50 Healthy, Quick & Easy Recipes Improving your life one meal at a time.
EAT CLEAN FOR 14 DAYS & FEEL GREAT!
e s h r F r e p Su redient Meals g In 5 l 5th Annua
HEALTHIEST SUPERMARKET FINDS
Budget Weeknight Dinners
JUST $3 A PLATE TRY SOMETHING NEW:
THAI STREET FOOD
THAT TASTE LIKE A CHEAT
SMOKY BRAISED CHICKEN & ARTICHOKES with Olives & Basil Purée
Garden of Life® Introduces New RAW Protein & greens in 3 Delicious Flavors Have you ever had the chance to pull ripe, fresh organic produce out of clean, organic soil, give it a gentle bath in clean, pure water and then eat it right away? If you have, you already know that clean tastes better. Not to mention that clean is teeming with whole food co-factors and nutrients your body craves. That’s the premise behind our new RAW Protein & greens— clean tastes better! †
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Breaking it Down Delivering 20 grams of clean, organic protein per serving, the unique protein blend in RAW Protein & greens is comprised of six healthy, organic plant proteins, sourced from our family of organic farmers. This blend includes organic pea, organic sprouted brown rice, organic chia, organic lentil bean (sprout), navy bean (sprout) and garbanzo bean (sprout). Along with 20 grams of protein, this dynamic protein blend provides all essential amino acids, is a great source of fiber and offers healthy amounts of omega-3s and B vitamins while being easily digestible.
Putting in the Green Most people don’t sit down and eat a full plate of veggies every day—that’s why we’ve made it easy for you. Our blend of six, energizing, organic greens and veggies includes organic alfalfa grass juice powder which has six times the nutrient density of whole leaf grass. Our freshly juiced greens are then
low-temperature dried, maximizing and locking in their organic goodness. Also included in the greens blend are organic spinach, organic kale, organic broccoli, organic carrot and organic beet, all grown on a four-generation, organic family farm. Harvest occurs at the peak of freshness and ripeness—then the produce is gently flash frozen to lock in the nutrients. But we didn’t stop there! Because digestive and immune system health is so important to overall wellness,† we’ve also included 1.5 billion CFU live probiotics from L. plantarum and L. bulgaricus, 13 Non-GMO enzymes and 3 grams of fiber in RAW Protein & greens.
Traceability Garden of Life® is unique. Our commitment to achieving the most credible third-party certifications offers you traceable proof that when we say “clean,” we mean it. Take a few minutes and research what our certifications stand for. Once you understand the rigorous processes and time-consuming detail involved, you’ll quickly find peace of mind that when you choose Garden of Life, you’ve chosen to treat your body with nutrition the way nature intended.
Stevia-free Option We use the highest quality organic stevia, ensuring no bitterness or aftertaste.
But for those who don’t care for stevia, we created a delicious option without it. Instead, there’s just a touch of sweetness from organic sugars. No matter which Garden of Life RAW Protein & greens flavor you choose, you’re guaranteed the organic potency, power and purity of clean, nutrition. We developed our new RAW Protein & greens powders in three delicious flavors, so that you would have a choice in how you fuel your body—a clean, organic, whole food, nutrient-dense, delicious and convenient choice.
We ask a lot of questions, you should too When you believe in living an organic lifestyle, one that works to protect the planet, regenerate our natural resources and nourish the body to health and happiness, you tend to ask a lot of questions about where things come from. When we asked our customers about some of their favorite Garden of Life products, we saw an opportunity. Most likely, you are not getting your daily intake of colored veggies and greens, so we made it easy for you. Like you, we know clean feels better and clean tastes better!
Clean Eating MARCH 2016
FIVE-INGREDIENT MEALS Using just five ingredients and a few pantry staples, these stunning suppers are sure to please everyone in your family. By Abigail Wolfe
50 Healthy, Quick & Easy Recipes
NUTRIENT-PACKED PASTAS Take your pick from among six scrumptiously clean pastas and indulge in your comfortfood cravings guilt-free.
EAT CLEAN FOR 14 DAYS
On our March 2016 cover we feature Smoky Braised Chicken & Artichokes with Olives & Basil Purée, p. 38, Photography by Ronald Tsang Food styling by Bernadette Ammar Prop styling by The Food Group
Improving your life one meal at a time.
& FEEL GREAT!
Budget Weeknight Dinners
HEALTHIEST SUPERMARKET FINDS
JUST $3 A PLATE
er-Fresh Supedient Mea r ls Ing 5-
TRY SOMETHING NEW:
THAI STREET FOOD
THAT TASTE LIKE A CHEAT
cleaneating.com MARCH 2016 $5.99 US
SMOKY BRAISED CHICKEN & ARTICHOKES with Olives & Basil Purée Please display until
By Julie O’Hara
A TRIP TO THAILAND
Exotic, aromatic and flavorpacked, these twists on Thai street food will tingle your taste buds. By Ivy Manning
5TH ANNUAL CLEAN CHOICE AWARDS After months of testing hundreds of products, the CE staff unveil 140 of the cleanest and most eco-friendly packaged foods, drinks, supplements, pet foods, household cleaners and beauty products on the market.
WEEKNIGHT MEALS FOR LESS Five nights of spectacular gourmet suppers that won’t break the bank. By Dina Cheney
YOUR START-HERE PLAN Eat clean for 14 days and feel better than ever!
Turkey Penne with Roasted Red Pepper Sauce p. 47
By Heather Bainbridge
IN EVERY ISSUE: CE Online: 6 / Editor’s Letter: 8 / Advisory Board & Letters: 12 / Contributors: 14 / Recipe Index: 16 / In the Next Issue: 18
TURKEY PENNE DARREN KEMPER, FOOD STYLING BY MARILYN DUNPHY, PROP STYLING BY THE FOOD GROUP
Delicious pumpkin seeds, nutritious ﬂax, and wholesome oats – a healthy organic breakfast to get you on your path. /naturespath ¾ naturespath.com
Make these inventive gourmet meals with just five ingredients and a few pantry staples!
l nnua 5th A
Presenting 140 of the cleanest products in 20 categories, ranging from snacks to pet foods.
Super-fresh recipes inspired by the exciting flavors of Thai street food.
Budget-friendly, flavorpacked recipes to take you from Monday to Friday.
Make your own ecofriendly citrus dish soap.
BITS 'N' BITES
GEAR & GADGETS Add new life to your cooking space with these fun and functional kitchen tools and accessories.
SWEET TOOTH Grab-and-go lemon-poppy seed breakfast tarts, drizzled with a blueberry maple syrup sauce.
84 Discover 9 new products for all your clean-eating needs.
The latest on the food scene, and health and nutrition news you can actually use.
Find out why you should be supplementing with the sunshine vitamin and what it can do for your health.
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www.AmericanHealthUS.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Ų
At time of manufacture. | © 2016 American Health Inc.
DIG INTO MORE
Still Hungry? Blogger Bonus: Learn How to Cook Like a Farmer
ADD YEARS TO YOUR LIFE: GO MEDITERRANEAN! Why do Greeks and Italians have the lowest incidence of heart disease on the planet? We’ve got the science behind the healthy, well-balanced Mediterranean diet, plus a primer on the best grains, vegetables, fats, fish and fruits you should be eating every day. See cleaneating.com/tag/ Mediterranean-diet Do you know about our
NEWSLETTER? Receive the best of Clean Eating every week in your inbox! Don’t miss our top recipes, step-by-step tutorials, the latest health news and tested tips from our expert bloggers. Maximize your clean-eating lifestyle. Sign up for our newsletter at cleaneating. com/newsletter.
2-WEEK MEAL PLANS Make 2016 your cleanest, healthiest year ever by downloading one of our many meal plans and shopping lists. Choose from energyboosting, vegetarian, gluten-free and much more! Go to cleaneating.com/meal-planning.
Follow us on:
MARY BROWER PHOTO BLUESTEM FARM, MEAL PLAN PHOTOS COURTESY OF WATERBURY PUBLICATIONS FROM REAL PALEO FAST & EASY (HOUGHTON MIFFLIN HARCOURT, 2015), MEDITERRANEAN PHOTO ANDREW GRINTON
Mom. Organic farmer. Chef. Blogger. Mary Brower of Bluestem Farm in East Jordan, Michigan, has been sharing her expert knowledge on selecting and preparing fresh produce with the CleanEating.com community for over a year. Along with educating readers about what makes produce organic and how to select a farm-share program in your hometown, Mary dishes out her simple DIY recipes for homemade chicken stock and pickled veggies and provides invaluable techniques for reducing kitchen waste like freezing and storing summer’s leafy greens. Get inspired by her family’s life on the farm at cleaneating.com/blog/cook-like-a-farmer.
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clean eating // editor's letter
What is Clean Eating? The soul of clean eating is consuming food the way nature delivered it, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time.
Inspiring a Healthier Planet and a Healthier You! 140 winning products is delicious and exciting fun, but it’s a beast of a job when you’re sifting through hundreds of products and narrowing down the selection to only those that meet a very stringent criteria (see page 59 for our tough-to-meet guidelines and all the trailblazing winners that did). It brings the entire CE team so much joy to be able to recognize the healthiest products on shelves now across every imaginable category, which we’re hoping makes life a little easier for you when you’re faced with dueling brands at the store. It also thrills me to know that these brands are paving the way for others to follow in their noble quest to clean up an industry and be more transparent
Choose organic whenever possible. If your budget limits you, make meat, eggs, dairy and the Dirty Dozen (ewg.org/ foodnews) your organic priorities.
with their processes and ingredients so that you can feed your family and pets, clean your home and care for your body with reassurance that your choices are safe and nutritious. Also in the spirit of simplification, we’ve got five-ingredient meals by recipe creator Abigail Wolfe that you’ve got to taste to believe. They’re pure magic and incredibly easy, much like our five cheap and cheerful weeknight dinners you can enjoy for $70 for the whole workweek (that works out to be $3.50 a plate!). Of course, you’re not always in a hurry. We know you enjoy the process of cooking, so we’re offering up some refreshingly adventurous Thai street food recipes from world wanderer and recipe producer Ivy Manning (see page 48). And before we totally usher in spring, enjoy a few last Sundays of comfort food with three nutrientdense and inventive takes on classic pot pie (page 20). Have a delicious and soul-satisfying month and we’ll see you next!
Alicia Rewega Editor-in-Chief
Write to us! We’re listening. CEeditorial@aimmedia.com
Lemon Poppy Seed make 'n' freeze tarts p. 88
Drink at least two liters of water a day, preferably from a reusable canteen, not plastic; we’re friends of the environment here! Limit your alcohol intake to one glass of antioxidantrich red wine a day. Get label savvy. Clean foods contain short ingredient lists. Any product with a long ingredient list is human-made and not considered clean.
Avoid processed and refined foods such as white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead. Know thy enemies. Steer clear of anything containing trans fats, anything fried or anything high in sugar. Avoid preservatives, color additives and toxic binders, stabilizers, emulsifiers and fat replacers. Consume healthy fats (essential fatty acids, or EFAs) every day. Learn about portion sizes and work toward eating within them. Reduce your carbon footprint. Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.
Shop with a conscience. Consume humanely raised, local meats and ocean-friendly seafood. Visit seachoice.org for a printable pamphlet. Practice mindful eating. Never rush through a meal. Food tastes best when savored. Enjoy every bite. Take it to go. Pack a cooler for work or outings so you always have clean eats on the go. Make it a family affair. Food is a social glue that should be shared with loved ones. Improve the quality of your family’s life along with your own.
Clean Eating cleaneating.com
ALICIA REWEGA PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, STYLING BY RACHEL MATTHEWS BURTON
Welcome to the awards issue! It’s our 5th annual and biggest to date with 140 winners across 20 categories, and I’m so excited to present them to you. Culling
Eat five to six times a day – three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.
Only Ester-C® gives you all of these beneﬁts: đ Clinically studied to stay in white blood cells longer than regular vitamin C^ đ Patented formula with 24/7 immune support*‡ đ Non-acidic so it’s gentle on the stomach đ Once daily Ester-C® Capsules, Tablets or Delicious Orange Eff ervescent. Available at health, natural food and vitamin specialty stores.
The Better Vitamin C.
, Ester-C ® and The Better Vitamin C ® are registered trademarks of The Ester C Company. U.S. Pat. Nos. 6,197,813 & 6,878,744. ^White blood cells are an important part of your immune system ‡From one daily serving of Ester-C® *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Learn more at AmericanHealthUS.com ©2016 American Health Inc.
Clean Eating ISSUE 58 PRINTED IN THE USA
VICE PRESIDENT, GENERAL MANAGER
GROUP PUBLISHER CLEAN EATING, VEGETARIAN TIMES,
FOOD EDITOR Andrea Gourgy ASSOCIATE EDITOR & RESEARCH CHIEF Laura Schober COPY EDITOR Angie Mattison DIGITAL EDITOR Jennifer Davis-Flynn WEB PRODUCER Samantha Trueheart NUTRITION CONSULTANT Antonina Smith
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Recipe Creators Heather Bainbridge, Kathrin Brunner, Dina Cheney, Ivy Manning, Julie O'Hara, Amy Symington, Tennille Tejeda, Abigail Wolfe RESIDENT CULINARY ADVISER Candice Kumai RESIDENT FOODIE Julie O’Hara
Contributors Tiffani Bachus, Kathrin Brunner, Erin Macdonald, Karen Morse, Erin Silver, Sarah Tuff Dunn
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© 2016 by Active Interest Media, Inc. All rights reserved. No part of this magazine may be reproduced in any manner without written permission from the publisher.
PLEASE NOTE: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their diet. Clean Eating does not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this magazine.
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Distribution Clean Eating (ISSN 1913-7532, USPS 003-610) is published nine times per year (Jan/Feb, March, April, May, June, Jul/Aug, Sept, Oct, Nov/ Dec) by Cruz Bay Publishing, Inc., an Active Interest Media company. Advertising and editorial offices at 2520 55th St, Ste 200, Boulder, CO 80301. The known office of publication is 5720 Flatiron Pkwy, Boulder, CO 80301. Periodicals postage paid at Boulder, CO and at additional mailing offices.
POSTMASTER: Send address changes to Clean Eating, P.O. Box 420235, Palm Coast, FL 32142-0235. Subscription rates in the United States are one year $24.97. Canada: $34.97. Foreign: $54.97 (US funds only). The publisher and editors will not be responsible for unsolicited material. Manuscripts and photographs must be accompanied by a stamped, self-addressed return envelope.
AD COORDINATOR Cossette Roberts
“Love me because I’m healthier
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That’s me at your local store, waiting for you in the snack aisle.
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advisory board & letters
Meet Our Experts
We Hear You!
Q: How can I make perfectly moist and fluffy scrambled eggs? Mine always come out too dry. – TOM BRADFORD, PORTLAND, ME
A: The likely culprits are cooking on too high a heat or overcooking.
– MARIANNE WREN
julie o’hara BA
Clean Eating's Resident Foodie, recipe developer and writer. Her work has been featured in Shape, Vegetarian Times and National Geographic Traveler, among other magazines.
Board-certified nutrition specialist, motivational speaker, author and expert in the areas of weight loss, nutrition and health.
tiffani bachus and erin macdonald Co-owners of the U Rock Girl nutrition and training program (URockGirl. com), registered dietitians and nutrition, fitness and wellness experts.
james smith MBA Clean Eating Academy Instructor and the Culinary Programs and Operations Chair at Centennial College with more than 25 years of experience. He completed his culinary training at George Brown College.
heather bainbridge BSc, MA, EdM, RD, CDN
Certified dietitiannutritionist and registered dietitian who specializes in counseling clients to achieve a healthier weight and improve conditions including type 2 diabetes and heart disease.
I just read my January/February 2016 issue and
– Lisa Glennie, Amissville, VA
I just made the Chile Chicken & White Bean Enchiladas with Red Sauce from the September 2015 issue (p. 64). Oh my gosh! Delicious! My kids loved them, too! Thank you for this recipe! We ranked it "for guests”! – Angie Leaser, via Facebook
Tonight I made the Coq au Vin from your November/December 2015 issue (p. 56). It was phenomenal. Every month I look forward to your mag and I start poring over the recipes to that with your recipes I am making healthy and delicious meals for my family.
candice kumai Chef, healthy lifestyle expert and best-selling author of five cookbooks including Clean Green Eats (Harper Wave, 2015). Kumai has appeared as a judge on Iron Chef America and is a regular contributor on The Dr. Oz Show and E! News.
– AnaMaria Tarafa Dowling, via Facebook
TAG US IN YOUR POSTS WITH HASHTAG
As both a recipe developer and food stylist, Wren has worked with print and advertising clients. She completed her culinary training at Dubrulle French Culinary School and The Culinary Institute of America.
jill silverman hough Recipe developer, culinary instructor and author of the 100 Perfect Pairings series and co-author of The Clean Plates Cookbook (Running Press, 2012).
@KALE_WITHLOVE via Instagram
Started the two-week meal plan from the Jan/Feb 2015 issue. Tonight was Cream of White Bean, Carrot & Ginger Soup and Hearty Spinach & Egg Salad. Tell us what you thought of this issue by emailing us at CEeditorial@aimmedia.com. Plus, get bonus recipes and more clean-eating content on social media.
JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK, CANDICE KUMAI PHOTO BY KEVIN KIM, JAMES SMITH PHOTO BY 5IVE15IFTEEN PHOTO COMPANY, HEATHER BAINBRIDGE PHOTO BY GRAIG JOLLEY, MARIANNE WREN PHOTO BY PIERRE GAUTREAU, JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, SCRAMBLED EGG PHOTO INEWSFOTO/SHUTTERSTOCK
Remember this rule when making eggs: Low and slow is the way to go. Over low heat, set a nonstick pan and add a bit of organic unsalted butter or olive oil. Before adding the eggs, whisk them in a bowl, seasoning with sea salt and ground black pepper if desired. During cooking, stir eggs gently, drawing the liquid onto the bottom of the pan. Finally, take them off the heat when they still look wet but not runny. They will continue to cook for a few minutes once plated from the residual heat.
Vitamin D Designed for the Whole Family Our bodies produce vitamin D following sun exposure, which is why it’s often called the “sunshine vitamin.” But changing seasons, heavy clothing, and sunscreen can make it difficult to get enough sun. And while it’s possible to get vitamin D through our diets, few food sources contain enough vitamin D for us to reach the recommended daily intake. For those who have difficulty getting their vitamin D, a supplement may be a great option. Vitamin D3 5,000 IU joins the rest of the Carlson vitamin D3 family, including Vitamin D3 in 400 IU, 1,000 IU, 2,000 IU, and 4,000 IU; Super Daily D3 in 1,000 IU, 2,000 IU, and 4,000 IU; and Baby’s and Kid’s Super Daily D3 in 400 IU, the recommended dosage of the American Academy of Pediatrics.
KATHRIN BRUNNER NUTRITIONIST/YOGA &
Certified nutritionist Kathrin Brunner spent most of her 20s working for an environmental NGO, which opened her eyes to some of the ecological challenges the world is facing. In this issue, Brunner shares her love for green living with her eco-friendly liquid dish soap recipe in “Clean Living.” Brunner says the development process was practically a science experiment: “From soap that turned neon green to a solid blob of washing soda, at one point my window sill was a balancing act of tests gone wrong!” Check out the final result on page 30.
RECIPE DEVELOPER/PRIVATE CHEF LOS ANGELES, CA For Abigail Wolfe, cooking has been a hobby of hers since childhood. “I would read my mom's cookbooks at the breakfast table, and I planned my first dinner party at nine years old,” she says. Wolfe completed her culinary training at the New England Culinary Institute and worked at restaurants and in catering before becoming a private chef. Her recipes are featured in "5-Ingredient Masterpieces” on page 32.
Clean Eating MARCH 2016
RECIPE DEVELOPER/ REGISTERED DIETITIAN
With over 30 years of photography experience, Geoffrey Ross is renowned for his stunning food and beauty shots. His work has appeared in numerous magazines, ads, brochures, catalogues and websites. For this issue, he went behind the camera to shoot some of the winning products featured in the “140 Cleanest Supermarket Finds Revealed” (p. 58). In his spare time, Ross enjoys sailing as well as building and restoring wooden boats.
“With March ending the winter months, it can leave us feeling depleted and looking for inspiration,” says recipe developer Heather Bainbridge. Using ingredients that are chock-full of nutrients such as vitamin C and antioxidants, Bainbridge developed a meal plan designed to recharge your batteries and improve your overall health in “Eat Clean for 14 Days and Feel Great!” (p. 75).
KATHRIN BRUNNER PHOTO BY AMBER ELLIS, CREATING LIGHT STUDIO, ABIGAIL WOLFE PHOTO BY EMILY WOLFE, HEATHER BAINBRIDGE PHOTO BY GRAIG JOLLEY, GEOFFREY ROSS PHOTO BY JEFF MAYHEW
1 se ls ly a ve al re le i c nc i n i ne Cl d to thio ie ta ud l u st d g oo
The inside story on detoxification.
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Look for these fine brands with Setria® Glutathione in their formulations.
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Your Clean Eating Recipe Guide From comfort food to cosmopolitan cuisine, this month's array of scrumptious pastas, insanely easy five-ingredient meals, adventurous Thai dishes and fun, new twists on pot pies brings home the flavor.
Make it gluten-free
Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari. All of these ingredients are available in gluten-free and regular varieties.
GRAINS & VEGETABLES
Spinach, Lentil & Ale Pot Pie P. 21
Hot ’n’ Creamy Buckwheat & Oats P. 78
Lemon Shallot Rubbed Scallops
Banana Leaf– Wrapped Green Curry Fish P. 51
Lettuce-Wrapped Fish Cakes
WITH PESTO, BUTTERNUT SQUASH & MUSHROOMS
WITH LENTILS & CURRANT COMPOTE
WITH SWEET- TART SAUCE
SPRINGTIME SPAGHETTI DARREN KEMPER, FOOD STYLING BY MARILYN DUNPHY, PROP STYLING BY THE FOOD GROUP
• Quick (under 45 minutes) • Freezable • Vegetarian (may contain eggs and dairy) • Gluten-Free
PASTAS, STEWS & SALADS
• Shrimp & Coconut Curry WITH GREEN PEA PILAF
Smoked Salmon & Sweet Potato Sushi Bowls
WITH WASABI DRESSING
Sesame Shrimp P. 81
Curried Coconut Chicken WITH LINGUINE P. 42
Mexican Chile Beef & Farfalle Bake P. 43
WITH CREAMY PUMPKIN SPINACH SAUCE
Creamy Chicken & Spinach Lasagna Rolls P. 44
Springtime Spaghetti WITH PESTO,
Shredded Papaya Salad P. 55
Moroccan Chickpea Stew with WholeWheat Couscous P. 72
WITH RICE NOODLES & HONEY LIME SAUCE
ASPARAGUS & ZUCCHINI
WITH ROASTED RED PEPPER SAUCE
Roman Beef Spaghetti Bake P. 80
Creamy Curried Chicken Pot Pie P. 22
Chicken & Ricotta Stuffed Zucchini Parcels WITH CHUNKY
Smoky Braised Chicken & Artichokes
Chicken Fried Rice
Roast Jerk Chicken
WITH OLIVES & BASIL PURÉE
WITH MANGO SAUCE & COLLARD GREENS
BEEF & PORK
SNACKS & DESSERTS NUTRITIONAL VALUES
Miso Mushroom Pork Pot Pie P. 21
Sweet & Spicy Beef Stir-Fry
Brown Rice Pork Pad Thai P. 55
Rye 'n’ Oat Soda Energy Bread P. 77
Lemon Poppy Seed Tarts
WITH ASIAN PEAR SAUCE
WITH BLUEBERRY MAPLE DRIZZLE
The nutritional values used throughout Clean Eating are calculated with the use of The Food Processor SQL (Esha Research) and are provided by food manufacturers or found in the USDA National Nutrient Database.
