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45 FAST & FRESH 30-MINUTE RECIPES! The

& k c i u Q Issue y s Ea

JUNE 2016

PREP SUNDAY, EAT HEALTHY ALL WEEK!

7 CLEAN EATS That Slim Naturally

ALLDAY ENERGY

YOUR SIMPLE SUMMER MEAL PLAN

DECONSTRUCTED BAGEL & LOX SALAD

Supper Salads

Genius 5-Ingredient Meals

BURSTING WITH GOOD HEALTH

FOIL-PACK DINNERS

FOR BUSY WEEKNIGHTS


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contents

The Quick & Easy Issue

Clean Eating

44

JUNE 2016

3-STEP SALADS Stunning and supper-worthy summer salads that take just three simple steps and 30 minutes to make. By Pamela Salzman

54

FRESH FOIL-PACK FARE

64

QUICK-FIX MEALS

Get grilling with these effortless, no-mess foil-packet meals. By Marianne Wren

When you need dinner on the table pronto, these fresh and delicious 5-ingredient recipes will save the day. By Abigail Wolfe

72

WEEKNIGHT DINNERS FOR THE WHOLE FAMILY Five fast and frugal meals spotlighting fresh, seasonal ingredients. By Jennie Schacht

78

YOUR 1-WEEK CLEAN EATING MEAL PLAN Get ready for summer with our nourishing seven-day meal plan. By Kate Geagan

45 FAST & FRESH 30-MINUTE RECIPES! The

Quick &Issue Easy

JUNE 2016

PREP SUNDAY, EAT ALL WEEK!

P.

7 CLEAN EATS That Slim Naturally

32

P.

82

P.

44

P.

54

ALLDAY ENERGY

P.

P.

78 64

The Baja Grilled Peach Salad with Spicy Cashew Dressing, p. 51 IN EVERY ISSUE: CE Online: 6 / Editor’s Letter: 8 / Advisory Board & Letters: 12 / Contributors: 14 Recipe Index: 16 / In the Next Issue: 77 / Mix 'n' Match Recipe Combos: 77

YOUR SIMPLE SUMMER MEAL PLAN

Genius 5-Ingredient Meals!

Supper Salads

BURSTING WITH GOOD HEALTH

cleaneating.com JUNE 2016 $5.99 US

FOIL-PACK DINNERS

Please display until 06/28/2016

FOR BUSY WEEKNIGHTS

On our June 2016 cover we feature the Deconstructed Bagel & Lox Salad with Dijon Dressing, p. 48, Photography by Ronald Tsang, Food Styling and Prop Styling by Terry Schacht


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contents

84

64

Gourmet-style meals ready in 30 minutes or less using just 5 ingredients.

be inspired 30

CLEAN LIVING

84

GEAR & GADGETS

88

SWEET TOOTH

eat smart 18

88

A strawberry and pistachio frozen treat you can make easily in a pan – no ice cream maker required.

54

Have your wish list handy while perusing CE's must-haves for easy summer entertaining.

BITS 'N' BITES Food, health and nutrition news you can use.

26

SUPERMARKET GUIDE

42

ASK DR. JONNY

Keep your guests coming back for more with these juicy and delicious foil-pack wonders.

82

A chemical-free glass cleaner that’s kind to both your health and the environment.

Cool culinary gadgets and accessories to make all your patio dreams come true.

Beat the heat with a sweet and creamy strawberry pistachio frozen yogurt.

Discover CE’s best coldbrew coffee picks.

Jonny Bowden tells it like it is as he explains omega-7s, citrus bergamot and the truth behind eating fats for weight loss.

how to 32

KITCHEN CONFIDENTIAL

40

KITCHEN TOOLS

COMPLEMENTS With these seven natural sources to blast belly fat and boost energy, you’ll be ready to make your grand entrance at the pool or beach in no time.

Scrumptious, satisfying dishes you can prep ahead for on Sunday for effortless meals the rest of the week.

From rinsing berries to draining chia and quinoa, discover the top-reviewed colanders and sieves of the moment.


Yelda, Florencia, and Eufrasia taste pure love as they inspect each and every product by hand.

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ce online

Still Hungry? DIG INTO MORE CE Grow Your Own Herbs Is your thumb more black than green? Do you live in a tiny apartment? No worries! You can still grow a container herb garden at home and enjoy nutritious, fresh herbs all year long, even if you regularly kill your houseplants. Our beginner’s guide will take you step by step through the gardening process, and 5 delicious recipes show you how easy it is to use fresh herbs in creative – and sometimes unexpected – ways. cleaneating.com/herbgarden

PUT SOME FISH ON YOUR DISH

NEWSLETTER Did you know you can 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 cleaneating lifestyle. Sign up for our newsletter at

OH GHEE! Ghee – or a type of clarified butter – is on our list of approved healthy fats for good reason. A staple of Indian cuisine and Ayurvedic medicine, ghee is rich in butyric acid, a short-chain fatty acid that can actually help heal your digestive tract. Make your own rich, flavorful ghee from high-quality grass-fed butter and reap the benefits. cleaneating.com/ghee

Follow us on:

Facebook.com/cleaneatingmag

Pinterest.com/cleaneatingmag

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Clean Eating

JUNE 2016

cleaneating.com/newsletter.

Twitter.com/cleaneatingmag

Instagram.com/cleaneatingmag

YouTube.com/cleaneatingmag

HERB PHOTO BRANDON BARRÉ, GHEE PHOTO OLENA KAMINETSKA/SHUTTERSTOCK, FISH PHOTO ANDREW GRINTON

Rich in amino acids and low in calories, white fish is the perfect protein for spring. From Poached Halibut in a Coconut Curry Broth to QuinoaCrusted Fish with Plum Chutney, we’ve got 15 fish dishes that taste as great as they make you feel. cleaneating.com/ 15fishdishes


TM

! W NE “ This is the best tasting plantbased protein I’ve ever had!”

DANICA PATRICK

Professional Race Car Driver

Healthy & Organic meets

Delightfully Delicious

20g PLANT-BASED PROTEIN 7g FIBER FRUIT & VEGETABLE BLEND GLUTEN FREE GF NON-GMO GMO

purelyinspired.com Facebook logo is owned by Facebook Inc. Processed in a facility that also processes milk, egg, wheat, soy, fish oil, shellfish, peanut and tree nut ingredients. Read the entire label before use. © 2016

IN THE VITAMIN AISLE


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. 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.

Eating Simplified through a busy week with energy to spare. Continue saving time and money and whip up dinner fast with 5-ingredient meals that taste gourmet on page 64. And for breezy weeknight meals, try our 3-step meal salads on page 44 and unbelievable foil-pack dinners (p. 54) that can be cooked on the grill or in your oven. These glorious little bundles pack everything you need for a satisfying supper in one pouch and they are tasty enough for company and leave you with no dishes to clean. Finally, prep everything you need for a week of clean eating on Sunday and just grab and go and reheat throughout the week (p. 32). Because we’ve received such overwhelming praise for this department by talented recipe developer and culinary instructor Amy Symington, I am thrilled to announce it will now be a regular fixture in every issue, helping you to eat clean all week long with just an afternoon of work. It doesn’t get any easier than that!

Alicia Rewega Editor-in-Chief

Write to us! We’re listening. CEeditorial@aimmedia.com

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.

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Clean Eating Clean Eating

JUNE 2016

cleaneating.com

PHOTO PAUL BUCETA

“That was easy.” Is there anything more smile inducing and unexpected than uttering those three simple words? It’s not often in life that something turns out to be much easier than anticipated, especially when it comes to meal planning, food shopping and cooking – and ensuring all of the aforementioned is brimming with flavor and exceptional health, which is why you’re going to devour every bit of this issue. We put together a package for you to kick off delicious summer eating with ease, leaving you plenty of free time. Start on page 78 with a super-simple one-week meal plan that’s a great foray into the world of clean eating with minimal commitment if you’re trying this way of eating for the first time (and we guarantee you’ll feel great!). The shopping list is short, the meals are ready in under 30 minutes and each day’s plan is clear and quick to prep, taking all the guesswork out of planning, leaving you to get

Choose organic whenever possible. If your budget limits you, make meat, eggs, dairy and the Dirty Dozen (ewg.org/ foodnews) your organic priorities.


New Look, Same Great Taste!

Delicious Products! WE MAKE FOOD THAT MAKES SENSE We are Dr. Praeger’s — a multi-generational, family-owned food company, founded by two heart surgeons. We’re committed to encouraging a way of eating sensibly through inspired offerings. Everything we create in our own kitchen starts with no-compromise recipes that help support an active lifestyle, so your appetite rules, not your schedule. While the world has changed over the last 20 years that we’ve been in business, we remain true to our values and continue to create products that make our dads proud.

www.drpraegers.com


Clean Eating ISSUE 61 PRINTED IN THE USA EDITOR-IN-CHIEF

VICE PRESIDENT, GENERAL MANAGER

Alicia Rewega

Kim Paulsen

Editorial

GROUP PUBLISHER CLEAN EATING,

FOOD EDITOR Andrea Gourgy ASSOCIATE EDITOR & RESEARCH CHIEF Laura Schober COPY EDITOR Angie Mattison DIGITAL EDITOR Jennifer Davis-Flynn

VEGETARIAN TIMES, BETTER NUTRITION AND AMAZING WELLNESS

Joanna Shaw | 800.443.4974, x 709 jshaw@aimmedia.com

WEB PRODUCER Samantha Trueheart

ASSOCIATE PUBLISHER

DIGITAL EDITORIAL ASSISTANT Abby Levene

Lisa Dodson | 800.443.4974, x 703 ldodson@aimmedia.com

DIGITAL INTERN Katie Garry NUTRITION CONSULTANT Antonina Smith

Art SENIOR ART DIRECTOR Stacy Jarvis-Paine SENIOR GRAPHIC DESIGNER Alaina Greenberg CONTRIBUTING ART DIRECTOR Bianca DiPietro ART INTERN James Byrnes

Recipe Creators

Subscription Customer Service: 1.800.728.2729 Editorial Office 171 East Liberty St., Suite 249, Toronto, ON M6K 3P6 Business Office 300 N. Continental Blvd., Suite 650, El Segundo, CA 90245 310.356.4100; fax: 310.356.4110

Kathrin Brunner, Kate Geagan, Pamela Salzman, Jennie Schacht, Amy Symington, Tennille Tejeda, Andrew Vaughan, Abigail Wolfe, Marianne Wren RESIDENT FOODIE Julie O’Hara

EAST COAST SALES DIRECTOR–FOOD

Contributors

EAST COAST SALES DIRECTOR–VHMS*

Jonny Bowden, Kathrin Brunner, Theona Layne, Ashlea Miller, Karen Morse, Erin Silver, Amy Symington, Sarah Tuff Dunn

WEST COAST SALES DIRECTOR–FOOD

Photographers Brandon Barré, Kelly Brisson, Meaghan Eady, Darren Kemper, Vincenzo Pistritto, Ronald Tsang

Food Stylists Bernadette Ammar, Terry Schacht, Marianne Wren

Advertising Sales Dan Vincent | 770.437.0861 dvincent@aimmedia.com Bernadette Higgins | 561.362.3955 bhiggins@aimmedia.com Tanya Scribner | 940.387.7711 tanya@scribmedia.com MOUNTAIN AND WEST COAST SALES DIRECTOR–VHMS*

Cindy Schofield | 310.456.5997 cydschofield@gmail.com MARKETSCENE ADVERTISING MANAGER

Elizabeth Regan | 303.625.1625 eregan@aimmedia.com

Prop Stylists The Food Group, Terry Schacht

Production GROUP PRODUCTION DIRECTOR Barb Van Sickle PREPRESS MANAGER Joy Kelley AD COORDINATOR Cossette Roberts

EXECUTIVE CHAIRMAN Efrem Zimbalist III CHIEF EXECUTIVE OFFICER & PRESIDENT

Marketing & Web

Andrew W. Clurman

MARKETING DESIGNER

EXECUTIVE VICE PRESIDENT & CFO Brian Sellstrom

Judith Nesnadny | jnesnadny@aimmedia.com

EXECUTIVE VICE PRESIDENT OF OPERATIONS

SENIOR DIGITAL DEVELOPER

Alan Zucker

Consumer Marketing CIRCULATION DIRECTOR Jenny Desjean DIRECTOR OF RETAIL SALES Susan Rose

© 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.

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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.

Clean Eating

JUNE 2016

Patricia B. Fox VICE PRESIDENT, FINANCE Craig Rucker VICE PRESIDENT, CONTROLLER Joseph Cohen VICE PRESIDENT, RESEARCH Kristy Kaus VICE PRESIDENT, DIGITAL Jonathan Dorn

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.

VITALINA RYBAKOVA/SHUTTERSTOCK

DIRECTOR, FOREIGN EDITIONS

Dayna Macy | dmacy@aimmedia.com


“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!

outside before they should be thrown away? – CHRISTINE KIRKLAND, LOS ANGELES, CA

A: According to the United States Department of Agriculture (USDA), 40°F to 140°F is the “danger zone” for perishable food, where bacteria can grow fast enough to quickly render it unsafe. How quickly? Within two hours, they say, or one hour if the temperature outside is 90°F or more. The danger zone applies to all perishable foods such as meats, seafood, cheese, dairy, fruits, vegetables and cooked grains. Does this mean you’re taking your life into your hands at 120 minutes? Maybe not, but better to be safe than sorry. Better still, if you’ll be lingering over your meal at a picnic or barbecue, make sure to keep cold foods in a cooler with ice, hot foods in insulated containers and cooked meats on one side of the grill (just away from the coals) until serving.

Clean Eating Culinary Skills I am so excited to start this new chapter with the Clean Eating Academy. I have been eating clean for quite a while. And now I can put these to good use… – Jennifer Millikan, Sioux City, IA

Recipe Lessons

– JILL SILVERMAN HOUGH

Added rosemary and olive oil to the quinoa flatbread for my Clean Eating Academy recipe exercise. Tasty! Risotto – I’ve never had porcini mushrooms before – glad to have had the excuse to try them!

Our Culinary & Nutrition Advisers jonny bowden

julie o’hara BA

PhD, CNS

Board-certified nutrition specialist, motivational speaker, author and expert in the areas of weight loss, nutrition and health.

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.

erin macdonald RDN tiffani bachus RDN

kathrin brunner CNP

Clean Eating Academy instructors, 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.

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Clean Eating

JUNE 2016

Clean Eating's "Clean Living" columnist, nutritionist and yoga teacher. Brunner teaches at The Institute of Holistic Nutrition and has a private practice that offers a variety of workshops, corporate talks and yoga classes.

marianne wren BA, CC

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).

– Chelle Stafford, Chandler, AZ

Learn more about the Clean Eating Academy at cleaneating.com/cea.

TAG US IN YOUR POSTS WITH HASHTAG

#CleanEatingMag @BEAUTY.BY.BAKER via Instagram

Started Easter feasting off with The Carrot Cake smoothie bowl (p. 64, April 2016).

