Winter is only now starting to become really cold where I live (it's the end of December) and like we say in my country, when it starts to get really cold, winter has gotten into the bones. So, this is the perfect time for warm and hearty meals, and even better if those meals are healthy and clean.
Clean eating like I explained many times in previous posts (clean eating chicken recipes, clean eating meat recipes, clean eating Asian recipes and clean eating seafood recipes) is a way of life, in which you try as much as possible to have whole, fresh, and healthy food while limiting the intake of processed and ultra processed food.
1. Borscht (Beetroot Soup)
Preparation time: 15 minutes
Cooking time: 1 hour
Overall time: 1 hour 15 minutes
Servings: 6
Ingredients:
- 2 peeled and grated medium beets
- 2 peeled and cubed medium potatoes
- 1 peeled and grated medium carrot
- 1 finely chopped medium onion
- 1/4 head of green shredded cabbage
- 2 tablespoons of tomato paste
- 2 tablespoons of olive oil or butter
- 1.5 liters vegetable or chicken broth
- 2 minced garlic cloves
- 1 bay leaf
- Salt to taste
- Fresh chopped dill (for garnish)
Instructions:
1. Heat the olive oil or butter in a large pot over medium heat. Then add the onion and garlic, and cook them until fragrant.
2. Stir in the grated beets and carrot. And cook for another 5 minutes, then add the tomato paste and cook for another 2 minutes.
3. Add the broth, potatoes, and bay leaf. Bring the mixture to a boil, then reduce the heat to a simmer. Add the salt and cook it for about 30 minutes.
4. Add the shredded cabbage and simmer it for another 5 minutes until the vegetables are tender.
5. Taste it and adjust the seasoning according to your liking. Remove the bay leaf before serving.
6. Ladle the borscht into bowls and garnish with fresh dill.
Nutritional Values (Approximate per serving):
- Calories: 130
- Protein: 3g
- Fat: 5g
- Carbohydrates: 18g
- Fiber: 4g
Serving Ideas:
Pair borscht with crusty bread or rye bread for a complete meal.
Meal Prep Ideas:
Store it in the fridge for up to 4 days or freeze in portions for up to 3 months. Reheat it gently on the stove when you want to eat it.
2. Sizzling Lamb with Vegetables
Preparation time: 15 minutes
Cooking time: 40 minutes
Overall time: 65 minutes
Servings: 4
Ingredients:
- 500 grams lamb, boneless, cut into small pieces (cubes or shreds but I prefer cubes as it holds more taste).
- 2 tablespoons olive oil or pure ghee (ghee can be really healthy if you use it in moderation).
- 1 medium sliced onion
- 3 minced garlic cloves
- 1 medium sliced bell pepper
- 1 medium sliced zucchini (optional, I didn't use it but you can add it)
- 1 large julienned carrot (optional)
- 1 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon black pepper
- ½ teaspoon ground coriander
- ½ teaspoon cinnamon powder
- ¼ teaspoon ginger powder
- Salt to taste
- 2 tablespoons lemon juice
- Fresh, chopped parsley
Instructions:
1. Heat 1 tablespoon of olive oil or ghee in a large skillet over medium-high heat.
2. Add the lamb and season it with salt, paprika, cumin, coriander, cinnamon, ginger, and black pepper. Sear it until it is browned (for about 5 minutes). Add a cup of water, cover the skillet and let it cook for about 20 minutes in a low heat.
3. Remove the cover and allow the rest of the water to evaporate, then add the onion and garlic, and cook them until fragrant and slightly caramelized.
4. Toss in the carrot, zucchini, and bell pepper. Stir for 5 minutes or until the vegetables are tender but still crisp.
5. Stir in the lemon juice and cook for another 3 minutes, allowing the flavors to blend.
6. Serve it hot and garnish it with fresh parsley.
Nutritional Values (Approximate per serving):
- Calories: 280
- Protein: 22g
- Fat: 17g
- Carbohydrates: 10g
- Fiber: 3g
Serving Ideas:
Serve it with warm pita bread, rice, or couscous.
Meal Prep Ideas:
Store the leftovers in an airtight container in the fridge for up to 3 days. Reheat it in a skillet when you want to eat it.
3. Sour Garlic Chicken Breast with Baby Potatoes and Herbs
Preparation time: 15 minutes
Cooking time: 30 minutes
Overall time: 45 minutes
Servings: 4
Ingredients:
- 4 chicken breasts
- 500 grams baby potatoes halved or whole
- 1 large onion cut into rings
- 3 minced garlic cloves
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon white vinegar
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- ½ teaspoon of powdered coriander
- Salt and black pepper to taste
- Fresh, chopped parsley
Instructions:
1. Preheat your oven to 200°C (400°F).
2. In a small bowl, mix olive oil, lemon juice, vinegar, garlic, paprika, coriander, thyme, rosemary, salt, and pepper. This will serve as the marinade and glaze.
3. Place the chicken breasts in a bowl, pour half of the marinade over them, and let it sit for 10 minutes and if you have time, keep it in the fridge for longer to allow the taste to sink in.
4. Meanwhile, toss the baby potatoes with the remaining marinade. Arrange the potatoes on a baking tray.
5. Heat a skillet over medium-high heat and sear the chicken breasts for 2 minutes on each side until they are golden.
6. Transfer the seared chicken to the baking tray with the potatoes and place the onion on the tray but a bit far from the chicken. Bake in the oven for 20-25 minutes, or until the chicken is cooked through (test it with a knife if the knife sink easily, then there you go) and the potatoes are tender.
