#BuzzFeedCleanEating Challenge for 2015

作者： 原木子叶

逛下厨房的时候发现“小莫_xm”分享的#BuzzFeedCleanEating Challenge。再搬来2015版，一起吃的更干净更健康。 原帖：http://www.buzzfeed.com/christinebyrne/clean-eating-2015#.dyvXP1AnQ

用料

• #Wee1 采购清单 农产品
• Apple 2
• Asparagus 芦笋 1 bunch
• Avocado 牛油果 1
• Baby spinach 2 * 5ounce bags
• Banana (ripe) 5
• Beefsteak tomato 1
• Blackberries 1 ½ cups
• Broccoli 1 large head
• Carrot 胡萝卜 9
• Cauliflower 花椰菜 2 large heads
• Cherry tomatoes 2 cups
• Chives 1 small bunch
• Collard greens 芥蓝 1 bunch
• Cucumber 黄瓜 1
• Fennel 茴香 2 large bulbs
• Garlic 蒜 13 cloves (2 small heads)
• Ginger 1 medium piece
• Grapefruit 1
• Green beans 3 cups
• Kale 1 bunch
• Leeks 1 bunch
• Lemon 2
• Lime 1
• Mango 1 large, ripe
• Medjool dates 5
• Mixed greens 5
• Parsley 1 bunch
• Pear 1
• Pineapple chunks 1 1/2 cups
• Radishes 2 bunches
• Red onions 2 medium
• Scallions 9
• Shallot 4 medium
• Snow peas 1 cup
• Spaghetti squash 1 medium
• Strawberries 7
• Sweet potato 1 medium
• Swiss chard 1 bunch
• #Wee1 采购清单 蛋奶 6ounce container
• Cheddar (yellow, sharp) 6 ounces
• Eggs 11 for women; 16 for men
• Parmesan cheese 6 ounces
• Almond milk (unsweetened) 5 ½ cups (1 half gallon container)
• #Wee1 采购清单 肉/鱼 15ounce can
• Boneless, skinless chicken breast 12 ounces (2 small breasts) for women; 24 ounces (2 large breasts) for men
• Salmon* (skinless) 4 ounces for women; 8 ounces for men
• Shrimp (peeled, deveined) 8 ounces for women; 16 ounces for men
• Tuna 1 * 5ounce can
• Turkey, ground (97% lean) 8 ounces for women; 16 ounces for men
• #Wee1 采购清单 豆类 1 1/2 cups, dry
• Chickpeas 15ounce can
• Hummus 8ounce container
• #Wee1 采购清单 坚果类 4ounce bag
• Almond butter (raw, unsalted) 12ounce jar
• Pistachios (raw, unsalted, no shell) 75 (about 3/4 cup) for women; 150 (about 1 ½ cups) for men
• #Wee1 采购清单 其他
• Apple cider vinegar 苹果醋 1 small bottle
• Black peppercorns 1 small container
• Canola oil 1 small bottle
• Chia seeds 9 tablespoons (about ⅔ cup)
• Cocoa powder (unsweetened) 2 tablespoons
• Coconut water 2 cups (1 pint container）
• Dijon mustard 1 small jar
• Dried Turkish figs 3
• Honey 1*4ounce bottle
• Kalamata olives 1 small jar
• Kosher salt 1 small container
• Olive oil 1 small bottle
• Paprika 1 container
• Shredded coconut (raw, unsweetened) 10 tablespoons (about 2/3 cup)
• Tamari 1 small bottle
• Vanilla extract 1* 2ounce bottle
• Chicken broth (low sodium) 1 ½ cups (from 1 pint container)
• Dark chocolate (70% cocoa or higher) 1* 3.5ounce bar
• Salsa verde (no sugar added 1 cup ( 1 ½ cups for men) (from a 12ounce jar)
• #Wee2 采购清单 农产品
• Arugula 4 cups
• Asparagus 1 bunch
• Avocado 1
• Baby spinach 1 * 5ounce bag
• Beefsteak tomato 3 medium
• Blueberries 2 cups (1 pint container)
• Butternut squash 1 small
• Carrot 1 medium
• Cherry tomatoes 2 cups (1 pint container)
• Collard greens 1 bunch
• English cucumber 1
• Garlic 10 cloves (about 2 heads)
• Ginger 1 4­inch piece
• Grapefruit 2
• Green beans 1 cup
• Kale 2 bunches
• Lemons 4
• Lime 2
• Mint 1 bunch
• Parsley 1 bunch
• Portobello mushroom caps 4 medium
• Red bell pepper 2
• Romaine lettuce 1 head
• Scallions 10 (from 2 bunches)
• Shallot­ 1 medium
• Snap peas 2 cups
• Strawberries 14 large (from 1 quart container)
• Zucchini 1 large
• #Wee2 采购清单 蛋奶
• Almond milk­ 3 ½ cups (from 1 quart container)
• Eggs 12 for women; 19 for men
• #Wee2 采购清单 肉/鱼
• Chicken thighs (skinless, bone­in) 8 ounces (2 medium, ½ pound total) for women; 16 ounces (4 medium or 3 large, 1 pound total) for men
• Pork loin (boneless)­ 12 ounces (¾ pound) for women; 24 ounces (1 ½ pounds) for men
• Salmon* (skinless)­ 8 ounces (2 4­ounce fillets, ½ pound total) for women; 16 ounces (2 8­ounce fillets, 1 pound total) for men
• Tuna 1 * 5­ounce can
• #Wee2 采购清单 豆类谷物
• Chickpeas 1 * 15­ounce can
• Quinoa ½ cup
• White beans 1 * 15­ounce can
• #Wee2 采购清单 其他
• Chicken stock (low sodium) 2 cups (from 1 quart container)
• Coconut water 1 cup
• Roasted red peppers 1 small jar

#BuzzFeedCleanEating Challenge for 2015的做法步骤

步骤 1

准备工作 1. 挑选开始的日期，周六采买，周日开始Day 1 2. 准备好各种厨具，保鲜盒，保鲜袋 Day 0 冷冻肉类 1. 冷冻三文鱼，标注“周一晚解冻” 2. 冷冻一半的火鸡肉，标注”周四晚解冻“ 3. 冷冻虾仁，标注”周五晚解冻“ Day 0 准备奶昔材料-冷冻 1. WK1 Sun早：半个香蕉 2. WK1 Wed早：一个香蕉 3. WK1 Wed晚：一个芒果，半个香蕉 4. WK1 Fri早：半个香蕉

步骤 2

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-1

步骤 3

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-2

步骤 4

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-3

步骤 5

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-4

步骤 6

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-5

步骤 7

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-6

步骤 8

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-7

步骤 9

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-8

步骤 10

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-9

步骤 11

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-10

步骤 12

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-11

步骤 13

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-12

步骤 14

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-13

步骤 15

http://buzzfeed.com/christinebyrne/2015-clean-eating-day-14

#BuzzFeedCleanEating Challenge for 2015的小贴士

个人觉得晚上的加餐没必要，可以省略。

菜谱创建时间：2016-03-10 23:32:12