Super Smoothie Bowls This morning, I made The Mango Sunshine smoothie bowl (p. 64, April 2016). Ingredients include mango, almond milk, turmeric and chilled cooked cauliflower. Believe me, I couldn't taste the cauliflower. There's no added sugar: The mango is sweet enough on its own. It was scrumptious. – Cynthia Cozad-Rudinger, via Facebook 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, KATHRIN BRUNNER PHOTO BY AMBER ELLIS, CREATING LIGHT STUDIO, 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, QUINOA FLATBREAD RECIPE PHOTO BY CHELLE STAFFORD

Q: How long can barbecue and picnic foods keep safely


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Health-Watch Exposé: How to Break Through Your Weight Loss Plateau By Amber Rios

B

eing a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval. Most of the time I dive into research, give the product a try, and send the company honest feedback about what they’ll need to change before I’ll recommend it. Plus, my hectic job and my determination to stay fit means I’m always hunting for a quick and nutritious way to fill up on nutrients my body needs. So I can confidently say, “I’ve tried it all”. Like many people out there, one of my biggest frustrations when I am trying to lose weight is when my progress halts despite the fact that I continue to follow a strict plan. On my last workout, I expressed my frustration to my elite personal trainer, Tony, a triathlon winning, organic-to-thebone fitness guy with a ten mile long track record of whipping the “who’s who” into shape in record time. Tony handed me a meal replacement drink and told me to include it in my regular diet. He simply said, “You will be astounded by the taste and the results you will see!” With more than a healthy dose of scepticism, I decided to investigate the shake Tony handed me to try called INVIGOR8. Turns out, he was right about the taste. After one sip I thought there is no way this can be healthy because the creamy chocolate flavor is just too delicious. I was stunned because virtually every other meal replacement shake I’ve tried has tasted chalky, clumpy and are packed with hidden “no-no’s” like cheap protein, tons of artificial ingredients, not to mention harmful synthetic dyes, additives, sugars, preservatives, and hormones. And even though INVIGOR8’s full meal replacement shake costs more than many of the shakes I’ve tried, it was about half the price of my favorite salad, and the nutrition profile looked second to none. Still sceptical, I looked up the reviews

online and reached out to a few people to get their feedback on the product. By the next morning three people got back to me saying, “As a trainer I love Invigor8. It’s definitely helped me to have more all-day energy, plus build the kind of lean sculpted muscle that burns more fat.” “Yes, I’ll recommend it, it tastes great, and I really like how it keeps me feeling full for hours.” “I’m a marathon runner and a friend recommended it to me. Drinking it has become a part of my regular training routine, because my time has improved, my energy is up, and I’m thinking more clearly than ever before.” I decided to take my investigation one step further by researching the development of INVIGOR8. I was pleasantly surprised to find out that the company went to great lengths to keep INVIGOR8 free of harmful ingredients. The makers of INVIGOR8 were determined to make the first 100% natural, organic, non-GMO nutritional shake & superfood. The result is a meal replacement shake that contains 100% grass-fed whey that has a superior nutrient profile to the grain-fed whey found in most shakes, metabolism boosting raw organic coconut oil, hormone free colostrum to promote a healthy immune system, Omega 3, 6, 9-rich chia and flaxseeds, superfood greens like kale, spinach, broccoli, alfalfa, and chlorella, and clinically tested cognitive enhancers for improved mood and brain function. The company even went a step further by including a balance of pre and probiotics for optimal digestive health, uptake, and regularity and digestive enzymes so your body absorbs the high-caliber nutrition you get from INVIGOR8. As a whole-foods nutritionist with a thriving practice, I understand the importance of filling my body with the best Mother Nature has to offer. I am always reluctant when trying new products because

I am never sure of the impact they will have on my energy and weight. INVIGOR8 is different, not only because it’s delicious, but because it helps me to maintain the energy I need to run my busy practice, while staying fit and toned. Considering all of the shakes I’ve tried, I can honestly say that the results I’ve experienced from INVIGOR8 are nothing short of amazing. A company spokesperson confirmed a special offer: if you order this month, you’ll receive Free Enrollment into the company’s Loyalty Program where you’ll qualify to receive a $10 discount on every bottle of INVIGOR8. And so you don’t go a month without INVIGOR8 - helping you lose weight while getting toned, you’ll automatically receive a fresh bottle every 30-days. There are no minimum amounts of bottles to buy and you can cancel at any time. You can order INVIGOR8 today at www.DrinkInvigor8.com or by calling 1-800-958-3392.


contributors

KATE GEAGAN NUTRITIONIST/AUTHOR PARK CITY, UT

JENNIE SCHACHT

BRANDON BARRÉ

JONNY BOWDEN

COOKBOOK AUTHOR/FOOD WRITER/EDITOR

PHOTOGRAPHER

AUTHOR/CONSULTANT/ NUTRITIONIST

OAKLAND, CA

“I’ve had a camera in my hands since I can remember and a home darkroom that I practically lived in when I was about 15 years old,” says “Fresh & Fast 5-Ingredient Meals” (p. 64) photographer Brandon Barré, who went on to study film at university before realizing photography was his true calling. In addition to Clean Eating, Barré has also contributed to cookbooks as well as hotel and architectural photography.

"We all have times when we need to quickly put something healthful and delicious on the table, with limited expense,” says Jennie Schacht, who created the scrumptious weeknight recipes in “Budget-Stretching Dinners” (p. 72). When Schacht’s not writing, she enjoys improving her photography skills and spending time in the kitchen fermenting veggies and baking breads and desserts.

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Clean Eating

JUNE 2016

TORONTO, ON

WOODLAND HILLS, CA Known as "The Nutrition Myth Buster," Jonny Bowden, PhD, CNS, penned this month’s “Ask Dr. Jonny" (p. 42), where he delved into the latest findings on omega-7s, citrus bergamot and dietary fats. "I love effecting change through my work, talking truth to power, busting boneheaded myths and making a difference in people’s lives," says Bowden.

KATE GEAGAN PHOTO BY KENDAL REY PHOTOGRAPHY, JENNIE SCHACHT PHOTO BY SARA REMINGTON

Kate Geagan's love affair with healthy food began at age 22 when she bought a one-way ticket to Italy where she worked at a cooking school in Florence for a year before returning to the US to complete her master’s degree in nutrition. For this issue, the registered dietitian nutritionist developed “Your One-Week Jump-Start to Wellness” on page 78. “I love how eaters and health professionals alike continue to be awakening to the connections between how we produce our food and its impact on our health,” says Geagan.


LET’S MAKE MATCHA

COLLAGEN TRUFFLES

$&-&#3*5:$)&' $)"3-&4$)&/ 3&$*1&

INGREDIENTS: t2 TBSPPG1FBOVU#VUUFS t1 CupPG"MNPOE'MPVS t1 ScoopPG%FSNB.BUSJY  PS/FP$FMM$PMMBHFO Matcha Dip t½ CupPG.FMUFE$PDPOVU0JM t3 TBSPPG.BUDIB1PXEFS t2 TBSPPG.BQMF4ZSVQPS $PDPOVU/FDUBS t1 TBSPPG$BTIFX#VUUFS 5.

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For more Collagen infused recipes visit neocell.com/recipes

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recipe index

Your CE Recipe Guide It’s finally patio season, which means time to whip up these quick and easy, flavorpacked recipes – many of which can be prepared in 30 minutes or less!

• Quick (under 45 minutes) • Freezable • Vegetarian (may contain eggs and dairy) • Gluten-Free  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.

••

••

Asparagus, Pea & Navy Bean Wheat Berry Risotto P. 34

Sweet-And-Sour Tempeh P. 38

Ginger Shiitake Noodle Foil Packs WITH EGGS

P. 60

••

••

••

••

•••

•••

Burrata Mushroom Bites P. 70

Open-Faced Veggie Melts

Asparagus & Lemon Ricotta Flatbread P. 73

Savory French Toast

Mediterranean Hummus Plate

Mediterranean Quinoa

WITH SMOKED MOZZARELLA

P. 70

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JUNE 2016

WITH CREAMY MUSHROOMS & POACHED EGGS

P. 74

WITH SMOKY CHICKPEAS

WITH RED BEETS

P. 74

P. 81

OPEN-FACED VEGGIE MELTS PHOTO BY BRANDON BARRÉ, FOOD STYLING BY MARIANNE WREN, PROP STYLING BY THE FOOD GROUP

GRAINS & VEGETABLES

Legend


SALADS & PASTAS

•••

•••

•••

•••

Freckled Leaf Lettuce

CBLT Grain Salad P. 36

The Riviera Salad

Deconstructed Bagel & Lox Salad

Zucchini Carpaccio

The Baja Grilled Peach Salad

WITH GOAT CHEESE, SPICED PECANS & BROWN TURKEY FIGS

WITH CHAMPAGNE VINAIGRETTE

P. 47

WITH DIJON DRESSING

WITH WHITE BEANS, BASIL & PINE NUTS

P. 48

P. 48

WITH SPICY CASHEW DRESSING

P. 51

P. 29

DIPS & SPREADS

•••

••

Tossed Antipasto

Seven-Layer Salad

WITH PECORINO-ROMANO VINAIGRETTE

WITH BLUE CHEESE DRESSING

P. 53

P. 53

Lemony AngelHair Pasta WITH CHICKEN & ASPARAGUS

P. 68

POULTRY

••

•••

••

Broccoli & Spring Onion Mac ’n’ Cheese P. 72

Creamy Dill & Cannellini Bean Dip P. 33

Lemon & Shallot Macadamia Nut Spread P. 35

BEEF

•••

••

••

••

Foil-Pack Grilled Asian Chicken Wings P. 60

Orange & Mango Chicken Foil Packs P. 63

Curried Apricot PanRoasted Chicken

Foil-Pack Meatball Subs P. 57

Kimchi Beef Burgers P. 66

Grilled Steak & Romaine Hearts

WITH BROCCOLINI AMANDINE

WITH TANGY DATE SAUCE

P. 67

P. 81

SEAFOOD

DESSERTS & SNACKS NUTRITIONAL VALUES

••

••

•••

••

•••

Lobster Tail Foil Packs

Grilled Fish Tacos

Fruit-Flavored Ice Cubes P. 33

Grilled Dark Cherry Crumble P. 59

Strawberry Pistachio Frozen Yogurt P. 88

WITH LEMON CHIVE BUTTER

WITH SPICY CITRUS SLAW & SRIRACHA CREMA

P. 57

P. 75

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.

JUNE 2016

Clean Eating

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bits 'n' bites

MARKET NAMES: White pineberry, pineberry strawberry, pineapple strawberry SEASON: Spring to early summer.

PINING FOR

Pineberries BY KAREN MORSE

EAT IT: Can be used the same way as regular strawberries in desserts and salads, but these sweet, aromatic berries are best enjoyed fresh or as a garnish. They also pair nicely with soft cheeses, such as burrata and goat cheese.

Though sometimes mistaken as a genetically modified fruit, the pineberry is actually a fragrant hybrid of the South American strawberry variety Fragaria chiloensis and the North American strawberry variety Fragaria virginiana, which results in a conical white berry with red seeds. You’ll find these soft, juicy berries in small quantities at gourmet grocers and specialty food stores.

HEALTH BENEFITS: A good source of vitamins A, C and folate. This super berry is great for strengthening your immune system and for supporting heart health.

Try a new berry on for size this summer with this nutritious strawberrylike fruit that tastes like pineapple.

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STORE IT: These berries are delicate and highly perishable, so keep them refrigerated until ready to eat and enjoy them as soon as possible.

Clean Eating

JUNE 2016

PINEBERRIES BONCHAN/SHUTTERSTOCK

PREP IT: Wash just before eating, as moisture will shorten their shelf life.


Opt for pure maple syrup in small amounts over pancakes, parfaits and in your clean-eating desserts, all found at cleaneating.com.

RETHINK WEEKEND BINGE TEXT LAURA SCHOBER, MAPLE SYRUP TEXT ASHLEA MILLER, PAPRIKA MIGUEL GARCIA SAAVEDRA/SHUTTERSTOCK, WEEKEND BINGE PHOTO JACOB LUND/SHUTTERSTOCK, MAPLE SYRUP PHOTO SHOWCAKE/SHUTTERSTOCK

Maple Syrup: A Brainy New Superfood?

Rethink the Weekend Binge If you religiously eat kale salads and acai bowls during the week but think it’s OK to binge on pizza and wine all weekend long, it might be time for a little reality check. A new study from the University of New South Wales (UNSW) suggests that whole-weekend binge eating may be just as bad for your gut microbiome as a regular diet of junk food. Furthermore, the study found that yo-yo dieting reduced the number of microbial species capable of metabolizing flavonoids, which aid in weight loss and help protect neurons in the brain. In the study, lead researcher Margaret Morris, the head of pharmacology at UNSW, fed rats either a healthy diet of “chow” (low-fat rat food) or a diet of cafeteria food. The rats in the cafeteria-food group were fed foods like cakes, meat pies and dim sum three days per week but ate low-fat foods the other days of the week. Science has already shown that

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eating unhealthy foods can lead to a disruption in normal gut bacteria, which has been linked to conditions such as inflammatory bowel disease and obesity. But what we didn’t already know, as UNSW researchers point out, is that eating badly even three days a week is enough to alter the gut microbiota toward the pattern seen in obese rats. Though further study on humans is needed, Morris says that if you’re generally eating a healthy diet of fruits, vegetables and good-quality proteins, then the occasional splurge should be fine. “It is likely that the occasional treat like a slice of cake or half a pizza, if consumed once a week, would not have enormously detrimental effects on the gut microbiota,” she says. So to avoid reversing the effects of healthy weekday eating, keep your clean-eating lifestyle on track – even on the weekends. Instead of two days of indulging, strive for two treats instead!

Cut down on sodium by seasoning foods like scrambled eggs, meats and sauces with flavorful spices like paprika, turmeric and chile powder instead of salt. Not only will these perk up your dishes, but they'll also add plenty of health-boosting benefits since many spices have anti-inflammatory properties and are rich in antioxidants.

Maple syrup might be more than just a sweet treat for your taste buds. Two new studies reveal that it could help prevent Alzheimer’s and other brain diseases. One study conducted on test tubes, led by Donald Weaver, PhD, director of the Krembil Research Institute at the University Health Network in Toronto, found that a maple syrup extract prevented two brain cell proteins (beta amyloid and tau peptide) from clumping together and folding the wrong way. When cellular proteins accumulate, they form the plaque that has been linked to Alzheimer’s disease and other neurodegenerative diseases. A similar study, led by Navindra Seeram, PhD, of The University of Rhode Island, showed that the extract also reduced inflammation created by microglial brain cells (the primary immune cells of the central nervous system that defend against illness-causing organisms) in addition to protecting neurons.  Don’t start guzzling gallons of syrup Elf-style just yet, however. Further research is needed to pinpoint the compounds responsible for the effects and to see if the results can be mimicked in people. Dr. Seeram recommends darker, pure maple syrups, which pack more healthy compounds, and avoiding “pancake syrup,” which often contains high-fructose corn syrup and other additives.

JUNE 2016

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bits 'n' bites // the happening

From get-glowing beauty bevvies to the latest on GMO labeling, find out what’s simmering in the food world now. BY LAURA SCHOBER

UGLY PRODUCE In an effort to reduce food waste and get consumers to become more creative with their food, Whole Foods Market has joined forces with Imperfect Produce to sell “ugly” or imperfect-looking fruits and vegetables in their Northern California stores. Despite their gnarled looks, ugly produce are just as nutritious and safe to consume as more attractivelooking produce. Whole Foods already uses ugly produce in its fresh prepared foods, juices and smoothies and has an in-store composting program – so if sales go well at the pilot locations, expect to see more unsightly produce springing up on store shelves in other cities soon. At home, you can do your part to cut down on produce waste by composting or reusing food scraps in recipes whenever possible.

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BEAUTY DRINKS

GOOD + SIMPLE “Good food, good mood, good digestion and good health!” is the motto of sisters Jasmine and Melissa Hemsley. Together, they run Hemsley + Hemsley, a London-based food and catering service that is revered by celebrities and the fashion set. In their second cookbook, Good + Simple, they bring their motto to life with 140 nutrient-dense recipes that include options for meat eaters, vegetarians and vegans. The Hemsleys also spotlight tips for eating mindfully and provide loads of techniques and healthminded advice that will help make you a more creative and confident cook. By Jasmine and Melissa Hemsley (Clarkson Potter, $35)

While science hasn’t yet found the fountain of youth, beauty waters, juices and powders are taking us one step closer as a number of brands release products designed to slow down the clock. With concoctions containing beauty-boosting and anti-aging ingredients like collagen, algae, rosewater, charcoal, chlorella and borage oil, these products are great for improving the look of skin from the inside out and strengthening hair and nails. CE recommends Juice Press Anti-Aging Raw Juice Blend, Sakara Beauty Water and The Beauty Chef Glow Inner Beauty Powder.

