Many people want to start eating clean, but because vegetarians and vegans have embraced this food philosophy, many meat-eaters aren’t sure if this is the lifestyle they want to try. But clean eating is only a way of eating that focuses on fresh, natural, real food. That includes meat, seafood, and eggs.
There are two principles around clean eating. The first is about eating food that’s better for your body – unprocessed whole foods that look and taste the way they do in their natural state. The second is about consuming food that has been grown sustainably and without added pesticides.
So no, you don’t have to give up meat when you’re following a clean eating diet. Lean meats form part of a balanced diet. Healthy proteins help slow down the rate that carbohydrates enter your bloodstream and keep your blood sugar levels steady. However, there are ways to make sure you’re getting the healthiest bits of it.
Make Healthier Choices When Buying Meat
These tips can help you buy healthier meat options when you’re following a clean eating regime:
- Ask your butcher for a lean cut, like sirloin or lean ground beef (the more white you see, the more fat it contains).
- Choose back bacon that contains less fat than streaky bacon.
- Choose leaner poultry options like chicken, duck, or turkey without the skin.
- If you’re buying pre-packed meat, look for labels that specify “grass-fed” and read the nutrition label to see how much fat it contains.
- Limit processed meat products and pasties like sausages, salami, pies, and sausage rolls as these are generally high in fat and sodium and may contain preservatives.
Cut Down on Fat When Cooking
Here are some tips to reduce fat, even more, when you cook the meat:
- Crackling and poultry skin are much higher in fat than the meat, so cut them off before cooking.
- Grill the meat rather than frying.
- Avoid adding extra fat or oil while cooking.
- Roast the meat on a metal rack above a roasting tin so the fat can run off.
- Cook smaller quantities of meat and replace some of it with vegetables, legumes, and starchy foods in dishes such as stews, curries, and casseroles.
Choosing environmentally sustainable protein doesn’t have to stay with grilled chicken. Stick with organic meats that are free from antibiotics and hormones.
[RECIPE] RANCHED-RUBBED ROASTED PORK CHOPS
No need to buy pre-packaged ranch dressing or seasoning when it is so easy to make your own. Use the recipe provided below as a guideline, then adjust the seasonings to suit your own tastes. Once you’ve found the perfect blend, you can mix up larger batches and store the excess in an airtight container for several months. This seasoning is excellent on meats, in homemade salad dressings, or blended with Greek yogurt for a healthy vegetable dip.
Prep time: 10 minutes
Cooking time: 16-18 minutes
Serves: 4
Ingredients (choose organic where possible):
Dry ranch seasoning
- 2 T. dried dill weed
- 3 T. dried parsley
- 2 t. onion powder
- 2 t. garlic powder
- 2 t. kosher salt
- 1/2 t. freshly ground black pepper
Pork chops
- 2 T. ranch seasoning (as per ingredients above)
- 1 t. extra virgin olive oil
- 4 bone-in thick-cut pork chops, approximately 1” thick
- Salt and freshly ground black pepper, to taste
Directions:
- Preheat oven to 400oF and line a large rimmed baking sheet with aluminum foil or parchment paper. Set aside.
- To make the ranch seasoning, combine all ingredients in a small bowl and stir to combine.
- Rub pork chops with 1-2 tablespoons dry ranch seasoning (divided evenly among all 4 chops), until coated. Store remaining ranch seasoning in an airtight container for later use.
- Heat extra virgin olive oil in a large skillet over medium-high heat before adding seasoned pork chops to skillet. Sear pork chops on each side until browned, approximately 2 minutes per side.
- Once browned, transfer pork chops to the lined baking sheet, leaving room between each pork chop so they are not over-crowded. Place baking sheet in the preheated oven and roast for 8 minutes before turning each chop. Continue roasting another 8-10 minutes, or until an instant-read thermometer inserted into the thickest portion of the cop reads 145oF (medium-rare) to 160oF (medium).
- Remove chops from the oven and let rest for 3-5 minutes before serving.
To Your Health,
Patti
