Clean Colorful Cooking

7/17/2019 Clean Colorful Cooking

http://slidepdf.com/reader/full/clean-colorful-cooking 1/71



H E L L O !

My name is Ashley Reeves.

I am not a professional dietitian, chef, or trainer. I am just a 6 foot tall

mom of 3 wild little boys. I now use clean food packed full of nutrients

to gain the energy I need to keep up with my children, and have overall

health and happiness for myself.

I was overweight as a teen, and struggled with food addictions and

unhealthy habits for years. It wasn’t until I was in my early twenties that I

found the power in REAL food, and I have enjoyed learning and applying

these benefits in my life since.

I love sharing ideas, recipes, and my passion of cooking real food with

others. I hope this will be a place for beautiful & delicious food for you

and your family to enjoy together.

All recipes are grain free, dairy free, sugar free, gluten free.

Thank you for your support!



T A B L E O F C O N T E N T S

6 Z U C C H I N I R O L L U P S

8 SW EET POTATO B UN SLI D ER S

1 0 G R I L L E D S H R I M P S A L A D

12 C AR NE ASAD A SW EET POTATO FR I ES

1 4 T U N A P I C O P E P P E R B O AT S

1 6 O V E N R O A S T E D G A R L I C A R T I C H O K E S

18 S WEET POTATO PES TO PI Z Z A

2 0 P U M P K I N C H I L I

2 2 P U M P K I N B A C O N S O U P

2 4 F R E S H F R U I T P I Z Z A

2 6 S T R A W B E R R I E S A N D C O C O N U T C R E A M

3 0 C I N N A M O N C O C O N U T G R I L L E D P E A C H E S

3 2 P U R E P U M P K I N C O C O N U T C R E A M D I P

34 SW EET POTATO CR US T QUI CH E

3 6 BU T T E R N U T S Q U A S H & R O A S T E D P I N E N U T S

3 8 P R O S C U I T T O & B A S I L B A K E D E G G S

E N T R È E S

S

W E E T S

L I T E

F A

R E



40 B AK ED EGG & B ACON SWEET POTATO B OATS

4 2 “ C H I P S ” & S A L S A

44 ANTI PASTO TOM ATO CUP S

46 AVOCAD O & SUNFLOWER SEED S

4 8 P U M P K I N S E E D S

5 0 AV O C A D O D E V I L E D E G G S

5 2 P U M P K I N P A R S N I P M A S H

5 4 PI STACHI O B EET SALAD

5 6 L E M O N D I L L C U C U M B E R R A D I S H S A L A D

5 8 A R U G U L A P E S T O

6 0 C L E A N R A N C H D R E S S I N G

6 2 P I C O d e G A L L O

64 C LEAN M AY O

6 6 G U A C A M O L E

6 8 G A R L I C A I O L I

7 0 W H I P P E D C O C O N U T C R E A M

L I T E

F A R

E

D I P S / D R E S S I N G S



Sweet Potato Burger

G R I L L E D P E S T O S A U S A G E

Z u c c hini R o l l U p s Ç

Ç



1 italian sausage1 zucchini

avocado oil

sea salt2 tbsp arugula pesto sauce

Sliced zucchini into ¼” slices, 1 zucchini yields 3-4 slices.

Coat the slices in avocado oil & sea salt

Grill them until soft or bake them at 400° for apprx 5 min,watch them close

While grilling, heat up the italian sausages and slice theminto 1’’ pieces, getting 4 pieces from one sausage

Spread Arugula Pesto sauce on the zucchini and roll upthe pieces of italian sausage onto the pesto sauce covered

zucchini and secure with a toothpick

Makes 4 rolls

Å

Å

Å

Å

Å

u

I N G R E D I E N T S

D I R E C T I O N S

Z U C C H I N I R O L L U P S

E N T R É E



S w e e t Po tato

Bun S l i d e r s


http://slidepdf.com/reader/full/clean-colorful-cooking 8/71E N T R É E

large sweet potato (bigger and

rounder the better)

avocado oil

sea salt & pepper

grass fed beef

guacamole

sugar free bacon

spinach

Pick the largest sweet potato you can find, the rounder inshape the better

Slice into 1/4’’ pieces, 1 potato yields 5-6 slices

Spread avocado oil on both sides

Place on a cookie sheet and salt & pepper to taste

Bake at 400° for 25 min

Pile meat, vegetable and sauce options of your own choice

Pictured: Bacon, Guacamole, Spinach Burger

Makes 2-3 sliders

Å

Å

Å

Å

Å

Å

Å

u


D I R E C T I O N S

WE E T P OTATO BU N S L I D E RS



G R

I L

L E D

Z U C C H I N I

G A R L I C

Sweet Potato Burger

L e m o n Shrim p S a l a d



G R I L L E D S H R I M P S A L A D

10 cooked shrimp

juice of 2 lemons

3 tsp minced garlic

1 zuccini

avocado oil

2 cups spinach

1/4 cup cherry tomatœs

2 TBSP purple onion

sea salt

olive oil

Marinate the shrimp in fresh squeezed juice of one lemon& 1 tsp minced garlic for 2 hours in a ziploc bag,refrigerate

