Make Any Recipe A Clean Recipe

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El Paso, TX. Chiropractor Dr. Alex Jimenez discusses clean eating.

When it comes to eating clean, it’s often much easier than you think. Plus, you rarely have to alter the essence of your favorite dishes to achieve a cleaner plate. The key to turning them into  a “clean” dish is to start from the root—the ingredients.

To build a cleaner plate, it first starts in the market where you choose your produce, whole grains, dairy, proteins, and other items. Look for ingredient lists that are short and contain no preservatives, artificial colorings, added sugars, and other processed ingredients.

Make sure you balance your plate by filling at least half with fruits and veggies, choosing whole grains for a fourth of your plate, and lean, clean meat for the remaining fourth.

To Convert A Recipe To Clean Recipe Look At The Ingredients & Substitute

Here are your basic substitutions:

  • Sugar > organic maple syrup / organic honey
  • Baked goods > white whole-wheat flour / whole-wheat flour / almond flour / coconut flour
  • Grains > unprocessed, dry quinoa / farro / brown rice / oats / homemade whole-wheat bread (or whole-wheat bread from a local baker / 7 Sprouted Grains Bread)
  • Dairy > organic, unprocessed cheeses, milk, Greek yogurt
  • Protein > Choose leaner meat, and limit meat portions such as pork and red meat to 3 ounces and chicken to 4.5 ounces per day. Seafood and plant-based proteins are encouraged. Look for meat that is grass-fed and raised without antibiotics or hormones.
  • Condiments, dressings and salsas > Make your own, and nix the added sugars and excess salt.

Targeting Obesity

Get Creative With Fruits & Veggies:

Here’s an example of a recipe we’ve converted to clean, Chicken Kebabs and Nectarine Salsa.

While this recipe is almost completely clean, the marinade calls for brown sugar. For a cleaner sugar, replace 1½ teaspoons of maple syrup for the 1 tablespoon of brown sugar.

 

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More from Cooking Light:

Clean Eating Weeknight Meal Planner

A Month of Clean Eating

What Is a “Processed” Food?

How to Eat Clean in 6 Simple Steps

 

Dr. Alex Jimenez

Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven Integrative Wellness therapies focused on optimal mobility, posture control, health Instruction, functional fitness, Nutrition, and structural conditioning. In addition, we use effective "Patient Focused Diet Plans," Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSHasRx Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor, passionately restoring functional life and facilitating living through increased mobility. So join us and make a living with mobility a way of life. Blessings. Dr. Alex Jimenez DC, MSACP, CCST, CIFM, IFMCP, ATN

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