MY HEALTHY DISH: More Than 85 Fresh and Easy Recipes for the Whole Family In My Healthy Dish, food blogger My Nguyen shows that cooking wholesome meals can be simple and quick to prepare with ultimately delicious results. As a self-taught cook who learned the tricks of the trade while working in her parents’ restaurant, Nguyen has created a trove of recipes that will surely become staples. From kid-friendly recipes, such as the Fruit Pizzas, to elegant entrées, such as Orange Ginger Salmon with Crispy Quinoa Salad, the recipes are all designed to save you time in the kitchen while making cooking more enjoyable. By My Nguyen (Skyhorse Publishing, $25)

GMO LABEL TRANSPARENCY In the battle of genetically modified organism (GMO) labeling wars, some of the nation’s biggest food companies have made their voices loud and clear – and for good reason. In March, ConAgra Foods, CONTAINS Kellogg’s, General Mills and Mars, Inc. joined Campbell Soup Company GMOs (which previously voiced its support in January) in declaring their intent to label GMOs in their food products. Campbell is also asking for mandatory labeling standards to be established for foods derived from GMOs, which will require consultation with the FDA and approval by the USDA. This comes hot on the heels of the US Senate’s decision to reject what opponents coined the Deny Americans the Right to Know (DARK) Act, a bill that would have made the labeling of GMO ingredients voluntary. (The official name of the bill was, ironically, The Safe and Accurate Food Labeling Act of 2015.) With big food joining the fight for Americans to know what’s in their food, it’s a positive step in the right direction. In the meantime, be a label sleuth at the grocery store and make sure that any packaged products sport the Non-GMO Project Verified seal and make sure to buy only organic for common GMO crops like corn and soybeans.

WATER PHOTO TISCHENKO IRINA/SHUTTERSTOCK, UGLY VEGETABLE S1001/SHUTTERSTOCK, GMO PHOTO TRIBALIUM/SHUTTERSTOCK

THE HEALTHY SCOOP


With 8 GRAMS of P LANT- P OWERED P ROTEIN

per serving, delicious Silk® Original Soymilk gives you P LENTY T O L OVE.


bits 'n' bites

Why Meal Times Matter New research from the Weizmann Institute of Science suggests that when you eat may be just as important as what you eat. Though the work is in its infancy, lead researcher Gad Asher, MD, PhD, says eating according to your body’s circadian clock may help fight obesity. “So far, most efforts to fight obesity and metabolic syndrome centered on the food composition, such as the amount of calories and their source, and did not take into account that the time one ingests the food is also critical,” says Dr. Asher. Animal studies done in his lab and other labs indicate that mice that are restricted to eating only during their activity time do not develop obesity and metabolic syndrome compared to mice that eat at will. The research team identified and quantified hundreds of mitochondrial proteins, which power our cells, and found that 40% of these proteins peak once a day. Of these proteins, they discovered an enzyme that establishes the rate of sugars needed for energy production. The enzyme peaked four hours into the daylight part of the circadian cycle, suggesting that the mitochondria’s capacity for burning sugar is at its highest around this time. Dr. Asher says many questions need to be addressed to determine whether these findings are also relevant for humans, but maintaining a balance between what and when you eat seems to be important. “The basic principle is that you should limit your food consumption to the activity phase (i.e., during the day) and avoid eating during rest time (i.e., at night), in accordance with your internal body time,” he says.

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Have you ever watched a movie while munching away on your favorite snack, only to discover your fingers scraping crumbs from the bottom of the bag moments later? For many of us, this is all too common. But don’t blame all the mindless munching on a lack of willpower. According to a new study published in Food Quality and Preference, snacking to loud music or watching loud TV may cause you to eat more. “Sound is an interesting sensory cue because the sound creates natural reminders of the eating experience – as long as you can hear the sound of your food, you are more aware of how much you are eating,” says Gina Mohr, PhD, study co-author and assistant professor of marketing at Colorado State University.    Study participants, who ate crunchy snacks (pretzels, cookies and pita chips) while listening to loud ambient noise, consumed more than those who snacked while listening to soft ambient noise. Researchers call this phenomenon “the crunch effect.”   To avoid slipping into a mindlesseating trance, pay attention to the sound and feel of each morsel as you eat. “Attending to the sound the food makes is one way that you can reduce your food consumption,” says Mohr. And as we all know, eating fewer calories is a key factor to successful weight maintenance or weight loss.

MEAL TIMES DO MATTER TEXT ERIN SILVER, MEAL TIMES PHOTO ELLEN CHARLOTTE MARIE, THE CRUNCH EFFECT TEXT THEONA LAYNE, PRETZEL PHOTO PHOTOKUP/SHUTTERSTOCK

The Crunch Effect




p

Domino and C&H Organic Blue Agave Nectars ®

®

are delicious syrups made from the core of the blue agave plant and are perfect for all of your sweetening needs.

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bits 'n' bites // ask the dietitians

ASK OUR

dietitians Got a food question? We have the answers.

What are the health benefits of seaweed?

A

Seaweed has long been in use in many Asian cuisines. But it’s still used relatively infrequently as a dietary component in the US – most Americans probably consume seaweed most often when eating sushi. That’s too bad, because seaweed has some powerful health benefits. Seaweed is potent with antioxidants and packed with minerals – particularly iodine, but also iron and calcium. Seaweed is also a source of vitamins, including vitamin K and a spectrum of B vitamins, as well as vitamins A and C. Scientific studies suggest seaweed has anti-inflammatory properties, which may help protect against cardiovascular disease as well as other chronic health conditions. Lignanrich seaweed has been linked to improved hormone regulation and balance – specifically the regulation of estrogen levels – and may offer protection against some cancers. How can you add more seaweed to your diet? This versatile sea veggie is great raw in salads and simmered in soups. Dried seaweed can also be added to soups and stews, as well as to vegetable dips and smoothies.

Q

Can fish oil help with weight loss?

A

Omega-3-rich fish oils have long been recommended for heart health, decreasing inflammation, and brain and eye health. A 2015 study out of Kyoto University found that a diet rich in fish oil helped convert fat-storage cells to fat-burning cells, which could help prevent middle-age weight gain. The body has three types of fat cells: white fat cells, which store fat, brown fat cells, which burn calories to heat the body and are found abundantly in infants, and beige fat cells, which can function like brown fat cells. They fed a group of mice two diets – one rich in fish oil and one

metabolizing cells, which can assist in weight loss. 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.

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Do you have burned food stuck to a pot or pan? Don’t despair if you’re in this sticky situation. Fill metal pots or pans with 14 cup of baking soda and enough water to cover the food, then boil. Simmer for 15 minutes and then let sit for 30 minutes; scrub the pan. The food should come right off. If not, repeat the process with white vinegar added to the mix.

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SEAWEED PHOTO MADLEN/SHUTTERSTOCK, PAN PHOTO REVERS/SHUTTERSTOCK, TIFFANI AND ERIN IMAGES BY JAMES PATRICK

Q


ADAPTOGENS 411

ASIAN GINSENG PHOTO TARAPONG SRICHAIYOS, RHODIOLA PHOTO N7ATAL7I/SHUTTERSTOCK, ASHWAGANDHA PHOTO MADLEN/SHUTTERSTOCK, ELEUTHERO PHOTO BY MAŠA SINREIH IN VALENTINA VIVOD

Curious about adaptogens? Find out how to safely implement them into your clean-eating routine – they can help manage stress, fight fatigue and improve mental performance, among other health-boosting benefits. BY LAURA SCHOBER Adaptogenic herbs help improve the health of your adrenal system, which is responsible for managing your body’s hormonal response to stress. “Adaptogens can calm you down and boost your energy at the same time without overstimulating,” says Frank Lipman, MD, founder and director of Eleven-Eleven Wellness Center in New York City and a pioneer of integrative and functional medicine. “They work a bit like a thermostat for the body. When the thermostat senses that the room temperature is too high, it brings it down; when the temperature is too low, it brings it up.” To get started, here a several adaptogens you may want to consider implementing into your routine:

Look for our

11 New delicious items!

ASIAN GINSENG: Helps the body in its ability to handle stress; enhances mental function; promotes a sense of well-being; may help protect against cancer. Dose: 100 to 200 milligrams per day of a standardized extract. Most standardized ginseng extracts supply approximately 4 to 7% ginsenosides. Or try 1 to 2 grams per day of the dried, powdered root, usually taken in gelatin capsules.

Find Dr.Praeger’s in your grocer’s freezer. MANUFACTURER’S COUPON

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RHODIOLA: Relieves anxiety and depression; combats aging; helps control cortisol levels; reduces mental and physical fatigue; aids in cellular energy metabolism and brain function. Dose: 200 to 600 milligrams per day of a Rhodiola rosea extract standardized to contain 2 to 3% rosavins and 0.8 to 1% salidroside. Or 2 to 3 grams per day of the nonstandardized root. ASHWAGANDHA: Eases anxiety; strengthens the immune system; increases energy and endurance; enhances endocrine function, especially in the thyroid and adrenal glands.  Dose: 3 to 6 grams per day of the dried root.

ELEUTHERO: Helps improve memory, feelings of well-being and mild depression. Dose: 2 to 3 grams per day of the dried root. As with all herbal and supplemental regimens, CE suggests consulting with your healthcare provider to discuss any potential interactions or health conditions before taking adaptogenic herbs. For instance, some adaptogens can be dangerous if you have high blood pressure, cardiovascular disease or are pregnant. It is important to find the right dosage for you depending on your wellness goals and state of health. You can find adaptogenic herbs at bewellbydrfranklipman.com and at natural health stores. 

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bits 'n' bites // supermarket guide

ICE, ICE BABY These javas are all slow brewed with cold, filtered water to leave bitter compounds behind. The result? Coffee that’s smoother than Vanilla Ice circa 1990. BY LAURA SCHOBER

The Clean Eating team’s latest obsession? Cold-brew coffees. Not only are they convenient (most come in single-serve bottles or in larger bottles that can be kept refrigerated), but they can also be used in a variety of ways. Champion barista and KRUPS ambassador Sam Lewontin suggests using cold brew in place of espresso in homemade iced lattes or in place of rum or whisky in nonalcoholic coffee cocktails shaken with lemon juice and honey. Stone fruits such as peaches, apricots and nectarines are also great summertime additions. If you’re feeling traditional, these can all be consumed hot too. Here are some of our favorites: Lucky Jack Nitrogen is infused into 100% organic Arabica coffee and purified water for a lightly fizzy and strong espressoflavored coffee. $4, luckyjackcoffee.com

Chameleon Cold-Brew Caramel Coffee Concentrate A hint of sweet caramel perks up this zero-sugar dark coffee that’s made from fair trade–certified and organic handselected beans from Central and South America. $10, at Target stores nationwide

Stumptown Original Cold Brew Chocolaty, complex and full-bodied, this silky smooth coffee is one you’ll look forward to waking up to for your morning jolt of caffeine. $3 to $4.50, coldbrew.com for where to buy

Roasted fair-trade, organic coffee beans are cold brewed for 18 to 24 hours, then double filtered and bottled for a bold and rich result. $16 to $17 per 32 oz, squirrelbrew.com for where to buy

Califia Farms Concentrated Cold Brew Try pairing this refreshing brew, crafted from beans sourced on Rainforest Alliance Certified farms, with milk and ice for a delicious iced latte. $9, califiafarms.com

Installation Cold Brew Coffee Concentrate An all-natural Central American roasted blend alive with notes of cocoa, mixed berries, almonds and stone fruit. $37 per 2 bottles, installationcoldbrew.com

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PHOTO BY VINCENZO PISTRITTO, DOG PHOTO WAVEBREAKMEDIA/SHUTTERSTOCK

Secret Squirrel Cold-Brew Coffee 3x Concentrate


Beefed-Up Biscuits In this canine spin on the classic dish, we combine the tastes of fresh vegetables and herbs with meaty beef and bacon for an irresistible doggy treat. RECIPE AND IMAGE BY DOGGYDESSERTCHEF.COM

Beef Bourguignon MAKES 14 TO 16 ROUNDS.

INGREDIENTS: • ½ lb lean ground beef, cooked and drained • 2 slices nitrite- and nitrate-free bacon, crisply cooked and crumbled • ½ cup shredded carrot • 2 tbsp chopped parsley • 1 tbsp unsalted tomato paste • 1 cup brown rice flour

INSTRUCTIONS: ONE: Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone baking mat. TWO: In a large bowl, mix beef, bacon, carrot, parsley, tomato paste, Ÿ cup water and flour one at a time, kneading well after each addition. THREE: Once dough is well mixed, roll into 1-inch balls and place them 1 inch apart on the prepared baking sheet. Press down on the tops with a fork to flatten. FOUR: Bake for 15 to 20 minutes. Cool and refrigerate.

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bits 'n' bites

Sampling the Gifts of the

Sea d Shore BY JENNIFER DAVIS-FLYNN

The fresh and local culinary philosophy begins with the 50 Meyer lemon trees encircling the property. “We never have to buy a lemon,” says Executive Chef Bernard Ibarra. Meyer lemon cocktails, desserts and flavored sea salt are found on the resort’s restaurant menus. Terranea employees harvest sea salt by hand in the on-site conservatory, and this mineral-rich salt is also used in the oceanfront spa for various treatments, like the signature sea salt exfoliation and massage. Ibarra oversees the resort’s farm, the breathtaking Catalina View Gardens, located just a few miles east of the resort. Ibarra, who was raised on a farm in the Basque Country of

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Spain, takes great pride in his rotating selection of vegetables. Asparagus, Swiss chard, kohlrabi, fennel, chile peppers and heirloom tomatoes bask in the year-round California sunshine, while groves of olive and avocado trees trail down the hillside towards the deep blue Pacific below. Although the 4,000-square-foot garden is far from sustaining all the produce requirements of the resort, Chef Ibarra plans to expand it to 10,000 square feet over the next year. Ibarra is quick to praise all his staff, even the ones with six legs. He sources 160 pounds of honey a year from the four hives on the farm. “We have 150,000 more Terrenea employees,” he

says, speaking of the bees. “They don’t have a name tag, but they work hard.” The fresh produce, sea salt and honey come together at Terranea’s mar’sel restaurant, popular for its multi-course seasonal tasting menus and wine pairings. The restaurant also has its own herb garden on-site. Standout menu items have included fresh abalone pulled from the sea and caramelized Brussels sprouts dusted with sea salt. But it’s the magnificent beauty of this seaside sanctuary that truly delights the senses. Terranea blends seamlessly with its surroundings, inviting you to relax. Lie back, inhale the salty air, and if you’re lucky, watch a pod of dolphins joyfully swim by.

PHOTOS COURTESY OF TERRANEA RESORT

Perched on the rocky coast of Rancho Palos Verdes, California, Terranea destination hotel combines ultimate luxury with sustainability. A mere 30 miles south of Los Angeles, this 582-room, 102-acre eco-resort is a world away from the city’s notorious traffic and urban sprawl, luring visitors with its endless ocean views, four heated pools, nine-hole golf course, 50,000-squarefoot spa and fitness center, two miles of oceanfront trails and eight dining venues with a variety of farm-to-table dining options.


Dig into this luscious summertime salad recipe from Terranea's Chef de Cuisine Andrew Vaughan. Freckled Leaf Lettuce with Goat Cheese, Spiced Pecans & Brown Turkey Figs SERVES 4.

• Zest of 1 orange, plus 2 tbsp fresh orange juice • ¾ cup olive oil • Sea salt and fresh cracked black pepper, to taste

INGREDIENTS:

SALAD • 1 head Freckles or romaine lettuce • 4 ¼-inch slices Humboldt Fog goat cheese • 12 brown turkey figs

SPICED PECANS • 1 cup pecan halves • 2 tbsp olive oil • 1 tsp ground cayenne pepper

MAPLE THYME VINAIGRETTE • ¼ cup pure maple syrup • 1 shallot, minced • 3 tbsp fresh picked thyme leaves • Zest of 1 lemon

$

4 OFF

INSTRUCTIONS: ONE: Prepare Spiced Pecans: Preheat oven to 300°F. Combine all ingredients and place on a parchment-lined pan. Bake for 8 minutes or until golden brown. Set aside and allow to cool. TWO: In a glass or stainless steel mixing bowl, combine all vinaigrette ingredients except oil, salt and pepper. Slowly whisk in oil then season with salt and black pepper. THREE: Assemble salad: Separate and rinse lettuce leaves and pat dry. Lay 4 leaves on each plate. Quarter figs and place in a small bowl; toss in 2 tbsp of maple-thyme vinaigrette. Let sit for 5 minutes. Add one slice of goat

cheese to each plate. Top each salad with dressed figs, sprinkle with spiced pecans and drizzle desired amount of remaining vinaigrette over the top. (NOTE: Vinaigrette recipe makes a generous amount; remainder can be refrigerated and used within 3 to 4 days.)


bits 'n' bites // clean living

Glass Cleaner store-bought spray and learn how to make your own glass cleaner using a trio of natural disinfectants. BY KATHRIN BRUNNER, PHOTOGRAPHY BY MEAGHAN EADY

It’s time to ditch the blue stuff – and the respiratory toxins, hormone-disrupting chemicals and skin irritants that come along with it. For this DIY glass cleaner, we replace nasty chemicals with white vinegar for a streak-free shine for windows and mirrors, but let’s face it – the stuff stinks! So we sweetened the smell with an infusion of lavender and lemon for an invigorating floral-citrus scent that makes cleaning all the more enjoyable.