Sauté the shrimp and chopped zucchini in enough avoca-do oil to cover the bottom of the pan & 1 tsp minced garlic

Put the grilled shrimp & zucchini on a bed of spinach

Top with diced cherry tomatœs and sweet onions

Mix olive oil, the juice of one lemon, and 1 tsp mincedgarlic together for the dressing

Makes 1 salad

Å

Å

Å

Å

Å

u


D I R E C T I O N S

E N T R É E



S w e e t Potat o F r i e s

C A

R N E

A S A D A



CA RN E A SA D A SW E E T POTATO F RI E S

D I R E C T I O N S

1 sweet potato

2 tbsp avocado oil

grass fed steak

minced garlic

sea salt

pico de gallo

guacamole

Slice the sweet potato length wise into desired size for fries

Toss potatœs in 2 tblsp avocado oil and sea salt

Bake at 400° for 20 minutes

Flip fries and bake 20 more minutes

Switch dial to broil to crisp up (keep a close eye so they don’tburn)

While the fries are cooking, prepare the rest of the toppings.(cook steak to desired wellness, pico de gallo, guacamole)

Combine topping over the fries, enjoy

Makes 1 generous serving

Å

Å

Å

Å

Å

Å

Å

u


E N T R É E



P i c o Pepper B o a t s

TUNA A



T U N A P I C O P E P P E R B O AT S

1 can tuna

1 cup pico de gallo

2 bell peppers

sea salt & pepper

Mix up tuna and fresh pico

Slice a pepper in half, remove seeds

Scoop tuna mixture into peppers

Salt & Pepper to taste

Makes 4 boats

Å

Å

Å

Å

u


D I R E C T I O N S

E N T R É E



O v e n G

arlic A r t i c h o k e s D



OV E N R O A S T E D G A R L I C A R T I C H O K E S

4 artichokes

4 tbsp avocado oil

4 tbsp minced garlic

sea salt

melted ghee

clean mayo

Cut across the top of the artichokes removing all the pointededges of the leaves

Cut off the stem so it can sit flat on a surface

Pry the leaves open and drizzle avocado oil between theleaves

Using your hands, spread minced garlic across the top ofthe exposed leaves and in between leaves as well

Sprinkle with sea salt

Wrap each artichoke in tin foil and bake at 400° for 1 1/2hours

After its done, unwrap and enjoy

Dip the artichoke leaves in melted ghee mixed with garlicor Clean Mayo

Makes 4 artichokes

Å

Å

Å

Å

Å

Å

Å

Å

u


D I R E C T I O N S

E N T R É E



S w e e t Po ta

to P e s t o U



WE E T P OTATO PE S TO PI Z ZA


1 large sweet potato

avocado oil

sea salt & pepper

arugula pesto sauce

fresh basil

artichoke hearts

bacon

spinach

CRUST:

Use a large, round sweet potato

Slice into 1/4’’ rounds, 1 potato will yield 5-6 slices

Spread avocado oil on both sides and salt & pepper to taste

Bake at 400° for 25 min

TOPPINGS:

Chop fresh basil, artichoke hearts, bacon, spinach

Spread pesto sauce and toppings on the sweet potato roundsand enjoy

Makes 5 mini pizzas

Å

Å

Å

Å

Å

Å

u

D I R E C T I O N S

E N T R É E



P u mpkin C h i l i L r


http://slidepdf.com/reader/full/clean-colorful-cooking 20/71E N T R É E

1/2 onion

1 tbsp avocado oil

1 lb ground beef

1 - 6 oz can tomato paste

1 - 14.5 oz can diced tomatœs

1/8 cup chili sauce

1/2 cup beef broth

1 tsp sea salt

1 tsp pumpkin pie spice

1 large pumpkin (optional)

Chop onion and sautee in pan with oil

Once onions are translucent, add ground beef

After meat is throughly cooked, mix in tomato paste,diced tomatœs, chili sauce, beef broth, sea salt andpumpkin pie spice

