Want glowing skin, a slimmer waistline and boundless energy? All you have to do is eat clean. Clean eating is all about eating foods as close to their natural state as possible without compromising on taste. Eat to optimum health with these nutritious meals bursting with health benefits from naturopath, nutritionist and author of Cleansed, Cassie Mendoza-Jones.
I think eggs are one of the best breakfasts, and these little egg muffins makes having eggs for breakfast the simplest thing in the world. Eggs are packed full of blood-sugar stabilising nutrients and immune-boosting vitamins, with protein for muscle repair and essential fats for brain health. The easiest way to make these is to make extra veggies while you cook dinner, then cook these in the oven while you’re eating dinner. In the morning, all you have to do is open the fridge and breakfast is served!
• 6 organic eggs, or (2 per person) • Either leftover veggies from dinner or:
• 1 leek, sliced
• Small handful button mushrooms, diced
• 2 handfuls of baby spinach
• 1 zucchini, sliced
• 1/2 small sweet potato, chopped into small cubes
• Olive oil or coconut oil to grease muffin tin
• Sea salt and fresh black pepper
• Medium sized muffin tin
1. Heat the oven to 180 degrees C. Grease the muffin tin.
2. In a hot pan, add the coconut oil. Add the leek and sweet potato and cook on medium heat until sweet potato is soft. Add the mushrooms, zucchini and spinach and let cook until vegetables are soft. Season with sea salt and pepper.
3. Remove the vegetables from the pan and layer them in the base of the muffin tins.
4. Crack 1 egg on top each pile of veggies.
5. Season with a little salt and freshly ground black pepper.
6. Place in the oven for 15-20 minutes or until egg has cooked to your liking.
7. Remove from oven, allow to cool. Serve immediately or place in the fridge and enjoy for breakfast or a snack.
Related: Sugar-free breakfast recipes
This soup takes no time at all, and is so filling and cleansing, as it’s high in fibre and detoxifying nutrients and vegetables. The green vegetables protein high amounts of nervous system-soothing magnesium, blood-building iron and immune-boosting vitamin C. The haloumi adds some protein, and the topping of parsley aids digestion, cleanses the blood and boosts the vitamin C and iron content of the soup even more.
• 3 leeks, sliced thinly
• 4 cloves garlic, chopped
• 4 zucchinis, roughly sliced into rounds
• 2 sticks celery, chopped
• 1 broccoli, cut into florets
• 1-2 bunches of English spinach
• 1 cup vegetable stock
• 2 cups water
• Salt and pepper
• Olive oil
• Fresh parsley, chopped
• 1/2 tsp. each of ground cumin and coriander spices
• Optional: celeriac (for thickness), broccoli, cauliflower
• Haloumi cheese, sliced lengthways
1. In a large pot, drizzle some olive oil and add the leek and garlic. Sauté on low for about 5 minutes, or until leeks are slightly caramelised and soft. Season with a bit of salt and pepper and the spices.
2. Add the celery and zucchini, and cook down for about 5 minutes.
3. Add the broccoli florets, stock and water so that the water comes up to just three quarters of the vegetables.
4. Cook on medium-low heat for 15-20 minutes or until all the vegetables are soft.
5. Add the spinach, so it just wilts through.
6. Allow to cool for a bit, then blitz the soup with a hand-blender or in a food processor.
7. Pan-fry the haloumi on a hot pan until golden brown on each side, and then slice into cubes.
8. Ladle the soup into bowls, and garnish with some fresh parsley, haloumi cubes and a drizzle of olive oil or flaxseed oil to serve.
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A fast and simple light dinner, full of essential fatty acids from the fish and nuts, metabolism-boosting coconut oil, packed with minerals from the green veggies (magnesium, calcium, iron, zinc, iron, vitamins B and C) and easily-digestible protein, while the Himalayan sea salt provides 84 minerals for optimal health.