P. 88 MARCH 2016
eat smart // try this... with that
The Weight-Loss Issue Hits Newsstands March 15
Mix 'n' Match Meals MENU 1
Get creative with meal pairings that fuse global cuisines for an out-of-this-world tasting experience.
Shredded Papaya Salad, p. 55 Sweet & Spicy Beef Stir-Fry with Asian Pear Sauce, p. 37
SAUCY, SOAKED-UP COMFORT:
THE NEW SMOOTHIE BOWLS + Q&A with the owner of hot spot Backyard Bowls in Los Angeles.
Moroccan Chickpea Stew with Whole-Wheat Couscous, p. 72 Rye ’n’ Oat Soda Energy Bread, p. 77
POTLUCK PRIZE TAKERS:
392 Calories when shared with 3 other friends
Mexican Chile Beef & Farfalle Bake, p. 43 Miso Mushroom Pork Pot Pie, p. 21 Cauliflower "Pizza" with Pesto, Butternut Squash & Mushrooms, p. 73
LITTLE-KNOWN GREENS: Let dandelion greens, sorrel, escarole, watercress and pea shoots take your greens game to the next level. Find out exactly how to use these oft-overlooked powerhouses.
DOUBLE CHICKEN DINNER:
Roast Jerk Chicken with Mango Sauce & Collard Greens, p. 70 Chicken Fried Rice with Pineapple, p. 57
MEAL PREP PHOTO BY KRIS OSBORNE, SMOOTHIE PHOTO BY JENIFOTO/SHUTTERSTOCK, GREENS PHOTO BY KATI MOLIN/SHUTTERSTOCK
EAT CLEAN, GET LEAN: The CE dietitians talk eating for weight loss and offer up a sample 1-day menu replete with delicious, slimming recipes.
FOR THE FULL-FLAVOR LOVER:
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bits 'n' bites
3 Delicious Ways With
We turn the humble pot pie on its head for a trio of hearty and comforting recipes that will please both meat lovers and vegetarians alike.
Health BeneďŹ t: Orange veggies like carrots are most noted for their high levels of the antioxidant beta-carotene, the precursor to vitamin A, which aids with vision, immunity and skin and cell health.
Creamy Curried Chicken Pot Pie p. 22
Miso Mushroom Pork Pot Pie SERVES 12.
INGREDIENTS: • 4 tsp grape seed oil, divided • ½ lb extra-lean ground pork shoulder or ground beef • 1 yellow onion, thinly sliced • 4 cups sliced cremini, shiitake and oyster mushrooms • 2 cloves garlic, puréed • 2 large Russet potatoes, diced • 3 cups low-sodium vegetable stock • 2 tbsp red miso paste • 1 tbsp tapioca starch • 2 cups frozen shelled edamame, thawed • 2 tbsp rice vinegar • ½ tsp sea salt • ¼ tsp ground black pepper • 2 green onions, thinly sliced
INSTRUCTIONS: ONE: In a medium stockpot on mediumhigh, heat 1 tbsp oil. Add pork and cook for about 5 to 7 minutes, stirring with a
Spinach, Lentil & Ale Pot Pie SERVES 12.
PHOTOGRAPHY BY KRIS OSBORNE, RECIPE TESTERS STEPHEN MUZOS AND JACLYN HODGES
INGREDIENTS: • 1 tbsp grape seed oil • 2 large shallots, thinly sliced • 2 cloves garlic, puréed • 2 large Russet potatoes, diced • 2 cups low-sodium vegetable stock • 1 tbsp tapioca starch • 2 cups cooked brown lentils • 1 cup organic ale or low-sodium vegetable stock • 3 tbsp reduced-sodium tamari • 5 cups baby spinach • 1 tbsp finely chopped fresh thyme • ½ tsp sea salt • ¼ tsp ground black pepper
wooden spoon to break up meat, until browned. TWO: Add remaining 1 tsp oil, yellow onion and mushrooms and sauté until onions are translucent and mushrooms are brown, about 6 minutes. Add garlic and sauté until fragrant, about 1 minute. THREE: Stir in potatoes and stock. Cover, bring to a simmer and cook for 15 minutes or until potatoes are tender, stirring every 5 minutes. FOUR: In a bowl, whisk together ¼ cup water, miso paste and tapioca. To stockpot, stir in miso-tapioca mixture, edamame, vinegar, salt and pepper. Increase heat to a simmer. Simmer until edamame are cooked through, about 2 minutes. Remove from heat and stir in green onions. Using a ladle or measuring cup, add ½ cup filling to crusts and bake according to crust directions. NUTRIENTS PER SERVING (1 5-INCH PIE WITH ½ CUP FILLING): CALORIES: 441, TOTAL FAT: 23 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 15 g, CARBS: 46 g, FIBER: 6 g, SUGARS: 4.5 g, PROTEIN: 16 g, SODIUM: 470 mg, CHOLESTEROL: 11 mg
Health Beneﬁt: Miso is a good source of manganese, vitamin K, zinc, fiber and protein. As a fermented food, miso also naturally contains beneficial probiotics that support good gut health.
INSTRUCTIONS: ONE: In a medium stockpot on mediumhigh, heat oil. Add shallots and garlic. Sauté until fragrant, about 3 minutes. TWO: Stir in potatoes and stock. Cover, bring to a simmer and cook for 15 minutes or until potatoes are tender, stirring every 5 minutes. THREE: Whisk together tapioca and 2 tbsp water. Stir in tapioca mixture, lentils, ale and tamari. Increase heat and bring to a simmer for about 2 minutes. Stir in spinach, thyme, salt and pepper. Using a ladle or measuring cup, add ½ cup filling to crusts and bake according to crust directions. NUTRIENTS PER SERVING
Health Beneﬁt: Part of the pulse
(1 5-INCH PIE WITH ½ CUP FILLING): CALORIES: 429, TOTAL FAT: 21 g, SAT FAT: 2 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 14 g, CARBS: 51 g, FIBER: 7 g, SUGARS: 3 g, PROTEIN: 13 g, SODIUM: 508 mg, CHOLESTEROL: 0 mg
family, lentils play a role in lowering cholesterol and controlling blood sugar, which helps in the prevention of heart disease and type 2 diabetes.
bits 'n' bites Whole-Grain Crust MAKES 12 5-INCH CRUSTS OR 2 9-INCH CRUSTS.
INGREDIENTS: • 4 cups whole-wheat pastry flour • 3 tbsp vital wheat gluten • 2 tbsp ground flaxseed (aka flax meal)
Creamy Curried Chicken Pot Pie SERVES 12.
INGREDIENTS: • 4 tsp grape seed oil, divided • 8 oz boneless, skinless chicken breast, cut into 1-inch cubes • 1 large carrot, diced • 1 yellow onion, diced • 6 cloves garlic, minced • 2 tbsp peeled and puréed ginger • 1 tbsp ground coriander • 2 tsp each ground cumin and red pepper flakes • 1 tsp ground turmeric • 1 sweet potato, peeled and diced • 1 small head cauliflower, chopped into small florets • 2 cups low-sodium vegetable stock • 1 tbsp tapioca starch • 1 red bell pepper, diced • 1 cup cooked chickpeas • 1 13.5-oz BPA-free can coconut milk • 1½ tsp sea salt • 2 tbsp chopped fresh flat-leaf parsley
INSTRUCTIONS: ONE: In a medium stockpot on medium-high, heat 1 tbsp
• 1 tsp baking powder
TWO: To stockpot, heat remaining 1 tsp oil. Add carrots, onions, garlic and ginger and sauté until fragrant, about 2 minutes. Add coriander, cumin, red pepper flakes and turmeric and sauté until fragrant, about 1 minute.
INSTRUCTIONS: ONE: Preheat oven to 375°F. In a large bowl, mix together flour, wheat gluten, flaxseed, baking powder and salt. Cut in coconut oil with a pastry blender until mixture has small lumps the size of peas. In a small cup, mix vinegar with ¾ cup cold water. Slowly add water mixture to flour mixture, stirring with a fork, and then gather dough into a ball with your hands. If dough is too dry and won’t stick together, add 1 tbsp more water, 1 tsp at a time, until it holds together. Let rest for 20 minutes, covered with a damp towel.
THREE: Stir in potatoes, cauliflower and stock. Cover, bring to a simmer and cook for 15 minutes or until potatoes are tender, stirring every 5 minutes. FOUR: Whisk together tapioca and 2 tbsp water. Stir in tapioca mixture, bell pepper, chickpeas, coconut milk, salt and pepper. Bring to a simmer, about 5 minutes. Remove from heat and stir in parsley and chicken. Using a ladle or ½-cup measuring cup, add filling to crusts and bake according to crust directions. NUTRIENTS PER SERVING
• ½ tsp ground black pepper
oil. Add chicken and cook until just cooked through, stirring occasionally, about 5 to 7 minutes. Transfer to a plate and set aside.
(1 5-INCH PIE WITH ½ CUP FILLING): CALORIES: 455, TOTAL FAT: 27 g, SAT. FAT: 7 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 15 g, CARBS: 41 g, FIBER: 6 g, SUGARS: 5 g, PROTEIN: 14 g, SODIUM: 505 mg, CHOLESTEROL: 14 mg
• 1 tsp sea salt • 1 cup coconut oil • 1 tbsp apple cider vinegar
TWO: To make individual pies: Split dough into 12 balls. Roll
out two-thirds of 1 ball into a circle. Place in a 5-inch pie plate. Keep remaining onethird of dough covered with a damp towel and set aside for top crust. Repeat with remaining balls of dough. To make 2 large pies: Split dough into 2 balls. Remove one-third of each ball and set aside, covered with a damp towel, until making top crust. Roll out the other two-thirds of one ball. Place in a 9-inch pie plate. Repeat with other ball, placing in second 9-inch pie plate. THREE: Ladle filling into crusts until full, about ¾ to 1 cup for individual crusts, or 3 to 4 cups of filling for large crusts. Roll out each reserved dough ball into a circle and place top crusts over filling. Pinch edges to seal. Make slits in top of crust. Bake until crusts are brown and flaky, about 40 minutes for 2 large pies and 25 minutes for individual pies. NUTRIENTS PER SERVING (1 5-INCH PIE OR 1⁄6 OF 1 LARGE PIE): CALORIES: 309, TOTAL FAT: 19 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 13.5 g, CARBS: 29 g, FIBER: 3 g, SUGARS: 1 g, PROTEIN: 7 g, SODIUM: 207 mg, CHOLESTEROL: 0 mg
J Bake and enjoy your treats knowing they’re made with 100%
sun-sweetened pure cane sugar that’s sustainably grown. Our sugar cane is grown with
earth-friendly care because we know what begins on our farm, ends at your table.
(DUWK )ULHQGO\ 8QLTXHO\ 'HOLFLRXV (SQMRS*SSHW-RG
For recipes and to learn more about how we are Sweet to Mother Nature, visit ﬂoridacrystals.com.
bits 'n' bites // the happening
Elevate your health and wellness goals by inspiring yourself to eat healthier, cook smarter and shop cruelty-free with these new cookbook and app releases.
THE PULSE PLEDGE From beans and lentils to peas and chickpeas, the United Nations has deemed 2016 the International Year of Pulses. Show your love for pulses by taking the 10-week Pulse Pledge at thepulsepledge.com. If you successfully complete the challenge of eating pulses at least once a week, you'll be entered to win a grand prize. With pulses springing up in everything from pastas to chips, it’s easier than ever to creatively implement them into your clean-eating lifestyle.
BY LAURA SCHOBER
THE CLEVER COOKBOOK Blogger Emilie Raffa of The Clever Carrot shows you how to cook scrumptious meals while using your time wisely in The Clever Cookbook: Get-Ahead Strategies and Timesaving Tips for Stress-Free Home Cooking. Chapters include healthy takes on comfort foods and fridge, freezer and pantry staples such as compound butters, broths, marinades and spice blends. By implementing Raffa's kitchen tips and tricks, such as batchcooking whole grains for the week ahead, you'll not only stress less but also save time on meal prep. By Emilie Raffa ($22, Page Street Publishing Company)
TAILOR-MADE MEALS Ever wanted your own personal chef at your beck and call? PlateJoy’s got your back. The meal-planning app uses unique algorithms that analyze your dietary preferences (you can indicate whether you want a high-protein, Paleo or vegan meal plan, for example), weightloss goals, schedule and budget to devise customized weekly grocery lists and meal plans. The recipes are refreshingly healthy, seasonal and in line with the clean-eating lifestyle. Find out more or sign up for your own personalized plan at platejoy.com for $59 for six months or $89 for 12 months.
HOP TO IT! We treat our furry friends with care, so shouldn’t we also show care with our beauty and household products? Visit leapingbunny.org to download the newly revamped Leaping Bunny app, which allows you to search its database of over 650 cruelty-free makeup, personal care and household brands by product type, barcode or company.
PICK YOUR CHOCOLATE Belgian researchers and biotechnology company VIB have experimented with breeding different robust yeast strains used in cocoa pulp fermentation (the first stage of chocolate production) to create brilliantly varied chocolate flavors. What's more, the same species of yeast is also used in beer, bread and wine production. So expect chocolate makers to take a page from those producers – newly flavored varieties of chocolate may hit store shelves in the near future.
COCOA BEAN PARTNERS/SHUTTERSTOCK
COOK YOURSELF YOUNG Elizabeth Peyton-Jones’ Cook Yourself Young: Improve Your Skin & Hair, Sleep Better, Look & Feel Younger with 100 Easy Recipes brings to the table easy-to-prepare, delicious recipes and health tips that will make you look and feel younger. Peyton, a naturopath and herbalist whose clients include celebrities such as Thandie Newton, spotlights youth-boosting foods like coconut, avocado, carrots and beetroot as well as nuts and herbs. Those in pursuit of glowing skin, sparkling eyes and shiny, lustrous hair won’t be left disappointed. The to-diefor recipes include Barley Salad with Figs and Arugula and Cashew Soufflé with Raspberries, and range from everyday lunches and dinners to sophisticated dishes that would make an impression at any dinner party. By Elizabeth Peyton-Jones ($23, Quadrille Publishing)
TIFFANI AND ERIN IMAGES BY JAMES PATRICK, FATHER SON DAXIAO PRODUCTIONS/SHUTTERSTOCK, SPOON BRAGIN ALEXEY/SHUTTERSTOCK
Got a food question? We have the answers. Q
Are some people genetically programmed for obesity?
With 35% of adults and 17% of children and adolescents estimated to be obese in the US today, this is a critically important question – one that scientists are still working to answer. It’s clear that genetic factors influence obesity risk, but how much? There are genes and genetic mutations that directly cause obesity, but these are relatively rare conditions that do not apply to most cases of obesity. More common are genetic variations and mutations that predispose a person to obesity, such as the FTO genetic variation (also known as the fat mass and obesity gene). For most people, genetics is one factor among several that together can result in obesity. Environmental and lifestyle factors interact with genetic predisposition to increase an individual’s obesity risk. If you’re wondering about your own genetic vulnerability, a family history of obesity is an indication of a possible genetic predisposition. Beyond heredity and genes, a healthy diet, regular exercise and managing stress can have a tremendous impact on weight management and avoiding obesity.
What is red palm oil? Is it healthy?
Virgin red palm oil, sourced from the fruit of the oil palm tree, is being hailed as a superfood that may help fight heart disease, prevent Alzheimer’s and promote fat loss. However, with a fat composition of 50% saturated, 40% monounsaturated and 10% polyunsaturated, the oil’s ability to promote good health is questionable. Limited quality studies have been done on red palm oil, with some promising findings on specific nutrients it contains. The health benefits of red palm oil come from its red color as it is very high in the antioxidants beta-carotene and lycopene, as well as tocotrienols, a form of vitamin E that has shown to be cardioprotective. Whereas virgin red palm oil has a dark red color and strong flavor, refined red palm oil is white and neutral-flavored. The refining process also strips the oil of its beneficial antioxidants. Organic virgin red palm oil can be part of a clean-eating plan, but we recommend that you look for brands that produce the oil in a sustainable manner (such as Nutiva Organic Red Palm Oil) and that you limit your consumption to 1 to 2 tablespoons per day.
chew on this
Take a tip from Nonna
and prevent stove-top spills by placing a wooden spoon across the top of your pot when boiling pasta or beans. When steam touches an object that is below 212°F, it starts to revert back into a liquid, thereby breaking down the bubbles and the layer of foam. Add the spoon just before the pot boils to prevent the spoon from getting too hot. Wood will warp over time from heat and moisture, so use an older wooden spoon or keep several on hand.
Registered dietitians Tiffani Bachus and Erin Macdonald are the co-founders and creators of URockGirl.com, a website dedicated to promoting wellness and a healthy, balanced lifestyle.
Coffee May Ward Off
Diabetes Coffee lovers rejoice! Though a healthy diet and regular exercise are proven to help delay the onset of type 2 diabetes and prevent its development, regularly drinking those cups of joe may also help. New research published in the Journal of Natural Products has shown that drinking three to four cups of regular or decaffeinated coffee a day can help prevent type 2 diabetes. Søren Gregersen, MD, PhD, of the Department of Endocrinology and Internal Medicine at Aarhus University Hospital in Denmark, and his colleagues identified two compounds in coffee that can help prevent the onset of this
disease. They found that both cafestol and caffeic acid increased insulin secretion and improved glucose tolerance, while cafestol also increased glucose uptake in muscle cells equalling levels of a currently prescribed anti-diabetic drug. More analysis is required to fully understand the effects of compounds in coffee, but the researchers are optimistic that their work may help lead to the development of new medications to better prevent and treat type 2 diabetes. In the meantime, if you can’t get through the morning without coffee, then continue to indulge your habit; it’s good for your health.
chew on this
#210 To stop avocados from browning, brush the cut halves with mild-flavored olive oil and store refrigerated in an airtight container. The oil prevents oxidation as it shields the flesh from oxygen in the air.
WOMAN DRINKING COFFEE RAISA KANAREVA/SHUTTERSTOCK, AVOCADO KATERINA PLANINA/SHUTTERSTOCK
bits 'n' bites
YOU WANT IN ONE DELICIOUS SERVING
When you’re on the go, it can be tough to ensure you are getting the correct nutrition to fuel your body. Vegan-friendly Nature’s Food™ All-In-One Meal ﬁlls the gaps when life has you running wild with a well-balanced, mouthwatering, convenient meal in every serving.
34g of 100% plant-based rice protein *)`h_Û[^kZg]+l^kobg`lh_`k^^gl Made without soy, gluten or dairy Ghik^l^koZmbo^lhkZkmbÛ\bZeÜZohklZg]lp^^m^g^kl +)^ll^gmbZeobmZfbglZg]fbg^kZel Hf^`Z&,_ZmmrZ\b]l_khfÜZq Ikh[bhmb\l]b`^lmbo^^gsrf^l
BEST IN CLASS FORMULA
Nature’s Food™ All-In-One Meal
The Nature's Food™ Advantage
100% Brown Rice Protein
Provides a complete amino acid proﬁle
Helps support lean muscle & recovery
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Single serving = 40% daily value
Read label before use. © 2015
Naturally Inspired naturesfoodnutrition.com
bits 'n' bites
A Clean-Eating Canine Treat
Whip up these delicious and nutritious bites for your pooch. RECIPE AND IMAGE BY DOGGYDESSERTCHEF.COM
INGREDIENTS: • 1 to 2 8- to 10-oz chicken breasts, sliced into thin strips and fat removed (TIP: They are easier to cut if allowed to freeze slightly.) • 1 sweet potato, cut lengthwise into uniform pieces • 2 tbsp coconut oil • 1 tbsp fresh parsley
NOTE: A food dehydrator can be used as well. Always follow the manufacturer’s instructions.
INSTRUCTIONS: ONE: Preheat oven to 180°F. Meanwhile, wrap each sweet potato piece with a slice of chicken. TWO: Place on a foil-lined baking sheet ½ inch apart, brush with oil and sprinkle with parsley. THREE: Dry in oven, with door slightly open (prop door open with a dry, rolled-up dish towel) to let out moisture, for about 3 to 4 hours, until meat is dry in appearance and texture. Cool and store in an airtight container.
Tree Nuts Benefit the Heart Tree nuts can help keep your ticker in top shape, according to a comprehensive research analysis published in The American Journal of Clinical Nutrition. Researchers found that eating one handful, or one ounce, of tree nuts a day may help lower LDL “bad” cholesterol, triglycerides and other indicators used to predict heart disease. According to a systematic review of 61 controlled trials (21 of which examined walnuts), a daily serving of tree nuts such as walnuts, almonds, hazelnuts, cashews or pistachios lowers the risk of heart attack and stroke by 6%. Incorporate nuts, which are a good source of healthy fats, into your clean-eating meals by sprinkling over top of salads or yogurt, using in homemade granola or as part of a nut crust for desserts.
Listen to Your Gut If your gut instinct is to reach for a second helping after you clean your plate, you may want to wait a bit and see if that instinct changes. A recent study published in the journal Cell Metabolism found that about 20 minutes after food is eaten, the bacteria in the gut secretes proteins that signal a feeling of fullness to the brain. “Our study revealed that animal physiology of nutrition and bacterial biology of the gut microbiota are mechanistically linked,” says senior study author Serguei Fetissov, professor of physiology at the University of Rouen and the principal investigator in the Nutrition, Gut and Brain Laboratory of the French National Institute of Health and Medical Research (INSERM). These new findings suggest that the bacteria may play a role in controlling your urge to pick up the fork and overindulge by activating certain appetite-regulating nerve cells in the brain. This discovery could change the way we control appetite in the future and make a significant impact on the obesity epidemic. According to Fetissov, next steps include identifying which bacteria in the gut contribute the most to signaling satiety and finding a way to “talk” to them so they can help regulate appetite.
TREE NUTS TEXT BY ERIN SILVER, GUT TEXT BY KAREN MORSE, HEART BEAT MY PORTFOLIO/SHUTTERSTOCK, NUTS VALENTINA RAZUMOVA/SHUTTERSTOCK, GUT ICTONS SMILESTUDIO, DOG SHEVS/SHUTTERSTOK
Chicken-Wrapped Sweet Potato “Bones”
Rethink your drink with NeoCell Beauty Infusion,TM a refreshing beauty from within drink mix with beauty nutrients Collagen, Hyaluronic Acid & Biotin for a more radiant complexion, and strong hair and nail growth.* ÂŠ 2015 NeoCell corp.
bits 'n' bites // clean living
CITRUS DISH SOAP
Learn how to make an ecofriendly dish soap that's gentle on digits but tough on dishes. BY KATHRIN BRUNNER
Conventional dishwashing liquids can be harsh on more than just your hands – phosphate-containing detergents are also hard on the environment. According to the National Institute of Environmental Health Sciences, hormone-disrupting chemicals found in conventional products such as dish soap may have developmental, reproductive, neurological and immune effects in both humans and wildlife. Either choose a CE-approved dish liquid like the one on page 59 or make your own! This dish wash is easy to make and uses nontoxic ingredients that will leave your dishes sparkling and your hands silky. The citrus essential oils in this soap are great for cutting through grease while castile is a concentrated natural soap that provides cleaning power. Glycerin adds bubbles to your soap and softens your skin, and the kosher salt thickens to the perfect consistency.
Grapefruit & Lemon Dish Soap INGREDIENTS: • 1 cup liquid castile soap • 2 tsp vegetable glycerin • ¾ tsp kosher salt • 30 drops grapefruit essential oil • 15 drops lemon essential oil
EQUIPMENT: • 1 empty dish soap bottle or Mason jar with a pump lid
To an empty dish soap bottle or Mason jar, add all ingredients and ½ cup water; stir or gently shake until combined. (NOTE: The salt will settle to the bottom; shake the bottle a few more times throughout the day until it dissolves.)
Kathrin Brunner is a Toronto-based nutritionist and yoga teacher. She has a passion for holistic living and is a super-avid DIYer who has created several lines of natural body-care products. Brunner teaches at The Institute of Holistic Nutrition and has a private practice that offers a variety of workshops, corporate talks and yoga classes. Visit her website at fortheloveofbody.com.