If you don’t cook in a pumpkin, let simmer on medium

heat for 30 min

Optional:Clean out a large pumpkin, and add all ingredients intothe empty pumpkin

Cook chili in the pumpkin at 350° for one hour

Å

Å

Å

Å

Å

Å

u


D I R E C T I O N S

P U M P K I N C H I L I



P U M P

K I N B A C O N S O U P



P U M P K I N B A C O N S O U P

15 oz canned pumpkin

1 cup chicken broth

14 oz canned coconut milk

1/2 tsp sea salt

1/2 tsp ground ginger

1/2 tsp nutmeg

1/8 cup fresh sage

1/8 cup bacon crumbles

Over medium heat combine pumpkin, chicken broth, coconut milkand spices

After letting it simmer on medium for twenty minutes dish up

Top with chopped sage, bacon and a swirl of coconut milkMakes 2 servings

u


D I R E C T I O N S

Å

Å

Å

E N T R É E



F r uit

P iz z a

_


http://slidepdf.com/reader/full/clean-colorful-cooking 24/71SWE E TS

R E S H F R U I T P I Z Z A

watermelon

coconutblueberries

mango

peachesbanana

Slice watermelon rounds 1’’ thick

Slice the rounds into quarters

Top with fresh fruit of your choice (see ingredients for ideas)

Makes 4 fruit pizzas

u


D I R E C T I O N S

Å

Å

Å



C O

C O N U T C R E

A M

S t ra wber r i e s

q



T R A W B E R R I E S A N D C O C O N U T C R E A M

1 cup fresh sliced strawberries 1 cup whipped coconut cream

u


D I R E C T I O N S

Slice fresh strawberries

Pour coconut cream on top

Makes 1 serving

Å

Å

SWE E TS



M A N G O P I N E A P P L E C O C O N U Tk k

S M OOOOT H I E



M A N G O P I N E A P P L E C O C O N U T S M O OT H I E

1 mango

1 cup pineapple

1 cup coconut water

1/2 cup ice

u


D I R E C T I O N S

Blend all ingredients together

Makes 1 smoothie

Å

SWE E TS



G R

I L L E D P E A C H

E S

C i n n a mon C o c o n u t



C I N N A M O N C O C O N U T G R I L L E D P E A C H E S

2 peaches

1/2 cup whipped coconut cream

1 tsp cinnamon

coconut oil

u


D I R E C T I O N S

Slice fresh peaches in half, remove pit

Brush peaches with melted coconut oil

Heat grill on high and cook until golden brown

Top with fresh whipped coconut cream

Makes 4 peach halves

Å

Å

Å

Å

SWE E TS



P u r e Pum p k i n

C O

C O

N U T C R E A M D

I P



P U R E P U M P K I N C O C O N U T C R E A M DI P

1 cup pumpkin puree

1 cup full fat coconut milk

(canned)