• 2 snapper fillets
• 2 tbsp. pesto (homemade or fresh from a good deli)
• 1 zucchini, chopped
• 1 leek, sliced
• 2 cloves garlic, crushed
• 1-2 handfuls kale, chopped up (without the stalks)
• Coconut oil
• Wedge of fresh lemon
• Black pepper and pinch of Himalayan sea salt
For the pesto: • 1 large bunch parsley
• 1 large bunch basil
• 1 clove garlic
• 1 tbsp. lemon juice
• A little fresh black pepper and Himalayan sea salt to taste
• 3-4 tbsp. olive oil
For the pesto:
1. Combine all the ingredients into a food processor and blend until it forms a smooth paste.
For the fish & greens:
1. Heat the coconut oil in a pan and add the garlic, leek and a pinch of salt. Sauté on low heat until caramelised. Add the zucchini and kale and cook for another few minutes until tender. Remove from pan and put on plates.
2. Add a little more oil to your pan. Place snapper down skin-side first and cook for several minutes. Crack some fresh black pepper on top. Turn over and cook until snapper is flaky and cooked-through.
3. Remove from pan and place on top of your greens. Top the fish with a spoon of pesto and a squeeze of fresh lemon.
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This delicious meal can be made with leftovers, or easily made up fresh anytime you want a healthy, clean and simple lunch or dinner. The salmon provides essential fatty acids for brain health, the brown rice provides B vitamins, the vegetables provide fibre for gut health, and vitamins and minerals. The coconut oil is great to cook with at high heats, and the tamari provides a low-allergenic saltiness, instead of using soy sauce which can sometimes leave people feeling bloated.
• 1 cup of brown rice (will make leftovers)
• 2 salmon fillets
• 1 leek, diced into small pieces
• 1 zucchini, diced
• 1 carrot, diced
• Small handful of Brussels sprouts, diced
• Small handful button mushrooms, sliced
• A little grape seed or coconut oil for cooking
• 1-2 tbsp. tamari (wheat free soy sauce)
• A few coconut chips for garnish
1. In a pot, add the brown rice with 2 cups of water. Bring to the boil, then let simmer on low heat with the lid on for about 15 minutes, or until brown rice is cooked.
2. Sauté the leek, carrots, Brussels sprouts and zucchini in some oil until soft and a little caramelised.
3. Remove from pan and add to a plate.
4. In a hot pan, place salmon skin-side down and cook for several minutes on each side, until cooked to your liking.
5. Remove form pan, flake the salmon into pieces, season with a little sea salt, black pepper and lemon.
6. In a hot pan, add some coconut flakes to lightly toast, with no oil. Remove from pan.
7. To the same pan, now add the brown rice, flaked salmon pieces and vegetables. Splash with a little tamari, ensuring everything is lightly seasoned with it.
8. Remove from pan, serve and garnish with the toasted coconut chips.
Related: Related: 10 habits that can make you fat
Chia seeds are super high in essential fats, protein, fibre, antioxidants and nutrients such as magnesium, calcium and potassium. They can be added to your diet in many ways; add to smoothies, porridge or bircher muesli, homemade bliss balls or even soups and stews. They will absorb a lot of moisture as they’re highly mucilaginous, which prevents irritation in the digestive system and allows them to pass through your body easily, making them great for helping to produce healthy bowel movements (a cornerstone of naturopathic health). The high level of essential fats means they’re great for inflammatory conditions and also for vegetarians and vegans, and the protein helps with growth and repair of muscle and production of neurotransmitters for a healthy nervous system. This dessert is simple and you may even have all the ingredients at home already. It’s ready really fast, and keeps for a few days. It’s the perfect post-dinner treat for anyone who is dairy and sugar free. Actually, it’s great for anyone who likes dessert.
• 2/3 cup chia seeds
• 1 tin organic coconut cream
• 2 tbsp organic natural peanut butter (or any nut butter, e.g. almond butter)
• 2 tsp stevia
• To serve, raspberries, shredded coconut, pumpkin seeds or some crunchy gluten-free muesli
1. Combine the chia seeds, coconut cream, peanut butter and stevia in a bowl, mix well and leave to set in the fridge for 20-30mins.
2. Serve with the raspberries, coconut and some crunchy seeds or gluten-free muesli.
Related: Four ways to go sugar-free