What Is Eat Clean? Plus Five Healthy Menu Ideas from Stavi

The “eat clean, drink clean” lifestyle is becoming the trend of choice among office workers who want to protect their health and keep their energy positive every day. Understanding this, STAVI offers Healthy meals – Eat Clean at its kitchens, designed on sound principles, nutritionally balanced and suited to the rhythm of modern office life, in order to meet the varied needs of its customers.

See also:

• A nutritional regime for people with diabetes
• Sound eating principles to keep you healthy
• Sample school catering menus that are appealing and delicious

What exactly is a healthy meal?

A healthy meal is one built on the principles of sound nutrition, consisting mainly of steamed and boiled dishes with a light flavour and little oil, sugar, salt or additives, so that the body feels light while still being full of energy. Every Healthy meal is designed on sound principles, with a balanced ratio of carbohydrates, protein, green vegetables and good fats, to guarantee the nutrition of the person eating it.

A healthy meal usually includes:

• Good carbohydrates: brown rice, sweet potato, oats, maize and the like, which keep you full for longer without raising blood sugar.
• High-quality protein: white meat, fish, eggs, tofu or nuts and seeds, to nourish the muscles and build resistance.
• Good fats: from olive oil, avocado, salmon and so on, which keep the heart healthy.
• Fresh vegetables and fruit: supplying vitamins, minerals and fibre for good digestion.

Why are office workers so keen on the healthy rice bowl trend?

Office workers usually have to sit at work for eight hours a day, with little movement and a great deal of pressure from the job. That easily leaves the body tired, gaining weight, with digestive problems, poor skin and even prolonged stress. Aware of the harm that irregular eating does, more and more people are starting to pay closer attention to a healthy office catering menu, one that guarantees nutrition while leaving the body light and full of energy.

And that is why the “healthy rice bowl” has become such a popular choice among office workers today.

Balanced nutrition with no worries about weight gain

Healthy meals are designed on the principle of “enough nutrients but no surplus calories”. Instead of white carbohydrates, which easily lead to stored fat, the healthy rice bowl uses slow-release carbohydrates such as brown rice, sweet potato and oats, which keep you full for longer while still controlling weight effectively.

The protein comes from lean meat, fish, eggs, tofu, prawns and chicken breast, combined with fresh vegetables and good fats from olive oil, avocado and nuts, giving a perfect balance between energy and health.

Simple preparation with little oil

The biggest difference with the healthy rice bowl lies in its streamlined preparation, which delivers a “clean” source of energy. Dishes are steamed, boiled, grilled or lightly pan-seared, keeping oil and industrial seasonings to an absolute minimum, so that the natural flavour of the food and its nutritional content are preserved.

This not only eases the pressure on the digestive system but also leaves the body feeling light and comfortable, quite unlike the heaviness that follows a meal full of fried and stir-fried dishes.

The Healthy rice bowl is usually prepared with little oil

Keeping your figure and better skin

Office workers, women especially, place a high value on their appearance and care about keeping their figure and their skin in good condition. The healthy rice bowl, with plenty of green vegetables, vitamins and antioxidants, leaves the skin fresh, the body healthy and the mind alert. Dishes with plenty of green vegetables, fibre and slow-release carbohydrates are low in calories and keep you full for longer, which effectively supports weight control.

In addition, healthy eating helps maintain a steady supply of energy and avoids the drowsiness and fatigue after lunch that office workers so often experience.

An expression of a modern, positive lifestyle

Choosing the healthy rice bowl is not simply a change of taste; it is a choice that helps maintain and improve overall health. It is an expression of caring for yourself, loving your body and aiming for balance.

Amid the hectic pace of modern life, the healthy rice bowl gives office workers wholesome energy for a healthier life every day.

Regulating blood sugar levels

Fast-release carbohydrates such as white rice, white bread and cake cause blood sugar to shoot up over a short period when consumed, raising the risk of type 2 diabetes. The healthy rice bowl, by contrast, uses slowly absorbed carbohydrates, so that blood sugar rises gradually and no pressure is placed on the body’s metabolism, while also supporting weight control and long-term health.

Reducing the risk of heart disease and cancer

The healthy rice bowl is one of the best ways to protect cardiovascular health, thanks to its high fibre content and low level of bad fats. Beyond that, the green vegetables in a healthy rice bowl are rich in antioxidants, compounds that protect the body by preventing the formation and growth of the abnormal cells that cause cancer, thereby strengthening resistance and helping prevent many dangerous conditions.

Balanced nutrition

When people think of the healthy rice bowl they think of simply prepared dishes with few nutrients. In fact, a proper healthy meal provides carbohydrates, good protein and fibre in full, supplying the body with essential nutrients such as vitamins and minerals. As a result, the person eating it still takes in all the energy and nutrients needed to keep going through the day.

