A Clean and Constitutional Breakfast & Clean Eating Defined

One of the latest food trends and a fun foodie word is clean eating.  I first heard of it from Clean Eating Magazine. 
It is defined by the following things:

1.  Eat 5 to 6 times a day
2. Drink at least 2 liters of water a day
3. Get label savvy 
4. Avoid processed and refined foods
5. Know thy enemies (saturated and trans fats, fired foods, high sugar content)
6. Shop with a conscience (local)
7. Learn about portion sizes 
8. Reduce your carbon footprint (eat local)
9. Drink water with a lemon wedge
10. Slow down and savor
11. Take it to go (pack your food)
12. Make it a family affair.

You can read more about them here Eat Clean Diet

Something I have learned is shop the outside walls  of the store.  That is where all or most of the unprocessed foods are. Meat, dairy and produce are found here.  All to most processed foods are found in the center!  Cook your own food from scratch.  I am not going to lie to you, this takes effort and planning.  I am here to tell you that it is worth it.  I am not a medical professional at all.  I can just say that as a person with Crohn's Disease, when I eat clean I feel better, have less flairs, more energy and life is AWESOME! (much less trips to the bathroom, the best part)  Please check with your doc for more info and ask him about a high fiber diet. If you are coming out of a flair or in a flair this is NOT the way that you should eat.  You doctor knows best!!!


Morning Constitutional Muffins
(Adapted from The Eat Clean Diet Recharged)

1/2 cup whole wheat flour
2 cups raw bran
1 cup ground flaxseed
1 cup raw wheat germ
4 teaspoons baking powder
2 teaspoons baking soda
8 egg whites
1 cup unsweetened applesauce
1/2 cup agave nectar
1/2 cup skim milk (or soy, almond milk)
1 1/2 cups water
1 cup dried cranberries

preheat oven to 350 and line muffin tin with paper liners

combine all the ingredients in a large mixing bowl, don't overmix or your muffins will be flat

Bake for 25 to 30 minutes. Muffins are done when toothpick inserted in the center comes out clean
The muffins can be frozen individually (this is handy for me cuz I don't want to eat them all at once.
 I will let you know upfront that these muffins are not sweet.  They will not cure your sweet tooth at all.  They may take some getting use to.  But with 8 grams of fiber and 9 grams of protein they are worth it!