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Last week we looked at getting to grips with the concept of clean eating. Today we are following on with some easy to make, delicious recipes so you can put theory into practice.
As we said, clean eating doesn’t have to be a radical departure from the way you eat today but a shift towards enjoying more the good stuff and dropping the less healthy, processed foods that can be so tempting.
Clean eating meals tend to be lower in salt, sugar and calories and because they don’t contain processed ingredients you know exactly what’s in the food you’re cooking.
So here we go with a breakfast, lunch and dinner option.
If you start the day the clean way, you’re more likely to carry on the same. This clean strawberry, avocado and mint smoothie is the perfect way to kick start your system.
You will need:
1 organic banana
2 cups fresh strawberries
3 teaspoons of fresh mint
2 pitted dates
1 cup of coconut water (mineral water if you prefer)
A few ice cubes
Put all the ingredients in your blender, whizz until smooth and enjoy. You can add a handful of organic oats to keep your fuller for longer and of course if you want to go green, blast some spinach or kale into the mix too.
A chunky, bean salad loaded with goodness and nutrients will not only protect your joints and heart but also stop that mid-afternoon slump a cheese and mayo packed sandwich can cause.
This is really simple but really filling and can be made the night before and taken to work.
You will need:
Small can of chickpeas, rinsed and drained
Small can of kidney beans, rinsed and drained
Salad leaves of your choice
A large handful of fresh shredded carrot
One chopped apple
½ a red pepper, sliced
¼ cucumber chopped
1 tablespoon of pumpkin and sesame seeds
Mix these ingredients together then create a dressing from half the juice of a lemon, two teaspoons olive oil, a small teaspoon of ground cumin and a pinch of salt. Drizzle the dressing over the salad and enjoy with a wholemeal pitta.
A chicken and potato tray bake is a super-easy, totally tasty dinner that the whole family can enjoy together ad it is perfect when entertaining friends.
You will need:
4 large organic chicken thighs
3 tablespoons of olive oil
500g of organic new potatoes (halved)
1 organic, unwaxed lemon
140g green olives
8 bay leaves – preferably fresh rather than dried
6 cloves of garlic
Watercress and spinach salad to serve
Set your over to 200C/180C fan/gas 6. Pour the oil into a roasting tin and add the potatoes, olives, lemon, bay leaves and garlic. Mix everything together and insure all ingredients are equally coated in the oil. Next add the chicken, skin-side up, season and put in the over for an hour. Check the potatoes are softening after one hour, then cook for another twenty minutes to ensure the meat is perfectly cooked. Serve with a salad and iced water with lemon and cucumber.
During the day enjoy healthy clean snacks, drink plenty of water and keep caffeine and alcohol to a minimum.
If you have a clean eating recipe, let us know about it.