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I am relaunching one of my most popular and favourited recipes. The taste is the same but I have simplified the process to eliminate any machinery and give you more flexibility with ingredients. With this recipe, it’s never been easier to make bread. Most importantly, you won’t find a healthier alternative anywhere. Packed with healthy fats, whole grains, and protein this bread is satisfying, nutritious, and beyond delicious. If you haven’t tried this recipe, now is the time!

Ingredients:

• 2 cups nut flour (you can buy store bought, or make your own by pulsing nuts in food processor)
• 1 cup buckwheat or gluten free oat flour
• 1/2 cup hemp hearts
• 1/4 cup chia or flax seeds
• 1/4 cup sesame seeds
• 5 tbsp psyllium husk
• pinch of pink salt
• 1 tbsp honey or brown rice syrup
• 2 cups cold water
• Topping options: pumpkin seeds, sesame seeds, everything bagel spice

Directions:

1. Preheat oven to 350 degrees F. Line a loaf pan with parchment paper and grease with coconut or olive oil.

2. In a large bowl add nut flour, buckwheat flour, hemp hearts, chia seeds, sesame seeds, psyllium husk, salt and honey. Whisk until combined.

3. Add 2 cups of cold filtered water and mix until combined. Allow to sit for a few minutes until a firm dough forms.

4. Press mixture into loaf pan and sprinkle desired toppings. Press the toppings lightly into loaf so they don’t fall off.

5. Bake for 65-75 minutes or until the top is golden and crisp. Allow to cool completely before slicing.

6. Once cooled, slice at your desired thickness. The bread will keep fresh for a few days, but I like to freeze it right away. All you need to do is place a small piece of parchment between each piece (to avoid the pieces from sticking together) and store in a freezer bag. Alternatively, you could lay out each piece of bread on a cookie sheet and freeze. Once each piece is frozen, you could add them to a freezer safe container or bag. You’ll have bread for months (if it lasts that long).

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An update on an old blog recipe from 2014! These pancakes are fluffy, comforting and filling. Buckwheat is a great whole grain, fibre packed, gluten free flour. It has a rich nutty flavour and is packed with protein and calcium. If you are not gluten intolerant, feel free to mix buckwheat flour with another flour of your choice to lessen the buckwheat flavour. Also these can be made vegan by substituting the egg with a flax or chia eggs (1 tbsp flax or chia to 3 tbsp water…resting in the fridge for at least 15 minutes). I sweetened the batter of these pancakes with coconut sugar which is a really tasty brown coloured sugar made naturally from coconuts. Unlike regular table sugar, coconut sugar contains iron, zinc, calcium and potassium. It also contains the fibre inulin, which slows glucose absorption which will help stabilize blood sugar and keep you fuller, longer.

Ingredients:

• 2 ripe bananas
• 1 cup unsweetened almond milk
• 1 tsp pure vanilla extract
• 1 egg
• 1 cup buckwheat flour
• 1 tsp baking powder
• 3 tbsp coconut sugar plus extra for sprinkling on caramelized bananas
• 1 tbsp cinnamon
• pinch salt
• coconut oil, ghee, or avocado oil for frying
• 1 cup blueberries
• 2 tbsp pure maple syrup

Directions:

1. Mash one banana in a bowl with a fork until minimal chunks remain. Add almond milk, vanilla, and egg. Whisk until combined.

2. In another bowl, mix buckwheat flour, baking powder, coconut sugar, cinnamon, and salt.

3. All at once, add the wet ingredients to the dry ingredients and mix until just combined. Place batter aside.

4.For the caramelized bananas heat 1 tbsp of coconut oil on medium-hight. Slice bananas thinly and coat in coconut sugar. Fry on each side for about 4-5 minutes or until golden. Place on a plate.

5.Preheat skillet on medium heat with about a tbsp of oil. Ladle desired amount of batter in the skillet and using the back of your spoon, form into circles. Cook until surface begins to bubble, then flip and cook on the opposite side for another 30 seconds. Transfer the cooked pancakes to a baking sheet and place in a preheated 200 degree Fahrenheit oven to keep warm. Add more coconut oil if needed to skillet so the pancakes do not stick.

