVh
PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIMESTAMPS
0:00 Oops
0:07 Intro
1:06 Getting started - combining ingredients
3:07 How to make a chia egg
5:02 Add mix-ins to the batter
5:56 Making the pancakes
7:11 My favorite spatula
8:10 Meal prep storage
8:24 Serve and enjoy!

HEALTHY OATMEAL PANCAKES with Spinach
1 cup baby spinach, (2 ounces)
1/2 cup unsweetened almond milk
1/2 cup plain Greek yogurt
1/4 cup egg whites, (2 egg whites or 1 whole egg)
1 teaspoon vanilla extract
1 cup oat flour
2 tablespoons monk fruit or preferred granulated sweetener
3/4 teaspoon cinnamon
3/4 teaspoon sea salt
1.5 teaspoons baking powder
1/2 cup rolled oats
1/3 cup walnuts

Combine baby spinach, almond milk, yogurt, egg whites, and vanilla in a blender, place on the lid, and blend until liquified and well combined.

Add in oat flour, sweetener, cinnamon, salt, and baking powder. Blend again until everything is combined. The batter may look fairly thin but will thicken as it sits.

Stir in rolled oats and chopped walnuts (or preferred stir-in). Let the batter rest for 10 minutes before making your pancakes as this will allow the rolled oats to soften and the batter to thicken.

Heat a large non-stick saute pan over medium-low heat and coat it with a thin layer of non-aerosol cooking spray, butter, or coconut oil. Once the skillet is hot, drop a scant 1/4 cupful of batter into the pan (I like to keep the pancakes on the smaller side).

Cook gently for 3 to 4 minutes on the first side, until the pancakes look dry around the edges and small bubbles form over the top.

Flip, and cook on the other side for another 1 to 2 minutes. They will be golden on both sides and set through the center. Repeat with the remaining batter.

Nutrition
Serving: 4 pancakes | Calories: 256kcal | Carbohydrates: 36g | Protein: 12g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Cholesterol: 1mg | Sodium: 523mg | Potassium: 296mg | Fiber: 4g | Sugar: 2g | Vitamin A: 707IU | Vitamin C: 2mg | Calcium: 109mg | Iron: 2mg

Disclaimer: product links may include affiliate links.
#healthyoatmealpancakes #oatmealpancakes #spinachpancakes

ENERGY BALLS | no-bake oatmeal raisin energy bites

Clean & Delicious 2023-03-11 | Energy balls!! These no-bake oatmeal raisin energy bites are an easy, healthy recipe that comes together in less than 15 minutes. Loaded with nutrient-dense, real-food ingredients (think rolled oats, chia seeds, almond butter, walnuts, and raisins) these delicious energy balls are the perfect healthy snack!

PRINT RECIPE: cleananddelicious.com/easy-oatmeal-raisin-energy-bites

➡️ Sign-up for my FREE 3-part Mind, Body, and Weight Loss Series!
the-dont-diet.mykajabi.com/mind-body

JOIN MY NEWSLETTER: https://cleananddelicious.ck.page/weeklynewsletter
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❤︎ ORDER MY C&D COOKBOOK ❤︎
amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
Quarter Sheet Pan: amzn.to/3yuQo7a
Organic Rolled Oats: amzn.to/3yvdbji
Chia Seeds: amzn.to/3YIGBVE
Favorite Peanut Butter: amzn.to/3kWD7RO
Favorite Almond Butter: amzn.to/41WMNMJ
Storage Container: amzn.to/3FeqM27

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
FACEBOOK: bit.ly/2XvSjVh
PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIMESTAMPS
0:00 Intro
0:22 The benefits of these energy balls
0:46 Adding the dry ingredients
1:17 Adding the wet ingredients and add-ins
2:45 Mix ingredients together
3:12 Roll your energy balls together
3:40 Refrigerate to help set-up
3:52 Enjoy!

OATMEAL RAISIN ENERGY BITES RECIPE
1 cup rolled oats
2 tbsp chia seeds
1/2 teaspoon cinnamon
1/2 teaspoon sea salt
1/3 cup almond butter you want it to be loose and pourable*
1/4 cup maple syrup
1/4 cup chopped walnuts
1/4 cup raisins

In a large bowl, combine the oats, chia seeds, cinnamon, and salt.

Add the almond butter, maple syrup, walnuts, and raisins. Stir until everything is well combined.

Roll the mixture into small balls, about 1-2 tablespoons per ball. If the dough feels sticky, wet your hands before rolling – this will make them easier to roll.

NOTES
*I have found that different almond butter brands have different consistencies. If your almond butter is not loose and pourable, you can heat it in the microwave for 20-30 seconds to help soften and loosen it up.

Storage: Transfer to an airtight container and store in the refrigerator for up 2 weeks or in the freezer for up to 3 months.

NUTRITION
Serving: 1bite | Calories: 121kcal | Carbohydrates: 14g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.003g | Sodium: 100mg | Potassium: 136mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2IU | Vitamin C: 0.2mg | Calcium: 52mg | Iron: 1mg

Disclaimer: product links may include affiliate links.
#cabbagesoup #healthyrecipes #cabbagesouprecipe

CABBAGE SOUP | better than the cabbage soup diet recipe

Clean & Delicious 2023-03-04 | Cabbage Soup that's better than the cabbage soup diet recipe! Healthy shredded cabbage soup with potatoes is an easy, low-calorie vegetable soup recipe that is comforting and delicious.

PRINT RECIPE: cleananddelicious.com/cabbage-and-potato-soup

JOIN MY NEWSLETTER: https://cleananddelicious.ck.page/weeklynewsletter
SUBSCRIBE to my channel: http://tinyurl.com/jaxbcd6

❤︎ PRE-ORDER MY C&D COOKBOOK ❤︎
sites.prh.com/cleananddelicious

▶︎ As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
My Kitchen Knife: amzn.to/3MVREVT
Lodge 6-Quart Dutch Oven: amzn.to/3KWOMud

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
FACEBOOK: bit.ly/2XvSjVh
PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIME STAMPS
0:00 Opening bloopers
0:10 Intro
0:34 Cabbage soup - not the diet
1:25 Chop the onion
2:12 Chop the celery
2:25 Prepare the cabbage
4:02 Prepare the potatoes
4:37 Cook the soup
7:53 Adaptable soup - use what you have
8:12 My favorite way to serve
8:34 Enjoy

CABBAGE POTATO SOUP RECIPE
1 tablespoon extra virgin olive oil
1 onion, diced, (about 2 cups)
2 stalks of celery, thinly sliced
1/2 teaspoon ground coriander
1/2 teaspoon smoked paprika
1 teaspoon dried oregano
1 -15 ounces can of crushed (or diced) tomatoes
2 cups chicken bone broth
5 cups water
1 medium cabbage, thinly sliced (10-12 cups)
1 pound baby potatoes, cut into bite-sized pieces
Salt and pepper to taste
Parmesan cheese to serve

Heat olive oil in a heavy pot over medium-high heat. Once the oil is hot, add in the onions and celery. Give it a pinch of salt and saute for 5 minutes or until the onions are beginning to look translucent.

Stir in coriander, smoked paprika, and oregano before adding in the crushed tomatoes. Stir well and cook for 2 minutes.

Add the cabbage, salt, pepper, broth, and water. Stir well, turn up the heat, and bring to a boil. Then reduce the heat and simmer for 10 minutes, stirring occasionally.

Add in potatoes, and simmer for another 15 minutes or until the potatoes and cabbage are tender. Adjust seasonings as desired.

Ladle into your favorite bowl and serve with a hearty sprinkle of Parmesan cheese and a sprinkle of black pepper. Enjoy.

NOTES
Note: You can swap diced tomatoes for crushed tomatoes if you have them on hand. Try adding an extra layer of flavor by using fire-roasted tomatoes or tomatoes with basil.
Both savoy cabbage and green cabbage work really well in this recipe.

