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The Gracious Pantry

Clean Eating Recipes For Everyday Living. Clean eating recipes, clean eating meal plans, and clean eating information.

Clean Eating 101

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Welcome to Clean Eating 101!

These articles from The Gracious Pantry will give you a good foundation for getting started down this healthy and inspiring path. Laugh, learn and enjoy the journey!

Clean Eating 101

GETTING STARTED:

SHOPPING LISTS

CLEAN EATING INGREDIENTS EXPLAINED

STOCKING UP

BASIC NUTRITION

COOKING

INSPIRATION:

FINANCES:

SOCIAL ISSUES:

TRAVEL:

KIDS:

TOOLS

iPHONE APPS (List source)

While not all of these are free, they are very affordable and may help you when shopping at the grocery store.

OTHER RESOURCES:

JUST FOR FUN


STANDARD DISCLOSURE: In order to support this blog, I may receive compensation or other types of remuneration for talking about products or services and/or providing a link to said products or services from this blog. However, all opinions are my own and I will only endorse those products or services which I truly feel are of value to my readers. I also use affiliate links in some of my posts for companies such as for Amazon.com, eMeals.com or LaptopLunches.com, among others. I can take no responsibility for how those companies do business however.

Comments

  2. Hey Tiffany,

    I stumbled across your website by accident and I am so glad that I found it! What an inspiration!

    I am in the process of converting my pantry right now, but I am doing it slowly so it can be easy on the wallet. But, I can’t seem to find a “basic staples item list” anywhere on clean eating.

    Can you help me out?

    I am so glad that you are running. I started running about 2 months ago and I have never felt better. I was a college athlete (softball) and I was very much in shape. When I married in 2004 (2 years out of college), I weighed less than 130 lbs, now since the birth of my son (9months ago), I pushing 190.

    This website really made me think 10xs what I put into my body. I have tried several diets and nothing seems to work. So, recently I started running with a friend, who is a dedicated runner and a clean eater, and with her advice and your site it has definitely opened my eyes. It’s not just about weight loss, but about being healthy.

    So, thank you again for providing us with info!
    Rhonda

    Reply

  3. Love your site! So important that people learn tha clean eating and exercise can prevent so many diseases, obesity and lifelong problems. Keep up the good work!

    Reply

  4. I really appreciate your website. So much information and great recipes. I would love to make my own bread and made note of the changes you made. Where can I get whole wheat pastry flour? I can find unbleached bread flour and whole wheat flour, but not whole wheat bread or pastry flour. Help!
    Robbie

    Reply

    • Robbie – I get mine at Whole Foods in the bulk section. If you don’t have a Whole Foods in your area, call around to other local health food stores. You may also be able to order it online. But if you really can’t find it, regular whole wheat flour works too. The only real difference is that the texture of the finished bread will be more dense.

      Good luck!

      Reply

  5. hey
    just wanted to say your website is great. i’ve just started clean eating this week and love it 🙂 x
    Helen

    Reply

  6. I thank you for all this great information. I have been doing the Clean eating on and off since January. And I feel so much better when I am doing the lifestyle. I really think if people will remember that it is a life style change and not a diet they would stick with it.
    Thanks

    Reply

    • Wdwicks – Yes, I think that is the fundamental issue for many people. That’s the only thing that really keeps me going!

      Reply

  7. Good site….don’t know if I can stick to it fully though. We’re going to try a few things here and there, I think, and see how it goes.

    ..On the negative side, I HATE how every time you go to a new link on your site it opens a new window. By the time I’m done I have about 10 windows open!

    Reply

  8. OK, I admit it I’m lost. I have been looking at your blog for few weeks now. I have even used a few of your recipes with a few modifications. The reason I’m lost is there are so many foods here that I Just can’t or won’t eat, for various reasons, like flavor of texture (like strawberries or coconut). And there are many things that I have never heard of nor know where to shop for. How can a person such as myself convert to clean eating?

    Reply

    • Robin – Keep it very, very simple. Use the foods you do like and prepare them in very simple ways. Read labels and know what’s in your food. Avoid the bad stuff and you should be okay. Hope that helps!

      Reply

    • Jessicam – Some yes, some no. You have to read the ingredients. If there is anything other than the beans or tomatoes in there, then don’t buy it.