6. While the pancakes are cooking, place blueberries and maple syrup in a small saucepan. Bring to a boil then reduce to a simmer and allow to cook until until blueberries have bursted and cooked down, approx. 6-7 minutes.

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Lots of you have been asking for easy make ahead options for lunch and dinner. Meal prepping on a Sunday is always a great idea, and this chicken salad is a great filling protein to add to any vegetable salad, sweet potato or sandwich. I even love it with some baked squash and steamed broccoli! If chicken isn’t your thing, try it with fork mashed chickpeas!

Another great tip… if you want to skip out on poaching your own chicken, make use of leftover roasted chicken or chicken from making stock. Another quick weeknight tip, buy a rotisserie chicken from your favourite store. I do find the chicken salad tastes best after the flavours have marinated in the fridge overnight!

Serves 6

Ingredients:

• 2 tbsp avocado oil mayonnaise, I like Chosen Foods brand
• 1 tbsp yellow or dijon mustard
• juice of 1 lemon
• 2 celery stalks, 1/4 inch dice (about 1/4 cup)
• 3 scallions, finely chopped (about 3 tbsp)
• 2 tbsp fresh dill, chopped
• 3 tbsp kosher dill pickle, finely chopped
• salt and pepper, to taste
• Cooked chicken

Poached Chicken Ingredients:

• 4 skinless boneless organic chicken breasts
• 1 lemon sliced
• 1 tsp sea salt
• 2 garlic cloves, peeled and smashed
• 1 bay leaf
• 4 peppercorns
• 1 small yellow onion, sliced
• 10 sprigs fresh dill
• broth or water to cover

Directions:

1. In a sauce pan add all ingredients for your poached chicken. Cover either with broth or water until there is liquid at least 1/2 inch above the ingredients. Bring to a boil then cover and lower heat to a simmer. Poach the chicken for 20 minutes or until cooked through. Remove pan from the heat, uncover and allow to cool in the pot for 25-30 minutes. Once cooled, pull the chicken with your fingers or a fork.

2. In a large bowl, whisk together mayo, mustard, and lemon juice until combined. Add the remaining ingredients. Mix in your pulled chicken breast and season with salt and pepper. For a tangier chicken salad add more mustard and lemon juice. For a more fresh flavour add more dill.

Serving suggestions
• Over a vegetable salad with a balsamic vinaigrette
• Romaine leaves, hummus, avocado and extra mustard
• Inside a baked sweet potato with steamed kale
• With coleslaw, crackers, and cut up vegetables
• Make a sandwich using my healthiest bread ever, with a side salad

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This kale, broccoli and minted pea soup is insanely detoxifying and loaded with good-for-you ingredients. We know how great those green veggies are, plus I have added ginger, lemon, onion, cayenne, garlic, and turmeric for added anti-inflammatory, metabolism boosting, antioxidant and cancer prevention benefits. I love making this soup after a weekend of too much eating (and maybe drinking) to make sure I’m counter balancing with those extra green veggies!

Ingredients:

• 2 tbsp extra virgin olive oil + more for serving
• 1 yellow onion
• 1/2 inch nob fresh ginger, chopped or 1/2 tsp ground ginger
• 1/2 tsp fresh or ground turmeric
• 3 garlic cloves, finely chopped
• 1 head broccoli, chopped (about 2 1/2 cups)
• 3 cups packed kale
• 2 cups fresh or frozen peas
• 1 quart low sodium organic vegetable or chicken stock (homemade is great too!)
• 1 cup fresh spinach (optional)
• juice of 1/2 a lemon
• salt and pepper to taste

Serves 6-8

Directions:

1.In a big stock pot, heat olive oil over medium heat.Add chopped onion and a pinch of salt and cook until soft, about 5 minutes. Then, stir fresh ginger, turmeric and garlic. Cook for 30 seconds.

2. To the pot add your broccoli, kale, peas, and stock. Bring to a boil then reduce heat to simmer for 4-5 minutes or until broccoli is cooked through. Once it is cooked add your spinach.

3. Using a stick blender or regular blender carefully blend soup until smooth. I like to add a good amount of veggies into a blender with 2 ladles of stock. You might need to do this in several batches.

