CLEAN EATING GUIDE FOR FAMILIES
Clean Eating Guide for Families
Table of Contents What is Clean Eating?............................................................................ 3 What are the Benefits of Clean Eating?....................................................... 4 Who can Benefit from Clean Eating?.......................................................... 6 Get Started........................................................................................... 9 Sample 7 Day Meal Plan........................................................................12 Recipes................................................................................................13 Your Grocery List....................................................................................23 Modifications for Kids.............................................................................26 Snippets.............................................................................................. 27 About Kaia FIT......................................................................................28
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Clean Eating Guide for Families
What is Clean Eating? Clean eating has somewhat become a generalized term for basic healthy eating. However, clean eating is far more than just getting your five servings of vegetables in a day. Clean eating is not a diet, but more of a lifestyle. Eating healthy foods that give you energy, help with immunity and aging, are not processed, and offer an abundance of revitalizing vitamins and minerals is clean eating. Over the years, our society has grown accustomed to instant gratification, and with that came the need for foods to seemingly arrive in our laps at the snap of our fingers. While food can be made fast, it may not necessarily be healthy. Shop on the outer aisles of the grocery store where the fresh food is. Foods that have a longer shelf life, like those on the shelves of the inner aisles of grocery stores, are typically processed, and overall, less healthy. Not only will you save money by cooking food at home, making your own food helps you know what the ingredients are, thus giving you control over what goes into your body. Food is energy, medicine, and it is how you and your family live healthier, happier lives!
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Clean Eating Guide for Families
What are the Benefits of Clean Eating? If you and your family planned a long road trip, you wouldn’t fill the gas tank with soda pop, would you? The same can be said for your body.
Fuel If you feel like taking a nap or going in for seconds immediately after a meal, you are probably not eating the right foods. Food should leave you feeling satiated and full of energy. Foods like quinoa, which has all nine essential amino acids and is a complete protein, are an excellent food fuel choice.
Easier digestion Sometimes digesting food can feel like sitting in traffic, or the opposite, like a car on a racetrack. Things like diet, activity level, and stress can affect how well one absorbs foods. Your body is better at digesting foods which are close to their original source. Processed foods require your system to have to work harder at separating out what your body does and doesn’t need. | kaiafit.com
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Clean Eating Guide for Families WHAT ARE THE BENEFITS OF CLEAN EATING (CONT.)
Leaner Body mass Since clean eating includes foods that allow you to have more energy and require less difficulty in digestion, you will, in turn, lose excess body fat and retain lean muscle mass. Implement a consistent exercise program to maximize the effects of healthy eating for weight loss.
Better Skin A major plus of eating clean is that it will help balance out the oils in your skin. Not just for vanity–your skin is your biggest organ and eating the right foods helps keep it healthy.
Sounder Sleep Because clean foods are easier to digest, they will allow you to sleep sounder. Foods that don’t agree with your particular digestive system can affect your vagus nerve. This nerve goes from your gut to your brain. Eating fatty or processed foods can irritate your nervous system and keep you awake at night. And, when you haven’t slept, it can be easy to grab “quick” energy through simple carbohydrates like a bagel or a donut. Neither of these are great choices for daily long-term energy.
Immune Booster Because of the nutrient content of clean foods, and the fact that it’s less processed, your immune system will stay strong and thank you later. In addition, eating strictly organic and GMO-free will add to the benefits of basic clean eating. | kaiafit.com
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Clean Eating Guide for Families
Who Can Benefit From Clean Eating? Clean eating is something everyone can universally benefit from. If we all ate this way, we would all be more productive, have stronger mental clarity, live longer, and we could very well save the environment. Teaching our kids how food has evolved from a meat-and-potatoes style era to eating clean (also with GMO-free and organic foods) will help them make smarter choices. Let them know that how we eat is constantly evolving, and that meal plans which include less processed foods will also help them in school and activities.
Basic Principles of Clean Eating: While we know clean eating is healthy, here are a few of the basics to help clarify the details.
Straight From the Source Foods out of the box typically include a long list of ingredients that sound like a medical textbook. Eating as straight from the source as possible, or from foods that have less than ten
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Clean Eating Guide for Families WHO CAN BENEFIT FROM CLEAN EATING (CONT.)
ingredients (all of which you can pronounce), is clean eating.