Pretty-in-Pink Glass Cleaner INGREDIENTS: • 1 lemon, peeled • 1½ cups white vinegar, divided • 1⁄3 cup dried lavender buds

EQUIPMENT: • 2 small Mason jars and lids • 1 spray bottle

ONE: To a small Mason jar, add lemon peels and cover with ¾ cup vinegar. Close jar with lid. TWO: To another small Mason jar, add dried lavender buds and cover with remaining ¾ cup vinegar. Close jar with lid. THREE: Allow peels and buds to infuse for 2 weeks. FOUR: After 2 weeks, strain out peels and buds and combine infused vinegars in a spray bottle; dilute with 2½ cups water. TIP: Use on glass, mirrors, ceramic tiles and stainless steel. Avoid using on granite, marble and stone tiles as these surfaces could get damaged by the acidic ingredients in this cleaner. Kathrin Brunner is a Toronto-based nutritionist and yoga teacher. She has a passion for holistic living and is a superavid DIYer who has created several lines of natural bodycare 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.

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KATHRIN BRUNNER PHOTO BY AMBER ELLIS, CREATING LIGHT STUDIO , PRODUCT PHOTOS VINCENZO PISTRITTO

INSTRUCTIONS:


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Cleaning Wizards

Don’t be fooled by the pure ingredient lists of these plant- and mineral-based cleaners. When it comes to their cleaning prowess, they pack a serious punch. BY LAURA SCHOBER

MINERAL MAGIC

PLANT-BASED POWER

SUSTAINABLE SPRAY

In the naturalcleaners category, OxoBrite by ECOS is one of the best for removing stains, brightening colors and bleaching whites. This mineralbased and color-safe bleach works well on laundry, fabrics, carpets and upholstery. $12.50 per 3.6-lb tub, ecos.com

Puracy Natural Dish Soap in Green Tea and Lime contains concentrated, biodegradable ingredients including coconutbased cleansers to cut through grease as well as vegetablederived moisturizers such as aloe vera and glycerin to help keep your hands soft. $6, puracy.com

The question is, what can’t this earthfriendly cleaner do? Made with plantbased, non-abrasive ingredients, Planet All-Purpose Spray Cleaner eliminates dirt and grime from countertops, carpets, marble, ceramic tiles, porcelain sinks, ovens and more. $4 to $4.50, planetinc.com

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how to // kitchen confidential

On the Menu

PREP SUNDAY Eat Clean All Week! Here’s everything you need for a delicious week of clean and energizing meals. BY AMY SYMINGTON, PHOTOGRAPHY BY KELLY BRISSON

Whatever day of the week “Sunday” may be for you, it is that blessed day you use to get your home in order before the beginning of the hectic workweek. It’s the day you do laundry, tackle the backlog of dishes, tidy that unkempt bathroom or catch up on exercise or relaxation. So why not also use this sacred day to get a jump start on the meal game for your busy week ahead? Disorganization when it comes to your weekly meals will not only cost you precious time from frequent visits to the corner store or cafeteria and money from all that takeout or last-minute lunch pickups, but over the long term, when it happens habitually, it can also cost you your health. By creating your own meals you will know exactly what is going into your food and what is (thankfully) being left out. Our menu-prep suggestions will help you save time, money and improve your overall health and well-being.

THIS WEEK BREAKFAST: • Lemon & Shallot Macadamia Nut Spread with Fresh Strawberries on a Whole-Grain Bagel

LUNCH: • CBLT Grain Salad • Sweet-and-Sour Tempeh on Whole-Grain Rye • Creamy Dill & Cannellini Bean Dip Potato Salad with Crispy Romaine, Grated Carrot & Red Onion

DINNER: • Asparagus, Pea & Navy Bean Wheat Berry Risotto • Sweet-and-Sour Tempeh Stir-Fry • Sweet-and-Sour Tempeh with Steamed Veggies & Roasted Fingerling Potatoes

SNACK ATTACKS: • Creamy Dill & Cannellini Bean Dip with Radishes, Cucumber & Carrot Sticks • Lemon & Shallot Macadamia Nut Spread with Veggie Sticks, Crackers or Fresh Fruit

STAYING HYDRATED: • Raspberry Lemon– Infused Water

PREP SUNDAY Nut spread – this will last until Friday Mason jar salads – these will take you to Wednesday Sweet-and-Sour Tempeh – this will last until Friday Dip and veggie accompaniments – this will last until Friday Fruit cubes – all week

CBLT Grain Salad (See recipe, p. 36)

PREP WEDNESDAY Mason jar salads – these will take you to Saturday

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1. DIP

2. Drink more

Make a homemade dip that doubles as a dressing to enjoy with sliced raw veggies and prepared leafy greens. Try this Creamy Dill & Cannellini Bean Dip with radishes, cucumbers and carrots or toss it with romaine lettuce, shredded carrots, red onion, cherry tomatoes and roasted fingerling potatoes for an easy lunch.

Creamy Dill & Cannellini Bean Dip

completely smooth, about 3 minutes. Serve with vegetables of choice.

SERVES 10. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 15 MINUTES.

NOTE: Add ½ cup water to recipe to thin out if using for dressing.

INGREDIENTS:

NUTRIENTS PER SERVING (3 TBSP): CALORIES: 100, TOTAL FAT: 6 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 0.5 g, CARBS: 9 g, FIBER: 4 g, SUGARS: 0.5 g, PROTEIN: 3 g, SODIUM: 83 mg, CHOLESTEROL: 0 mg

• 18 oz BPA-free canned cannellini beans (aka white kidney beans), drained and rinsed • 1⁄3 cup chopped fresh dill • ¼ cup extra-virgin olive oil • 1 lemon, zested and juiced • 1 to 2 large cloves garlic • Sea salt and ground black pepper, to taste

Get ready to drink more water this week. Staying away from sugary refreshments, like concentrated juices and carbonated sweetened beverages, is one of the best things you can do for your health. And we don’t have to tell you how important it is to stay hydrated. However, plain old water isn’t always as enticing to drink. Spice up your H2O by adding fresh fruits like oranges, grapefruit or strawberries, as well as herbs such as basil, mint or cilantro. Try one of our favorite flavored fruit-cube combinations – you’ll be hydrated in no time!

Fruit-Flavored Ice Cubes MAKES 5 TO 6 SERVINGS. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 10 MINUTES (PLUS FREEZING TIME).

INGREDIENTS: • 1 lemon, zested and juiced • 2 cups raspberries

INSTRUCTIONS: To a blender, add lemon zest, lemon juice, raspberries and 2 cups water and blend until smooth, about 2 minutes.

Pour into ice cube trays and freeze. Once frozen, add a few cubes to your water bottle in the morning before you leave the house. TIP: This will certainly encourage you to drink more H20 while adding free radical–fighting antioxidants and health-promoting fiber to your drinks. Try other flavor combinations such as lime and mango or grapefruit and blueberry.

• Vegetables for dipping, such as radishes, cucumbers and carrots

INSTRUCTIONS: Place all ingredients except vegetables into a food processor and blend until

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Clean Eating

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how to // kitchen confidential

3. hearty Dinner Premake your favorite hearty recipe and freeze individual servings for graband-reheat dinners. By the time evening rolls around after a long day’s work, it's uncommon for the average individual to have the energy to cook an elaborate meal. The single best thing you can do to ease the weekday dinner blues is to make a few favorites ahead of time and freeze for those nights you can’t be bothered. Not only will having frozen meals on hand significantly decrease your urge to reach for the takeout menu, but it will also decrease your overall food costs and keep you eating healthily. Prepare our Asparagus, Pea & Navy Bean Wheat Berry Risotto in advance.

Asparagus, Pea & Navy Bean Wheat Berry Risotto SERVES 6. HANDS-ON TIME: 40 MINUTES. TOTAL TIME: 1 HOUR, 20 MINUTES.

INGREDIENTS: • 2 tbsp extra-virgin olive oil • 2 shallots, minced • 3 cloves garlic, minced • 2 tsp dried thyme • 2 cups wheat berries • 1 13.5-oz BPA-free can coconut milk • 2 cups asparagus, trimmed and cut into ½-inch pieces • 9 oz BPA-free canned navy beans • 1 cup green peas (fresh or frozen) • 2 tsp lemon zest and ¼ cup fresh lemon juice, divided • 1 tsp sea salt

GARNISH • ¼ cup chopped fresh flatleaf parsley

INSTRUCTIONS: ONE: In a medium stockpot on medium-high, heat oil. Add shallots and sauté until translucent, about 2 minutes.

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TWO: Add garlic and thyme and sauté until fragrant, about 1 minute. THREE: Add wheat berries and toast for 2 minutes; stir in 2 cups of water. Cover and cook, stirring the berries occasionally. Once water has been absorbed, slowly stir in 2½ cups water, ½ cup at a time, until wheat berries are completely cooked. The entire process will take between 40 and 45 minutes. FOUR: Stir in coconut milk and cook for about 5 minutes or until liquid has absorbed. FIVE: Add asparagus and cook until green and tender, about 3 minutes. SIX: Stir in navy beans, green peas and lemon zest and cook until heated through, about 2 minutes. SEVEN: Stir in lemon juice and salt. Garnish with parsley and serve. Or if freezing, portion into individual-sized oven-safe pie plates for future meals. Cover with foil, label and freeze. When cooking from frozen, reheat in oven at 375°F for 30 to 35 minutes. NUTRIENTS PER SERVING (1 CUP): CALORIES: 465, TOTAL FAT: 20 g, SAT. FAT: 13 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g, CARBS: 64 g, FIBER: 13 g, SUGARS: 4 g, PROTEIN: 15 g, SODIUM: 454 mg, CHOLESTEROL: 0 mg


4. NUT CHEESES Nut cheeses are a tasty, easy-to-make and protein-rich alternative to cream cheese! Spread it on your morning bagel, toast or crepe, on your midday sandwich and afternoon crackers or pair it with your favorite fruit or veggie for an anytime treat. Try this Lemon & Shallot Macadamia Nut Spread with fresh strawberries or cucumber sticks.

Lemon & Shallot Macadamia Nut Spread MAKES 3 CUPS. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 1 HOUR, 15 MINUTES.

INGREDIENTS: • 19 oz macadamia nuts, soaked in water for 45 minutes and drained • 6 tbsp minced shallots • 2 tsp lemon zest, plus ¼ cup fresh lemon juice • 2 tsp sea salt • ½ tsp ground black pepper

GARNISH • ¼ cup chopped fresh herbs of your choice (such as parsley, basil, chives), optional

INSTRUCTIONS: ONE: To a high-powered blender or food processor, add macadamia nuts and 2 cups water and blend until smooth. TWO: Line a small colander with cheesecloth and place

over a bowl. Pour in nut mixture. Wrap cheesecloth around nut mixture, twist at top and squeeze. Place a heavy item on the top to force moisture out. Allow to sit in a warm location for 1 hour. THREE: Transfer nut mixture to a small bowl, reserving liquid, if desired. (TIP: You can use reserved liquid as a substitute for cream in coffee or tea.) Add remaining ingredients. Form into 2 logs and roll in garnish, if using. FOUR: Refrigerate for up to 5 days or freeze for future use. (NOTE: If you plan to freeze your nut spread, do not add the fresh herbs.) NUTRIENTS PER SERVING (2 TBSP): CALORIES: 164, TOTAL FAT: 17 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 13 g, POLYUNSATURATED FAT: 0 g, CARBS: 4 g, FIBER: 2 g, SUGARS: 1 g, PROTEIN: 2 g, SODIUM: 162 mg, CHOLESTEROL: 0 mg

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how to // kitchen confidential

5. GRAIN SALADS Grain salads are fast and fantastic grab-and-go options for lunch or dinner. Toss your leftover cooked grains in your favorite homemade vinegar-based dressing. Pair with a protein of your choice, add grated veggies and fresh herbs, and top with avocado and toasted nuts and seeds. To get a jump start on the week’s meals, premake three portions of your favorite grain salad recipe using three 1-liter Mason jars. Preassemble this CBLT (coconut bacon, romaine lettuce and cherry tomato) grain salad for lunches or a quick dinner.

CBLT Grain Salad MAKES 3 1-LITER MASON JAR SALADS. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 40 MINUTES.

LEMON DIJON VINAIGRETTE • 3 tbsp extra-virgin olive oil • ½ lemon, zested and juiced • 1 clove garlic, puréed

INGREDIENTS: COCONUT BACON

• 2 tsp pure maple syrup

• ¾ cup unsweetened, dried sliced coconut or coconut flakes

• Sea salt and ground black pepper, to taste

• ¾ tbsp pure maple syrup • 1½ tsp reducedsodium tamari • ¾ tsp smoked paprika • ¼ tsp grape seed oil

• 1 tsp Dijon mustard

SALAD • 3 cups cooked grain of your choice (such as brown rice, quinoa and millet) • 3 cups grated vegetables (such as carrots, zucchini or summer squash, beets) • 3 cups romaine lettuce, torn into bite-size pieces • 1½ cups cherry tomatoes, halved • ½ cup unsalted sunflower sprouts

EQUIPMENT: • 3 1-liter Mason jars with lids

INSTRUCTIONS: ONE: Preheat oven to 325°F. To a medium bowl, add all coconut bacon ingredients and toss well. Spread on a large parchment-lined baking sheet. Bake until

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coconut is crispy and lightly toasted. (NOTE: This can take anywhere from 8 to 18 minutes, depending on the size and thickness of your coconut, so check often to avoid burning.) Set aside. TWO: Meanwhile, in a small bowl, whisk together vinaigrette ingredients. THREE: To 1 Mason jar, add one-third of vinaigrette. Over dressing, layer in 1 cup grains, 1 cup grated veggies, 1 cup lettuce, ½ cup cherry tomatoes and one-third of bacon. Top with a few sunflower sprouts. Tighten lid and repeat with remaining 2 Mason jars. Store in fridge. FOUR: When ready to eat, vigorously shake Mason jar to completely coat salad ingredients with vinaigrette. NUTRIENTS PER SERVING (1 MASON JAR): CALORIES: 565, TOTAL FAT: 31 g, SAT. FAT: 14 g, MONOUNSATURATED FAT: 12 g, POLYUNSATURATED FAT: 3 g, CARBS: 65 g, FIBER: 12 g, SUGARS: 13 g, PROTEIN: 11 g, SODIUM: 314 mg, CHOLESTEROL: 0 mg


DON’T LET GREENS

GET ALL THE GLORY. Layered Mexican Bowl with Chipotle Black Bean Crumbles

Eating more veggies has taken on a whole new look and flavor. Served up savory, light and satisfying, as a snack or the main event, any way you veg is good for both you and the Earth. Find a new favorite recipe at MorningStarFarms.com. #WayToVeg


how to // kitchen confidential

6. TEMPEH Marinate tempeh for sandwiches, bowls and stir-fries. Put some fiber-rich plants into your daily dietary routine with this protein-packed functional food. Take either tempeh or tofu and marinate it in your favorite homemade sauce overnight. Once ready to use, just bake the tempeh in the oven with the sauce. Use it on sandwiches, atop grain bowls, paired with steamed veggies and roasted potatoes, or in stir-fries.

Sweet-and-Sour Tempeh SERVES 5. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 40 MINUTES (PLUS MARINATING TIME).

