“Clean eating” is a term that refers to a dietary approach focused on consuming whole, minimally processed, and nutrient-dense foods while avoiding or minimizing highly processed and artificial ingredients. The goal of clean eating is to prioritize foods in their most natural state to promote overall health and well-being.
Key principles of clean eating include:
1
Whole Foods
Emphasizing the consumption of whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, nuts, and seeds.
2
Minimally Processed
Choosing foods that have undergone minimal processing and retain their nutritional integrity. This involves avoiding foods with additives, preservatives, and artificial flavors.
3
Fresh Ingredients
Opting for fresh, locally sourced ingredients when possible to maximize nutrient content and flavor.
4Limiting Sugar and Salt
Reducing the consumption of added sugars and excessive salt, which are often prevalent in processed foods.
5
Balanced Diet
Striving for a well-balanced diet that includes a variety of nutrient-rich foods from different food groups.
6
Hydration
Drinking plenty of water throughout the day to stay hydrated and support bodily functions.
7
Portion Control
Being mindful of portion sizes to prevent overeating and promote healthy weight management.
8
Reading Labels
Reading food labels to understand the ingredients and nutritional content of packaged foods.
It’s important to note that while the concept of clean eating emphasizes making healthier food choices, it can sometimes be taken to an extreme and lead to restrictive eating patterns or feelings of guilt around certain foods. Additionally, the term “clean eating” is not strictly defined and can vary in interpretation from person to person.
As with any dietary approach, it’s recommended to consult with a healthcare professional or registered dietitian before making significant changes to your diet. They can provide personalized guidance based on your individual health needs and goals.
Ingredients
- 3 cups (345 g) of 3/4-inch (2-cm) cubed peeled butternut squash (from about a 1 1/4-pound/570 g squash) or precut packaged squash
- 1 tablespoon olive oil
- 1/4 heaping teaspoon turmeric
- ¼ teaspoon cumin
- Salt and pepper to taste
- ¼ cup (60 ml) grapeseed or vegetable oil
- ¼ cup (60 ml) apple cider vinegar
- 2 tablespoons Greek yogurt
- 1 tablespoon maple syrup
- 1 bunch of kale (about 3/4 pound/340 g), stems and center ribs removed and leaves cut cross-wise into slivers
- Handful (about 1 oz.) of toasted pumpkin seeds (pepitas) or sunflower seeds
- 1 avocado, pitted, peeled and diced
Instructions
Preheat the oven to 425 degrees F with a rack in the middle position. Place the squash on an 18-by-13-inch pan and sprinkle with the olive oil, turmeric and cumin and season with salt and pepper. Using your hands, combine well, then spread the squash out across the pan.
Roast until lightly browned on the bottom, about 15 minutes. Let cool for a few minutes.
Meanwhile, in a small bowl, whisk together the grapeseed oil, vinegar, yogurt, maple syrup and season with salt and pepper.
In a large bowl, combine the kale, roasted squash and pumpkin seeds. Drizzle the salad with enough dressing to lightly coat, then toss to combine. Add the avocado and gently toss again.
Notes
This Recipe is packed with antioxidants, vitamins and minerals!
