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International Clean Eating Recipes

April 28, 2014 by Kim Danger

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International Clean Eating Recipes

Experiencing cultures through their foods is like taking a trip without leaving home. Plus, new tastes and flavors will keep your taste buds stimulated while following a clean eating plan.  Here are several international clean eating recipes to add to your weekly menu plan. Follow the links provided for full recipes.

What is a healthy diet?

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel. Learn more about Shane Hennig and other treatments

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

The Healthy Eating Pyramid

Healthy eating pyramid

The Harvard Healthy Eating Pyramid represents the latest nutritional science. The widest part at the bottom is for things that are most important. The foods at the narrow top are those that should be eaten sparingly, if at all.

The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight.

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline

 

International Clean Eating Recipes

 

Brazilian Fish Stew

BRAZIL:  Moqueca Fish Stew via Simply Recipes

German Chocolate Oatmeal

GERMANY:  German Chocolate Oatmeal via The Gracious Pantry

Peanut Chicken and Soba Noodles

JAPAN:  Peanut Chicken and Soba Noodles via Clean Eating Mag

Spanish Clean Eating

SPAIN:  Paella with Brown Rice via Whole Grain Council

Cucumber Chickpea Salad

EGYPT:  Cucumber Chickpea Salad via Tour Egypt

Korean Beef

KOREA:  Korean Beef (Bulgogi) via Kim Cooks the World

International Clean Eating Recipes

MEXICO:  Baja Fish Tacos via Chow

Chicken-Spanakopita-Pizza-300x336

GREECE:  Chicken Spanakopita Pizza via Clean Eating Mag

International Clean Eating Recipes

LEBANON:  Tabbouli via Food.com

italian clean eating recipe

ITALY:  Bruschetta Chicken via Eat Yourself Skinny

Balela Salad - Clean Eating Recipe

SAUDI ARABIA:  Balela Salad via Beach Ready Now

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Filed Under: Eating Clean Recipes Tagged With: chicken, fish recipes, noodles, protein, rice, turkey

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Hi There!

I'm Kim, a 2017 Elite 5-Star Diamond Team Beachbody Coach. I'm a mom, wife, fitness fanatic and foodie. I love to work hard and play hard and really LIVE life to the fullest. At age 46, I'm in the best shape of my life. I believe that fitness, like life, should be fun. I love to help women of any age rediscover their passion for life, and become the best they can be! Read More…

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