What Does It Mean to "Eat Clean"?

First of all I took all of this information from another website:  Eating Clean for Dummies.

The Basic Principles of Eating Clean

Eating clean involves not only choosing the right foods to eat but also avoiding all of the junk foods and processed foods that are so readily available. The keys to good health and proper nutrition are in the following principles:

Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and seeds.

Avoid processed foods: Processed foods are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping basket.

Eliminate refined sugar. Refined sugar provides nothing but calories. Other sweeteners can be used, but with all the good foods you add to your diet, refined sugar really has very little place in the eating clean plan.

Eat five or six small meals a day. By eating smaller meals throughout the day you can help rev up your metabolism and reduce the chance that you’ll eat some Funyuns rather than that whole grain cracker with nut butter and strawberries. You never get so hungry on this plan that you’ll feel deprived or feel the need to cheat.

Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to make satisfying, delicious meals your family will love.

Combine protein with carbs. When you do snack or eat a meal, make sure that meal is balanced. For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food, combine protein with carbs or carbs and fat. This simple act will fuel your body and quash hunger pangs.

Spices

I also got this information from another website: 

Spices

Basil: This bright-green delicate leaf contains flavonoids that act as powerful antioxidants. It’s also high in vitamins A and K and has a good amount of potassium and manganese. You can grow basil plants on a sunny windowsill throughout the year or grow it in your garden and preserve it by freezing or drying it. Use peppery and minty basil in tomato sauces, salad dressings, pesto, sandwich spreads, soups, and chicken, beef, pork, and fish dishes.

Marjoram: This fragrant herb contains many phytochemicals — including terpenes, which are anti-inflammatory — lutein, and beta carotene. Plus, it has lots of vitamin C and vitamin D. Marjoram is delicious in any dish made using beef and is perfect with vegetables like tomatoes, peas, carrots, and spinach. Together with bay leaf, parsley, thyme, and tarragon, it makes a bouquet garni to use in stews and soups.

Mint: Mothers used to offer mint to kids for upset stomachs because it soothes an irritated GI tract. But did you know it may be a weapon against cancer, too? It contains a phytochemical called perillyl alcohol, which can stop the formation of some cancer cells. Mint is a good source of beta carotene, folate, and riboflavin. Use it in teas, in desserts, as part of a fruit salad or lettuce salad, or as a garnish for puddings.

Oregano: Used in Italian dishes, this strong herb is a potent antioxidant with the phytochemicals lutein and beta carotene. It’s a good source of iron, fiber, calcium, vitamin C, vitamin A, and omega-3 fatty acids. Who knew that spaghetti sauce could be so good for you? Add spicy and pepper oregano to salad dressings, soups, sauces, gravies, meat dishes, and pork recipes.

Parsley: Do you ever wonder what’s happened to all the parsley garnish that has been left on plates in restaurants over the years? If only people knew then how healthy it really is! This mild and leafy herb is an excellent source of vitamin C, iron, calcium, and potassium. Plus, it’s packed with flavonoids, which are strong antioxidants, and folate, which can help reduce the risk of heart disease. Use it in everything from salads as a leafy green to rice pilafs, grilled fish, and sauces and gravies.

Rosemary: Rosemary contains terpenes, which slow down free radical development and stop inflammation. Terpenes may also block some estrogens, which cause breast cancer. Use this pungent and piney herb in soups, stews, meat, and chicken dishes. Chop some fresh rosemary to roast a chicken, cook with lamb or beef, or mix with olive oil for a dip for warm whole-wheat bread.

Sage: Sage contains the flavonoid phytochemicals apigenin and luteolin and some phenolic acids that act as anti-inflammatory agents and antioxidants. Perhaps sage’s most impressive effect may be against Alzheimer’s disease by inhibiting the increase in AChE inhibitors. Its dusky, earthy aroma and flavor are delicious in classic turkey stuffing (as well as the turkey itself), spaghetti sauces, soups and stews, and frittatas and omelets.

Tarragon: This herb tastes like licorice with a slightly sweet flavor and is delicious with chicken or fish. It’s a great source of phytosterols and can reduce the stickiness of platelets in your blood. Tarragon is rich in beta carotene and potassium, too. Use it as a salad green or as part of a salad dressing or mix it with Greek yogurt to use as an appetizer dip.

Thyme: This herb is a good source of vitamin K, manganese, and the monoterpene thymol, which has antibacterial properties and may help protect against tumor development. It’s fresh, slightly minty, and lemony tasting, making it a great addition to everything from egg dishes to pear desserts to recipes featuring chicken and fish.

