Read an Excerpt
100 Simple and Delicious Recipes for Clean Eating
By Katie Farrell
Thomas NelsonCopyright © 2014 Katie Elise Farrell
All rights reserved.
CLEAN EATING TIPS
The term clean eating has become quite popular these days, yet many people are not exactly sure what the phrase means. Clean eating is not a diet; it's a lifestyle approach to eating. This way of eating incorporates whole foods that have not been altered or processed, and that have no chemicals and harmful preservatives added.
Most Dashing Dish recipes in this book and on my website are conducive with the clean-eating lifestyle because they call for ingredients in their most natural states and include few, if any, processed ingredients. Dashing Dish baked goods are a good example, as they are prepared using whole grain oats rather than white or whole wheat flours, which are essentially whole grains that have been stripped of their nutrients.
There are many benefits to eating clean. Some of the most common are weight loss, increased energy, and improved digestion. Here are a few basic choices from each food group that are considered to be clean eating:
PROTEIN SOURCES: chicken, turkey, fish, egg whites, Greek yogurt, cottage cheese, protein powder
VEGETABLES: broccoli, cauliflower, zucchini, squash, green beans, onions, sweet potatoes
FRUIT: strawberries, apples, blueberries, bananas
WHOLE GRAIN SOURCES: old-fashioned oats, high-fiber pasta, high-fiber wrap bread, Eezekiel or whole grain bread
FAT SOURCES: avocados, nuts, nut butters
SWEETENERS: stevia, honey, agave nectar, maple syrup
SHOULD I COUNT CALORIES?
I have received many questions on the blog about counting calories, so I thought would share my perspective on what has worked well in my own life. In general, believe that counting calories can be beneficial for someone who is just starting to read nutrition labels and become familiar with different foods. However, always suggest that our ultimate goal should be to listen to our bodies rather than counting calories.
In the beginning stages of a weight-loss journey, counting calories can be helpful. It can provide a realistic sense of how to space out calories throughout the day, as well as help learn proper portion sizes. But when it comes to maintaining this long term, counting calories isn't very realistic, and at times it can become obsessive if taken to the extreme.
I found that counting calories for about a month in the beginning of my journey worked well for me because it taught me how to spread out my meals in a way that made me feel energized throughout the day. After learning proper portion sizes, Ii decided to stop tracking calories and start listening to my body's natural hunger cues. also learned how to listen to my body and know when Ii was full to avoid overeating.
I still continue to pay attention to the number of calories, fat, sugar, fiber, carbohydrates, and protein in food. However, this is more about being informed and aware of what I am putting into my body. Although I am conscious of what am eating, do not keep a running total of calories for the day. Here are a few reasons why Ii do not count calories:
1. Eating with friends and family can get tricky if you are always counting calories. In general, if you don't know what was put in the food, there is no way to accurately count the calories and this can lead to anxiety. Instead, when I am at a gathering, try to pick the healthiest choices that see and make it my goal to focus more on enjoying the people I'm with than on the food. After all, that is what life is all about, isn't it? I if do pick a dessert or something that know isn't extremely healthy, then stick to one portion and spend time enjoying each bite.
2. If you count calories, you may overeat. Here's what I mean: If you count calories, then chances are you will feel like you need to finish every single bite, even if you are truly full, in an effort to track the calories properly. This is a bit crazy if you think about it, because God put a full signal inside each one of us for a reason. When I was first learning to pay attention to my body, would take a few bites, put my fork down, and be aware of how felt. Then, when I was satisfied, stopped eating and saved the rest for later. Sure, it was tough to do this at first, and it does take practice (and prayer) in the beginning, but eventually you will be so in tune with your body that you won't even have to think about it!
3. It can lead to bingeing. For me personally, counting calories led to binges when I let myself have a day off from counting. On the days that wasn't counting calories, felt as though had to eat everything like it was my last chance to eat, knowing that the next day I was going to be back to tracking everything put into my mouth. In those moments, felt like had to revel in my freedom by eating whatever came across my path.
Those are just a few of the reasons I don't advocate counting calories long term. On that note, will say that everyone is different, and everyone has different things that work for them. Find what works for you to help keep you on track and keep your body healthy.
Try counting calories for about a month so that you can get an idea of how much to eat and become familiar with composing meals that are well balanced. When the foundation is established, you should be able to move into listening to your body and eating until you are satisfied. This is how God created our bodies to function! He gave us the ability to know when we are hungry and when we are full so that we would eat only what our bodies truly need. A also, with this approach I find it is easier to put the focus on eating healthy and nutritious foods rather than on the numbers.
