The definition of the term 'clean eating' very much depends on who you ask... For me, it's about eating as 'close to the ground' as possible. That is - trying to keep my diet as far from the factory floor as possible. But, as you can expect, this is a tall order.
So, for me, I think there are five rules guiding me... And I've added these into my lifestyle gradually. I'm sure if you ask me in 12 months' time, there may be a few more in there.
1.) Eat lots of vegetables (and some fruit too!)
Packed with vitamins and colour, vegetables are as close to nature as you can come. Before you put it in your shopping cart, ask yourself where it's come from. Is it from a bush, tree, the ground or a vine? Then you're doing ok. If you're answer is 'factory', then think again. That said, I do include some vegetables which are flash frozen - that is frozen upon picking. This allows me to eat out of season, reduces wastage and keeps my budget under control.
2.) Prepare your meat yourself
By purchasing your meat whole and from a butcher, you can assure yourself that nothing harmful has been added. Look at the label for sausage or ground meat and you'll be surprised. But don't let this stop you from enjoying these things. Any reputable butcher will grind your meat or you so you know exactly what's in it. But do bear in mind that your butcher may put a minimum on you for doing this.
3.) Go brown
My first step towards this new lifestyle was swapping my white processed flours for whole grains. While taking this step may need some adjustment, it is well worth it - particularly if you struggle with IBS (like me), Every time I go to the store, their range is wider, so explore and see what takes your fancy.
4.) Never assume - always check the label
Just today I was looking at my 'healthy' seeded tortilla wraps and was dismayed to find that contained loads of added sugar and lots of other nasties. It really pays to get into the habit of checking labels and identifying your ingredients. And, if there's more than, say five, ingredients, you may want to steer clear...And if there's something you've never heard of? Or a vague description? Put the packet down and walk away. (Luckily the internet is packed with lots of clean alternatives. It may take a minute or two to prepare, but you'll enjoy it that little bit more.
5.) Eat little and often (5 times a day!)
My day consists of three 'main' meals and two decent-sized snacks. To give you an idea of a snack, I may have a banana with a teaspoon of organic peanut butter in a half tortilla wrap, or bunch of carrot sticks with a pot of homemade hummus, followed by an apple. For breakfast, I might have a small bowl of easy granola with yoghurt and a banana or a couple of poached eggs with steamed spinach on a wholewheat muffin. My lunches and dinners are mainly plant-based, so I might have a bowl of butternut squash, carrot and sweet potato soup with a slice of rye bread or harissa roast vegetables with wholewheat couscous and a little bit of crumbled goat's cheese over the top.
Saturday, 26 April 2014
Clean eating recipe: Piri Piri chicken with spicy sweet potato wedges
One of my greatest discoveries since starting to eat clean is my appreciation for complex flavours. Piri Piri is a Portuguese speciality. It's an aromatic, strong chili sauce featuring bird's eye chili peppers.
In this clean eating recipe, I've blended it with yoghurt and it serves as a marinade. As well as being delicious hot, I like to cook a bit extra so I can have it as part of a salad or with some shredded lettuce leaves in a wrap with an extra dollop of yoghurt.
To make four servings, you'll need:
In this clean eating recipe, I've blended it with yoghurt and it serves as a marinade. As well as being delicious hot, I like to cook a bit extra so I can have it as part of a salad or with some shredded lettuce leaves in a wrap with an extra dollop of yoghurt.
To make four servings, you'll need:
- 3 bird's eye chilis
- 3 cloves garlic, peeled
- 1/3 c reduced fat Greek yoghurt
- 1/8 c red wine vinegar
- 1 tbsp Spanish paprika (divided into 2/3 tbsp and 1/3 tbsp)
- 3/4 tsp oregano
- 3/4 tsp coriander
- 1/2 tsp sea salt
- 1 lb chicken thighs (boneless and skinned)
- 4 small to medium sweet potatoes, scrubbed and split into wedges
- 3/4 tsp garlic powder
- olive oil spray
- 1 lemon, juiced
1. In a food processor, blitz together: chili, garlic, yoghurt, vinegar, 2/3 tbsp paprika, oregano, coriander and 1/4 tsp salt. Blend until smooth and set aside for a moment.
2. Place chicken in a large bowl and pour marinade over the top of it. After stirring to coat, cover and refrigerate for at least 4 hours - preferably overnight.
3. Preheat oven to 200C.
4. Place sweet potato wedges into a bowl, spray with olive oil spray and coat with remaining paprika, garlic powder, salt and lemon juice. Toss well.
4. Pop potato wedge onto a baking sheet and cook for 30 minutes - turning half way.
5. Place chicken onto baking tray and discard leftover marinade and cook for 20 to 30 minutes - turning halfway.
Friday, 11 April 2014
Hot, hot, hot turkey chili
There's nothing quite as comforting as a hot bowl of chili on a cold winter's day... or any day or that matter. Loaded with goodness, they're hearty and healthy.
And, if you're constantly looking for ways to save time with your cooking, quick, too. Even though it's just my son and I eating this turkey chili for a weekday dinner, there's always enough left over for at least a couple of lunches in the week. Follow the recipe below for four good sized adult meals.