NUTRITIONAL ANALYSIS
Serving: 1bowl | Calories: 143kcal | Carbohydrates: 26g | Protein: 6g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Sodium: 88mg | Potassium: 785mg | Fiber: 7g | Sugar: 5g | Vitamin A: 1606IU | Vitamin C: 63mg | Calcium: 84mg | Iron: 2mg

#cabbagesoup #healthyrecipes #cabbagesouprecipe

HOW TO COOK ASPARAGUS | 15-minute oven roasted asparagus recipe

Clean & Delicious 2023-02-24 | Learn how to cook asparagus with this 15-minute oven-roasted asparagus recipe! Fresh asparagus is tossed with olive oil and simply seasoned with salt and pepper before roasting in a 425 F oven until golden brown on the outside and creamy and tender in the center. Finished with Parmesan cheese and red pepper flakes – you’re entire family will love this simple and delicious vegetable side dish.

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2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

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TIME STAMPS
0:00 Intro
0:30 Roasting vegetable tips
0:44 Preparing oven rack and pre-heat the oven
0:54 Removing the asparagus ends
1:53 Rinsing and drying the asparagus
2:16 Seasoning the asparagus on your half-sheet pan
2:55 Arranging the seasoned asparagus on the sheet pan
3:19 Pop the sheet pan into the 450℉/218℃ oven for 10 minutes
3:45 My favorite way to enjoy this asparagus
4:11 Outro

HOW TO COOK ASPARAGUS (OVEN-ROASTED ASPARAGUS RECIPE)
1 large bunch of fresh asparagus, about 1 pound
2 teaspoons extra virgin olive oil
1/2 teaspoon sea salt
¼ teaspoon black pepper
2 tablespoons Parmesan cheese, freshly grated
1/2 teaspoon red pepper flakes

Preheat the oven to 425°F (220°C). Snap off (or cut off) and discard the woody ends of the asparagus.

On a rimmed baking sheet, toss the asparagus spears with olive oil, salt, and pepper. Next arrange them in a flat, even layer.

Bake for 7 to 15 minutes (depending on the size of your asparagus – less time for thinner spears, more time for thicker spears), until the spears are tender.

Transfer the roasted asparagus to a serving platter and top with freshly grated Parmesan cheese and red pepper flakes. Serve with fresh lemon!

NUTRITION
Calories: 51kcal | Carbohydrates: 5g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Cholesterol: 2mg | Sodium: 337mg | Potassium: 236mg | Fiber: 2g | Sugar: 2g | Vitamin A: 945IU | Vitamin C: 6mg | Calcium: 58mg | Iron: 2mg

Disclaimer: product links may include affiliate links.
#howtocookasparagus #roastedasparagus #asparagusrecipe

BUFFALO CHICKEN BURRITO BOWLS | #shorts #ad @PrimalKitchen #primalkitchen

Clean & Delicious 2023-02-18 | Thank you to Primal Kitchen foods for sponsoring this video! Find Primal Kitchen at your favorite retailers or shop with code MOREPLEASE20 at bit.ly/3of6koM for 20% off your order!

PRINT RECIPE: cleananddelicious.com/buffalo-chicken-brown-rice-bowls

BUFFALO CHICKEN BURRITO BOWLS | easy meal prep recipe

Clean & Delicious 2023-02-17 | Thank you to Primal Kitchen foods for sponsoring this video! Find Primal Kitchen at your favorite retailers or shop with code MOREPLEASE20 at bit.ly/3of6koM for 20% off your order!

Learn how to make my Buffalo Chicken Meal Prep Bowls! Layered with tender buffalo chicken bites, a mix of brown rice and cauliflower rice, and finished with a colorful combination of green beans and tomatoes.

NOTE: Replacing saturated fat with similar amounts of unsaturated fat may reduce the risk of heart disease. To achieve this benefit, total daily calories should not increase.

PRINT RECIPE: cleananddelicious.com/buffalo-chicken-brown-rice-bowls

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TIMESTAMPS:
0:00 Intro
0:35 Level up your eating with high-quality ingredients.
1:18 First, start making your rice.
2:18 Prep the chicken bites.
2:46 Season the chicken bites.
3:13 Cook the chicken bites.
4:13 Add the Primal Kitchen Buffalo Sauce to the chicken bites.
4:36 Adding the riced cauliflower to the cooking rice.
5:01 Finishing the rice.
5:20 Steaming the green beans.
6:07 Creating the meal prep bowls.

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BUFFALO CHICKEN BURRITO BOWLS
1 cup uncooked brown rice (short, medium or long grain brown rice will work, as long as it’s not a quick-cooking variety)
8 cups water
1.5 cups frozen cauliflower rice, defrosted
1/3 cup thinly sliced scallions

1 pound green beans, trimmed and cut into 1-inch pieces
1 cup baby tomatoes, chopped
2 teaspoons avocado oil
2 cloves garlic, crushed
Salt and pepper to taste

1 pound chicken tenders
1.5 teaspoon smoked paprika
1.5 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon sea salt
1/2 teaspoon black pepper
1 tbsp avocado oil

1/4 cup Primal Kitchen Ranch Dressing

RICE
In a 3-4 quart pot, bring the water to a boil. Rinse the rice under cold water for up to one minute, removing any excess starch.

Add the rice to the boiling water. Reduce the heat just enough to maintain a steady boil. Boil, uncovered, for 30 minutes. Right before the rice is done cooking (3-5 minutes) add the cauliflower rice to the pot and cook until tender.

Drain in a fine mesh strainer and then return to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff with a fork, in the chopped scallions and set aside.

GREEN BEANS
Fill a medium pot with 1-2 inches of water and bring to a simmer.

Put a steamer basket in the pot and place the green beans inside. Place a lid on the pot and steam for 5-7 minutes or until tender (but still crisp).

Transfer the beans to a medium-sized bowl. Add in crushed garlic, tomatoes, and avocado oil. Season with salt and pepper.

CHICKEN
Heat avocado oil in a large, non-stick skillet over medium-high heat. Carefully add the chicken to the pan, making sure they are in a single layer. Saute for 3-4 minutes or until golden brown and then flip the chicken bites and cook for another 3-4 minutes or until cooked through.

Turn the heat to low and stir in 1/2 cup of buffalo sauce (I am using Primal Kitchen). Gently toss the chicken in the sauce until all the chicken bites are lightly coated in buffalo sauce. Turn off the heat.

Build Your Bowl

I like to use the 3-cup Pyrex containers to prep and store these bowls. Evenly divide the rice mixture, buffalo chicken bites, and green beans among 4-containers, layering them next to one another.

Drizzle 1 tbsp of ranch dressing over the top and enjoy! Or, place on a lid and store in the fridge for up to five days. Heat and enjoy when ready to eat.

*Don’t add the ranch dressing until you are ready to eat.

Disclaimer: product links may include affiliate links. #buffalochickenmealprep #chickenandrice #primalkitchen

CHOCOLATE COVERED RASPBERRY CHIA DROPS | just 5-ingredients!

Clean & Delicious 2023-02-10 | Chocolate-Covered Raspberry Chia Drops are an easy-to-make, healthy dessert recipe that uses just 5 ingredients! Fresh raspberries, chia seeds, dark chocolate, a tiny bit of coconut oil, and flakey sweet sea salt – an easy, healthy, doable sweet treat that your whole family will love.

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Chocolate-Covered Strawberries: cleananddelicious.com/chocolate_covered_strawberries

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TIME STAMPS
0:00 Blooper
0:04 Intro
0:22 Ingredients needed
0:32 Prepping the sheet pan and rinsing and drying the raspberries
0:58 Mashing the raspberries into a jam
1:35 Add the chia seeds to thicken the puree
2:02 Scoop a tablespoon of the raspberry mixture onto the sheet pan
2:31 Put the tray in the freezer to set up the raspberry mixture
2:47 Prepare the chocolate to be melted
3:30 Start dipping the raspberry drops into the melted chocolate
3:58 Top with your favorite flaky sea salt
4:30 Store them in an air-tight container
4:45 Enjoy!
5:09 Outro

CHOCOLATE-COVERED RASPBERRY CHIA DROPS
1 heaping cup of raspberries, (6 ounces /170g)
1 tablespoon chia seeds
5 ounces dark chocolate, or whatever chocolate you prefer
1 teaspoon coconut oil
pinch sea salt

Line a quarter sheet pan with parchment paper and set aside. In a small bowl, mash the raspberries with the back of a fork until they are broken down.