Cinnamon: The aroma of cinnamon is one of the most enticing in cooking; just the smell can help improve brain function! It can also reduce blood sugar levels, LDL cholesterol, triglycerides, and overall cholesterol levels. Cinnamaldehyde, an organic compound in cinnamon (go figure!), prevents clumping of blood platelets, and other compounds in this spice are anti-inflammatory. Add cinnamon to coffee and tea, use it in desserts and curries, and sprinkle some on oatmeal for a great breakfast.

Cloves: These flower buds are a great source of manganese and omega-3 fatty acids. They contain eugenol, which helps reduce toxicity from pollutants and prevent joint inflammation, and the flavonoids kaempferol and rhamnetin, which act as antioxidants. Cloves are a great addition to hot tea and coffee as well as many dessert recipes, including fruit compote and apple desserts.

Cumin: This spice is rich in antioxidants, which may help reduce the risk of cancer. It also has iron and manganese, which help keep your immune system strong and healthy. Add cumin to Middle Eastern recipes, rice pilafs, stir-fried vegetables, and Tex-Mex dishes.

Nutmeg: Nutmeg is rich in calcium, potassium, magnesium, phosphorus, and vitamins A and C. It can help reduce blood pressure, acts as an antioxidant, and has antifungal properties. The lacy covering on nutmeg is used to make mace. Keep a whole nutmeg in a tiny jar along with a mini rasp to grate it fresh into dishes with spinach, add it to hot tea, use it in curry powder, and add it to rice pudding and other desserts.

Turmeric: This spice is one of the healthiest foods on the planet. Curcumin, a phytochemical in turmeric, can stop cancer cells from reproducing and spreading, slow Alzheimer’s disease progression, and help control weight. In fact, researchers are currently studying curcumin as a cancer fighter, painkiller, and antiseptic. Turmeric gives foods a pretty yellow color and is an inexpensive substitute for saffron. Use it in Indian foods, egg salads, sauces, tea, and fish and chicken recipes.

Pizza Dough - Gluten Free

Pizza Crust   (wheat free and gluten free)

Virtually everyone who can't eat wheat or gluten misses good bread and good pizza crust. Well this is REALLY good pizza crust.

Hate those floppy pizzas that you can't pick up and eat with your hands? This pizza crust is crisp and firm, no floppy pizza here!

Makes one 12" thin pizza crust.

85 g brown rice flour (3/4 cup)

85 g tapioca flour

7 g dried yeast (gluten free version) (8 g = 2 tsp)

2 tsp xanthan gum

1 tsp unflavoured gelatine (agar, Knox)

Pinch salt (1 tsp)

1 tsp dried oregano

1 tsp olive oil

1 tsp vinegar

150 ml warm water

Toppings of choice

 

Preheat oven: 200°C, 400°F, Gas 6

1.  In a mixing bowl combine the rice flour, tapioca flour, yeast, xanthan gun, gelatine, salt and optional oregano.

2.  In a separate bowl mix the olive oil, vinegar and warm water.

3.  Make a well in the center of the dry ingredients and add the wet mixture. Beat well for 5 - 6 minutes by hand, or for 3 minutes in a food mixer. The dough should be soft and slightly sticky.

4. Line a baking sheet with baking parchment, or lightly oil and flour. Put the dough on the baking sheet and using your hands knead the dough into a circular shape. Sprinkling with flour to stop sticking.

5. Make the edges slightly thicker to retain the filling. For the tomato sauce base we used plain crushed tomatoes for quickness, however you can make a tomato sauce to suit your taste, or use a store bought version. Then top with grated cheese (or non-dairy cheese if you're aiming for a vegan version), chopped veggies, jalepenos, herbs etc.

6. Bake the pizza base for 10 minutes.

7. Top the pizza with toppings of your choice and put back into the oven for 25 minutes, until golden brown and base crispy.

In case you're wondering why no sugar is used to activate the yeast, it's not needed. The yeast will work perfectly okay without using sugar.  This pizza is delicious either hot or cold and family members or guests will not notice the difference. 

Why not make small pizzas, approximately 3-4 inches in diameter to serve as a great buffet food, or little snacks.