4. Season soup with salt and pepper and more lemon juice if desired. Serve with tasty extra virgin olive oil and your favourite sprouted chip or crunchy chickpeas! Store in an airtight container in the refrigerator for up to 5 days.

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Happy Holidays everyone!
This will be my last recipe post for 2017, and it will certainly end off the year on a sweet note! This recipe was a personal request from you via Instagram poll, and I worked hard to get it right. I really wanted a ‘ball’ or ‘bite’ recipe that required no food processor. I find there are so many moments when I want something quick and sweet but don’t feel like busting out all the machinery. These come together in less than 5 minutes in 1 bowl and require only 7 ingredients with no bake time. This recipe will be added to my ‘go-to’ list, and the best part is they are vegan, gluten free, and refined sugar free. Wishing you and yours a happy and healthy holiday and I can’t wait to see share another year with you all. Thank you for your continued support!

Love,
Jen

Makes 10-12 balls

Ingredients:

• 3 tbsp coconut butter, melted
• 1 tbsp vanilla
• 1/4 cup pure maple syrup (I like a darker variety!)
• 1.5 cups almond meal/flour
• 1/4 tsp salt
• 1 tbsp coconut flour
• 3 tbsp 70% chocolate chips (or more!)

Directions:

1. In a large bowl, melt coconut butter (over stove top, or microwave), and whisk until smooth.
2. To the same bowl, add vanilla and maple syrup, then whisk until combined.
3. To the bowl add almond meal, salt, and coconut flour. Mix until smooth. The batter should resemble a real cookie dough. If you find it too wet to roll into balls, add 1/2 tbsp of coconut flour at a time, until desired consistency is achieved.
4. Fold in chocolate chips.
5. Using a small cookie scoop or tbsp measure, scoop mixture and form into balls.
6. Store in an airtight container in the refrigerator for one week or in the freezer for one month!

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Clean Eating Goddess by Jen Udashkin - 7M ago


I’ve been making pea soup for years. Ina Garten really has the best recipe so I’ve made my own alterations to her original recipe. The woman is a genius if you ask me. I have been watching Barefoot Contessa for as long as I can remember. My spin on the her recipe is adding pureed spinach for added nutrition and a really vibrant colour. I also like to substitute potatoes for rutabaga, squash, or sweet potato. The best part of this soup- it’s the easiest to throw together! Hope you love it.

Ingredients:

• 1 cup chopped yellow onion
• 3 cloves garlic, minced
• 3 tbsp extra virgin olive oil or avocado oil
• 1/2 tsp dried oregano
• pinch of chilli flakes
• 1 tsp himalayan salt
• 1 tsp freshly ground pepper
• 4 carrots, diced
• 1 cup rutabaga, diced (can also sub with sweet potato, parsnip, red potato)
• 2 1/2 cups split peas (rinsed, and divided)
• 8 cups organic low sodium chicken or vegetable stock (homemade is always best!) + extra for spinach
• 2 large handfuls of fresh spinach

Directions:

1. In a large stockpot over medium heat, saute the onions and garlic with the olive oil, oregano, salt, and pepper until the onions are translucent.

2.Add your carrots, rutabaga, half of your split peas, and chicken stock. Bring to a boil, then simmer uncovered for 40 minutes. Skim off the foam while cooking.

3. Add the remaining split peas and continue to simmer for another 40 minutes. Stir frequently. Season to taste.

4. When your soup is finished cooking, turn off the heat. In a high powered blender add your fresh spinach and enough stock to get the spinach moving. Blend until completely smooth.

5. Stir the spinach mixture into the soup. Serve with extra virgin olive oil and freshly cracked pepper. I also like to add crunchy chickpeas and toasted pepitas for added texture and crunch!

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This pasta has become a weekly staple for a few months now. Zach (my husband, if you’re a new reader) does not love pasta because he feels very full and heavy from it. This is actually a common symptom amongst most people as added cheese, starches, and fats leave you feeling slightly sick and ready for a nap. So, with added protein in the pasta itself, I didn’t have to add a meat or cream sauce. We have been loving GoGo Quinoa’s Super Grain Pasta (find it at Costco), or as always, pastas with lentils and chickpeas as the only ingredients. The key to this vegan pasta dish is the cooking water from the pasta. The starches left in the water create a creamy sauce without any added dairy.