Add in chia seeds and stir until well combined. Let this sit on the counter for 5-10 minutes to thicken.

Scoop small plops of the raspberry-chia mixture onto the prepared baking sheet ( about 1 tablespoon per plop). You should end up with 8-10 pieces sending on their size. Place in the freezer for one hour or until set through.

Place the chocolate in a small bowl and melt in the microwave for 30-60 seconds, stirring after the first 30 seconds (all microwaves will vary, so watch carefully). Mix the coconut oil into the melted chocolate until well combined.

Dip the frozen raspberry-chia bites into the chocolate until coated and place back on the prepared baking sheet.

Sprinkle a tiny bit of flaky sea salt over the wet chocolate. Repeat.

Place the chocolate-dipped raspberry bites back into the freezer for an hour or until set through. Enjoy!

NOTES
Once frozen, transfer into an airtight container and store in the freezer for up to 3 months.
When ready to eat, allow the frozen raspberry bites to soften on the counter for 1-2 minutes.

NUTRITIONAL ANALYSIS
Serving: 1drop | Calories: 117kcal | Carbohydrates: 9g | Protein: 2g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 1mg | Sodium: 4mg | Potassium: 133mg | Fiber: 2g | Sugar: 4g | Vitamin A: 8IU | Vitamin C: 0.1mg | Calcium: 22mg | Iron: 2mg

Disclaimer: product links may include affiliate links.
#chocolatecovered #raspberrychia #healthyrecipes

HOMEMADE DOG TREATS | easy DIY dog treats recipe

Clean & Delicious 2023-02-04 | Homemade Dog Treats is an easy DIY dog treat recipe made with just 6 ingredients; peanut butter, pumpkin, almond flour, egg, cinnamon, and turmeric! If you choose to make the optional glaze, you’ll also need some coconut oil. My dog loves their peanut butter flavor and softer texture; perfect for older dogs who don’t like super crunchy dog treats.

My dog loves his homemade dog food so I thought it was time to make him some homemade peanut butter dog treats! I hope your pup loves them as much as Charlie!

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❤︎ RECIPES MENTIONED ❤︎
Homemade Dog Food Recipe: youtu.be/vkHotmVJEGY

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▶︎ As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
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TWITTER: twitter.com/DaniSpies

TIME STAMPS:
0:00 Blooper
0:10 Intro
1:14 Getting started - pre-heat the oven and prep the baking sheet
1:30 Assembling the wet ingredients
2:14 Adding the dry ingredients
3:11 Shaping the cookies
3:47 Criss-cross pattern
4:06 Bake in the oven
4:17 Making the peanut butter glaze
4:49 Transfer the glaze into a small plastic bag and cut off the corner
5:07 Drizzle glaze over the dog treat
5:47 Let your pup enjoy

HOMEMADE DOG TREATS | easy, DIY recipe
1/2 cup peanut butter
1/3 cup pumpkin puree
1 egg
1 1/4 cup almond flour
1 teaspoon cinnamon
1/2 teaspoon turmeric
Glaze
1/3 cup peanut butter
2 tablespoons melted coconut oil
1/2 teaspoon turmeric
Instructions

Preheat oven to 350 degrees F. Line a baking sheet with a silicone baking mat or parchment paper and set aside.

In a medium-sized bowl combine peanut butter, pumpkin puree, and eggs and stir until well combined. You can use a hand-held electric mixer if preferred.

Add in almond flour, cinnamon, and turmeric and stir again unit everything has come together into a dough.

Scoop a heaping teaspoon of dough into your palms and gently roll and shape it into a disc-shaped cookie. Place on the baking sheet and continue until you have 20 cookies on the tray.

Use a fork to create a crisscross on top of each treat. It helps if the fork is wet so it doesn’t stick to the dough. Bake for 20 minutes or until the dog treats are set and golden brown around the edges.

GLAZE
Combine peanut butter, melted coconut, and turmeric in a small bowl and mix well. Transfer into a small zip bag, remove all the air, and seal. Cut a tiny piece off of the corner and drizzle the glaze over cooled dog treats.

NOTES
If the batter feels sticky, dip your hands in cool water before forming the dog treats. This will make it easier to shape the treats as they will not stick to your hands.

Store in an air-tight container on the counter for up to 1 week, in the fridge for up to 2 weeks, or in the freezer for up to 3 months.

NUTRITIONAL VALUE
Serving: 1dog treat | Calories: 86kcal | Carbohydrates: 3g | Protein: 3g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.001g | Cholesterol: 6mg | Sodium: 35mg | Potassium: 54mg | Fiber: 1g | Sugar: 1g | Vitamin A: 463IU | Vitamin C: 0.1mg | Calcium: 17mg | Iron: 0.4mg

Disclaimer: product links may include affiliate links.
#homemadedogtreats #homemadedogfood #DIYdogtreats

EASY CRUSTLESS QUICHE | with broccoli and cauliflower

Clean & Delicious 2023-01-27 | This easy crustless Quiche made with broccoli and cauliflower is an easy, healthy recipe that is loaded with steamed veggies and high in protein, thanks to a combination of eggs, egg whites, and Greek yogurt. It bakes in the oven for 45 minutes and can be served hot, cold, or at room temperature. Add this recipe to your weekend meal prep and have a healthy breakfast, lunch, or dinner ready to go for a busy week.

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2. EMAIL Proof of Purchase to cleancookbook@gmail.com
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❤︎ THE DON’T DIET ❤︎
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TIME STAMPS:
0:00 Intro
0:29 Getting started | pre-heat the oven and grease the 9" pie plate
0:51 Prepare the broccoli and cauliflower to be steamed
1:47 Steam the broccoli and cauliflower
2:18 Season the steamed broccoli and cauliflower and add to the pie plate
2:46 Prepare and add chopped scallions to
2:57 Shred and add the shredded cheddar cheese over the top
3:31 Prepare the egg mixture using whole eggs and egg whites
5:11 Add the egg mixture to the ingredients in the pie plate and smooth out
5:31 Put the pie plate into the 350-degree ℉ oven for 45 minutes
5:46 Let cool, serve, and enjoy!
6:23 Outro
6:40 Outtakes and bloopers

CRUSTLESS QUICHE RECIPE
2.5 – 3 cups broccoli florets (8 ounces)
2.5 – 3 cups cauliflower florets (8 ounces)
1/2 tsp sea salt
1/2 tsp garlic powder
1/4 tsp black pepper
6 eggs
6 egg whites (1.25 cups)
1/2 cup 2% Greek yogurt
1/4 cup scallions chopped
1 cup shredded cheddar cheese

Preheat oven to 350 F and grease a 9-inch pie plate with cooking spray, butter, or coconut oil. Set aside. Bring a couple inches of water in a small-medium-sized pot and bring to a boil. Place a steamer basket in the pot and add the broccoli and cauliflower florets and steam for six minutes or until tender but not mushy.

Transfer the chopped broccoli and cauliflower to a medium bowl and season with salt, garlic powder, and black pepper. Gently toss so the veggies are coated with the spices.

Combine the eggs, egg whites, and Greek yogurt in a separate large bowl and whisk until well combined.

Add the seasoned vegetables to the prepared pie plate. Sprinkle the scallions and shredded cheese over top. Pour the egg mixture over the cheese making sure all the veggies and cheese are covered with the egg mixture.

Cook for 45 minutes or until set and the top is lightly browned. Cool, slice, and enjoy!

