by Judith Ottersbach and Pia Vagt
Clean eating is basically good old whole foods that emphasize unprocessed and nutrient-rich cuisine. We answer questions about the nutrition trend and provide delicious recipes!
Table of contents
What is Clean Eating?
Rules for Clean Eating
Clean eating recipes
What is Clean Eating?
Clean stands for "clean" and when it comes to food, this means above all that additives are avoided as far as possible. Unlike the low-carb trend or vegan cuisine, basically everything is eaten, including carbohydrates, fish and meat. It is particularly important that all ingredients and food are consumed as naturally and unprocessed as possible. On the other hand, clean eating reduces the number of processed products – i.e. canned food, food with artificial additives such as aromas and flavor enhancers.
The originator of the trend is the American nutritionist Tosca Reno, who believes in the motto "You are what you eat". In Germany, the health scientist Hannah Frey, among others, made the diet known.
Rules for Clean Eating
No finished products
no fast food
No additives: no preservatives, colorings or flavorings
Use fresh food, if possible from the market, seasonal, regional and in organic quality
eat regular meals
no household sugar and artificial sweeteners, use e.g. maple syrup and coconut blossom sugar instead
no wheat, use e.g. millet, quinoa or whole grain instead
little salt, fresh herbs instead
5-6 meals a day - 3 large meals and 3 snacks
Breakfast
high-quality carbohydrates, combine with protein
Avoid saturated fats and instead use healthy fats like canola, olive oil, coconut oil and fish
Drink a lot, avoiding alcohol
Simplicity is the motto of Clean Eating: Food with too many ingredients is not the epitome of "clean", and recipes do not have to be long. The focus is on careful processing and conscious enjoyment. Hence the recommendation:
Don't buy anything that's on the ingredients list that you don't recognize
cook yourself
Make ready-made products such as broth, spice mixtures, almond milk or mashed potatoes yourself
Basically, clean eating is reminiscent of good, old whole-food nutrition. With the differences that 5 to 6 meals are eaten and superfoods and smoothies are also on the menu.
Loss weight with clean eating?
The primary goal of clean eating is not to lose weight, but to do something good for the body and eat as healthily as possible. And preferably in the long term. In most cases, however, the pounds automatically tumble when you change your diet. Losing weight is often a nice side effect of clean eating. Other health benefits include balanced blood sugar levels from eating regularly, and feeling more energetic and lighter. Followers of Clean Eating also report positive effects of their eating habits, such as an improved complexion and more stable health, for example less frequent headaches and colds.
Clean cooking and baking
If you want to eat "clean", you have to plan your diet a bit. Because when you're hungry for sweets or when you go to a restaurant, you need alternatives. And cooking also takes time and planning so that the fresh ingredients are always in the house. If this is taken into account, this form of nutrition can be easily integrated into everyday life. Clean baking does without white flour and sugar. The light wheat flour is replaced by wholemeal flour - for example spelled or wholemeal wheat flour. Gluten-free coconut flour or almond flour also tastes good in the bakery. Nut flour, kamut or emmer flour are also suitable for clean baking. Instead of margarine, high-quality fats such as coconut oil or olive oil are used. White table sugar is replaced with honey, maple or rice syrup, and whole cane sugar, coconut blossom sugar or dried fruits such as dates can be used for sweetening and homemade sweets.
Clean eating recipes
Southern fruit salad with chia
(20)
25 minutes 176 calories
Who needs caffeine when you can eat vitamins? Our fruit salad takes you far ahead. Wonderfully fruity - with papaya, mango and chia seeds.
Exotic muesli
(28)
15 minutes 380 calories
The ultimate fitness breakfast with oatmeal, mango and banana. Good morning!
Apple sauce muesli
(27)
25 minutes 306 calories
Ratatouille tortilla
(76)
40 minutes 498 calories
What is veggie and nobody misses anything? This colorful vegetable pan!
Stuffed peppers
(66)
30 minutes 478 calories
Vegetable broth
(147)
80 minutes 16 calories
Lemon and Brussels sprouts pasta
(171)
30 minutes 536 calories
Fresh and amazing! Probably the tastiest vegetarian pasta of the season.
Vegetable salad with potatoes
(24)
40 minutes 338 calories
Crisp fresh querbeetplus golden brown baked potatoes and nut topping.
Chia granola bars
(86)
60 minutes 316 calories
Tomato ketchup
(83)
60 minutes 24 calories
More "clean" recipes
Clean Eating: Main courses and more
20 images
Clean Eating: Recipes for Snacks
16 images
Recipes: Smoothies without table sugar
17 images
Read more
Low Carb: Recipes without carbohydrates
If you are interested in a low-carb diet, you will find many easy-to-implement tips to get you started.
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In order to stay healthy and fit, we need to move. Eating healthy is only half the battle. Regular exercise reduces stress, gets your circulation going and focuses on the here and now.