KATHRIN BRUNNER PHOTO BY AMBER ELLIS, CREATING LIGHT STUDIO
Feel Better. Live Better.â„˘
Essential Oils + Throat Drops = Amazing
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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
I n gredi e nt Masterpieces Pumpkin Gnocchi with Creamy Pumpkin Spinach Sauce P. 34
Chicken & Ricotta Stuffed Zucchini Parcels with Chunky Tomato Sauce P. 36
FOOD STYLING BY BERNADETTE AMMAR, PROP STYLING BY THE FOOD GROUP
RECIPES BY ABIGAIL WOLFE, PHOTOGRAPHY BY RONALD TSANG
Your family will be amazed at the gourmet creations you can whip up using just 5 ingredients, plus a few pantry staples.
Sweet & Spicy Beef Stir-Fry with Asian Pear Sauce P. 37
Lemon Shallot Rubbed Scallops with Lentils & Currant Compote P. 38
Smoky Braised Chicken & Artichokes with Olives & Basil PurĂŠe P. 38 MARCH 2016
Pumpkin Gnocchi with Creamy Pumpkin Spinach Sauce SERVES 4. HANDS-ON TIME: 40 MINUTES. TOTAL TIME: 1 HOUR, 35 MINUTES.
A simple dough of pumpkin, eggs and white whole-wheat flour combine to make some of the lightest, tastiest gnocchi you’ve ever tried.
INGREDIENTS: • 1 2½- to 3-lb sugar pie pumpkin, halved and seeded, or 2 cups unsweetened pumpkin purée • ½ cup raw unsalted pumpkin seeds • 2 large egg yolks • 2 oz cream cheese, cubed, room temperature • 4 cups baby spinach
PANTRY STAPLES: • 4 tsp safflower oil, divided • 1½ tsp sea salt, divided • 2 tsp ground allspice, divided • ¾ cup plus 5 tbsp white whole-wheat flour, divided, plus additional for dusting
INSTRUCTIONS: ONE: Preheat oven to 375°F. Rub inside of each pumpkin half with 1 tsp oil, 1⁄8 tsp salt and ½ tsp allspice (per half). Wrap each half in foil and place on a baking sheet. Roast until very tender, 45 to 60 minutes. (NOTE: If using pumpkin purée, add ¼ tsp salt and 1 tsp allspice to
Lemon Shallot Rubbed Scallops with Lentils & Currant Compote, P. 38
the purée then divide into a mixing bowl and saucepan as described in Step Three.) Set
aside to cool, wrapped, for 20 minutes. TWO: On a small baking sheet, toss seeds with 1 tsp oil, 1⁄8 tsp salt and ½ tsp allspice. Spread in a single layer and bake for 10 to 15 minutes until lightly toasted, stirring every 5 minutes. Set aside to cool. THREE: Scoop pumpkin flesh from skins. Transfer to a food processor and purée until smooth. Transfer 1 cup purée to a medium mixing
bowl. Transfer remaining 1 cup to a medium saucepan and set aside. FOUR: Whisk egg yolks into purée in mixing bowl. Sift in ¾ cup flour and ¾ tsp salt. Fold together until a soft, sticky dough forms. Scoop dough in 5 portions, about ¼ cup each, onto a lightly floured surface. Sift 1 tbsp flour onto each portion and knead each just until mixture comes together. FIVE: Roll each portion of dough gently with floured hands into 12-inch-long ropes, approximately ¾ inch
in diameter. Using a sharp floured knife, cut each rope into 12 pieces. With a floured fork, roll each piece toward you and then lightly back, creating an indented oval shape. SIX: Bring a large pot of salted water to boil. Cook gnocchi until they float, 2 to 3 minutes. Using a slotted spoon, transfer gnocchi to a bowl and toss with 1 tsp oil and ¼ tsp salt; cover. SEVEN: Bring reserved saucepan of pumpkin purée to a boil on low, whisking in 6 tbsp to ½ cup water, or to
Cell-protective carotenoids: Pumpkins owe their orange hue to carotenoids, plant pigments that work as antioxidants in the body by protecting cells from free radical damage. Carotenoids are also the precursor to vitamin A, a nutrient that protects the health of your eyes, organs, skin, teeth and bones.
desired consistency. Whisk in cream cheese, little by little, waiting to add more until previous cubes have dissolved. Fold in spinach 1 cup at a time, until wilted. Season with 1⁄8 tsp salt and ½ tsp allspice, or to taste. EIGHT: To serve, divide gnocchi among 4 bowls, approximately 15 pieces each. Spoon sauce over each and sprinkle with spiced pumpkin seeds. NUTRIENTS PER SERVING (15 PIECES GNOCCHI, ½ CUP SAUCE, 2 TBSP SEEDS): CALORIES: 375, TOTAL FAT: 21 g, SAT. FAT: 5 g, MONOUNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 8 g, CARBS: 35 g, FIBER: 7 g, SUGARS: 4 g, PROTEIN: 14 g, SODIUM: 841 mg, CHOLESTEROL: 108 mg
SERVES 4. HANDS-ON TIME: 45 MINUTES. TOTAL TIME: 1 HOUR.
and ¼ tsp pepper; set aside. In a small bowl, combine ricotta with ¼ tsp each salt and Italian herbs and 1⁄8 tsp pepper; set aside.
Pretty packages filled with seasoned chicken and ricotta are smothered in a vegetablefilled tomato sauce. It takes a little bit of work to cut the zucchini with a mandoline and wrap the parcels, but it’s absolutely worth it. Garnish with shaved Parmesan if you have some on hand, or simply eat as is.
FOUR: To cooled vegetables in mixing bowl, mix in ground chicken, ¼ tsp salt, 1 tsp Italian herb blend and 1⁄8 tsp pepper.
Chicken & Ricotta Stuffed Zucchini Parcels with Chunky Tomato Sauce
INGREDIENTS: • 3 large zucchini, divided • 1½ cups finely diced yellow onion • 2 cups finely diced white or cremini mushrooms • 7 tbsp whole-milk ricotta • 1 lb ground chicken
PANTRY STAPLES: • ¼ cup olive oil, divided • 1¼ tsp sea salt, divided • 3¾ tsp dried Italian herb blend, divided • ¾ tsp ground black pepper, divided • 1½ cups unsalted puréed strained tomatoes (TRY: Pomì Strained Tomatoes)
INSTRUCTIONS: ONE: Finely dice 1 zucchini to yield 2 cups; set aside. Trim ends from remaining 2 zucchini (trimmed zucchini
should be approximately 8 inches long). Thinly shave zucchini lengthwise with mandoline, creating 40 strips, 1⁄16 inch thick. Wrap strips in two stacks in damp towels and set aside. TWO: In an 11- to 12-inch skillet on medium, heat 1 tbsp oil. Add onion and cook, stirring often, for 4 to 5 minutes. Add finely diced zucchini and cook, stirring often, for 3 to 4 minutes until slightly softened. Add mushrooms and cook, stirring occasionally, until all vegetables are tender and any liquid is absorbed, about 5 minutes. Remove from heat and season with ¼ tsp salt, 1 tsp Italian herbs and 1⁄8 tsp pepper. To a medium mixing bowl, transfer 1 cup vegetable mixture and cool completely. To a small saucepan, transfer remaining 1 cup mixture and set aside. THREE: In a small bowl, whisk together 3 tbsp oil, ¼ tsp salt, ¾ tsp Italian herbs
FIVE: Preheat oven to 400°F. Line a baking sheet with parchment paper, mist with cooking spray. Lay strips of zucchini onto a clean work surface. Brush top sides of zucchini with reserved herb oil. Place 1 strip vertically in front of you and spoon 1 tsp ricotta mixture onto center of strip. Gently press the center of a second strip horizontally over ricotta, creating a "plus" shape. Scoop mounded 2 tbsp chicken mixture onto center of the “plus.” Forming a parcel, fold strips top to bottom, bottom to top, right to left, left to right. Invert parcel folded side down onto prepared baking tray. Repeat to make 20 parcels. Brush tops of parcels with remaining herb oil. Bake for 15 minutes, until chicken is cooked through. SIX: Meanwhile, to saucepan with reserved vegetable mixture, add tomato purée. Bring to a simmer on low and season with ¼ tsp salt, ¾ tsp Italian herbs and 1⁄8 tsp pepper. When parcels are done, spoon ½ cup tomato sauce onto each of 4 plates. Top each with 5 parcels. NUTRIENTS PER SERVING (5 PARCELS AND ½ CUP TOMATO SAUCE): CALORIES: 384, TOTAL FAT: 19 g, SAT. FAT: 4 g, MONOUNSATURATED FAT: 11 g, POLYUNSATURATED FAT: 2 g, CARBS: 21 g, FIBER: 5 g, SUGARS: 12 g, PROTEIN: 34 g, SODIUM: 728 mg, CHOLESTEROL: 79 mg
Sweet & Spicy Beef Stir-Fry with Asian Pear Sauce SERVES 4. HANDS-ON TIME: 35 MINUTES. TOTAL TIME: 50 MINUTES.
A sticky, garlicky Asian pear sauce is the star of this stir-fry and what makes it taste so much like the one from your local takeout joint. This is one of our team’s absolute favorite dishes of the issue – we highly recommend it! If you have a little more time on your hands, try making the garlic chips as a crispy topper.
INGREDIENTS: • 12 oz lean beef sirloin, sliced thinly (1½ inches x ¼ inch) • ¼ cup minced garlic, divided (about 12 cloves) • 1 large Asian pear, peeled and cored • 4 small heads baby bok choy • 4 cups soybean sprouts, rinsed
PANTRY STAPLES: • ¼ cup safflower oil, divided • 2½ tbsp reduced-sodium soy sauce, divided • 3 tbsp plus 1 tsp brown rice vinegar, divided • 2 tbsp raw honey • 4 tsp sriracha
INSTRUCTIONS: ONE: In a small bowl, toss beef with 1 tbsp garlic and 1½ tsp each oil and soy sauce. Let stand for 30 minutes. TWO: Meanwhile, prepare sauce: Into a sieve set over a bowl, grate pear on the large holes of a box grater. Press to collect juice in bowl. In a small
saucepan on medium, heat 1½ tsp oil. Add grated pear and 2 tbsp garlic and cook, stirring often, about 7 to 8 minutes, until lightly browned. Add 2 tbsp vinegar, honey, sriracha, remaining 2 tbsp soy sauce and ¼ cup reserved pear juice. Reduce heat to low, and simmer for 8 to 10 minutes until thickened. Keep warm. THREE: Trim root end of bok choy until flat but leave intact with leaves attached. Slice lengthwise and place in a large bowl. Cover bok choy halves with cold water and soak to remove any dirt. Drain and rinse carefully to keep from breaking apart. Pat dry. FOUR: In an 11- to 12-inch sauté pan on medium, heat 1 tbsp oil. In pan, place bok choy halves cut side down and sprinkle with 2 tsp vinegar. Cover pan and cook for 3 to 5 minutes until tender and cut sides are caramelized. Transfer to a plate and keep warm. FIVE: To pan, add 1 tbsp oil and increase heat to mediumhigh; add sprouts, remaining
Garlic Chips INGREDIENTS: 1 tbsp garlic and remaining 2 tsp vinegar and cook, stirring often, about 2 to 3 minutes, until lightly caramelized and tender. Transfer to plate. SIX: To pan on medium-high, add remaining 1 tbsp oil. Add beef and cook, stirring, about 1 to 2 minutes, until starting to brown. Add ¼ cup Asian Pear Sauce and cook for 1 minute, until beef is cooked and sauce is heated through. To serve, mound 1⁄3 cup sprouts on each of 4 plates, top each with ½ cup beef, and cross 2 bok choy halves on top. Spoon each with 1 tbsp of remaining sauce. NUTRIENTS PER SERVING (¼ OF RECIPE): CALORIES: 381, TOTAL FAT: 20 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 12 g, CARBS: 28 g, FIBER: 4 g, SUGARS: 18 g, PROTEIN: 27.5 g, SODIUM: 578 mg, CHOLESTEROL: 59 mg
• 3 tsp brown rice vinegar, divided • 1½ tsp sea salt, divided • 8 to 10 large cloves garlic, shaved thinly with a mandoline • 6 tbsp safflower oil
INSTRUCTIONS: ONE: In small sauté pan, bring 1 cup water, 1 tsp vinegar and ½ tsp salt to a boil. Add garlic, blanch for 1 minute; drain. Repeat two more times, using 1 cup water, 1 tsp vinegar and ½ tsp salt each time, draining and patting dry. TWO: Wipe out sauté pan; heat oil on medium. Add garlic and cook, stirring carefully to separate, for 30 seconds to 1 minute, until golden and crisp. Watch constantly to avoid burning. Turn off heat, remove garlic with skimmer and place on a paper towel. Use oil in stir-fry recipe, if desired.
recipes COVER RECIPE
Smoky Braised Chicken & Artichokes with Olives & Basil Purée SERVES 4. HANDS-ON TIME: 40 MINUTES. TOTAL TIME: 1 HOUR.
Lemon Shallot Rubbed Scallops with Lentils & Currant Compote SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 1 HOUR, 10 MINUTES.
Reusing ingredients in creative ways helps keep the number of items in a recipe down. Here, zesty lemon and pungent shallot infuse every element of this dish – the lentils, scallops and vibrant compote.
INGREDIENTS: • 3 large shallots, divided (NOTE: Peel and quarter 1 shallot; mince remaining 2 shallots to yield about 1 cup.) • 3 to 4 lemons (NOTE: Cut 1 lemon into slices; zest and juice remaining lemons to yield 3 tsp zest and 7 tbsp juice.) • 1 lb sea scallops, muscle removed, patted dry (12 to 14) (NOTE: For the most sustainable option, opt for diver sea scallops.) • 1 cup du Puy lentils, rinsed • 1 cup dried Zante currants
PANTRY STAPLES: • 2¼ tsp dried thyme, divided • ¾ tsp sea salt, divided, plus additional, to taste • ¼ cup olive oil
INSTRUCTIONS: ONE: To a mini food processor, add 2 tbsp minced shallots, 1 tsp zest, ¾ tsp thyme, ¼ tsp salt and 2 tbsp oil; pulse until combined. In a medium bowl, toss scallops with shallot mixture; cover and refrigerate for 1 hour. TWO: Meanwhile, prepare lentils: In a medium saucepan, bring 3 cups water, lentils, sliced lemon and quartered shallot to a boil. Reduce heat to low and simmer
until lentils are cooked through, adding boiling water as needed to keep lentils covered, 50 to 60 minutes. Drain. Combine cooked lentils with ½ cup minced shallots, 1 tbsp olive oil, 1½ tbsp lemon juice, 1 tsp zest, 1 tsp thyme and ½ tsp salt, or to taste.
Saucy chicken and vegetables are drizzled with a simple but flavorful olive and basil purée for a stunning dish that looks like it came out of a high-end restaurant – your family will never know that it’s actually quite straightforward to make!
INGREDIENTS: • 4 boneless, skinless chicken thighs (1 lb), trimmed • 2 cups frozen artichoke quarters • 1½ cups peewee or fingerling potatoes, halved lengthwise
THREE: Meanwhile, prepare compote: In a medium heat-proof bowl, cover currants with boiling water and let sit for 10 minutes; drain. In a small saucepan on medium, heat 1½ tsp oil. Add 6 tbsp minced shallots and cook, stirring often, 3 to 4 minutes, until golden. Add currants, ¼ cup lemon juice, ½ tsp thyme and salt, to taste, and cook for 5 minutes, until slightly thickened. Remove from heat and stir in 1 tsp lemon zest.
• ½ cup pitted Castelvetrano olives (or your favorite green olives), halved, divided
FOUR: In a 9- to 10-inch sauté pan on medium-high, heat remaining 1½ tsp oil. Sear scallops on one side until caramelized, about 2 to 3 minutes. Turn scallops over using tongs, add 1½ tbsp lemon juice, and cook for 1 minute more. To serve, spoon lentils on each of 4 plates. Top with scallops and compote.
• 1 tsp sea salt, divided
NUTRIENTS PER SERVING (3 SCALLOPS, 2⁄3 CUP LENTILS, ¼ CUP COMPOTE): CALORIES: 504, TOTAL FAT: 15 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 10 g, POLYUNSATURATED FAT: 2 g, CARBS: 70 g, FIBER: 11.5 g, SUGARS: 31 g, PROTEIN: 29 g, SODIUM: 555 mg, CHOLESTEROL: 27 mg
• 1 cup fresh basil, plus ¼ cup sliced fresh basil, divided
PANTRY STAPLES: • 2½ tsp smoked paprika, divided • 2 tbsp olive oil, divided • 1¼ cups plus 2 tbsp lowsodium chicken broth, room temperature • 1 tbsp white wine vinegar • 1 tbsp potato starch (TRY: Bob’s Red Mill Potato Starch)
INSTRUCTIONS: ONE: Preheat oven to 350°F. Sprinkle chicken with ½ tsp paprika and ¼ tsp salt. In a small bowl, toss artichokes
with 1 tsp oil, ½ tsp paprika and ¼ tsp salt. In a separate small bowl, toss potatoes with 1 tsp oil, ½ tsp paprika and ¼ tsp salt.
skillet and add potatoes, cut side down. Cook potatoes until golden brown, about 5 minutes. Transfer to plate with chicken and artichokes.
skillet with foil. Place skillet in oven and bake for 20 to 30 minutes, until potatoes are tender and chicken is cooked through.
TWO: In a 9- to 10-inch cast iron skillet on medium-high, heat 1 tsp oil. Sear chicken thighs for 2 to 3 minutes per side, until golden; transfer to a plate. To skillet, add ¼ cup water and artichokes and sauté for 5 minutes, stirring often, until lightly browned. Transfer artichokes to plate with chicken. Reduce heat to medium, add 1½ tsp oil to
THREE: In a bowl, whisk together 1¼ cups broth, vinegar, starch, 1 tsp paprika and ¼ tsp salt. Pour mixture into skillet and whisk constantly until boiling.
FIVE: Meanwhile, prepare purée: In a blender, purée 1 cup basil, remaining ¼ cup olives, 2 tbsp broth and 1½ tsp oil until smooth.
FOUR: Return potatoes to skillet and top with chicken and artichokes. Sprinkle ¼ cup olives over top. Cover
NUTRIENTS PER SERVING (1 CHICKEN THIGH, ½ CUP VEGETABLES IN SAUCE, 1½ TBSP PURÉE): CALORIES: 326, TOTAL FAT: 15 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 9 g, POLYUNSATURATED FAT: 2 g, CARBS: 22 g, FIBER: 6 g, SUGARS: 1 g, PROTEIN: 28 g, SODIUM: 891 mg, CHOLESTEROL: 107 mg
SIX: Divide chicken among plates, sprinkle with remaining ¼ cup sliced basil and drizzle with purée.
Pastas (your family will devour)
Think pasta is an indulgence? These satisfying dishes prove the classic comfort food can be as healthy as it is delicious.
FOOD STYLING BY BERNADETTE AMMAR, PROP STYLING BY THE FOOD GROUP
RECIPES BY JULIE Oâ€™HARA, PHOTOGRAPHY BY DARREN KEMPER
Turkey Penne (See recipe, page 47)
BeneďŹ cial B-vitamins: Besides giving you muscle-boosting protein, turkey is host to the whole family of B vitamins, which aid in energy production, red blood cell formation and cell metabolism, among many other health-protective benefits.
INSTRUCTIONS: ONE: In a large bowl, toss together chicken, 2 tsp curry powder and ½ tsp each salt and black pepper. Mist a large nonstick skillet with cooking spray and heat on medium-high. Add chicken and cook, stirring occasionally, just until golden brown, 4 to 5 minutes. Transfer to a clean bowl and set aside. TWO: In same skillet, heat oil on medium. Add onion and bell peppers and cook, stirring occasionally, until peppers are tender-crisp and lightly browned, about 5 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute.
Curried Coconut Chicken with Linguine SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 40 MINUTES.
A creamy curried sauce is a delicious way to jazz up simple boneless, skinless chicken breasts. You can easily swap out the chicken breasts for boneless, skinless chicken thighs or shrimp, if you prefer. Coconut milk often separates in the can, so be sure to give it a good shake before opening.
• 2 cloves garlic, minced
• 1¼ lb boneless, skinless chicken breasts, cut into bite-size pieces
• 3 cups jarred, boxed or BPA-freecanned unsalted diced tomatoes
• 4 tsp curry powder, divided
• 1 13½-oz BPA-free can coconut milk
• ¾ tsp each sea salt and ground black pepper, divided
• 1 15-oz BPA-free can chickpeas, drained and rinsed
• 1 tbsp safflower oil
• 10 oz whole-grain linguine
• 1 white onion, chopped
• ¼ cup packed fresh cilantro, roughly chopped
• 2 red bell peppers, cut into 1-inch cubes
• 1 lime, cut into wedges, optional
THREE: Stir in tomatoes, coconut milk, remaining 2 tsp curry powder and remaining ¼ tsp each salt and black pepper. Increase heat to medium-high and bring to a simmer. Stir in chickpeas and chicken and any accumulated juices and simmer, stirring occasionally and reducing heat if mixture starts to boil, until chicken is no longer pink inside and bell peppers are tender, about 10 minutes. FOUR: Meanwhile, cook pasta al dente according to package directions; drain. Divide pasta among plates and top with chicken mixture. Sprinkle with cilantro. Serve with lime wedges (if using). NUTRIENTS PER SERVING (1 CUP CHICKEN MIXTURE AND ¾ CUP PASTA): CALORIES: 514, TOTAL FAT: 17 g, SAT. FAT: 11 g, MONOUNSATURATED FAT: 1.5 g, POLYUNSATURATED FAT: 3 g, CARBS: 57 g, FIBER: 12 g, SUGARS: 11 g, PROTEIN: 35 g, SODIUM: 368 mg, CHOLESTEROL: 69 mg
Mexican Chile Beef & Farfalle Bake SERVES 8. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 45 MINUTES.
Layering half of the cheddar inside this casserole ensures every bite is cheesy. Ancho chile powder gives this dish a touch of smoky heat without being overly spicy, but if you don’t have it on hand, feel free to use regular chile powder instead. Serve with lime wedges for a hit of acidity.
INGREDIENTS: • 1 lb lean ground beef • ½ large white onion, chopped • ¾ tsp sea salt, divided • ½ tsp ground black pepper • 3 cups boxed, jarred or BPA-freecanned unsalted diced tomatoes • 1 15-oz BPA-free can unsalted black beans, drained and rinsed (TRY: Eden Organic Black Beans No Salt Added) • 2 jalapeño chile peppers, seeded and chopped • 2 tsp ancho chile powder • ½ tsp garlic powder • 12 oz whole-grain farfalle • 2 cups grated cheddar cheese • ½ avocado, peeled, pitted and chopped • 1⁄3 cup packed fresh cilantro, roughly chopped • 1 lime, cut into wedges, optional
INSTRUCTIONS: ONE: Preheat oven to 375˚F. Mist a 13 x 9-inch baking dish with cooking spray. Set aside. TWO: Mist a large skillet with cooking spray and heat on medium-
high. Add beef, onion, ½ tsp salt and black pepper and cook, breaking up beef with a spoon, until no longer pink, 7 to 8 minutes. Stir in tomatoes, beans, jalapeños, chile powder, garlic powder and remaining ¼ tsp salt. Bring to a simmer and cook, stirring occasionally, until heated through, about 3 minutes. THREE: Meanwhile, in a large pot, cook pasta al dente according to package directions. Drain; return to pot. Stir in beef mixture. FOUR: Spread half of beef-pasta mixture into baking dish and sprinkle with half of cheese. Top with remaining beef-pasta mixture and cheese, spreading evenly. Bake until cheese is melted and sauce is bubbling, 12 to 14 minutes. Let stand for 10 minutes. Garnish servings with avocado and cilantro. Serve with lime wedges (if using). NUTRIENTS PER SERVING (1½ CUPS): CALORIES: 435, TOTAL FAT: 16 g, SAT. FAT: 8 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 1 g, CARBS: 46 g, FIBER: 8 g, SUGARS: 5 g, PROTEIN: 29 g, SODIUM: 452 mg, CHOLESTEROL: 65 mg
Creamy Chicken & Spinach Lasagna Rolls SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 1 HOUR.