NUTRITION
Serving: 1slice | Calories: 219kcal | Carbohydrates: 12g | Protein: 19g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 183mg | Sodium: 491mg | Potassium: 701mg | Fiber: 4g | Sugar: 4g | Vitamin A: 989IU | Vitamin C: 119mg | Calcium: 241mg | Iron: 2mg

Disclaimer: product links may include affiliate links.
#crustlessquiche #broccoliquiche #eggrecipes

BANANA BAKED OATMEAL | easy, healthy breakfast idea

Clean & Delicious 2023-01-21 | Easy Baked Banana Oatmeal is an easy, healthy breakfast idea loaded with rolled oats, bananas, milk, egg whites, and plenty of cinnamon. Naturally sweetened with bananas (and no added sugars), this is a simple and healthy, make-ahead dish that bakes in the oven and is perfect for meal prep! Store it in the fridge or the freezer to enjoy all week long.

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2. EMAIL Proof of Purchase to cleancookbook@gmail.com
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❤︎ THE DON’T DIET ❤︎
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➡️ Sign-up for my FREE 3-part Mind, Body, and Weight Loss Series!
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❤︎ RECIPES MENTIONED ❤︎
3-Ingredient Banana Oatmeal Cookies: cleananddelicious.com/3-ingredient-banana-oatmeal-breakfast-cookies
Baked Banana Oatmeal Muffin Cups: cleananddelicious.com/banana-oatmeal-muffin-cups
Banana Oatmeal Pancakes: cleananddelicious.com/banana-oatmeal-pancakes-gluten-free-dairy-free

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TWITTER: twitter.com/DaniSpies

TIMESTAMPS
0:00 Intro
0:37 Getting Started - Pre-Heat the Oven and Grease the Baking Dish
1:01 Preparing the Dry Ingredients
1:48 Preparing the Wet Ingredients
3:09 Mixing the Wet and Dry Ingredients
3:24 Preparing the Bananas
4:02 Adding the Mixed Ingredients to the Baking Dish
4:27 Baking for 40-45 Minutes
4:49 Ways to Enjoy
5:15 Storing for Meal Prep
5:29 Outro

BAKED BANANA OATMEAL RECIPE:
2 cups old-fashioned rolled oats
1 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
3 bananas 1 mashed, 2 sliced into rounds
1/3 cup egg whites (or 5 egg whites)
1.5 cups 2% milk or whatever type of milk you love
1 tsp vanilla extract
1 tbsp. coconut sugar optional
US Customary – Metric
Instructions

Preheat oven to 375ºF and grease an 8×8-inch baking pan. In a large bowl combine the oats, baking powder, salt, and cinnamon. Set aside.

In a medium bowl mash one banana with the back of your fork until you have a baby food-like consistency. Mix in egg whites, milk, and vanilla. Combine everything together and then pour the wet ingredients into the dry ingredients and combine well.

Line the prepared pan with one sliced banana. Pour and smooth the oat mixture over the bananas and then top with the other sliced banana. Sprinkle sugar over the top and then pop in the oven for 40-45 minutes or until golden brown and cooked through.

Cool and slice into 4-6 pieces and enjoy.

NOTES
This recipe is naturally sweetened with bananas and uses no additional sweeteners (aside from the optional sprinkle of coconut sugar over the top). If you like your oats sweeter, drizzle with maple syrup when serving.

NUTRITION
Serving: 1serving | Calories: 206kcal | Carbohydrates: 38g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.05g | Cholesterol: 5mg | Sodium: 133mg | Potassium: 502mg | Fiber: 5g | Sugar: 13g | Vitamin A: 100IU | Vitamin C: 5mg | Calcium: 133mg | Iron: 1mg
#bakedoatmeal #bakedoats #bananabakedoatmeal

3 CAULIFLOWER RICE RECIPES | how-to make a recipe with hidden cauliflower

Clean & Delicious 2023-01-13 | ❤︎Learn how to make 3 Cauliflower rice recipes; cauliflower smoothie, cauliflower scramble, and cauliflower beef taco meat. Using cauliflower rice to bulk up your meals is an easy way to work in more fiber and veggies while creating healthy recipes for weight loss and life!

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sites.prh.com/cleananddelicious

▶︎ As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ PRINT RECIPES ❤︎ :
Blueberry Banana Cauliflower Smoothie: cleananddelicious.com/blueberry-banana-smoothie-with-cauliflower

Cheesy Cauliflower Scramble: cleananddelicious.com/scrambled-eggs-with-hidden-cauliflower-rice

Cauliflower Taco Meat: cleananddelicious.com/ground-taco-meat-with-cauliflower-rice

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ RECIPES + VIDEOS MENTIONED ❤︎
How-To Make Cauliflower Rice: youtube.com/watch?v=ImzKL8rBpxg&t=17s
Cauliflower Oatmeal: youtu.be/MTf_xHWctfY
Cauliflower Fried Rice: youtu.be/WQnwHVWuqHA

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
Vitamix 5200: amzn.to/3vZcWvk
My Kitchen Knife: amzn.to/3MVREVT
Glass Mixing Bowls: http://amzn.to/2oQoZqj
Tera's Whey Protein: amzn.to/3QBm0Aa
Garden of Life Vegan Protein: amzn.to/3Hcxlnr
8-Inch Non-Stick: amzn.to/3ZyaNo9
12-Inch Cast Iron: amzn.to/3CMhc5d

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
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PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIMESTAMPS
0:00 Intro
0:33 What type of cauliflower rice?
0:47 Recipe one: Berry Banana Cauliflower Protein Smoothie
1:56 Recipe two: Cheesy Cauliflower Morning Scramble
4:29 Recipe Three: Cauliflower and Beef Taco Meat
6:42 Assemble your taco
6:56 Outro

BLUEBERRY BANANA CAULIFLOWER SMOOTHIE
1/2 banana, frozen
1/2 cup blueberries, frozen
1/2 cup cauliflower rice, frozen
1 serving vanilla protein powder (28 grams)
1 cup almond milk (you may need an extra 1/4 cup or so to get the right consistency)

Place all ingredients in a high-speed blender until smooth and creamy. Enjoy!

CHEESY CAULIFLOWER SCRAMBLE
3/4 cup cauliflower rice
1/2 cup liquid egg whites
1 egg
1/8th tsp garlic powder
Pinch of turmeric
Salt and pepper to taste
2 tbsp shredded cheddar cheese
Cooking spray

If using frozen cauliflower, be sure to defrost your rice before cooking.

Heat a small non-stick skillet over medium-low heat and spray with non-aerosol cooking spray.

Add cauliflower rice and season with salt, pepper, garlic powder, and turmeric. Toss everything together and cook until the cauliflower is warmed through (just a couple of minutes).

Whisk together eggs and egg whites, and pour over cauliflower. Cook for 3-4 minutes, stirring periodically to create a scramble.

Once the eggs are just about set through, sprinkle cheese over the top and pop on a lid, and cook until the cheese is just melted.

CAULIFLOWER TACO MEAT
1 pound grass-fed ground beef
3 cups cauliflower rice (defrosted if frozen)
4-5 tbsp taco seasoning (I love using Siete)
1/3 cup water

In a large cast iron skillet or nonstick pan, brown meat until just about cooked through, breaking it into small crumbles.

Add in cauliflower rice, and sauté for 5 minutes or until cauliflower is tender.

Stir in taco seasonings and water, cook for another 3-4 minutes or until everything has come together, and enjoy!

Serve on its own, in a taco, over a salad, or stuffed in a quesadilla.

(make an easy taco: Corn tortilla layered with lettuce, beef, shredded cheddar, greek yogurt, tomatoes + onions.)

Disclaimer: product links may include affiliate links.
#cauliflowerricerecipe #cauliflowerricerecipes #weightlossrecipes

HEALTHY EATING | how-to make eating healthy easier

Clean & Delicious 2023-01-06 | Learn 3 healthy eating tips that everyone should know to make eating healthy easier (and help you to stop struggling with food!). Start with these basics, then build. XO
❤︎ PRE-ORDER MY C&D COOKBOOK ❤︎ sites.prh.com/cleananddelicious

As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ RECOMMENDED READING ❤︎
amzn.to/3VPPviz

TIMESTAMPS
0:00 Intro
0:48 The message all nutritional guidelines share
3:48 Food is not always what needs our attention
8:11 Big changes happen with small daily practices
11:08 For mastering good habits check out the book Atomic Habits by James Clear
11:45 For help with your weight journey check out The Don't Diet
12:14 Outro - Share your thoughts!