7. Remove it from the oven and let it rest for 5 minutes. Garnish it with fresh parsley before serving.
Nutritional Values (Approximate per serving):
- Calories: 350
- Protein: 35g
- Fat: 12g
- Carbohydrates: 22g
- Fiber: 3g
Serving Ideas:
Serve with a side of steamed vegetables or a fresh salad. For me, I like having it with bread and tahini sauce.
Meal Prep Ideas:
Marinate the chicken and potatoes ahead of time and store them in the fridge for up to 24 hours. Assemble and bake them when you are ready. Leftovers can be stored for up to 3 days and reheated in the oven.
4. Creamy Turnip and Potato Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Overall time: 40 minutes
Servings: 4
Ingredients:
- 2 medium peeled and diced turnips
- 3 medium peeled and diced potatoes
- 1 medium chopped onion
- 2 minced garlic cloves
- 1 tablespoon of olive oil
- 1 liter of vegetable or chicken broth
- 1/2 cup of milk (for creaminess)
- 1/2 teaspoon of thyme (dried or fresh)
- 1/4 teaspoon of nutmeg
- Salt and black pepper to taste
- Freshl, chopped parsley or chives
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sauteing until they are soft.
2. Add the diced turnips and potatoes to the pot. Cook for 5 minutes, and stir occasionally.
3. Pour in the broth, ensuring the vegetables are fully covered. Bring the mixture to a boil, then reduce the heat and simmer it for 20-25 minutes, or until the vegetables are tender.
4. Remove the pot from the heat. Use an immersion blender to puree the soup until it is smooth and creamy. (For a blender, let the soup cool slightly before blending in batches.)
5. Stir in the milk now. Season it with thyme, nutmeg, salt, and pepper. Allow it to simmer for 2 more minutes.
6. Ladle the soup into bowls and garnish with it fresh parsley or chives.
Nutritional Values (Approximate per serving):
- Calories: 140
- Protein: 3g
- Fat: 4g
- Carbohydrates: 25g
- Fiber: 4g
Serving Ideas:
Pair with whole-grain bread or a side salad.
Meal Prep Ideas:
Store it in the fridge for up to 4 days or freeze it for up to 3 months. Reheat it on low heat to preserve the texture.
5. Mediterranean Eggplant, Zucchini, and Tomato Bake
Preparation time: 15 minutes
Cooking time: 40 minutes
Overall time: 55 minutes
Servings: 4
Ingredients:
- 1 large eggplant, sliced into 1/4-inch rounds
- 2 medium zucchinis, sliced into 1/4-inch rounds
- 3 medium tomatoes, sliced into 1/4-inch rounds
- 3 minced garlic cloves
- 2 tablespoons of olive oil
- 1 teaspoon of powdered coriander
- Salt and black pepper to taste
- 2 tablespoons fresh parsley, chopped
Instructions:
1. Preheat the oven to 200°C (400°F). Grease a baking dish lightly with olive oil.
2. Arrange the eggplant, zucchini, and tomato slices alternately in the dish, creating a pattern.
3. In a small bowl, mix the olive oil, minced garlic, powdered coriander, salt, and pepper. Pour this mixture over the arranged vegetables.
4. Cover the dish with aluminum foil and bake it for 30 minutes.
5. Remove the foil and bake for another 10 minutes and let the vegetables become a little brown.
6. Garnish it with fresh parsley and serve warm.
Nutritional Values (Approximate per serving):
- Calories: 120
- Protein: 3g
- Fat: 7g
- Carbohydrates: 12g
- Fiber: 4g
Serving Ideas:
Serve as a side dish with grilled chicken or fish, or enjoy it as a vegetarian main dish with crusty bread or rice.
Meal Prep Ideas:
The dish can be assembled in advance and stored in the fridge for up to 24 hours before baking. Leftovers can be refrigerated for up to 3 days.
6. Garlic-Spiced Rainbow Trout
Preparation time: 15 minutes
Cooking time: 30 minutes
Overall time: 45 minutes
Servings: 2
Ingredients:
- 2 rainbow trout fillets
- 2 minced garlic cloves
- 1 teaspoon fennel powder
- 1 teaspoon coriander powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 medium sliced potato
- 1 medium sliced onion
- 1 medium sliced tomato
- Fresh, chopped parsley
Instructions:
1. Preheat your oven to 200°C (400°F).
2. In a small bowl, mix the minced garlic, fennel powder, coriander powder, black pepper, salt, olive oil, and lemon juice to make a marinade.
3. Pat the trout fillets dry with a paper towel. Rub the marinade evenly over the fillets (it is better if you let it marinate for about 15 minutes).
4. On a baking sheet or oven-safe dish, layer the potato, onion, and tomato slices. Drizzle them lightly with olive oil and season with a pinch of salt and pepper.
5. Place the marinated trout fillets skin-side down on top of the vegetable slices.
6. Bake them for 25-30 minutes, or until the vegetables are tender and the fish flakes easily with a fork.
7. Garnish it with fresh parsley and serve immediately. Drizzle some lemon on top.
Nutritional Values (Approximate per serving):
- Calories: 350
- Protein: 32g
- Fat: 14g
- Carbohydrates: 18g
- Fiber: 3g
Serving Ideas:
Enjoy as a standalone dish or pair it with a light green salad.
Meal Prep Ideas:
Slice the vegetables and marinate the trout up to 12 hours in advance. Store in the refrigerator until ready to bake. Leftovers can be refrigerated for up to 2 days.
Takeaway
Those healthy, clean eating recipes shall make your winter warmer and fuzzier. Try them and you will certainly enjoy them!
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