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The Ultimate

Clean Eating Cookbook

for Beginners

1000-Day Healthy Recipes and 4-Week Meal Plans to Help You Living Health

Janet Douglas

Contents

Introduction

What is Clean Eating?

8 Easy-to-Follow Guidelines to Help You Start Clean Eating and More Healthily

Food to Be Added in Clean Eating Diet

Foods to Be Avoided

Breakfast Recipes

Zucchini, Corn and Egg Casserole

Vegetable and Egg Scramble

Herbed Tomato Gratin

Breakfast Smoothie

Egg-Topped Quinoa Bowl with Kale

Fresh Herb Omelet

Omelet with Turmeric, Tomato, and Onions

Avocado Toast with Salsa

Poultry Recipes

Creamy Tuscan Chicken

Slow-Cooker Chicken

Chicken with Orzo Salad

Piri-Piri Chicken with Smashed Sweet Potatoes and Broccoli

Hummus-Crusted Chicken

Chicken, Avocado and Quinoa Bowls

Creamy Lemon Chicken

Chicken Cordon Bleu

Sweet and Sour Chicken

Asian Ginger Chicken

Shortcut Chicken Mole

Cilantro-Lime Chicken Bowls

Beef and Lamb Recipes

Herbed Lamb Chops with Greek Couscous Salad

Freekeh Tabbouleh with Spiced Lamb Kofta

Orzo with Lamb, Olives and Feta

Greek Lamb Meatballs

Lamb and Eggplant Ragu

Roast Leg of Lamb

Mint-Pesto Rubbed Leg of Lamb

Slow-Cooker Braised Beef with Carrots and Turnips

Beef Chili

Beef and Bean Chili

Pork Recipes

Pork Tenderloin

Prosciutto-Wrapped Pork with Roasted Apples and Fennel

Apricot-Espresso Glazed Roast Pork Loin

Ancho-Honey Pork Tenderloin

Irish Pork Roast with Roasted Root Vegetables

Tuscan Pork Loin

Seafood Recipes

Salmon Caesar Salad

Creamy Salmon

Shrimp-and-Grits-Stuffed Peppers

Greek Roasted Fish with Vegetables

Roasted Salmon with White Bean Ragout

Salmon with Asparagus and Mushrooms

Sizzling Salmon and Asparagus

Grilled Red Snapper

Grilled Snapper with Red Pepper Sauce

Grilled Lemon-Pepper Salmon in Foil

Cedar Plank Grilled Salmon

Ancho-Maple Barbecue Plank-Smoked Salmon

Soups and Salads Recipes

Chicken and Kale Soup

Spring Green Soup with Chicken

Kale and Avocado Salad with Blueberries and Edamame

Hand-Wilted Kale Salad

Kale, Carrot and Apple Salad

Green Machine Salad

Creamed Kale

Pumpkin and Black Bean Soup

Snacks and Sides Recipes

Green Juice

Carrot Cake Energy Bites

Ginger-Beet Juice

Mermaid Smoothie Bowl

Tomato-Vegetable Juice

Microwave Popcorn

Savory Date and Pistachio Bites

Crunchy Roasted Chickpeas

Vegetarian Recipes

Zucchini Lasagna Rolls

Veggie and Hummus Sandwich

Whole-Wheat Veggie Wrap

Broccoli Casserole

Cauliflower, Romanesco and Broccoli Gratin

Root Vegetable Gratin

Baked Falafel Sandwiches

Tomato and Basil Finger Sandwiches

Smashed Lemon-Garlic Zucchini with Parmesan

Blueberry-Lemon Ricotta Pound Cake

Pineapple Nice Cream

Pumpkin Pie Nice Cream

Banana Split Tarts

Cranberry-Hazelnut Tart

Brownie Raspberry Tart

Cinnamon Icebox Cookies

4 Weeks Meal Plans

Week 1

Week 2

Week 3

Week 4

Conclusion

Introduction

What is Clean Eating?

Clean eating has nothing to do with whether or not food is clean. It simply entails selecting minimally processed, whole foods that are high in nutrients. The concept is to eat foods as near to their natural condition as possible. Clean eating also includes choosing ethical and sustainable foods. The principles of eating clean urge you to eat more whole foods including fruits, vegetables, lean proteins, whole grains, and healthy fats while limiting overly processed snack meals, sweets, and other packaged foods.

8 Easy-to-Follow Guidelines to Help You Start Clean Eating and More Healthily

Consume More Fruits and Vegetables:

Fruits and vegetables are definitely healthful. They're high in fiber, vitamins, minerals, and plant chemicals, all of which assist to reduce inflammation and protect your cells from harm. In fact, a high fruit and vegetable intake has been linked to a lower risk of diseases including cancer and heart disease in several large observational studies. Fresh fruits and vegetables are great for clean eating since they may be eaten raw right after picking and washing. Organic fruits can help you go one step further with clean eating by decreasing pesticide exposure and perhaps improving your health.

Here are some simple methods to increase your intake of fruits and vegetables:

1. Include at least three different veggies in addition to greens in your salads to make them as colorful as possible.
2. Serve your favorite meals with berries, sliced apples, or orange slices.
3. Wash and cut the vegetables, then mix them with olive oil and herbs in a refrigerated container for quick access.

Limit Your Intake of Processed Foods:

Processed foods, which have been altered from their original condition, are in direct opposition to the clean eating lifestyle.

Most processed foods have lost some fiber and minerals while gaining sugar, chemicals, and other additives. Inflammation and an increased risk of heart disease have also been linked to processed meals.

Pay Attention to the Labeling:

Although clean eating emphasizes whole, fresh meals, certain packaged items, such as packaged vegetables, nuts, and meat, can be incorporated.

However, examine labels carefully to ensure that there are no preservatives, extra sugars, or harmful fats.

Many nuts, for example, are roasted in vegetable oil, which exposes them to heat damage.

Stop Consuming Refined Carbohydrates:

Refined carbohydrates are highly processed meals with minimal nutritional value that are easy to consume. Inflammation, insulin resistance, fatty liver, and obesity have all been related to refined carb intake in studies. Whole grains, on the other hand, which include more minerals and fiber, may help to decrease inflammation and improve intestinal health.

Vegetable Oils and Spreads Should Be Avoided:

Vegetable oils and margarines do not fulfill the clean eating requirements. For starters, they're made using a chemical extraction process, which means they're highly processed. Linoleic acid, an omega-6 fatty acid, is abundant in certain oils. It appears to promote inflammation in animals and isolated cells, thereby increasing your risk of weight gain and heart disease.

While artificial trans fats have been prohibited in the United States and other countries, tiny quantities may still be present in some margarines and spreads. Although all vegetable oils and spreads are discouraged in clean eating, it is vital to consume a modest quantity of good fats. Fatty fish, almonds, and avocado are just a few examples. If you can't totally eliminate vegetable oils, go for olive oil.

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