Ingredients:
2 tbsp olive oil
550g ground turkey
3 tbsp chili powder
1 tbsp grill/steak seasoning
1 tbsp ground cumin
2 tbsp worcestershire sauce
2 tbsp tobasco
1 large yellow onion, peeled and quartered
2 bell peppers, diced
1/2 bottle lager
28oz passata
1 tin red kidney beans, drained
1 cup corn kernels, frozen
1. Heat skillet over medium hot heat.
2. Add olive oil and ground turkey to pan.
3. Season with spices (chili, seasoning, cumin) and then add in tobasco and worcestershire sauce.
4. Keep turning meat, breaking up as necessary and cook for 5 minutes.
5. Add in the onion and peppers and cook for 10 minutes more.
6. Remove meat and set aside. (Keep warm.)
7. Add beer and deglaze pan.
8. Add tomato sauce, red kidney beans and corn. Return turkey to pan.
9. Heat through for a further 10 minutes.
To serve, top with a fresh salsa, creme fraiche and coriander. I have mine with sweet potato wedges, but it takes equally as nice with some brown rice with some crumbly feta.
And, if you're constantly looking for ways to save time with your cooking, quick, too. Even though it's just my son and I eating this turkey chili for a weekday dinner, there's always enough left over for at least a couple of lunches in the week. Follow the recipe below for four good sized adult meals.
Ingredients:
2 tbsp olive oil
550g ground turkey
3 tbsp chili powder
1 tbsp grill/steak seasoning
1 tbsp ground cumin
2 tbsp worcestershire sauce
2 tbsp tobasco
1 large yellow onion, peeled and quartered
2 bell peppers, diced
1/2 bottle lager
28oz passata
1 tin red kidney beans, drained
1 cup corn kernels, frozen
1. Heat skillet over medium hot heat.
2. Add olive oil and ground turkey to pan.
3. Season with spices (chili, seasoning, cumin) and then add in tobasco and worcestershire sauce.
4. Keep turning meat, breaking up as necessary and cook for 5 minutes.
5. Add in the onion and peppers and cook for 10 minutes more.
6. Remove meat and set aside. (Keep warm.)
7. Add beer and deglaze pan.
8. Add tomato sauce, red kidney beans and corn. Return turkey to pan.
9. Heat through for a further 10 minutes.
To serve, top with a fresh salsa, creme fraiche and coriander. I have mine with sweet potato wedges, but it takes equally as nice with some brown rice with some crumbly feta.
Thursday, 10 April 2014
Gyro burger with Greek salad
Occasionally I'll crave kebabs... and not your healthy ones either. Thankfully I've found a solution to this very unclean craving... in one clean-eating package. While I eat these mini-burgers with chicken or turkey, they are just as tasty with lamb. (Just not as low-fat!)
This recipe produces 8 small burgers - enough for 4 portions.
Ingredients:
600g ground chicken or turkey
1 c plain yoghurt
50g fresh parsley, chopped
2 cloves garlic, chopped
1 tbsp ground cumin
1.5 tsp dried oregano
1.5 tsp sweet paprika
1 tbsp grill seasoning
4 tbsp Extra-virgin olive oil (1 for drizzling and 3 for dressing)
1 cucumber, diced
1 bell pepper, diced
4 celery ribs, chopped
1/2 lg red onion, chopped
2 tomatoes, roughly chopped
150g feta, crumbled
150g olives, chopped (optional)
6 pickled peppers, chopped
2 lemons, juiced
Tabasco
Sea salt
2 wholewheat pitta bead, warmed and halved
1. Preheat grill pan or skillet
2. In a large bowl, combine ground meat, yoghurt, parsley, spices and seasonings.
3. Split into 8 even sections and form each into a patty.
4. Drizzle olive oil onto patties.
5. Place in skillet and cook for 3 minutes on each side.
6. Once cooked, set aside and keep warm.
7. In another bowl, combine cucumber, bell pepper, celery, red onion, tomatoes, feta, olives and peppers.
8. Mix lemon juice, hot sauce and salt and drizzle over salad.
9. Drizzle over with olive oil.
10. Season to taste.
To serve: Place salad on plate, top with patties and serve with half pitta bread.
This recipe produces 8 small burgers - enough for 4 portions.
Ingredients:
600g ground chicken or turkey
1 c plain yoghurt
50g fresh parsley, chopped
2 cloves garlic, chopped
1 tbsp ground cumin
1.5 tsp dried oregano
1.5 tsp sweet paprika
1 tbsp grill seasoning
4 tbsp Extra-virgin olive oil (1 for drizzling and 3 for dressing)
1 cucumber, diced
1 bell pepper, diced
4 celery ribs, chopped
1/2 lg red onion, chopped
2 tomatoes, roughly chopped
150g feta, crumbled
150g olives, chopped (optional)
6 pickled peppers, chopped
2 lemons, juiced
Tabasco
Sea salt
2 wholewheat pitta bead, warmed and halved
1. Preheat grill pan or skillet
2. In a large bowl, combine ground meat, yoghurt, parsley, spices and seasonings.
3. Split into 8 even sections and form each into a patty.
4. Drizzle olive oil onto patties.
5. Place in skillet and cook for 3 minutes on each side.
6. Once cooked, set aside and keep warm.
7. In another bowl, combine cucumber, bell pepper, celery, red onion, tomatoes, feta, olives and peppers.
8. Mix lemon juice, hot sauce and salt and drizzle over salad.
9. Drizzle over with olive oil.
10. Season to taste.
To serve: Place salad on plate, top with patties and serve with half pitta bread.
