eatcleanhealth

Clean Food. Healthy Bodies.


Leave a comment

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.


1 Comment

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!


Leave a comment

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


Leave a comment

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!


Leave a comment

Pumpkin Soup Recipe

What’s better in the winter months than warming, homemade soup that tastes so deliciously rich you almost think it’s indulgent comfort food before you remember it’s actually good for you?!

This delightfully simple pumpkin soup recipe is loaded with vitamin A to keep eyesight strong, fiber to keep your body full, vitamin C to boost your immune system, and carotenoids to keep your skin glowing.

Pumpkin Soup

1 small red onion, chopped
1 medium white onion, chopped
2 cloves of garlic, choppedpumpkin
1 tbsp olive oil
1 small can of pumpkin puree
2 cups of coconut milk
Salt + black pepper to taste
1 tsp of chicken stock
A small sprinkle of nutmeg (it’s optional but nice)

Instructions

Heat a large soup pot and add the oil. Add the onions and garlic and stir well, then cover the pot. Let things cook for 5 minutes, or until onions are transparent and soft.

Add the pumpkin, milk, and seasoning. In a blender, puree the vegetables with the rest of the ingredients. If the soup is too thick for your taste, add a little water until it has the consistency you prefer.


1 Comment

Warming Sweet Potato-Broccoli Soup

Yum, it’s time for the comforting foods of fall. If sweet potato’s are on your list of tasty foods, you’re going to love this recipe.

Warming Sweet Potato-Broccoli Soup

Ingredients:

  • 1 Tbsp. coconut oilimg_9729-225x300
  • 1 yellow onion, diced
  • 1 clove garlic, minced
  • 1 large sweet potato, peeled and roughly chopped
  • 5 cups chicken bone broth (or vegetable broth for a vegan version)
  • 1 head broccoli, thinly sliced
  • 2 Tbsp. lemon juice
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • sea salt and black pepper, to taste

Directions:

On medium heat, melt the coconut oil in a large pan, then add the onion and garlic with a pinch of sea salt. Cook, stirring often, until translucent, about 5 minutes.

Add the sweet potato and broth and simmer, covered, stirring occasionally, until sweet potato is almost tender, about 20 minutes.

Add the broccoli, and cook until just tender, about 5 minutes.

Add the soup, lemon juice, turmeric and cinnamon to a high-speed blender and process on high until silky smooth. If the soup is too thick, add a little water to thin it out.

Return the soup to a pan and warm gently. Add sea salt and black pepper, to taste. Adjust seasonings if need be.

For additional recipes and personalized support related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.


Leave a comment

Peanut Soba Noodle Recipe

Pasta alternatives are a great option for those looking to lose weight and eat healthier without sacrificing some of their favorite family meals. If you’re not familiar with what options make good substitutes, check out Eat Clean Health‘s recommended pasta alternatives below. And don’t forget to give the recipe a try. It’s a crowd-pleaser!cc4e0e577f6317ce0594d8ee64dd1fff

Pasta Alternatives

  • Quinoa Pasta
  • Black Bean Noodles
  • Soba Noodles
  • Shirataki Noodles
  • Brown Rice Pasta
  • Zucchini Pasta

 

 

Peanut Soba Noodles

½ pound Soba noodles (rice noodles)

1/2 cup chopped peanut, roasted and unsalted

1 cup red cabbage, shredded

1 bunch scallions, choppedsoba-noodles-w-peanut-sauce-and-veggie-spring-rolls-7-17-09-3

Peanut Sauce

¼ cup natural peanut butter

1 clove garlic, minced

1/8 cup orange juice

2 teaspoons tamari, gluten-free

  1. Bring pot of water to boil, then turn off heat and soak noodles for 10 minutes
  2. While noodles soak, mix peanut sauce ingredients in medium bowl and whisk until well blended, adding small amounts of water until desired consistency is reached.
  3. Drain and rinse noodles
  4. Toss noodles with peanut sauce, adding cabbage and scallions until all is well mixed. Garnish with peanuts on top.

 

If you have any favorite clean eating, clean baking, clean cooking recipes, please feel free to share. And for personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.