Freezer Meal: Sausage and Egg Breakfast Burritos

Author: Skinny Mom’s Kitchen

Recipe type: Breakfast

Serves: 15

Ingredients

• 1lb ground breakfast sausage
• 12 eggs
• ¾ cup milk
• 1 cup salsa
• 1 cup shredded taco cheese

Instructions

1. Using a large skillet brown the sausage and cook till done (about 8 minutes). Break into small pieces.
2. Combine eggs and milk and whisk together until blended. Add to skillet with sausage. Cook until the eggs are set (about 5-7 minutes)
3. Add in salsa and cheese to the sausage and egg mixture. Cook for another 5-7minutes or until cheese is melted and eggs are completely cooked.
4. After it is finished cooking let the mixture cool slightly.
5. Lay a burrito flat then in the center of each burrito add ⅓ cup of the mixture and roll up.

Notes:  One thing I want to mention is I did use regular pork sausage for this recipe  because I could not find turkey breakfast sausage anywhere.  If you can find turkey breakfast sausage then I recommend using it to help further reduce the calories.

 

Freezing Instructions Wrap each burrito in plastic wrap and then place all into a freezer bag(s).  

Reheating Instructions These burritos reheat better if you take them out and put in the refrigerator the night before. Don’t worry if you forget. Take burrito out of the freezer bag and plastic wrap. Place in the microwave for 2½ minutes. These can also be warmed up in the toaster oven or a panini press. Be careful of some of the juices that might come out when biting into it.

Nutrition Information

Serving size: 1 burrito Calories: 332 Fat: 17 Carbohydrates: 28 Fiber: 2 Protein: 15

Basics of Gluten Free

Taken from the Mayo Clinic web site.

Allowed foods
Many healthy and delicious foods are naturally gluten-free:

• Beans, seeds, nuts in their natural, unprocessed form
• Fresh eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits and vegetables
• Most dairy products

It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet:

• Amaranth
• Arrowroot
• Buckwheat
• Corn and cornmeal
• Flax
• Gluten-free flours (rice, soy, corn, potato, bean)
• Hominy (corn)
• Millet
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff

Always avoid
Avoid all food and drinks containing:

• Barley (malt, malt flavoring and malt vinegar are usually made from barley)
• Rye
• Triticale (a cross between wheat and rye)
• Wheat

Avoid unless labeled 'gluten-free'
In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:

• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

Links:
Strawberries are gluten free

Cheese Scalloped Potatoes

Recipe courtesy of Emeril Lagasse

Prep Time:  10 min

Cook Time:  50 min

Serves:  4 servings

Ingredients

• 1/4 cup chopped onion
• 2 tablespoons butter
• 2 tablespoons flour
• 1 1/4 cups milk
• 1 cup grated Cheddar cheese
• Salt and pepper
• 3 potatoes, peeled and thinly sliced, not rinsed

Directions

Preheat oven to 350 degrees F. Cook onion in butter until soft, add flour and cook for 2 minutes, whisking. Whisk in milk and cook until thick and bubbly. Remove from heat and add 3/4 cup of cheese, stirring until melted; season with salt and pepper. Layer half of potatoes in a baking dish and sprinkle with salt and pepper. Cover with half of sauce. Layer remaining potato slices on top of sauce and season. Top with remaining sauce and sprinkle with remaining cheese. Bake, covered, for 30 minutes or until potatoes are tender.

Creamy Orzo

Recipe courtesy Giada De Laurentiis

 Prep Time:  10 min
 Inactive Prep Time:  --
 Cook Time:   15 min

Serves:  6 to 8 servings

 

Ingredients

• 1 pound orzo (rice-shaped pasta)
• 2 tablespoons olive oil
• 1 large shallot, finely chopped
• 1 garlic clove, minced
• 1 (14.5-ounce) can diced tomatoes, juices drained
• 1 1/4 cups whipping cream
• 1 cup frozen peas, thawed
• 3/4 cup freshly grated Parmesan
• Salt and freshly ground black pepper

Directions

Bring a heavy large saucepan of salted water to a boil over high heat. Add the orzo and cook until tender but still firm to the bite, stirring often, about 8 minutes. Drain, reserving 1 cup of the cooking liquid. 

Meanwhile, heat the oil in a heavy large frying pan over medium heat. Add the shallot and garlic, and saute until tender, about 2 minutes. Add the tomatoes and cook until they are tender, about 8 minutes. Stir in the cream and peas. Add the orzo and toss to coat. Remove the skillet from the heat. Add the Parmesan to the pasta mixture and toss to coat. Stir the pasta mixture until the sauce coats the pasta thickly, adding enough reserved cooking liquid to maintain a creamy consistency. Season the orzo with salt and pepper, and serve.