Rich ricotta- and chicken-stuffed individual rolls make for a delicious dinner, or an easily transportable lunch. Frozen spinach can be quite watery once thawed, so drain it well and squeeze out any excess water before using. For faster prep, poach and shred the chicken breasts up to 2 days ahead and store in an airtight container until you’re ready to make the rolls.
INGREDIENTS: • 12 oz boneless, skinless chicken breasts • 8 brown rice or whole-grain lasagna noodles (NOTE: Ovenready noodles will work here as well; see instructions.) • 1 8-oz pkg frozen chopped spinach, thawed and drained, divided • 1 14½-oz BPA-free can or jar unsalted diced tomatoes, drained • ¾ tsp ground black pepper, divided • ¾ tsp sea salt, divided • ½ cup whole-milk ricotta cheese • 2 tbsp organic unsalted butter • ¼ cup white whole-wheat flour • 2¼ cups whole milk • 1 tbsp fresh lemon juice • 1⁄3 cup grated Parmesan cheese
INSTRUCTIONS: ONE: Preheat oven to 400˚F. Bring a large pot of water to a boil; add chicken and reduce heat to medium to maintain a low simmer. Cook until chicken is no longer pink inside and an instant-read thermometer reads 165˚F when inserted in center, 10 to 15 minutes. Using tongs, transfer chicken to a cutting board to cool slightly. Using 2 forks, shred chicken into bite-size pieces. TWO: Meanwhile, bring a separate large pot of water to a boil. Add lasagna noodles and cook until pliable, about 8 to 9 minutes or 3 to 4 minutes if using oven-ready noodles. Drain and rinse under cold
water. Mist a baking sheet with cooking spray and spread noodles in a single layer on sheet. THREE: Mist a 9- by 9-inch baking dish with cooking spray and set aside. In a large bowl, stir together half of spinach, tomatoes, ½ tsp pepper, ¼ tsp salt and shredded chicken. Spread 1 tbsp ricotta along the length of 1 noodle, followed by about 5½ tbsp chicken-spinach mixture; roll up noodle and place in prepared baking dish. Repeat with remaining filling and noodles. FOUR: In a large saucepan, melt butter on medium. Add flour and cook, stirring constantly, for 1 minute. Slowly whisk in half of milk and bring to a simmer. Cook, whisking, until liquid starts to thicken, 1 to 2 minutes. Slowly whisk in remaining half of milk and cook, whisking, until thick enough to coat the back of a spoon, 2 to 3 minutes. Stir in lemon juice, remaining half of spinach and remaining ¼ tsp pepper and ½ tsp salt. FIVE: Pour milk mixture over lasagna rolls and sprinkle with cheese. Cover with foil and bake for 15 minutes. Uncover and bake until sauce is bubbling and cheese is melted, about 5 minutes. Let stand for 5 minutes before serving. NUTRIENTS PER SERVING (2 LASAGNA ROLLS): CALORIES: 494, TOTAL FAT: 20 g, SAT. FAT: 10 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 2.5 g, CARBS: 45 g, FIBER: 6 g, SUGARS: 10 g, PROTEIN: 34 g, SODIUM: 539 mg, CHOLESTEROL: 97 mg
Five-Spice Meatballs with Rice Noodles & Honey Lime Sauce SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 50 MINUTES.
Baking these spiced meatballs on a rack allows the fat to drip away, which keeps them from sitting in their own juices and becoming greasy. For easy cleanup, line the baking sheet with foil to catch the drippings. Be gentle when mixing and shaping the meatballs – packing them tightly makes them too dense and tough.
• 5 green onions, thinly sliced
• 1 lb lean ground pork, chicken or turkey
• ½ cup packed fresh cilantro, roughly chopped or whole leaves
• 1 tbsp peeled and grated ginger
• 4 tsp black sesame seeds
• 2 cloves garlic, finely chopped • 1½ tsp Chinese five-spice powder • ½ tsp ground black pepper • ¼ tsp sea salt • 3 tbsp fresh lime juice • 2 tbsp plus 1 tsp raw honey • 2 tbsp reduced-sodium tamari • 4 tsp toasted sesame oil • 8 oz brown rice Pad Thai noodles (TRY: Annie Chun’s Pad Thai Brown Rice Noodles) • 2 cups matchstick-cut carrots
INSTRUCTIONS: ONE: Preheat oven to 350˚F. Arrange an ovenproof rack on a foil-lined rimmed baking sheet; mist with cooking spray. TWO: In a large bowl, stir together pork, ginger, garlic, five-spice powder, pepper and salt until combined. Shape into balls 2 tbsp in size, making about 20 meatballs. Arrange 1 inch apart on prepared rack. Bake, rotating baking sheet halfway through, until no longer pink inside and an instant-read thermometer reads 160˚F when inserted
in center, 30 to 34 minutes. (NOTE: If using ground turkey or chicken, cook meatballs to an internal temperature of 165˚F.) THREE: Meanwhile, in a small bowl, whisk together lime juice, honey, tamari and oil until combined. Set aside. FOUR: Bring a large pot of water to a boil. Add noodles and cook, stirring occasionally, for 3 minutes. Stir in carrots and cook until tender-crisp and noodles are al dente, about 2 minutes. Drain and rinse under cold water. Return to pot and heat on medium-low. Add onions and lime juice mixture and cook, stirring, until heated through, 1 to 2 minutes. FIVE: Divide noodle mixture and meatballs among bowls. Sprinkle with cilantro and seeds, dividing evenly. NUTRIENTS PER SERVING (1¼ CUPS NOODLE MIXTURE AND 5 MEATBALLS): CALORIES: 505, TOTAL FAT: 13 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 3.5 g, CARBS: 67 g, FIBER: 7 g, SUGARS: 15 g, PROTEIN: 34 g, SODIUM: 605 mg, CHOLESTEROL: 72 mg
All about the greens: This pasta dish offers a wealth of vegetables and herbs including basil, asparagus and zucchini. Basilâ€™s fragrant leaves and asparagus spears are both rich in bonesupportive vitamin K while zucchini is packed with the carotenoids lutein and zeaxanthin. Studies have found that these potent antioxidants may help reduce your risk of age-related macular degeneration.
Springtime Spaghetti with Pesto, Asparagus & Zucchini
Springtime Spaghetti with Pesto, Asparagus & Zucchini SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 35 MINUTES.
Bring spring to your dinner table with this garden-fresh spaghetti packed with seasonal herbs, asparagus and zucchini. If you have a shredder attachment for your food processor, save time and use it to shred the zucchini. Save the prettiest basil leaves from the bunch to sprinkle over each dish before serving.
INGREDIENTS: • 2 cups packed fresh basil • ½ cup toasted unsalted walnuts • 2 small cloves garlic • 1 tsp ground black pepper, divided • ½ tsp sea salt, divided • ¼ cup extra-virgin olive oil • 12 oz thin asparagus spears, trimmed and cut into 2-inch lengths • 1 zucchini, trimmed and cut into matchsticks or shredded • 1 cup frozen petite or baby peas, thawed • 8 oz whole-grain spaghetti (TRY: Jovial Whole Grain Einkorn Spaghetti) • ½ cup grated or sliced Parmesan cheese • Zest of 1 lemon
INSTRUCTIONS: ONE: In a food processor, pulse basil, walnuts, garlic, ½ tsp pepper and ¼ tsp salt, stopping to scrape down sides of bowl, until finely chopped. With processor running, slowly drizzle in oil, then ¼ cup water and blend until a chunky sauce forms. TWO: Mist a large skillet with cooking spray and
heat on medium-high. Add asparagus and cook, stirring frequently, for 2 minutes. Add 1⁄3 cup water and bring to a simmer. Cook, stirring occasionally, until asparagus is tender-crisp and no liquid remains, about 3 minutes. Add zucchini, peas and remaining ½ tsp pepper and ¼ tsp salt and cook, stirring frequently, until zucchini is tender, about 2 minutes. THREE: Meanwhile, in a large pot, cook pasta al dente according to package directions. Drain, reserving 1 cup of the cooking water. Return pasta to pot. FOUR: Add asparagus mixture and basil mixture to pasta and heat on low, stirring gently to coat. Gradually stir in reserved cooking water, 1 tbsp at a time, until sauce reaches desired consistency. Divide among plates and top with Parmesan and lemon zest, dividing evenly. NUTRIENTS PER SERVING (2 CUPS): CALORIES: 493, TOTAL FAT: 27 g, SAT. FAT: 5 g, MONOUNSATURATED FAT: 13 g, POLYUNSATURATED FAT: 8 g, CARBS: 47 g, FIBER: 8 g, SUGARS: 5 g, PROTEIN: 18 g, SODIUM: 486 mg, CHOLESTEROL: 9 mg
Turkey Penne with Roasted Red Pepper Sauce SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 40 MINUTES.
Sweet and tender frozen petite peas, or baby peas, give our Bolognese-style sauce a burst of color and freshness. Making your own sauce from simple pantry ingredients, such as jarred peppers, canned tomatoes and dried herbs, is a great money-saving trick. Customize it to your taste by playing around with different herbs and spices.
INGREDIENTS: • 1 15½-oz jar roasted red bell peppers, drained and roughly chopped • 1 14½-oz BPA-free can or jar unsalted diced tomatoes • ½ tsp garlic powder • ½ tsp each dried thyme and rosemary, divided • 1 lb ground turkey • ½ tsp ground black pepper, plus additional, to taste • ¼ tsp sea salt • 8 oz whole-grain penne • 1 cup frozen petite or baby peas, thawed • 2 cups packed baby arugula • ¾ cup whole-milk ricotta cheese • Zest of 1 lemon
INSTRUCTIONS: ONE: In a food processor, purée bell peppers, tomatoes, garlic powder and ¼ tsp each thyme and rosemary until smooth. Set aside. TWO: Mist a large skillet with cooking spray and heat on medium-high. Add turkey, black pepper, salt and remaining ¼ tsp each thyme and rosemary and cook, breaking up turkey with a spoon, until no longer pink, about 8 minutes. THREE: Meanwhile, in a large pot, cook pasta al dente according to package directions. Drain and return to pot. FOUR: Stir bell pepper mixture and peas into pasta and cook on medium-low, stirring occasionally, until heated through, about 2 minutes. Stir in turkey mixture and arugula. Divide among plates. Top with ricotta and lemon zest, dividing evenly. Sprinkle with additional black pepper. NUTRIENTS PER SERVING (2 CUPS): CALORIES: 517, TOTAL FAT: 16.5 g, SAT. FAT: 6.5 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 3.5 g, CARBS: 58 g, FIBER: 10 g, SUGARS: 7 g, PROTEIN: 37 g, SODIUM: 469 mg, CHOLESTEROL: 108 mg
A Taste of
Thais are experts at creating perfectly balanced dishes with hot, sour, salty and sweet notes – savor these incredible flavors in your own home with this selection of exotic recipes from the frenetic streets of Thailand.
FOOD STYLING BY TERRY SCHACHT, PROP STYLING BY THE FOOD GROUP, IVY & CHIN PHOTO GREGOR TORRENCE
BY IVY MANNING, PHOTOGRAPHY BY BRANDON BARRÉ
Writer Ivy Manning (right) and friend savoring the local eats in Thailand.
The first time I visited Thailand, I stepped out into the street and was overwhelmed by the amount of food I saw everywhere. On every spare patch of ground there were makeshift restaurants, some in closet-sized tent kitchens, single-burner carts parked in the middle of the sidewalk serving soup, and still others with mini charcoal grills just feet off the ground with tiny plastic stools serving as dining rooms. From the break of dawn to the wee hours of the night, Thais are nibbling on something. I guess you could say I found a whole nation of kindred spirits. The vibrant, nonstop open-air cooking is a beguiling show. In just one city block, you can watch as an elderly woman stir-fries four woks full of Pad Thai as hungry customers shout out their orders while another vendor with a massive wood mortar smashes green papaya salad with a rhythmic “whomp” of her pestle, and young ladies fold fresh banana leaves around curry-smeared fish to steam. All the action makes stateside cooking shows look as dynamic as paint drying. And then there is the taste. Thai cooks are masters at balancing hot, salty, sour and sweet ingredients, and they pay equal attention to texture, so soft and crispy complement each other – it’s never boring. Fortunately, Thai street foods are mostly healthy and easy to recreate at home. For the following recipes, I’ve reduced the amount of fish sauce to keep sodium in check, added in a couple of clean swaps, and reduced the heat for our farang (foreigner) palates, but otherwise these recipes will give you a taste of what keeps me going back to Thailand every chance I get.
KEY THAI STREET FOOD INGREDIENTS Stocking your pantry with these ingredients means authentic Thai food will be at your fingertips at a moment’s notice. Look for them at Asian markets and international groceries.
Banana leaf: Fresh banana leaf is used to wrap steamed fish and vegetables, lending them an herbaceous flavor. Thais also fold them to make ingenious cooking vessels and “to-go” containers.
Dried shrimp: Tiny dried shrimp add salty seafood flavor to noodle dishes and salads in Thailand. They keep indefinitely in an airtight container in a cool, dry place.
Green papaya: This bright green, footballshaped unripe papaya is the star ingredient in som tum, the crunchy, spicy salad loved all over Thailand. One small 2-pound fruit will yield 8 to 10 cups of shredded fruit. Substitute unripe green mango if you can’t find green papaya.
Fish sauce: Also called nam pla in Thailand, fish sauce is made from salted fish. The savory reddish-brown condiment is ubiquitous in Thai cooking. Lime leaf: These dark green, glossy leaves of the makrut lime tree add a fragrant, herbal note to curries, soups, fish cakes and even tea. Freeze extras for up to 3 months. They are sometimes labeled “kaffir” lime leaves, though the term is now acknowledged as a racial slur.
Thai chile peppers: The small, fiery green and red chile peppers used in Thai food have a subtly fruity flavor, come in small packages for just a few dollars and freeze well for up to 3 months. Use serrano peppers in a pinch.
Lemongrass: Long, tough stalks of this lemonyflavored herb are sold in bundles and minced in jars in the freezer section. Discard the lower end with the hard core, remove the first outer layer, and then smack the stalk with a meat mallet or a rolling pin to make it easier to mince. Tamarind purée: Made from the fruit pods of the tamarind tree, tamarind pulp comes in sticky 14-ounce blocks, purée and concentrate. To use the pulp, dilute 1 ounce of pulp in 1⁄3 cup warm water and strain. Ready-made purée, labeled “sour tamarind soup base,” or “nuoc me chua,” can be used straight from the jar without diluting it. Tamarind concentrate, on the other hand, is thick, molasses-like and needs to be diluted – its sour taste can be overpowering in Pad Thai.
Thai basil: This variety of basil has a subtle basil-meets-sweet anise flavor, dark green leaves and purple stems. If you can’t find it, European basil is a suitable substitute.
Banana Leaf–Wrapped Green Curry Fish SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 45 MINUTES.
I first had this mildly spicy curry-smeared fish in the northern capital of Chiang Mai steamed in ingeniously folded banana leaf packets that also served as a takeaway container. The banana leaf is 100% natural and compostable and infuses the fish with a subtle herby flavor. Look for banana leaf at Asian and Latino markets in the freezer section, or wrap the fish in Swiss chard leaves instead.
• 4 lime leaves
• ¼ cup coconut milk (TRY: Native Forest Unsweetened Organic Coconut Milk)
• 1 red Fresno chile pepper, julienned, or ¼ cup julienned red bell pepper
• ¼ cup loosely packed fresh cilantro • ¼ cup loosely packed fresh Thai basil • 1 tbsp green curry paste • 2 tsp fish sauce • 1½ tsp date sugar • ½ tsp ground turmeric • 4 10-inch-long frozen banana leaves, defrosted, or large Swiss chard leaves (bottom stalk discarded) • 4 6-oz boneless halibut fillets
INSTRUCTIONS: ONE: In a blender, blend coconut milk, cilantro, basil, curry paste, fish sauce, sugar and turmeric until smooth. TWO: Cut away tough ribs from banana leaves and soak the leaves in a large skillet full of hot tap water to soften for 10 minutes to make them easier to fold. Drain the leaves and cut them into roughly 10-inch squares, removing the
tough center rib. Place a square in the center of a cutting board and place 1 piece of fish in the center of the leaf. Spread with a quarter of the curry paste mixture. Place a lime leaf and a few pieces of pepper on top. Fold the sides of the banana leaf up and over the fish and wrap as you would a present with the seam on top. Secure the overlapping banana leaf with a few toothpicks. Repeat process with remaining fish. THREE: Arrange fish seam side up in a steamer rack and set the rack over simmering water in a large pot. Cover the pot or steamer basket and steam until fish is opaque when pierced with a paring knife, 8 to 10 minutes. NUTRIENTS PER SERVING (1 PACKET): CALORIES: 200, TOTAL FAT: 5 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g, CARBS: 4 g, FIBER: 0 g, SUGARS: 2 g, PROTEIN: 32.5 g, SODIUM: 469 mg, CHOLESTEROL: 83 mg
Wholesome whole grains: Using brown rice in place of white in this fried rice dish gives our version a nutritional edge. In addition to being rich in fiber, brown rice is also a good source of selenium and manganese, both of which may help fight certain types of cancer.
THAI WOMEN COOKING PHOTO GREGOR TORRENCE
A Thai woman prepares to serve a group of hungry customers.
Brown Rice Pork Pad Thai (See recipe, page 55)
Energy-boosting iron: While it’s not often the first meat to come to mind when it comes to lean protein, pork is a staple in Thai cooking for its rich flavor and versatility. Pork is high in iron, a mineral that’s necessary for carrying oxygen to your body’s cells in order to produce energy. MARCH 2016
The appeal of papaya: This soft tropical fruit is an excellent source of carotenoids, flavonoids and vitamin C, all potent antioxidants that protect the arteries and help prevent heart disease. Papaya also contains papain, an enzyme that aids in the digestion of proteins and helps your body recover from inflammation and injuries.
Shredded Papaya Salad SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.
All over Thailand, you’ll see cooks in makeshift sidewalk food carts working huge mortars and pestles, pounding together the ingredients for this spicy, refreshing salad. If you don’t have a mortar and pestle, chop and smash the chiles and garlic with the side of a chef’s knife before mixing them with the remaining dressing ingredients. Traditionally, the papaya is cut into julienne threads with a large, sharp knife, but I prefer the safety of a nifty julienne peeler.
INGREDIENTS: • ¼ cup sliced green beans (½-inch lengths) • ½ to 1 red Thai chile pepper, stemmed • 1 tbsp date sugar • 2 large cloves garlic, peeled • 2 tbsp fresh lime juice
until the mixture is a fine paste, or smash it with the side of a chef’s knife. Add lime juice and fish sauce and stir to dissolve sugar. Pour into a small bowl. THREE: Add 1 cup papaya to the mortar and pound with the pestle until the fruit is a little bruised and limp, about 20 seconds. Transfer papaya to a large bowl and toss with the dressing and remaining ingredients. If you don’t have a mortar and pestle, vigorously mix the papaya and dressing together with your hands, squeezing gently to bruise the fruit slightly. (MAKE AHEAD: This salad can be made up to 2 hours in advance and refrigerated until ready to serve.) NUTRIENTS PER SERVING (1½ CUPS): CALORIES: 88, TOTAL FAT: 2.5 g, SAT. FAT: 0.5 g, CARBS: 15.5 g, FIBER: 2 g, SUGARS: 9 g, PROTEIN: 4 g, SODIUM: 312 mg, CHOLESTEROL: 0 mg
• 1 tbsp fish sauce • 4 cups julienne, shredded or grated green papaya or green mango • 1 cup cherry tomatoes, halved • 2 tbsp unsalted roasted peanuts, chopped • 2 tbsp chopped fresh cilantro
INSTRUCTIONS: ONE: Into a medium heatproof bowl, pour 2 cups boiling water over beans. Let sit for 30 seconds; drain and refresh with cold water. Drain and set aside. TWO: Place chile pepper, sugar and garlic in a large mortar and pestle and pound
Brown Rice Pork Pad Thai SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.
• 2 tbsp tamarind purée
until just cooked, 1 minute.
• 1 tbsp fish sauce
FIVE: Add noodles and fish sauce mixture to the wok and stir-fry everything together until the noodles sear in places and soften a little, 1 to 2 minutes. Add ¼ cup onions, ½ cup bean sprouts and dried shrimp and stir-fry for 1 minute. Divide among bowls and top with remaining ¼ cup onions, ½ cup bean sprouts and cilantro. Serve with lime wedges.
• 1 tbsp date sugar • 1½ tbsp coconut oil • 2 large cloves garlic, thinly sliced • 1 to 2 red Thai chile peppers, finely chopped • 8 oz pork loin cutlets, trimmed and cut into ½-inch-wide strips • 2 cups chopped baby bok choy • 1 small red bell pepper, cut into thin strips • 2 large eggs, beaten • ½ cup thinly sliced green onions, divided • 1 cup fresh bean sprouts, divided • 1 tbsp dried shrimp, coarsely chopped • ¼ cup chopped fresh cilantro • 1 lime, cut into quarters
INSTRUCTIONS: ONE: In a large bowl, combine noodles with enough very hot tap water to cover. Soak until pliable, about 30 minutes. Drain and set aside. TWO: In a small cup, combine tamarind, fish sauce, sugar and 1 tbsp hot water and stir to dissolve; set aside near the stove.
Take a tip from Thai street vendors and have all your ingredients lined up next to the stove so you can work quickly and continue to move the ingredients around in the wok nonstop. Unsalted peanuts would make a crunchy topper to this dish for added texture.
THREE: In a wok or large sauté pan on medium-high, heat oil. Add garlic and chile pepper and stir-fry until fragrant, 10 seconds. Add pork and stir-fry for 1 minute. Add bok choy and bell pepper and stir-fry until tender, 2 minutes.
FOUR: Push meat and vegetables to the side of the wok. Add eggs and stir-fry
• 8 oz brown rice Pad Thai noodles
NUTRIENTS PER SERVING (12⁄3 CUPS): CALORIES: 406, TOTAL FAT: 11 g, SAT. FAT: 6.5 g, MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 1 g, CARBS: 56 g, FIBER: 6 g, SUGARS: 8 g, PROTEIN: 22 g, SODIUM: 400 mg, CHOLESTEROL: 133 mg
Sriracha: Thailand's Famous Sauce Said to have been created by a Thai woman in Si Racha, Thailand, this chile sauce has become a favorite around the world. With sweet, salty, tart and spicy notes, it adds a kick of flavor to any dish. What sets sriracha apart from many other chile sauces is that it uses fresh chiles while many others use dried.
Super seed: Our Thaiinspired fish cakes are bulked up with quinoa instead of tapioca flour for added protein, but this superfood also contains a myriad of minerals and phytonutrients, namely quercetin and kaempferol, powerful flavonoids that promote cardiovascular health.
LettuceWrapped Fish Cakes with SweetTart Sauce MAKES 8 CAKES. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 45 MINUTES.
Fish cakes in Thailand are often augmented with tapioca flour to make them sturdier; I opt for healthy, protein-rich quinoa instead. These make a great appetizer or can be served as a main course with noodles or rice. When preparing your quinoa for this recipe, use a ratio of 1 cup quinoa to 12⁄3 cups water – this ensures your fish cakes don’t get soggy. Do try the dipping sauce – just a little gives the fish cakes a sweet-tangy bite.
