1. Cut the squash in half lengthwise.

2. Scoop out the seeds and place the cut side down on a greased baking sheet.

3. Place in the oven and bake for 30 minutes at 350 degrees.

4. Remove from the oven and let the squash cool until it can be handled.
5. Scrape the flesh out of the squash with a fork. The flesh will turn into strands resembling, you guessed it, spaghetti.

5. Place the flesh in a dish.

Roasting and scraping is the hard part and by hard I mean pretty darn easy. Now all you have to do is toss some fixings and you have a easy meal.

For a super quick meal heat one tablespoon olive oil in a skillet with one minced clove or garlic and half a chopped onion. Cook until tender and add one can of crushed tomatoes until warmed through. Toss tomato mixture with the squash and add 3/4 cup feta cheese and two tablespoons fresh chopped basil for an healthy meal.

Cauliflower Crust Garlic Breadsticks

Ingredients:

• 1/4-1/2 a head of cauliflower (about 2 cups) (Beneficial)
• 1 teaspoon olive oil (Beneficial)
• 1 clove garlic, minced (Beneficial)
• 1 large egg (Beneficial)
• 4 oz low fat mozzarella cheese, grated (Beneficial)
• 1/2 teaspoon dried Italian herb seasoning
• 1 pinch each salt and pepper
• Cooking spray
• Optional for dipping:Marinara sauce (Neutral)

Directions:

1. Preheat the oven to 350F and line a loaf pan with parchment paper so that paper hangs over the sides.
2. Lightly spray parchment paper with cooking spray.
3. Rice the cauliflower. To “rice,” grate the cauliflower with a cheese grater.
4. Cook “rice” in the microwave until soft, about 6-7 minutes, stirring every two minutes.
5. While the cauliflower cooks, beat the egg, garlic, 3 ounces of the cheese, 1/4 teaspoon dried italian herb seasoning, and salt and pepper.
6. Add cooked cauliflower to cheese mixture and combine.
7. Spread “dough” into your loaf pan.
8. Bake 30 minutes, remove from oven, flip over and bake an additional ten minutes on the other side. The bread sticks should be golden brown when you remove them from the oven the second time.
9. Cut the breadsticks into sticks, you will get about 8. Sprinkle with the remaining one ounce cheese and 1/4 teaspoon seasoning. Place back into oven for 3 minutes or until the cheese melts.
10. Serve with marina sauce or as an accompaniment to spaghetti made with whole wheat noodles for a full meal.

1. Weight Loss: High in fiber and water content to keep you fuller longer. They also satisfy a sweet tooth.
2. Energy Boost: Apples are high in vitamin c and B6 which help boost energy.
3. Fountain of Youth: The antioxidants in apples block the absorption of free radicals that age the skin.
4. Cleanse: Apples aid your livers ability to rid toxins making them a safe cleanse.
5. Heart Health: Apples are associated with lower risk of death from coronary heart disease and cardiovascular disease.

Even better news about apples? They are one of the approved foods on the 17 Day Diet for all cycles. Here is a great recipe you can enjoy on cycles 1-4 when you are craving something sweet and crunchy. For more recipes, see The Apple Lover’s Cookbook.

Sweet Apple Chips

Ingredients

• 3 apples
• Cinnamon
• Stevia (optional)

Directions

1. Preheat oven 200 degrees and line two Cookie Sheets with parchment paper.
2. Thinly slice the apples in a uniform shape about 1/8 inch thick.
3. Sprinkle apples with cinnamon and stevia and place onto baking sheet in a single layer.
4. Bake for 1 hour, flip apples, and bake for 1 more hour. Turn the oven off and keep the apples inside for 1 hour as the oven cools.

Remember apples are apart of The Dirty Dozen so buy them organic when you can.

If you are unsure of why our bodies need protein, check out “Get Your Protein.” The short story is that protein repairs muscle tissue, keeps you full, and provides the body with needed energy. In my friends case, meat, eggs, and dairy had been her number one source of protein for years and she didn’t know what to supplement her diet with when she cut those things out. Cutting out animal products can be an excellent way to be healthier and leaner if you approach it correctly which means getting enough protein.