Balance Throughout your day it is important to include foods that combine healthy fats, fiber, protein, and complex carbohydrates. While everyone’s needs are different, a good rule of thumb to follow is: incorporating 30% of your daily caloric intake from protein, 40-50% from complex carbohydrates, and 30% from healthy fats. Clean proteins include things like quinoa, lean ground turkey, or tofu. Complex carbohydrates are things like sweet potatoes, beans, or peas. Healthy fats include olive oil, coconut oil, nuts, eggs, or salmon.
Snacks are Meals If you’re hungry for a snack, try switching your thought process from chips or a candy bar to eating a mini meal. Healthy snack meal ideas include a side salad, vegetables with hummus, a chicken breast, a side of Brussels sprouts, or even a cup of quinoa and beans. Food should be filling, nutritious, and make you feel good!
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Clean Eating Guide for Families WHO CAN BENEFIT FROM CLEAN EATING (CONT.)
What Clean Eating is NOT: Clean eating is not a trend or a diet. While many of us have it in our minds that if we follow an “XYZ” 6-week detox plan we can reach our goal and then go back to how we ate before. Cleaning eating is a way of life and is something to continue with for the rest of your life–and hopefully pass on to your kids. It also bypasses old ways of thinking about food.
Alcohol, Caffeine, Sugar It may not seem like it, but alcohol, caffeine, and sugar aren’t the only ways to survive the day. If you’re eating right, you won’t need artificial ways to sustain your energy. While an occasional glass of red wine, cup of coffee, or piece of chocolate won’t ruin an otherwise steady healthy diet, it’s the amount done in excess that is counteractive.
Three Square Meals Stabilizing your blood sugar by eating mini meals throughout the day will better sustain your energy and keep you from grabbing anything unhealthy. If you wait much longer than four hours in between eating, your body starts to think you’re starving it. When it does that, it will start hoarding your calories to save for energy, which keeps weight on.
Reward System As stated above, clean eating is not a diet plan. It’s a lifestyle. Included in that is the reason we eat what we eat. Food used as a reward can set you up for disaster. The more we think of foods as “good” vs. “bad,” the more we tend to overeat. Treating yourself to a “bad” food seems more tantalizing than rewarding yourself to something like a piece of fruit. But, the truth is, eating clean is your reward! If you really do need a reward, go get a massage instead of ice cream! | kaiafit.com
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Clean Eating Guide for Families
Get Started Cleaning out your pantry may seem a little bit like being told to go clean your room when you were a kid. You don’t necessarily want to do it, but it has to be done. Take a peek inside your cabinets and refrigerator, and empty it of anything that is over processed. Check labels and dump anything high in sugar or sodium. Keep things like fruits, vegetables, eggs, low-sodium soups, fish, lemon juice, quinoa, brown rice, fresh beans, and lean chicken. The fresher the foods, the more likely you’ll use them up before they go bad, and the less likely you’ll eat unhealthy. By clearing out the old, you can make room for a newer, healthier family!
Proteins: • • •
Chicken Lean turkey Fish and seafood • • • • • • •
Cod Wild salmon Tilapia Shrimp Tuna Halibut Lobster
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• • • • • • • • •
Bison Grass-fed beef Tofu or tempeh Edamame Quinoa Eggs Greek yogurt Cottage cheese Legumes
• • •
Natural nut or seed butters Pea protein powder Vegan bacon
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Clean Eating Guide for Families GET STARTED (CONT.)
Carbohydrates Fruits • • • • •
Green apples Bananas Strawberries Blueberries Raspberries
• • • • •
Watermelon Cantaloupe Passion Fruit Pears Pomegranate
•
Collard greens Brussels sprouts Broccoli Onion
•
Millet Sweet potatoes Rolled oats Wheat germ Vegetable or brown rice pasta
•
• •
Dates Grapes Kiwi
Vegetables • • • •
Avocado Carrots Spinach Kale
• • • •
• • •
Snap Peas Tomatoes Celery Peppers
Other carbohydrates: •
Beans • • • • •
•
Black beans Soybeans Split peas Chickpeas Kidney beans
Amaranth
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• • • • •
•
Flaxseed Alternative baking flours • • • •
Oat Brown rice Almond Quinoa
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Clean Eating Guide for Families GET STARTED (CONT.)