      Reply

  12. Chetibbets – Sugar is sugar in the body. The only difference is the nutrition you get from natural sweeteners as opposed to the white stuff. Keep in mind that most natural sweeteners are not a significant source of nutrition in any way. But sweeteners like honey do have medicinal uses. Outside of that, from what I’ve learned, the body processes all sugars in the same way.

    Reply

  13. Jennifer – Not the plain veggies. Check the ingredient list. If it’s JUST veggies, you’re good to go. In fact, frozen veggies can often be more nutritious that fresh produce because they are left on the trees and bushes longer because they don’t have to sit on a truck for days or weeks.

    Reply

  15. Molly – Not all bread is created equal. If you have a Trader Joes in your area, they have a wonderful California Protein bread that is clean. Also, Alvarado Street Bakery (brand) and Ezekiel bread are clean. Ezekiel is usually found in the freezer section in health food store. Hope the helps!

    Reply

  17. Thank you for asking the bread question! We are also slowly transitioning to clean eating. Our biggest obstacle is bread. It is great to see that you posted some breads that Trader Joes carries. What about pita bread, naan and tortillas? It seems like so many of them have ingredients that are unfamiliar. Do you have any recommendations for these. The kids love pancakes too! Any recommendations or great recipes?

    Reply

    • Nancy – I have recipes on my site for everything except the pita, and that will be coming soon. I do all my shopping at Trader Joe’s. So any recommendations I can make would be based on that store. Do you have one near you?

      Reply

  20. I love your site! I keep finding your recipes on Pinterst and finally took the time to peruse the entire site tonight. I’ve been eating clean for the last 3 weeks and I think I have a handle on things. Except for bread. Every time I go to the grocery, I spend forever in the bread isle. Reading all of the ingredients for every loaf of whole wheat/ grain bread has lead me to believe there is no bread without added sugar! I usually get frustrated and leave with my usual whole wheat (with the added sugar-it’s not much but still…). Do you have any brand recommendations to point me in the right direction?

    Reply

    • Ashley – It is frustrating. I know. I know of two brands of clean bread. The Alvarado Street Bakery brand and Ezekiel bread (found in the freezer section). I hope that helps. If you have a Trader Joe’s in your area, they also carry their own brand of bread that is clean. I get the California Protein style.

      Reply

  21. Jen – It’s really tough to eat clean in a restaurant. Your best bet is to order a plain chicken breast with no seasonings and a side of veggies. Or order a salad and bring your own dressing.

    Reply

  24. Rachel – Sugar and sugar substitutes are incredibly addictive. You have one of two choices. You can taper off (which doesn’t always work very well) or you can go cold turkey. Just take a deep breath, get through the first day or two of cravings and come out feeling much better on the other side. There really isn’t any trick. You just have to make up your mind to do it, and do it.

    Reply

    • Redderv – They are not clean. The only clean sweeteners that I know of are honey, maple syrup and stevia that is not processed (it’s green instead of white).

      Reply

  26. Hello!
    Your website has been very helpful! I was wondering about sauces? I alwasy get stumped when it comes to them..is soy sauce,A1, yellow mustard, worchteshire, clean? What about ketchups or the premade seasoning packs for slow cooking, taco’s and what not? Thank you!
    Samantha

    Reply

    • Masonsd – You have to read the ingredients. Soy sauce is generally considered clean, but opt for the low sodium varieties. A1 is not clean. Most yellow mustards now have added sugar which makes them not clean. If you can find one without, chances are it’s clean. Worcestershire sauce is not clean, though if you can find “The Wizards” brand, that’s clean. Ketchup is not clean unless you make your own, and pre made seasoning packets are generally not clean unless you purchase them at a health food store and read the ingredients carefully. They should be ONLY herbs. Nothing else.

      Reply

    • Masonsd – You have to read the ingredients. Soy sauce is generally considered clean, but opt for the low sodium varieties. A1 is not clean. Most yellow mustards now have added sugar which makes them not clean. If you can find one without, chances are it’s clean. Worcestershire sauce is not clean, though if you can find “The Wizards” brand, that’s clean. Ketchup is not clean unless you make your own, and pre made seasoning packets are generally not clean unless you purchase them at a health food store and read the ingredients carefully. They should be ONLY herbs. Nothing else.