Top Vegan Protein Sources:

1. Vegetables (dark leafy greens are the best)
2. Nuts & seeds
3. Grains (quinoa & oats are my favorites)
4. Legumes
5. Supplements (protein bars & powders)

Incorporating protein rich foods into your vegan or raw lifestyle will help bring you to a healthier and leaner state. My personal favorite source of protein is powder. It is a convenience thing. I can throw a scoop into a berry smoothie and have a protein packed meal anytime of the day. You also have a few options when it comes to vegan and even raw protein powder. Garden of Life Raw Protein packs 17 grams of protein in only 80 calories. PlantFusion Protein , Vanilla Bean, brings you great flavor and tons of protein (blend with 1 cup almond milk for a protein-rich snack). Hemp, soy, and rice protein are all also excellent choices. Try some vegan protein in this delicious, craving busting smoothie. And for more info on becoming vegan and making sure you get all the needed nutrients, see this book, Thrive: The Vegan Nutrition Guide to optimal performance in sports and life.

Blend all ingredients until smooth and creamy

• 1 cup soy or almond milk, vanilla
• 1/2 banana, frozen
• 1/3 – 1/2 avocado
• 1 cup ice
• 2 Tbsp dark chocolate cacao powder (dairy-free)
• 1-3 tsp agave
• 1 scoop or your favorite raw protein powder

If you are looking for a way to jump into cutting out animal products (the right way) check out these apps:
Raw Food Cleanse Complete for tons of delicious recipes including desserts and the 3 Day Diet Vegan for a quick start weight loss plan.

We also have a Vegetarian Meal Plan App for iPhone and iPad for anyone who doesn’t mind dairy and eggs.

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I love this clean eating recipe because you can adapt it to fit any eating style. There are variations for Gluten-Free , Paleo, and Vegan diets.

Ingredients:

• 1/4 cup unsweetened cocoa powder
• 1/2 cup whole wheat pastry flour (oat flour, almond, or coconut flour)
• 1/4 tsp. each baking powder and salt
• 1/3 cup sugar
• 1/2 cup unsweetened applesauce
• 3 tablespoons Coconut Oil (melted)
• 1/4 cup unsweetened vanilla almond milk
• 1 tsp. pure Vanilla Extract
• optional: 1/4 cup mini chips or vegan chocolate chips

Instructions

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1. Preheat oven to 330F.
2. Add all of the dry ingredients to a medium bowl and mix well.
3. In a small bowl combine the Coconut Oil, vanilla extract, and applesauce.
4. Add the wet mixture to the dry ingredients and stir lightly.
5. Pour in the almond milk and stir well.
6. Pour batter evenly into a greased 8x4in. Loaf Pan (for a 13x9in. pan try doubling the recipe).
7. Bake for about 20 minutes. (They’re ready when a toothpick or fork stuck into the middle comes out mostly clean.)
8. Enjoy!

Delicious 70 calorie Protein-Packed Lemon Bars 

Clean eating lemon bars – that taste just like the naughty lemon bars you love!!!

Ingredients:

• 1 egg
• 2 egg whites
• 8 oz fat free cream cheese
• 1/2 cup instant nonfat dry milk
• 2 teaspoons lemon zest
• 2 tablespoons fresh lemon juice
• 1/4 cup unsweetened almond milk
• 3/4 cup low-fat vanilla protein powder
• 3/4 cup stevia
• 2 tablespoons unsweetened shredded coconut
• 1 tablespoon cornstarch

Instructions:

1. Preheat oven to 350 degrees
2. whisk egg and egg whites in a small bowl
3. combine cream cheese and all the remaining ingredients in a Ninja Professional Blender .
4. When mix is smooth, add eggs and blend.
5. With nonfat cooking spray, spray a 8 x 8 Pyrex Square Baking Dish.
6. Pour batter into pan and place in preheated oven
7. Bake for 30 minutes or until toothpick come out clean

Looking for more clean eating recipes? Try this clean eating meal plan. 3 meals + 1 snack planned each day. Hundreds of extra recipes to swap with, too!

Making your own popsicles is an easy and healthy option to store bought products with artificial ingredients, colors and sweeteners. Check out this awesome cookbook for making many different types of popsicles at home. All you’ll need usually is some Popsicle Molds and a freezer. You might also need a Ninja Blender, it’s the best – most powerful blender you’ll ever own! The best investment. I promise. Check out the book here for tasty & healthy Popsicle Recipes
.

