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How to eat clean on the go

Updated on July 28, 2012

The soul of clean eating

The soul of clean eating is consuming food in its most natural state, or as close to it as attainable. it's not a diet; it’s a life-style approach to food and its preparation, resulting in an improved life — one meal at a time. Eat 5 to 6 times on a daily basis — 3 meals and 2 to a few tiny snacks. embrace a lean protein, many recent fruit and vegetables, and a fancy carbohydrate with every meal.

This keeps your body energized and burning calories efficiently all day long. Drink a minimum of 2 liters of water a day— ideally from a reusable canteen, not plastic; we’re friends of the atmosphere here! Limit your alcohol intake to 1 glass of antioxidant-rich red wine on a daily basis.

Get label savvy. Clean foods contain only 1 or 2 ingredients. Any product with a protracted ingredient list is human-made and not thought-about clean. Avoid processed and refined foods such as white flour, sugar, bread and pasta. fancy advanced carbs like whole grains instead.

Know thy enemies. Steer expensive of something high in saturated and trans fats, something fried or something high in sugar. Shop with a conscience. Consume humanely raised and native meats.

Choose organic whenever attainable. If your budget limits you, make meat, eggs, dairy and therefore the Dirty Dozen (ewg.org/foodnews) your organic priorities. Consume healthy fats (essential fatty acids, or EFAs) daily. Learn about portion sizes and work toward eating among them. Reduce your carbon footprint. Eat turn out that's seasonal and native. ft is a smaller amount taxing on your wallet and the environment. Slow down and savor. Never rush through a meal. Food tastes best when savored. fancy each bite. Take it to travel. Pack a cooler for work or outings thus you usually have clean eats on the go.

10 tips from the clean eating Diet


  • - Eat more! Eat six little meals day after day, spaced at intervals of two-and a-half to a few hours.
  • - Eat breakfast a day, within an hour of rising.
  • - Make your last meal 3 hours before bed.
  • - Eat a mixture of lean protein and sophisticated carbohydrates at every meal.
  • - Eat sufficient healthy fats each day
  • - Drink two to a few liters of water every day.
  • - Carry a cooler jam-choked with clean foods day after day.
  • - Depend on contemporary fruits and vegetables for fiber, vitamins, nutrients and enzymes.
  • - Adhere to correct portion sizes.
  • - Eat solely foods that haven't been overly processed or saturated in chemicals, saturated and trans fats and/or toxins.


Asian Stir-Fry Noodle Salad


Sweet, savory and with a salty kick, this can be a classic Asian salad created incredibly straightforward. Tender-crisp veggies offer a whopping dose of fiber whereas edamame provides you a success of protein to stay you full throughout the day.


INGREDIENTS:
• 1½ oz brown rice vermicelli
• Olive oil cooking spray
¼red bell pepper, sliced
• ¼ cup peeled and chopped carrot
• ¼ cup sliced shiitake mushrooms
• 4 tsp fresh lime juice
• 1 clove garlic, minced
• 2 tsp rice vinegar
• 2 tsp low-sodium soy sauce
• 1 tsp sesame oil
• Sea salt and fresh ground black pepper, to taste
¼cup frozen and thawed edamame
• 1 tsp sesame seeds, lightly toasted
• 1 lime wedge


EQUIPMENT:
• 1 2-cup glass jar with lid


INSTRUCTIONS:

ONE: Bring a pot of water to a boil. Add noodles and remove from heat. Set aside until noodles soften, about 5 minutes. Drain and run noodles under cold water. Set aside.

TWO: Mist a large sauté pan with cooking spray and heat on medium. Add bell pepper, carrot and mushrooms and sauté, stirring constantly, until tender-crisp, 2 minutes. Remove from heat and set aside to cool. (TIP: For added visual interest, t sautéing and layering each vegetable separately)

THREE: Prepare dressing: In a small bowl, whisk lime juice, garlic, vinegar, soy sauce, sesame oil, salt and black pepper.

FOUR: Build salad: Add dressing to bottom of jar. Layer edamame, noodles, vegetable mixture, sesame seeds and lime wedge. Cover with lid and refrigerate. Just before serving, squeeze lime wedge into jar and shake to distribute dressing. Make up to 1 day in advance.


NUTRIENTS PER JAR:

CALORIES: 438, TOTAL FAT lOg, SAT. FAT I g, MONO
UNSATURATED FA7 2g. POLVUNSA WRA TED FAT 3g.
CARBS: 66g. FIBER: 11 g. SUGARS: 5g. PROTEIN: 20g.
SODIUM: 467mg, CHOLESTEROL: 0 m


Why Glass Jars?

Imagine being able to carry your entire salad from dressing to veggies to lighter greens in one (BPA-free) container, conf ident that everything will be fresh and crisp when you’re ready to dig in. That’s the beauty of the glass jar: You layer the ingredients strategically so dressing never touches your lighter greens — until you want it to.

With no extra containers to organize, taking food on the road just got easier! Give your eco-friendly jar a shake to distribute dressing and eat right out of the container — or pour into a bowl, if you prefer. For the breakfasts and dessert, you can actually bake them in their glass jars, allow to cool and take them wherever you go, minimizing cleanup. You’ll wonder why you never thought of this before now.