1 ripe banana

6 pitted medjool dates

1 tsp pumpkin pie spice

1 tsp vanilla

3 apples for dipping

u


D I R E C T I O N S

Blend all ingredients together

Refrigerate for at least 1 hour

Slice apples for dipping

Makes 2 cups

Å

Å

Å

SWE E TS



C R U S T

Q U

I C

H E

S W

E E T

P O T A T O


http://slidepdf.com/reader/full/clean-colorful-cooking 34/71B R E A K F A S T

WE E T POTATO CR U ST Q U I CHE

one sweet potato

2 ½ tbsp ghee

5 eggsI cup chopped broccoli

1 cup chopped prosciutto

3 green onions

1/2 tbsp sea salt1/4 tsp paprika

u


D I R E C T I O N S

Mince one sweet potato in a food processor

Combine with 2 ½ tbsp ghee

Press into pie pan bake at 450° for 20 min until golden brown

While the crust is baking, mix all other ingredients together

Pour mixture into baked sweet potato crust and bake at 350 for 30minutes

Makes 1 quiche

Å

Å

Å

Å

Å



with bacon

& R

O A S T E D P I N E N

U T S

B u t t e r nut S qu a s h



B U T T E R N U T S Q U A S H & R O A S T E D P I N E N U T S

2 cups cubed butternut squash

2 slices prosciutto

1/8 cup pine nuts

1 tbsp avocado oil

sea salt & pepper

1/2 cup spinach

u


D I R E C T I O N S

Combine cubed butternut squash and diced prosciutto

Toss in avocado oil & salt and pepper

Spread all the ingredients out on a baking sheet and roast at 400°for 15 min

Add Pine nuts onto the baking sheet and roast all ingredients

together for 10 more minRemove from oven

Toss with some fresh spinach

Makes 1 generous serving

Å

Å

Å

Å

Å

Å

B R E A K F A S T



P r o s c uitto & B a s i l

B A K E D

E G G S



P R O S C U I T T O & B A S I L B A K E D E G G S

2 slices prosciutto

2 eggs

sea salt & pepper

1 cup fresh spinach

1 tbsp avocado oil

1 tbsp chopped basil

u


D I R E C T I O N S

Slice prosciutto into 1’’ strips

Wrap 2 slices of prosciutto around the inside of a cupcake tin cup

Crack a whole egg into each cup

Season with salt & pepper

Bake at 375° for 20 min While eggs are baking sauté fresh spinach in avocado oil

When eggs are done, place on spinach and garnish with fresh basil

Makes 2 eggs

Å

Å

Å

Å

Å

Å

Å

B R E A K F A S T



S W

E E T P O T A T O B O

A T S

B a k e d Egg B a c o n q



BA KE D E GG & BA CON SWE E T P OTATO BOATS

1 sweet potato

1 egg

2 slices bacon

1/2 bell pepper

1/2 cup spinach

1 tbsp avocado oil

1 tsp minced garlic

u


D I R E C T I O N S

Poke a few holes in the sweet potato

Microwave sweet potatœs for 3 min

Bake sweet potatœs for 15 more min in the oven at 425°

After it’s baked and soft- cut open and break one egg into thecenter of the sweet potato

Bake again at 425° for 15 min

While egg is baking, sautée bacon, peppers, and spinach inavocado oil and garlic

Once egg is baked in the sweet potato- top with the sautéedveggies and enjoy

Makes 1 boat

Å

Å

Å

Å

Å

Å

Å

B R E A K F A S T



( w i t h f r e s h p i c o & g u

a c )

q C h i ps S a l s a


http://slidepdf.com/reader/full/clean-colorful-cooking 42/71L I TE F A RE

C H I P S ” & S A L S A

carrot chips

mini sweet peppers

guacamole

pico de gallo

u


D I R E C T I O N S

Slice carrots (or use pre-cut)

Sweet peppers, chop off the top & slice in half

Scoop guacomole and pico to enjoy

Å

Å

Å



T O M A T O

C U P

S

A N T I P

A S T O

#



A NT I PA S TO TOM AT O C U P S

1/2 cup artichoke hearts1/2 cup olives

1 cup sliced salami

1/4 cup fresh basil2 large tomatœs

u


D I R E C T I O N S

Slice tomato in half, scoop out the inside and save

Dice up artichoke hearts, olives, sugar free salami, fresh basil

Combine diced ingredients with the tomato juices

Spoon mixture back in the tomato

Makes 4 cups

Å

Å

Å

Å

L I TE F A RE



v

& s u n f l o w e r s e e d s

=



AV O C AD O & S U N F L OW E R S E E DS

avocadosalted sunflower seeds

sea salt & pepper

u


D I R E C T I O N S

Slice avocado in half

Remove pit

Place a spoonful of sunflower seeds in place of the pit

Scoop out with a spoon to eat

Å

Å

Å

Å

L I TE F A RE



g

p u m p k i n s e e d s



avocado oil

sea salt

pumpkin seeds

Wash seeds, brush with avocado oil & sea salt

Bake at 350 for 10 min

Broil for 1 min to add extra crisp

Å

Å

Å

u


D I R E C T I O N S

P U M P K I N S E E D S

L I TE F A RE



D E V I L E D

E G

G S

A V O

C A D

O



AV O C AD O D E V I L E D E G G S

4 eggs

1 avocado

sea salt & pepper

u


D I R E C T I O N S

Peel boiled/baked eggs

Slice the egg in half

Remove yolks and mash with 1 avocado

Place mixture in plastic bag

Cut small corner of the bag off

Squeeze mixture into the egg

Top with salt & pepper to taste

Makes 4 deviled eggs

Å

Å

Å

Å

Å

Å

Å

L I TE F A RE



P u m p k i n Par sni p M a s h



P U M P K I N P A R S N I P M A S H

3 parsnips

1 tbsp avocado oil

1 cup canned pumpkin

1/2 cup coconut milk

2 cloves minced garlic

8 sage leaves

u


D I R E C T I O N S

Chop parsnips into small pieces and boil for 20 minutes to soften

Drain water and place parsnips over heated avocado oil

Mash softened parsnips

Add pumpkin, coconut milk, garlic and chopped sage leaves

Cook for 15 min over low heat

Enjoy!