FOLLOW CLEAN & DELICIOUS ON SOCIAL:
Instagram: @clean_and_delicious
Facebook: http://tinyurl.com/hjb6yk3
Blog: http://cleananddelicious.com
Pinterest: pinterest.com/danispies

MORE HEALTH + WEIGHT LOSS TIPS
Beginner's Guide To Healthy Eating: youtu.be/jwWpTAXu-Sg
Weight Loss Motivation: youtu.be/QI6JlL1cU-Q
Natural Weight Loss: youtu.be/rUuAeto5Qe4

POWERFUL WEIGHT LOSS TIP |#shorts

Clean & Delicious 2022-12-19 | 6-Week Mind + Body Weightloss Course ➡️ thedontdiet.com

The Don't Diet is a 6-week step-by-step mind + body weight loss course for women and men who want to stop beating themselves up and are ready to love their bodies, enjoy their food and lose weight in a kind, sustainable way. ➡️ thedontdiet.com

JOIN MY NEWSLETTER: https://cleananddelicious.ck.page/weeklynewsletter

❤︎ PRE-ORDER MY C&D COOKBOOK ❤︎
sites.prh.com/cleananddelicious

▶︎ As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

KALE SALAD | easy, beautiful salad recipe

Clean & Delicious 2022-12-16 | This kale salad is an easy, beautiful salad recipe that is perfect for the holidays but simple enough for a weeknight meal. Loaded with thinly sliced kale ribbons, pomegranate seeds, roasted pecans, and sunflower seeds.

JOIN MY NEWSLETTER: https://cleananddelicious.ck.page/weeklynewsletter

➡️ Sign-up for my FREE 3-part Mind, Body, and Weight Loss Series!
the-dont-diet.mykajabi.com/mind-body

PRINT RECIPE: cleananddelicious.com/festive-kale-pomegranate-pecan-salad
SUBSCRIBE to my channel: http://tinyurl.com/jaxbcd6

❤︎ ORDER MY C&D COOKBOOK ❤︎
amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
My Kitchen Knife: amzn.to/3MVREVT
Glass Mixing Bowls: amzn.to/3UpSWMu

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
FACEBOOK: bit.ly/2XvSjVh
PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIMESTAMPS
0:00 Intro
0:33 Preparing the kale
0:58 Stemming the kale
1:37 Washing the kale
1:51 Preparing the dressing
3:12 Dressing the salad
3:25 Seeding a pomegranate
4:27 Layering the salad ingredients
5:07 Serving your salad

KALE SALAD RECIPE
8 cups of kale washed, stemmed, and cut into thin ribbons
1/2 cup roasted pecans chopped
1 cup pomegranate seeds 1 medium pomegranate
1/4 cup sunflower seeds roasted and salted
2 ounces of feta cheese, crumbled
1/2 small red onion, diced
1 cove crushed garlic optional
1/4 cup extra virgin olive oil
1/4 cup apple cider vinegar
1 tablespoon honey
Salt and pepper to taste

In a large bowl combine the kale, pecans, pomegranate seeds, sunflower seeds, and feta cheese. Set aside while you make the dressing.

In a small spouted cup or bowl combine onion, garlic, olive oil, vinegar, honey, salt, and pepper. Mix well and adjust the seasonings.

Drizzle dressing over the salad and gently toss it together. Serve and enjoy!

NUTRITIONAL ANALYSIS
Calories: 244kcal | Carbohydrates: 13g | Protein: 5g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Cholesterol: 8mg | Sodium: 125mg | Potassium: 262mg | Fiber: 4g | Sugar: 8g | Vitamin A: 2845IU | Vitamin C: 30mg | Calcium: 135mg | Iron: 1mg

SMORES COOKIES | ooey, gooey, cookie recipe

Clean & Delicious 2022-12-09 | Katie and I have teamed up to make the most delicious Smores Cookies! This ooey, gooey, cookie recipe is perfect for the holidays as it begs to be shared with your friends and family! Just picture a big fat chocolate chip cookie stuffed with a s'more! So good!!

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❤︎ PRE-ORDER MY C&D COOKBOOK ❤︎
sites.prh.com/cleananddelicious

▶︎ As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
Stand Mixer:
Glass Mixing Bowls: amzn.to/3UpSWMu

❤︎ LET'S CONNECT ❤︎
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INSTAGRAM: instagram.com/clean_and_delicious
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TWITTER: twitter.com/DaniSpies

TIME STAMPS
0:00 Pulling apart the ooey, gooey cookie
0:12 Intro
1:18 Combining the dry ingredients
2:09 Creaming together the butter and sugar
2:51 Adding the wet ingredients to the butter and sugar
3:03 Adding the flour mixture to the batter
3:38 Adding the chocolate chips
4:14 Assembling the smores on the baking tray
5:06 Assembling the cookie dough and the smores
5:45 Baking the cookie!
5:58 Enjoy!
7:19 Storing the cookies

SMORES COOKIES RECIPE
This recipe makes 16 cookies. Here's what you need:

One batch of this Chocolate Chip Cookie Recipe: joyfoodsunshine.com/the-most-amazing-chocolate-chip-cookies
16 graham cracker squares
4 Hershey Chocolate Bars (broken into 3 square pieces)
16 marshmallows

Preheat oven to 350 F.
Line a rimmed baking sheet with a Silpat mat (or parchment paper).

Make the cookie dough.

Place 6 graham crackers on the prepared baking sheet and layer 3 squares of chocolate and one marshmallow over each.

Scoop 1/4 cup of the cookie dough, shape it into a disk, and layer over the smore like in a dome shape.

Bake for 12 minutes or until set through and golden brown. Repeat until you have 16 cookies.

Disclaimer: product links may include affiliate links.
#smorescookies #cookierecipe #bestcookie

BLACK BEAN & OAT BROWNIES | tasty, fudgy, vegan brownie recipe

Clean & Delicious 2022-12-02 | Black Bean and Oat Brownies - a tasty, fudgy vegan brownie recipe that your whole family will love.
Free of butter and refined sugars, this easy recipe is made with oat flour, cocoa powder, and black beans. Dairy-free, gluten-free, and absolutely delicious!

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PRINT RECIPE: hcleananddelicious.com/black_bean_brownies
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▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
My Kitchen Knife: amzn.to/3MVREVT
8x8 Baking Dish: amzn.to/3EZkrGH
Glass Mixing Bowls: amzn.to/3UpSWMu

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PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIME STAMPS
0:00 Intro
0:28 Getting Started
0:47 Combining Dry Ingredients
1:16 Prepping Black Beans
1:30 Combining Wet Ingredients
1:51 Combining Wet and Dry Ingredients
2:05 Adding Stir-Ins
2:32 Bring It All Together
2:57 Bake In Oven For 30-35 Minutes
3:14 Making the Icing
4:02 Icing the Brownies
4:30 Serve and Enjoy

3/4 cup oat flour or white whole-wheat flour
1/2 cup cocoa powder sifted
1/2 tsp kosher salt
1 tsp baking powder
15 oz can of black beans drained and rinsed
3/4 cup water
3/4 cup maple syrup
1 tbsp vanilla extract
1/2 cup chocolate chips* optional
1/3 cup chopped walnuts
cooking spray
Chocolate Icing
1/2 cup unsweetened cocoa powder
2 tbsp coconut oil melted
1/4 cup maple syrup
1 tsp vanilla extract

Preheat oven to 350ºF and coat an 8×8-inch baking pan with coconut oil or cooking spray. In a large bowl combine oat flour, cocoa powder, salt, and baking powder.

In a blender, combine black beans, water, maple syrup, and vanilla extract. Blend until everything is combined and the beans are broken down. This will be a very liquid-y mixture.

