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.

 

Pineapple-Banana Protein Blaster

Pineapple-Banana Protein Blaster

Added to Recipes on Fri 03/05/2010

Ingredients
207 cal per serving
1 large ripe banana, broken into chunks
1/2 cup low-fat soy milk
1 can crushed pineapple in juice, drained
1/2 cup "pineapple passion" sorbet
1 tbsp soy protein powder
½ cup strawberries

Directions
Combine ingredients in blender.

Cover; blend until fairly smooth.

Excerpted from YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management by Michael F. Roizen and Mehmet C. Oz. Copyright (c) 2006

Lean Bean Enchiladas Supreme

Lean Bean Enchiladas Supreme - I got this from Dr. Oz - a calorie cutting episode.  As part of Dr. Oz’s Calorie-Cutting Challenge, Trish prepared this bean enchilada recipe that contains almost 300 fewer calories than the traditional dish. The secret comes in ditching fattening wraps in favor of cabbage leaves. As an added bonus, enjoy the low-calorie count and cancer-killing compounds contained in cabbage leaves.

Ingredients Serves 4

12 large cabbage leaves
1 large onion, chopped
3 garlic cloves, chopped
1 tbsp chili powder
1 tsp cumin
2 cups black beans, rinsed and drained
1 cup cooked quinoa (or brown rice)
1/3 cup 1% cottage cheese
1 cup fire-roasted diced tomatoes
3/4 cup enchilada sauce
3/4 cup shredded 2% cheese, monterey jack or mexican blend

Directions Preheat oven to 350°F. Spray 2 13 x 9-inch baking pans with nonstick spray.

In a large saucepan, add 4 cups of water and bring to boil. Remove core from cabbage and carefully peel off 12 leaves. Remove from heat. Place cabbage leaves into water for 5-10 minutes or until soft. Remove cabbage leaves using tongs and place leaves on paper towels.

Spray a large skillet with nonstick spray. Sauté onions for about 5-6 minutes over medium heat. Add garlic, chili powder, cumin, black beans, and quinoa. Cook for another 2-3 minutes, stirring often. Remove from heat. Add cottage cheese and diced tomatoes and mix until well combined.

Add 1/4 cup of enchilada sauce to bottom of pan and spread evenly. Fill each cabbage leaf with an equal amount of filling, about 1/3 cup each. Fold enchilada and place seam-side down into baking pan. Repeat with all cabbage leaves. Pour remaining enchilada sauce evenly over enchiladas.

Top with shredded cheese. Cover with aluminum foil and bake for 15-20 minutes or until bubbly on top. Serve hot.

Herbed White Bean Hummus

Ingredients
Serves 2

2 cups cooked white beans or canned, no-salt added or low-sodium white beans
1 tbsp fresh lemon juice
2 tbsp unhulled sesame seeds
2 tbsp red wine vinegar
1/2 tsp Dijon mustard
2 tbsp water
1/4 cup chopped fresh basil
2 tbsp chopped fresh thyme

Directions
Blend the beans, lemon juice, sesame seeds, vinegar, mustard, and water in a high-powered blender or food processor until smooth. Add the basil and thyme and pulse very briefly. Do not over-process; the herbs should be visible in small pieces.

Italian Chickpea Popcorn

Ingredients
 
1 (15 oz) can chick peas, drained
1 tsp ground cumin
1 tsp garlic powder
1 tsp oregano
1 tsp olive oil

Directions
Preheat oven to 350° F.

Mix chickpeas with all ingredients. Spread on a baking sheet and bake for 45 minutes or a bit longer until they’re extra crispy.

Vegetable Pizza

Ingredients
Serves 4

4 large 100% whole grain pitas
2 cups pasta sauce, no-salt-added or low-sodium
1/2 cup chopped shiitake mushrooms
1/2 cup chopped red onion
10 oz frozen broccoli florets, thawed and finely chopped
1/2 cup shredded non-dairy mozzarella-type cheese

Instructions:
Preheat the oven to 200°F. Place pitas on two baking sheets and warm for 10 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion and broccoli. Add a light sprinkle of cheese. Bake for 30 minutes.

Pico de Gallo Salad

 This salad takes about 15 minutes to make

Ingredients:

6-10 Roma Tomatoes
1 med yellow or white onion
1 med green pepper
1-2 jalapenos
1 lime
cilantro (optional ingredient)
2-3 cloves

Coarsely chop the tomato, onion, green pepper, and the jalapenos (they will give more heat if you leave the seeds in)

Finely chop the cilantro and mince the garlic. Lastly squeeze add the juice of 1 lime.

