Clean Eating: Interesting Facts and Recipes

Clean Eating: Interesting Facts and Recipes

by Judith Ottersbach and Pia VagtClean Eating: Things to know and Recipes

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.Clean Eating: Things to know and Recipes

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 mealsClean Eating: Things to know and Recipes

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


high-quality carbohydrates, combine with protein

Avoid saturated fats and instead use healthy fats like canola, olive oil, coconut oil and fishClean Eating: Things to know and Recipes

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?Clean Eating: Things to know and Recipes

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


25 minutes 176 caloriesClean Eating: Things to know and Recipes

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


15 minutes 380 calories

The ultimate fitness breakfast with oatmeal, mango and banana. Good morning!

Apple sauce muesli

(27)Clean Eating: Things to know and Recipes

25 minutes 306 calories

Ratatouille tortilla


40 minutes 498 calories

What is veggie and nobody misses anything? This colorful vegetable pan!

Stuffed peppers

(66)Clean Eating: Things to know and Recipes

30 minutes 478 calories

Vegetable broth


80 minutes 16 calories

Lemon and Brussels sprouts pasta


30 minutes 536 caloriesClean Eating: Things to know and Recipes

Fresh and amazing! Probably the tastiest vegetarian pasta of the season.

Vegetable salad with potatoes


40 minutes 338 calories

Crisp fresh querbeetplus golden brown baked potatoes and nut topping.

Chia granola bars

(86)Clean Eating: Things to know and Recipes

60 minutes 316 calories

Tomato ketchup


60 minutes 24 calories

More "clean" recipes

Clean Eating: Main courses and more

20 imagesClean Eating: Things to know and Recipes

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.



We want to balance work and family while being rested and productive. Especially when the demands increase, a healthy lifestyle becomes more important. Find out more about current health trends and cook with our healthy recipes that will accompany you throughout the year.

Movement for fitness and figure

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.