Pour the bean mixture into the dry ingredients and mix until everything is well combined. Stir in the nuts and the chocolate chips.

Pour mixture into greased pan and pop in the oven for 30 minutes or until a toothpick inserted in the center of the pan comes out clean.

While the brownies are baking, make your icing by simply combining the unsweetened cocoa powder, coconut oil, maple syrup, and vanilla in a small bowl. Mix until you have a thick, rich chocolate icing. Once the brownies have cooled completely, spread the icing all over the top of the brownies. Cut into 16 squares and enjoy!

Notes
*Use dairy-free chocolate chips for vegan brownies.

Store cooked and cooled brownies in an airtight container at room temperature for a day or two, and then in the fridge for a week or so, or in the freezer for 3 months.

To serve, thaw, if necessary, then enjoy chilled, room temperature, or warmed in the microwave.

NUTRITIONAL ANALYSIS
Serving: 1brownie | Calories: 197kcal | Carbohydrates: 33g | Protein: 4g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 1mg | Sodium: 184mg | Potassium: 249mg | Fiber: 5g | Sugar: 19g | Vitamin A: 21IU | Vitamin C: 1mg | Calcium: 61mg | Iron: 2mg

Disclaimer: product links may include affiliate links.
#blackbeanbrowies #healthybrownierecipe #veganbrownies

EXCITING NEWS! The Clean & Delicious cookbook is here 🎉

Clean & Delicious 2022-11-25 | PRE-ORDER YOUR COPY HERE: sites.prh.com/cleananddelicious
I am so excited to finally share this news with you (it's been a tough secret to keep!). The Clean & Delicious cook is officially here - this is truly a book we have created together. ❤️

As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy, Yummy Salad Recipes). Here's all you have to do:

❤︎ ORDER MY C&D COOKBOOK ❤︎
amzn.to/3oxfBMS

▶︎ As a thank you for ordering the book, I am gifting you FREE my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. ORDER YOUR COOKBOOK HERE or any book store, amzn.to/3oxfBMS
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

JOIN MY NEWSLETTER: https://cleananddelicious.ck.page/weeklynewsletter

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
FACEBOOK: bit.ly/2XvSjVh
PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

PROTEIN PACKED GREEN SMOOTHIE RECIPE #shorts

Clean & Delicious 2022-11-24 | Looking for a simple, nutritious, protein-packed breakfast to kick off your holiday morning?! I’ve got your back! cleananddelicious.com/green-breakfast-smoothie

JOIN MY NEWSLETTER: https://cleananddelicious.ck.page/weeklynewsletter

❤︎ PRE-ORDER MY C&D COOKBOOK ❤︎
sites.prh.com/cleananddelicious

▶︎ As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

Happy Thanksgiving my friends! 🍁

Don’t forget to check back in tomorrow for a super fun announcement!

The Power of Baby Steps | healthy holiday tips #shorts

Clean & Delicious 2022-11-23 | Happy Healthy Holiday Tip (Day 5!) - two more days before I share my big surprise (can you guess what it might be?! - and no - I’m not pregnant 😂).

Today we chat about the power of small steps. I’m using exercise as an example, but you can apply this to anything that feels relevant for you right now.

Remember, better feels better! And every small step counts ❤️

How To Avoid Overeating at Holiday Parties #shorts

Clean & Delicious 2022-11-22 | Don't fall into the trap of avoiding meals before your holiday parties - this is often a trap for overeating! Instead, enjoy a small protein-packed snack before you go!

Some of my favorites include Greek yogurt and fresh fruit, turkey arugula roll-ups, and a simple hand full of nuts! What are some of your favorite protein-packed snacks? Share in the comments below!

Healthy recipes: cleananddelicious.com

Fresh & Crunchy | balance out the holidays #shorts

Clean & Delicious 2022-11-21 | Happy Healthy Holiday Tip Day 3 (sorry for yelling - it’s the Italian grandma in me 😂👵).

As much as I love enjoying and cooking all of the rich, decadent, indulgent foods this time of the year - I also love to create some balance by serving snacks that are fresh and crunchy!

Most people are very grateful when you show up with a light, fresh and crunchy dish during the holidays! It’s refreshing and is often the first snack to go at holiday gatherings.

Here’s one of my favorite shortcuts - serve store-bought hummus in your favorite dish and top with extra virgin olive oil, lemon, cumin, and a good quality sea salt! Surround with fresh, crunchy veggies, and enjoy!

Simple and so very satisfying!!

How To Stay Grounded During The Holidays #shorts

Clean & Delicious 2022-11-20 | The holidays can be a very hectic time of the year which can lead to feeling scattered and ungrounded (and I don’t know about you - but I tend to snack more when feeling ungrounded!).

So here are some of my favorite morning practices to start the day feeling clear and grounded!

1. Write down ONE thing I am grateful for and 5 reasons why. This helps me really drop into the emotion of gratitude.

2. Empty my brain by writing out every single thing I believe needs to get done. Get it out if your brain and onto paper - simple but so helpful!

3. Ask yourself, what’s now and what’s next?! Its an easy way to get clear on your priorities so you know what truly needs your attention for the day.

What are some of your favorite tips for feeling clear and grounded? I would love to hear them in the comment section below!

Healthy Holiday Tips #shorts

Clean & Delicious 2022-11-19 | Who else loves to sing X-mas songs?! Today we are kicking off our 7-Day Healthy Holiday Countdown (and we will be sharing a super fun surprise on day 7!).

TIP ONE: Instead of setting unrealistic expectations for yourself when attending holiday parties, focus on one small habit you can commit to at home that supports your health, wellness, and weight goals!

I love the practice of making one meal per day veggie heavy - an easy way to do this is to enjoy one big salad or bowl of veggie soup for lunch or dinner - simple and delicious!

What's one of your favorite veggie-heavy meals? Share down in the comments below and check back tomorrow for healthy holiday tip number three!

NO-BAKE CHOCOLATE AVOCADO CREAM PIE | healthy dessert recipe

Clean & Delicious 2022-11-18 | No-bake chocolate cream pie stuffed with chocolate avocado pudding topped with whipped cream and layered into a graham cracker crust. This chocolate pie is a total show-stopper, yet couldn’t be easier to make! Rich, decadent, and delicious this healthy dessert is perfect for birthdays or holidays!

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PRINT RECIPE: recipe: cleananddelicious.com/chocolate-avocado-pudding-cream-pie
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❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
My Kitchen Knife: amzn.to/3MVREVT
9-inch Pie Plate: amzn.to/3ArgGZe
Gluten-Free Graham Crackers: amzn.to/3TPhBd0

❤︎How-To Make Coconut Whipped Cream❤︎
minimalistbaker.com/how-to-make-coconut-whipped-cream

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
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PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIME STAMPS
0:00 Intro
0:37 Prepping the graham cracker pie crust
1:59 Forming the graham cracker pie crust
3:04 Prepping the chocolate shavings
3:33 Prepping the homemade whipped cream
4:29 Prepping the chocolate avocado pudding
7:07 Assembling the pie
8:09 Serving the pie...
8:27 Enjoy!

NO-BAKE CHOCOLATE AVOCADO PUDDING CREAM PIE
1.5 cups graham cracker crumbs 11-2 sheets of graham crackers
2 tablespoons coconut sugar
6 tablespoons pastured butter melted (I prefer pastured organic options)
Chocolate Avocado Pudding
2 ripe avocados (10-12 ounces of avocado meat)
1/2 cup cocoa powder
1/4 tsp sea salt
1/3 cup maple syrup
1 tsp vanilla extract
1/4-1/2 cup unsweetened almond milk

Whipped Cream
1 cup heavy whipping cream (I prefer pastured organic options)
1 tbsp monk fruit sweetener
1-ounce chocolate chopped (optional topping)
Instructions
Crust

Place graham crackers in a food processor or blender and grind them into fine crumbs.
Blending graham cracker crumbs in a food processor.