In 30 minutes you have a light pasta dish that is full of nutrients, protein and is of course, delicious. Feel free to use whatever vegetables you have on hand. I hope you love it as much as we do!

Serves 4

Ingredients:

• 3 cups GoGo Quinoa Super Grain Pasta
• 1 cup reserved cooking water from pasta
• 3 tbsp extra virgin olive oil
• pinch of chilli flakes
• 1 tsp dried oregano
• 1 french shallot, finely chopped
• 4 cloves garlic, finely chopped
• 1 cup cherry tomatoes
• 1 bell pepper, julienned
• 1 zucchini, diced
• 5 stalks broccolini
• a large handful of fresh spinach
• 1 french shallot, finely chopped
• 3 tbsp parsley and/or basil, chopped
• juice of 1 lemon
• salt and pepper, to taste
• 1/4 cup toasted pinenuts

Directions:

1. Cook pasta according to directions. Remember to reserve 1 cup of the cooking liquid after the pasta is finished.

2. While the pasta is cooking, prepare all of your vegetables and herbs.

3. In a large skillet, heat olive oil over medium heat. Saute shallots, oregano, chilli peppers, and a pinch of salt and allow to cook for 2 minutes, then add garlic and cook for another 30 seconds. Add your cherry tomatoes and bell pepper. And add about 3 tbsp of the reserved cooking liquid so that the tomatoes steam and the garlic does not burn. Allow to cook for about 5 minutes.

4. Add your zucchini, cook for another 3 minutes. Then add the broccolini and another 1/4 cup of the pasta water. Cook until the broccolini is tender and the tomatoes have begun to burst.

5. Once the vegetables are cooked through, reduce the heat to low and add the pasta to the skillet along with the rest of the reserved cooking liquid. If your skillet is too small to add the pasta, transfer everything into the larger pot you cooked your pasta in. Stir the vegetables, pasta and cooking liquid until the pasta becomes creamy and no water is left. Add your lemon juice and spinach. Taste and season if necessary. The salt from the pasta water might mean you don’t need to add any salt.

6. Serve pasta and top with toasted pinenuts, fresh parsley, more freshly cracked pepper and a drizzle of your best olive oil. Bon appetit!

*This is a sponsored post, all opinions are my own.

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Clean Eating Goddess by Jen Udashkin - 8M ago


I know stuffed peppers are quite popular so I was unsure if I should post this recipe. You all have been writing me via Instagram like crazy to get this up. Work life has been a bit wild lately and I haven’t had much time to photograph and write up recipes. For those of you that don’t know, Clean Eating Goddess is a passion project while my real work is as a private chef and tutor. I have my background in Education from McGill University and have been building my client base for the last 5 years. I am so lucky to work in many different areas and fulfill BOTH of my passions in life… teaching young children and cooking! So…please be patient with me as I work my butt off to get you guys what you’re wanting.

Now for the recipe.. these are so easy and actually a great way to repurpose leftovers. With added chickpeas and quinoa they are super filling and delicious. Feel free to swap ingredients to your liking but these work really well!

Serves 6

Ingredients:

• 6 bell peppers, seeds and membrane removed
• 2 tbsp olive oil
• 1 yellow onion, diced
• 1 zucchini, diced
• 4 cloves garlic, finely chopped
• 1/2 tsp chilli flake (optional)
• 2 cups tomato sauce + extra for serving (preferably organic and no added sugar)
• 1 tbsp coconut sugar
• 2 cups cooked quinoa
• 1 1/2 cups cooked chickpeas (well rinsed if using canned)
• 1 cup roasted butternut squash or sweet potato
• salt and pepper
• fresh basil

Directions:

1. Preheat oven to 350 F. Clean and prepare peppers in a baking dish standing up. Spray lightly with olive or avocado oil.

2. In a large skillet heat olive oil over medium heat. Sautee onion until transluscent and tender. Add zucchini and garlic and cook for another minute.