Healthy Fats Natural nut & seed butters • • • • •
Sunflower seed butter Almond Macadamia nut Cashew butter Peanut butter
Nuts and seeds • • • • • •
Fish • • •
Oils • • • •
Walnuts Almonds Sunflower seeds Pumpkin seeds Macadamia nuts Chia seeds
Wild salmon Albacore tuna Halibut
Grapeseed oil Coconut oil Flax Oil Olive oil
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Clean Eating Guide for Families
Sample 7-Day Meal Plan Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Breakfast
Strawberry smoothie
Fresh fruit and Greek yogurt
I’m Nuts for Quinoa Breakfast
Kaia Tofu Scramble
Fresh fruit and Greek yogurt
Huevos rancheros
I’m Nuts for Quinoa Breakfast
Morning Snack
Apple with a nut or seed butter
Two hardboiled eggs
Kaia club sandwich
Lunch
Yogurt with Apple with a flaxseed and nut or seed wheat germ butter
Butternut squash soup
Arugula, strawberry and snap pea salad
Afternoon Snack
Edamame
Berries
Cottage cheese with tomatoes
Dinner
Bok choy tempeh tacos
Angela’s black bean burgers with a kale salad
Coconut portabella stir-fry
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Two hardboiled eggs
Banana with Yogurt with nut or seed flaxseed and butter wheat germ
Black bean lettuce wraps
Becca’s broccoli salad
Egg or eggless salad
Firecracker shrimp
Edamame
Banana with nut or seed butter
Buffalo kale chips
Cottage cheese with tomatoes
Kale quinoa wrap
Marinara meat sauce with brown rice
Ratatouille
Cucumber pesto salad
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Clean Eating Guide for Families
Recipes Snacks Buffalo Kale Chips INGREDIENTS: 1-2 large handfuls of kale, cooking spray, 1-3 T sriracha sauce, salt and pepper, chili powder DIRECTIONS: Preheat oven to 350 degrees. De-stem and de-rib kale and dry. Lightly spray cookie sheet with cooking spray. Spread kale onto the cookie sheet and sprinkle with the sriracha sauce, salt, pepper, and chili powder. Toss. Bake 15- 17 min, depending on desired crispiness and break into pieces. SERVES: 2-3
Apple or Banana with Nut or Seed Butter INGREDIENTS: 1 apple or banana, 2 T of nut or seed butter DIRECTIONS: Dip and serve! SERVES: 1
Two Hardboiled Eggs INGREDIENTS: 2 eggs, water DIRECTIONS: Boil eggs in hot water until done. Peel and eat upon chilling. SERVES: 1
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Clean Eating Guide for Families RECIPES (CONT.)
Greek Yogurt with Flaxseed or Wheat Germ INGREDIENTS: ½ to 1 C of Greek yogurt, 1 T of flaxseed or wheat germ DIRECTIONS: Mix flaxseed and/or wheat germ into Greek yogurt and eat! SERVES: 1
Berries INGREDIENTS: 1 C of mixed berries SERVES: 1
Cottage Cheese with Tomatoes INGREDIENTS: ½ to 1 C of cottage cheese, 1 tomato DIRECTIONS: Slice tomato and serve. SERVES: 1
Edamame INGREDIENTS: 1 C edamame, water DIRECTIONS: Boil edamame or microwave on high with a splash of water. They make great movie night snacks with the kids! SERVES: 1
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Clean Eating Guide for Families RECIPES (CONT.)
Breakfast Strawberry Fields INGREDIENTS: 1 C almond milk, 1 banana, 1 C strawberries, 1 handful of greens DIRECTIONS: Blend all ingredients until smooth and enjoy! SERVES: 1-2
Fresh Fruit and Greek Yogurt INGREDIENTS: ½ to 1 C Greek yogurt, ¼ C fresh fruit of choice (i.e., pineapple or berries, or a half of a banana) DIRECTIONS: Combine and dine! SERVES: 1
I’m Nuts for Quinoa Breakfast INGREDIENTS: 1 C quinoa, 2 C water, 1 orange, ½ t pumpkin pie spice, 1/3 C blueberries, 1/3 C nuts (i.e., almond or walnuts)
1/3
C dates,
DIRECTIONS: Rinse quinoa and boil with water on saucepan. Add juice of orange, a bit of orange peel, and pumpkin pie spice. Cover and simmer for about 20 minutes while stirring occasionally. When quinoa has almost absorbed all the water, add dates, and continue cooking. Remove from heat and add chopped nuts. Have leftovers? Freeze and save for later! SERVES: 3-4
Fresh Fruit and Quinoa Cereal INGREDIENTS: 1 C quinoa, 2 C water, ½ C blueberries, blackberries, and/or raspberries, 1 C almond milk DIRECTIONS: Put quinoa and water into a saucepan and bring to a boil. Stir, reduce heat, and cover. Simmer on low heat for about 20 minutes or until all the water is absorbed. In a separate bowl, combine berries and almond milk and top with the hot quinoa. SERVES: 3-4 | kaiafit.com
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Clean Eating Guide for Families RECIPES (CONT.)