      Reply

  27. Hello!
    Your website has been very helpful! I was wondering about sauces? I alwasy get stumped when it comes to them..is soy sauce,A1, yellow mustard, worchteshire, clean? What about ketchups or the premade seasoning packs for slow cooking, taco’s and what not? Thank you!
    Samantha

    Reply

  28. Hi! Great site! I was reading all of the bread posts and was wondering if you have looked into or know of any clean gluten free breads?
    Also, I seem to reach for bread too often. I just had twins and I need quick snacks to keep me full, any ideas?
    thanks!

    Reply

  29. Hello, I am just starting out and looking forward to getting this going. Here’s where I am struggling, figuring out protein, carb and fat for a recipe. I did the calulator to see where I need to be calorie, protein, carb and fat wise to loose weight, but how do I breakdown my recipe to know if I am in my guidelines?

    Reply

    • Meghan – Just look at the nutrition data on whatever you are eating. Keep a log all day (I use a checkbook register).

      Reply

  30. Thank you so much for all of the awesome resources that you’ve provided! Our family is going whole hog on a clean eating lifestyle, and while we know it’s going to be tough with busy schedules and a 5 and 1 1/2 year old, we know that we can do it together. 🙂 This site has made it seem a lot less overwhelming. We’ll be back often! 🙂

    Reply

  31. Just wanted to say that your website seems like a great stepping stone into clean eating! I have been quite interested in adapting a healthier lifestyle and it seems like clean eating would help out a lot. Thank you for providing such great resources for free, now I feel like I know where to start!

    Reply

    • Smack80 – I buy pure maple syrup at Trader Joe’s. But if you can’t find it in your area, it’s worth ordering online from Amazon.

      Reply

  34. Thank you so much for your help…..I have a friend who has been clean eating since Sept 2012 and she has lost 99 pounds…GREAT motivation for me to get started

    Reply

  37. I found your site while looking at healthy recipes on Pinterest. I’m appreciating it more every minute! Thank You for you generosity and commitment!!!

    Reply

    • Lillie – The only yogurt I buy is organic yogurt. By law, anything organic cannot be gmo. Of course, that could change and I’m sure that some cross contamination occurs. But as it stands now, that’s your safest bet. Just buy the plain stuff and add your own flavorings.

      Reply

  39. I think you have a great website – but not for those who have children with multiple dietary issues and sensory problems. Our family cannot have any gluten, wheat, casein, milk, soy,corn or most preservatives. We also have to have low to no sugar. My kids and and I have severe oral sensory issues, and lots of foods make us gag due to texures. Needless to say, meals are a challenge and I dread them. We have a handful of meals we fix and that is about it. I don’t think we will ever really find a site that works for us 🙁
    However, I think your site is wonderful for average folks!

    Reply

    • Rachel – My web site is specifically for clean eaters. I couldn’t possibly even begin to create a site that fits every single person’s eating style or preference. Believe me, I really wish I could. I hope you find something that works for you.

      Reply

  41. I think this blog is the best one I’ve come across. I’m interested in eating clean, but wasn’t for sure how to start, now I do. Thanks for sharing. I’m hoping to win this months cookbook!

    Reply

  42. I am new to clean eating. So far my kids have grumped and groused, my husband is complaining and I have gained a pound…. Actually it is going better than I expected! I have one comment and one question.

    1) This spring friend on Facebook posted an article that the US Dairy Assoc was petitioning the FDA to change the definition of milk to include sweeteners. Thus, if the petition passed (don’t know if it did) sugar and artificial sweeteners could be added to milk without being listed on the ingredient panel. Can you believe they’d even consider it?! Just proves how aware and diligent we must be in eating ANYTHING packaged or processed.