INGREDIENTS: • ½ cup unsweetened pomegranate juice • 2 tbsp grape seed oil • 2 tbsp reduced-sodium soy sauce

• 1 tbsp pure maple syrup • 1 clove garlic, puréed • 9 oz organic tempeh, sliced into ¼-inch-thick strips

INSTRUCTIONS: ONE: In a medium bowl, whisk together juice, oil, soy sauce, maple syrup and garlic. Add tempeh. Let marinate for at least 30 minutes or overnight.

TWO: Preheat oven to 375°F. In a baking dish, arrange tempeh in an even layer and drizzle remaining marinade over top. Bake for 30 minutes. THREE: Serve on whole-grain rye bread or other wholegrain bread with sauerkraut and tomato for a quick and easy lunch or breakfast.

NUTRIENTS PER SERVING (1⁄5 OF RECIPE): CALORIES: 176, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 6 g, CARBS: 11.5 g, FIBER: 0 g, SUGARS: 6 g, PROTEIN: 10 g, SODIUM: 239 mg, CHOLESTEROL: 0 mg

Your Cook Once SHOPPING LIST PANTRY

PRODUCE

1 13.5-oz can coconut milk

1 bunch asparagus

3 cups of grain of your

2 small beets

choice (brown rice, quinoa and millet are great options) 19 oz macadamia nuts 1 15-oz BPA-free can navy beans 1 cup unsweetened, dried sliced coconut or coconut flakes 2 cups wheat berries 2 15-oz BPA-free cans white kidney beans

2 large carrots

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Vegetables for dipping

1 cucumber

(radishes, cucumbers and carrots) Vegetables for tempeh side or stir-fry (broccoli, cauliflower and snap peas) 1 each green and yellow zucchini

1 lb fingerling potatoes

MEAT ALTERNATIVES

1 pint cherry tomatoes 1 tomato

for tempeh side 1 head garlic 1 cup green peas (fresh or frozen) 5 lemons 2 cups raspberries 1 red onion 1 head romaine lettuce 2 shallots 1 pint strawberries ½ cup sunflower sprouts

9 oz organic tempeh

PANTRY STAPLES Sea salt Ground black pepper Dijon mustard Dried thyme Extra-virgin olive oil Favorite whole-grain or

seed cracker Grape seed oil Pure maple syrup

FRESH HERBS

Reduced-sodium tamari

½ bunch fresh dill

Sauerkraut

¼ bunch of basil, optional

Smoked paprika

¼ bunch chives, optional

Low-sodium soy sauce

½ bunch of parsley

Whole-grain bread or

JUICE 17 oz pomegranate juice

whole-grain rye bread and/ or bagels


Help Us Make Clean Eating Even Better! "Every year, your thoughtful, passionate feedback helps to shape Clean Eating. When you speak out, we’re sure to know exactly what you want to see more or less of and add never-before-covered content that is meaningful to you and your health journey. Help us give you more of what you want by voicing your valued opinion. As a thank-you, we’re giving away our favorite kitchen appliances of the moment, hand-picked just for you.”

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how to // kitchen tools

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The Coolest Colanders When it comes to everyday tasks like rinsing berries, draining pasta or straining sauces, colanders and sieves are essential kitchen helpers. We tested an array of options from colorful to classic. BY ANDREA GOURGY

Colanders and sieves come with a variety of hole sizes – so consider what types of foods you work with most and choose accordingly. We recommend having one colander with larger holes as well as a sieve, which has smaller holes, to be able to tackle any kitchen task.

quicker straining. Because it has a self-standing base, it's best to make sure your surface is clean if setting it down with food inside.

For straining small items like rice and quinoa, a sieve with finer holes, such as this one, is the way to go. Its long handle in a burst of bright green is made of rubber to help prevent it from getting too hot. Bonus: It comes with a free bag for making homemade nut milks.

$20, bedbathandbeyond.com

$18, visit magikuchen.com/ cleaneating to receive a 25% discount 2. Space Saver SQUISH 4-QUART COLLAPSIBLE COLANDER IN LIGHT BLUE/BLUEBERRY

If you have limited cabinet space, this collapsible colander is the pick for you. Made of BPA-free silicone, it has wide handles for easy maneuvering and large holes around the sides for

3. The Classic RSVP ENDURANCE PRECISION PIERCED COLANDER

This 5-quart colander is made entirely of stainless steel with a wide base for stability and handles that are easy to grip. Keep in mind that when draining hot foods, the handles can heat up. $26, mysecretpantry.com 4. One-Handed JOSEPH JOSEPH SQUARE COLANDER

With a comfortable single handle, this 8½ x 4½-inch colander allows you to keep your other hand free – a convenient feature when multitasking in the kitchen. It has feet that allow it to

sit above the sink surface and it’s quite stable. We adore the red, but it comes in a variety of bright colors. $15, josephjoseph.com 5. Best of Both Worlds OXO GOOD GRIPS 5-QUART STAINLESS STEEL COLANDER

This colander marries two materials – stainless steel for the main part that holds and drains your food and rubber-like handles and feet for easy gripping. This ensures your food only touches non-leaching material and the handles don’t get too hot when draining foods like pasta. $30, oxo.com 6. Clever Design TOVOLO SOAK & STRAIN COLANDER

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With a double layer of mesh to make sure none of your smaller items fall through, this sieve is a gem to have in your kitchen. We love that it has two hooks to stabilize it over a pot or a bowl. $8, culinacollection.com

For your ingredients that need to be soaked then drained, such as berries and greens,

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health // ask dr. jonny

What's Omega-7 and do I need it? Recently, I’ve been hearing buzz about “omega-7s.” I’ve heard of omega-3, omega-6 and omega-9, but what the heck is omega-7? Omega-7 is a fatty acid known as palmitoleic acid. It’s got a lot of potential health benefits, though the research is nowhere near as extensive as the research on, say, omega-3s. Nonetheless, it’s becoming a popular supplement. Palmitoleic acid began to get some serious attention when studies at Harvard University showed that people with the highest circulating levels of the fatty acid had an amazing 60% lower incidence of diabetes compared with those who had the lowest levels. People with higher levels of omega-7 also had a lower body mass index (BMI), smaller waist circumference, lower triglycerides and lower inflammation. And a study conducted by the Cleveland Clinic and Xyrion Medical Institute showed that 210 milligrams per day of omega-7 reduced C-reactive protein (CRP) levels – an important measure of overall inflammation – by an impressive 44%.

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The omega-7 sold today as a supplement comes from either fish such as salmon or from a plant known as sea buckthorn. One excellent, widely available brand is Barlean’s Heart Remedy.

Someone told me that citrus bergamot is a really great supplement for heart health. I’d never heard of it. What does it do? A number of studies show that citrus bergamot supplements can lower cholesterol. But in my opinion, lowering cholesterol is the least important thing citrus bergamot does. Citrus bergamot is an extract from bergamot, a kind of orange that grows mainly in the Calabria region of Italy. The fruit itself is slightly bitter and sour, but there are compounds in it that have been found to have some important health benefits, which is why they’ve found their way into supplements. The emerging research is pretty impressive.

Though most people get excited about its cholesterol-lowering properties, what’s more important – at least in my view – is that it also lowers triglycerides and raises HDL (“good”) cholesterol. By lowering triglycerides – an independent risk for heart disease – it automatically improves your triglyceride-to-HDL ratio, which has been shown to be a major predictor for heart disease and obesity. To be effective, a citrus bergamot supplement has to have a high percentage of polyphenols. One brand that meets the polyphenol criteria is ResVitále Bergamot Cholesterol Support ($45, gnc.com).

SEA BUCKTHORN TIM UR/SHUTTERSTOCK, BERGAMOT SHOWCAKE/SHUTTERSTOCK

And other burning nutrition questions du jour answered by revered nutrition expert Jonny Bowden.


The Cleanest Oils Oils are a great source of healthy fat. See our list of best oils at cleaneating.com/bestoils

SALMON PHOTO GIBSON & SMITH, FOOD AND PROP STYLING TERRY SCHACHT

I’m reading everywhere that eating fat helps you lose weight. This seems counterintuitive. Can you explain? Glad to. The myth that eating fat makes you fat has persisted for decades, and in my not-so-humble opinion it is one of the reasons for the obesity epidemic. If that doesn’t seem to make sense right now, it will when you consider the effect food has on hormones. Remember, everything that has to do with weight is controlled by hormones – they’re totally in charge of the weight gain/weight loss roller coaster. The main hormone responsible for weight gain is insulin, which is why it’s known as the “fat-storage hormone.” (How’s that for a “duh”?) Insulin goes up (a lot) whenever you eat carbohydrates. It goes up a little when you eat protein. But eating fat doesn’t even budge the needle on insulin secretion. That’s why eating less carbs and eating more fat is frequently a great strategy for weight loss. You just have to make sure it’s the right kind of fat – clean, not toxic. (If you want more details on clean vs. toxic fat, see Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (HarperOne, 2016.)


recipes

Zucchini Carpaccio WITH WHITE BEANS, BASIL & PINE NUTS

FOOD & PROP STYLING TERRY SCHACHT

(See recipe, p. 48)

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Gorgeous

Salads

in 3 Steps or Less!

Patio weather is the perfect time to turn seasonal produce into a satisfying meal. These crisp salads are all deliciously hearty with loads of fiber and protein and can be made in 30 minutes or less. BY PAMELA SALZMAN, PHOTOGRAPHY BY DARREN KEMPER

Pamela Salzman is a Los Angeles–based cooking instructor and certified holistic health counselor. Find her at pamelasalzman.com.

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recipes

Layers of healthful fiber: Containing a wealth of vegetables including romaine, avocado, celery and bell pepper, this salad is a fiber heavyweight with 9.5 grams of dietary fiber per serving. Fiber not only helps with weight maintenance, but it also aids with blood sugar management and digestive health.

Seven-Layer Salad WITH BLUE CHEESE DRESSING

(See recipe, p. 53)

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The Riviera Salad with Champagne Vinaigrette SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES.

Thinly sliced carrots, radish and fennel add flavor and crunch to this beautiful salad with fresh mint and tarragon.

INGREDIENTS:

• ¾ tsp sea salt

• 1 large head romaine lettuce, torn (about 8 cups)

• Ground black pepper, to taste

• 4 cups mesclun salad mix • 3 radishes, trimmed and thinly sliced • 2 small raw golden beets, peeled and thinly sliced • 2 carrots, peeled and thinly sliced • ½ large bulb fennel, cored and thinly sliced • ¾ cup blanched lima beans • ¼ cup fresh mint, large leaves chopped • ¼ cup fresh tarragon, chopped • 4 oz feta cheese, thinly sliced

DRESSING • 1⁄3 cup extra-virgin olive oil (TRY: Castillo de Canena Biodynamic Extra Virgin Olive Oil)

INSTRUCTIONS: ONE: Prepare dressing: In a glass jar, combine all dressing ingredients and shake to emulsify. TWO: To a bowl, add romaine and mesclun and top with radishes, beets, carrots, fennel and beans. Toss to coat with dressing. Top with mint, tarragon and cheese. NUTRIENTS PER SERVING (1⁄6 OF RECIPE): CALORIES: 287, TOTAL FAT: 20 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 12.5 g, POLYUNSATURATED FAT: 2 g, CARBS: 19 g, FIBER: 6 g, SUGARS: 8 g, PROTEIN: 7.5 g, SODIUM: 594 mg, CHOLESTEROL: 20 mg

• 2 tbsp champagne vinegar • 1 tsp Dijon mustard • 1 tsp raw honey

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INGREDIENTS: • 6 oz baby spinach • 2 cups halved cherry or grape tomatoes • 1 cup sliced cucumber • 6 oz wild smoked sockeye salmon, cut into strips • 1⁄3 cup thinly sliced red onion • 2 tbsp fresh dill fronds, removed from tough stems • 2 tbsp capers, drained and patted dry, optional • Whole-grain bagel crisps, optional*

Zucchini Carpaccio

DRESSING

SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.

Don’t be fooled by the simple ingredients list in this salad – it has big flavor from crunchy pine nuts and fragrant fresh basil. A mandoline helps slice the zucchini as thin as possible, but you can also use a knife if you prefer. For added color, try adding cherry tomatoes if you have some on hand.

INGREDIENTS: • 4 small zucchini (or a combination of zucchini and summer squash), sliced 1⁄8 inch thick lengthwise (NOTE: This is easy to do with a mandoline, but you can also use a very sharp knife or a vegetable peeler.) • 1½ cups cooked white beans (such as cannellini or great northern) or 1 15-oz BPA-free can, drained and rinsed • ¼ cup unsalted pine nuts, toasted

or in a bowl. Top with beans, pine nuts, onions, basil and cheese. TWO: Squeeze lemon over the platter. Drizzle with oil and season with salt and pepper. NUTRIENTS PER SERVING (1⁄6 OF SALAD): CALORIES: 244, TOTAL FAT: 16 g, SAT. FAT: 4 g, MONOUNSATURATED FAT: 8 g, POLYUNSATURATED FAT: 3 g, CARBS: 16 g, FIBER: 4 g, SUGARS: 2.5 g, PROTEIN: 12 g, SODIUM: 287 mg, CHOLESTEROL: 17 mg

• 4 small green onions, thinly sliced • 2 tbsp chiffonade-cut fresh basil (TIP: Stack leaves, then gently roll and slice finely.) • 3- to 4-oz block Pecorino-Romano or Parmesan cheese, shaved with a vegetable peeler • ½ lemon • 3 tbsp extra-virgin olive oil • Sea salt and ground black pepper, to taste (or red pepper)

INSTRUCTIONS: ONE: Layer zucchini slices on a platter

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Deconstructed Bagel & Lox Salad with Dijon Dressing SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES.

We’ve taken the classic flavors in a bagel & lox sandwich and packed them into a salad with wild smoked salmon, dill, red onion and even toasted bagel chips. To lend a delicious richness to this meal, try adding 3 to 4 oz of crumbled goat cheese.

• ½ cup olive oil mayonnaise • ¼ tsp lemon zest, plus 1½ tbsp fresh lemon juice • 1 small garlic clove, minced • ½ tsp Dijon mustard • Sea salt and ground black pepper, to taste

INSTRUCTIONS: ONE: Prepare dressing: In a medium bowl, whisk together all dressing ingredients plus 2 tbsp water. TWO: Arrange spinach leaves on a platter. Top with tomatoes, cucumber, salmon, onion, dill and capers (if using). Arrange bagel crisps (if using) around the edges of the platter. Drizzle with dressing just before serving. *It can be hard to find a clean option for bagel crisps, but making your own is quite easy (though it’s entirely optional). To make your own, slice a whole-grain bagel into thin rounds, brush both sides with olive oil and bake in a single layer in a 350°F oven until golden brown. You can break them into smaller pieces, if desired. NUTRIENTS PER SERVING (1⁄6 OF SALAD): CALORIES: 189, TOTAL FAT: 15 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 9 g, CARBS: 6 g, FIBER: 2 g, SUGARS: 3 g, PROTEIN: 8 g, SODIUM: 453 mg, CHOLESTEROL: 17 mg

ZUCCHINI CARPACCIO PHOTO RONALD TSANG, FOOD & PROP STYLING TERRY SCHACHT

with White Beans, Basil & Pine Nuts


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recipes

Go nuts for your health: This salad is a delicious way to infuse nuts into your diet, as it contains both pecans as well as a creamy cashew dressing. Eating nuts daily has shown to reduce your risk of heart attack and stroke as well as extend your life-span, according to several recent studies.

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The Baja Grilled Peach Salad with Spicy Cashew Dressing SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 30 MINUTES (PLUS SOAKING TIME).

Sweet, juicy grilled peaches add a lovely warm-weather flair to this salad packed to the brim with beautiful vegetables. The true star of this meal, though, is the creamy cashew dressing spiked with just a touch of cayenne. If you have time, we suggest making the candied pecans as they add an addictive sweet-salty crunch.

