Looking for a little nudge to eat cleaner? This one day menu free of packaged, processed and refined foods shows that eating clean is totally doable from morning till night. It takes the stress out of meal planning and proves that a healthy diet is not about restriction; it’s about filling our bodies with the nutrition they need. Every recipe avoids common allergens like dairy and wheat and is rich in vegetables or fruit, lean protein and healthy fats.
Get that healthy-living motivation back on track with these wholesome recipes.
Breakfast: Brown Rice Morning Bowls with Mango and Coconut Golden Milk
SERVES 5
Brown rice is a low-allergen, high-fiber and nutrient-dense alternative to instant oatmeal. Make a big batch at the beginning of the week to carry you through the workweek. This neutral, grounding base can be made savory or sweet for any appetite.
2 cups (500 mL) water
1 cup (250 mL) uncooked short-grain brown rice
14 oz (398 mL) can coconut milk (full fat or light)
1 Tbsp (15 mL) honey
1 tsp (5 mL) turmeric
1/2 tsp (2 mL) ground cardamom
1/4 tsp (1 mL) ground ginger
1/8 tsp (0.5 mL) ground black pepper
1/8 tsp (0.5 mL) salt
2 ripe mangoes, peeled, cored and diced
1/4 cup (60 mL) unsweetened coconut flakes or chips
In medium saucepan, bring water and rice to a boil. Reduce to a simmer, cover and cook for 55 minutes. Turn off heat and steam, covered, for 5 minutes.
To make golden milk, in medium bowl or blender, whisk or blend coconut milk, honey, turmeric, cardamom, ginger, pepper and salt.
To assemble, spoon rice into serving bowls and pour golden milk on top. Top with diced mango and coconut. Serve warm, at room temperature or chilled.
Each serving contains: 384 calories; 5 g protein; 20 g total fat (17 g sat. fat, 0 g trans fat); 50 g total carbohydrates (16 g sugars, 4 g fiber); 73 mg sodium
Lunch: White Bean Kale Soup
SERVES 4
Beautiful in its simplicity, this antioxidant-rich soup is packed with hunger-quelling fiber.
1 cup (250 mL) dried white navy beans
2 green tea bags
2 tsp (10 mL) vegetable oil
1 yellow onion, diced
3 garlic cloves, chopped
2 tsp (10 mL) dried sage
Salt and pepper, to taste
4 cups (1 L) kale, chopped
2 Tbsp (30 mL) extra-virgin olive oil
Place beans in large bowl, cover with water and soak overnight. Drain beans and place in saucepan along with 4 cups (1 L) water. Bring to a boil, reduce heat and simmer, covered, for 50 minutes, or until tender. Drain beans and set aside.
In bowl, steep green tea bags in 2 1/2 cups (625 mL) just-boiled water for 10 minutes.
In large saucepan, heat vegetable oil over medium heat. Add onions to pan and cook for 4 minutes, stirring occasionally. Place garlic in pan and cook 1 minute.
Discard green tea bags and add steeped green tea liquid to saucepan along with beans, sage, salt, pepper and 3 cups (750 mL) water. Bring to a boil. Reduce heat and simmer, covered, for 10 minutes. Stir in kale and simmer for 5 minutes. Ladle soup into serving bowls and garnish with olive oil.
Each serving contains: 309 calories; 14 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 44 g total carbohydrates (1 g sugars, 15 g fiber); 37 mg sodium
Dinner: Green Herb and Almond Chicken Bun Cha
SERVES 4
Bun cha, a Vietnamese rice noodle dish, is fragrant and comforting while still bright. Instead of pork, lean chicken is used for a cleaner flavor. It’s a tasty escape from the ordinary at dinnertime.
For a vegetarian version, replace chicken with cubes of tempeh or tofu, tossing with almond butter, lime zest and salt (serve with fresh basil). Bake for 10 to 15 minutes, until dry. Prepare remaining recipe the same.
1 lb (450 g) ground chicken
1/2 cup (125 mL) shredded fresh basil
1 Tbsp (15 mL) almond butter
1 tsp (5 mL) lime zest
1/4 tsp (1 mL) salt
1/2 lb (225 g) brown rice vermicelli
2 Tbsp (30 mL) lime juice
2 Tbsp (30 mL) honey
1 Tbsp (15 mL) low-sodium soy sauce
1 Tbsp (15 mL) extra-virgin olive oil
1 cup (250 mL) roughly chopped fresh cilantro
1 head butter lettuce, shredded
1/2 cup (125 mL) raw or toasted almonds, chopped (optional)
1/2 fresh red chili pepper, thinly sliced
For chicken meatballs, preheat oven to 400 F (200 C). Line large rimmed baking sheet with parchment paper. In medium bowl, mix chicken, basil, almond butter, lime zest and salt until combined. Roll into balls and place on prepared baking sheet. Bake for 15 to 20 minutes, or until chicken is cooked through. Reserve.
For noodles, fill kettle with water and bring to a boil. Add vermicelli to large bowl; cover completely with boiling water. Let sit for 3 to 5 minutes, or according to package directions; drain and rinse. Divide noodles among 4 serving bowls.
For dressing, in small bowl, whisk together lime juice, honey, soy sauce and oil until combined.
To assemble, add sections of meatballs, cilantro and lettuce to serving bowls; top with dressing, almonds (if using) and chili pepper. Serve.
Each serving contains: 488 calories; 23 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 64 g total carbohydrates (9 g sugars, 2 g fiber); 464 mg sodium
