Summer is here and it’s time to get out to all those fun outings! Picnics, BBQ’s, Baseball games, Pool days…the list goes on and on. So how are you going to continue eating clean and still be able to enjoy all the fun?
Eating clean on the go doesn’t have to be difficult or time-consuming. In fact, Summer is probably the best time of the year to adopt a clean eating lifestyle given the abundance of fresh fruit and produce this time of year.
Eating Clean Picnic Style
Summer and Picnics go hand in hand like peanut butter and jelly, am I right? One simple strategy for eating clean on the go is to pack food, picnic-style beforehand. So, grab some BPA-free glass containers and pack some yummy clean options.
What to Pack?
- Fruit – Cut up fresh fruit like strawberries, grapes, and cherries – steer clear of fruits that may brown if you pre-cut (like apples or pears-they’re not in season anyway)
- Veggies – carrots, cherry tomatoes, celery, and peppers are a crowd favorite for eating on the go
- Don’t forget the protein. Protein helps curb your appetite and keeps you feeling full for longer. Roll up nitrate-free organic ham or turkey and you have the ultimate picnic goodies.
Picnics are such a special and memorable way to enjoy a meal. And half of the fun is getting everyone together to help pack the basket!
Meal Prep Some Clean Favorites
Let’s face it – Life happens, and there never seems to be enough time to plan. Don’t get discouraged.
Meal-planning your food, especially clean food, is much simpler than you might imagine.
Let’s start with Breakfast:
Meal Prep Smoothies:
1 ½ cups dairy-free milk or coconut water
1 scoop plant-based protein powder
2 tablespoons chia seeds
1 cup kale
Dash of turmeric powder
Dash of cinnamon powder
Prepare 5 freezer safe bags with the smoothie ingredients. Take out all the air and store in the freezer. Once you are ready to prepare, simply add the liquid and you are ready to go!
Lunch Meal Prep:
Salad in a Jar
Serves 1
3 tablespoons Tahini Dressing (recipe below)
¼ cup red cabbage, chopped
1 handful spinach
5 to 6 grapefruit slices
5 to 6 cucumber slices
1 handful cilantro, chopped
1 tablespoon hemp seeds (topping)
Tahini Dressing
3 tablespoons tahini
Juice of 1 lemon
2 tablespoons water
1 garlic clove, minced
Sea salt, to taste
Note: If you are not familiar with salads in jars, the whole purpose is to create a beautiful salad stored in a mason jar for convenience. It is important to layer the ingredients as listed to ensure that the salad doesn’t wilt before you are ready to eat.
ASSEMBLE THE SALAD: Use a wide-mouth, quart-sized mason jar. Add the Tahini Dressing to the bottom of the jar. Next, add red cabbage, spinach, grapefruit, cucumber, cilantro, and hemp seeds. Finally, close the jar and store in a refrigerator. When you are ready to serve, simply shake the jar until well coated and eat from the jar or pour into a salad bowl.
Dinner: In addition to the recipe below, complete your meal prep by adding grilled chicken or protein of your choice. You will need 5 pieces of protein.
Summer Baked Vegetables
Serves 2
1 bunch asparagus, tough ends removed
1 small head cauliflower, chopped
1 small head broccoli, chopped
1 onion, chopped
1 garlic clove, minced
Sea salt and black pepper, to taste
2 tablespoons melted coconut oil
PREHEAT OVEN TO 425 DEGREES FAHRENHEIT: Then, add the asparagus, cauliflower, broccoli, onion, and garlic to a large bowl. Toss in melted coconut until coated and spread onto a baking sheet. Bake for 20 minutes and serve.
Simple is better but don’t be afraid to try something new. Think of combinations you like in other recipes and go from there.
Ditch the sugary, carb-filled drinks and bring on the infusion!
Water can seem boring and tasteless. As a whole, most are finding new and “creative” ways to quench our thirst, but when it comes right down to it – water is best. Infused waters are all the rage now and with all the recipes available – water is fun again.
Get the kiddos involved. Making infused waters is fun for the whole family. Freeze some fruits (berries, pineapple, watermelon) and put those in the water in place of Ice Cubes. As they melt, they will change the flavor and keep the ‘boring’ water an ever-changing experience.
Here are some great combinations for infused water:
- Orange, Lemon, Lime: its zesty goodness in a glass
- Strawberry, Lemon: it’s almost a summertime staple
- Lime, Cherry: reminds you of a cherry limeade without the crash
Eating Clean on the Go can be quite fun with a little imagination. Especially this time of year.
A few last tips: If you are making a clean picnic when packing your basket keep in mind how long you will be out. Ideally, you should be eating a slow small meal every four hours. Take a break to enjoy your food and eat until you are content, NOT stuffed. Then four hours later do it again.
The breaks will be a great way to reset during all of the fun and activities and it will help you to regroup and reconnect during those busy times.
To Your Health,
Patti
