Principles of Clean Eating
Light and fresh meals for Spring.
Eating clean is about eating more of the best and healthiest options in each of the food groups – and eating less of the not-so-healthy ones. That means embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats.
Some simple rules to follow and try our clean eating meal plan:
- Eat only whole grain foods. .Fresh produce is best.
- Keep meals simple. They are quicker and easier to prepare.
- Eat slower. Helps you enjoy the meal longer without overeating.
- Eat on a regular schedule. That will keep your metabolism and hunger in check.
- Avoid processed food thus nothing out of a box.
- Limit eating out as much as possible.
- Be sure to include the three body building basics in your meal planning: protein, carbs and fat
- Don’t drink your calories. Soft drinks (even diet) coffees and fruit juices can add a lot of empty calories to your daily intake.
- Watch out for too much salt, sugar and fat. Moderation is key.
- Get moving- make a conscious effort to exercise at least 30 minutes a day, or a total of 150 minutes a week.
This sound approach to eating and living well maximizes your energy and optimizes your health, making it more than just a diet. It’s a lifestyle, with built-in flexibility, meaning it can be adapted to fit most any kind of routine.
Low-Fat, High-Protein Vegetarian Salad
Enjoying a vegetarian diet doesn’t mean your protein should suffer! This delicious dish has a lot of protein without any meat! Very pleasing entrée for any meal.
- 6 cups shredded lettuce
- 1 cup diced orange pepper
- 1 cup diced red pepper
- 4 large eggs cooked and chopped
- 1 cup tomato, chopped
- 1 cup canned corn
- ½ cup low-sodium black beans, drained and rinsed
- 2 cups cooked quinoa
- ¼ cup dressing of choice
Add lettuce to bottom of salad dish. Line different veggies in rows. As shown in the picture. When serving scoop up a bit of every variety of vegetables to make a delicious vegetarian protein meal. Top salad with corn chips to add some crunch if desired.
French Inspired Spring Soup
Spring vegetables are beckoning to be used in healthy clean eating recipes. Here is a Leek potato and vegetables soup made with a French flavor.
- 2 Tbs butter or oil
- 2 stalks leeks, thoroughly washed and chopped
- 1 onion, chopped
- 2 quarts water
- 3 large potatoes, chopped
- 2 large carrots, chopped1/2 frozen spinach
- 1 bunch fresh asparagus, trimmed peeled and tops cut off and cut into 1 inch pieces
- 1/3 cup uncooked whole grain Basmati rice
- 2 Tbs salt
- 1 cup heavy cream or sour cream (optional)
- Or use almond milk instead.
Melt the butter/oil in a large pot over medium heat. Stir in the leeks and onion, and cook until tender.
Pour water into the pot. Mix in potatoes, carrots, asparagus, and rice. Season with salt. Bring to a boil, reduce heat, and simmer 30 minutes, until vegetables and rice are tender.
Stir spinach and Almond milk into the soup mixture, and continue cooking about 5 minutes before serving.
Preparation 25 minutes
Cauliflower Pizza Crust or Flatbread
Pizza is one of those ever popular staple foods in most households. Kids just love pizza!!! To avoid the gluten make a cauliflower crust that will satisfy those who want to follow the clean eating way.
- 1 large cauliflower, cut into chunks
- 2 cups (8-ounce) fat-free, shredded, mozzarella cheese, divided
- 2 eggs, lightly beaten
- 2 cloves garlic, minced
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- 2 Tbs pesto sauce
Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.
Place cauliflower in a microwaveable bowl, cover, and microwave 5 minutes, or until soft; let cool slightly. Drain well.
Place cauliflower in a food processor with small shredder blade and process until it reaches the consistency of rice. Heat a frying pan on medium heat and spread cauliflower onto the dry pan allowing it to draw out all the wetness of the vegetable.
You know it is dry when the pot stops sizzling. Allow to cool
In a bowl, combine cauliflower, 1 cup grated hard cheese, eggs, garlic, onion powder, salt, and pepper until well mixed. Spread mixture in a 1/2-inch-thick even layer on baking sheet.
Allow to bake for 15 minutes or so until golden brown. Remove from oven and allow to cool
Top with remaining cheese thin slices tomatoes and drizzle with pesto or tomato sauce. Alternatively it can be topped with sliced red peppers, red onions and sliced mushrooms for an all dressed gluten free pizza.
Bake 20 to 25 minutes, or until golden. Slice into desired pieces and serve immediately.
Preparation 20 minutes
Spanish Lentil Salad
Lentils! People have a love or hate relationship with lentils. Some love it and some people hate it. Then, there are those that never even tasted it. Lentils are very healthy and beneficial for us. They are a good source of potassium, calcium, zinc, niacin and vitamin K, and are particularly rich in dietary fiber, lean protein, folate and iron.
The Centers for Disease Control and Prevention reports that eating plenty of nutrient-dense foods like lentils can lessen your risk of many serious medical problems. Therefore they are considered a super food.
If you never tried them now is a good time to experiment with them.
- 1 cup dry lentils picked through and rinsed
- 1 bay leaf
- 1 chopped roasted red peppers
- 1/4 cup chopped red onions
- 1/4 cup chopped celery
- 2 Tbs freshly chopped dill
- 2 Tbs red wine vinegar OR fresh squeezed lemon juice
- 1 Tbs extra-virgin olive oil
- 1/2 tsp kosher or sea salt or to taste
- 1/2 tsp paprika (smoked or regular)
Add lentils and bay leaf to 1 cup water. Bring lentils to a fast simmer over medium-high heat. Reduce heat to low and cook for 20 to 25 minutes, uncovered, or until tender. Drain Lentils in a colander. Remove bay leaf and discard.
Allow lentils to chill in the refrigerator. Once chilled, combine lentils with vegetables and dill.
Whisk dressing together. Add it to the salad and toss to combine. Sprinkle parmesan onto salad.
Serve and enjoy!
Preparation 20 minutes
Strawberry-Rhubarb Jelly Dessert
Rhubarb is synonymous with spring. Markets are now full with this delicious tart vegetable that lends itself to many dishes. Whenever available we juice it with a green apple for a powerful cleanser. Avoid the leaves as they have oxalic acid a poisonous substance harmful for humans.
The stems have many health benefits such as:
- stimulates bone growth and repair
- Eases digestion
- Helps prevent Alzheimer’s
- Reduces risk of cardiovascular disease just to name a few.
But here is a recipe that can be a very refreshing dessert.
- 3 cups fresh rhubarb, cut into 1/2-inch-thick slices 1 cup water
- 1 cup water or as needed
- 1/2 cup sugar
- 1 pkg. (10 g) Strawberry Jello Powder (sugar free if available)
Place rhubarb in large saucepan. Add water and sugar; mix lightly. Bring to boil on medium heat, stirring constantly. Boil 10 min. Remove from heat.
Stir in Jello powder until completely dissolved. Pour evenly into 7 dessert cups.
Refrigerate 3 hours or until firm.
Prep Time 10 min.
Total Time 3hr. 10