Eating Clean: Basics

What does it mean to “eat clean”? Whole, real foods as close to their natural state as feasible Vegetables (fresh or frozen) Fruits (fresh or frozen) Whole grains, prepared well Beans and legumes, prepared well Animal products from pastured, 100% grass fed animals

What does it mean to “eat clean”? Avoid or Limit Heavily refined/processed foods Artificial ingredients Boxed, canned (in general), “convenience” foods High sugar foods All are inflammatory, void of nutrients and typically made with GMO ingredients

What does it mean to “eat clean”? Beyond basics- GMO (Genetically Modified Organisms) Organic All Natural Cage free, grass fed

Why eat clean? Anti-inflammatory Diabetes, Cancer, Arthritis, Alzheimers, Heart disease (most chronic illnesses have an inflammatory component) Good for your gut (overall health starts here) Natural weight management Energizing

Grocery Shopping Tips Start in (and spend the most time in) the produce section Choose a variety of colors More veggies than fruit Always include greens

Prepping & Storing – Dark Leafy Greens Prep as soon as you get home from shopping Layer paper towels in lettuce containers Wash and dry hearty greens (kale, chard, collards, romaine), wrap in jelly-roll style, put in bag & clip Other tips?

Prepping & Storing- Herbs Refrigerate delicate herbs: Cilantro needs to stay moist enough to not dry out, but not so moist that it gets slimy and black. Rinse and spin dry, or don’t rinse until ready to use Remove rubber band or tie, trim stems and place in jar with water, lightly cover with a bag. Remove rubber band/tie, trim ends, wrap moist paper towel around base of stems and place in plastic bag (loosely closed)

Prepping & Storing- Herbs Room temperature for hearty herbs: Parsley Mint Basil Rinse and place in a jar or vase (change the water every other day) and keep on countertop.

Prepping & Storing- Herbs Use your freezer! Cilantro, parsley, green onions/chives… Rinse and dry (pat dry or spin) Single layer on parchment covered cookie sheet Freeze until firm (30 min or so) Crumple (cilantro), chop (green onions) or strip (parsley) and place in container in freezer

Prepping & Storing- other veggies Prep several day’s worth for convenience Wash and dry Chop and store in mason jars (or clear containers) in refrigerator. Fill container full (less air=stay fresh longer) Flash freeze (parchment/cookie sheet) and store in freezer Other tips?

Recipes!

Green Eggs & Yam 1 lg handful of any dark leafy greens, torn into bite size pieces 1 egg 1/4-1/2 yam or sweet potato, sliced thin Extra virgin olive oil Salt & pepper

Green Eggs & Yam Place the yam and greens in a steamer basket inside a saucepan filled with one inch of water. Bring to a boil, then simmer for a few minutes. Place in bowl. Crack egg into leftover cooking water in the pan. Cover and remove from heat; let sit for four minutes. Add egg to cooked veggies, drizzle with olive oil, season with salt and pepper to taste.

Massaged Kale Salad 1 lg (or 2 small) bunch kale (curly leaf or lacinato) ¾-1 tsp sea salt 1/3 c sunflower seeds 1/4 c currants or raisins ¼ c diced red onion ¾ c diced apple ¼ c Extra Virgin Olive Oil 2 Tbsp Apple Cider Vinegar

Massaged Kale Salad De-stem kale, wash and dry leaves. Roll up and slice in thin ribbons (Chiffonade). Place in a lg mixing bowl. Add salt and massage into kale for two minutes. Volume will reduce by 1/3. Transfer kale to serving bowl; discard any liquid left. Stir onions, currants, apples and seeds into kale. Add oil and vinegar and toss. Add more salt and vinegar to taste.

Not Pasta Salad 2 lg zucchini 1 pint cherry tomatoes, halved 1-2 c any veggies, chopped (I like cucumbers and peppers) ½ small red onion Any fresh (or frozen) herbs (I like parsley and basil)

Not Pasta Salad Spiralize or thin-slice zucchini lengthwise Place in large bowl and add in veggies and fresh herbs Optional add-ins include olives, cheese, meat cubes Toss with Italian dressing (recipe follows) Chill for a couple hours (or longer) Stir and serve

Italian Dressing ½ c Extra Virgin Oilve Oil 1/3 c Red Wine Vinegar (or Apple Cider Vinegar) 2 cloves garlic, chopped 1 tsp dried basil 1 tsp dried oregano 1/2 tsp Dijon mustard (optional) ½ tsp salt (to taste) 1/8 tsp pepper (to taste) 1 tsp raw honey (optional)

Italian Dressing Place all ingredients in a jar with a tight fitting lid Shake to combine; chill 30 min or more Taste and adjust seasonings Be creative; try other spices!

www.reachintowellness.com Thank you for attending! Diane Doolin, RN going2stretch@gmail.com facebook.com/reachintowellness Thank you for attending!