Nutrition and Wellness

Make Any Recipe A Clean Recipe

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El Paso, TX. Chiropractor Dr. Alex Jimenez discusses clean eating.

When it comes to eating clean, it’s often much easier than you think. Plus, you rarely have to alter the essence of your favorite dishes to achieve a cleaner plate. The key to turning them into  a “clean” dish is to start from the root—the ingredients.

To build a cleaner plate, it first starts in the market where you choose your produce, whole grains, dairy, proteins, and other items. Look for ingredient lists that are short and contain no preservatives, artificial colorings, added sugars, and other processed ingredients.

Make sure you balance your plate by filling at least half with fruits and veggies, choosing whole grains for a fourth of your plate, and lean, clean meat for the remaining fourth.

To Convert A Recipe To Clean Recipe Look At The Ingredients & Substitute

Here are your basic substitutions:

  • Sugar > organic maple syrup / organic honey
  • Baked goods > white whole-wheat flour / whole-wheat flour / almond flour / coconut flour
  • Grains > unprocessed, dry quinoa / farro / brown rice / oats / homemade whole-wheat bread (or whole-wheat bread from a local baker / 7 Sprouted Grains Bread)
  • Dairy > organic, unprocessed cheeses, milk, Greek yogurt
  • Protein > Choose leaner meat, and limit meat portions such as pork and red meat to 3 ounces and chicken to 4.5 ounces per day. Seafood and plant-based proteins are encouraged. Look for meat that is grass-fed and raised without antibiotics or hormones.
  • Condiments, dressings and salsas > Make your own, and nix the added sugars and excess salt.

Targeting Obesity

Get Creative With Fruits & Veggies:

Here’s an example of a recipe we’ve converted to clean, Chicken Kebabs and Nectarine Salsa.

While this recipe is almost completely clean, the marinade calls for brown sugar. For a cleaner sugar, replace 1½ teaspoons of maple syrup for the 1 tablespoon of brown sugar.

 

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More from Cooking Light:

Clean Eating Weeknight Meal Planner

A Month of Clean Eating

What Is a “Processed” Food?

How to Eat Clean in 6 Simple Steps

 

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Professional Scope of Practice *

The information herein on "Make Any Recipe A Clean Recipe" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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