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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 - 2M 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 - 4M 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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Hey guys!
Sorry for the lack of posts this last month. I was on holiday, sick and then super busy with work so I have not had much time to post! Luckily, I caught a few hours to write up recipes you all have been patiently waiting for.

This new recipe came from lots of recipe testing with cauliflower. Like most cauliflower replicas (cauliflower mashed potatoes, rice etc…) I find it really never does a good job at imitating the real thing. Although it may look similar, the taste and texture are far different. So in an attempt to make good use of leftovers, I mixed together my cauliflower ‘rice’ with leftover brown rice – crisped it in a pan and… the result was INSANE. By mixing the brown rice with cauliflower you are upping your veggie intake and cutting the starch so I definitely allow myself to have a bigger portion. No unsatisfying, bland, watery rice here. The mix of soft and crispy rice adds texture to any dish.

The rice definitely has an asian flare to it, but if you are pairing it with sides that don’t go well with asian flavours simply replace sesame oil with avocado or olive. This makes a great base for any grain bowl (recipe coming next week!), or as a side to fish, meat or veg protein. All you need is a few ingredients and you’re set!

Ingredients:

• 1 head cauliflower
• 1 tbsp sesame oil (for a less asian taste, use olive or avocado oil)
• 1/4 cup chopped green onion
• 1 garlic clove, finely chopped
• pink Himalayan salt, to taste
• 3 cups cooked short grain brown rice (I like Lundberg)

Directions:

1. Wash and chop cauliflower into chunks. Transfer trunks to food processor and pulse until it looks rice. Alternatively, you could also shred the cauliflower with a box grater.

2. Heat sesame oil in large pan over medium heat, and begin to sauté the green onions for about 5 minutes. Add your garlic, sauté for another 30 seconds then add in your grated cauliflower. Season with salt.

3. Cook cauliflower until tender and until most of the moisture is cooked out (about 8-10 minutes). Taste and season more if necessary.

4. In a large bowl, mix together the cooked cauliflower and cooked brown rice until combined.

5. Heat a large skillet over medium-high heat lightly coated with sesame oil or avocado oil. Once hot, add your rice mixture and pat down so the rice makes good contact with the bottom of the pan. Allow to cook for a few minutes or until browned, then flip. Cook until browned and crisp!

6. Serve with a fresh squeeze of lime and more green onion if desired.

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One of the hardest store bought products to find that has clean ingredients is a tasty dairy free ice cream. The sugar content is either astronomical or the ingredients have names I cannot pronounce.Due to the lack of options out there, I REALLY wanted to try making my own ice cream. I refused however to bring one more kitchen appliance into our apartment. I also know I’m not the only person who does not own an ice cream maker so I thought… so wouldn’t it be amazing if we could just make it in a food processor or blender? I remembered all the times I have made ice cream by simply placing frozen fruit (bananas) into my Vitamix. I realized I needed to get the ice cream base frozen without the machine – but how? Well, how else do you get liquids frozen? Ice cube trays!

The only down side I’d say to this process is the wait time for the liquid to freeze. I recommend preparing this ice cream the night or day before you want it because it needs at least 8 hours to freeze. Once processed in the blender, it needs another 2 hours or so to set up again. But- then it lasts in the freezer for weeks and you only need a few ingredients!

I am thrilled to share this recipe with you. It was one of the most exciting recipe accomplishments to date. I will note that it is refreshingly minty from the added fresh mint. You can leave this out, but I find it is what makes it taste almost restaurant quality. I hope you are enjoying your summer and of course, eating lots of ice cream!

Ingredients:

• 2 cans (400 ml) organic full fat coconut milk
• 1/4 cup packed fresh mint leaves (optional)
• 1/2 cup honey*
• 1/2-3/4 tsp pure peppermint extract (depending on how minty you like it)
• 3/4 tsp pink Himalayan salt
• 1 1/2 tsp arrowroot starch
• 1/3 chopped 70% dairy free dark chocolate

*a lighter flavoured maple syrup will work too!

Directions:

1. Add all ingredients except for the chocolate into a high powered blender. Blend until fresh mint has completely blended.