Transfer the graham cracker crumbs to a medium bowl, add in coconut sugar, and toss until combined. Pour in melted butter and mix until you have a loose, coarse, wet-sand texture.
Mixing graham cracker crumbs with melted butter and coconut sugar in a bowl.

Transfer the mixture to an ungreased 9-inch pie dish. Using your hands, gently pat the crumbs down into the bottom and up the sides to make a compact crust. Run a spoon around the bottom “corner” of the dish where the edge and bottom meet to help make a rounded crust, this helps prevent the crust from falling apart when you cut slices. Place the crust in the fridge to chill for 30 minutes.

Place avocado into a food processor and blend until the avocado breaks down a bit. Add cocoa powder, salt, maple syrup, and vanilla, and blend again until you have a nice smooth consistency. Add in 1/4 cup almond milk and blend until you have a creamy, pudding-like consistency, If needed, add in extra milk to reach desired consistency.

Place a medium bowl in the freezer for at least 20 minutes to chill. Pour heavy whipping cream and monk fruit into the cold bowl and whisk with a hand mixer on high speed until medium to stiff peaks form, about 1 minute.

Spoon the chocolate avocado pudding into the prepared pie crust and smooth the top with a spatula.

Next, spoon the whipped cream over the chocolate avocado pushing and smooth with a spatula.
.
Top with freshly chopped chocolate for garnish! Chill for a minimum of 3 hours before serving. Enjoy!

NOTES
Storing leftovers: Pie will keep well, covered in the refrigerator, for up to about 4 days.
Make ahead: This pie can be made up to 2 days in advance. If making in advance, cover and refrigerate before making and adding the whipped topping and chocolate shavings. You can also make just the crust 2 days ahead of time. Cover and refrigerate it for up to 2 days before adding the filling.

NUTRITIONAL ANALYSIS
Serving: 1slice | Calories: 403kcal | Carbohydrates: 36g | Protein: 4g | Fat: 30g | Saturated Fat: 15g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.3g | Cholesterol: 56mg | Sodium: 275mg | Potassium: 425mg | Fiber: 6g | Sugar: 17g | Vitamin A: 773IU | Vitamin C: 5mg | Calcium: 72mg | Iron: 2mg

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#chocolatepie #chocolateavocadopudding #chocolatecreampie

Where I Buy Grass-Fed Meat #shorts

Clean & Delicious 2022-11-16 | Butcher Box: bit.ly/CDButcherBox5

Butcher Box is a great way to get grass-fed and organic meats anywhere in the country!

SWEET POTATO CASSEROLE | healthy recipe with a delicious pecan oat crumble

Clean & Delicious 2022-11-11 | This healthy sweet potato casserole made with a crunchy pecan oat crumble topping is a lightened-up version of the classic. Creamy spiced sweet potato topped with a crunchy, nutty crumble is the perfect side dish for your holiday table. This recipe is packed with flavor and can easily be made vegan and gluten-free!

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TIME STAMPS
0:00 Intro
0:30 Prepping the sweet potatoes
1:52 Seasoning the sweet potatoes
2:48 Mashing the sweet potatoes
3:21 Making the pecan oat crumble
4:07 Using fresh nutmeg
4:50 Adding crumble to sweet potato mash
5:26 Baking the casserole
5:44 Serve and enjoy!

SWEET POTATO CASSEROLE
3 pounds (1.3kg) sweet potatoes peeled and cut into 2-inch pieces
¼ cup unsweetened oat milk or other non-dairy milk
2 tablespoons butter can use vegan, as needed
¾ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon ground nutmeg
1/8 teaspoon ground cloves
¼ teaspoon ground cinnamon
Topping:
½ cup (45g) rolled oats
¼ cup (28g) fine almond flour
2 tablespoons (30g) coconut sugar
⅓ cup (40g) chopped pecans
½ teaspoon kosher salt
1/8 teaspoon ground nutmeg
¼ cup (60ml) melted butter or liquid coconut oil

Put the sweet potatoes in a large saucepan and cover with water. Bring to a boil and cook until very soft, 20-25 minutes.

Preheat the oven to 350 degrees.

Drain the sweet potatoes, return them to the pan or transfer them to a large mixing bowl. Add the oat milk, butter, salt, pepper, nutmeg, cloves, and cinnamon. Mash until smooth, with a potato masher, or puree with an immersion blender. Scrape the mixture into a 3-quart baking dish and smooth the top.

Make the topping: Combine the oats, almond flour, coconut sugar, pecans, salt and nutmeg in a medium bowl. Stir in the butter until the mixture clumps together.
pecan crumble topping in a small bowl

Sprinkle the topping over the sweet potatoes in an even layer. Bake the casserole in the preheated oven 25-30 minutes, until the topping is crisp and golden brown.

Notes
Make ahead – Assemble the casserole in the baking dish with the topping or store the topping separately and add just before baking, cover and keep refrigerated up to 1 day ahead of baking.

Storing leftovers – store any leftover healthy sweet potato casserole covered in the baking pan or in separate, airtight containers in the fridge for up to four days.

To reheat – simply rewarm a portion of the casserole in the microwave, or feel free to reheat the entire baking dish if you’d like to warm up more than one serving.

NUTRITIONAL ANALYSIS
Serving: 1serving | Calories: 308kcal | Carbohydrates: 43g | Protein: 5g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 23mg | Sodium: 535mg | Potassium: 617mg | Fiber: 7g | Sugar: 10g | Vitamin A: 24415IU | Vitamin C: 4mg | Calcium: 79mg | Iron: 2mg

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#sweetpotatocasserole #healthysweetpotatocasserole #sweetpotatorecipe

Simple Protein Smoothie for Busy Mornings #shorts

Clean & Delicious 2022-11-09 | Try this easy protein smoothie recipe the next time you are in a pinch and don’t have time to cook a full meal! This one is a staple in our home ❤️

Here’s all you need:
💫A handful of baby spinach
💫 1 cup frozen berries
💫 1/2 frozen banana
💫 1 scoop vanilla protein powder
💫 1 tbsp cacao powder
💫 1 cup-ish almond milk

Blend and enjoy! 🙂

Powerful Mental Shift for Weight Loss #SHORTS

Clean & Delicious 2022-11-07 | ...

MY NEW FAVORITE CHILI RECIPE | warm, cozy & nourishing!

Clean & Delicious 2022-10-28 | My new favorite chili recipe is warm, cozy, and nourishing! It's a hearty turkey pumpkin chili made with ground turkey, canned pumpkin, and black beans. It’s a quick-cooking chili that’s seasoned with warm spices like cumin, chili powder, and cinnamon – healthy comfort food perfect for a cold day!

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Butcher Box: bit.ly/CDButcherBox5
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Timestamps
0:00 Intro
0:49 Chopped onion
1:07 Chopped pepper
1:18 Chopped carrot
1:31 Minced garlic
1:42 Lodge enamel-coated pot
1:57 Start cooking
2:48 Protein alternatives
4:05 Adding the pumpkin
5:13 Serve it up...
5:36 ...and enjoy!

TURKEY PUMPKIN CHILI WITH BLACK BEANS
1 tbsp. extra virgin olive oil
1 onion chopped
1 bell pepper chopped
2 carrots chopped
3 cloves garlic minced
1 lb. lean ground turkey
14.5-ounce can of diced tomatoes
15-ounce can of pumpkin puree
3 cups low-sodium organic chicken broth
1 tbsp. chili powder
1 tsp. ground cumin
1/8 tsp. ground cinnamon
15-ounce can of black beans
pinch Salt and pepper to taste

Heat a large pot over medium-high heat and add olive oil, onion, bell pepper, carrots, and garlic. Season everything with salt and pepper and sauté for 6-8 minutes or until the veggies are beginning to become tender.

Add in ground turkey and break it up with your spatula. You want to cook the turkey until it is opaque.

Add in chili powder, cumin, and cinnamon, along with one more pinch of salt and some black pepper. Next add the pumpkin puree, diced tomatoes, and chicken broth. Give it all a stir, turn the heat up to high and let it come to a boil.