Chinese orange chicken lettuce wraps
When it comes to eating, I have long been a specialist in junk food. So one of my aims is to deliver the convenience and indulgence of 'junk' in a clean eating package.
These Chinese orange chicken lettuce wraps are packed with flavour and crunch... without the processing.
If you are serving this for a family, you may want to invest in some good quality wholemeal, seeded wraps and let younger diners wrap up their dinner themselves.
This one-pot recipe serves four hearty appetites. It takes about 20 minutes to prepare - making it perfect for a quick weekday meal.
Ingredients
2 cups fresh mushrooms, sliced
600g chicken breast, chopped into small pieces
2 tbsp peanut oil
Sea salt/black pepper
3 cloves garlic, chopped
1 inch ginger, finely chopped
1 orange, zested and juiced
1/2 red pepper, finely chopped
1 can water chestnuts, drained and chopped
3 spring onions, chopped
3 tbsp hoisin sauce
Salad leaves
1 head of lettuce, leaves separated
1. Heat large skillet to high.
2. Add oil to skillet.
3. Add chicken to skillet and stir fry for 1 to 2 minutes.
4. Add mushroom and cook for further 1 to 2 minutes.
5. Season with coarse black pepper and sea salt.
6. Add garlic and ginger and cook for 1 minute more.
7. Add orange zest, red pepper, water chestnut and spring onions and cook for another minute.
8. Add hoisin sauce and toss to coart.
9. Remove from heat.
10. Lay out salad leaves on a platter and pour chicken mixture over top to wilt.
11. Squeeze orange juice over the top.
12. Place spoonful of mixture onto lettuce leaf, fold up and eat.
These Chinese orange chicken lettuce wraps are packed with flavour and crunch... without the processing.
If you are serving this for a family, you may want to invest in some good quality wholemeal, seeded wraps and let younger diners wrap up their dinner themselves.
This one-pot recipe serves four hearty appetites. It takes about 20 minutes to prepare - making it perfect for a quick weekday meal.
Ingredients
2 cups fresh mushrooms, sliced
600g chicken breast, chopped into small pieces
2 tbsp peanut oil
Sea salt/black pepper
3 cloves garlic, chopped
1 inch ginger, finely chopped
1 orange, zested and juiced
1/2 red pepper, finely chopped
1 can water chestnuts, drained and chopped
3 spring onions, chopped
3 tbsp hoisin sauce
Salad leaves
1 head of lettuce, leaves separated
1. Heat large skillet to high.
2. Add oil to skillet.
3. Add chicken to skillet and stir fry for 1 to 2 minutes.
4. Add mushroom and cook for further 1 to 2 minutes.
5. Season with coarse black pepper and sea salt.
6. Add garlic and ginger and cook for 1 minute more.
7. Add orange zest, red pepper, water chestnut and spring onions and cook for another minute.
8. Add hoisin sauce and toss to coart.
9. Remove from heat.
10. Lay out salad leaves on a platter and pour chicken mixture over top to wilt.
11. Squeeze orange juice over the top.
12. Place spoonful of mixture onto lettuce leaf, fold up and eat.
Wednesday, 9 April 2014
Easy granola recipe: a delicious way to start the day
"Start the day as you mean to go on," or so they say... For years I forced myself to down fruit and yoghurt - despite never quite enjoying that combo. If you're going to take on board little changes, I think being able to enjoy the outcomes is important if you want them to stick.
This easy-to-make granola recipe is tasty, simple and healthy. It's definitely more-ish. Follow the recipe below to create 15 delicious portions which can be served with milk (skimmed, almond, or even yoghurt. The choice is yours.)
(It also works really well as a snack for you... or for kids of all ages: from pre-school to high school.)
Ingredients:
2 tbsp vegetable oil
125ml maple syrup
2 tbsp honey
1 tsp vanilla extract
300g rolled oats
50g sunflower seeds
4tbsp sesame seeds
50g pumpkin seeds
100g almonds - flaked
100g mixed raisins
50g flaxseed
1. Heat your oven to 150C (fan 130C).
2. Mix oil, maple syrup, honey and vanilla in a large bowl.
3. Mix in sunflower seeds, sesame seeds, pumpkin seeds, flaxseed and almonds an mix well.
4. Turn out your sticky granola mix onto two baking sheets and spread evenly.
5. Bake for 15 minutes.
6. Remove from oven and blend in the raisins.
7. Bake for 15 minutes more.
8. Remove from oven and scrape granola onto a cool, flat tray to cool.
9. Once cooled, you can store your granola in an air-tight container for one month.
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