INGREDIENTS: • 1¼ lb sea bass, rockfish or other mild white fish, boned and cut into 1-inch chunks • 1 egg, beaten • ½ cup cooked quinoa (TRY: NOW Foods Living NOW Certified Organic Whole Grain Quinoa)
• Leaves from 1 head red or green leaf lettuce, core removed
Chicken Fried Rice
• 2 tbsp safflower oil or coconut oil
INSTRUCTIONS: ONE: To a food processor, add fish and pulse until chopped. (NOTE: Your largest piece should be about ¼ inch with some of the fish being very finely chopped and almost pastelike.) Transfer to a large bowl and add egg, quinoa, bell pepper, 3 tbsp shallots, lemongrass, lime leaf, garlic, sriracha, 1½ tsp fish sauce and pepper. Stir thoroughly with a rubber spatula. Form into 8 cakes, each about 3½ to 4 inches in diameter. (Packing the mixture into a measuring cup or ice cream scoop will help to form the cakes.) Chill for 15 minutes. TWO: Meanwhile, prepare sauce: Combine remaining 1 tbsp shallots, vinegar, cucumber, carrot, sugar and remaining 2 tsp fish sauce and stir to dissolve the sugar. Arrange lettuce on a serving platter.
SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 1 HOUR, 10 MINUTES (PLUS COOLING TIME).
Fried rice in Thailand is made with cold leftover white jasmine rice, but I prefer the flavor and fiber of short-grain brown rice. The combination of sweet, fresh pineapple, salty fish sauce and spicy chile sauce is typical of Thai dishes. Leftovers are great for breakfast the next day with a fried egg on top.
INGREDIENTS: • 2 cups short-grain brown rice • 2 tbsp minced lemongrass • 4 tsp fish sauce • 2 tsp reduced-sodium soy sauce • 2 tsp sriracha • 8 oz boneless, skinless chicken breast, thinly sliced • ¼ tsp ground white pepper • 3 tbsp coconut oil, divided • 2 tbsp minced fresh cilantro stems
THREE: In a large nonstick skillet on medium, heat oil. Working in batches, add fish cakes to pan and cook until golden brown on the outside and opaque white in center, about 3½ minutes per side. Arrange on platter with lettuce. To eat, wrap each cake in a lettuce leaf, drizzle with a little dipping sauce and eat taco-style.
• 4 tsp chopped garlic
• ¼ tsp ground white pepper
NUTRIENTS PER SERVING
• ½ cup rice vinegar
(1 CAKE WITH LETTUCE AND SAUCE): CALORIES: 131, TOTAL FAT: 5 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 3 g, CARBS: 10 g, FIBER: 1 g, SUGARS: 6 g, PROTEIN: 11 g, SODIUM: 250 mg, CHOLESTEROL: 42 mg
• 1 cup loosely packed torn fresh Thai basil
• 1⁄3 cup finely chopped red bell pepper • ¼ cup finely chopped shallots, divided • 3 tsp minced lemongrass • 2 tsp finely minced lime leaf • 2 tsp finely chopped garlic • 2 tsp sriracha • 3½ tsp fish sauce, divided
• ¼ cup finely chopped cucumber • 2 tbsp finely grated carrot • 2 tbsp date sugar
• 1½ cups sliced green beans (1-inch slices) • 1 cup stemmed and thinly sliced shiitake mushrooms • 1 cup peeled and chopped fresh pineapple (½-inch pieces) • ½ cup chopped seeded tomato • ¼ cup thinly sliced green onions
INSTRUCTIONS: ONE: In a medium saucepan, bring rice, lemongrass and 4 cups water to a boil. Reduce
heat to low, cover and simmer until rice is tender, about 45 minutes. Remove from heat and let rest, covered, for 5 minutes. Transfer rice to a rimmed baking sheet and refrigerate until cool to the touch, about 1 hour. (NOTE: Don’t skip the cooling step; using hot rice in the recipe will cause it to become overcooked and sticky.) TWO: In a small bowl, combine fish sauce, soy sauce and sriracha; set aside. Toss chicken with pepper. In a wok or large skillet on high, heat 1 tbsp oil. Add chicken and stir-fry until cooked through, about 2 minutes. Transfer to a plate. THREE: In same wok on medium-high, heat 1 tbsp oil. Add cilantro stems and garlic and stir-fry for 20 seconds. Add beans and mushrooms and stir-fry until beans are crisp-tender, about 2 minutes. Push to the side of the wok. FOUR: Add remaining 1 tbsp oil to empty side of wok and add rice. Cook for 30 seconds without stirring to sear the rice slightly, and then stir-fry everything together for 30 seconds. Add chicken, pineapple, tomato, onions and fish sauce mixture and stir-fry for 1 minute. Remove wok from heat, add basil and toss once to combine. NUTRIENTS PER SERVING (1¼ CUPS): CALORIES: 346, TOTAL FAT: 10 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g, CARBS: 56 g, FIBER: 6 g, SUGARS: 6 g, PROTEIN: 15 g, SODIUM: 382 mg, CHOLESTEROL: 28 mg
clean choice awards
l nnua 5th A
SUPERMARKET FINDS Revealed! In our biggest product awards to date, weâ€™re unveiling the most cutting-edge foodie and household finds within the ever-exploding natural product category. Let us guide you toward the cleanest, tastiest and safest must-have items on shelves now. PHOTOGRAPHY BY GEOFFREY ROSS
When you have limited time to shop, navigating the grocery store aisles is no easy task. With traffic to sit in on your way home to a meal you still have to make, let’s face it: Unless you’re a Kardashian, you don’t have the time to saunter down and linger in every aisle of your local Whole Foods examining and comparing labels to determine which natural deodorant contains the least amount of toxins or which bottled iced tea is caramel colorand sugar-free. Enter the fastidious Clean Choice Awards judging panel. This hungry
group of hollow-legged women and their extended circles spent months seeking out, sampling and poring over the fact sheets of hundreds of up-and-coming products only to narrow the lot down to 140 of the cleanest and healthiest offerings in supermarkets now. Without further ado, congratulations to this year’s innovative and purpose-driven winners. May you inspire more of the industry towards transparency, simplicity and integrity to create products that promote better health for our families and a more sustainable earth.
HOUSEHOLD BREW WITH ABANDON
If You Care Tea Filters An eco-friendly household extends not only to cleaning products but also to the paper products you buy. These filters for loose-leaf tea are extra long (hello tall mug!) and free of nasties like bleach and chlorine. $3, ifyoucare.com
Zero Xeno Kombucha Liquid Hand Soap A beloved brand of ours, this company has a commitment to keeping all their products free of xenoestrogens, chemicals found in many conventional products that can disrupt your hormones. This 100% castile hand soap is supercharged with pH-balancing kombucha. $8.50, zeroxeno.com JACK OF ALL TRADES
The Clean Criteria Going far beyond nutrients per serving or flavor profile, we used a potful of criteria that all 140 virtuous Clean Choice winners had to meet to be selected to sit among the very best the natural market has to offer. Here’s a peek at the conditions and stipulations that make up our hair-splitting system: PLANET-FRIENDLY PACKAGING What happens to a product’s packaging long after its contents are consumed matters deeply to us, so we do our best to promote brands with an anti-landfill policy.
ADDICTIVELY DELICIOUS Sure, we want you to be superiorly healthy, but you should love what you’re eating, too! These winners pass the taste-bud test of every single person on our team.
LIFE-SIMPLIFYING POWER Life is hard enough — these products should simplify your day and give you peace of mind. Health and convenience needn’t be mutually exclusive any longer.
EQUALLY PLEASING MOUTHFEEL Smooth, chewy, crunchy and creamy — mouthfeel is on par with flavor when it comes to measuring tastiness.
CURRENT & CUTTING EDGE Jackfruit and baobab are the ingredients du jour, and every year, we’ve got our ear (and tongue) to the ground seeking out nothing but the freshest finds. SIMPLE, REAL-FOOD INGREDIENTS Every ingredient list is as simple as can be, listing only pure, realfood ingredients. A HIGH SCORE ON EWG.ORG We run all our household contenders through the Environmental Working Group’s scrupulous screener and predominantly choose those with an A or B rating for safety against harmful toxins.
AVAILABILITY & ACCESSIBILITY Most of our winning products are available in major stores nationwide, so you can track these gems down with ease. In some cases, we made an allowance for the exceptional item that we think is well worth the online order.
365 Everyday Value All-Purpose Cleaner Wild Orange This versatile, orange-scented cleaner will keep everything from your bathroom to your kitchen (and everything in between) squeaky clean without harsh chemicals so you can spritz it freely in your home. $3, at Whole Foods Markets nationwide
A GREENER CLEAN
Savvy Green 108 Wash Laundry Detergent Hypoallergenic and fragrance free, this powder detergent is a perfect product for those with sensitive skin. It’s extraconcentrated, and we love that you can get more than 100 washes out of one package! $14, savvygreen.net
Vaska Dish Lemon Rosemary Automatic Dishwasher Tablets Vaska has done away with the plastic wrapping typically found on dish tabs so it can dissolve completely. Plus, with no chlorine or phosphates, you’re a step ahead of conventional tabs. $5.50, vaskahome.com for where to buy
ORGANIC, SUSTAINABLE AND GMO-FREE We align the products we endorse with the kind of food we feature on our pages each issue and we gravitate towards those that are organic, sustainable and GMO-free.
THYME TO DO DISHES
Biokleen Lemon Thyme Dish Liquid Reduce your chemical load by opting for this high-rated lemon and thyme– scented dish liquid (on EWG’s Guide to Healthy Cleaning), which means it's been given the green light for its pure ingredients. It works just as well as conventional varieties but without the hazardous additives. $4 to $4.50, biokleenhome.com for where to buy
clean choice awards LAUNDRY LOVE
Ecover 2x Laundry Detergent Lavender Field
Ola Tropical Apothecary
With an abundance of ingredients in nature that work well for getting clothes clean, there's no need for harsh chemicals. This biodegradable detergent in an eco-friendly container gets the job done even in cold water, plus we love its lavender scent. $15, us.ecover.com for where to buy
Take a trip to the tropics with this opulent cream that feels like a luxurious treat and contains just the right amount of fragrance. Our food editor went nuts for this body butter, and it looks and smells good enough to eat. $29, hawaiianbodyproducts.com
BREAKFAST PICKS GRAIN-FREE BREAKIE
KITCH No-Grain-Ola You're the Apple of My Chai Sweetened with apples and maple syrup, this nut and fruit mix satisfies any hankering for granola but without the grains. $9, kitchlife.com
Better Life Naturally Static-Stomping Dryer Sheets
Home Health Almond Glow
Seven Sundays Muesli Blueberry Chia Buckwheat
Living a clean life shouldn’t mean you have to deal with static – these compostable sheets are naturally scented with lavender and grapefruit and will kick out any spark of static left in your clothes. $9, cleanhappens.com
Made with nourishing almond, olive and peanut oils and vitamin E, we’d dive into a pool of this if we could. Your skin drinks up every emollient drop of this sweet, intoxicating oil, letting you get on with your busy day faster. $10 per 8 oz, vitaminshoppe.com
This gluten-free buckwheat breakfast is studded with blueberries, chia and coconut strips. Try with your favorite milk or nondairy alternative, or top with Greek yogurt and fruit for a delicious start to your morning. $5, sevensundays.com
PURE & CLEAN
Method 4x Concentrated Laundry Detergent Free and Clear
Bob’s Red Mill GlutenFree Classic Oatmeal Cup
There’s nowhere to hide nasty chemicals in this fragrance-free laundry detergent – this company is fully transparent about its clean ingredients list. Look on the website to see the breakdown of each ingredient. $15, methodhome.com
Add a spritz of toner to your beauty routine to balance, freshen and tighten pores. We love it because it’s fragrance-, paraben- and phthalate-free, and extra-gentle on the most sensitive skin. $15 per 4 oz, everclen.com
Small enough to stash into your purse or desk for breakfast emergencies, this blend of quickcooking rolled oats, old-fashioned rolled oats, stone-ground Scottish oatmeal, flaxseeds and chia seeds just needs hot water, and voila! You’ve got yourself oats in a cup that can be dressed up with yogurt or fruit. $2.50, bobsredmill.com
WIPE IT DOWN
Seventh Generation Disinfecting Wipes
Primal Pit Paste Coconut Lime
Goodness Grainless Pumpkin Spice Granola
Instead of chemical disinfectants, these lemongrass-citrus multi-surface wipes use thyme oil to easily disinfect surfaces and keep your home and office free of flu and cold viruses.
A longtime favorite among our staff, these pit paste tubs keep us sweat- and smellfree even through intense workouts. We know better now to order in bulk, and PPP has earned a cult following with our friends and family, too.
An entirely grain-free granola made up of the perfect combination of sprouted nuts, local honey, coconut oil and spices, this granola is delicious with or without milk and won’t weigh you down.
$3, seventhgeneration.com for where to buy
BEAUTY & BODY
NOW Solutions Shea Nut Oil
Dorset Cereals Honey Granola
With endless ways to use including midday at your desk or for a quick washup before bed, these rosemary and mint essential oil–soaked wipes will leave you feeling rejuvenated.
For use on your skin, scalp and hair, this pure, hydrating oil soaks into skin quickly, nourishing the dermis deeply with a rich supply of essential fats from shea nuts sourced from the seeds of African Karite trees.
A medley of oats, nuts and seeds (including sunflower seeds and pecans) as well as rye flakes and honey commingle in this delightfully delicious granola.
Aura Cacia Body Cloths
$5 to $5.50, dorsetcereals.com
A BETTER DEO
Nubian Heritage Aluminum-Free 24-Hour Deodorant in African Black Soap
All Good Lips Organic Original
Bakery On Main Happy Quick Oats
Organic and never tested on animals, this balm keeps lips naturally soft thanks to the addition of beeswax, vitamin E and essential oils, and each tube is made of 50% recycled materials and is 100% recyclable.
When you’re strapped for time, this certified gluten-free oatmeal takes just minutes to prepare. It’s a source of beta-glucan soluble fiber (1.5 grams per serving), the type that may help reduce heart disease. It’s a win-win for your taste buds and your ticker! $6.50, bakeryonmain.com
With too few options in the natural-deodorant game, this gem of a twist-up blew us away. This stick keeps us fresh and dry 'til bedtime. $8, nubianheritage.com
DAIRY LUSCIOUS LOG
Organic Creamery Organic Goat Cheese This tangy-smooth goat cheese takes center stage in appetizers, salads and pastas. This one’s made with no animal rennet – a plus for vegetarians. $5 to $6, organiccreamerycheese.com for where to buy
SMOOTHIE BOOSTERS CH-CH-CH CHAI
Bob's Red Mill Chai Protein Powder Add nutritional heft to smoothies and shakes with this chai-flavored booster, which also contains monk fruit, chia and probiotics.
Biochem 100% Vegan Protein Vanilla This vegan protein powder goes down easy thanks to its 100% plantderived blend of pea protein, hemp seed protein, cranberry protein and medium-chain triglycerides concentrate from coconut oil. $25, biochem-fitness.com
Trickling Springs Organic Milk
Purely Inspired Organic Protein French Vanilla
Made from heritage-breed cows on local family farms and bottled in recyclable glass bottles, this organic whole milk is wonderfully creamy, making it great for coffee, cereal and smoothies. $4 to $6,
A naturally flavored blend of organic pea protein and organic brown rice protein adds the sweet taste of vanilla to our smoothies while providing 20 grams of protein and 7 grams of fiber per serving.
tricklingspringscreamery.com for where to buy
$20 to $25, purelyinspired.com for where to buy
SPICES SALT OF THE EARTH
Ojio Fleur de Sel Premium French Sea Salt This coarse-ground sea salt was harvested by hand in France and dried in the sun. Its high-mineral complexity and delicate texture are best appreciated when used as a finishing salt. $20, myojio.com
TAPPED FROM THE TREE
SOME LIKE IT HOT
Green Valley Organics Plain Kefir
DRINKmaple Pure Maple Water
s.a.l.t. sisters Dragon’s Breath Rub
This smooth and rich-tasting all-natural kefir is delicious in smoothies and desserts or as a lactose-free substitute for buttermilk. It’s made from the milk of humanely raised cows and contains an average 590 billion probiotics per serving. $5, greenvalleylactosefree.com
Gracing smoothies, granolas and teas with its sweetness, this Vermont maple water is a good source of electrolytes and prebiotics and is rich in 46 nutrients including calcium and manganese.
This spice rub infused with smoked paprika and applewood-smoked peppercorn gives meats, veggies and chili a hearty punch of heat, and, like all s.a.l.t. Sisters seasonings, it’s made with unrefined sea salt and all-natural, non-GMO ingredients.
for where to buy
HERE’S THE RUB
Kerrygold Butter Unsalted
Sunwarrior Warrior Blend Natural
A rich, creamy butter made from the milk of happy cows that graze freely much of the year on the green pastures of Ireland and are, of course, hormone-free. Its high beta-carotene content gives this pure butter its distinctive golden hue and complex flavor.
Comprised of raw organic pea protein, raw cranberry protein, raw organic hemp seed and mediumchain triglycerides from coconut, this plant-based protein powder makes a neutral-flavored addition to smoothies, water or nondairy milk. $30 to $49, sunwarrior.com
GuRoux Seasonings Great Lakes Steak & Seafood Mustard-Sweet Onion
$4, kerrygoldusa.com for where to buy
Used as a rub for meats or to sprinkle on seafood, this mustard and onion seasoning adds deep flavor to your recipes without the salt and sugar overload of many conventional spice blends. $6, gurouxbrands.com
LEAGUE OF ITS OWN
PEP IT UP
Traders Point Creamery Cottage Cheese
Manitoba Harvest Hemp Pro 70 Chocolate
Simply Organic Pepper and More Spice Right Everyday Blend
One of the very best cottage cheese consistencies we’ve experienced, this cheese is thick, fluffy and luscious, plus it’s grass-fed and packaged in glass jars. We ate it right off the spoon to experience its every nuance and urge you to do the same.
A source of omega-3 and omega-6 as well as protein, this water-soluble hemp seed protein powder has a creamy texture and chocolaty flavor that works well in smoothies and baking recipes. $25, manitobaharvest.com
$6 to $7, traderspointcreamery.com for where to buy
Spice up your scrambled eggs, meats, soups and veggie dishes with this super-flavorful, robust blend of chiles, black pepper, garlic, onion and sea salt from one of our favorite sources for non-irradiated spices. $6, simplyorganic.com
THE SPICE IS RIGHT
a2 Milk Whole Milk
Amazing Grass Green Superfood Powder Goji and Acai
Frontier Co-op Organic Ceylon Cinnamon
While most cow's milk contains both A1 and A2 proteins, this rich, full-fat heirloom milk contains only the naturally occurring A2 protein, which research shows is easier to digest than regular milk. $4.50, a2milk.com for where to buy
Antioxidant-rich goji and acai add free radical–fighting prowess to this greens powder. We like adding this alkalizing blend of greens, fruits, digestive enzymes and probiotics to water or smoothies for a kick of berry flavor. $30 to $70, amazinggrass.com
Harvested from the bark of a small evergreen tree from Sri Lanka, Ceylon cinnamon is said to be the true cinnamon. It has a milder and sweeter flavor than the more common Cassia cinnamon, making it especially ideal for desserts as well as South Asian and Mexican dishes. $6.50, frontiercoop.com
clean choice awards Antioxidant-rich, organic, unsweetened, naturally flavored, fair-trade, slow-brewed and cold-pressed: these clean thirst quenchers are everything you dreamed they'd be plus more.
DRINKS COLD TEA
Honest Tea Ginger Oasis Herbal Tea At zero calories, this unsweetened, caffeine-free tea contains ginger root, rooibos and Egyptian lemongrass for a relaxing refreshment that’s best served chilled. $1.50 to $2, honesttea.com
Suja Mighty Greens A blend of lemon, spearmint and peppermint tea, celery, collard greens, kale and other superfoods such as spirulina and chlorella add serious nutrient punch while organic apples impart sweetness for an antioxidant drink that’s just 100 calories per bottle. $4, sujajuice.com for where to buy
ECO DRINK HOLDERS HOT & COLD
bobble Insulate BPA-free and dishwasher-safe, this sleek leakproof bottle made from high-grade stainless steel will keep your favorite sips hot for up to 12 hours and cold up to 24. $30, waterbobble.com
CAFFEINE AT THE READY
DURABLE & COMPOSTABLE
1915 Bolthouse Farms Beet Carrot Orange Lemon ColdPressed Organic Juice
Chameleon Cold-Brew Espresso Coffee
EcoSouLife Bamboo BioSip Traveler Cup 12 oz
Robust, bold and smooth, this slow-brewed blend of organic, fair trade–certified Latin American beans had us at hello. Ready to drink as is, it’s a timesaver when we need caffeine fast.
Made of bamboo pulp and vegetable matter, these eco cups are strong and will stand up to regular use for years. Dishwasher-safe, heat-resistant and freezer-safe, these things are nearly indestructible – that is, until you’re ready to do away with them, and they're entirely biodegradable.
In this invigorating cold-pressed juice, organic beet, carrot, orange and lemon juice provide a well-balanced blend of savory, sweet and citrusy flavors. We love this pre-workout or as a drink to tide us over between meals.
$4 per 10 oz, chameloncoldbrew.com
$4.50, 1915organic.com for where to buy
HERBAL H 20
Ayala's Herbal Water Sparkling Cinnamon Orange Peel
Javazen Superfood Blend Hi-Caf Boost
Lifefactory 16-oz Glass Mug With Cafe Cap and Insulating Sleeve
This naturally flavored water infuses cinnamon and orange peel extract for some citrusy, peppy hydration with a hint of warm spice. It’s pure bliss! $2 to $5, herbalwater.com
A unique organic blend of antioxidant-rich yerba mate, acai berry powder and ground coffee, this smooth superfood blend is richly flavored with fruity undertones. Although the flavors are best using a French press, you can also use a traditional drip machine. $15, drinkjavazen.com
Celestial Organics Digestion Herbal Tea
Runa Clean Energy Original Zero With a Hint of Lime
Earthy fennel is perked up by refreshing peppermint, while the addition of probiotics provides a boost of digestive support to this calming organic tea.
A natural source of caffeine, 15 amino acids and polyphenols, the Amazonian superleaf guayusa is mixed with purified water and lime for a carbonated drink that gives you as much energy as one cup of coffee without added sugar or artificial ingredients. $3 per 12 oz, runa.org
Take your home-brewed coffee and tea to go with this spillproof glass mug. It has a grippy, insulating foam sleeve and a safe-sipping BPA-free lid you can operate with one hand, perfect for multitasking. $27, lifefactory.com
CUTTING EDGE SOY-FREE SEASONING
Ojio Organic Soy-Free Aminos Aminos made from coconut sap are all the rage right now – they can be used in place of soy sauce for savory applications, but they are entirely soy-free for those trying to avoid it. A drizzle of this smooth, flavorpacked liquid on your dishes goes a long way! $8, myojio.com
TURN UP THE SPICE
WE KNOW JACK
Organic India Tulsi Turmeric Ginger Tea
Traditional Medicinals Organic Stress Ease Cinnamon
Upton’s Naturals Chili Lime Carnitas Jackfruit
Cinnamon bark, licorice root, skullcap flowers, leaves and stems culminate for a soothing, relaxing bitter-sweet brew.