    2) I am trying to find a clean protein powder. Any suggestions on brands? Apologies because I know it is probably listed somewhere in this website, but I can’t find it. Thanks! And thank you for providing such helpful information!,

    Reply

    • Carla – Yes, the Dairy issue is very real, although there is much debate about which milk they want to add it to. But frankly, if they can add it to one type (like chocolate milk), they can add it to all of them if they don’t have to label anything. It’s disgusting. I will absolutely stop buying milk if that happens. We don’t need it the way they would like us to believe. As for protein powder, none of them are actually clean. You can’t get powder like that off a tree or bush. It doesn’t come from nature that way. That being said, you would be hard pressed to get most clean eaters to give up their protein shakes. So with that in mind, the two powders I’ve found to be cleaner than most are Manitoba Harvest Hemp Protein Powder, and Natural Factors Unflavored Whey Protein Powder. Hope that helps.

      Reply

  43. I am new to blogging. I signed up for your email and got one from you: LIFE. SOMETIMES GETS S IN THE WAY. I couldn’t find it on your website.

    I was really encouraged by your recent blog. I just started my journey to weightloss and diabetes T2 control then we got the news that my husband has pancreatic cancer. The oncologist gave us a path to life. But this last week I gave in to depression and living on peanut butter and jelly sandwiches, didn’t exercise and my glucose numbers were over 200 most checks. I was so encouraged by your blog. The timing was perfect. Thank-you

    Reply

    • Elaine – My pleasure! I’m happy I could help in some way. Sometimes, we just need a little something to help us see past the fog. The email I send out is only on my newsletter. I don’t post those on my blog. Thanks for being a subscriber! 🙂

      Reply

  44. How lucky am I to have found you! I’ve been on an all liquid diet since the beginning of August and I’m getting ready to transition back to food on beginning October 24th. (I could tell you exactly days, hours, minutes and seconds – but I’m sure you get the idea.) Since I’m learning to eat again, I felt that a complete change was in order, but also something that I would be able to live with. I’ve done my research, and I’ve decided I’m making the change to clean eating. But this very website has helped me make that decision. You have so many ideas and recipes that I’m ready for this exciting lifestyle change. You could be keeping all of this great information to yourself…. instead you’ve chosen to share it. I’m blessed! 🙂

    Reply

    • Karen – Welcome! I’m so happy to have you here! Wow, was the liquid diet tough? I thought about it years ago, but figured I’d starve to death. lol. Obviously, that’s not the case, but I just can’t wrap my brain around it.

      Reply

  45. The weight loss keeps you motivated but I have to admit, that the transition to real food (and it’s a pretty slow process) is welcome by the time you get there. It’s been WEEKS of eating the same thing. You don’t starve to death, although the first week you think you might. But what happens is you find a new feeling for satisfied. All in all it was a good choice for me. Like eating clean is going to be. I just wanted to let you know that I also subscribed to your You Tube channel today. Again, thanks for all the information you provide. 🙂

    Reply

  47. Love the turkey Parmesan meatballs! Had a bunch of appetizers to celebrate my Dad’s 80th birthday and we really enjoyed these!

    Reply

  48. Thank you! While we aren’t horrible eaters, I’m determined to clean up my family’s diet even more. Your site is going to really help me get us on the right track. I’m sure I’ll be referring to it often!

    Reply

  49. I like this healthy lifestyle and looking at your website I think that it is something that would really be good for my family and myself to be healthy. I am a little reluctant though? Is it normal to be a little scared of changing what me and my family will think about taking out foods that we like?

    Reply

    • Vaneessa – Change is always hard. Particularly when that change involves your food supply. I don’t recommend jumping in cold turkey. Take your time. When the white rice runs out, buy brown rice the next time you go shopping. One thing at a time will get the job done and not be such a shock to your system. Be prepared to not be overly enthused by flavors and textures in the beginning. If your taste buds are used to processed foods, real food won’t taste as good. That’s not an accident. Processed foods are manufactured to do exactly what they do. They make you crave more and you become far less likely to enjoy the real stuff. But the good news is, with a little time, patience and experimenting with foods and recipes, you will make the adjustment just fine. So yes, it’s normal. But if you start with small steps, it won’t feel so overwhelming. Just be sure to keep taking those steps if you really want to change your food intake.

      Reply

  51. Ok. No problem. I’m using Fooducate now. Looks pretty good. You can scan an item’s barcode and it rates the item for you and also gives you healthier alternatives.

