Clean food refers to food that has not been processed with various chemicals or has undergone minimal processing. It emphasizes naturalness and ensures the body receives complete and balanced nutrients.

These foods are fresh and clean, not heavily fermented or overly seasoned—for example, not excessively salty or overly sweet.

Adapting Yourself to Clean Eating

The first thing is to take it slow. Don’t abruptly cut off all your favorite foods. Just gradually reduce the portions little by little until you get used to clean eating. Abruptly switching from your usual meals to healthy food all at once may backfire, causing you to feel fatigued, easily hungry, and constantly irritated. This can negatively affect your daily life—which is definitely not the goal of eating healthy.

Easy Clean Food Recipes You Can Make at Home

1. Chicken breast steak and pumpkin curry

Grilled Chicken Breast Steak Ingredients

• Chicken breast (sliced thinly for quicker cooking)
• Salt (to taste)
• Ground black pepper (to taste)

Ingredients for “Pumpkin in Coconut Milk Soup

• Thin coconut milk
• Pumpkin, cut into pieces
• Palm sugar or unrefined sugar
• A pinch of salt
• Thick coconut milk

How to Make Grilled Chicken Breast Steak 

Grill the chicken breast in a pan until cooked on both sides. Sprinkle a little salt and pepper to taste. Serve with steamed broccoli, tomatoes, or any vegetables of your choice.

How to Make “Pumpkin in Coconut Milk Soup”

1.  Heat the thin coconut milk until warm, then add the pumpkin pieces. Boil until the pumpkin is almost cooked. Add the coconut sugar and stir to dissolve. Taste and adjust the flavor as desired, then balance the taste with a pinch of salt.
2. Once the pumpkin is cooked to your liking, pour in the thick coconut milk and bring to a gentle boil. Turn off the heat once it starts bubbling. Be careful not to let the coconut milk separate, as it will affect the appearance.

2. Baked Dory Fish with Fruit Filling

ingredient

• 1 whole Dorado fish
• 1/2 cup pineapple (slightly unripe), sliced thinly
• 1/2 cup red apple, sliced thinly
• String for tying the fish
• Steamed vegetables of your choice (for serving)

How to Make

1. Grill the pineapple and apple slices in a non-stick pan until dry or bake at 160°C (320°F) for about 5 minutes.
2. Place the grilled fruit stuffing on the Dorado fish fillet and slowly roll it up. Use sewing thread to tie it securely so the stuffing stays in place.
3. Put the rolled fish into a small baking dish and bake at 190°C (375°F) for about 12-15 minutes, or until the fish is cooked through.
4. Remove the thread, slice the fish into two portions, and serve with your choice of steamed vegetables. Enjoy!

3. Grilled Chicken Breast

Grilled Chicken Breast Ingredients

• Chicken breast (boneless and skinless)
• Salt (to taste)
• Ground black pepper (to taste)
• Dried oregano leaves
• Your choice of grilling seasoning (optional)

How to Make

Grill the chicken breast in a pan, sprinkle with a little salt and black pepper, and add dried oregano for extra fragrance. Serve with your favorite vegetables.

4. Eggs with condiments

Ingredients

• 1 chicken breast
• 1/4 cup of chopped tomatoes
• 1/4 cup of finely chopped sour pineapple (or use ripe pineapple if unavailable)
• 1 teaspoon of oregano
• 1 teaspoon of ground black pepper
• 1 small sprig of fresh rosemary
• 1/2 teaspoon of salt

How to Make

1. Marinate the chicken with all the ingredients, mix well, and let it marinate for 20 minutes.
2. Heat a non-stick pan over medium heat. Place the marinated chicken into the pan and grill (this recipe doesn’t require oil, as the tomatoes and pineapple will release moisture). Grill until the tomatoes and pineapple soften and turn slightly brown.
3. Once the chicken is cooked, cover the pan and cook on low heat for another 1-2 minutes to infuse the aroma. When you open the lid, you will smell the rosemary clearly. The chicken will be tender, and the tomatoes and pineapple will add natural sweetness, complemented by the oregano and rosemary fragrance.

This dish tastes really good and can be paired with brown rice and salad vegetables, or you can enjoy it with traditional Thai fruits like bananas to enhance its nutritional value.

5. Rice porridge with minced shrimp, pumpkin and taro

Ingredients:

• Jasmine rice
• Taro, diced
• Pumpkin, cut into pieces
• Minced garlic
• Minced coriander root
• Coarse chopped shrimp
• Fish sauce
• Oyster sauce

Instructions:

1. Boil the rice until it is nearly cooked, then add the taro and pumpkin (add them later to avoid overcooking the taro). Continue boiling until the taro and pumpkin are cooked and fragrant to your liking, then turn off the heat. Scoop the porridge into a bowl and set aside.
2. Heat a pan and add a little oil. Add the minced garlic and minced coriander root and stir-fry until fragrant. Then, add the coarse chopped shrimp and stir-fry. Season with fish sauce and oyster sauce. Stir until the shrimp is cooked, then turn off the heat. Pour the mixture over the rice porridge and serve.