Jackfruit is having a moment with a bumper crop of products coming out starring the giant South Asian tree fruit, but Upton’s stole our hearts with its Mexican take on the meat substitute. Serve on tacos, salads and sandwiches. $5, uptonsnaturals.com
Organic herbs and spices such as ginger, cinnamon, turmeric, stevia leaf and adaptogen tulsi (holy basil) are packaged in unbleached, biodegradable fiber tea bags for an antioxidant-rich tea that not only eases the mind but also has digestive and immune system benefits. $6, organicindiausa.com
$5 to $5.50, traditionalmedicinals.com
SHAKE IT UP
SPRINKLED WITH SUPERFRUIT
Harmless Harvest Original Coconut Water
Bright Greens Mintergreen Smoothie Shaker
Kaibae Organic Baobab Fruit Powder
Made from high-quality Thailand coconuts, Harmless Harvest uses highpressure processing for an all-natural coconut water. Due to different levels of antioxidants that interact with light, some of the water naturally takes on a pink hue, but not to worry, it’s perfectly safe to drink! $5, harmlessharvest.com
This pre-assembled smoothie pack made of fresh mint, apples, oranges, spinach and orange juice is naturally sweet and delicious. Add a bit of hot water to the Mason jar that comes with your first order, pour in the smoothie contents, and shake. $6.50, brightgreens.com for where to buy
Thanks to its plethora of vitamins and minerals including vitamin C, potassium, vitamin B6 and fiber, baobab fruit powder is said to improve the look of skin, boost immunity, provide digestive support and maintain energy. Mix this naturally sweet and tart fruit powder into water or tea, add to smoothies or sprinkle over muesli or oatmeal. $18, gokaibae.com
clean choice awards
CONDIMENTS MUST-TRY MUSTARD
Woodstock Organic Dijon Mustard
Yee-Haw Pickle Company Honey Sweet Stackers
An indispensable pantry item in every clean kitchen, this organic Dijon imparts zippy flavor to sandwiches, marinades and dressings. Score bonus points for the BPA-free squeeze bottle.
You won’t find added sugar in these sweet ’n’ tangy breadand-butter pickles. Made with raw wildflower honey, these stackers are awesome as a topping or simply eaten as a snack.
Rigoni di Asiago Fiordifrutta Organic Apricot Fruit Spread
Genuine Grub Spicy Pickled Radish
SUPPLEMENTS GET YOUR OMEGAS
Nordic Naturals Ultimate 2x Omega Provides 1,000 milligrams of EPA and DHA. $50, nordicnaturals.com
Kyolic Aged Garlic Extract CoQ10 Formula II0 For a healthy heart and cellular energy.
Processed at a low temperature to preserve the nutrients in the fruit, this organic apricot spread tastes heavenly swirled into Greek yogurt, in oatmeal or on whole-grain toast.
Think of this pickled radish as a spicy-sweet Asian sauerkraut and try it in rice dishes, soups, ramen bowls and sauces. No sugar, no additives and no preservatives make this probiotic-rich fermented food an easy choice. $10 to $11,
Chosen Foods Avocado Oil Mayo
wildbrine Smoky Kale Kraut
Made with heart-healthy avocado oil, cage-free eggs and rosemary extract as a natural preservative, this luscious, creamy mayo is worthy of slathering on bison burgers or whipping into egg salad. Plus, it has zero GMOs or chemically extracted seed oils. $10, chosenfoods.com
Fermentation may be an age-old technique, but briny superfood combinations like this mouthwatering kale and cabbage infused with cherrywood-smoked sea salt taste very of-themoment. $7 to $9.50, wildbrine.com for where to buy
BAO Cultured Sour K’Chup This ketchup delivers a nutritional payload of beneficial probiotic microorganisms that promote gut health, immunity and nutrient absorption, not to mention its great sweet-tangy flavor with no added sugar or preservatives. $10, baofoodanddrink.com
PICKLES & FERMENTED GARDEN FRESH
Grillo’s Pickles Italian Dill Spears
Rainbow Light Certified Women’s Multivitamin Bursting with organic fruits and veggies for overall health. $38, rainbowlight.com KEEP CALM
Natural Vitality Natural Calm Say sayonara to stress with this drink that replenishes magnesium levels and balances calcium. $24 to $41, naturalvitality.com SOOTHING VITAMIN C
Ester-C 1000 mg With Citrus Bioflavonoids Capsules 90 ct This non-acidic C is easy on your digestive tract. $27, americanhealthus.com HEALTHY HAIR
Country Life Maxi Hair Formulated with biotin, MSM and B vitamins for stronger and healthier hair, skin and nails. $19, countrylifevitamins.com
Wedderspoon 100% Raw Wild Rata Honey
NOW Super Enzymes
Sourced from the wild rata trees of New Zealand's South Island, this rare honey is light in color, thick and rich tasting. Try it drizzled over warm Brie for a superb appetizer.
Helps your body break down fats, carbs and proteins for better nutrient absorption.
$12 per 150-g jar, wedderspoon.com
MegaFood Turmeric Strength for Whole Body
Puremiel Organic Lavender Honey
THE POWER OF TURMERIC
Organic turmeric root supplies 481 milligrams of anti-inflammatory curcumin. $33, megafood.com
A clear honey from lavender fields in the south of Spain, it has a lovely floral scent and intense sweetness – perfect for swirling into tea and even cocktails. The tall glass bottle is a beauty and would make this a covetable gift for gourmets. $19, tienda.com
American Health Probiotic CD Vegetarian Tablets 60 ct
Mediterranean Organic Wild Capers Non-Pareil
Rare Hawaiian Organic White Kiawe Honey
Dr. Ohhira’s Essential Living Oils
Dress up chicken or fish with a briny and pungent sprinkle of these organic capers or blend the little fiber flavor bombs into dressings and sauces. These are among the best we’ve ever tasted.
This highly prized tropical honey is collected from a desert grove in Hawaii where Kiawe trees are the only vegetation that grows, making it exceptionally pure. It crystallizes naturally, giving it a rich and creamy spreadable texture that melts on your tongue.
These fat and fresh spears will open your eyes to what homecanned pickles truly taste like (without spending a day jarring your own!). $7, grillospickles.com
$17 to $36, rarehawaiianhoney.com
With 12 billion bioactive microorganisms. $31.50, americanhealthus.com
PLANT-BASED EFA S
for where to buy
This blend of cold-pressed oils provides the ideal ratio of omega-3, -6 and -9. $36, drohhiraprobiotics.com
SUNSHINE IN A BOTTLE
Carlson Vitamin D3 400 IU Supports metabolism of calcium and boosts immunity to get you through cold season unscathed. $6.50 to $12.50, carlsonlabs.com
Terry Naturally BCM95+OPC Three antioxidants – tannin-free high-OPC French grape-seed extract, turmerones and BCM-95, a potent form of curcumin that’s been shown to absorb 10 times better than curcumin alone – help to protect cells from oxidative damage. $48, terrynaturallyvitamins.com THE ENERGIZER
Garden of Life mykind Organics B12 Spray What do veg heads, moms-to-be and older adults have in common? They’re all at risk of B12 deficiency. This raspberryflavored spray derived from whole foods delivers 500 micrograms of the energyboosting vitamin. $17, vitaminshoppe.com STRONGER BONES
Whole Earth & Sea Bone Structure Multivitamin & Mineral Supplies the full spectrum of nutrients you need for optimal bone health. $35, wholeearthsea.com
C TO GOOD HEALTH
Nature’s Way Vitamin C-500 With Bioflavonoids Just two capsules cover 1,667% of your daily value (DV) of vitamin C along with a host of potent antioxidants.$10.50, naturesway.com
Tolerant Foods Organic Black Bean Penne
The Honest Kitchen Pro Bloom Instant Goat’s Milk
This gluten-free and protein-rich pasta holds up well to cooking and tastes great. We dare you to fool your Italian friends at your next dinner party!
Serve as a digestive drink, drizzle over kibble or rehydrate freeze-dried pet food with this probiotic and digestive enzyme instant milk that’s perfect for cats, kittens, dogs and pups alike.
FEELING HOT HOT HOT
Scarpetta Ghost Pepper Pizza Sauce
Vital Planet Flora Dog and Cat 20 Billion
Ghost peppers have been rated as THE hottest pepper in the world, and here they give punch to this delicious seasoned garlic tomato sauce. No need to fear, it’s not as spicy as you might imagine as only a hint of the pepper is used – but we definitely recommend this sauce to the spice lovers among us! $7, saucesnlove.com
With 20 billion live cultures per serving, this vet-formulated probiotic powder is easy to scoop into your cat and dog’s wet food and will bolster their immune system to keep their little guts healthy and trips to the vet fewer. $30, vitalplanetpets.com for where to buy
A TASTE OF TUSCANY
Jovial Organic Gluten-Free Egg Tagliatelle
Caru Real Beef Stew
Hailing from Lucca in Tuscany, this artisan pasta contains just two ingredients – organic brown rice flour and organic eggs. Without any of the mealy or gummy texture that gluten-free pasta often has, this variety tastes fresh, light and wholesome. $5, jovialfoods.com
Non-GMO and containing USDA-inspected beef, these stews will be gone before you can say “come and get it!” This stew was an instant hit among the furry junior editors on staff. $5, carupetfood.com for where to buy
GET YOUR VEG
Paradise Herbs ORAC Energy Greens Falling short of 9 a day? Top up your daily servings with this supp that provides antioxidants from a boatload of vegetables and fruits. $60 to $100, paradiseherbs.com for where to buy
Barlean’s Olive Leaf Complex Natural Flavor Antiviral, antifungal, antibacterial and antibiotic olive leaf extract supports the immune system. $37, barleans.com HEALTHY JOINTS
Redd Remedies Joint Health Original 90 capsules Delivers a powerful dose of hyaluronic acid, chondroitin and collagen derived from natural eggshell membrane for better joint health. $75, reddremedies.com
CRAZY FOR KAMUT
JERKY FOR DOGS
Eden 100% Whole Grain Organic Kamut Ditialini
Petcurean SPIKE Grain Free Duck Jerky
When our senior graphic designer cooked this pasta for her husband, he had no idea it was even clean! It holds its shape and has a deliciously nutty flavor.
Resembling jerky for humans (warn your family members!), this dog treat made with cage-free duck will elicit some serious tail-waggin’ excitement. $11, petcurean.com
MADE FROM SCRATCH
Nona Lim Red Lentil Veggie Soup Simply heat and enjoy! This red lentil soup is studded with fresh veggies such as carrots, zucchini, celery and cilantro for a comforting and healthy dish that tastes like it was just cooked on the stove top. $5, nonalim.com
ANTIOXIDANTS FOR SUPER PETS
Zuke’s Super Betas Yummy Betas Blend These chewy fur-baby pleasers contain carrots, squash and turmeric, because pets deserve antioxidants, too! $7, zukes.com for where to buy
Bricker Labs GlutnGo With Tolerase Breaks down residual gluten consumed from foods that may contain hidden traces of it. $28, brickerlabs.com BEAUTY JUICE
NeoCell Derma Matrix Get gorgeous, glowing skin with hyaluronic acid, vitamin C and amla fruit extract. $25, neocell.com
NEW USE FOR AN ANCIENT GRAIN
SKIP THE STINK
Ancient Harvest Gluten-Free Supergrain Spaghetti
I and Love and You No Stink! Free Ranger Beef Bully Stix
This gluten-free spaghetti is infused with nutrientdense quinoa, a South American ancient seed, as well as non-GMO corn for a gluten-free blend that tastes every bit as good as wheat pasta. $3.50, ancientharvest.com
Made from grass-fed cows raised sans hormones or antibiotics, not only are these safe for your beloved pooch but they skip the stinky breath! $22, iandloveandyou.com for where to buy
clean choice awards
OILS & VINEGARS GARLIC INFUSION
Ellyndale Organics Coconut Infusions Garlic Give your dishes a garlicky tang without chopping a single clove with this infused virgin coconut oil. Use it for cooking or try drizzling it over popcorn!
DARK & DREAMY
O-Live & Co Gold Medal Blend Extra Virgin Olive Oil by Olisur
Equal Exchange Organic Bittersweet Chocolate Chips 70%
Made from olives that are grown in Chile and pressed within 2 hours of harvest, this fragrant, silky extravirgin oil has an ultra-low acidity level to put it among some of the best we’ve dipped into.
Made using organic Fair Trade cacao from Peru and sugar produced from small-scale farmers in Paraguay, these rich, dark morsels of dreamy chocolate have no additives or refined sweeteners, so you really can have your cake and eat it too. $5.50,
$8 to $10, o-liveandco.com
TWO FOR ONE
Carrington Farms Sriracha Coconut Cooking Oil
Gaea Fresh Kritsa Extra Virgin Olive Oil
Bob's Red Mill Organic Whole Wheat Flour
Why open two bottles when you can get it all in one? Liquid coconut oil is a perfect fit for cooking with just a touch of natural spicy chile flavor to impart a slight kick into your dishes.
A roundup of the world’s best EVOO’s wouldn’t be complete without a classic variety from Greece. This award winner hails from the island of Crete from one of the oldest olive groves in Greece dating back to 2500 BC. With full-bodied flavor, this EVOO is a must-try.
This 100% whole-wheat flour is stone-ground from US-grown hard red wheat with nothing added and nothing taken away. It’s perfect for breads and rolls and in muffin and cookie recipes. $5, bobsredmill.com
Vita Coco Coconut Oil
Castillo de Canena Biodynamic Extra Virgin Olive Oil
This company, known for its Brazilian coconut water, recently added this raw, extra-virgin coldpressed coconut oil to its product line – a classic, versatile oil to stock in your pantry. We love this not only for cooking but also as a moisturizer! $10, vitacoco.com for where to buy
A sign of a high-quality olive oil is a peppery kick and a tickle in the back of your throat – and this award-winning olive oil from Spain delivers. The olives are produced using biodynamic agriculture, a sustainable farming practice. $40, igourmet.com
SWEET TREATS FUN POPS
The Hyppo Gourmet Ice Pop Chocolate Sea Salt Organic cocoa and sea salt join forces for a delectably chocolaty and preservative-free ice pop made with whole milk and sweetened with low-process evaporated cane juice. $3.50, thehyppo.com
WEST COAST COOL
Bionaturae Organic Balsamic Vinegar
California Olive Ranch Rich and Robust Olive Oil
A classic vinegar to keep handy in your cupboard, this family recipe from Modena uses an age-old process to yield this gorgeous vinegar for salads, sauces and even drizzling over fruit.
We love this range of EVOO pressed from olives from California ranches – they classify their oils based on flavors and use, making it easy to pick the perfect oil for your needs. This variety is true to its name with zesty notes for bold flavor.
Go Raw Lemon Pie Sprouted Cookies
AN UNEXPECTED TWIST
Honey Ridge Farms Balsamic Honey Vinegar It might seem unusual for a balsamic to be produced by a honey farm, but this vinegar is made entirely from honey. The result? A smooth, subtly sweet vinegar with a delicate bite that you can use in place of regular balsamic. Plus, it’s sulfite-free! $13, honeyridgefarms.com
BAKING PURE VANILLA
Singing Dog Vanilla Organic Pure Vanilla Extract 4 oz This company uses a unique process to produce a totally clean, smooth and richly aromatic vanilla extract without added sugar, and its Fair Trade Plus partnership means the vanilla farmers share in the profits. $13, singingdogvanilla.com
The flavors of coconut, sprouted sesame seeds, dates and lemon oil converge for a crispy, organic snack that captures the taste of lemon pie. $5.50, goraw.com
Hail Merry Dark Chocolate Miracle Tart You don’t have to be a pastry chef to serve up these decadent tarts (but you can take the credit – we won’t tell). They’re made with just a handful of wholesome ingredients including a coconut oil and maple syrup ganache in an almond flour crust. $4, hailmerry.com
Kelapo Coconut Oil and Ghee 50/50 Blend
Ancient Harvest Organic Quinoa Flour
Baobest Pomegranate BaoBites
In a stroke of genius, Kelapo has blended two of our all-time favorite fats – coconut oil and ghee (aka clarified butter). The flavor is heavenly and it’s heat stable for cooking, or simply for schmearing on your morning toast.
Protein- and fiber-rich quinoa flour is a welcome innovation not only for allergy sufferers but for anyone who wants to up the nutritional value of their recipes. We loved using this for baking up delicious muffins, breads and pancakes. $12, ancientharvest.com
These snack bites pack the mighty antioxidant power of baobab, the dried pulp from the pod of ancient Baobab trees in South Africa. Paired with pomegranate, they’re bursting with vitamin C and potassium and are a good source of fiber. Sprinkle on salads, trail mix or cereal for a nutrient boost. $9, baobabfoods.com
Award-winning oils, one pressed within 2 hours of harvest, and a balsamic made from honey: meet the superior oils, vinegars and honeys taking top spots this year. MARCH 2016
clean choice awards
SNACKS PORTABLE PROTEIN
Justin’s Classic Almond Butter Squeeze Pack A great source of healthy fats and protein, this on-the-go almond butter makes the perfect snack pairing for celery sticks or apple slices. $2, justins.com
Biena Sea Salt Chickpea Snacks
Jackson's Honest Purple Heirloom Potato Chips
It didn’t take long for us to get hooked on these salty crispy chickpea treats. They’re made in the USA from non-GMO garbanzo beans, and just one serving delivers a whopping 6 grams of protein and 24% of your daily value (DV) of fiber.
These are made from heirloom potatoes that are cooked in coconut oil instead of industrially manufactured vegetable oils, resulting in potato chips that are not only super healthy but amazingly fresh, crispy and deeply flavorful.
Jovial Organic Einkorn Sourdough Rosemary Crackers
Enjoy Life Foods Light Sea Salt Plentils
Mediterranean Organic Kalamata Pitted Snack Olives With Cumin
These crackers are made from the ancient grain einkorn using a traditional leavening process and baked in an allergen-free facility for a highly digestible snack. Flavored with rosemary, these savory crackers are as tasty out of the box as they are alongside soup or hard cheeses. $4.50, jovialfoods.com
Made from nutrient-packed lentils, Plentils are a vegan, allergyfriendly and non-GMO snack. Lightly seasoned with sea salt, they’re a good-for-you alternative to potato chips with all the flavor and texture you’re yearning for.
Marinated in EVOO and a blend of fragrant organic herbs, these Mediterranean gems are bursting with flavor. The brilliant, mess-free packaging makes it easy to enjoy juicy olives at the office or on the road.
DUNK 'N' DIP WORTHY
Boomchickapop Sweet & Salty Kettle Corn
The New Primal Original Beef Stick
Late July Organic Sea Salt & Lime
A perennial office favorite, the combination of sweet and salty is a challenge to put down. Luckily for our waistlines, it has only 70 calories per 1-cup serving and a short (count ’em, four) ingredient list.
These beef jerky sticks are made from humanely raised, grass-fed cows and flavored with all-natural ingredients like honey, sea salt and lemon peel for a tasty treat that will quell your carnivorous cravings.
A big hit at the CE offices, we
where to buy
GMO limey crisps in just about everything. We love the fact that they stand up to some serious dunking. $4.50, latejuly.com for
EATS TO GO
CLIF Kit's Organic Fruit + Nut Bar Dark Chocolate Chili Almond
Kettle Brand Organic Country Style Barbeque
This gluten-, dairy- and soy-free fruit and nut bar, made with organic dates, almonds and dark chocolate and spiked with cayenne powder and cinnamon, keeps you nourished and energized when you’re on the move. $1.50, clifbar.com
Beware of these sweet and smoky flavor bombs – you won’t be able to stop at one! But don’t fret, they skip all the scary ingredients found in the average BBQ chip. $3, kettlebrandchips.com
Larabar Minis – Apple Pie and Cashew Cookie Variety Pack
Earthling Organics Rawnola Matcha Bar
Made with simple, wholesome ingredients like crunchy nuts, naturally sweet dates and chewy fruit, these two-bite energy bars deliver fiber and protein at less than 100 calories per bar to crush whatever bakery craving comes your way. $6 per box of 10, larabar.com
Flavored with matcha, these grain-free bars are chock-full of organic ingredients like almonds, coconut, pumpkin seeds and figs and are lightly sweetened with honey. $2, earthlingorganics.com
FROM THE SEA FROM THE OCEANS OF PORTUGAL
Bela Wild Caught Sardines – Cayenne Caught off the coast of Portugal, these smoked sardines are packed in a cayenne-flavored olive oil for the perfect amount of heat. $3, belasardines.com for where to buy LOW-MERCURY TUNA
Safe Catch Elite Tuna If mercury concerns have led you to pass on tuna lately, you might want to rethink your decision. Using wild skipjack tuna, this company tests each product to ensure the mercury content is well below the FDA limit – plus the can is BPA-free. $3.50, safecatch.com
AN ALASKAN GEM
Crunchies FreezeDried Pineapple
Royal Hawaiian Orchards Natural Macadamias
Sweet-tart and bold in flavor, this delicious freeze-dried fruit is 100% pineapple made from only the ripest fruit.
These top-quality macadamia nuts are grown with love and aloha in Hawaiian orchards and roasted to buttery perfection. Add them to your favorite cookie recipe for a rich, nutty crunch or enjoy them unadulterated out of the bag.
Natural Sea Wild Alaska Premium Pink Salmon No Salt Added
One of our favorite products from a company that prides itself on its sustainable fishing practices, this wild salmon in a BPA-free can makes for a quick and easy protein boost in salads and sandwiches. $5, naturalsea.com
Fifteen gloriously crunchy, chewy, nutty, salty, sweet and spicy snacks that will quash your every craving. MARCH 2016
Roast Jerk Chicken with
ONE SHOP SUPPERS
Get everything you need for a week’s worth of family meals in one walletfriendly trip to the grocery store. BY DINA CHENEY, PHOTOGRAPHY BY KRIS OSBORNE
Mango Sauce & Collard Greens SERVES 4. HANDS-ON TIME: 35 MINUTES. TOTAL TIME: 50 MINUTES.
Inspired by Jamaican cuisine, in which warming spices are often paired with vibrant fruits, this chicken dinner boasts an irresistible balance of savory and sweet. To easily slice the collard greens, stack the leaves, roll them up into a cylinder and cut crosswise into strips.
INGREDIENTS: • 3 tbsp plus 1 tsp apple cider vinegar, divided (TRY: Bragg Organic Apple Cider Vinegar) • 2 tsp raw honey, divided • ¼ tsp each sea salt, dried thyme, ground allspice and ground ginger • 1⁄8 tsp ground cayenne pepper • 8 bone-in, skinless chicken drumsticks (about 2 lb) • 1 bunch collard greens, stemmed and cut into 1-inch strips (about 4 cups) • ½ tsp olive oil • 2 strips all-natural turkey bacon (about 2 oz), no added nitrates or nitrites, finely chopped • ½ red onion, finely chopped • ¼ cup frozen mango cubes, thawed
INSTRUCTIONS: ONE: Preheat oven to 400˚F. Line a large rimmed baking sheet with foil; arrange an ovenproof rack over top and mist with cooking spray.
MONDAY COST PER PLATE:
TWO: In a large bowl, stir together 1 tbsp vinegar, 1 tsp honey, salt, thyme, allspice, ginger and cayenne. Add chicken and rub with mixture to coat. Arrange on rack on baking sheet and mist with cooking spray. Bake for 20 minutes. Turn chicken and mist with cooking spray. Bake until an instant-read thermometer inserted in thickest part of chicken reads 165˚F, about 20 minutes more. THREE: Meanwhile, arrange a steamer basket in a pot set over boiling water. Add collard greens to insert and steam
• 1 cup frozen green peas, thawed
until tender, about 10 minutes. Drain, pressing on greens with back of spoon to remove excess liquid. Brush a 10-inch nonstick skillet with oil and heat on medium. Add bacon and sauté, stirring often, until slightly browned, about 3 minutes. Add onion and sauté until translucent, about 4 minutes. Add collard greens, 2 tbsp vinegar and ¾ tsp honey and sauté until heated through, about 2 minutes. FOUR: Meanwhile, in a food processor, purée mango with remaining 1 tsp vinegar, ¼ tsp honey and 2 tbsp hot water, scraping down sides of bowl, until smooth, about 1 minute. Serve chicken with mango sauce and collard greens mixture. NUTRIENTS PER SERVING (2 DRUMSTICKS, ¼ CUP COLLARD GREENS MIXTURE, 1 TBSP MANGO SAUCE): CALORIES: 239, TOTAL FAT: 8 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 2 g, CARBS: 8.5 g, FIBER: 2 g, SUGARS: 5.5 g, PROTEIN: 32 g, SODIUM: 375 mg, CHOLESTEROL: 163 mg
Shrimp & Coconut Curry with Green Pea Pilaf SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 50 MINUTES.