Huevos Rancheros INGREDIENTS: 2 eggs or 3oz. tempeh, ½ to 1 C pinto beans, salsa, avocado DIRECTIONS: Spray pan with cooking spray. Place eggs or tempeh in to cook. In a separate saucepan, boil water and cook rinsed pinto beans until done. Serve eggs or tempeh with pinto beans and top with salsa and avocado. SERVES: 1
Kaia Tofu Scramble INGREDIENTS: 3oz. of organic firm tofu, ½ to 1 C black beans, ½ C peppers, salsa, cornstarch, salt, ½ to 1 coconut oil DIRECTIONS: Drain and dry tofu, and coat lightly with cornstarch. Sear tofu in a hot pan with the coconut oil. Salt tofu. Add in peppers at the end. In a separate saucepan, boil water and cook rinsed black beans. Combine tofu and peppers with black beans and add salsa! SERVES: 1
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Clean Eating Guide for Families RECIPES (CONT.)
Lunch Black Bean Lettuce Wraps INGREDIENTS: 4 C black beans, 2 medium avocados, 2 tomatoes, 1 cucumber, 1 large carrot, ¼ C cilantro, ½ lime, head of lettuce, salsa, jalapenos. DIRECTIONS: Rinse and boil black beans into a saucepan. Cube avocado. Slice tomatoes and cucumber. Grate carrot, cilantro, and lime and mix together. Place all vegetables and beans on an open-faced shell of lettuce. Add salsa and jalapenos for taste. SERVES: 4-5
Arugula, Strawberry, and Sugar Snap Pea Salad INGREDIENTS: 6-8 C arugula, 1 C strawberries, 1 ½ C snap peas. Dressing: 1 T oil olive, 1 T balsamic vinegar, 1 T fresh lemon, 1⁄2 T water, salt and pepper to taste, a handful of thinly sliced fresh basil, and mint leaves. DIRECTIONS: Whisk all of the dressing ingredients into a small serving bowl. Combine arugula, strawberries, and snap peas into a large bowl. Add dressing and top with fresh basil & mint. SERVES: 4 | kaiafit.com
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Clean Eating Guide for Families RECIPES (CONT.)
Becca’s Broccoli Salad INGREDIENTS: 1 head broccoli florets, ½ C raisins, ¼ C chopped onion, 1 C crispy vegan bacon pieces, 3 T white wine vinegar, 1 T brown rice syrup, ½ C vegan mayonnaise (or low-fat vegenaise), ¼ C sunflower seed. DIRECTIONS: Cook, dry and crumble vegan bacon. Cut broccoli florets into bits and combine with onions and raisins. In a medium bowl combine vegan mayo, white wine vinegar, and brown rice syrup to taste. Mix well and pour over the broccoli mixture, toss until well coated. Refrigerate for two hours. Sprinkle with bacon and sunflower seeds before serving. SERVES: 4-5
Butternut Squash Soup INGREDIENTS: 1 butternut squash, 1 C vegetable broth, ½ C coconut milk, salt, pepper, 1 t cayenne pepper. DIRECTIONS: Peel, cube and then boil butternut squash with vegetable broth. When soft and mushy, blend squash and broth mix into a blender until smooth. Put mixture into a saucepan. Add coconut milk and cook until creamy. Toss in sea salt, pepper, and cayenne pepper to taste. SERVES: 2-3
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Clean Eating Guide for Families RECIPES (CONT.)
