Learn the art of clean eating and reward yourself with calming tea and organic chocolates for a healthy life full of wholesome pleasures.
Words: Chitra Santhinathan
5 WAYS TO EAT CLEAN
Eating clean is all about eating food that is unprocessed or at the very least, minimally processed. While we can’t always avoid processed options in this age of convenience, we can make small changes that will do us good in the long run.
EAT YOUR VEGETABLES
Mom was right. Vegetables, be it leafy greens or the multi-coloured variety, are naturally packed with vitamins, minerals and fibre and may offer protection against a host of ailments including heart disease. Eat them raw (after a quick rinse) or if you must cook your veg, simply steam or sauté your greens to get the most benefit. To get your recommended daily dose of vegetables (two and a half to three cups a day for adults), include vegetables as a healthy snack you can munch on in between meals and start your meals with a salad.
SAY ‘NO’ TO ADDED SUGAR
Read food labels carefully to ensure that you’re not ingesting extra sugar your body doesn’t need. The American Heart Association recommends no more than approximately six teaspoons per day for women and nine teaspoons per day for men. While most of us only add about a teaspoon of sugar to our coffee or tea, we end up consuming much more than that in the foods we eat throughout the day. The biggest offenders: soda, candy and baked goods. Be wary of added sugars in ‘healthy’ foods too like sweetened yoghurt, bottled sauces and cereals, and opt for natural sugar substitutes like honey, agave nectar and stevia whenever possible.
REDUCE SATURATED FATS
We all need fat in our diet but it’s important to stay clear of bad fats and bump up the good. Avoid or limit your intake of not so healthy fats such as those found in butter, cheese and meat. To boost HDL cholesterol (good cholesterol), include olive oil, fatty fish like salmon and mackerel, avocado and lots of nuts (if you don’t have an allergy) in your diet. As a delicious breakfast option, mash the flesh of a ripe avocado with a fork and spread it on toast as a substitute for butter.
CUT DOWN ON MEAT
There’s no need to go vegetarian to eat clean; simply reducing your intake of meat can do wonders for the body. Instead of eating a large steak for dinner, cut it into cubes and make a steak salad that can feed three people. This way, you’ll get your meat fix and have loads of vegetables too. Lean meats like chicken and turkey are also great protein options (avoid deep-fried versions). A neat trick is to incorporate small amounts of meat in stir-fries and soups that are packed with vegetables. It also pays to know where your meat comes from – opt for free-range chicken or meat from ethically or naturally-raised livestock.
BUMP UP YOUR WHOLE GRAIN INTAKE
White bread, rice, pasta and white flour (used in packaged baked goods) have been processed and are often stripped of essential nutrients that our bodies need. Whole grains, on the other hand, are unrefined grains that still contain bran and germ, and are packed with nutrients such as magnesium, potassium and selenium. To benefit from your favourite staples, simply opt for whole wheat bread and pasta, and brown rice. Not only are these foods good for you, they are more flavoursome too. Other healthy grains to include in your diet are buckwheat, oats and quinoa.
Photo from 123RF
DID YOU KNOW?
Cinnamon contains substances that can protect cells against damage caused by harmful free radicals. New studies suggest that cinnamon may also help regulate blood glucose levels. This spice also helps satiate cravings for added sugar as it already has sweetish notes. Simply add a dash of cinnamon to your morning coffee or oatmeal for sugar-free sweet satisfaction.
PANA-CHE FOR CHOCOLATE
Melbourne-based chocolatier Pana Chocolate, known for their raw and organic chocolate confections, is opening its doors in Sydney this month. The new Pana Chocolate store will offer the brand’s signature handmade premium chocolate bars, as well as raw cakes and cookies, seasonal drinks and other handcrafted chocolate-y goodies. Ingredients used in Pana Chocolate treats include virgin cacao butter, raw cacao powder, dark agave nectar and pure Himalayan crystal salt. www.panachocolate.com
MY OWN MAGNUM
Create your own Magnum pleasure bar at Magnum Kuala Lumpur, a newly opened ice-cream parlour-cum-café in the city’s Mid Valley Megamall. The outlet features a designated area dubbed the ‘Infinity Bar’ where Magnum fans can customise their ice-cream with toppings and drizzles of their choice. Magnum fans can also sample other signature creations such as Magnum Kaya Waffle Toast, the indulgent Magnum Triple Choc Cookie Skillet and Magnum Trifle. www.facebook.com/Magnum
GOING KOREAN
The Korean Food Foundation recently unveiled the latest editions of its Korean Restaurant Guidebook – this time, focusing on promoting eateries serving hansik (Korean cuisine) in Indonesia, Malaysia, Thailand and Vietnam. The guidebook is not merely a listing, as restaurants that made the cut were selected by a panel of food industry professionals. The Korean Restaurant Guidebook app can be accessed via mobile applications on both Android and iOS. The guidebook can also be downloaded for free from www.hansik.org or www.koreanfood.net.
RELAXING CUP
Qi Tea’s Relax spiced tea blends warming spices such as cinnamon, ginger and cloves, with a hint of orange for a comforting beverage that helps calm the senses. Qi Relax is made from the baby buds and new shoots of the white tea plant and contains no added preservatives or artificial flavourings. www.qitea.com
Photo from 123RF
NUTRITIOUS SOUPS
Start your clean eating diet with this light and refreshing soup.
INGREDIENTS
- 2 tsps dark sesame oil
- 1/3 cup sliced shallots
- 1 pound baby carrots (preferably fresh, not pre-packaged), peeled and cut into 2-inch pieces
- 2 cups fat-free, low-sodium chicken broth
- 1 tsp grated ginger
- 1/2 cup Greek-style plain yoghurt Fresh herbs (parsley, mint or coriander)
METHOD
STEP 1: Heat oil in a saucepan over medium heat. Add shallots and cook until almost tender, stirring occasionally.
STEP 2: Add carrots and cook for about four to five minutes.
STEP 3: Add broth and bring to a boil. Cover, reduce heat and simmer for about 20 minutes.
STEP 4: Add ginger and cook a further 10 minutes or until carrots are tender. Cover and let stand at room temperature for five minutes.
STEP 5: Transfer half the carrot mixture to a blender. Remove the lid cap (to allow steam to escape) and place a clean towel over the opening to avoid splatter. Blend until smooth.
STEP 6: Pour into a large bowl. Repeat procedure with remaining carrot mixture.
STEP 7: Return pureed soup to pan and reheat for about two minutes.
STEP 8: Spoon soup into small bowls and top with plain yoghurt and fresh herbs.
Source: www.myrecipes.com
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