Ingredients:

• 1 cup unsweetened vanilla almond milk 
• 1 scoops chocolate protein
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons peanut butter (optional)

Instructions:

1. Blend all ingredients in a Ninja Blender (it’s the best!). You must blend them otherwise you will have cocoa and protein chunks. 
2. Pour mixture into Popsicle Moldsleaving about 1/2 inch room (as the mixture expands it will expand).
3. Freeze or at least eight hours.
4. Enjoy

Ingredients:

• 1/2 cup vanilla almond milk, unsweetened 
• 1/2 vanilla protein powder
• 1/2 cup old fashion oats
• 1 tablespoon chia seeds
• 1/2 cup nonfat greek yogurt
• Stevia to taste

Whisk milk and protein powder in a small bowl until all clumps are removed. Add remaining ingredients until well mixed. Place in the fridge overnight. Add Topping. Enjoy.
These nesting bowls would be great to make this recipe in, they are perfect for portion control. Prepare the recipe above in them and top with some plastic wrap. Place in the fridge and you’re good to go! Plus they’re pretty and come with a cool stand!

Variations: (add to the oat mixture)

• Pina Colada: 1/2 cup pineapple and unsweetened coconut flakes
• Blueberry lemon: replace plain yogurt with blueberry and add 1 tablespoon of lemon juice
• Carrot Cake: Add 1/2 cup shredded carrot and 1 tablespoon maple syrup, top with coconut
• Chocolate Strawberry: Add 1 tablespoon of cocoa powder and 1/2 cup sliced strawberries
• Chocolate banana: Add 1 tablespoon of cocoa powder and 1/2 cup sliced bananas
• Key Lime: Add zest and juice from 1 key lime and 2 tablespoons of coconut, add stevia to taste

Toppings

• Fruit
• Jam
• Granola
• Coconut flakes
• Chocolate chips

If cold oatmeal isn’t your thing, you can heat it in the microwave for two minutes, stirring once halfway.

During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.

What do I eat post workout?

After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.

Ten Quick Post Workout Mini Meals

1. Protein Creamcicle: Blend 1 scoop Vanilla protein powder and 1 cup orange juice.
2. Yogurt Parfait: ½ cup nonfat Greek yogurt, ½ cup fresh blueberries or strawberries, and ¼ cup low fat granola or whole grain cereal.
3. Banana Snack: 1 banana and 1 cup nonfat milk.
4. Cottage Cheese Pick up: 1 cup nonfat cottage cheese, I teaspoon honey, and ½ cup fresh or frozen berries
5. Omelet: 3 egg whites and 1 cup sautéed veggies.
6. Tuna Toast: 4 oz water packed tuna on a slice of whole wheat bread
7. Oats & Eggs: Stir ¼ cup dry oats, 2 egg whites, and 1/3 cup nonfat milk. Place in the microwave for 2 minutes stirring half way.
8. Turkey Wrap: Spread hummus on turkey slices, place carrot inside, and roll up for a crunchy protein snack.
9. Pom Shake: Blend ½ cup pomegranate juice, ½ cup ice, and 1 scoop Vanilla protein powder. Pomegranate juice helps relieve muscle soreness.
10. Did you say Chocolate: 1 cup chocolate milk.

Ingredients:

• 1 cupKashi GOLEAN Crunch Cereal(low fat granola will work too)
• 1/2 cup almond flour
• 1 egg
• 2 tablespoons olive oil
• 1 cup nonfat milk
• 3 teaspoons sugar free vanilla pudding mix
• 2 cups vanilla nonfat Greek yogurt (or any flavor you like)
• 1/2 cup fat free Cool Whip, thawed
• Caramel Sauce  or chocolate chips (optional)

Directions:

1. For the crust, place Kashi cereal, almond flour, egg, and olive oil in a food processor and pulse until well blended. 
2. Line a muffin tin with 12 cupcake liners.
3. Place a tablespoon of the crust mixture into the lined muffin tin and press flat.
4. Bake in a 400 degree oven for 13 minutes or until golden brown and crispy.
5. Remove crusts from oven and cool completely.
6. Whisk milk and pudding mix until there are no clumps. Place in the refrigerator until firm, about five minutes.
7. Remove pudding mix from the fridge and stir in yogurt and Cool Whip until well blended.
8. Place a heaping tablespoon of yogurt mixture on top of each crust and smooth over crust.
9. If you are using caramel drizzle the caramel on top of the yogurt mixture and then cover caramel with another tablespoon of yogurt mixture. If you are using chocolate chips, add 1/2 cup to the yogurt mixture and skip the caramel step.
10. Place tray in the freezer until hard, about two hours.
11. They will last in the freezer for months. Remove five minutes before eating to thaw out. I suggest eating on a plate with a fork.

Here you go!

Fill muffin liner with crust and bake.

Ater cooled, place one spoon full of yogurt mixture and smooth out.

Drizzle yogurt with caramel.

Top with another spoon of yogurt, Freeze and enjoy.

TA-DA!