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Clean Food. Healthy Bodies.


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Coconut Pumpkin Latte Recipe

Now that we’re moving from fall into winter, it’s time to get festive–and healthy!–with this deliciously clean version of a warm holiday beverage.

Coconut Pumpkin Latte

d1de756fd571c43cfc7cca63319187c5Ingredients

  • 1 Shot Espresso (or 1 cup strongly brewed coffee)
  • 1/2 cup coconut milk, full fat
  • 1/4 tsp. pumpkin pie spice
  • 1 tsp. vanilla extract

Directions

  1. In a small pot, combine all ingredients except espresso/coffee
  2. Over low to medium heat, warm until the milk has small bubbles
  3. Pour espresso/coffee into a mug and add the warmed milk mixture
  4. Sweeten to taste. Stevia, honey or maple syrup are good options. Or go without!

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition and a healthy lifestyle.


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The Top 8 Health Benefits of Dates

We love dates! And no, not the pick-me-up at 7 for dinner and a movie kind of date. We’re talking about the deliciously healthy, chewy and sweet dates!

Dates are an excellent source of body-healthy vitamins and minerals, such as calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, zinc, thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. Whew, all that’s found in just one date! In addition all this, dates are also an excellent source of fiber, which keeps your blood sugar stable and your cravings low. But that’s not all!

The Top 8 Health Benefits of Dates:

  • Boost Energy Levels: Health, natural sugar accompanied by fiber equal increased energy within 1/2 hour of eating dates.
  • Relieve Constipation: High in soluble fiber, dates promote healthy bowel movements, relieving symptoms of constipation.
  • MedjoolDatesRegulate Digestive Health: High fiber combined with amino acids stimulate the digestive process and help the body assimilate nutrients.
  • Bone Strength: Minerals such as calcium, magnesium and copper are essential to strong bone health.
  • Weight Management: Vitamins, protein and naturally occurring sugar keep the body balanced PLUS satisfy sweet cravings.
  • Healthy Nervous System: Potassium found in dates promotes a healthy nervous system and improves mental alertness and brain activity.
  • Cancer Prevention: Research shows that dates may be effective in reducing your risk for stomach cancer. This, along with a healthy lifestyle will support your overall health.
  • Heart Health: Dates reduce LDL cholesterol as well as the risk of stroke and heart disease.

To reap any or all of the health benefits listed above, snack on a handful of dates a few times per week to strengthen your body, increase your energy, and regulate your digestive health.

For additional support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and don’t forget to sign up for the Eat Clean Health newsletter.


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Roasted Broccoli Recipe

You hear it all the time: ‘Eat Your Greens!’. When it comes to greens, there are a menagerie of choices and you really can’t go wrong with whatever you choose, so today we’ll just focus on broccoli and how wonderfully delicious it can be. Whether you’re looking for a side dish for dinner or a big batch to food prep and keep in the fridge to use a the base to a salad or a quick snack, this roasted broccoli recipe is simple, tasty and sure to satisfy all!

Roasted Broccoli Recipe

Ingredients

1 bunch broccoli, cut into floretsbroc
2 tablespoons extra-virgin olive oil
2 garlic cloves or 1 tbsp minced garlic
Salt and pepper, to taste

Directions

  1. Preheat oven to 450 degrees F.
  2. Coat the broccoli florets with the olive oil and garlic, adding salt and pepper to taste (optional)
  3. Place on a roasting pan and spread evenly.
  4. Roast, without stirring, until the edges are crispy; about 20 minutes.
  5. Take out of oven and enjoy!

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition, and healthy lifestyle.

If you’re looking for personalized, 1-on-1 support, visit getkumu.com and sign up for your own personal wellness coach!

 


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Delicious and Healthy Mashed Potatoes

Ok, so the title is a bit of a misnomer. Yes, healthy Sweet Potato Mash is part of the equation found below (which is indeed potatoes!), however, the 2nd recipe is actually Cauliflower Mash, which technically isn’t a potato. The genius of this, however, is that you can indeed transform said cauliflower into something as hearty, delicious and comforting as the ol’ mashed potato classic.

So have fun in the kitchen and enjoy these wonderfully warming comfort foods with a healthy twist!

Savory Sweet Potato Mash

sweetIngredients

  • 2 medium sweet potatoes
  • 2 tbsp olive oil 
  • fresh parsley
  • 1-2 sprigs of rosemary
  • black pepper (optional)

Directions

  1. Preheat oven to 400. Coat sweet potatoes with olive oil. Roast until tender, approximately 1 hour.
  2. Remove potatoes from oven and allow to cool slightly. Depending on preference, you may choose to remove the skin or leave on.
  3. Cut the roasted sweet potatoes into chunks and transfer to a large mixing bowl.
  4. Add 1 tablespoon of olive oil and mash thoroughly with a mixer. (You can also use a fork, if potatoes are roasted/soft enough)
  5. Add fresh parsley, rosemary and black pepper to taste. You may also add sea salt to taste.
  6. Eat and enjoy!

Eat Clean Health Tip: If you’re craving something sweet instead of savory, forgo the parsley and pepper, and substitute 1-2 tablespoons of maple syrup instead. This will satisfy your taste buds AND keep your healthy eating goals on track.