Asian Stir-Fry Noodle Salad
Asian Stir-Fry Noodle Salad

Huevos Rancheros with sauteed spinach


Hearty beans, savory tomato sauce and melted cheese will make this cleaned-up Mexican breakfast a favorite in your family.

Hearty beans, savory tomato sauce and melted cheese will make this cleaned-up Mexican breakfast a favorite in your family.

INGREDIENTS:

• Olive oil cooking spray
• 1 green onion, chopped
• ½ tsp chile powder
• 1/4 tsp ground cumin
• 1,13 cup chopped fresh tomatoes
• ¼ cup BPA-free canned red and/or white kidney beans, drained and rinsed
• Sea salt and fresh ground black pepper, to taste
• 1 egg
• 2 tbsp shredded low-fat Monterey
Jack cheese, divided
• ½ cup baby spinach
EQUIPMENT
• 11-cup oven-safe glass Jar
with lid

ONE: Preheat oven to 400°F. Lightly mist inside of jar with cooking spray.


TWO: Mist a small saucepan with cooking spray and heat on medium. Add onion, chile and cumin and stir until spices are fragrant, 30 seconds. Add tomatoes and beans and stir to combine. Reduce heat to low and simmer for 5 minutes. Season with salt and pepper. Carefully pour mixture into jar and crack egg over top. Sprinkle with additional salt and pepper and top with 1 tbsp cheese. Bake until cheese melts and egg reaches desired doneness, about 6 minutes. Remove from oven and set aside to cool.


THREE: Meanwhile, mist a small sauté pan with cooking spray and heat on medium. Add spinach and sauté, stirring occasionally, until just wilted, 1 minute. Season with additional salt and pepper and remove from heat to cool to room temperature, 5 minutes. Spoon into jar, add remaining 1 tbsp cheese and cover with lid and refrigerate. Can be made up to 1 day in advance. (To reheat, remove cover and heat in 350°F oven for 5 minutes, or if using a microwave-safe jar, heat in microwave for 1½ minutes.)


NUTRIENTS PER JAR:
CALORIES: 230, TOTAL FAT 9g. SAT. FAT’ 3g. MONOUNSATUR ATED FAT 2g. POLYUNSATURATED FAT’ 1g. CARBS:21.5g.
FIBER. 8g. SUGARS; 4g. PROTEIN: 16g. SODIUM: 372 mg.
CHOLESTEROL: 219mg


Nutritional Bonus: This filling
breakfast Is brimming with vitamin K — 67% of your daily requirement of this bone-protective nutrient. Plus, it’s loaded with 16 g of satiating protein!




Huevos Rancheros with sauteed spinach
Huevos Rancheros with sauteed spinach

Tri-Collor Pasta Salad with tuna


SERVES 1. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 15 MINUTES.
Forget about a boring tuna sandwich for lunch — with just 10 minutes of work, this light and colorful tuna salad will fill you up without weighing you down.

INGREDIENTS:
• ¼ cup tn-color brown rice fusilli or rotini pasta
• 2 tbsp balsamic vinegar
• ¼ tsp dried Italian seasoning
• 2 tbsp finely chopped sun-dried tomatoes (dry-packed)
• 1 tsp olive oil
• Sea salt and fresh ground black pepper, to taste
• 2 oz BPA-free unsalted canned tuna, in water
(TRY: Wild Planet Wild Albacore Tuna - No Salt Added)
• ¼ cup mixed baby greens
• /2 cup grape or cherry tomatoes, halved
• /4 loosely packed cup fresh basil leaves
• 1 tbsp low-fat shredded mozzarella cheese, optional

EQUIPMENT
• 12-cup glassjarwith lid

INSTRUCTIONS:
ONE: Cook pasta according to package directions, until slightly more cooked than al dente. Drain and spread pasta on a small baking sheet to cool. (NOTE: Spreading pasta on a baking sheet prevents it from becoming a solid mass.)

TWO: Meanwhile, prepare dressing: In a small saucepan, combine vinegar, Italian seasoning and 2 tsp water and bring to a boil. Remove from heat immediately and add sun-dried tomatoes. Whisk in oil and salt and pepper. Set aside to cool slightly.

THREE: Build salad: Add dressing to bottom of jar. Layer tuna, pasta, greens,
tomatoes, basil and mozzarella, If desired. Cover with lid and refrigerate. Just before serving, shake jar to distribute dressing .Make up to 1 day in advance.


NUTRIENTS PER JAR:
CALORIES. 290, TOTAL FAT 129. SAT. FAT 1g.
MONOUNSATURATED14T 3g. POLVUNS
ATURATED FAT 1 gCARBS.jjq. FIBER: 3g.
SUGARS: JOg. PROTEIN4&JIUM: 315mg.
CHOLESTEROL: 15mç7
.


Huevos Rancheros with sauteed spinach
Huevos Rancheros with sauteed spinach

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    • Dojcinovski profile image
      Author

      Dojcinovski 5 years ago from Macedonia

      Thank you :)

    • easylearningweb profile image

      Amelia Griggs 5 years ago

      Good tips and hearty recipes!