Clean Eating Recipes
Eating clean may sound like an “out there” buzz term, but the basic principles behind this movement are founded on sound nutrition. Once you get used to it, cooking and eating clean recipes is a snap, even during busy weeknights. To make life easier, plan your menu ahead of time and keep your pantry stocked with healthy “clean” foods. All of these “clean” dishes come together in less than an hour and all of them use simple ingredients most people have on hand or can be quickly picked up at the grocery store.
Here are the seven core principles of clean eating today:
1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.
2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.
3. Include some protein, carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.
4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.
5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.
6. Don’t drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water.
7. Get moving.
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.
Clean Eating Recipes:
Slow Cooker Salsa Chicken
Cilantro Lime Fajita Salad with Honey Lime Vinaigrette Recipe
Slow Cooker Enchilada Soup
Rosemary and Sea Salt Sweet Potato Chips
Stuffed Pepper Soup
Zucchini Italiano Casserole
Apple, Cranberry, and Almond Coleslaw
Crockpot Chicken Tortilla Soup
Morning Fiesta Healthy Breakfast Nachos
Cheesy Italian Baked Beans