El Paso, TX. Chiropractor Dr. Alex Jimenez discusses clean eating.
When it comes to eating clean, itâ€™s often much easier than you think. Plus,Â you rarelyÂ have to alter the essence of your favorite dishes to achieve a cleaner plate. The key to turning themÂ into Â a â€œcleanâ€ dish is to start from the rootâ€”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 >Â 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 / Â 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 >Â Make your own, and nix the added sugars and excess salt.
Get Creative With Fruits & Veggies:
Hereâ€™s an example of a recipe weâ€™ve converted to clean,Â Chicken Kebabs and Nectarine Salsa.
While this recipe is almost completely clean, the marinade calls for brown sugar. For a cleaner sugar, replace 1Â½ teaspoons of maple syrup for the 1 tablespoon of brown sugar.
More from Cooking Light:
The information herein on "Make Any Recipe A Clean Recipe" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
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Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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