In the last post, we took a look at foods you can eat to be healthy. Here I will give readers ideas for simple clean eating meals using a variety of the different foods mentioned. We have learned how what we eat can be good or bad for boosting our immune system.
The focus in the last couple of posts has been about types of healthy foods we can include in simple clean eating if we are not already doing that. And if you are already eating the foods we have already mentioned earlier, that is great. Keep it up and see how clean eating will help boost and strengthen your immune system, add to your health, and your sense of zen.
This post includes clean eating recipe ideas you can use for breakfast, lunch, and dinner. Include these clean eating recipes in your meal plan and use these recipes to boost your immune system as well as your overall well being.
Breakfast recipes can be as simple as eating a fruit salad, fruit juices, or fruit smoothies. Here are a few other ideas.
- ½ cup of plain kefir (or replace with yogurt)
- ½ cup of plain yogurt
- 1 cup of blueberries
- ½ cup of other berries (blackberries, strawberries, raspberries, etc.)
- 1 tablespoon of sunflower seeds
- 1 Brazil nut, slice (optional)
- 4–6ice cubes
Place all the ingredients in the blend in the order listed except for the ice cubes. Pulse a few times, then add one ice cube at a time, pulsing 4–6 times in between. Blend until smooth and serve.
- ½ cup of plain yogurt
- 1 teaspoon of honey
- ½ teaspoon of ground cinnamon
- ½ cup of blueberries
- ½ cup of blackberries
- 1 tablespoon of sunflower seeds
In a bowl, start with the plain yogurt, add the honey and ground cinnamon on top. Add the berries and seeds. Enjoy!
Sunflower Seed Salad
- 1 cup of broccoli, cut
- ½ cup of sunflower seeds
- 2 carrots, julienne
- 1 red Bell pepper, diced
- 1 cucumber, diced
- 6 cups of spinach
- 2/3 cup of olive oil
- Juice of 1 lemon
- 1 garlic clove, minced
- 1 teaspoon of Dijon mustard
- 1 tablespoon of honey
Salad: Toss all the ingredients in a large bowl. And serve with dressing.
Dressing: Mix all the ingredients in a mason jar, close the jar, and shake for about 1 minute. Serve on the salad.
This delicious lentil recipe is going to get you back on your feet in no time if you are feeling a bit sick. It’s also a good recipe to help reduce inflammation in your body.
- 1 tbsp of coconut oil
- 1 onion, diced
- 3 garlic cloves, minced
- ½ cup of celery, diced
- 2 carrots, diced
- 1 tablespoon of ginger, minced
- 1 teaspoon of turmeric
- 1 teaspoon of curry powder
- ½ teaspoon of cumin powder (or seeds)
- 2 ½ cups of vegetable stock
- 1 cup of green lentils
- Salt and pepper to taste (optional)
In a large pot or Dutch oven, sauté onions, garlic, celery, carrots, and ginger in the coconut oil over medium heat for 4 minutes (or until onions are soft). Then add the turmeric, curry, and cumin. Stir constantly and sauté for 2 minutes. Add the vegetable stock and lentils. Bring to a boil. Reduce heat, cover, and simmer for 45 minutes (or until lentils are soft). Add the salt and pepper to taste at the end (optional).
This delicious recipe is perfect to practice mindfulness eating.
- ¼ cup of olive oil
- Juice of 1 lime
- Zest of 1 lime
- 2 garlic cloves, minced
- 2 tablespoons of fresh parsley
- 2 tablespoons of fresh oregano
- A pinch of salt
- ¾ lbs salmon, cut in 11/2 in cubes
- 8 skewers (if wood, soak in water for a minimum of 30 seconds before use)
Preheat the oven to 375 F. In a large bowl, mix all the ingredients except the salmon. Then add the salmon and marinate in the refrigerator for 10 minutes. Once completed, place the salmon on the skewers and place the salmon skewers on a broiler pan. Bake for 10 minutes, turn the skewers halfway, and bake for another 10 minutes. Serve with your favorite vegetables like steamed broccoli or sweet potatoes and rice.
Lemon Baked Chicken
A simple recipe for a busy day!
- Juice of 2 lemons
- 2 tablespoons of olive oil
- 2 tablespoons of pepper (or lemon pepper)
- ½ teaspoon of turmeric
- ½ teaspoon of salt
- 6–8 chicken thighs, boneless and skinless
Preheat the oven at 350 F. In a large bowl, mix all ingredients except chicken. Then dip the chicken in the marinade and place on a lightly oiled baking sheet. Pour the remainder of the liquid on the chicken. Bake for 30 minutes or until the chicken is fully cooked. Serve with your favorite vegetable and rice.
Snacks can be as easy as fruit, nuts, or vegetables. Also, you can try some of our favorite snack recipes below.
- 2–4Brazil nuts
- 1 cup of almonds
- 1 cup of sunflower seeds
- ½ cup of dried dates (no sugar added)
- ½ cup of raisins
- ½ cup of dried berries (blueberries, goji, or strawberries)
Mix and divide in 4 servings.
You can get super creative using healthy nourishing immune-boosting foods to prepare simple clean meals. Healthy food should not be a boring pastime or just something you do because you have to.
It should be something that comes naturally to you and that you enjoy. Start to learn about the foods that you and your taste buds enjoy. Then find creative ways to prepare them.
Also, carry out your own research. The information I have provided in my post just touches the surface and there is so much more to learn and understand about this topic. There are a variety of clean meal ideas available and of course, you can create your own.
Share and comment here, its good to hear from readers and you can be sure I will respond.
I hope my article spurs you on and you find this post helpful on your journey, delighting your taste buds while still eating clean meals that enhance your zen and well being.
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