Janice Clyne's clean eating plan for life

Breakfast

Porridge: try any combination of the following, sliced bananas, berries, flaxseed, pumpkin seeds, sunflower seeds, chia seeds, goji berries, coconut flakes, walnuts, almonds, cinnamon, honey, rice syrup with oat, almond or rice milk.

Rye bread or sourdough toast with coconut oil, mashed avocado and chia seeds or peanut butter, sliced banana and cinnamon.

A fresh green smoothie. Try avocado, kale, spinach, apple, pear, banana, lemon.

Organic two-egg omelette cooked in coconut oil, with spinach, red onion and goat's cheese.

Lunches

Lentils or beans add protein, fibre, vitamins, and minerals for a perfectly balanced meal. A spoonful of organic coconut oil stirred in will boost your metabolism further. Serve with oatcakes or rice cakes with coconut oil or hummus.

Beetroot and coconut soup: Blend tin of drained butter beans, can of coconut milk, vacuum pack of cooked beetroot (400g), add 2 crushed cloves of garlic, 1 tsp ground coriander, 1 tsp ground cumin.

Broccoli, spinach and bean soup: Chop an onion and head of broccoli, add drained tin of white beans, pour in 750ml veg stock, simmer for 15 minutes. Add handful of spinach to wilt, then blend and season. Nice served with a swirl of soya cream.

Lentil and turmeric: Dice 2 large carrots, half small turnip, 1 leek or onion, 1 red pepper (optional), add to pot with cup of red split lentils (250g), 1 tsp turmeric and 1 litre of veg stock. Bring to boil, simmer for 30 mins until veg is soft and lentils cooked. Blend and season.

Beetroot and walnut dip with raw vegetables (or oatcakes/rice cakes): Add 250-300g cooked beetroot, 2 crushed garlic cloves, ½ cup walnuts, 1 tablespoon extra-virgin olive oil, 1 tablespoon tahini, 1 tablespoon balsamic vinegar to food processor and blend to coarse paste.

Beetroot is a powerful detoxifier, cleansing the liver and kidneys, and walnuts are a great source of omega 3 fats to support heart and brain function.

Dinners (serves 4-6)

Italian rice and bean soup

You can use any vegetables you have from carrots, peppers, courgettes, celery, leeks, green beans, frozen peas and finely shredded dark leafy greens like kale, spring greens or cabbage.

Ingredients

I large onion, finely chopped

2 cloves garlic, crushed or finely chopped

2 medium carrots, finely diced

1 medium or 2 small firm courgettes, finely diced

1 red pepper, finely diced

2 sticks celery, chopped

2 or 3 cups of finely shredded greens

1 tin chopped tomatoes

1 cup of brown rice

1 tin butterbeans or other white beans like cannellini or haricot

2 litres vegetable stock

1 tablespoon red pesto (optional)

1 tablespoon olive oil

Sea salt to season

Method

Chop all the vegetables into fairly small pieces. Heat a tablespoon of olive oil in a large soup pot and sauté the onion for 5 minutes on medium heat. Add the chopped carrots, courgettes, pepper, celery and garlic and cook stirring for another 5 minutes. Add tinned tomatoes, rice, beans and stock, bring to boil then simmer for 30 minutes.

Finely shred the kale or green cabbage and add to the pot along with the beans, simmer for another 30 minutes until the rice is cooked. Stir in the pesto if using and season with sea salt. If the soup is too thick just add more stock.

Carrot and Nut Biryani

The brown rice is full of fibre and minerals and is easy to digest, and the fibre acts like a chimney sweep carrying toxins out of your body. The nuts add protein and a lovely crunch and the carrots add colour and vitamins.

Ingredients

1 or 2 tablespoons coconut or olive oil

1 onion chopped

1 garlic clove, crushed

1 or 2 carrots, coarsely grated

1 tsp cumin seeds

2 tsp ground coriander

1 tsp black mustard seeds

250g/8oz brown basmati rice, soaked for at least an hour

4 green cardamom pods

450ml veg stock

1 bay leaf

75g cashew nuts, toasted in oven

fresh coriander to garnish

150g mushrooms, sliced

Method

Heat the oil in a large shallow frying pan. Gently fry the onion and mushrooms for 3 or 4 minutes. Add the garlic and carrot and fry for 3 minutes. Drain the rice then add to the pan along with the spices. Cook for a further 1 or 2 minutes, stirring to coat the grains in the oil.

Pour in the stock, add the bay leaf and season well. Bring to the boil, cover and simmer very gently for 10 to 12 minutes. Remove the pan from the heat without removing the lid. Leave to stand for about 5 minutes, and then check the rice. Remove the bay leaf and the cardamom pods. Stir in the nuts and check the seasoning

Garnish with coriander and serve.

Lentil Bolognaise

Lentils reduce cholesterol, lower blood pressure and provide lashings of B vitamins which help to maintain the health of the arteries and veins.

1 onion (finely chopped)

2 medium carrots

2 sticks of celery

1 red pepper

Clove of garlic (finely chopped)

1 mug red lentils (approx. 250g)

2 tablespoons olive oil

400g tin chopped tomatoes

1 litre of good quality vegetable stock

2 teaspoons dried oregano

1 level teaspoon ground cinnamon

A handful of spinach (optional)

Method

Chop the onion, carrots, celery and pepper fairly small. Heat the olive oil in a large pan and sauté the chopped vegetables and garlic for around 10 minutes. Stir in the lentils, tomatoes, stock, oregano and cinnamon.

Bring to the boil then reduce the heat, cover and simmer for 30 minutes, stirring occasionally to prevent sticking. Add more stock if required. Add spinach, if using and simmer for a further 5 minutes. Serve with pasta and sprinkle with grated parmesan.

Bean Burgers

Beans are the perfect food and support every system in your body. These are sugar and gluten free.

Ingredients

1 can of chickpeas

1 can of kidney beans

1 carrot (grated)

1 medium onion (chopped)

2 cloves garlic (crushed or finely chopped)

1 red or green pepper (chopped) optional

2 tsps harissa or 1 tsp ground cumin and 1 tsp ground coriander

1 tsp sea salt

Handful of coriander or flat leaf parsley

Flour or polenta for dusting

Method

Heat a tablespoon of olive oil in a pan. Add the chopped onion, pepper and garlic and sauté for 10 minutes over a medium heat until the onions are soft but not coloured. Add the other ingredients to a food processor. Blend to a rough paste or mash roughly with a potato masher or a hand held blender.

Add the cooked onion, garlic and pepper. If the mixture seems too wet, add some polenta, flour or breadcrumbs. Lightly dust an oven tray with polenta. Flour your hands and take spoonfuls of the mixture and shape into 8 burgers. Place them on the tray and dust the tops with polenta. Bake at 180c/gas mark 4 for 30 minutes until golden brown, turning once to brown both sides.

Snack

Kale crisps: Wash and dry big bunch of kale, tear into bite sized pieces, massage leaves with tablespoon of melted coconut oil or olive oil, place in single layer on baking trays lined with greaseproof paper, sprinkle with sea salt and bake in oven at 120c/gas mark 1 for 20 mins, then turn oven off, turn the crisps over and leave in oven for another 20 mins to crisp.