Clean eating is all about finding a healthier alternative to your favorite indulgent food. It's not a diet, it’s a lifestyle. It’s never about depriving yourself, it’s all about adding in. What more nutritious foods can you substitute for processed foods? Ariella Haspel shows us how to make a healthier take on your favorite take out dish, fried rice.
Not only is it not fried, it’s not even made with rice. Arielle swaps out the white rice for quinoa in her Quinoa “Fried Rice”. She gets started by putting all the vegetables into the pan.
First, she adds a little bit of sesame oil. You can also use organic butter or olive oil, but she likes to use sesame oil when it’s an Asian dish because it gives a little bit of flavor. She then adds in onion, carrots, peppers, peas and water chestnuts. Make sure you rinse them because sometimes they have some additives in them. Next she adds some baby corn. Both water chestnuts and baby corn can be found in the Asian section of your supermarket.
While this is cooking, she chops off a little bit of kale. She notes that kale is amazing for you; it’s good for your blood and immune system, while also containing protein and iron. You can cut up the stem and put it into the fried rice, make it into a salad for later, add them to tomato sauce or to omelets.
Once the vegetables are all cooked, Arielle adds the already cooked quinoa into the pan. Next she creates a little hole in the quinoa mixture and scrambles in the eggs within the mixture. Once it cooks a little bit, she adds a little bit of good quality sea salt. Good quality sea salt is a little bit grey or you can look for Himalayan Salt which is a little pink. Next she adds tamari, which can also be found in the Asian section of your supermarket or online. You can then add toasted sesame oil and toasted sesame seeds on top of the dish.
In episode 3 of Eating by Heart, Colombe Jacobsen demonstrates the perfect way to make salmon en papillote. Because salmon is filled with Omega-3 fatty acids, it's ideal for a heart healthy diet.
Salmon en papillote is a fresh, easy-to-make dish that is great to serve at dinner parties, as every guest will have their own little pouch of fish. Colombe shows you how to make the individual packages by cutting hearts out of parchment paper. Next you will rub each salmon filet with olive oil and lay it on one side of the parchment heart. Sprinkle the salmon filet with sea salt and any fresh herbs you have on hand, such as parsley, thyme and tarragon. Next add freshly squeezed lemon juice for flavor and acidity.
This recipe is very versatile, because you can add flavors like miso or soy, and you can even put vegetables or whole grains underneath the salmon filet. Once you get the hang of the parchment paper pouch technique, you can use it all the time with different flavor combinations.
The next step is to crease and fold the parchment paper, creating a seal so that you can steam the salmon in the pouch. Place each pouch of salmon on a baking sheet. Now your salmon en papillote is ready to put in the oven. It only needs to bake for about 12-15 minutes, depending on the thickness of the salmon filet. The salmon will be nice and flavorful, since the parchment paper helps keep the fish from drying out.
This salmon en papillote recipe is low fat and calorie. Even though it uses only a minimal amount of oil, it's full of flavors. The heart healthy Omega-3 fatty acids are just a bonus of this delicious and simple dish!
If you're looking for a lighter option for lunch, we've got the perfect green burrito for you. In this episode of Clean Eating, Arielle Haspel shows you how to make a burrito using a collard green as a wrap.
Collard greens make a great replacement for tortillas or bread, since they have a large surface area and are much healthier. To prepare your burrito, flatten a collard green onto a plate. Put a few spoonfuls of quinoa onto the collard green for a healthy dose of protein and fiber, as well as great flavor. Next you'll add some black beans for even more protein and fiber. You could also use chickpeas if you'd like, but black beans are ideal if you're going for a Mexican-style burrito. Now add some kale leaves. Your body can always use more greens, since they will strengthen your immune system and add fiber.
You can now add toppings to your collard green burrito. Add some sliced tomatoes for a burst of Vitamin C, and some red onions for a spicier flavor. Next up is our favorite - sliced avocados! Avocados are an ideal source of healthy fats. Avocados are delicious, will keep you satiated and are a great alternative to cheese in this burrito.
Next you're going to add a few teaspoons of tomato salsa to spice up your burrito. Arielle recommends shopping for a clean eating-approved jar of salsa. This means you'll want to look for salsa without added sugar, canola oil, soybean oil or vegetable oil. If desired, you could also add some full-fat, plain Greek yogurt. When selecting dairy products make sure they are organic so you won't get any unnecessary hormones.
The trick to wrapping this collard green burrito is to roll it up from the outside. Then you can fold up the end with the stem. Now you've got a beautiful green burrito for lunch that is so much healthier and tastier than a traditional sandwich!
In this episode of Happy Belly, dietitian and author Frances Largeman Roth creates an easy and delicious recipe that will help you get more vegetables in your diet: sautéed chicken tossed in zucchini noodles. Zucchini is the cornerstone of this recipe because it is an easy food to digest. Lean proteins such as chicken and seafood are also excellent choices because they are less likely to upset your IBS than proteins with high saturated fat content.
For this recipe you need a vegetable spiralizer. Which you can find in most grocery stores or online. To use the spiralizer cut off the end of your zucchini and twist the end into the spiralizer. Do this for 3 large zucchini.
Next take 1 1/2 pounds of chicken cut into 1 inch pieces and place in your pan. Season with salt, freshly ground pepper and a little apple cider vinegar, sautee for about 5 minutes.
Transfer chicken to a bowl and wipe down pan. Spray pan and add in zucchini noodles for about 5 minutes. Add chicken back into pan with zucchini noodles. Add a dash of salt, pepper, a bit more apple cider vinegar and cilantro.
Stir ingredients together and enjoy!