    My favorite food and fitness apps are as follows:

    MyFitnessPal
    Polar Beat (Heart Rate Monitor and GPS)
    Fooducate
    Fitbit (for my steps)
    and Virgin HealthMiles (now called Pulse) – through my employer
    Allrecipes
    and now this site for clean recipes!

    Thanks~!

    H

    Reply

  52. Hello, what a great website! I’ve been thinking about eating clean for quite some time now & I’m happy to say I think I’m ready to start, that is right after I finish this bag of naughty Twizzler bites haha. This is my biggest downfall….candy. Do you have alternative suggestions? Also is it okay to use sea salt? Oat flour? Have you baked with oat flour? One more thing, What do you do when someone has you over ie. thanksgiving?
    Thanks, Donna

    Reply

    • Donna – I have a dessert section in my recipe index (link at the top of the page). Sea salt and oat flour are both fine. Generally, I bring a couple dishes and focus on those. I also forgive myself if I don’t eat perfectly. After all, it’s just one meal. As long as the next meal is clean, I consider myself still on track. Just shoot for 100% perfect, 85-95% of the time.

      Reply

  53. So as I’m trying to learn more about eating clean. I see a lot of things that say you should watch for added salt. So how much salt is allowed per day?

    Reply

  54. Hi there! Im Anthony and i have eczema and it really bothers me. I know eating better will help with my skin! I was wondering what cookbook or app would you reccomend to detox anything bad and just start fresh and eat clean so my skin can get better and hopefully help with my eczema! Thank you!

    Reply

    • Anthony – I don’t really do the detox thing because if you eat truly clean, your body will naturally detox. At least that’s been my experience. You may want to speak with a dietitian or a doctor who know about nutrition.

      Reply

  55. Hi again. I know I asked a question already but I forgot to add this. I have been searching for Awase Miso (it’s a mixture of red and white-aka and shiro- miso). I have been trying to find one that is “clean” but not sure i’f i’m going to find it. I saw one on Eden Foods website but it’s rather expensive for the amount and i’m not sure if any of the four brands they have are awase. It’s the only one we like to eat. Have you come across anything like it?

    Reply

    • Natsumi – No, I’m sorry, I haven’t. It’s not something I really cook with. But if you find a link to the ingredients online, I’d be happy to take a look and let you know if it’s clean or not.

      Reply

  57. Hands down best accidental find ever! Lately I’ve been trying to find info on clean eating but was totally overwhelmed. I stumbled along your site here and voila! Everything I need!! Now I have everything’s need to get me started in the right direction. So happy I found this 🙂
    ::bookmarked!::

    Reply

  58. I am excited about finding this page, I think this will help me make the changes in eating habits that my family needs. However, we save a lot by buying in bulk. Is there any cost-conscious clean eating alternative to the frozen or processed things one gets when buying in bulk?

    Reply

  59. Okay…
    Thank you for taking the time to consider my question.
    Well, I know that we will have to change what we eat but like now, we can buy 10 pounds of frozen ground beef once a month for less than we would pay going to the store for a pound or two of beef every time we want to have burgers or spaghetti or chili…

    I just wondered if there was any kind of built in cost-cutting with clean eating. My husband is concerned that our grocery bill is going to go up significantly by switching to a clean eating lifestyle. Which may just have to be the price we pay for healthier living (pun intended), and that’s okay with me.

    Reply

    • Janese – There’s nothing wrong with buying beef that way. Just make sure the source of the beef ensures quality. In fact, most clean items can be purchased in bulk to save money. It’s often the only way to go! I can’t think of anything “built in” other than asking for store coupons as they have more coupons for clean items. But the bulk section will be your best friend.

      Reply

  60. Recently i heard on a TV program that there is a website that will identily the ingredients in various processed foods but I did not make a note of the website. Do you know what this site is?
    Thanks Wes

    Reply

  61. Tiffany, is it ok if I post one of your recipes on my facebook page as long as I link it back to your website? A group of people are doing a clean eating challenge..

    Reply

  62. I started eating clean a few years ago, and I wish I had this guide when I started. The shopping lists are so helpful! I feel so much better after ditching processed foods!

    Reply

  63. Hi,
    My name is Linda! I love your website! I’m going to try your cupcakes. I hope everyone has a Terrifci & Blessed Tuesday! LYL! (LYL means Love You Linda!)

    Reply

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