- Diet & Weight Loss
Eating Clean Convert Your Favorite Recipe To a Clean Recipe
How to convert your recipe to a clean eating recipe
First and for most, I do not claim to be an expert. I have been eating clean for about a month now. I just wanted to share with you some of the things I have learned thus far. Eating clean is not a diet, like you think of the word diet. Eating clean is a way of life and is a big change for most people. Eating clean means eating food in its natural form or as close as you can get. Processed foods are out. When shopping at the grocery store the outer perimeter is where you will find most of the products you will be eating.
Everyone has their favorite family recipes and I know these are hard to give up. I have found a wealth of information on the Internet and this taught me that we don't have to give up our favorite recipes. I'm going to give you a basic list of ingredient substitution so that you may continue to make and enjoy those favorite recipes.
Flour - use whole wheat pastry flour - in equal amounts 1 cup = 1 cup
Sugar - use honey, brown rice syrup, or agave when baking- Equal amounts by weight a general rule 1 cup sugar = 3/4 cup of syrup. For sweetening your tea or coffee try Stevia.
Beef - use Bison or ground turkey- Equal amount 1 pound is 1 pound.
Wine Cooking - White or red Balsamic vinegar and 1-2 tsp. honey or agave - Use half the amount the recipe calls for.
Sour cream - use nofat plain Greek yogurt - equal amounts 1 cup = 1 cup
Cream whipping or heavy - nonfat plain Greek yogurt and a splash of milk to loosen it or milk that has been thickened with flour, arrow root, or corn starch. - Use equal amounts 1 cup = 1 cup.
White sauce - use milk flour and cornstarch or blend cottage cheese until smooth- use equal amounts.
Brown sugar- combine honey or agave with molasses- 1 cup syrup 1 tbsp molasses.
Oil - olive oil or chicken broth for excessive amounts - amount varies depending on temps.
Whole eggs - try to use just the whites when you can. eggs are not considered unclean but for people with cholesterol concerns the yolk contains the most.
Butter in Baking - Apple sauce, olive oil, safflower oil - 1 stick butter = 1/4 cup oil or 1/2 cup apple sauce.
Cream of mushroom soup - a lot of recipes call for this I suggest you visit The Gracious Pantry blog for a wonderful clean soup recipe.
Now I know this isn't everything but its a good start. I can tell you in my short clean eating life time. I feel great. Its a little tuff convincing the rest of the family to give up the chips and dips, but I'm working on it. Now when you make the decision to eat clean don't go crazy and toss everything in the cabinet. Food is far to expensive. Use up what you have and as you shop, shop to change to your clean eating lifestyle.
Just yesterday I made some apple muffins, this is not an everyday treat, because I am trying to lose weight. So I am still counting calories. Here is the recipe I used.
2 cups Whole Wheat Pastry Flour (I used half whole wheat half white I'm still using up what I had on hand)
1/4 cup oats (optional)
1 tsp. baking soda
1 tsp. baking powder
1 tsp. sea salt
2 eggs ( or 1 egg and 2 egg whites if watching cholesterol)
3/4 cups agave
1 tsp vanilla
1/2 cup apple sauce
1 tsp. cinnamon
1 to 2 apples peeled, cored, and chopped ( I used 2 I wanted my muffins apple chunky)
Preheat oven to 350 degrees. Mix flour, baking soda, baking powder,oats, and salt in mixing bowl. In a separet bowl combine eggs, agave, apples, vanilla, applesauce, cinnamon mix well.
combine dry ingredients and wet ingredients do not over blend.
bake a 350 for 20 to 25 minutes depending on your oven. Little hint if you lightly spray your muffin paper with cooking spray the paper won't stick to your muffins. The entire family enjoyed these.
My first months results.
Let me start from the beginning. I don't believe in scales. Never kept one in the house. I was visiting a friend and stepped on her bathroom scale. I almost cried I weighed the most I ever weighed in my entire life. A whopping 175 lbs this is more than I weighed even during my 3 pregnancies. I thought if I don't make a change I'm going to look in the mirror one day and see my mother, short, fat and hating life.
This is when I made up my mind. Started looking for a diet program couldn't find anything I thought I would be able to stick to. So I decided I would just count calories, this always worked for me in the past. I also looked for some kind of exercise program. Something I could do at home and not feel self conscious if others are watching me.
I found an exercise program, Tracy Anderson Method. This program comes with a recommended diet, so I thought I'll just count calories until my DVD's arrive and I can check out the diet. When it did get here, I looked it over joined the Tracy Anderson forum read a lot of comments, The comments we very mixed about the diet. I decided I like to chew and 700 calories a day would not cut it. So I started checking out other forum suggestions they mentioned things like the 17 day diet and the Ducan Diet. But the also talked a lot about Tosca Reno diet. Whats this I thought so Internet surfing I went. Eating Clean is what I found. Lots of Blogs and testimonials about the so called diet. After all my time and reading, searching, I came to the conclusion this is not a diet but a way of life. I decided I'm ready at 46 almost 47 years old, I need to make a change if I want to be around and enjoy life.
I did and still am sticking with The Tracy Anderson Method for exercise. I did start and still am trying my best to eat as clean as I can. I did find out I don't feel hungry eating clean because I'm not feeding my self empty calories. I get to eat 4 to 5 times a day. Eating clean means eating breakfast and not letting yourself get hungry. When you get hungry your body starts to go into starvation mode and will store the fat not burn it.
My results to date I have lost 10 pounds (big giant smile). With my exercise program you weigh in an measure every 10 days. I'm on my third measurement after 20 days of working out I have lost a total of 11 inches combined. Now you take several measurements. Both arms, both thighs, bust, waist, hips. But 10 pounds and 11 inches sure makes me feel good! I can even feel some changes in the way my clothes fit. Especially in the butt and pant legs.
Maybe one day, I'll be able to say good bye to thunder thighs!!!