Garlic Cauliflower Mash

Ingredients

  • 1 head cauliflower, cut into large florets (about 8 cups)caul
  • 1-2 tablespoon extra virgin olive oil
  • 3 garlic cloves or 2 tsp minced garlic
  • Salt and black pepper to taste
  • 2 tablespoons chopped fresh chives (optional)

Directions

  1. Steam cauliflower in large pan or roast in the oven on 400 for 20 min, or until tender.
  2. Drain cauliflower and/or transfer cauliflower to food processor.
  3. Add olive oil and garlic.
  4. Process until smooth, pulsing in some more olive oil if necessary.
  5. Salt and pepper to taste.  Just before serving, stir in chives, if desired.

For additional and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health.

And for personalized, 1-on-1 support from a wellness coach, visit getkumu.com and sign up for your own personal coach!


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Sweet Potato Chili Recipe

Here at Eat Clean Health, we love hearty but healthy meals! To that end, here’s one of our favorites.
Enjoy!
Sweet Potato Chili
Ingredients
  • 2 cloves garlic, chopped
  • 1 small sweet onion, diced
  • 1 large sweet potato, choppedsweet-potato-black-bean-chili-5
  • 1 15-ounce can kidney beans
  • 1 15-ounce can black beans
  • 1 28-ounce can organic crushed tomatoes
  • 1 28-ounce can organic fire-roasted diced tomatoes
  • 2 Tbsp. cumin
  • 2 Tbsp. chili powder
  • 1 tsp. salt
  • 1/4 tsp. red pepper
  • 1 bay leaf
  • 2 Tbsp. olive oil
Directions
Heat olive oil over medium-high heat and cook garlic and onion a few minutes. Add potato and cook a few minutes.
Add beans, tomatoes and spices. Bring to boil, reduce heat and simmer until the potatoes are just tender.
Serve topped with Greek yogurt, fresh avocado slices and cilantro. For a milder version, omit the red pepper


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8 Foods to Help Fill Up and Slim Down

When trying to slim down, it’s important to fuel and nourish your body with foods that will help you feel full and nourished while also while promoting your weight loss efforts. The following 8 foods are a great options for filling up while slimming down!

Apples: In addition to being tasty, crunchy and sweet, apples are also loaded with fiber, helping you feel full and satisfied. Apples are also low in calories, providing a boost to your full-belly, weight loss efforts.sb10067958fd-001

Lean Protein: Because it takes your body longer to break down protein and convert it into energy, research shows that protein works in ways similar to fiber; it helps you feel fuller longer so you are less likely to eat high-calorie junk foods that your body doesn’t need.

Cacao: In addition to providing the body with antioxidants, cacao also boosts serotonin in the brain, which increases feelings of happiness and calm. The magnesium found in cacao is nature’s ‘anti-stress’ mineral, helping you feel balanced and nourished.

Hemp Seeds: Seeds in general, such as chia or flax, are excellent food sources that can help you feel full while boosting weight loss efforts, but hemp seeds in particular have a slightly higher amounts of protein and fiber. They’re also an excellent source of omega-3 fatty acids, making this tiny seed a wonderfully healthy way to keep hunger at bay while slimming the body down.

Eggs: Considered one of natures most ‘perfect’ foods, eggs are a good source of protein, healthy fats, AND all 9 essential amino acids that your body needs but can’t make itself. A study published in the journalNutrition Research found that eating eggs at breakfast helped people feel less hungry while also stabilizing their blood sugar levels and helping them eat fewer caCitrus-and-Dark-Chocolate_optlories over the course of the day.

Lemons (And/Or Citrus Fruit): Not just for flavoring water or enhancing fish entrees, lemons may help you fight off hunger cravings. Fresh lemon juice also alkalizes the body, helping the liver metabolize fat and flush toxins from the liver.

Nuts: Although nuts are high in healthy fat, it’s wise to exercise moderation when snacking on these nutrition powerhouses. Loaded with protein and fiber, even just a tiny amount can help curb hunger, helping to fill up while slimming down.

Homemade Soups:  Though broth-based soups are usually considered ‘healthiest’, homemade soups made with a coconut milk cream base can be just as satisfying and slim-body friendly. Making your own soups leaves you in control of the ingredients and sodium content, so load them up with fresh vegetables for plenty of fiber and sneak some protein in by adding lentils, seeds or avocado!

So eat up and slim down! Happy, healthy eating!


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Smoked Paprika Garbanzo Beans

Simplicity is the name of the game with this tasty, healthy snack. Two ingredients, a quick pop in the oven and viola! Crunchy goodness!

Smoked Paprika Garbanzo Beans

beansIngredients

1 Tbsp. smoked paprika
30 oz. canned garbanzo beans, rinsed and drained

Directions

Preheat the oven to 350 degrees.

Pour the drained garbanzo beans into a medium mixing bowl with the smoked paprika. Mix well.

Spread the coated garbanzo beans onto a baking sheet. Bake for one hour, stirring occasionally, until crisp and brown. Cool to room temperature before eating. (Store leftovers in an airtight container.)

Since one can of beans goes quickly, it’s a good idea to double or even triple up on the recipe, depending on how many people will be partaking. Enjoy!