原木子叶
#BuzzFeedCleanEating Challenge for 2015
0
人做过这道菜
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
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 | |
| 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 | |
| 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 | |
| Chickpeas | 15ounce can |
| Hummus | 8ounce container |
| Wee1 采购清单 坚果类 | |
| 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
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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
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-1
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-2
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-3
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-4
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-5
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-6
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-7
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-8
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-9
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-10
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-11
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-12
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-13
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http://buzzfeed.com/christinebyrne/2015-clean-eating-day-14
小贴士
个人觉得晚上的加餐没必要，可以省略。
