Keeping it Clean: An effortless guide to clean eating

Staying healthy is so much more than just going to the gym every day. Its about fuleing your body from the inside. So much about health surrounds the food we eat and how we prepare it.

“The latest and best scientific evidence, which shows that a plant-based diet rich in vegetables, whole grains, healthy fats, and healthy proteins lowers the risk of weight gain and chronic disease.” says Harvard Medical School.

THE HEALTHY EATING PLATE METHOD

This eating ideology was developed by Harvard Medical Researchers to help people create better lives through food. They have outlined the most fundamental parts of healthy eating to prevent disease and live a long, happy life.

Vegetables

Eating an abundant and diverse variety of vegetables provides an array of fiber, vitamins, and minerals that help support healthy digestion.

Whole Grains

Whole grains like whole wheat bread and rice are good and healthy carbs that create energy for an everyday active life.

Healthy Oils

Start cooking everything in olive oil and avocado oil. These oil help aid healthy digestion and are derived from natural sources.

Fruit

Similar to vegetables, fruit produces many necessary vitamins and minerals that support healthy living.

Healthy Proteins

“Fish, poultry, beans, or nuts contain healthful nutrients.” These proteins are low in saturated fats and high in omega-3s.

Water

Drinking lots of water during the day helps hydrate the body and maintain healthy digestion.

SUPERFOODS THAT BOOST YOUR DIET

  • Berries (High in fiber and their natural colors are loaded with antioxidants great for fighting of diseases)

  • Fish (Great source of protein and fatty acids)

  • Unflavored Nuts (Almonds, cashews, pistachios, walnuts; pairs really well sprinkled on a salad)

  • Dark leafy greens (Amazing source of Vitamin C,A; Kale, Spinach, Arugla can all be tossed in a salad or even a smoothie)

  • Legumes (This category includes Black, Red, Kidney and Garbanzo beans; easily added to soups and casseroles)

Cooking made enjoyable!

The art of cooking has a lot to do with experimenting and being creative with ingredients and thats why it is so enjoying.

WAYS TO CREATIVELY COOK:

  • Adding fruits to savory dishes (Mango salsas, strawberry spinach salad, grilled pineapples)

  • Stuffed Vegetables (Stuffed peppers, Zucchini, and Squash)

  • Throw it into a bowl (Egg roll in a bowl, Taco in a bowl, Salmon sushi bowl

HEALTHY EVERYDAY RECIPES:

Roasted Brussel Sprout Ceasar

Ingredients

  • 2 cups shaved Brussels sprouts

  • 1 tbsp of parmesan cheese

  • Primal Ceasar Dressing

  • Croutons

Steps

Roast shaved brussel sprouts in airfryer for 12 minutes on 400. Once roasted assemble in a bowl with the dressing and parmesan. Finish its off with croutons and salt and pepper to taste.

Avocado Mango Chicken salad

Ingredients

  • 2 boneless skinless chicken breasts, poached and cut into bite-sized pieces

  • 2 avocados, cubed

  • 1 small mango, cubed

  • 100 g grape tomatoes, quartered

  • 80 g fresh or frozen corn

  • 1/4 red onion, thinly sliced

  • Jalapeno-Lime vinagrette

Steps

In a large bowl, combine salad ingredients and prepared dressing. Gently toss until salad is coated in dressing, then season to taste with salt and pepper.

Spaghetti Squash Bake

Ingredients

  • Ingredients

  • Spaghetti Squash

  • Tomato sauce

  • Ground Turkey (or meat substitute)

  • Parmesan

Steps

Cut spaghetti squash in half and roast for 20 minutes at 400 degrees. In a pan, cook the ground turkey in avocado oil. Fill spaghetti squash sauce, ground turkey, and parmesan. Place back in the oven for 20 more minutes.

You can find more recipes in the Jan. 2024 Issue.

Written by

Lk Cox & Casey Gumm