INGREDIENTS: • 1½ lb boneless, skinless chicken breasts (about 2) • ½ tsp sea salt • ½ tsp paprika • Ground black pepper, to taste • 3 peaches, pitted and quartered • 3 ears sweet corn, husked • 1 tbsp olive oil • 6 to 7 oz mixed greens • 4 green onions, thinly sliced • 1 large avocado, peeled, pitted and cubed • 1⁄3 cup toasted unsalted pecans, chopped*

SPICY CASHEW DRESSING • ¼ cup raw unsalted cashews, soaked in water for 1 to 4 hours (depending on the strength of your blender), and drained • ¼ cup apple cider vinegar (TRY: Bragg Organic Raw Apple Cider Vinegar) • 2 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 2 tsp raw honey • ½ tsp sea salt • Pinch ground cayenne pepper

INSTRUCTIONS: ONE: Preheat a grill to medium and lightly oil grates. Season chicken

with ½ tsp salt, paprika and pepper. Brush peaches and corn lightly with olive oil. Grill peaches, chicken and corn until peaches have light grill marks (about 4 minutes per side), chicken is cooked through (about 5 to 6 minutes per side) and corn has light grill marks (8 to 10 minutes, turning occasionally). Slice chicken into 1-inch slices; cut corn kernels off the cob. TWO: Meanwhile, prepare dressing: In a blender, add all dressing ingredients along with ¼ cup water; blend until smooth and creamy. THREE: To a bowl, add mixed greens. Add corn and onions; drizzle dressing to lightly coat and toss. Arrange on a platter and top with chicken, peaches, avocados and pecans. Drizzle with remaining dressing. *If time allows, make your own candied pecans (optional): In a skillet on medium, toast pecans until fragrant. Add 1 tbsp pure maple syrup and pinch salt and stir constantly until syrup is caramelized, 3 to 4 minutes. NUTRIENTS PER SERVING (1⁄6 OF RECIPE): CALORIES: 410, TOTAL FAT: 23 g, SAT. FAT: 3.5 g, MONOUNSATURATED FAT: 14 g, POLYUNSATURATED FAT: 4 g, CARBS: 27 g, FIBER: 7 g, SUGARS: 12 g, PROTEIN: 28.5 g, SODIUM: 469 mg, CHOLESTEROL: 63 mg

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tk 52

Clean CleanEating EatingJUNE JUNE 2016 2016


SERVES 6. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.

• 4 to 6 oz all-natural turkey bacon, no added nitrates or nitrites, cooked and finely chopped

Have you ever ordered an antipasto plate at your local Italian restaurant? Picture every delicious item from that platter – artichokes, roasted peppers and pepperoncini – all tossed together in a salad with a gorgeous oregano-cheese dressing. We promise, you’ve never had anything like this salad!

• 4 oz blue cheese, crumbled into small pieces

Tossed Antipasto with Pecorino-Romano Vinaigrette

BLUE CHEESE DRESSING

• 1 cup kefir or buttermilk

INGREDIENTS: • ½ cup thinly sliced red onion or shallots • ¼ cup red wine vinegar (TRY: Eden Red Wine Vinegar) • 1 large head romaine lettuce, sliced thinly (about 8 cups) • 12 oz jarred artichoke hearts, (water packed), drained and patted dry* • 12 oz jarred roasted red peppers (water packed), drained and sliced • 1½ cups cooked chickpeas or 1 15-oz BPA-free can unsalted chickpeas, drained and rinsed

NUTRIENTS PER SERVING (1⁄6 SALAD): CALORIES: 237, TOTAL FAT: 14 g, SAT. FAT: 2.5 g, MONOUNSATURATED FAT: 10 g, POLYUNSATURATED FAT: 2 g, CARBS: 20 g, FIBER: 6 g, SUGARS: 3.5 g, PROTEIN: 7 g, SODIUM: 476 mg, CHOLESTEROL: 4 mg

• 1 cup white mushrooms, thinly sliced

Seven-Layer Salad

• 5 pepperoncini, stemmed and thinly sliced

with Blue Cheese Dressing

DRESSING • 5 tbsp extra-virgin olive oil • 3 tbsp grated Pecorino-Romano or Parmesan cheese • ½ tsp each dried oregano and sea salt • Ground black pepper, to taste

ZUCCHINI CARPACCIO PHOTO RONALD TSANG, FOOD & PROP STYLING TERRY SCHACHT

parchment paper. Arrange thawed artichoke pieces on prepared baking sheet and toss with 1 tbsp oil. Sprinkle with salt and pepper, to taste. Roast for 20 minutes or until lightly golden brown around the edges.

INSTRUCTIONS: ONE: In a medium bowl, soak onions in vinegar for 15 minutes. Drain onions and reserve vinegar for dressing. TWO: Meanwhile, to a large serving platter, add romaine. Top with layers of artichokes, drained red onion, red peppers, chickpeas, mushrooms and pepperoncini. THREE: Prepare dressing: In a medium bowl or screw-top jar, whisk together reserved vinegar and all dressing ingredients. Drizzle enough dressing on salad to lightly coat. *For a twist, buy frozen artichokes and roast them yourself. Preheat oven to 400°F. Line a baking sheet with

SERVES 6 TO 8. HANDS ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES.

This recipe yields a generous amount of dressing – either toss the desired amount of dressing to coat the salad lightly right before serving, or serve the dressing alongside so your guests can dress it themselves. Or, you can go the route that many traditionalists take in the Midwest – they pour on enough dressing to lightly coat the salad (we suggest using about half of the dressing) and set it in the fridge to allow the dressing to trickle down and coat the veggies.

• 1 cup olive oil mayonnaise • 2 tbsp fresh lemon juice • 2 tbsp fresh flat-leaf parsley, chopped, optional • 1 small clove garlic, minced • Sea salt and ground black pepper, to taste

INSTRUCTIONS: ONE: Prepare dressing: In a medium bowl, combine all dressing ingredients and whisk well or pulse in a food processor. TWO: In a clear glass bowl, layer salad ingredients in the order they appear above. Concentrate ingredients around the perimeter of the bowl, filling the center with romaine. THREE: Pour desired amount of dressing over salad and toss just before serving (you may have extra dressing), or leave the layers intact and serve dressing in a bowl on the side. NUTRIENTS PER SERVING (1⁄6 SALAD WITH ½ OF DRESSING): CALORIES: 377, TOTAL FAT: 27 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 11 g, POLYUNSATURATED FAT: 9 g, CARBS: 20 g, FIBER: 9.5 g, SUGARS: 6.5 g, PROTEIN: 16 g, SODIUM: 477 mg, CHOLESTEROL: 139 mg

INGREDIENTS: • 1 large head romaine lettuce, chopped (about 8 cups) • 3 bell peppers, diced • 3 to 4 hard-boiled eggs, sliced or chopped • 6 stalks celery, diced • 3 cups frozen peas, thawed • 2 avocados, peeled, pitted and sliced

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Easy, Effortless

Foil-Pack Meals Too hot to cook? No sweat! We’ve got you covered with our easiest-ever foil-packet meals for the grill. Simply wrap ’em up, throw ’em on the grill and toss away the mess! FOOD STYLING BY BERNADETTE AMMAR, PROP STYLING BY THE FOOD GROUP

RECIPES BY MARIANNE WREN, PHOTOGRAPHY BY DARREN KEMPER

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Lobster Tail Foil Packs WITH LEMON CHIVE BUTTER

(See recipe, p. 57)

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recipes LAYER IT! If you’re not comfortable grilling with foil, simply line the foil packet with parchment paper – this provides a barrier between the foil and your food.

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INSTRUCTIONS: ONE: In a large sauté pan on mediumhigh, heat oil. Add onion and sauté, stirring frequently, until translucent, 2 minutes. Add garlic and sauté until fragrant, 30 seconds. Scrape into a large bowl and cool slightly. Mix in beef, egg, bread crumbs, parsley and Parmesan. Shape into 18 meatballs. TWO: Meanwhile, heat a grill to high. In a medium bowl, combine tomato sauce, basil, oregano and pepper flakes. Spread one-quarter of sauce in center of a 24-inch-long sheet of heavy-duty foil, turning edges of foil up, if needed, to prevent spilling. Top with meatballs, remaining sauce, bell pepper and mushrooms. Bring short edges of foil together, then fold inward a few times along each long edge to seal packet.

Foil-Pack Meatball Subs SERVES 6. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES.

Jarred tomato sauce is a shortcut that helps get these meaty subs on the table fast. For evenly sized meatballs, divide mixture into thirds, then divide each third into 6 equal balls – this will ensure they cook through at the same time.

INGREDIENTS: • 2 tsp olive oil • 1 small yellow onion, finely chopped • 1 clove garlic, minced • 1 lb extra-lean ground beef • 1 large egg • ¼ cup whole-wheat bread crumbs • ¼ cup chopped fresh flat-leaf parsley • 2 tbsp grated Parmesan cheese, plus additional for garnish, optional

THREE: Turn off heat on 1 side of grill; transfer packet to unheated side. Close lid and grill until temperature reaches 160˚F when tested in center of thickest meatball, 18 to 20 minutes. Divide among buns. Sprinkle with additional Parmesan (if using). OVEN VARIATION: Bake packet on a rimmed baking sheet in a 350˚F oven until temperature reaches 160˚F when tested in center of thickest meatball, 20 to 22 minutes. NUTRIENTS PER SERVING (1 SUB): CALORIES: 362, TOTAL FAT: 12 g, SAT. FAT: 4 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 2 g, CARBS: 43 g, FIBER: 7.5 g, SUGARS: 10 g, PROTEIN: 25.5 g, SODIUM: 447 mg, CHOLESTEROL: 80 mg

• 2 cups jarred unsalted tomato sauce • 1 tsp each dried basil and dried oregano

Lobster Tail Foil Packs

• ½ tsp red pepper flakes

SERVES 4. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 30 MINUTES.

• 1 green bell pepper, thinly sliced • 4 oz white or cremini mushrooms, sliced • 6 whole-grain sausage or sub buns, grilled

INGREDIENTS: • 1 lemon, zested and juiced, divided • ¼ cup organic unsalted butter, room temperature • 2 tbsp chopped fresh chives • 1⁄8 tsp sea salt • ¼ tsp ground black pepper • 1⁄8 tsp ground cayenne pepper (TRY: Simply Organic Cayenne Pepper) • 4 6-oz fresh or frozen shell-on lobster tails, thawed • 12 baby potatoes, halved • 2 ears corn, husked and cut into quarters • 2 red bell peppers, quartered • ½ cup low-sodium chicken broth

INSTRUCTIONS: ONE: Heat a grill to high. In a small bowl, combine lemon zest, butter, chives, salt, pepper and cayenne. TWO: Arrange 4 12-inch-long double layers of heavy-duty foil on a work surface. Using kitchen shears, cut through membrane on underside of each lobster tail to expose meat. Place 1 lobster tail in center of each stack of foil. Top with potatoes, corn, bell peppers, broth, lemon juice and butter mixture, dividing evenly. Bring short edges of each stack of foil together, then fold inward a few times along each long edge to seal packets. THREE: Reduce heat on 1 side of grill to low. Place packets on low heat, close lid and grill until lobster meat is firm and opaque and vegetables are tender, 20 to 25 minutes. OVEN VARIATION: Bake packets on a rimmed baking sheet in a 375˚F oven until lobster is firm and opaque and vegetables are tender, 20 to 25 minutes.

with Lemon Chive Butter

These individual meal-in-one packets are great for camping, weekends at the cottage or entertaining on the patio.

NUTRIENTS PER SERVING (1 PACKET): CALORIES: 380, TOTAL FAT: 14 g, SAT. FAT: 8 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g, CARBS: 35 g, FIBER: 4 g, SUGARS: 6 g, PROTEIN: 30 g, SODIUM: 708 mg, CHOLESTEROL: 217 mg

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recipes

Foil-Pack Grilled Asian Chicken Wings (See recipe, p. 60)

Complete protein: These succulent chicken wings are an excellent source of complete protein as they contain all the essential amino acids. Because essential amino acids can’t be made by the body, it is important to eat proteins that can produce them during digestion. Amino acids are necessary for growing and repairing bodily cells, muscles and tissues.

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Grilled Dark Cherry Crumble SERVES 8. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 30 MINUTES.

It really doesn’t get any easier than this foil-packet cherry crumble! For the fastest prep, opt for frozen cherries, which are already pitted, and thaw them overnight in the fridge. Be sure to drain any cherry juices after thawing to keep your crumble from becoming soggy. We love the tangy taste of Greek yogurt, but if you prefer a sweeter topping, try vanilla ice cream or frozen yogurt.

INGREDIENTS: • 3 cups fresh or frozen pitted dark sweet cherries, thawed (TIP: You can also use sour cherries if you prefer. You’ll need to add an additional 2 tbsp coconut sugar into the cherry mixture in Step Two.) • 1 tsp each pure vanilla and pure almond extract • ½ cup coconut sugar, divided • 3 tbsp whole-wheat flour, divided

times along each long edge to seal packet. Place on grill and reduce heat to medium-low. Close lid and cook until cherries are softened and oats are lightly browned, about 20 minutes. Serve with yogurt (if using). OVEN VARIATION: Bake packet on a rimmed baking sheet in a 350˚F oven until cherries are softened and oats are lightly browned, about 20 minutes.

• ¾ cup old-fashioned rolled oats • ¼ cup chopped raw unsalted almonds • ¼ cup cold organic unsalted butter, cubed (TRY: Horizon Organic Unsalted Butter) • 1⁄3 cup whole-milk Greek yogurt, optional

NUTRIENTS PER SERVING (1⁄8 OF RECIPE): CALORIES: 208, TOTAL FAT: 9 g, SAT. FAT: 4 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g, CARBS: 32 g, FIBER: 3 g, SUGARS: 23 g, PROTEIN: 3 g, SODIUM: 7 mg, CHOLESTEROL: 15 mg

INSTRUCTIONS: ONE: Heat a grill to medium-high. Line a 24-inch-long piece of heavy-duty foil with parchment paper. TWO: In a large bowl, toss together cherries, vanilla extract, almond extract, ¼ cup sugar and 1 tbsp flour. In a separate bowl, stir together oats, almonds and remaining ¼ cup sugar and 2 tbsp flour; using a pastry blender or 2 knives, cut in butter until crumbly. THREE: Spoon cherry mixture into center of parchment and sprinkle with oat mixture. Bring short edges of foil together, then fold inward a few

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recipes Foil-Pack Grilled Asian Chicken Wings SERVES 4. HANDS-ON TIME: 5 MINUTES. TOTAL TIME: 30 MINUTES.

Hoisin sauce delivers a sweet, salty and spicy punch to these sticky chicken wings. If you don’t have it on hand, it’s worth adding to your collection – the Asian sauce is a versatile glaze for grilled chicken, pork or steak, or mix it with water and arrowroot and use it as a stir-fry sauce.

INGREDIENTS: • ¼ cup fresh orange juice • 1 tbsp peeled and grated fresh ginger • 1 tbsp hoisin sauce • 1 tbsp reduced-sodium soy sauce • 2 tsp chile-garlic paste (TIP: Look for it in the Asian section of most grocery stores or in Asian markets.)

NUTRIENTS PER SERVING (5 WINGS): CALORIES: 279, TOTAL FAT: 18 g, SAT. FAT: 5 g, MONOUNSATURATED FAT: 8 g, POLYUNSATURATED FAT: 4 g, CARBS: 7 g, FIBER: 1 g, SUGARS: 3 g, PROTEIN: 23 g, SODIUM: 345 mg, CHOLESTEROL: 137 mg

Ginger Shiitake Noodle Foil Packs with Eggs SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES.

These single-serve packets make an ideal lunch or light dinner. To avoid getting any shells in the noodles, crack the eggs, one at a time, into a small bowl and pour into the wells. The eggs will continue to cook after you’ve removed them from the grill, so you'll want to take them off while they’re still just a touch underdone.

• 2 cloves garlic, minced • 1 tsp arrowroot starch

INGREDIENTS:

• 20 bone-in, skin-on split chicken wings (about 2 lb)

• 12 oz whole-grain spaghetti, broken in half

• 2 tsp sesame seeds, toasted

• 8 oz shiitake mushrooms, stemmed and thinly sliced

• 2 green onions, thinly sliced • 1 red finger chile pepper, thinly sliced, optional

• 2 cups low-sodium vegetable or chicken broth • 2 tbsp reduced-sodium soy sauce

INSTRUCTIONS: ONE: Heat a grill to high. In a large bowl, whisk orange juice, ginger, hoisin, soy sauce, chile-garlic paste, garlic and arrowroot. Add wings; toss to coat. TWO: Place wings with sauce in center of a 24-inch-long piece of heavy-duty foil. Bring short edges of foil together, then fold inward a few times along each long edge to seal packet. Place on grill and reduce heat to medium-low. Close lid; cook until chicken is no longer pink inside, 25 to 30 minutes.