When this principle is combined with the main principles of healthy eating (limiting the amount of processed foods and sugar, having a good balance of protein and fiber with meals, and eating nutritious snacks in between meals), you should be able to maintain a healthy weight in a way that is sustainable for life!
DASHING DISH STAPLES
One of my primary goals with Dashing Dish recipes is to keep the recipes simple, quick, and made with a few basic ingredients that most people have in their kitchens while being delicious and using "clean" (not processed) ingredients. With these ingredients on hand, you'll be able to make almost any recipe in Dashing Dish.
PROTEIN AND MEATS
Lean pork tenderloin
Extra-lean ground turkey or beef
Boneless, skinless chicken breasts
Salmon and tilapia
Beans (garbanzo, black, kidney, and white)
Protein powder (such as Vanilla Designer Whey)
Low-fat cottage cheese
Plain low-fat or nonfat Greek yogurt
Unsweetened almond milk (or low-fat milk)
Cheese (grated Parmesan, thin-sliced or shredded reduced-fat Cheddar, feta, thin-sliced Swiss)
Eggs and egg whites
BREADS, GRAINS, AND FLOURS
Ezekiel bread and whole grain bread
High-fiber wrap bread (such as La Tortilla)
Quinoa and whole grain rice
Old-fashioned oats (use gluten-free if sensitive)
Oat flour (made from old-fashioned oats ground in a blender or food processor)
Almonds and almond flour (made from almonds ground in a blender or food processor)
Spring and Summer
Fall and Winter
Seasonings, Condiments, and Other
Salt and black pepper
Onion powder and dried minced onion
Minced garlic and garlic powder
Italian seasoning (or basil and oregano mixture)
Taco seasoning (or cumin, chili seasoning, and salt)
Pumpkin and apple pie spice
Stevia (baking or packets)
Unsweetened cocoa powder
Honey and low-sugar maple syrup
White vinegar, rice vinegar, and red wine vinegar
Natural whipped topping (such as truwhip)
DASHING DISH TIPS
Here are a few simple tips for making Dashing Dish recipes with ease!
Use foil or silicone muffin liners when preparing muffins or baked goods and spray with cooking spray. The muffins pop out of the liners without sticking. I do not recommend using paper liners because the batter tends to stick to them.
Refrigerate Dashing Dish baked goods. Unlike store-bought baked goods, they do not contain preservatives and will spoil quickly without refrigeration. Most homemade baked goods last 5 to 7 days in the fridge. You can also freeze them for up to 3 months.
Make oat and almond flour in big batches. I like to pour a large container of oats or a bag of almonds into the blender or food processor and blend into a flour. Then pour the flour in a sealed container and freeze for up to one year.
Converting old-fashioned oats to oat flour in recipes is simple. When the recipe calls for old-fashioned oats, but you have oat flour on hand, simply use ¼ cup less oat flour than the old-fashioned oats that the recipe calls for (example: a recipe calls for 1 cup old-fashioned oats; use ¾ cup oat flour).
If you are gluten sensitive, be sure to use gluten-free products. When using old-fashioned oats, be sure they are gluten-free oats.
When a recipe calls for cooked chicken, I like to use the white meat from a rotisserie chicken or make my own shredded chicken in large batches in a slow cooker and store the meat in the freezer. It helps to always have cooked chicken on hand to add to recipes.
TOP TEN TIPS FOR EATING HEALTHY ON A BUDGET
Eating healthy does not have to mean expensive grocery bills. Here are some of my favorite tips for eating healthy on a budget.
Plan ahead. Make a grocery list and stick to it. The best way to avoid impulse buying is to write down what you are going to buy before you get to the store so you won't be tempted to get things you don't need.
Be prepared. Pack lunches and snacks, and eat before you go out. When you pack your own food, you prevent yourself from overeating, you always know what is in your food, and you save time and money.
Buy in bulk. There are times when it's smart to buy in bulk. Ffor example, buy discounted meat in big batches and store it in your freezer until you are ready to use it. It's also smart to buy products in bulk that you use a lot. Compare smaller quantities with the bigger version; often it is cheaper to buy the larger quantity if you are going to use it all.
Buy frozen. If you think you won't be able to use something up before it spoils, such as fruit or vegetables, buy them frozen. Not only will this save you money but it will prevent you from throwing money away on spoiled groceries.
Buy in-season produce. Food grown in season is not only more affordable, it also tastes better. Look for root vegetables in the winter; apples, potatoes, and squash in the fall; and broccoli and berries in the summer. Farmers' markets may also have a better deal on produce than grocery stores.
Buy generic. Name brands often have increased prices due to the packaging and advertising costs.
