How to Make Any Recipe a Clean Recipe

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 a clean recipe, simply look at all of the ingredients and start substituting. 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.

Get creative with fruits and 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.

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

Read More at health.com

Get more stuff like this
in your inbox

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

How Kickboxing Can Change Your Body and Your Life
In drought-stricken Somaliland, families try to survive on black tea
Torch Calories With This Total-Body Circuit Workout
The workout secrets of a trucker fitness guru
Fearing disease, Kenyans burn animal carcasses as drought deepens
Misty Copeland Explains Why Emotional Strength Is Her Beauty Secret
Who You Should Love After Loss
8 U.S. Solo Travel Destinations You Probably Haven’t Thought Of
Scale Stuck? How To Get Over That Weight-Loss Plateau
Gwyneth Paltrow Wants You to Take Supplements, But Experts Say You Don’t Really Need Them
Using This Simple Kitchen Tool Helped Me Drop 108 Pounds
This Is How Much Protein You Really Need to Eat in a Day
Novartis wins speedy U.S. review of new leukemia drug
‘Let’s Talk’, WHO says, as depression rates rise 18 percent in a decade
GSK’s new CEO gets short-term win from generic Advair delay
Novartis says U.S. regulator grants speedy review of CAR-T cell therapy