Coconut milk adds creaminess to this comforting Indian-inspired meal. For the best texture, be sure to use full-fat milk and avoid boiling the sauce once it’s added. Use any leftover coconut milk in smoothies, oatmeal and baked goods, or stir it into your coffee for a dairy-free alternative to cream.
• 2 cloves garlic, minced • ½ tsp each garam masala, madras curry powder, ground cumin and ground coriander • ¼ tsp each ground cayenne pepper and black pepper • 1 cup jarred unsalted puréed strained tomatoes (aka passata) • 1 tbsp fresh lemon juice • 2 tsp raw honey • 13 oz large shrimp, peeled, deveined and tails removed • ½ cup coconut milk • 1 oz raw unsalted cashews, finely chopped • ¼ cup finely chopped fresh cilantro
INSTRUCTIONS: ONE: Brush a small saucepan with ½ tsp oil and heat on medium. Add half each of the onion and ginger and sauté, stirring often, until onion is translucent, about 2 minutes. Add rice and toast for 1 minute. Add broth, ¼ tsp salt and 1 cup water and bring to a boil. Reduce heat to low, cover and simmer gently until tender, 30 to 40 minutes, adding more water as needed. Remove from
heat and stir in peas. Cover and let stand for 10 minutes. Fluff with a fork. TWO: Meanwhile, brush a deep 10-inch nonstick skillet with remaining ½ tsp oil and heat on medium. Add remaining onion, ginger and garlic and sauté, stirring often, until onion is translucent, about 4 minutes. Stir in garam masala, curry, cumin, coriander, cayenne, black pepper and remaining ¼ tsp salt and cook, stirring, until fragrant, about 1 minute. Add tomatoes, lemon juice and honey; bring to a simmer and cook, stirring occasionally, until sauce is slightly thickened, about 2 minutes. THREE: Stir in shrimp and simmer just until opaque throughout, about 4 minutes. Stir in coconut milk and simmer gently for 1 minute (do not boil). Divide rice mixture among bowls. Top with shrimp mixture, cashews and cilantro, dividing evenly. NUTRIENTS PER SERVING (½ CUP SHRIMP MIXTURE AND ¾ CUP RICE MIXTURE): CALORIES: 421, TOTAL FAT: 11 g, SAT. FAT: 6.5 g, MONOUNSATURATED FAT: 2.5 g, POLYUNSATURATED FAT: 1 g, CARBS: 55 g, SUGARS: 10 g, PROTEIN: 26 g, SODIUM: 378 mg, CHOLESTEROL: 129 mg
TUESDAY COST PER PLATE:
INGREDIENTS: • 1 tsp coconut oil, divided • 1 large red onion, finely chopped, divided • 1-inch piece fresh ginger, peeled and grated, divided • 1 cup long-grain brown rice, rinsed • 1 cup low-sodium chicken broth • ½ tsp sea salt, divided
THURSDAY • 1 tsp raw honey (TRY: Wholesome! Organic Raw Honey) • 1 cup whole-wheat couscous • 2 tbsp chopped fresh cilantro
WEDNESDAY COST PER PLATE:
INSTRUCTIONS: ONE: Brush a Dutch oven or large heavybottomed saucepan with ½ tsp oil and heat on medium. Add onion, ginger and garlic and sauté, stirring frequently, until softened, about 3 minutes. Add carrots and turnip and sauté for 5 minutes. Add bell pepper, cumin, ¼ tsp salt, cinnamon, coriander and cayenne and sauté until bell pepper is tender, about 7 minutes.
COST PER PLATE:
– your dressing will still be delicious. For an extra burst of color, top up your bowl with grated carrot and diced cucumber.
INGREDIENTS: • 1 cup short-grain brown rice, rinsed (TRY: Lundberg Family Farms Organic Brown Short Grain Rice) • ½ cup white whole-wheat flour • 2 large egg whites • 1¼ cups whole-wheat panko bread crumbs • 1 small sweet potato, sliced into ¼-inch-thick rounds
SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 55 MINUTES.
TWO: Stir in chickpeas, tomatoes, raisins, orange juice, honey and 1 cup water and bring to a boil. Reduce heat to medium-low, cover and simmer for 20 to 25 minutes more, until all vegetables are tender and liquid has reduced.
Passata is a great flavor-enhancing pantry staple to have on hand for soups, stews, sauces and chilies. Here, we’ve added the jarred purée to warmly spiced chickpeas to make a vibrantly colored, rich-tasting vegetarian stew. If you’re not a fan of cilantro, use fresh parsley instead.
THREE: Meanwhile, to a heat-proof bowl, add couscous and 1¼ cups boiling water. Stir in remaining ½ tsp oil and ¼ tsp salt. Cover and let stand until tender, about 5 minutes. Fluff with a fork and divide among bowls. Top with chickpea mixture and cilantro, dividing evenly.
• 1 green onion, dark green parts only, thinly sliced
NUTRIENTS PER SERVING
• 1 tsp olive oil, divided
(1½ CUPS STEW AND ¾ CUP COUSCOUS): CALORIES: 470, TOTAL FAT: 4 g, SAT. FAT: 0 g, CARBS: 94 g, FIBER: 18 g, SUGARS: 18 g, PROTEIN: 19 g, SODIUM: 347 mg, CHOLESTEROL: 0 mg
Moroccan Chickpea Stew with Whole-Wheat Couscous
• 1 red onion, finely chopped • 1-inch piece fresh ginger, peeled and minced • 2 carrots, diced • 1 red bell pepper, diced • ½ tsp ground cumin • ½ tsp sea salt, divided • ¼ tsp plus 1⁄8 tsp ground cinnamon • ¼ tsp ground coriander • 1⁄8 tsp ground cayenne pepper • 2 15-oz BPA-free cans unsalted chickpeas (aka garbanzo beans), drained and rinsed • 1½ cups jarred unsalted puréed strained tomatoes (aka passata) • 2 tbsp unsweetened raisins • 2 tbsp fresh orange juice
• 3½ oz smoked salmon, sliced • 1 avocado, peeled, pitted and diced
• 1 sheet toasted nori, crumbled
DRESSING • ¼ cup rice vinegar • 2 tbsp safflower oil • 4 cloves garlic, minced • 1-inch piece fresh ginger, peeled and minced • 2 tsp white miso paste • 2 tsp raw honey • ¼ tsp pure wasabi powder
• 2 cloves garlic, minced • 1 turnip, diced
• 1 cup frozen shelled edamame, cooked and cooled
Smoked Salmon & Sweet Potato Sushi Bowls with Wasabi Dressing SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 55 MINUTES.
For a lighter (yet still crispy!) take on tempura, we’ve coated sweet potato in panko and baked it instead of using the traditional frying technique. Wasabi powder, or Japanese horseradish, adds authentic flavor and a punch of heat to the dressing. Look for it in the spice aisle of specialty grocery stores or Asian markets. If you can’t find it, don’t worry
INSTRUCTIONS: ONE: Preheat oven to 400˚F. Line a baking sheet with parchment paper. Cook rice according to package directions. TWO: Meanwhile, to a small bowl, add flour. In a separate small bowl, whisk egg whites with 2 tbsp water. To a third small bowl, add panko. Working 1 at a time, dredge potato in flour, turning to coat; then dip in egg mixture, shaking off excess; dredge in panko, turning to coat. Arrange on baking sheet; mist with cooking spray. Bake for 20 minutes. Turn and mist with cooking spray; bake until potato is fork-tender and panko is golden, about 20 minutes more.
THREE: Meanwhile, prepare dressing: In a small bowl or jar with tight-fitting lid, whisk or shake together all dressing ingredients and 2 tbsp water. FOUR: Divide rice, sweet potato, edamame, salmon, avocado, onion and nori among bowls. Drizzle with desired amount of dressing. NUTRIENTS PER SERVING (¼ OF RECIPE): CALORIES: 555, TOTAL FAT: 20 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 8 g, POLYUNSATURATED FAT: 8 g, CARBS: 80 g, FIBER: 13 g, SUGARS: 10 g, PROTEIN: 20 g, SODIUM: 304 mg, CHOLESTEROL: 6 mg
with Pesto, Butternut Squash & Mushrooms SERVES 4. HANDS-ON TIME: 45 MINUTES. TOTAL TIME: 1 HOUR, 35 MINUTES (PLUS COOLING TIME).
Colorful and full of flavor, this gluten-free, grain-free “pizza” features a crust made of cauliflower, garlic, egg whites and cheese – no flour! To save time, prep and roast the butternut squash and mushrooms first.
INGREDIENTS: • ½ butternut squash (narrow neck end), peeled, halved lengthwise and sliced into ¼-inch-thick half moons • 5 oz white button mushrooms, stemmed and sliced ¼ inch thick • ¼ tsp sea salt, divided • 1 head cauliflower, stalk removed, chopped into 1-inch florets (about 6 cups) • 4 large egg whites, lightly beaten • ½ cup plus 2 tbsp grated Parmesan cheese, divided • ½ cup grated mozzarella cheese • 4 small cloves garlic, divided (NOTE: Mince 2, leave 2 whole.) • ½ tsp dried oregano • 1⁄8 tsp ground black pepper • 1 cup packed fresh basil • ¼ cup raw unsalted pine nuts • 1½ tbsp extra-virgin olive oil
INSTRUCTIONS: ONE: Arrange 1 rack in upper third and 1 rack in center of oven; preheat to 425°F. Line a large baking sheet with parchment paper. Mist a 12-inch nonstick pizza pan with cooking spray. TWO: Spread squash on half of baking sheet; spread mushrooms on remaining half. Mist squash and mushrooms with cooking spray and sprinkle with 1⁄8 tsp salt. Bake on upper-third rack for 10 minutes. Turn squash and mushrooms and mist with cooking spray. Bake until squash is tender and mushrooms are golden brown, about 10 minutes more. THREE: Meanwhile, place cauliflower in a food processor and pulse about 30 times, until mixture resembles rice grains. Transfer
to a steamer basket and set over a saucepan with 3 inches of boiling water. Cover and steam until cauliflower is tender, about 10 minutes. Set a fine mesh sieve over a bowl and line with several layers of paper towel or a kitchen towel. Transfer cauliflower to strainer and allow to cool to room temperature, stirring occasionally to allow steam to escape, about 20 minutes. When cool enough to handle, press all the water out of cauliflower using a rubber spatula. Discard water and fluff cauliflower with a fork. Transfer to a medium bowl. FOUR: To bowl, add egg whites, ½ cup Parmesan, mozzarella, minced garlic, oregano and pepper and stir gently with a rubber spatula until ingredients come together (dough will be wet). Pour mixture onto prepared pizza pan and press to the edges of the pan; dough will be about ¼ inch thick. Bake on center rack until very light golden and somewhat crisp around the edges, about 30 minutes.
COST PER PLATE:
FIVE: Meanwhile, add remaining 2 whole cloves garlic to a mini food processor and pulse until finely chopped, 8 to 10 seconds. Add basil, pine nuts, oil and remaining 1⁄8 tsp salt, and purée until a chunky sauce forms, scraping down the sides of the bowl once, about 1 minute (you should yield about ½ cup). SIX: Slather baked crust with pesto, top with squash and mushrooms, sprinkle evenly with remaining 2 tbsp Parmesan, and bake until cheese melts, about 8 to 10 minutes more. Let cool for 5 minutes, slide onto a cutting board and slice. NUTRIENTS PER SERVING (¼ OF PIZZA): CALORIES: 298, TOTAL FAT: 19 g, SAT. FAT: 5 g, MONOUNSATURATED FAT: 8 g, POLYUNSATURATED FAT: 4 g, CARBS: 20 g, FIBER: 6 g, SUGARS: 6 g, PROTEIN: 17 g, SODIUM: 541 mg, CHOLESTEROL: 22 mg
TAKE THIS LIST TO THE GROCERY STORE FOR YOUR EASIEST SHOPPING EXPERIENCE EVER! MONDAY
Roast Jerk Chicken
Shrimp & Coconut Curry
Moroccan Chickpea Stew
Salmon & Sweet Potato Sushi Bowls
8 bone-in, skinless
chicken drumsticks (about 2 lb) $6.69 1 bunch collard greens $2.00 2 oz all-natural turkey bacon, no added nitrates or nitrites $1.20 ½ red onion $0.96 2 oz frozen mango cubes $0.44
Total: $11.29 PANTRY STAPLES Olive oil cooking spray
½ butternut squash
$0.92 $0.92 ginger ginger
$0.20 $0.63 $0.82 $2.25
cans chickpeas (aka garbanzo beans) $5.00
Apple cider vinegar Raw honey
(narrow neck end) $0.80 5 oz white mushrooms $1.00 1 head cauliflower $4.49 4 large eggs $1.92 2½ oz Parmesan cheese $2.19 2 oz mozzarella cheese $0.50 4 small cloves garlic $0.24 ½ bunch fresh basil $0.75 1¼ oz raw unsalted pine nuts $2.50
Sea salt Dried thyme
Olive oil cooking spray
pepper Olive oil
Ground black pepper Extra-virgin olive oil
bread crumbs pepper
A week of pepper
strained tomatoes (aka passata)
GROCERIES FOR JUST
Smoked Salmon & Sweet Potato Sushi Bowls
(SEE RECIPE, P. 72)
strained tomatoes (aka passata)
meal plan // recipes
Eat Clean for 14 Days And Feel Great! How do you keep it healthy while still enjoying delicious, satisfying meals? It’s all about choosing whole, nourishing foods that taste incredible. Let this meal plan guide the way!
RECIPES BY HEATHER BAINBRIDGE, RD, CDN, PHOTOGRAPHY BY KRIS OSBORNE
GET MORE HEALTHY MEAL PLANS AND EASY SHOPPING LISTS ONLINE! VISIT CLEANEATING.COM/MEAL-PLANNING MARCH 2016
recipes // meal plan
SHOPPING LIST: WEEK 1
NOTE: Clean Eating shopping lists include all the items you’ll need to prepare 70 meals for one adult (with leftovers). At the end of Week Two, freeze any unused items for future use.
2 oz whole flaxseeds
1 bottle sea salt
5½ oz goat cheese
1 package whole-wheat wraps
1 bag chia seeds (TRY: Nutiva
1 box baking soda
4 oz shredded Parmesan cheese
1 package whole-wheat pitas
1 bottle raw honey
½ dozen large eggs
1 package whole-grain
½ qt milk (dairy or unsweetened
spaghetti 1 container old-fashioned rolled oats 1 bag oat flour 1 bag dark rye flour 1 box quinoa
Organic Chia Seeds) 1 bottle extra-virgin olive oil (TRY: O-Live & Co Extra Virgin Olive Oil) 1 bottle safflower oil
1 24-oz jar pasta sauce
1 15-oz BPA-free can
1 bottle balsamic vinegar
unsalted chickpeas 1 bottle ground cinnamon 1 bottle ground cumin 1 bottle red pepper flakes 1 bottle dried rosemary 1 bottle dried thyme 1 bottle garlic powder 1 bottle ground black pepper
1 1-lb bag frozen whole
rice, almond or soy milk) ½ qt buttermilk 1 15-oz container whole milk ricotta cheese 1 17.6-oz container plain Greek yogurt 1 lb extra lean ground beef 8 oz extra lean ground turkey 4 oz boneless pork chop 3 4-oz boneless, skinless chicken breasts 9 oz boneless, skinless salmon fillet
VEGGIES & FRUITS 5 apples 2 bananas 3 kiwi 2 lemons 1 lime 4 oranges 1 pint strawberries ½ pint cherry tomatoes 1 avocado 22 oz baby spinach 12 oz thin asparagus spears
NUTS, SEEDS & OILS 1 jar natural unsalted nut butter 1 oz roasted unsalted peanuts 6½ oz raw unsalted walnuts 3 oz raw unsalted pine nuts 3 oz sliced raw unsalted almonds
2 large mangos 1¼ lb white mushrooms 2 heads garlic 2 bunches fresh cilantro 2 bunches fresh basil 1 large red onion 1 2-lb spaghetti squash 1 sweet potato 1 Thai red chile pepper 2 vine tomatoes EVOO = extra-virgin olive oil
(TRY: Earthbound Farm Organic Frozen Berry Basket Blend) 1 10-oz frozen petite or baby peas 1 bag date sugar 1 bottle fish sauce
BREAKFAST: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers p. 77) ¼ avocado, mashed
SNACK: ½ cup Greek yogurt with 1 kiwi, chopped
Mexican Chicken Wrap: On 1 wrap, place 4 oz baked, chopped chicken breast, ¼ avocado, mashed, ¼ cup chopped spinach, 2 slices red onion, 1 slice tomato, 2 tbsp cilantro and ¼ tsp cumin 1 orange
1 large papaya or
edamame (shelled) 1 10-oz bag frozen mixed berries
1 head broccoli
1 oz green beans
1 jar whole-grain mustard
BREAKFAST: 1 slice Rye ’n’ Oat Soda Energy Bread (see recipe, p. 77; save leftovers) with 1½ tbsp nut butter 1 cup sliced strawberries
9 oz celery
cranberries 2 8-oz containers hummus
meal plan: week 1
1 zucchini 20 oz carrots
3 oz dried unsweetened
SNACK: 1 carrot, sliced, with 2 tbsp hummus 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77) DINNER: 1 serving Roman Beef Spaghetti Bake (see recipe, p. 80; save leftovers) Spinach Salad: Toss 2 cups baby spinach, 2 tbsp each chopped carrots and celery, 1 tbsp each dried cranberries and red onion; top with 1½ tbsp balsamic vinegar mixed with 1 tsp EVOO and ½ tsp honey
SNACK: ½ cup Greek yogurt with 1 orange, segmented LUNCH: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), reheated 1 carrot, sliced 2 tbsp hummus SNACK: 1 apple 1½ tbsp nut butter DINNER: Lemon Pepper & Thyme Salmon:
Season 9 oz salmon with pinch each thyme, salt and black pepper and 2 tbsp lemon juice (eat half; save leftovers) 1 cup cooked quinoa; season with pinch each garlic powder and dried rosemary 2 cups spinach; steam with ½ clove garlic, minced
Berry Oatmeal: Cook ½ cup oats in 1 cup milk and top with 1 cup frozen mixed berries, thawed, and 1 tbsp sliced almonds
SNACK: 1 orange LUNCH: California Salmon Spinach Salad: Toss 3 cups spinach, Lemon
Pepper & Thyme Salmon (leftovers), ½ avocado, chopped, ¼ cup each chopped broccoli, carrots and tomatoes, 1 oz goat cheese and 2 tbsp balsamic vinegar 1 apple SNACK: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted, with 1½ tbsp nut butter DINNER: 1 serving Springtime Spaghetti with Pesto, Asparagus & Zucchini (see recipe, p. 47)
CALORIES: 1,632, FAT: 67 g, SAT. FAT: 21 g,
CALORIES: 1,676, FAT: 78 g, SAT. FAT: 21 g,
CALORIES: 1,848, FAT: 86 g, SAT. FAT: 15.5 g,
CARBS: 185 g, FIBER: 40 g, SUGARS: 69 g,
CARBS: 168 g, FIBER: 35 g, SUGARS: 69 g,
CARBS: 205 g, FIBER: 45 g, SUGARS: 75 g,
PROTEIN: 90 g, SODIUM: 1,524 mg,
PROTEIN: 92 g, SODIUM: 2,198 mg,
PROTEIN: 81 g, SODIUM: 1,224 mg,
CHOLESTEROL: 234 mg
CHOLESTEROL: 222 mg
CHOLESTEROL: 119 mg
CRANBERRIES TAMARA KULIKOVA/SHUTTERSTOCK
PROTEINS & DAIRY
Rye ’n’ Oat Soda Energy Bread
• ½ cup plus 2 tbsp oldfashioned rolled oats, divided
MAKES 14 SLICES. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 1 HOUR, 10 MINUTES.
• ½ cup dried unsweetened cranberries
INSTRUCTIONS: ONE: Preheat oven to 375°F. In a large bowl, mix 2¼ cups rye flour, oat flour, baking soda and salt.
• 2½ cups dark rye flour, divided • 1½ cups oat flour • 1 tsp baking soda • ¾ tsp sea salt • 1 egg, beaten • 1¾ cups buttermilk • 3 tbsp raw honey • 3 tbsp safflower oil
• ¼ cup whole flaxseeds
TWO: In a medium bowl, whisk egg, buttermilk, honey and oil; add to dry mixture and stir until a dough forms. Add ½ cup oats, cranberries and flaxseeds. Mix until well
combined (dough will be slightly sticky). THREE: On a clean surface, sprinkle remaining ¼ cup rye flour. Scrape dough onto countertop and knead a few times to incorporate flour until dough is soft but slightly sticky. Form into a long oval. Sprinkle remaining 2 tbsp oats on top. With a knife, cut a shallow "X" in middle of dough. FOUR: Transfer to a parchment-lined baking sheet. Bake for 45 to 50 minutes. To test doneness, listen for a slightly hollow sound when
NOTE: If following our Meal Plan, slice and freeze bread after 3 days to ensure freshness.
bread is tapped. Let cool for 5 minutes before slicing. NUTRIENTS PER SERVING (1 SLICE): CALORIES: 208, TOTAL FAT: 6 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 3 g, CARBS: 34 g, FIBER: 7 g, SUGARS: 9 g, PROTEIN: 7 g, SODIUM: 231 mg, CHOLESTEROL: 17 mg
BREAKFAST: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, above), toasted, with 1 tbsp nut butter and ¼ banana, sliced Remaining ¾ banana
BREAKFAST: ½ cup Greek yogurt with 1 cup sliced strawberries 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, above), toasted
Banana-Chia Oatmeal: Cook
Veggie Omelette: Sauté 1 cup
½ cup oats in 1 cup milk and top with 1 banana, chopped, 1 tbsp chia seeds and pinch of cinnamon
SNACK: ½ cup Greek yogurt with 1 apple, diced, and sprinkle of cinnamon
SNACK: 1 orange and ½ oz walnuts
spinach, ¼ cup diced tomatoes and 1 tbsp red onion in ½ tsp safflower oil; whisk 1 egg, 1 tsp water and pinch pepper flakes; add to pan; when egg begins to set, add ½ oz goat cheese; cook until set, fold, cook 1 minute 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted
Turkey Pita: Cook and crumble
Mushroom Cheeseburger: Form 4 oz ground turkey into a patty with pinch each salt and black pepper and cook; sauté 8 oz mushrooms with 2 cloves garlic, minced; serve burger in a pita with ½ oz goat cheese, 1 slice red onion, ¼ cup mushrooms (save leftovers) 1 cup broccoli florets with 2 tbsp hummus 1 kiwi
4 oz ground turkey; season with pinch each salt and black pepper; stuff into a pita with ¼ cup chickpeas, 2 tbsp shredded carrot, 1 slice red onion, 2 tbsp hummus and 1 tbsp cilantro Remaining carrot, sliced
SNACK: 1 hard-boiled egg 1 carrot, sliced DINNER: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), reheated ½ slice Rye ’n’ Oat Soda Energy Bread (leftovers, above) with 2 tsp EVOO for dipping
SNACK: ½ cup frozen edamame; steam and sprinkle with salt 1 apple DINNER: Rosemary Chicken: Top 4 oz
chicken breast with 1 tbsp lemon juice, 1 clove garlic, minced, ½ tsp rosemary and pinch each salt and black pepper; bake ½ cup broccoli; steamed Mix 1 cup cooked quinoa with ½ cup sautéed mushrooms (leftovers)
SNACK: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, above), toasted, with ½ oz goat cheese LUNCH: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), thawed and reheated SNACK: 2 stalks celery, sliced, with 2 tbsp hummus ½ oz walnuts DINNER: Parmesan Baked Chicken: Top
4 oz chicken breast, baked, with 2 tbsp Parmesan, ½ tsp dried thyme and dash black pepper 3 slices tomato; top with 1 oz goat cheese and 1 tbsp cilantro Chickpea Salad: Toss 1 cup chickpeas with 2 tbsp each diced carrot, celery and red onion; dress with 2 tsp cilantro mixed with 1 tbsp balsamic vinegar and ½ tsp EVOO
SNACK: 1 apple LUNCH: 1 serving Shredded Papaya Salad (see recipe, p. 55); 1 kiwi SNACK: ½ cup chickpeas with 1 tbsp balsamic vinegar, 2 tsp cilantro, ½ tsp EVOO, pinch salt and black pepper DINNER: Honey Mustard Pork: Top 4-oz
pork chop with mix of 1 tbsp mustard, 1 tsp honey, ½ tsp balsamic vinegar and pinch each rosemary and black pepper; bake 1 sweet potato, chopped; bake and top with 1 tbsp Parmesan, 2 tsp pine nuts, 1 tsp EVOO and pinch black pepper Spinach Salad*
CALORIES: 1,819, FAT: 85 g, SAT. FAT: 28 g,
CALORIES: 1,754, FAT: 63 g, SAT. FAT: 18 g,
CALORIES: 1,779, FAT: 75 g, SAT. FAT: 22 g,
CALORIES: 1,353, FAT: 53.5 g, SAT. FAT: 12 g,
CARBS: 189 g, FIBER: 36 g, SUGARS: 76 g,
CARBS: 200 g, FIBER: 26 g, SUGARS: 64 g,
CARBS: 184 g, FIBER: 41 g, SUGARS: 57 g,
CARBS: 164 g, FIBER: 32 g, SUGARS: 73 g,
PROTEIN: 95 g, SODIUM: 1,487 mg,
PROTEIN: 112 g, SODIUM: 1,195 mg,
PROTEIN: 107 g, SODIUM: 1,890 mg,
PROTEIN: 67 g, SODIUM: 1,541 mg,
CHOLESTEROL: 411 mg
CHOLESTEROL: 242 mg
CHOLESTEROL: 207 mg
CHOLESTEROL: 298 mg
* Spinach Salad Toss 2 cups spinach, 2 tbsp each chopped carrots and celery, 1 tbsp each dried cranberries and red onion; dress with 1½ tbsp balsamic vinegar mixed with 1 tsp EVOO and ½ tsp honey MARCH 2016
recipes // meal plan
SHOPPING LIST: WEEK 2 PROTEINS & DAIRY ½ qt milk (dairy or unsweetened
rice, almond or soy milk) 1 8-oz container plain Greek yogurt 1 pint cottage cheese 5 oz boneless cod fillet 1 lb jumbo shrimp 4 oz chicken breast tenderloins 12 oz lean beef sirloin 1 all-natural veggie burger (TRY: Amy’s California Veggie Burger)
VEGGIES & FRUITS 2 apples 3 bananas
NOTE: Clean Eating shopping lists include all the items you’ll need to prepare 70 meals for one adult (with leftovers). At the end of Week Two, freeze any unused items for future use.
