Naturally G-Free: Clean Eating Challenge!

I love a good g-free bready treat as much as the next person (and I LOVE to try new foods, heck let’s be honest, I love to EAT). But since the sun is shining and the farmers markets (and grocery stores) are brimming with fresh produce I think the best g-free treats in the summer time are locally grown, fresh, sun ripened, fruits and vegetables.

                                          (Photo of the Blacksburg Farmers Market)

I also think spring is the best time to focus on naturally g-free foods, partly because there is SO MUCH to choose from, and because we are all gearing up for swimsuit season (eek).

 Even when you try to eat as ‘clean’ (more on this later) as possible during the year those occasional slip ups add up. Thus, I propose a seven day naturally g-free, clean eating, challenge! For one week try to eat only (or at least mostly) naturally gluten free foods. That means build your meals out of fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Flour (of any kind), sugar, and fried foods (which are already difficult to eat for those with gluten intolerances or allergies) are off limits this week. I’m not saying don’t ever eat a french fry but perhaps try roasted root vegetables (recipe forthcoming) in lieu of deep fried potatoes.

So, if you dare, join me for seven days of naturally g-free foods, give your body a break from processed foods and enjoy the bounty of produce available this time of the year.

Here are the basic tenants of clean eating. This information has been paraphrased from livestrong.com (http://www.livestrong.com/article/31805-eat-clean-eating-diet/).

·     Eat plenty of fruits and vegetables. Choose fresh, unprocessed foods over canned or processed products. Choose fruit instead of fruit juice and if you must pick a processed vegetable, frozen is always better than canned.

·    Balance protein and complex carbohydrates. Incorporate whole grains like brown rice or millet over processed grains. Eat lean meats, and choose organic or grass fed meats when possible as these foods are usually clean of pesticides, hormones and additives. Grill, broil or steam your meats rather than frying.

·    Avoid sodas and high calorie, sugary drinks. Follow the tenant of clean eating that aims to remove added sugars from the diet. Choose water or tea for your beverages, or juice your own fruits and vegetables and enjoy them without added sugars or preservatives.

·     Trade bad fats for good fats. One of the most important aspects of clean eating is removing saturated fats from the diet. Lower your saturated fat intake by avoiding fast food, choosing lean cuts of meat and getting your fat calories from foods like nuts and fatty fish.

·    Eat several small meals to keep blood sugar stable and to avoid overeating. Choose snacks like nuts, low-fat or fat free dairy and fruits and vegetables. Some people who live a clean eating lifestyle don't eat dairy products while others adapt clean eating to a vegetarian lifestyle.

If you want more information on eating clean check out Tosca Reno’s book: http://www.amazon.com/Eat-Clean-Diet-Fat-Loss-lasts-Forever/dp/B0027VT0DS/ref=sr_1_3?ie=UTF8&qid=1306873563&sr=8-3

Yet more information on clean eating on www.livestrong.com: http://www.livestrong.com/article/419153-what-is-the-eat-clean-diet/

Would I ask you to embark on this little gastrointestinal adventure with me and not provide you with a tasty recipe or two? I think not. So here are some recipes that I tried over the Memorial Day weekend that are lean, clean, and tasty as can be.

I purchased some terrific asparagus at the farmers market this weekend, so I made the recipe below as a side dish to accompany black bean burgers as an alternative to the typical mayonnaise based salads that you see so often during the spring/summer months.

Asparagus Salad with Sweet Balsamic Vinegar

Bon Appetit October 2007

Epicurious.com

Boiling the vinegar concentrates and sweetens it, so the dressing doesn't require as much oil to balance the acid.

Can be prepared in 45 minutes or less.

Yield: Serves 4

1/3 cup balsamic vinegar
3 tablespoons olive oil
1 tablespoon Dijon mustard
1 tablespoon chopped fresh marjoram or 1 teaspoon dried (I didn’t have any marjoram so I just left it out)
1 teaspoon minced garlic

2 pounds asparagus, tough ends trimmed, cut on diagonal into 2-inch pieces
1 small red bell pepper, diced
1/3 cup chopped pecans, toasted

Boil vinegar in heavy small saucepan over medium heat until reduced by half, about 3 minutes. Pour vinegar into large bowl. Whisk in oil, mustard, marjoram and garlic. Season dressing to taste with salt and pepper.

Cook asparagus in large pot of boiling salted water until crisp-tender, about 4 minutes. Drain; rinse with cold water and drain again. Add asparagus and bell pepper to dressing; toss to blend well. Sprinkle with pecans and serve.

Read More http://www.epicurious.com/recipes/food/printerfriendly/Asparagus-Salad-with-Sweet-Balsamic-Vinegar-4807#ixzz1NZwTEKVO

The verdict: I was quite a fan of this salad, but not as much the second day. I would also recommend waiting to sprinkle the pecans until you are ready to eat (they get a little soggy if left with the balsamic mixture)

So hit the farmers market or produce section and enjoy! Let me know how its going and if you try any new recipes!

Ready, set, go.