So here we are, the start of another year: new beginnings and resolutions that will not see the end of January, never mind the rest of the year!
Clean eating is a way of life, and not a diet that you give up after two weeks just because you are bored with the restrictions and constantly feeling hungry.
Clean food is freshly prepared in your own kitchen; there is no room for ready-made meals, sauces or other foods loaded with salt and preservatives. It’s about eating whole foods, swapping refined for unrefined, eating more vegetables, and preparing your own meat – as opposed to having prepackaged meat loaded with preservatives and other sickly sauces.
If this is completely new to you, take small steps to make small changes. For example: Instead of white rice choose brown rice or quinoa; instead of white bread choose brown bread with whole grains; instead of white sugar choose honey, maple syrup or dark sugar; and instead of breakfast cereals choose porridge oats.
Eat regularly, 5-6 times a day, to stop you feeling hungry and reaching for the first thing you can find, which is most probably high in sugary carbohydrates! When shopping, check the ingredients and read the label. If there are more than 5-6 ingredients or there are words you cannot pronounce, it is most probably not a “clean” food. I cannot stress this enough! It is something you will need to do on your shopping trips, and it’s all part of your “clean eating” education.
Take your time in the fresh vegetable and fruit aisle in the supermarkets. Smell and “feel” the produce; find the freshest produce you can find… that way it will last longer. When you are buying meat, buy it plain and ask for your meat to be minced rather than buying ready minced. Pick the freshest and leanest of meat – if possible buy organic and grass-fed.
Expect your taste buds to change – clean food may appear bland at first as your tongue is used to food with additives and preservatives. On the flip side, once you have been eating clean for a couple of weeks your taste buds will be sensitive to salt and sugar.
With any changes you make in life, you have to give it time. Research “clean eating” (take a look at my CleanEat UAE page for help and advice), search for new recipes and involve your whole family. Cook with the children as they are more likely to eat food they have helped to prepare. Create a weekly menu for the family and write a shopping list, this way the food is in the cupboard and fridge waiting to be made into a nutritious meal.
The recipe this month is a healthy and clean beef burger option that is tasty and easy to make.
Beef Burgers with Sweet Potato and melted Mozzarella
(Serves 4)
1 large sweet potato (or 2 medium) with skin on. Cut into 1” slices
Good pinch of oregano
1 tablespoon virgin coconut oil
4 organic beef burgers
2 large Mozzarella balls, sliced
2 large tomatoes, sliced
All room temperature.
In a frying pan, heat the oil and add the sliced sweet potato. Sprinkle the oregano and a little salt and pepper on both sides. Cook for approximately 8 minutes, turning frequently. Transfer to a roasting tin that has been lined with foil. Place in an oven (175 – fan) till soft but not mushy. In the same frying pan, cook the burgers to your liking (season lightly). Place the sliced cheese on top to melt.
Meantime, arrange your cooked sweet potato on a plate followed by the tomatoes and finally the burger and cheese. Serve with a rocket or spinach salad.
Lovely! Enjoy!
By Donna Howarth, January 2015