Five healthy menu ideas from the STAVI kitchen

Menu 1: Purple brown rice, pan-seared chicken breast, tofu, vegetable salad, boiled sweet potato.

Menu 1: Purple brown rice, pan-seared chicken breast, tofu, vegetable salad, boiled sweet potato

How it is made:

Purple brown rice: Rinse the rice clean in water, then cook it at a ratio of 1 part rice to 1.5–2 parts water. Add a little pink salt so that the rice is tender and well seasoned.

Pan-seared chicken breast: Marinate the chicken breast with a little salt, pepper, minced garlic and oil for about 15 minutes. Sear it golden on both sides, then slice it thinly.

Vegetable salad: Chop the vegetables and fruit finely and add a ready-made dressing.

Cut the tofu into pieces and steam or briefly boil it. Boil the sweet potato until cooked and cut it into lengths.

Vegetable soup: Cook the soup simply with a little seasoning to keep it light.

Menu 2: Purple brown rice, steamed prawns, boiled vegetables, boiled egg.

Menu 2: Purple brown rice, steamed prawns, boiled vegetables, boiled egg.

How it is made:

Purple brown rice: Rinse the purple brown rice thoroughly. Cook it in a rice cooker or a steamer with just the right amount of water. When it is done, fluff it up; you can sprinkle over a little toasted sesame to add flavour.

Steamed prawns: Wash the prawns clean and steam them with lemongrass, ginger and a little salt to preserve their natural sweetness.

Boiled vegetables: Prepare and wash the vegetables, then boil them just until done so that they keep their colour and their nutrients.

Boil the egg just until done to keep it tasty and nutritious.

Cook the vegetable soup simply with a little seasoning to keep it light.

Menu 3: Brown rice, chicken breast stir-fried with bell pepper, boiled vegetables, boiled egg, boiled corn

Menu 3: Brown rice, chicken breast stir-fried with bell pepper, boiled vegetables, boiled egg, boiled corn

How it is made:

Purple brown rice: Rinse the purple brown rice thoroughly. Cook it in a rice cooker or a steamer with just the right amount of water. When it is done, fluff it up; you can sprinkle over a little toasted sesame to add flavour.

Chicken breast stir-fried with bell pepper: Marinate the chicken breast with a little fish sauce and seasoning, then stir-fry it briefly and toss it with the bell pepper until just cooked through.

Salad: Wash the cherry tomatoes, red bell pepper and lettuce and leave them to drain, then use them as a fresh salad to add vitamins and give the meal an appealing splash of colour.

Boil the vegetables and the egg just until done so that they keep all their nutrients and flavour.

Cook the vegetable soup simply with a little seasoning to keep it light.

Menu 4: Brown rice, grilled lean pork, steamed tofu, boiled vegetables, vegetable soup, banana for dessert.

Menu 4: Brown rice, grilled lean pork, steamed tofu, boiled vegetables, vegetable soup, banana for dessert.

How it is made:

Purple brown rice: Rinse the purple brown rice thoroughly. Cook it in a rice cooker or a steamer with just the right amount of water. When it is done, fluff it up; you can sprinkle over a little toasted sesame to add flavour.

Pan-seared lean pork: Choose lean shoulder or loin with a little fat so that it does not dry out when grilled. Marinate it with onion, garlic, pepper, low-salt soy sauce and cooking oil. Sear it in a pan or roast it in the oven at 180–200°C until it is golden on both sides and gives off an appetising aroma. Then slice it thinly as you arrange it on the plate.

Steamed tofu: Cut the white tofu into bite-sized pieces and steam or lightly boil it to keep its fresh, light taste and to add plant protein.

Boiled vegetables: Boil the broccoli, carrot and corn just until done, then plunge them into cold water to keep their colour. Cut the corn into rounds and boil it with a little salt to bring out the sweetness.

Vegetable soup: Cook the soup simply with a little seasoning to keep it light.

Menu 5: Pan-seared grass carp, boiled beans, boiled egg, boiled sweet potato, ripe banana

Menu 5: Pan-seared grass carp, boiled beans, boiled egg, boiled sweet potato, ripe banana

How it is made:

Pan-seared grass carp: Cut the grass carp into pieces and wash it clean, then marinate it with salt and pepper and sear it in the pan until just cooked through.

Boil the green beans just until done so that they keep their fresh green colour and their vitamins.

Boil the egg and the sweet potato just until done to keep them tasty and nutritious.

Cut the tofu into bite-sized pieces and steam or lightly boil it to keep its fresh, light taste and to add plant protein.

In the article above, STAVI industrial catering has shared some interesting information about the healthy rice bowl. Choosing it on your daily menu is a simple but effective way to maintain your health and a steady supply of energy.

If you are looking for office catering or healthy meals, contact STAVI industrial catering now for detailed advice on the service.