[Urban Feeds] Fuss-free Clean Eating Meals

Switch from processed food to natural foods for your meals for a healthier gut! Read on to find out a handful of clean eating meal suggestions that requires minimal effort for preparation.

Roasted Salmon with Green Beans and Tomatoes

Photo credits to Good House Keeping
Keep your meal simple yet wholesome with a plate of salmon that is full of omega-3s and protein. You will only need 20 minutes to prep this dish!

6 cloves garlic, smashed
1 1/4 green beans, trimmed
3 anchovy fillets
2 tablespoon of olive oil
Kosher salt
566g skinless salmon fillet (cut into 4 pieces)

1. Heat oven to 200°C. On a large baking sheet, toss garlic, beans, tomatoes, olives and anchovies with 1 tablespoon oil and 1/4 teaspoon pepper. Roast vegetables for about 12 to 15 minutes until tender and slightly brown.
2. Meanwhile, heat remaining tablespoon of oil in a large skillet over medium heat. Season salmon with 1/4 teaspoon of salt and pepper and cook until golden brown, 4 to 5 minutes per side. Add the vegetables in and your roasted salmon is ready!


Kale and Roasted Cauliflower Salad

Photo credits to Danielle Occhiogrosso

Whip up a nutritious salad packed with antioxidants using roasted cauliflower and fresh kale! This low-calorie meal not only helps with lowering cholesterol, it also protects against several diseases such as cancer and heart disease.

450g cauliflower florets
2 tablespoon extra virgin olive oil
1/4 cup lemon juice
3 tablespoon extra virgin olive oil
1 bunch kale, ribs removed, chopped
1/4 small red onion, very thinly sliced
1/3 cup crumbled feta cheese
1/3 cup golden raisins
1/3 cup pine nuts

1. On a large baking sheet, toss cauliflower florets with olive oil and 1/8 teaspoon each of salt and pepper. Roast in 232°C oven for 25 minutes, or until stems are tender.
2. In a large bowl, whisk lemon juice, olive oil and 1/2 teaspoon salt. Toss kale with dressing.
3. Add cooked cauliflower, onion, feta cheese, golden raisins and toasted pine nuts in. Toss again until well combined.


Hawaiian Tuna Bowl

Photo credits to Mike Garten

Poke bowl contains omega-3 fatty acids that promote good heart health. With it being low in calories and requiring minimal preparation, it is a favourite among many.

3 tablespoon soy sauce
2 green onions, finely chopped
1 tablespoon toasted sesame oil
1 tablespoon honey
1 tablespoon sesame seeds
453g sushi grade tuna or salmon, cut into cubes
1/2 cup pickled peppers, drained and chopped
Salad greens or cooked rice
Thinly sliced radishes
Shredded carrots
Shredded cabbage

1. In a large bowl, whisk soy sauce, green onions, oil, honey, and sesame seeds. Add fish and peppers. Toss until well-combined.
2. Serve over salad greens or cooked rice, along with sliced radishes, carrots and cabbage.


Charred Shrimp and Avocado Salad

Photo credits to Mike Garten

Strengthen your immune system with a combination of prawns and avocados in your meal! Prawns are a good source of Zinc which boosts immunity and avocados are loaded with fiber which can help in weight loss and lower the risk of many diseases. Treat your gut well with this refreshing and nutritious recipe!

500g large peeled shrimp
5 tablespoon olive oil
Kosher salt
1/2 small pineapple, peeled, trimmed and sliced 1/2-inch thick
2 tablespoon fresh lemon juice
1/2 small red onion, thinly sliced
1/2 English cucumber, sliced into half-moons
1/2 bunch upland watercress
1 avocado, quartered

1. Toss shrimp with 2 tablespoons of oil and 1/2 teaspoon of salt and pepper. Brush pineapple with 1 tablespoon of oil. Grill until pineapple is slightly charred and shrimp are opaque throughout, about 3 minutes per side (rotating pan and turning food over halfway through).
2. Meanwhile, in a large bowl, whisk together lemon juice, remaining 2 tablespoons of oil and 1/4 teaspoon of salt and pepper. Toss with onion.
3. Cut grilled pineapple into smaller pieces. Add onion to the bowl along with cucumber and shrimp and toss to combine. Fold in watercress and avocado.


Grilled Ratatouille Linguine

Photo credits to Danielle Occhiogrosso

Lighten up your plate of pasta with a medley of grilled veggies.

340g linguine
2 small zucchini, halved lengthwise
1 small eggplant, sliced
1 red pepper, halved
1 yellow pepper, halved
1 red onion, cut into rounds
2 tablespoon olive oil
Grated Parmesan and chopped basil, if desired

1. Heat grill on medium-high. Cook linguine as per instructions printed on the packaging.
2. Meanwhile, brush zucchini, eggplant, peppers, and red onion with oil and season with 1/2 teaspoon of salt and pepper.
3. Grill until tender, 3 to 4 minutes per side. Transfer to a cutting board and cut into pieces.
4. Toss linguine with grilled vegetables, drizzling with more oil as desired. Top with grated Parmesan and basil.

Take steps to incorporate clean eating meals amid hectic lifestyles and take good care of your health! Try out the recipes today and pave a way for a different and healthier you!