Let sit for at least a couple of hours before serving.  (or let sit overnight)

Blueberry Banana Sorbet

 Makes 2 Servings

1 package frozen blueberries
1 ripe banana
3/4 cup soy milk

Blend until really creamy and smooth. Pour into 2 bowls and top with a few raw cashews.

Put in freezer for about 20 minutes until it sets.

This is a great treat.

Lunch Salad

Any or all of the ingredients listed below

Romaine Lettuce

Red Onion

Carrots

Peas

Green, Red, or Orange Bell Pepper

½ Oz sunflower seeds

1-2 tablespoons raisons

Clementine, orange, raspberry, blueberry or banana

Radishes

Chick Peas

½ Avocado

Flavored Vinegar

No-salt seasoning

The fruit is a must as the sweetness offsets the sourness of the vinegar

Broccoli Vinaigrette

Broccoli Vinaigrette

• 1 large head broccoli
• 1/4 cup seasoned rice vinegar
• 1 tablespoon  no-salt seasoning
• 2 teaspoons Dijon mustard
• 2 large cloves garlic, pressed or minced

Chop broccoli into bite-sized florets. Peel stems and slice them into ¼-inch-thick strips. Steam florets and stems for 8 minutes, or until just tender.

While the broccoli is steaming, whisk remaining ingredients in large bowl.
Add broccoli and toss to mix.

Banana Oat Bar

Yummy Banana Oat Bars

• 2 cups quick-cooking rolled oats (not instant)
• 1/2 cup shredded coconut
• 1/2 cup raisins or chopped dates
• 1/4 cup chopped walnuts
• 2 large ripe bananas, mashed
• 1/4 cup unsweetened applesauce (optional; see note)
• 1 tablespoon date sugar (optional; see note)

Preheat oven to 350 degrees. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.

Cinnamon Fruit Oatmeal

Cinnamon Fruit Oatmeal

• 1 cup water
• 1 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• 1/2 cup old-fashioned rolled oats
• 1/2 cup blueberries
• 2 apples, chopped
• 2 tablespoons chopped walnuts
• 1 tablespoon ground flax seeds
• 1/4 cup raisins

In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats.

When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through.

Cover and let stand for 15 minutes until thick and creamy.

Mix in apples, nuts, flax seeds, and raisins.

Tomato Bisque

Tomato Bisque

• 3 cups carrot juice (3 pounds of carrots, juiced)
• 1 1/2 pounds fresh tomatoes, chopped or 1 (28 oz) can no-salt-added whole tomatoes
• 1/4 cup unsalted, unsulfured dried tomatoes, chopped
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 leek, chopped
• 1 large shallot, chopped
• 3 cloves garlic, chopped
• 2 tablespoons no-salt seasoning blend, adjusted to taste
• 1 teaspoon dried thyme, crumbled
• 1 small bay leaf
• 1/2 cup raw cashews
• 1/4 cup chopped fresh basil
• 5 ounces organic baby spinach
• 1/4 cup hemp seeds

In a large saucepan, add all ingredients except the cashews, hemp seeds, basil and spinach. Simmer for 30 minutes. Discard the bay leaf.

Remove 2 cups of the vegetables with a slotted spoon and set aside. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth. Return the pureed soup along with the reserved vegetables to the pot. Stir in the basil and spinach and heat until spinach is wilted.

Triple Treat Cabbage Salad

Serves: 4

Preparation Time: 15 minutes

Ingredients:

• SALAD
• 2 cups green cabbage, grated
• 1 cup red cabbage, grated
• 1 cup savoy cabbage, grated
• 1 carrot, peeled and grated
• 1 red pepper, thinly sliced
• 1/4 cup currants
• 2 tablespoons raw pumpkin seeds
• 2 tablespoons raw sunflower seeds
• 1 tablespoon unhulled sesame seed
•  
• DRESSING
• 1/3 cup soy, almond or hemp milk
• 1 apple, peeled and sliced
• 1/2 cup raw cashews or 1/4 cup raw cashew butter
• 1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar or balsamic vinegar
• 1 tablespoon currants
• 1 tablespoon unhulled sesame seeds, lightly toasted* 

Instructions:

Mix all salad ingredients together.

In a high powered blender, blend soy milk, apple, cashews and vinegar and toss with salad.

Garnish with currants and lightly toasted sesame seeds.