Egg Salad or Eggless Salad INGREDIENTS: 12oz. extra-firm tofu or 6 egg whites, 1 T soy sauce (or Braggs Liquid Aminos or Tamari), 1 whole celery stalk, 1 ¼ T nutritional yeast (optional), 1 ½ T Dijon mustard, 2 minced dill pickles, ½ t turmeric (optional), ¼ t curry powder, ¼t garlic powder, ¼ t onion powder, 2 T Vegenaise mayo, salt and pepper to taste. DIRECTIONS: Boil eggs. Peel and remove the yolk. Or, cook tofu in water over heat and crumble into a large mixing bowl. Add remaining ingredients and stir until well combined. SERVES: 3-4
Firecracker Shrimp INGREDIENTS: 1-2 C cilantro, ¼ C water, 1/3 C sliced or whole almonds, 3 T olive oil, 2 t ground cumin, 3/4 C chopped green onions, 3 cloves of garlic, 2 seeded and halved jalapeño peppers, 2lbs. medium to large peeled and deveined shrimp, 2 T lemon juice, salt to taste, 1 small avocado, 6 halved cherry or grape tomatoes. DIRECTIONS: Put cilantro, almonds, olive oil, cumin, green onions, garlic, jalapeños, and ¼ C water into a food processor or blender. Puree for 1 minute or until a smooth paste forms. Arrange shrimp in a wide, shallow dish and spread this cilantro paste over them. Cover dish and refrigerate for at least 1 hour. Heat remaining oil in a large skillet. Add shrimp and cook until cooked through. Add lemon juice and salt. Transfer shrimp to a serving platter and garnish with cilantro and tomatoes. SERVES: 6
Kaia Club Sandwich INGREDIENTS: 6-12oz. turkey bacon, 1-2 T olive oil, 1 avocado, head of lettuce, tomato, sprouts, and Vegenaise. DIRECTIONS: Cook bacon on stovetop with oil. Dry and break into sandwich size pieces. Peel slices of lettuce to use for your bread. Add all sandwich toppings and enjoy!
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Clean Eating Guide for Families RECIPES (CONT.)
Dinner Bok Choy Tempeh Tacos INGREDIENTS: Tempeh filling: ½ C vegetable broth, ¼ C Bragg Liquid Aminos (or soy sauce or tamari), 2 cloves garlic (minced), 1 T balsamic vinegar, 1 t liquid smoke, 1 t sriracha sauce, 2 t dried basil, 1 t cumin, ½ t paprika, 1 8oz package of tempeh (broken into small chunks), or another lean protein, salsa, avocado. FOR THE REST OF THE TACO: 3 small bunches of baby Bok Choy (about 2 cups), ½ red bell pepper, 1 thinly sliced carrot, grated 1-2 sesame seeds, 8 corn tortillas or gluten-free tortillas. DIRECTIONS: Marinate Tempeh or other lean protein: Combine all the liquid ingredients and spices in a small bowl, then add tempeh. Refrigerate and let marinate for 1 hour. Heat a large shallow saucepan for 1 minute. Add tempeh along with the marinade and sauté for about 10 minutes or until most of liquid is gone (add vegetable broth if it starts sticking). Lower heat and add Bok Choy and carrots. Continue to sauté until Bok Choy just starts to wilt. Remove from heat and mix in the sesame seeds. Load up your taco shells. Serve with salsa and avocado. SERVES: 6
Angela’s Black Bean Burgers INGREDIENTS: 1 C black beans, 1 T chopped garlic, ¼ C finely chopped onions, 3 t flaxseed, 1 slice ground sprouted wheat bread, 1 t chili pepper, 1 t cumin, 1 t garlic, pepper, 1 T water. DIRECTIONS: Preheat oven to 350 degrees. Rinse, boil and dry black beans. Mash them into a bowl until they form a paste. Mix in garlic and onion. After thoroughly mixed, add flaxseed with water (this is an egg replacement). Slowly stir in spices. Add ground sprouted wheat to bind. Form three patties and place on aluminum foil. Put into the oven and bake for approximately ten minutes each side. SERVES: 3
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Clean Eating Guide for Families RECIPES (CONT.)