Makes 4 servings

Å

Å

Å

Å

Å

L I TE F A RE



P I S T

A C

H I O

B E E T S

A L

A D



PI S TA CHI O BE E T SA L A D

3 beets

1 tbsp avocado oil

2 tbsp pesto

2 tbsp crushed pistachios

sea salt

u


D I R E C T I O N S

Wash & scrubs beets, remove greens & tips

Brush beets with oil and wrap in tin foil Bake at 400° for 60 min

Skin should easily peel off, if not cook a little longer

Slice and quarter

Refrigerate for 30 min

Toss beets with pesto, and crushed pistachios

Makes 1 serving

Å

Å

Å

Å

Å

Å

L I TE F A RE



LEMON • DILL • CUCUMBER • RADISH

Salad



1 cucumber8-10 radishes

1 lemonfresh dill

Chop & slice cucumbers and radishes

Toss in the freshly squeezed juice from the whole lemon

Add fresh dill to taste

Serves 2

Å

Å

Å

u


D I R E C T I O N S

L E M O N D I L L C U C U M B E R R A D I S H S A L A D

L I TE F A RE



A R U G U L A P E S T O


http://slidepdf.com/reader/full/clean-colorful-cooking 58/71D I P S / D R E S S I N G

A R U G U L A P E S TO

1 cup arugula

1 cup pine nuts

1/2 cup fresh basil

3/4 cup extra virgin olive oil

juice 1/2 lemon

1 tsp sea salt

u


D I R E C T I O N S

Combine all ingredients in food processor

Makes 1 1/2 cups

Å



^ ! C l e

a n R anch D r e s s i n g



C L E A N R A N C H D R E S S I N G

1 cup clean mayo

1/2 cup canned coconut milk

1/2 tsp onion powder

1 tsp garlic powder

1 tsp fresh dill

1/2 tsp sea salt

u


D I R E C T I O N S

Mix all ingredients together, refrigerate for 30 minutesÅ

D I P S / D R E S S I N G



P I C O D E G A L L O



P I C O d e G A L L O

1 purple onion

4 roma tomatœs

bundle of cilantro

lime juice

sea salt

u


D I R E C T I O N S

Combine all ingredients togetherÅ




! ! C l ean M a y o



CLEAN MAYO

1 room temp egg1/2 fresh lemon juice

1/2 tsp sea salt

1/2 tsp dry mustard1 cup avocado oil

u


D I R E C T I O N S

Break egg first, add lemon juice, salt & mustard directly on top ofthe egg and use an immersion blender to mix it up

Slowly add the avocado oil, slow is key! The slower, the better

Take about 3 minutes to get it to the desired consistency

Optional: With hand held immersion blender, places all ingredientsin upright jar, and blend for 1 minute

Å

Å

Å




G uacamo l e



G U A C A M O L E

3 avocados

1 lime

sea salt

u


D I R E C T I O N S

Mash up avocados with the juice of the lime, sea salt to tasteÅ




G A

R L I C

A I O L I



G A R L I C A I O L I

1 room temp egg yolk

1/4 tsp salt

1/3 tsp dĳon mustard1 1/2 tsp lemon juice

1 tsp white vinegar

3/4 cup avocado oil

1/2 tsp minced garlic

u


D I R E C T I O N S

After all ingredients are whisked together take 3/4 cup avocado oiland slowly drip in the bowl while whisking quickly all theingredients, slowly is key

After about 3 minutes whisking, it whips up to the a creamy sauceconsistency

Finally whisk in 1/2 tsp minced garlic and you’re done

Use as dip with grilled sprouts

Å

Å

Å




W h i p p ed Coconut C r e a m



W H I P P E D C O C O N U T C R E A M

canned coconut milk

u


D I R E C T I O N S

Place a can of coconut milk in the refrigerator for one hour

Once removed, open and scoop out the separated thick coconut fatfrom the water

Use a hand mixer to whip the coconut fat

Å

Å

Å




L E G A L S T U F F

Copyright © 2014 by Ashley Reeves & Courtney Rose

All rights reserved. No part of this publication may be reproduced, distrib-uted, or transmitted in any form or by any means, including photocopying,

recording, or other electronic or mechanical methods, without the prior

written permission of the owners (Ashley and Courtney), except in the case

of brief quotations embodied in critical reviews and certain other noncom-

mercial uses permitted by copyright law.

For permission requests, write to [email protected]

mailto:amazonashleyinstagram%40gmail.com?subject=copywrite%20legal%20info

mailto:amazonashleyinstagram%40gmail.com?subject=copywrite%20legal%20info

Documents

Clean Colorful Cooking