The clean eating concept avoids highly processed and industrially produced foods such as fast food, frozen or ready meals - and therefore also flavor enhancers, colorings, flavorings and preservatives. Extract flours and refined sugar are also avoided, as these are highly industrially processed and contain hardly any nutrients. Instead of sugar and sweeteners, dried fruit such as Californian pr unes are used for sweetening.
Californian prunes are a special, sun-ripened type of plum. Drying causes the fruit to lose water, but at the same time the nutrients are largely retained. Californian prunes can be recognized by their round shape with a dent in the middle, reminiscent of a donut. As prunes are naturally sweet, there is no need to add sugar to them - making them a perfect fit for the clean eating concept. "Dried fruit contains a similar amount of nutrients - e.g. fiber - as fresh prunes, but is available all year round," says Frey.
Prunes go well with fruit and vegetables
Prunes can be eaten on their own as a snack between meals, as clean eating involves eating two to three snacks in addition to the three main meals. If you soak prunes and puree them with water, they become prune puree, which can be used as a sugar substitute for baking and cooking. Energy balls - healthy pralines based on dried fruit and nuts - are another clean eating classic and taste particularly good with Californian prunes. The fruit can also be used as a base for sweet spreads, but also goes well with savory dishes such as rice or vegetable stir-fries and oriental stews.
Clean eating also includes plenty of fruit, vegetables, pulses and wholegrain products, which form the basis of a clean diet. In addition, there are healthy, high-quality fats and oils that contain a variety of polyunsaturated fatty acids, such as cold-pressed olive oil, nuts and avocados. These are preferred to the saturated fatty acids found in cheese, meat and butter.
Quinoa tabouleh with prunes
Ingredients for 6 portions: 300 g quinoa, 2 red onions, 250 g cherry tomatoes, 1 cucumber, 100 g Californian prunes, 1 avocado, 2 bunches of flat-leaf parsley, 1 bunch of mint, 10 tbsp olive oil, 8 tbsp lemon juice, 1 tsp cumin, salt, pepper.
Preparation: Wash the quinoa thoroughly under running water for two minutes, then drain. Place in a pan with 600 ml water, add salt and bring to the boil. Simmer over a low heat for approx. 15 minutes until the quinoa grains break open and swell. Quinoa is still firm to the bite even when cooked. Fluff up with a fork.
Peel the onions and cut into strips, dice the tomatoes and halve, deseed and slice the cucumber. Cut the prunes and avocado into cubes. Wash and chop the parsley and mint. Mix the olive oil with the lemon juice, cumin, salt and pepper until smooth. Add the quinoa and other ingredients, leave to marinate for approx. 20 minutes and serve.
Preparation time: 20 minutes + marinating time. Nutritional values per portion: energy 443 kcal (1852 kJ), protein 8 g, fat 23 g, carbohydrates 44 g. www. kalifornischetrockenpflaumen.de/rezepte/r305-veganes-quinoa
Zucchini curry soup with prunes
Ingredients for approx. 4 portions: 200 g onions, 2 cloves of garlic, 400 g slender young zucchinis, 100 g Californian prunes, 30 g butter, 4 tsp (Thai) curry powder, 30 g wholemeal flour, 600-700 ml vegetable stock, 1 can of coconut milk (400 ml), 250 g salmon fillet (skinless), salt, 1-2 tbsp lime juice.
Preparation: Peel the onions and garlic. Dice the onions. Wash and quarter the zucchinis and cut into 0.5 cm thick pieces. Cut the prunes into small pieces.
Heat the butter in a soup pot. Sauté the onions on a medium heat for about 5 minutes, stirring until translucent, while pressing in the garlic. Add the zucchini and sauté for 5 minutes. Stir in the curry and flour. Deglaze with 600 ml vegetable stock and coconut milk, bring to the boil while stirring. Add the prunes, cover and simmer on a low heat for 5 minutes.
In the meantime, wash the salmon, pat dry and cut into 0.5 cm wide strips. Add to the soup, cover and simmer for about 5 minutes with the lid closed. Add a little vegetable stock if necessary. Season to taste with salt and lime juice. Serve immediately.
Preparation time: approx. 45 minutes. Nutritional information per portion: energy 508 kcal (2125 kJ), protein 18.8 g, fat 35.9 g, carbohydrates 28 g. www.kalifornischetrockenpflaumen.de/rezepte/r346-zucchini-curry-suppe-mit-trockenpflaumen
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