1 15-oz BPA-free can unsalted
black beans 1 package arrowroot powder 1 bottle reduced-sodium
soy sauce 1 bottle rice vinegar 1 jar unsalted puréed strained tomatoes (aka passata) 2 10-oz bags frozen pineapple chunks 1 8-oz container hummus 1 bottle brown rice vinegar 1 bottle sriracha sauce 1 bottle ground cayenne pepper 1 bottle ground coriander 1 bag unsweetened raisins
3 kiwi 1 large Asian pear
EVOO = extra-virgin olive oil
Hot ’n’ Creamy Buckwheat & Oats SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 15 MINUTES.
INGREDIENTS: • 1 cup buckwheat cereal • ½ cup old-fashioned rolled oats • 3 tbsp chia seeds • 5 tbsp sliced almonds • 4 tsp sesame seeds • 1½ tsp ground cinnamon • 10 large strawberries, sliced • 2 kiwi, peeled and diced
INSTRUCTIONS: ONE: In a medium saucepan, bring 5 cups water to a boil. Add buckwheat, oats and chia, whisking immediately to prevent chia from clumping; reduce heat to medium. Cook for 5 minutes, stirring occasionally. Remove from heat and set aside, covered, for 5 minutes.
1 lemon 1 pint strawberries 1 avocado 5-inch piece fresh ginger 2 large heads garlic 2 leeks 1 turnip 4 small heads baby bok choy 2 small red onions 1 bag soybean sprouts 1 bunch bok choy 1 bunch kale 1 small bunch cilantro 1 red bell pepper 4 oz spring mix greens 1 large bunch radishes 1 sweet potato 1 pint grape tomatoes
WHOLE GRAINS 1 bag buckwheat cereal (TRY:
Bob's Red Mill Organic Creamy Buckwheat Hot Cereal) 1 box whole-wheat couscous
meal plan: week 2 MONDAY
BREAKFAST: 1 serving Hot ’n’ Creamy Buckwheat & Oats (see recipe, above; save leftovers)
BREAKFAST: 1 serving Hot ’n’ Creamy Buckwheat & Oats (leftovers, above), reheated
BREAKFAST: 1 serving Hot ’n’ Creamy Buckwheat & Oats (leftovers, above), reheated
SNACK: ½ cup cottage cheese with ½ cup mixed frozen berries, thawed LUNCH: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), thawed and reheated 1 pita with 2 tbsp hummus SNACK: 1 apple 1 oz walnut halves
SNACK: 1 hard-boiled egg LUNCH: 1 serving Sesame Shrimp (leftovers, p. 81), reheated 1 orange SNACK: ½ slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted, with 1 tbsp nut butter DINNER: Cranberry Kale: Sauté 1 bunch
SNACK: 2 stalks celery with 1 oz goat cheese LUNCH: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), thawed and reheated 1 pita SNACK: Cinnamon Pineapple Cottage Cheese: Mix ¾ cup frozen
pineapple, thawed and chopped, ½ cup cottage cheese, 1 tsp chia seeds and pinch cinnamon
DINNER: 1 serving Sesame Shrimp (see recipe, p. 81; save leftovers)
kale, chopped, and 2 cloves garlic, minced, in 1 tbsp EVOO; stir in 2 tbsp each dried cranberries and pine nuts; add ½ cup to wrap (below), eat 1½ cups; save leftovers Veggie Burger Wrap: In 1 wrap, place 1 veggie burger, cooked, ½ cup Cranberry Kale, ¼ cup black beans, 1 slice red onion and 1 tbsp hummus
CALORIES: 1,728, FAT: 69 g, SAT. FAT: 14 g,
CALORIES: 1,726, FAT: 61 g, SAT. FAT: 11 g,
CALORIES: 1,542, FAT: 55 g, SAT. FAT: 16 g,
CARBS: 198 g, FIBER: 42 g, SUGARS: 47 g,
CARBS: 381 g, FIBER: 44 g, SUGARS: 37 g,
CARBS: 176 g, FIBER: 32 g, SUGARS: 39 g,
PROTEIN: 92 g, SODIUM: 1,675 mg,
PROTEIN: 81 g, SODIUM: 2,287 mg,
PROTEIN: 92 g, SODIUM: 1,785 mg,
CHOLESTEROL: 246 mg
CHOLESTEROL: 358 mg
CHOLESTEROL: 259 mg
NUTS, SEEDS & OILS 1 bottle sesame oil 1 bottle sesame seeds 1 bottle olive oil
DINNER: 1 serving Sesame Shrimp (leftovers, p. 81), reheated
EXTRAS 1 3-oz pouch wild albacore
tuna (TRY: Wild Planet Wild Albacore Tuna) 2 15-oz cans unsalted chickpeas
LEEKS BINH THANH BUI/SHUTTERSTOCK
TWO: Stir almonds, sesame seeds and cinnamon into oats. To serve, spoon out 1¼ cups oat mixture into a bowl and top with a generous 1⁄3 cup strawberries and ¼ cup kiwi. NUTRIENTS PER SERVING (1¼ CUPS OAT MIXTURE, 1⁄3 CUP STRAWBERRIES, ¼ CUP KIWI): CALORIES: 392, TOTAL FAT: 9 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 4 g, CARBS: 64 g, FIBER: 13 g, SUGARS: 6 g, PROTEIN: 11 g, SODIUM: 3 mg, CHOLESTEROL: 0 mg
NOTE: If following our Meal Plan, refrigerate 2 servings of oat mixture and fruit separately. Reheat a serving of oat mixture when called for, adding a little water or milk to thin to desired consistency; top with fruit.
BREAKFAST: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted, with 1½ tbsp nut butter and 1 tsp honey
BREAKFAST: 1 cup cottage cheese with 1 cup sliced strawberries and ½ oz walnuts
Berry-Chia Oatmeal: Cook ½ cup
Warm Cinn-Apple Walnut Yogurt: Mix ½ cup Greek yogurt
with 1 apple, chopped and heated, 1 tbsp chopped walnuts and pinch cinnamon SNACK: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted, with 1 oz goat cheese LUNCH: 1 serving Moroccan Chickpea Stew with Whole-Wheat Couscous (see recipe, p. 72) SNACK: 1 pita, toasted, with 2 tbsp hummus DINNER: 5 oz cod; pan-fry with 1 tsp EVOO, ½ clove garlic, chopped, and pinch thyme 1 cup Cranberry Kale (leftovers) 1 sweet potato; bake and drizzle with 1 tsp EVOO ½ cup frozen pineapple, thawed
SNACK: 1 banana ½ cup Greek yogurt with 1 tsp chia seeds LUNCH: Tuna Salad Avocado Wrap: Mix
3 oz tuna, ¼ avocado, mashed, 1 tbsp each chopped carrot and celery, 2 tsp chopped cilantro and 1 tsp lemon juice; stuff in wrap with ¼ cup spring mix 1 cup sliced strawberries SNACK: 1 cup grape tomatoes DINNER: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), thawed and reheated Spring Mix Salad: Toss 2 cups spring mix, 2 tbsp each chopped carrot, celery and red onion and 2 tsp pine nuts; dress with 1½ tbsp balsamic vinegar mixed with 1 tsp mustard and 1 tsp EVOO
SNACK: 1 banana ½ oz walnuts LUNCH: 1 serving Sesame Shrimp (leftovers, p. 81), thawed and reheated 1 kiwi SNACK: ¾ cup frozen pineapple, thawed DINNER: Sauté 4 oz chicken tenderloins, 1 cup chopped radishes and ½ cup chopped leek in 2 tsp EVOO; season with ¼ tsp garlic powder 1 cup black beans, heated with 2 tbsp chopped red onion and ¼ tsp cumin; top with 2 tsp chopped cilantro
BREAKFAST: oats in 1 cup milk and top with ½ cup frozen mixed berries, thawed, and 1 tbsp chia seeds SNACK: 1 hard-boiled egg ½ oz walnuts LUNCH: Black Bean Avocado Chia Wrap Pizza: On a wrap, spread
¾ avocado, mashed with ½ tsp lemon juice and 1 tsp chia seeds, and top with ½ cup black beans and 5 grape tomatoes, chopped; toast ½ cup grape tomatoes 1 orange SNACK: ½ slice Rye ’n’ Oat Soda Energy Bread (leftovers from Week 1, p. 77), toasted 1 banana DINNER: 1 serving Sweet & Spicy Beef Stir-Fry with Asian Pear Sauce (see recipe, p. 37)
CALORIES: 1,682, FAT: 56 g, SAT. FAT: 17 g,
CALORIES: 1,456, FAT: 68 g, SAT. FAT: 21 g,
CALORIES: 1,689, FAT: 61 g, SAT. FAT: 10 g,
CALORIES: 1,717, FAT: 75 g, SAT. FAT: 11 g,
CARBS: 231.5 g, FIBER: 41 g, SUGARS: 68 g,
CARBS: 157 g, FIBER: 31 g, SUGARS: 62 g,
CARBS: 182 g, FIBER: 46 g, SUGARS: 57 g,
CARBS: 209 g, FIBER: 58 g, SUGARS: 64 g,
PROTEIN: 81 g, SODIUM: 1,559 mg,
PROTEIN: 69 g, SODIUM: 1,661 mg,
PROTEIN: 117 g, SODIUM: 1,432 mg,
PROTEIN: 75.5 g, SODIUM: 1,425 mg,
CHOLESTEROL: 148 mg
CHOLESTEROL: 152 mg
CHOLESTEROL: 295 mg
CHOLESTEROL: 254 mg
recipes // meal plan
Roman Beef Spaghetti Bake SERVES 8. HANDS-ON TIME: 35 MINUTES. TOTAL TIME: 55 MINUTES.
INGREDIENTS: • 1 2-lb spaghetti squash • 2 tsp extra-virgin olive oil • ¼ tsp sea salt • ¼ tsp ground black pepper, divided • 1 lb extra-lean ground beef • 1½ tsp red pepper flakes • 3 cloves garlic, minced • 8 oz white mushrooms, diced • 4 cups baby spinach, thinly sliced • ¼ cup raw unsalted pine nuts, toasted • 1 24-oz jar pasta sauce • 1 15-oz container whole milk ricotta cheese • 1⁄3 cup shredded Parmesan cheese
INSTRUCTIONS: ONE: Preheat oven to 400°F. Halve squash and scrape out seeds. Brush inside of squash with oil and sprinkle with salt and 1⁄8 tsp black pepper. Place squash on a baking sheet, cut sides down, and roast for 35 minutes, until soft. Remove from oven and scrape out flesh with a fork. (NOTE: You should have about 4 cups squash.)
TIP: If following our Meal Plan, refrigerate 2 servings in individual containers and freeze 4 servings; reheat when called for.
Reduce oven temperature to 350°F. TWO: Meanwhile, in a large pot on medium-high, sauté beef, pepper flakes and remaining 1⁄8 tsp black pepper for 8 minutes, breaking beef apart, until juices are released. Add garlic and sauté for 2 to 3 minutes. Add mushrooms and sauté for 5 to 7 minutes. Add spinach and cook until spinach starts to wilt, about 1 minute. Add pine nuts, pasta sauce, ricotta and reserved spaghetti squash; stir until well mixed. THREE: Transfer mixture to an 8 x 10-inch baking dish; top with Parmesan. Cover casserole loosely with foil. Bake for 20 minutes, removing foil during last 5 minutes of baking. Remove casserole from oven and let cool for 5 minutes before serving. NUTRIENTS PER SERVING (2 CUPS): CALORIES: 311, TOTAL FAT: 17 g, SAT. FAT: 7 g, MONOUNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 2 g, CARBS: 18 g, FIBER: 4 g, SUGARS: 9 g, PROTEIN: 23 g, SODIUM: 471 mg, CHOLESTEROL: 65 mg
NOTE: If following our Meal Plan, refrigerate 2 servings in individual containers and freeze 1 serving; reheat when called for.
Sesame Shrimp SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.
INGREDIENTS: • 1 lb jumbo shrimp, peeled, deveined and tails removed
• 1 bunch bok choy, thinly sliced (about 6½ cups) • 1 carrot, finely chopped
• 2 tbsp reduced-sodium soy sauce
• 5 radishes, finely chopped
• ¼ cup peeled and minced ginger, divided
• 1½ tbsp sesame seeds
• 1 tbsp rice vinegar
INSTRUCTIONS: ONE: To a medium bowl, add shrimp, soy sauce, 2 tbsp ginger, vinegar, 3 tsp sesame oil, 2 cloves garlic and black pepper. Set aside to marinate at least 10 minutes and no longer than 30 minutes.
• 4 tsp sesame oil, divided • 5 cloves garlic, minced, divided • ¼ tsp ground black pepper • 1 cup quinoa, rinsed • 1 cup frozen shelled edamame • 1 tbsp extra-virgin olive oil • 1 leek, halved and thinly sliced
• 1½ tsp arrowroot powder
TWO: Meanwhile, in a medium saucepan on medium, heat remaining 1 tsp sesame oil. Add 1 clove
garlic and quinoa and toast for 3 minutes, stirring often. Add 2 cups water, bring to a boil, reduce heat to low and simmer, covered, for about 15 minutes. During final 10 minutes of simmering, add edamame. Remove saucepan from heat and keep covered. THREE: In a large sauté pan on medium, heat olive oil. Add leeks, remaining 2 tbsp ginger and remaining 2 cloves garlic and cook for 2 minutes, stirring, until softened. Add bok choy, carrot and radishes; sauté for 3 minutes more. Add shrimp and marinade from bowl;
sauté for 4 to 5 minutes until shrimp is opaque throughout. Stir in arrowroot powder and cook until sauce thickens slightly, about 1 minute. Stir in sesame seeds. FOUR: To serve, spoon 1 cup quinoa-edamame mixture onto a plate and top with 1¼ cups shrimp and vegetables. NUTRIENTS PER SERVING (1¼ CUPS SHRIMP AND VEGETABLES AND 1 CUP QUINOA): CALORIES: 438, TOTAL FAT: 15 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 5 g, CARBS: 46 g, FIBER: 8 g, SUGARS: 6 g, PROTEIN: 33 g, SODIUM: 516 mg, CHOLESTEROL: 159 mg
D e l b u o D
eat smart // complements
e B t o N t h Mig u o Y y h D W n i m a t i V gh u o n E g n i Gett D BY SARAH
One year ago – April 1, 2015, to be exact – I started seeing a slew of doctors to determine what was zapping my energy. After a battery of tests, the prescription was the same across the board: double my dosage of vitamin D. That was it. No joke. I’m hardly alone in my missing my share of the sunshine vitamin. Sure, I live in Vermont, where darkness descends as soon as those famous fall leaves fall. But vitamin D deficiency is more widespread than once thought, and it can trigger everything from depression to dementia. The bright side? Dialing in your D just right can lead to A-plus exercise performance, pain relief and much more. Here’s a recap of recent news that should inspire twisting off the cap of that vitamin D bottle.
+ THE BEST WAYS TO TAKE D Exercise Performance and Heart Disease
WOMAN ON BIKE DUDAREV MIKHAIL/SHUTTERSTOCK, PILLS DEPARTED/SHUTTERSTOCK, MUSHROOMS MINII HO/SHUTTERSTOCK
Want to work out more effectively and lower your risk of heart disease? Simply supplementing with D may help, say Scottish researchers who found that those who took 50 micrograms of the vitamin per day over the course of two weeks were able to cycle 6.5 kilometers at the end of the experiment, compared with 5 km at the beginning. And since studies have shown that vitamin D also blocks the enzyme needed to make the stress hormone cortisol, which may raise blood pressure when levels are elevated, it does the heart good, too. "Vitamin D deficiency is a silent syndrome linked to insulin resistance, diabetes, rheumatoid arthritis and a higher risk for certain cancers,” says lead author of the study Emad Al-Dujaili, PhD. “Our study adds to the body of evidence showing the importance of tackling this widespread problem.”
Protect Against Mental Decline If you find yourself scratching your head more frequently lately, you might want to hit the supplement aisle. Low levels of vitamin D can accelerate dementia, according to a study in JAMA Neurology. This is especially true for older adults, say scientists, while adding the caveat that vitamin D won’t guarantee clarity as you age; however, there’s no real downside to taking the supplements, which may indeed be helpful for brain health.
Pain-Dulling Abilities The sunshine vitamin can brighten your days by way of reducing pain, too. When researchers from National Taiwan University Hospital studied patients with fibromyalgia – a chronic disorder that manifests in aching muscles and joints along with fatigue, mood swings and sleep loss – they found that over 1,800 of them suffered from low levels of vitamin D.
While the National Institutes on Health recommends 600 IU of vitamin D daily for adults aged 19 to 70, the Vitamin D Council recommends 5,000 IU per day. Knowing where you fall on the sunshine vitamin’s spectrum may require a blood test; if your levels are below 30 ng/mL, then you may need to up your intake through supplements – but no more than 10,100 IU per day depending on your vitamin D level. Take vitamin D3, says the Vitamin D Council, and don’t worry about when or how you take it, as your body should absorb it easily.
The Fungus Among Us:
How Mushrooms Boost Vitamin D Ever heard of ergosterol? It’s a precursor to vitamin D, and mushrooms are one of the few foods that contain it. When mushrooms are exposed to UV light, that boosts their D content, especially in portobellos, wild chanterelles and wild morels. “Mushrooms can provide appreciable amounts of vitamin D2 to the diet,” says one USDA study. If your local market sells only white button mushrooms, try one of the new mushroom-based supplements on the market; some, like those from Host Defense (hostdefense.com), are specifically targeted to brain and liver health along with immune support, energy support and stress and fatigue reduction. PORTOBELLOS WILD CHANTERELLES
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Start your morning with a lemon-filled tart with maple blueberry drizzle right out of the oven – make them entirely in advance, freeze and simply reheat!
with Blueberry Maple Drizzle MAKES 9 TARTS. HANDS-ON TIME: 40 MINUTES. TOTAL TIME: 1 HOUR.
If you’re hooked on sugar-filled breakfast tarts from a package, consider this an intervention. We’ve created the ultimate replacement using wholegrain flour, a lemon and poppy seed filling and a lightly sweet blueberry drizzle – simply freeze and reheat for breakfast, snacks or even dessert.
INGREDIENTS: • 2 cups whole-wheat pastry flour, plus additional for dusting work surface • ½ tsp baking powder • ½ tsp sea salt • ½ cup coconut oil • 2 tsp apple cider vinegar
FILLING • 1½ tbsp lemon zest, plus ½ cup fresh lemon juice • 1⁄3 cup pure maple syrup • 2½ tbsp tapioca starch • 1 tsp poppy seeds • ½ tsp pure vanilla extract
DRIZZLE • 1 cup blueberries (fresh or frozen and thawed) • ½ cup raw unsalted cashews • ¼ cup pure maple syrup • 1 tsp pure vanilla extract
INSTRUCTIONS: ONE: Prepare dough: Preheat oven to 375°F. In a medium bowl, combine flour, baking powder and salt; cut in coconut oil. In a small bowl, whisk together vinegar and 1⁄3 cup water. Slowly add wet to dry ingredients and knead until a dough has formed. If dough is too dry and won't
hold together, add up to 2 tsp more water. Cover with a towel; set aside 10 minutes. TWO: Meanwhile, prepare filling: To a small saucepan, add all filling ingredients and whisk until smooth. Set on medium heat and whisk until filling mixture becomes thick, about 2 to 3 minutes. Remove from heat and set aside. THREE: On a floured surface, roll dough into a large square, about ¼ inch thick. Cut into 18 3½ x 2½-inch rectangles. Transfer 9 rectangles to a parchment-lined baking sheet. Add 2 tsp filling to center of 1 rectangle. Brush water on edges of rectangle; top with a second rectangle. Press edges together and pinch using the tines of a fork. Repeat with remaining rectangles. Stir 1 tsp warm water into remaining filling; brush over tops of pastries. Bake for 18 to 20 minutes, until golden brown. FOUR: Meanwhile, prepare drizzle: In a high-powered blender or food processor, add all drizzle ingredients. Process until very smooth, 4 to 5 minutes. Drizzle over tarts. (TIP: If freezing tarts, let them cool before drizzling.) Freeze and Reheat: Wrap tarts individually in foil, place in a freezer bag and freeze. To reheat, remove foil and bake at 350°F for 18 to 20 minutes until warmed through. NUTRIENTS PER SERVING (1 TART): CALORIES: 349, TOTAL FAT: 15.5 g, SAT. FAT: 11 g, MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 1 g, CARBS: 49 g, FIBER: 2 g, SUGARS: 15 g, PROTEIN: 4 g, SODIUM: 131 mg, CHOLESTEROL: 0 mg
RECIPE BY AMY SYMINGTON, PHOTOGRAPHY BY DARREN KEMPER, PROP STYLING BY THE FOOD GROUP, FOOD STYLING BY MARILYN DUNPHY AND JILL SNIDER
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Lemon Poppy Seed Tarts
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