3. Stir in tomato sauce and coconut sugar and allow to cook for another 3 minutes. Add your cooked quinoa, chickpeas, and roasted squash. Taste and season with salt and pepper.

4. Scoop filling into each pepper until full. Bake for about 45 minutes or until the peppers are tender and begin to brown. For an extra crispy top, broil for 1 minute after cooking.

5. Top with extra tomato sauce and fresh chopped basil for serving. Toasted pine nuts can be a great addition too. Bon Appetit!

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Fall is finally here! Well… sorta. It is still quite warm here in Montreal and I am getting impatient as I long for warm sweaters and comfort foods. This recipe is a great ease into the new season as it uses seasonal fruits spiced with fall classics. Growing up my mom always made baked apples for dessert. As I was creating a menu for a client this week, I realized how easily this traditional dessert could be a great fall breakfast. My favourite honey crisp apples are in season and I love incorporating them into all of my recipes. So with only 3 ingredients, you can have the best refined sugar free apples you’ve ever had. This recipe is for 9 apples so if you want to make less just cut the recipe in half. I will note that these stay amazing in your fridge all week for a super easy grab and go breakfast. With the added granola, they remind me of a apple crumble. Hope you love it. Don’t forget to share your versions of my recipes on Instagram or Facebook!
XO
Jen

Ingredients:

• 8-9 honeycrisp apples (or any baking apple)
• 1/4 cup maple syrup (I like dark amber)
• 1 tsp cinnamon
• avocado/olive oil spray OR melted coconut oil or ghee
• boiling water

Directions:

1. Preheat oven to 375 degrees.

2. Wash and core your apples and place them in a baking dish. Lightly spray or coat your apples with oil.

3. In a small bowl, mix your cinnamon and maple syrup. Using a brush, coat your apples with the mixture making sure to get on the inside of the apple.

4. Bake for 45 minutes or until tender. Serve with goddess granola or your granola of your choice and coconut yogurt.

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There has been so much amazing action on Instagram lately and I’ve been loving all of your feedback. This recipe was requested by you! It is one of my weeknight go-to’s. I’ve been loving having a few vegan recipes to quickly put together throughout the week. You can prepare all of the components over the weekend and utilize them in different ways throughout the week. Feel free to use your favourite veg or even switch up a different bean-the possibilities are endless! For the base of this recipe I use the crispy cauliflower brown rice that I posted last week. I make a big batch and eat it throughout the week (FYI quite delicious with fried eggs over top!). Remember that healthy eating doesn’t need to be expensive, difficult or confusing. Buy real food and spend a few hours preparing and you’re set.

Serves 3-4

Ingredients:

• 1 tbsp sesame oil or avocado oil
• 1/2 red onion, sliced (about 1 cup)
• 2 bell peppers, sliced
• 1 zucchini, sliced
• 1/2 cup red cabbage, shredded
• 1 cup broccoli, chopped
• 3 cups cooked brown lentils (1 cup dry if cooking from scratch)
• salt
• 1 batch of Crispy Cauliflower Brown Rice
• 2 scallions thinly sliced (whites only)
• 1/4 cup toasted pumpkin seeds
• lime wedges (for serving)

Sauce Ingredients:

• 1/2 cup cashew butter (peanut or almond butter works well too!)
• 1 tsp sesame oil
• 1/4 cup rice vinegar
• 3 tbsp reduced sodium gluten free tamari
• 3 tbsp sambal oelek or sriracha
• 1 tsp honey or maple syrup
• juice of 1 lime
• 3 tbsp of water

Directions:

1. If you are cooking your own lentils, put them on the stove first. While they are cooking, heat 1 tbsp of desired oil into a large non-stick skillet over medium/high heat. Cook red onion until they soften, season with salt and add peppers. Cook for another 5 minutes.

2. Once peppers have softened, add zucchini and cook until they begin to slightly brown. Add red cabbage and allow to soften (about 6-7 minutes). Add your broccoli, stir, and turn heat to low.

3. For the sauce, add all ingredients to blender and continue to pulse until smooth.

4. Time to assemble! Add your cauliflower brown rice to a bowl, top with veggies, lentils, scallions and pumpkin seeds. Serve with the spicy cashew sauce and lime wedges.

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