• 2 cloves garlic, minced

• ½ tsp red pepper flakes • 4 large eggs • 1 green onion, thinly sliced • 1 red finger chile pepper, seeded and thinly sliced, optional

a rimmed baking sheet in a 375˚F oven until chicken is no longer pink inside, 25 to 30 minutes.

TWO: In a small bowl, stir together broth, soy sauce, garlic, ginger, sesame seeds and pepper flakes. Pour about

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OVEN VARIATION: Bake packets on a rimmed baking sheet in a 350˚F oven until pasta is tender, about 7 minutes. Carefully open packets. Using a fork, stir noodles and form a well in center of each. Crack 1 egg into each well and carefully reseal packets. Bake until eggs are set, about 5 minutes. NUTRIENTS PER SERVING (1 PACKET): CALORIES: 398, TOTAL FAT: 7 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 1.5 g, CARBS: 68 g, FIBER: 13 g, SUGARS: 4.5 g, PROTEIN: 21 g, SODIUM: 442 mg, CHOLESTEROL: 186 mg

• 1 tsp sesame seeds, toasted

OVEN VARIATION: Bake packet on

60

THREE: Carefully open packets. Using a fork, stir pasta and form a well in center of each. Crack 1 egg into each well and carefully reseal packets. Close lid and cook until eggs are set, about 5 minutes. To serve, sprinkle with green onion and chile pepper (if using).

• 2 tsp peeled and minced ginger

INSTRUCTIONS: ONE: Heat a grill to high. Arrange 4 24-inch-long double layers of heavyduty foil on a work surface. Line each stack with parchment paper and divide pasta and mushrooms among stacks. Bring up edges of each stack to form bowl shapes, leaving tops open.

THREE: Transfer wings to a serving plate and sprinkle with seeds, onions and chile pepper (if using).

½ cup of the mixture into each packet. Bring short edges of each stack of foil together, then fold inward a few times along each long edge to seal packets. Reduce heat on 1 side of grill to low. Place packets on low heat, close lid and cook until pasta is tender, about 7 minutes.

Disease-quashing shrooms: Shiitake mushrooms have long been considered a medicinal mushroom in Asia, and there are numerous studies to back up those claims. In particular, research has shown that lentinan, a component of shiitake, exhibits anti-tumor activities, while studies have found that another component, lenthionine, may help prevent thrombosis. Shiitakes are also a great source of vitamin D.


recipes

MAKE IT A MEAL! Serve over brown rice or vermicelli noodles for a speedy, no-fuss dinner.

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Orange & Mango Chicken Foil Packs SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES.

Consider this saucy dish your no-sweat summer stir-fry alternative; it’s got all of the sweet-and-sour flavors but doesn’t require you to stand over a hot stove to prepare.

INGREDIENTS: • 12 oz boneless, skinless chicken breasts, cut into 1-inch chunks • 1 cup peeled, pitted and cubed mango (TIP: Do not use frozen mango as it won’t hold its shape during cooking.) • 1 navel orange, peeled and segmented • 1 large red bell pepper, cut into 1-inch chunks • 4 green onions, cut into 1-inch lengths • 1 green finger chile pepper, seeded and thinly sliced • ½ cup low-sodium chicken broth • 2 tbsp coconut sugar (TRY: Wholesome! Organic Coconut Palm Sugar) • 2 tbsp reduced-sodium soy sauce • 2 tbsp rice vinegar • 1 tbsp Thai red curry paste • 1 tbsp arrowroot starch • 2 tsp peeled and grated fresh ginger • ¼ cup torn fresh cilantro

INSTRUCTIONS: ONE: Heat a grill to medium-high. Arrange chicken, mango, orange, red pepper, green onions and chile pepper in the center of a 24-inch-long piece of heavy-duty foil. Lift up edges of foil to form a bowl shape, leaving top open. TWO: In a small bowl, whisk together broth, sugar, soy sauce, vinegar, curry paste, arrowroot and ginger. Pour over chicken mixture; toss to coat. Bring short edges of foil together, then fold inward a few times along each long edge to seal packet. THREE: Place packet on grill, reduce heat to medium-low and close lid. Cook until chicken is no longer pink inside, 15 to 18 minutes. Sprinkle with cilantro. OVEN VARIATION: Bake packet on a rimmed baking sheet in a 375˚F oven until chicken is no longer pink inside, 15 to 18 minutes. NUTRIENTS PER SERVING (1½ CUPS): CALORIES: 217, TOTAL FAT: 3 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g, CARBS: 27 g, FIBER: 3 g, SUGARS: 20 g, PROTEIN: 22 g, SODIUM: 441 mg, CHOLESTEROL: 62 mg

Mighty mango: Mangos are abundant in zeaxanthin, an antioxidant that protects the health of your peepers and that may also prevent macular degeneration. These bright stone fruits are also a good source of vitamin B6, a water-soluble vitamin that is involved in more than 100 enzyme reactions, mostly related to protein metabolism.

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recipes

Grilled Steak & Romaine Hearts WITH TANGY DATE SAUCE

(See recipe, p. 67)

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Fresh FOOD STYLING BY MARIANNE WREN, PROP STYLING BY THE FOOD GROUP

5-Ingredient Meals summer cooking, and these five-ingredient dinners (ready in 30 minutes or less!) prove that delicious doesn’t have to be difficult. RECIPES BY ABIGAIL WOLFE, PHOTOGRAPHY BY BRANDON BARRÉ

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recipes

Kimchi Beef Burgers

INGREDIENTS:

PANTRY STAPLES

• 12 oz lean ground beef

SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES.

• 5 tbsp lightly drained finely chopped kimchi, divided

• 3 tbsp olive oil mayonnaise, divided

New to kimchi? These Korean-inspired burgers are a great place to start. Most of the kimchi is mixed into the patties to infuse them with the spicy-sweet flavor of the fermented cabbage. The remaining is stirred into a mayo to make a tangy topping. If you have some on hand, you can add a couple of cloves of minced garlic and/or 2 tsp minced ginger to the patty mixture in Step One for added punch.

• 2 tsp sesame oil, divided

• 1 avocado, peeled, pitted and thinly sliced

• 2 tsp reduced-sodium soy sauce, divided

• 4 whole-grain buns, toasted

• 1⁄8 tsp sea salt, or to taste

• 4 oz Persian cucumber, thinly sliced on the diagonal

• ½ tsp ground black pepper • 1 tsp brown rice vinegar

A punch of probiotics: Kimchi is a low-calorie and high-fiber addition to these juicy burgers. This fermented food contains high amounts of lactic acid bacteria, a type of gut-friendly probiotic that helps the body stave off illness in addition to promoting good digestive health.

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Grilled Steak & Romaine Hearts with Tangy Date Sauce SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 30 MINUTES.

A quick turn in the grill pan or on the outdoor grill gives romaine hearts a mouthwatering smoky flavor and tender-crisp texture that makes it worthy of succulent grilled tenderloin.

INSTRUCTIONS: ONE: In a large bowl, combine beef, 3 tbsp kimchi, 1 tbsp mayonnaise and 1 tsp each sesame oil and soy sauce. Shape into 4 ½-inch-thick patties. Season on both sides with salt and pepper. Mist a large nonstick skillet with cooking spray and heat on medium. Add patties and cook, turning once, until beef reads 160˚F when tested with a thermometer, 5 to 7 minutes. (Alternatively, if grilling, chill patties at least 30 minutes to firm up; cook on a greased grill for 5 to 7 minutes, turning halfway.)

INGREDIENTS:

TWO: Meanwhile, in a small bowl, stir together vinegar, remaining 2 tbsp mayonnaise, 2 tbsp kimchi, 1 tsp sesame oil and 1 tsp soy sauce.

INSTRUCTIONS: ONE: In a steamer basket set over a saucepan of simmering water, cook haricots verts until tender-crisp, 2 to 3 minutes. Drain and run under cold water. In a blender, purée dates, mustard seeds and ½ cup hot water. Add vinegar and 2 tsp oil and blend until combined. Toss haricots verts with ¼ cup date sauce and 2 tbsp cheese. Set aside.

THREE: Lay avocado slices over cut side of each bun bottom. Top with patty, cucumber slices, sauce and bun top. NUTRIENTS PER SERVING (1 BURGER): CALORIES: 433, TOTAL FAT: 27 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 12 g, POLYUNSATURATED FAT: 8 g, CARBS: 28 g, FIBER: 7 g, SUGARS: 5 g, PROTEIN: 22 g, SODIUM: 538 mg, CHOLESTEROL: 55 mg

• 8 oz haricots verts or small green beans, trimmed • 12 pitted dates • 3 tbsp shaved Parmesan cheese, divided • 2 6-oz beef tenderloin or top sirloin medallions • 2 romaine lettuce hearts, halved lengthwise (root end intact)

PANTRY STAPLES

outdoor grill to mediumhigh). Season beef with 1⁄8 tsp each salt and pepper and cook, turning once, until desired doneness, 10 to 12 minutes for mediumrare. (TIP: If beef begins to

Thinly slice against the grain. THREE: While beef is

• 1½ tsp yellow mustard seeds • ¼ cup apple cider vinegar • 4 tsp olive oil, divided • ¼ tsp each sea salt and ground black pepper, divided

TWO: Heat a grill pan on medium-high and brush with ½ tsp oil (or heat a greased

sprinkle with remaining 1⁄8 tsp each salt and pepper. Working in batches if necessary, place romaine, cut sides down, on grill pan or grill. Cover and cook until tender and grill-marked, 4 to 5 minutes. Turn, cover and cook for 2 more minutes. To serve, top romaine with beef, remaining 1 tbsp cheese and date sauce, dividing evenly. Serve with haricots verts. NUTRIENTS PER SERVING (¼ OF RECIPE): CALORIES: 294, TOTAL FAT: 12 g, SAT. FAT: 3.5 g, MONOUNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 1 g, CARBS: 25 g, FIBER: 4 g, SUGARS: 20 g, PROTEIN: 22 g, SODIUM: 221 mg, CHOLESTEROL: 57 mg

The root of it: The bottom cores of romaine hearts help the lettuce hold its shape while grilling, but they can taste bitter. To avoid the bitter flavor, cut off 1 inch from the root end after grilling.

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recipes

lemony Angel-Hair Pasta with Chicken & Asparagus SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 25 MINUTES.

Simple, wholesome ingredients and a speedy cook time make this dish a go-to weeknight comfort meal. You can customize this recipe using whatever ingredients you have on hand; broccoli makes a fine substitute for the asparagus, or you can omit the chicken and chicken broth and add mushrooms, fresh grated Parmesan and vegetable broth to make it vegetarian.

INGREDIENTS:

PANTRY STAPLES

• 4 oz whole-grain angel-hair pasta, broken in half

• ¼ tsp sea salt (TRY: Bob's Red Mill Sea Salt)

• 12 oz boneless, skinless chicken breast cutlets, sliced into 12 strips

• 1⁄8 tsp ground black pepper

• 3 tbsp fresh lemon juice • 1 bunch asparagus (about 1 lb), trimmed and cut diagonally into 1½-inch lengths • ½ cup chopped fresh mint, divided

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• 2 tsp olive oil • ½ cup low-sodium chicken broth • 2 tbsp cold organic unsalted butter, cubed

INSTRUCTIONS: ONE: Cook pasta al dente according to package directions. Reserving ½ cup of the cooking liquid, drain pasta.

TWO: Meanwhile, season chicken with salt and pepper. In a large skillet, heat oil on medium. Add chicken and cook, turning once, until golden, 4 to 6 minutes. THREE: Stir in pasta, broth, lemon juice and butter and bring to a simmer. Add asparagus and cook, stirring, until asparagus is tender-crisp and chicken is no longer pink inside, 1 to 2 minutes. Stir in ¼ cup mint and enough of the reserved cooking liquid to make a thin sauce. Sprinkle with remaining ¼ cup mint. NUTRIENTS PER SERVING (¼ OF RECIPE): CALORIES: 303, TOTAL FAT: 11.5 g, SAT. FAT: 5 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g, CARBS: 26 g, FIBER: 4.5 g, SUGARS: 2 g, PROTEIN: 25 g, SODIUM: 184 mg, CHOLESTEROL: 77 mg


A sammie with beneďŹ ts: This sandwich contains more than 900 IU of vitamin A per serving. Because it’s coming from plant-based carotenoids, these nutrients also play an antioxidant role in the body, protecting your cells from freeradical damage.

Open-Faced Veggie Melts WITH SMOKED MOZZARELLA

(See recipe, p. 70)

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recipes

Burrata Mushroom Bites SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES.

open-faced Veggie Melts with Smoked Mozzarella

These cheesy bites over wholewheat pita rounds make for a light and fresh summer meal or appetizer. Choose large, uniformly sized mushrooms to ensure you can pack an equal amount of the cheesy filling into each. Secure with sandwich picks, if you like, and serve with a green salad.

SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 30 MINUTES.

INGREDIENTS: Any kind of bread will work well in this recipe, but for best-ever veggie melts, start with a nice thick slice of your favorite artisan (or homemade) whole-grain loaf. We love the mild, smoky flavor of smoked mozzarella, but you can substitute with your favorite cheese: Gouda, provolone or smoked cheddar are great options. Don’t worry if your fennel bulb doesn’t come with the fronds attached – sprinkle the melts with fresh parsley or dill instead.

INGREDIENTS: • 1 fennel bulb, quartered, cored and thinly sliced (fronds reserved) • 1 yellow bell pepper, thinly sliced • 1 bunch broccolini, florets quartered and stems halved crosswise and quartered lengthwise • 4 slices whole-grain bread • 4 oz smoked mozzarella cheese, shredded, divided

PANTRY STAPLES • 2 tsp olive oil • 4 tsp balsamic vinegar (TRY: Bionaturae Organic Balsamic Vinegar) • 1⁄8 tsp each sea salt and ground black pepper

INSTRUCTIONS: ONE: Preheat oven to 400˚F. In a large nonstick skillet, heat oil on medium. Add fennel slices and bell pepper and sauté, stirring often, until

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lightly browned, about 5 minutes. TWO: Add broccolini florets and stems, increase heat to medium-high and sauté until tender, 5 to 7 minutes. Reduce heat to low and stir in vinegar, salt and pepper. THREE: On a rimmed baking sheet, arrange bread in a single layer and sprinkle with half of the cheese, dividing evenly. Top with fennel mixture and remaining cheese, dividing evenly. Bake until cheese melts, 5 to 8 minutes. Sprinkle with fennel fronds. NUTRIENTS PER SERVING (1 VEGGIE MELT): CALORIES: 278, TOTAL FAT: 10.5 g, SAT. FAT: 4.5 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g, CARBS: 32 g, FIBER: 7.5 g, SUGARS: 8 g, PROTEIN: 15 g, SODIUM: 457 mg, CHOLESTEROL: 22 mg

• 2 cups cherry or grape tomatoes, sliced crosswise (or 2 vine-ripened tomatoes, diced) • 16 large cremini mushrooms, stemmed • 2 8-inch whole-grain pitas, split • 1 cup baby arugula, coarsely chopped, plus additional for garnish • 6 oz fresh burrata cheese, room temperature, patted dry and torn into 16 pieces


PANTRY STAPLES • 1 tbsp olive oil, divided • 2 tsp red wine vinegar, divided • 2 tsp dried basil, divided • ½ tsp each sea salt and ground cumin, divided

INSTRUCTIONS: ONE: Preheat oven to 425˚F. Line a large rimmed baking sheet with parchment paper. In a bowl, combine tomatoes, 1 tsp each oil, vinegar and basil and ¼ tsp each salt and cumin. Spread in a single layer in center of

baking sheet, leaving room along outer edges. In same bowl, combine mushrooms, remaining 2 tsp oil, 1 tsp each vinegar and basil and ¼ tsp each salt and cumin. Arrange mushrooms stem side up along outer edges of baking sheet. Bake for 15 minutes. Turn mushrooms, stirring juices into tomatoes, and bake until mushrooms are tender, about 5 minutes.

cut out 4 rounds from each pita half to make 16 rounds. On a separate baking sheet, arrange pita rounds in a single layer. Bake until lightly toasted and golden. THREE: Top pita rounds with arugula. Place 1 mushroom stem side up on top of each pita and place 1 piece cheese in cavity of each. Arrange

tomatoes over cheese and garnish with additional arugula. NUTRIENTS PER SERVING (4 BITES): CALORIES: 254, TOTAL FAT: 13 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 1 g, CARBS: 23 g, FIBER: 4 g, SUGARS: 4 g, PROTEIN: 14 g, SODIUM: 466 mg, CHOLESTEROL: 25 mg

TWO: Meanwhile, using a 2½-inch round cookie cutter,

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budget recipes MONDAY COST PER PLATE:

TOTAL COST:

$1.89

$7.56

Broccoli & Spring Onion Mac ’n’ Cheese SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 25 MINUTES.