Coconut Portabella Stir-Fry INGREDIENTS: 1 T olive oil, 2 T water, 1 large carrot, ½ yellow bell pepper, 1⁄2 red bell pepper, 1 zucchini, 5oz. portabella mushrooms, ½ C shredded coconut, 1 red onion, 1 T soy sauce (or Braggs Amino Acids or Tamari), salt and pepper to taste, 1 t toasted sesame seeds (optional). DIRECTIONS: Heat oil in a pan and add water. Toss in mushrooms and onions and cook until nearly done. Then add in remaining vegetables and sauté over high heat until softened. Stir frequently. Turn down heat and add coconut and soy sauce. Transfer to serving dish, sprinkle sesame seeds & serve over quinoa or brown rice. SERVES: 3
Cucumber Pesto Salad Ingredients: ½ clove garlic chopped, ½ grated cucumber, 4 C mixed greens, 3 T nutritional yeast, 2 T pine nuts, ½ C lemon juice. DIRECTIONS: Chop, mix and serve! SERVES: 1
Kale Quinoa Wrap INGREDIENTS: 1 C quinoa, 2 C water, 1 avocado, 2 tomatoes, 1 cucumber, 1 carrot, kale leaves, apple cider vinegar, flax oil, salt and pepper. DIRECTIONS: Boil quinoa in water and set aside to simmer for about 20 minutes. Meanwhile, cube avocado, slice tomatoes and cucumber, and grate carrot. Combine quinoa with vegetables. Scoop a few spoonfuls into a kale piece and top with apple cider vinegar, flax oil, salt, and pepper. SERVES: 4 | kaiafit.com
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Clean Eating Guide for Families RECIPES (CONT.)
Marinara Meat Sauce with Brown Rice or Quinoa Pasta INGREDIENTS: EVOO, 1 chopped green bell pepper, 1 chopped yellow onion, 1lbs. of grass-fed ground beef, 1 jar marinara sauce, 12oz. of brown rice or quinoa pasta. DIRECTIONS: Boil a large pot of water. Heat some EVOO in a deep-dish skillet and add onion and bell pepper. Sauté until soft. Add ground beef and brown. Add marinara sauce. Heat through and allow to simmer. Once water in the pot comes to a rolling boil, add pasta and cook according to package directions. Drain pasta and toss with sauce. Serve with a baby greens salad. SERVES: 4-6
Ratatouille INGREDIENTS: 5 tomatoes diced, 1 zucchini, 1 eggplant, 1 green bell pepper, 1 onion, 2 cloves of garlic chopped, 3 T olive oil, salt and pepper to taste, 1 cup of water, dash of basil. DIRECTIONS: Sauté garlic and onions in oil. Add eggplant, zucchini and bell pepper once garlic and onions have softened. Last, add in tomatoes, basil, water, salt and pepper. Serve with a side of brown rice or quinoa. SERVES: 4-6
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Clean Eating Guide for Families
Your Grocery List Having a general idea of what to buy and having an actual grocery list are two separate methods of how to get started. Organize your list by knowing what kinds of foods are clean, which foods your family likes to eat, and what’s on the meal prep schedule. Here is a list of the foods you’ll need when making the above meals for the week:
Vegetables: □□ Kale □□ Romaine lettuce □□ Head of lettuce □□ Spinach □□ Cilantro □□ Salsa □□ Tomatoes □□ Avocado □□ Cucumber
□□ Carrots □□ Butternut squash □□ Edamame □□ Jalapeno □□ Onion □□ Eggplant □□ Zucchini □□ Mushrooms □□ Garlic
□□ Bok Choy □□ Pickles □□ Celery □□ Broccoli florets □□ Snap peas □□ Arugula □□ Sprouts
Fruits: □□ Blueberries □□ Blackberries □□ Strawberries □□ Raspberries
□□ Limes □□ Pineapple □□ Apples □□ Banana
□□ Raisins □□ Orange □□ Dates
Starches: □□ Brown rice □□ Quinoa
□□ Brown rice pasta □□ Quinoa pasta
□□ Black beans □□ Cornstarch
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Clean Eating Guide for Families YOUR GROCERY LIST (CONT.)
Meats: □□ Grass-fed ground beef □□ Turkey bacon
□□ Shrimp □□ Egg whites
□□ Tempeh or tofu □□ Vegan bacon
Extras: □□ Pine Nuts □□ Coconut □□ Sesame seeds □□ Sprouted wheat bread □□ Flaxseed
□□ Corn taco shells □□ Almonds □□ Sunflower seeds □□ Almond milk □□ Eggs
□□ Pinto beans □□ Walnuts □□ Greek yogurt □□ Wheat germ □□ Cottage cheese
Herbs and Spices: □□ Basil □□ Garlic □□ Onion powder □□ Garlic powder □□ Salt
□□ Pepper □□ Chili pepper □□ Cumin □□ Basil □□ Turmeric
□□ Curry powder □□ Cayenne pepper □□ Mint □□ Pumpkin Pie Spice
Oils, Sauces, Dressing, etc: □□ Olive oil □□ Vegetable broth □□ Marinara sauce □□ Bragg liquid Aminos □□ EVOO □□ Balsamic dressing □□ Nutritional yeast □□ Sriracha sauce □□ Soy sauce or Tamari □□ Liquid smoke □□ Tabasco sauce □□ Vegenaise
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□□ Dijon mustard □□ Coconut milk □□ Brown rice syrup □□ White wine vinegar □□ Apple cider vinegar □□ Flax oil
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Clean Eating Guide for Families YOUR GROCERY LIST (CONT.)
