We have finally emerged from the cold and tumultuous abyss of winter and for some, shedding the extra layer of clothing may reveal some additional lbs that were put on during the past frigid months. Spring is the perfect opportunity to assess your diet, clean-up, and get bathing suit ready. When cleaning up your diet, ideally you want to eliminate as much processed and refined products and foods as possible. Processed foods have been taken from their natural state and altered in order to change their taste, texture, palatability and, most typically, to extend their shelf life. Examples of processed foods can range from something as simple as jarred tomato sauce and salad dressing to frozen dinners, deli meats, and potato chips. Through heavy processing, sodium, sugar, and fat are usually added, which have contributed to the plethora of diet-related medical conditions and weight gain.
For a clean lifestyle, you want to eat whole foods which have had limited handling and processing. These foods are in their most unadulterated and purest state, are simple and uncomplicated, and have no additives. Whole foods consist of fresh fruit and vegetables, dried legumes, unrefined grains, and eggs from pastured raised chickens. Organic, spray-free, ethically grown, and sustainable produce, meat, and dairy are always preferred.
Spring cleaning is an opportunity to take a comprehensive assessment of your dietary intake. Clean out your pantries and go through your refrigerator. Eliminate items that have stuck around too long and are detrimental to your dietary enhancement and overall wellness (think candy and sweets, refined grains, sodium-rich canned soups, frozen meals, meal replacement bars, and salad dressings).
Whether you need to reduce the amount of meals eaten out, frozen or prepackaged foods consumed in, sugar-sweetened beverages consumed during the week, or the cream and sugar added to your coffee daily, make mindful, small, and sustainable changes to improve your overall wellness. Below is a super clean and easy weekend brekky to help keep it clean on the weekend.
Sweet Potato and Kale Hash
- 1 1/2 tbsp coconut oil
- 1 sweet potato, diced
- 1 tsp paprika
- 1 bunch kale, washed, leaves removed, and roughly chopped
- 1 clove garlic, minced
- 2 eggs
- Salt and pepper
Preheat oven to 375˚. Toss the diced sweet potato with the paprika and 1 tbsp of coconut oil on a rimmed baking sheet lined with parchment. Bake for approximately 20 minutes or until soft and slightly crisp.
Remove from oven and transfer sweet potatoes to a bowl. In a dutch oven or skillet over medium high heat, melt 1/2 tbsp of coconut oil. Add the garlic and sauté for 30 seconds, add the kale and sauté until just starting to wilt, 1-2 minutes. Add the sweet potatoes to the pan and toss to combine. Using a wooden spoon, make two wells in the pan. Crack each egg into the well. Cover pan with a lid for 1-2 minutes, allowing the whites to set. Once the eggs are cooked to your liking, turn off heat, finish with a pinch of salt and pepper and serve.
Happy Spring Radish Heads!