Once boiling, add in the black beans, reduce the heat, and simmer for 20-30 minutes. Serve and enjoy!

NOTES
Storing: Place any leftovers in an airtight container and store it in the fridge. It will last about 4 to 5 days, making it great for meal prep. If you plan to keep it longer than that, this chili freezes well.

Freezing: To freeze the chili, place it in freezer-safe containers or resealable gallon-sized freezer bags. Store in the freezer for up to 3 months. Thaw in the fridge overnight, then reheat it on medium heat on the stovetop. You can also reheat it for about 2 minutes in the microwave.

NUTRITIONAL ANALYSIS
Serving: 1.25cup | Calories: 259kcal | Carbohydrates: 29g | Protein: 27g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 42mg | Sodium: 505mg | Potassium: 1020mg | Fiber: 10g | Sugar: 7g | Vitamin A: 15891IU | Vitamin C: 40mg | Calcium: 103mg | Iron: 5mg

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#turkeychili #turkeypumpkinchili #healthychilirecipe

YOUR QUESTIONS + MY ANSWERS | Get to know me!

Clean & Delicious 2022-10-21 | Get to know me - today I'm outside of the kitchen and chatting on the couch, answering your questions! ❤︎SUBSCRIBE: http://tinyurl.com/jaxbcd6

❤︎ VIDEOS & RESOURCES MENTIONED ❤︎
How-To Stop Overeating: youtube.com/watch?v=Fjec1c3oaLg&t=448s
The Don't Diet: thedontdiet.com

❤︎ LET'S CONNECT ❤︎
WEBSITE: cleananddelicious.com
INSTAGRAM: instagram.com/clean_and_delicious
FACEBOOK: bit.ly/2XvSjVh
PINTEREST: pinterest.com/danispies
TWITTER: twitter.com/DaniSpies

TIME STAMPS
0:00 Intro
0:20 What type of activity do you do?
1:38 Best advice for weight loss?
2:03 Four main reasons we over-eat.
4:50 How do you manage your time with all your family obligations?
7:01 How do you handle the negativity?
8:30 What is your culinary background?
10:27 Are you a registered dietician?
13:42 How do you stay positive and motivated?
15:57 What are your go-to meals or snacks when you don't have time to cook?
21:02 Blooper: Fly on the wall?

CAULIFLOWER FRIED RICE |quick, easy, low-carb dinner recipe

Clean & Delicious 2022-10-14 | Cauliflower Fried Rice is a quick, easy, low-carb dinner idea that is made with frozen veggies and comes together in just 20-minutes. I love using a combination of eggs and egg whites to increase the protein content of this meal and I add lots of flavor by using a combination of ginger, garlic, soy sauce, and toasted sesame oil. This recipe had so much flavor, color, and texture; it’s like a party in a pan!

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WEBSITE: cleananddelicious.com
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TIME STAMPS
0:00 Intro
0:25 Prepping the scrambled eggs
0:44 Prepping the chopped onion
0:59 Prepping the garlic
1:16 Prepping the ginger
1:26 Prepping the pepper
1:35 Frozen cauliflower or fresh cauliflower
2:12 Making the scrambled eggs
2:55 Making the fried riced cauliflower
4:43 Finishing the dish
5:19 Outro

CAULIFLOWER FRIED RICE
2 eggs
1/2 cup egg whites
2 teaspoon sesame oil
1/2 onion chopped
2 garlic cloves chopped
1 teaspoon grated ginger
2 cups frozen mixed vegetables I like peas, green beans, corn + carrot combo
1/2 red bell pepper chopped
4-5 cups cauliflower rice
3-4 tablespoons soy sauce
5 green onions, minced
Instructions

Whisk together eggs and egg whites. Coat a small nonstick pan with cooking spray and scramble eggs until done. Season with salt and pepper and set aside.

Heat sesame oil in a large nonstick skillet or cast iron skillet. Add in the onions, garlic, ginger, and a pinch of salt. Cook for about 4 minutes or until the onions are tender and translucent.

Stir in frozen veggies, red bell pepper, cauliflower rice, and soy sauce. Cover and cook for 5-8 minutes or until the “rice” is tender and the veggies are heated through.

Top with green onions and sesame seeds (if using). Enjoy!

NOTES
Storing leftovers: Place any leftover cauliflower fried rice in an airtight storage container and store it in the refrigerator for 3-4 days. Any longer than that and it will start to get soggy.

Reheating: Reheat the fried rice in a hot skillet or in the microwave for a few minutes.

Freezing: We don’t recommend freezing this recipe. I haven’t tried it but I think it will get soggy and mushy when reheated.

NUTRITIONAL ANALYSIS
Serving: 1serving | Calories: 188kcal | Carbohydrates: 25g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 930mg | Potassium: 881mg | Fiber: 8g | Sugar: 5g | Vitamin A: 5355IU | Vitamin C: 110mg | Calcium: 93mg | Iron: 3mg

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#cauliflowerfriedrice #ketodinnerrecipe #lowcarbdinnerrecipe

EASY ALMOND FLOUR PANCAKES | fluffy, Keto breakfast

Clean & Delicious 2022-10-07 | Easy, almond flour pancakes are a super fluffy, keto-friendly breakfast idea that is grain and gluten-free. Made with a combination of almond flour, baking powder, and tapioca starch this is a naturally sweet, high-protein, low-carb pancake recipe your whole family will love.

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❤︎ PRE-ORDER MY C&D COOKBOOK ❤︎
sites.prh.com/cleananddelicious

▶︎ As a thank-you for pre-ordering the book, I am gifting you my two e-books (Banana Nice Cream and Easy & Yummy Salad Recipes). Here's all you have to do:

1. PRE-ORDER YOUR COOKBOOK HERE: sites.prh.com/cleananddelicious
2. EMAIL Proof of Purchase to cleancookbook@gmail.com
3. That's all! You will receive your ebooks within 5 business days.

❤︎ THE DON’T DIET ❤︎
Join me for a six-week, mind-body workshop in kind, sustainable weight loss ➡️ thedontdiet.com ⬅️ Learn to love your body, enjoy your food, and lose weight!

❤︎ FAVORITE FOODS + KITCHEN TOOLS ❤︎
Super Fine Almond Flour: amzn.to/3V3IpYV
Tapioca Flour: amzn.to/3eanCCj
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Sugar-Free Maple Syrup: amzn.to/3EoBcwG
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TIME STAMPS
0:00 Intro
0:40 Combining the wet ingredients
1:23 Combining the dry ingredients
1:42 Which Almond Flour should I use
2:46 Combine wet and dry ingredients
3:01 Cooking the pancakes
3:52 Flipping the pancakes
4:32 Serve 'em up and enjoy!

EASY ALMOND FLOUR PANCAKES
1 cup superfine almond flour
2 tablespoons tapioca starch
1 teaspoon baking powder
Pinch of kosher salt
1/3 cup unsweetened almond milk
1 egg
1 tablespoon sugar-free maple syrup
1 teaspoon vanilla extract

In a large bowl combine almond flour, tapioca flour, baking powder, and salt. Gently whisk all ingredients together with a fork.

In a separate bowl or spouted cup whisk together the almond milk, egg, maple syrup and vanilla extract.

Add the wet ingredients to the dry ingredients and gently stir until everything has come together.
Making pancake batter in a large bowl.

Heat a medium non-stick skillet over medium heat and coat it with butter or coconut oil. Scoop 1/4 cup pancake batter and pour into the pan to form a small to medium-sized pancake.

Cook for 2-3 minutes or until the edges begin to puff and the bottom is golden brown. Flip and cook for another two minutes or until cooked through. Repeat until you have worked through all the batter. Serve + enjoy!

Nutrition
Serving: 3-4 pancakes | Calories: 400kcal | Carbohydrates: 24g | Protein: 15g | Fat: 30g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 101mg | Potassium: 237mg | Fiber: 6g | Sugar: 5g | Vitamin A: 119IU | Calcium: 268mg | Iron: 3mg

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#almondflourpancakes #ketoalmondflourpancakes #ketobreakfastideas