Meal Prep Tip 1 Purchase reusable containers that range in size from salad dressing size containers, to sandwich size, to some that are family size. Cut up fresh fruit and veggies for ready-to-grab snacks. Or, you can even use them to freeze meals for later. Freeze-able foods are things like chili, soups, marinara sauce, or quinoa-based meals.
Tip 2 Save an allotted time for meal prepping every week. Many people use downtime on Sundays to grocery shop and make meals for the week. It saves time and energy!
Tip 3 Make grocery shopping and meal prepping a family affair. Getting the kids involved will make them feel part of the process and teach them how to eat healthy.
Tip 4 You are never too savvy in the kitchen to not have a crockpot! You can make everything from steelcut oatmeal to enchiladas in under eight hours. Plus, while it’s cooking, you can be out doing other things. And when you get home, you can feast or freeze for later!
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Clean Eating Guide for Families
Modifications for Kids: Hey kids! You’re not alone in eating healthy! In fact, your future health will thank you if you start right now! When birthday parties corner every week, it can be hard to control what kids eat when they’re not served by you. The main thing is to teach them the difference between the benefits of eating fruit, as opposed to cupcakes. By incorporating these foods during the week, and not implementing a reward system with food, they might even reach for the healthy foods away from home and on their own. Kids learn from us what “bad” foods are and what they symbolize. In addition to educating them on the benefits of healthy foods, send healthy snacks with them, feed them healthy foods before they leave home, and eat clean around them. Showing is telling! Simple packable snacks can include string cheese, yogurt, natural peanut butter with veggies, sunflower seeds, cucumbers and carrots, watermelon, or trail mix.
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Clean Eating Guide for Families
Snippets 5 Tips for Shopping at Farmers’ Markets: Who doesn’t love grabbing a cup of coffee and perusing the fresh selection at farmers’ markets? It’s an excellent way to buy food that is also enjoyable for the whole family. But, if you’re new to the market, here a few things to know:
1
BRING A BIG REUSABLE BAG AND CASH
2
DIFFERENT SEASONS, DIFFERENT SELECTION
3 4 5
It can be easy to buy more than what’s on your grocery list. So bring with you a cloth bag with a good shoulder handle just in case. Also, most stands only take cash.
Reflect your meal plan for the week by incorporating the different fruits and vegetables of the season.
TALK TO THE ATTENDANTS ABOUT COOKING SUGGESTIONS The wonderful people who run each stand know a thing or twenty about cooking. Ask them about spices, different nuts, and any pairings they can suggest.
GET THERE EARLY Getting to the markets early means not having to wade through big crowds. You’ll also get first dibs on food that hasn’t been picked over by too many people yet.
ASK FOR A TASTE Many stands readily offer you a sample of their dates or dips. If not, don’t hesitate to ask!
More info on Clean Eating: • • • • •
CUESA - Cultivating a Healthy Food System Clean Eating Magazine Clean Eating Magazine: For Kids USDA – United States Department of Agriculture, National Agricultural Library Eating Well magazine
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Clean Eating Guide for Families
About Kaia FIT Kaia FIT is an all-inclusive lifestyle system composed of year-round group fitness and nutrition programs designed for women, by women. Kaia FIT gyms provide a guided, holistic approach to health focused on results, camaraderie, and commitment. The gym’s training schedule is broken up into alternating 5 or 6-week tailored exercise and nutrition programs. They even offer supplementary programs designed for specialized long-distance and triathlon training and more. With over 55 gyms across the U.S. (and growing!), Kaia FIT offers the specialized attention, variety, and strategic design of hiring a personal trainer alongside the energy, support, and accountability of belonging to a neighborhood gym or boutique fitness studio. Interested in joining Kaia FIT? Visit our location page to find a location near you.
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www.kaiafit.com