Clip coupons. Sign up for newsletters about sales and deals at the stores where you frequently shop. Investing a few minutes clipping or printing coupons each week can save you a lot of money on groceries.
Get the customer card. Many grocery stores hold sales and specials for customer card holders only. Signing up for these costumer cards is often free and only takes a few moments.
Buy a water bottle. Don't spend money on soft drinks, juices, or bottled water. Instead, invest in a few nice water bottles and refill them. Not only will this save you money but it will save you tons of sugar and calories!
Get creative with leftovers. If you happen to have leftovers of some of your ingredients, don't throw them away. Instead, put them to good use and get creative with different recipes, or freeze them if possible.
DASHING DISH'S EATING OUT GUIDE
Be prepared. If possible, go online before going to a restaurant to see what options sound good to you that are reasonably healthy. A lot of restaurants offer nutrition information online now, and if not, the calories for specific dishes can often be found using search engines. Try looking for something with around 500 calories or less (unless you plan on splitting an entrée with someone).
Watch portions. Most restaurant portions are double what a normal portion size should be. Eat slowly and pay attention to when you are truly satisfied (not stuffed), and get a to-go box to take the leftovers home. Another great way to portion control is to split an entrée with someone.
Beware of salad dressings. If you order a salad, always ask for low-fat dressing on the side. low-fat dressing is not an option, dip your fork in the dressing before each bite.
Look carefully at salad toppings. When choosing a salad, make sure none of the ingredients are fried (if they are, ask to have them left off). Also, ask for high-fat ingredients (such as nuts and cheeses) to be put on the side so you can control how much goes on.
Skip the bread basket. The bread served before meals is truly nothing but empty calories, and generally a lot of empty calories. With butter, it could easily add up to 500 calories, which is the calorie content of an entire meal!
Don't drink your calories. Stick with water or sparkling water. If you must have alcohol, limit yourself to one drink. A glass of wine, a light beer, or a shot of hard liquor mixed with club soda all have around 100 calories (which is much better than mixed drinks, which can contain hundreds of calories for one drink!).
Know your terms. As a general rule, order foods that are broiled, grilled, roasted, or steamed. Steer clear of foods that are fried, sautéed, or blackened, which means they are cooked in a pan with oil.
Don't be embarrassed to make special requests. With all of the allergies out there today, you can be sure that waitstaff and cooks are very used to getting special orders. If you ask for no butter, sauce on the side, or steamed versus sautéed, you could save yourself hundreds of calories that you will never even miss!
TIPS FOR DEVELOPING HEALTHY HABITS
Living a healthy lifestyle does not have to be hard work or a drastic change. The best place to start is by making small changes in your everyday life. Making simple swaps and setting small goals will add up over time, and before you know it, these changes will become habits.
Here are some simple changes that will have a huge effect:
Butter (or any unhealthy fats, such as fried foods)
Processed snacks (such as crackers, chips, cookies, etc.)TrtRy:
Stevia, honey (or natural sweetener of choice other than white sugar)
Oat flour (or if you're feeling really adventurous, try almond or coconut flour)
High-fiber pasta or quinoa
Plain low-fat or nonfat Greek yogurt
Olive oil (in moderation)
Snacks with whole grains and no added sugar (such as Dashing Dish muffins)
The key to setting goals is making sure they are attainable and realistic. Here are some examples of short-term goals to get you started:
* A aim to eat three small meals with two to three snacks in between. This will keep your metabolism fueled and your blood sugar levels stabilized.
* Eat every three to four hours. will also help stabilize blood sugar levels.
* Drink more water, and replace any other beverages you are currently drinking with water. Add lemon or lime juice for flavor if you desire.
* Get moving! Aim to be active for at least thirty to sixty minutes per day. This could be going to the gym, walking, cleaning, playing with your kids, or dancing around your house.
There is something about a snack that gives us the energy boost we often need to make it through the day. Snacks are great because they usually don't require a lot of thought or preparation, and yet they can be delicious and satisfying. I generally eat one or two snacks each day, and they are usually between 100 and 200 calories each. try to incorporate some protein and fiber into my snacks to keep me satisfied until my next meal. Here are some of my favorite snack ideas.
Low-fat or nonfat Greek yogurt: I like buying the plain or vanilla flavors and adding stevia or honey and frozen fruit.
Protein bars: like ones that have less than 200 calories, more than 10 grams of protein, and less than 10 grams of sugar.
Dashing Dish muffins
100-calorie packs of almonds
Excerpted from Dashing Dish by Katie Farrell. Copyright © 2014 Katie Elise Farrell. Excerpted by permission of Thomas Nelson.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.