2. Pour mixture into ice cube trays (I like silicone ones) and freeze until solid (about 6-8 hours).

3. Once frozen solid, blend the cubes in a high powered blender (I use Vitamix) or food processor in batches. Don’t do them all at once. Blend until smooth and creamy and transfer to a loaf pan.

4. Mix your chocolate into the ice cream. Smooth out surface and place back into the freezer for up to 2 hours to re-solidify.

5. Scoop and serve!

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Clean Eating Goddess by Jen Udashkin - 7M ago


Strawberry season is in full swing (at least here in Montreal) and I knew I had to highlight this delicious fruit in the best way possible. The strawberries are so sweet and flavourful this time of year, I can’t wait to make jams, smoothies and more of this cake! I always give tips and tricks on my Instagram story (you can follow by clicking the icon above!) and this weeks was about buying seasonal fruits and freezing them yourself for smoothies, baked goods etc.. throughout the off season. This is a much cheaper option and you get to support local farms.

This cake is super moist and crumbly- and perfectly sweet from the strawberries and coconut sugar. The flours are simple oat and almond making it a delicious breakfast option. Serve alone or with whipped coconut or your favourite dairy free yogurt. Hope you love it!

Ingredients:

• 1 cup chopped strawberries (quartered), + extra for sprinkling over top
• 1 1/3 cup gluten free oat flour
• 1/2 cup almond flour or meal
• 1/3 cup gluten free oats (+ extra for sprinkling)
• 1/2 tsp Himalayan pink salt
• 2 tsp baking powder
• 1/2 cup coconut sugar
• 1 tsp cinnamon
• 1 tsp pure vanilla extract
• 2 eggs
• 2/3 cup + 2 tbsp almond milk
• 1/3 cup coconut oil, melted and cooled

Directions:

1. Preheat oven to 350 degrees F. Line a loaf pan with parchment paper.

2. Scatter strawberries evenly in the loaf pan.

3. In a large bowl, mix together the oat flour, almond flour, oats, salt, baking powder, coconut sugar and cinnamon.

4. In a separate medium bowl, whisk together the vanilla extract, eggs, almond milk and coconut oil.

5. Add wet ingredients all at once into the dry. Mix until well combined and pour into loaf pan.

6. Bake for 40 minutes or until top is golden. *If you are using a toothpick to check doneness, remember the strawberries will remain wet, so try and find a spot thats strawberry free to check the cake itself!

7. Allow to cool completely before cutting! I like to store mine in the refrigerator.

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Clean Eating Goddess by Jen Udashkin - 8M ago

I always tell my clients that the key to loving your salad is having an incredible dressing. Store bought dressings are packed with sugar, unhealthy oils and lots of preservatives. Let’s be honest- they also don’t taste great. My go to quick and easy dressing at home is always a mixture of balsamic, dijon, honey and olive oil but it is fun to change it up from time to time.

One of the best ways to add loads of flavour to any dish is to utilize fresh herbs! I love using fresh herbs in all of my meals, and I ALWAYS have leftovers. What better way to use them then to throw them into a blender to make a delicious fresh dressing that is perfect for salads, pasta and even fish.

Be warned, this dressing is literally drinkable. It pairs really well with a salad filled with fresh seasonal vegetables, roasted sweet potatoes, toasted almonds and a hard boiled egg. What’s great is you can use pretty much any herbs of your liking.

Makes 1 cup

Ingredients:

• leaves of 2 sprigs of tarragon (about 1 tbsp)
• 1/4 cup packed fresh basil
• 1/4 cup packed fresh parsley
• 1/4 cup packed fresh dill
• 6 green onions (white part only)
• 2 tbsp rice wine vinegar
• 2 tbsp apple cider vinegar
• the juice of half a lemon
• 1 tsp dijon mustard
• 1 tsp honey
• salt and pepper to taste
• 1/2 cup extra virgin olive oil

Directions:

1. Add all ingredients from tarragon to salt and pepper to a high powered blender or food processor and blend until combined.

2. While the blender is running, slowly add the olive oil to emulsify the dressing.

3.Store in the refrigerator in an airtight container for 7 days.

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