Clean Eating and Super Foods demystified (recipe included)

Clean Eating and Super Foods are the buzz words of the food world today. “What do they mean?” I hear you ask. As with all buzz words their original definitions have evolved and been a bit diluted with use. They are used primarily for marketing now but in general I can tell you the following:

Clean Eating is intended to denote a life-style choice of eating food that is not or very low processed, has very few ingredients and is considered healthy.  The key to the clean eating fad is the choice of not eating processed food.  In general it is used synonymously with the term “Healthy” eating. In general it boils down to the following rules which we have all heard many times: Eat many fruits and vegetables, Add fiber and whole-grain food, eat lean meats and eat organic when possible, avoid processed food at all costs, remove sugars where possible (especially anything with added sugar like soda), drink more water and avoid bad fats.  As far as cooking goes: replace frying food with boiling, grilling or steaming.  Eating small meals more often is encouraged.

Any diet can be modified into a Clean Eating diet. You do not need to be a vegan or vegetarian to eat Clean. I am thrilled that the trend towards Clean Eating is bringing attention and people to eating healthy food. Processed food is nothing but bad for us and really should be avoided. Clean Eating is not a new concept but is is a good one.  My Chef Lara provides Clean Eating for almost all of our clients (unless specifically requested not to – it is all about you after all). So join the Clean Eating movement and know that you are joining a movement that is old but new again 🙂


If you look at the Oxford Dictionary you will see that Super Foods is defined as: “a nutrient-rich food considered to be especially beneficial for health and well-being” .  If you look at Wikipedia you will see a slightly different spin on the term:  “Superfood is a marketing term used to describe foods with supposed health benefits.”  Really what it boils down to is a food that has “several” highly sought after nutrients in it. For example: White Sugar would not be considered a super food while Kale would be. Why? The nutrient profile of Sugar is very flat with just about no redeeming nutrient properties while Kale is high in vitamins and nutrients sought after in what is considered a healthy diet such as Clean eating (see what I did there?).  While I do agree that Super Foods is a marketing term, it can be generally useful if you are looking to find high nutrient foods which are “good” for you.  My only note on that is to be informed about what your goals are and what you need in your diet and do not blindly accept the label as what you need to eat.

So in short, Yes eat Clean and yes, in general, eat Super Foods but please understand the terms and be informed about what you are eating. We are what we eat after all and who does not want to be Clean and Super?

Remember that My Chef Lara can help you to eat clean and super with ease. We take that pesky planning out of the mix of your life and provide you with clean and super food that is also convenient and tasty. Contact us at: 401.831.1657 or to help you eat as you want to.

Below is a recipe that My Chef Lara had published in RI FIT magazine. Click here for the link to the RI FIT publication or see the recipe below:

Clean Cooking Lentil And Kale Slow Cooker Recipe

by Chef Lara

Lentil and Kale Slow Cooker Recipe

This recipe combines kale, which is nutrient-rich and high in anti-oxidants, Vitamin K, Vitamin A, and more. Lentils are another ingredient, they are a known super food, high in fiber, protein, Vitamin B6, and are also considered a low-glycemic food.

This dish packs a punch for antioxidants, fiber, and many other nutrients. To complete the protein, you can add either grains or nuts as desired. The slow cooker makes this dish the easiest, nutrient-packed meal you can imagine.


2 cups lentils, rinsed*

1 onion, finely diced

4 cloves garlic, chopped

1 (7-ounce) can fire roasted, whole chilies**

1 (14.5-ounce) can diced tomatoes

3 cups chopped kale, just the leaves

1/2 teaspoon kosher salt

1 teaspoon ground ginger

1 tablespoon cumin

3 cups chicken or vegetable broth

1 cup walnuts (optional)

*Black lentils are preferred for the ultimate antioxidant boost!

**Mild chilies work well; this provides a ton of flavor.


  1. Use a 6-quart show cooker. Rinse lentils until the water runs clear, and put the wet lentils into your slow cooker. Add diced onion and chopped garlic and the entire can of fire roasted chilies and the entire can of diced tomatoes. Chopped or whole chilies is fine, use whichever you prefer.
  2. Add the kale, dried spices, and stir in the broth. Cover, and cook on low for 5 to 6 hours, or until the lentils are tender and the onion is translucent. It typically takes closer to 6 hours in a 6-quart slow cooker.
  3. Before serving mix, in the walnuts to make this meal a complete protein dish and to give a crunchy texture to the meal. You can also use any other kind of nut or seed to complete this meal.

Recipe adapted from: A year of slow cooking

About My Chef Lara 

My Chef Lara is comprised of three personal chefs who believe that wellness starts with the food we eat. Cooking and eating for your health is within everyone’s reach and we are here to educate people that they can achieve their wellness goals and still enjoy what they eat. For more information go to or contact by email at