Jump at the chance to cook with spring onions this season – they're part of the same family as green onions and are distinguished by their bulbs, which have a sweet, mellow flavor. For a make-ahead meal, pour into a buttered casserole dish, let cool and refrigerate for up to 3 days. When ready to eat, sprinkle with panko, mist the top with cooking spray and bake in 375˚F oven until hot and bubbly.

INGREDIENTS: • 10 oz whole-grain elbow macaroni • 4 cups bite-size broccoli florets • 1 tbsp organic unsalted butter • 4 spring onions, white and light green parts only, thinly sliced (TIP: If you can’t find spring onions, substitute with 4 green onions.) • 2 tbsp whole-wheat flour • 1½ cups whole milk, warmed • 6 oz extra-sharp cheddar cheese, shredded • 1 tbsp Dijon mustard • ¼ tsp sea salt

Budget-Stretching

Dinners Ringing in at less than $3.50 a plate, these three-step weeknight meals cost less per serving than your morning latte. Even better: They’re ready in just 30 minutes! BY JENNIE SCHACHT, PHOTOGRAPHY BY KELLY BRISSON

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• ¼ tsp each ground black pepper and cayenne pepper

INSTRUCTIONS: ONE: In a large saucepan, cook pasta al dente according to package directions, adding broccoli during last 2 minutes of cook time. Drain and rinse under cold water. Set aside. TWO: Meanwhile, in a separate large saucepan or deep skillet on medium, melt butter. Add onions and sauté, stirring often, for 1 minute. Add flour and cook, stirring, for 2 minutes.


THREE: Gradually whisk in milk in a slow, steady stream and cook, whisking, until thick enough to coat the back of a spoon, about 5 minutes. Add cheese, mustard, salt, black pepper and cayenne and cook, stirring, until cheese melts. Add macaroni mixture and stir to coat. NUTRIENTS PER SERVING (2½ CUPS): CALORIES: 537, TOTAL FAT: 22 g, SAT. FAT: 12 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 1.5 g, CARBS: 65 g, FIBER: 8 g, SUGARS: 6.5 g, PROTEIN: 26.5 g, SODIUM: 551 mg, CHOLESTEROL: 59 mg

upper third of oven. Line an 18 x 13-inch rimmed baking sheet with parchment paper. Dust a clean work surface with flour and roll out dough to an 18 x 13-inch rectangle; transfer to sheet.

sprinkle with lemon zest, pepper flakes and remaining one-third of Romano.

TWO: In a small bowl, combine oil, garlic and oregano and brush over surface of dough. Sprinkle two-thirds of Romano over crust. Arrange asparagus in an even layer over top. Dollop with ricotta and

NUTRIENTS PER SERVING (¼ OF FLATBREAD): CALORIES: 552, TOTAL FAT: 22.5 g, SAT. FAT: 5.5 g, MONOUNSATURATED FAT: 13 g, POLYUNSATURATED FAT: 3 g, CARBS: 75 g, FIBER: 11 g, SUGARS: 6 g, PROTEIN: 20.5 g, SODIUM: 692 mg, CHOLESTEROL: 18 mg

THREE: Bake in upper third of oven until crust is golden and cheese is bubbly, 8 to 10 minutes.

Asparagus & Lemon Ricotta Flatbread SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.

Prepared pizza dough is easiest to work with when it’s at room temperature, so take it out of the fridge 20 to 30 minutes ahead. If you have a pizza stone, stretch or roll the dough out on parchment paper and slide the whole thing onto the stone. If the dough resists, let it rest for 5 minutes, then return and stretch again.

INGREDIENTS: • Whole-wheat flour, for dusting • 1 lb whole-grain pizza dough, room temperature (NOTE: Purchase an all-natural dough or check out our Whole-Wheat Pizza Dough at cleaneating.com.) • 1 tbsp olive oil • 1 clove garlic, minced • ½ tsp dried oregano • 1 oz Romano or Parmesan cheese, grated, divided • 12 oz asparagus, trimmed, halved crosswise and thinly sliced lengthwise • 3 oz whole-milk ricotta cheese • Zest of 1 lemon • Red pepper flakes, to taste

TUESDAY COST PER PLATE:

TOTAL COST:

$2.05

$8.20

INSTRUCTIONS: ONE: Preheat oven to 500˚F with rack in

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budget recipes Working in batches, add bread and cook, turning once, until golden, 2 to 3 minutes. THREE: Meanwhile, fill a wide, shallow saucepan with 2 inches water; bring to a boil. Add vinegar. In a small bowl, break 1 egg and gently slip into water. Repeat with remaining eggs. Cover, turn off heat and let stand for 3 minutes, or until desired doneness. Divide toast among plates. Top with mushroom mixture, poached eggs and parsley. NUTRIENTS PER SERVING (2 SLICES TOAST, 1 EGG, ¼ OF SAUCE): CALORIES: 408, TOTAL FAT: 19 g, SAT. FAT: 8 g, MONOUNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 3 g, CARBS: 41 g, FIBER: 5 g, SUGARS: 8 g, PROTEIN: 23 g, SODIUM: 707 mg, CHOLESTEROL: 346 mg

WEDNESDAY COST PER PLATE:

TOTAL COST:

$2.35

$9.41 • 1¼ cups whole milk, divided

Mediterranean Hummus Plate

Savory French Toast

• 7 large eggs, divided

with Smoky Chickpeas

with Creamy Mushrooms & Poached Eggs

• 8 slices whole-grain caraway rye bread

SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.

• ¼ cup coarsely chopped fresh flat-leaf parsley

Who says French toast has to be sweet? Here, savory mushrooms are cooked with butter, thyme and milk and spooned over caraway rye French toast for a satisfying breakfast-for-dinner. New to poaching eggs? Learn how easily at cleaneating. com/howtopoach.

INGREDIENTS: • 1 tbsp plus 2 tsp organic unsalted butter or olive oil, divided • 1 lb cremini mushrooms, sliced • 4 cloves garlic, minced • 2 tsp chopped fresh thyme (TIP: Substitute with ½ tsp dried thyme.) • ¼ tsp Aleppo pepper flakes or red pepper flakes • ¼ tsp sea salt, divided • 1 tsp whole-wheat flour

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• 1⁄8 tsp ground black pepper • 1 tsp apple cider vinegar

INSTRUCTIONS: ONE: In a large nonstick skillet on medium-high, melt 1 tbsp butter. Add mushrooms and garlic and sauté, stirring occasionally, until mushrooms are light golden, 3 to 5 minutes. Stir in thyme, pepper flakes and 1⁄8 tsp salt and transfer mixture to a bowl. To skillet, add flour and cook, stirring, for 1 minute. Add ½ cup milk and cook, scraping up browned bits from bottom, until slightly thickened, 1 to 2 minutes. Stir into mushroom mixture; cover to keep warm. Wipe out skillet. TWO: In a large baking dish, whisk together 3 eggs, black pepper and remaining 1⁄8 tsp salt and ¾ cup milk. Arrange bread in a single layer in baking dish, turning to coat. In skillet on mediumhigh, melt remaining 2 tsp butter.

SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 30 MINUTES.

Scoop up the creamy hummus, crispy chickpeas and tangy salad with pita wedges, or serve it all tucked into a halved pita pocket for dinner on the go. If you have the ingredients on hand, make a quick sauce with Greek yogurt, lemon juice and chopped fresh mint and drizzle over the spiced chickpeas.

INGREDIENTS: • 1 15-oz BPA-free can chickpeas, drained, rinsed and patted dry • ¼ cup diced red onion • 1 clove garlic, minced • 2 tsp olive oil • ¼ tsp each dried oregano, smoked paprika and ground cumin • 1⁄8 tsp red pepper flakes • Pinch sea salt • ¾ cup hummus (TIP: Try making your own with our easy, step-by-step guide at cleaneating.com/DIY-hummus.)


FRIDAY • 4 cups packed baby arugula • 2 6-inch whole-grain pitas, warmed and cut into wedges

SALAD

Grilled Fish Tacos

COST PER PLATE:

TOTAL COST:

with Spicy Citrus Slaw & Sriracha Crema

$3.00

$11.99

SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.

• 2 tsp olive oil • 2 tsp red wine vinegar • Pinch ground black pepper • 10 pitted Kalamata olives, coarsely chopped • 2 English cucumbers, chopped • 1 vine-ripened tomato, chopped • 2 green onions, thinly sliced • 2½ oz feta cheese, crumbled or diced, optional • ¼ cup coarsely chopped fresh mint

INSTRUCTIONS: ONE: Preheat oven to 425˚F. Line a rimmed baking sheet with parchment paper. In a large bowl, toss together chickpeas, red onion, garlic, 2 tsp oil, oregano, paprika, cumin, pepper flakes and salt. Spread in a single layer on baking sheet and bake until beginning to turn crispy, about 20 minutes. TWO: Meanwhile, prepare salad: In a separate bowl, whisk together 2 tsp oil, vinegar and black pepper. Add olives, cucumbers, tomato, green onions, cheese (if using) and mint and toss to coat.

You’ll save time (and need fewer ingredients) by using one spicy dressing as both a marinade for the fish and a dressing for the slaw. There’s plenty of room for play with this recipe – turn up the heat by adding more sriracha or jalapeño peppers, or toss in handfuls of chopped cilantro and mint for extra freshness. Instead of a grill pan, you can cook the fish on your barbecue or broil on a foil-lined baking sheet.

INGREDIENTS: • 1 lb boneless, skinless firm white fish fillets, such as Pacific cod, Pacific halibut or mahi mahi • 1 jalapeño chile pepper, halved lengthwise, seeded and thinly sliced • ¼ cup fresh lime juice • 2 tbsp fresh orange juice • 2 tbsp rice vinegar

juice, vinegar, oil, honey, salt and pepper. Transfer 1⁄3 cup mixture to a small bowl; set aside. Pour remaining mixture over fish, turning to coat. Let stand for up to 30 minutes. TWO: Meanwhile, prepare toppings: In a large bowl, toss together cabbage, onion, avocado, orange and reserved jalapeño mixture and set aside. In a separate small bowl, stir together sour cream, lime juice and sriracha and set aside. THREE: Mist a grill pan with cooking spray and heat on medium-high. Remove fish from marinade; discard marinade. Add fish to pan and cook, turning once, just until fish flakes easily when tested with a fork, 8 to 10 minutes. Using fork, roughly flake fish and divide among tortillas. Top with cabbage mixture and sour cream mixture. Serve with lime wedges.

• 2 tbsp olive oil • 1½ tsp raw honey • ¼ tsp each sea salt and ground black pepper • 8 6-inch corn tortillas, warmed

THREE: Spoon hummus onto plates, dividing evenly. Top with chickpeas. Divide arugula among plates and top with salad. Serve with pita wedges.

• 1 lime, cut into 4 wedges

NUTRIENTS PER SERVING (¼ OF RECIPE): CALORIES: 351, TOTAL FAT: 14 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 8 g, POLYUNSATURATED FAT: 4 g, CARBS: 47 g, FIBER: 12 g, SUGARS: 6 g, PROTEIN: 14 g, SODIUM: 578 mg, CHOLESTEROL: 0 mg

• 1 green onion, thinly sliced

NUTRIENTS PER SERVING (2 TACOS): CALORIES: 305, TOTAL FAT: 12 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 6.5 g, POLYUNSATURATED FAT: 2 g, CARBS: 33 g, FIBER: 7 g, SUGARS: 5 g, PROTEIN: 19 g, SODIUM: 445 mg, CHOLESTEROL: 51 mg

TOPPINGS • 3 cups shredded savoy or napa cabbage • ½ small avocado, peeled, pitted and diced • ½ navel orange, peeled and coarsely chopped • ¼ cup full-fat sour cream • 1 tsp fresh lime juice

THURSDAY COST PER PLATE:

TOTAL COST:

$3.36

$13.45

• 1 tsp sriracha sauce

INSTRUCTIONS: ONE: In a large baking dish, arrange fish in a single layer. In a bowl, whisk together jalapeño, lime juice, orange

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budget recipes

TEAR OUT YOUR GROCERY LIST FOR 5 DAYS OF DELECTABLE DINNERS! MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Broccoli & Spring Onion Mac ’n’ Cheese

Asparagus & Lemon Ricotta Flatbread

Savory French Toast

Mediterranean Hummus Plate

Grilled Fish Tacos

U 10 oz whole-grain

elbow macaroni $1.74 U 12 oz broccoli

U 1 lb boneless, skin-

dough

$1.19

mushrooms

$3.67

chickpeas

$2.15

$2.29

U 4 spring onions $0.34 U 12 oz whole milk

$1.31

Parmesan cheese $1.12

$0.14

U 1 jalapeño chile

$0.98

U 6 oz extra-sharp

$1.98

cheddar cheese $1.88 ricotta cheese $1.60

TOTAL: $7.56 PANTRY STAPLES

$0.49

TOTAL: $8.20

caraway rye bread $2.19 leaf parsley

grain pitas

$0.28

olives

$0.37

$0.45

$3.98

U Organic unsalted

butter U Whole-wheat flour

TOTAL: $9.41

tomato

$0.79

U Sea salt

$0.17 $1.16

U 1 navel orange $0.59 U 8 6-inch corn

tortillas

$0.66

U ½ small head savoy

or napa cabbage $0.97 U 1 green onion $0.08 U 1 small avocado U 2 oz full-fat sour

(optional) butter or olive oil

U Ground cayenne

pepper

pepper U 4 limes

$0.99

U Dijon mustard U Ground black pepper

less firm white fish fillets, such as Pacific cod, Pacific halibut or mahi mahi $7.00

or red pepper flakes

$0.75 $0.40

cream

$0.37

TOTAL: $11.99 PANTRY STAPLES U Rice vinegar U Olive oil U Raw honey U Sea salt U Ground black pepper U Sriracha sauce

A week of GROCERIES FOR

$

50

Mediterranean Hummus Plate (SEE RECIPE, P. 74)

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eat smart // try this... with that

Next Issue Hits newsstands June 28, 2016

Mix 'n' Match Meals MENU 1

Gear up for summer with these fun and easy-to-prepare recipe combos.

TANTALIZING TACOS Wow guests this summer with these mouthwatering tacos that taste like they came straight from your local taco joint.

PARTY PLATES

+

=

656 Calories

MENU 2

Seven-Layer Salad with Blue Cheese Dressing, p. 53 Foil-Pack Grilled Asian Chicken Wings, p. 60

GRILL MASTER

+

=

513 Calories

MENU 3

SUMMERTIME SPRING ROLLS Dig into three scrumptious spring roll recipes accompanied by delicious dips.

SURF ’N’ TURF

+

=

674 Calories

Lobster Tail Foil Packs with Lemon Chive Butter, p. 57 Grilled Steak & Romaine Hearts with Tangy Date Sauce, p. 67

FROM THE GARDEN TO THE GRILL Seven spectacular barbecue recipes that highlight fresh, seasonal produce.

MENU 4

TACO IMAGE BY RONALD TSANG, SPRING ROLL IMAGE BY DARREN KEMPER, GRILLING IMAGE BY BRANDON BARRÉ

Grilled Fish Tacos with Spicy Citrus Slaw & Sriracha Crema, p. 75 Grilled Dark Cherry Crumble, p. 59

LUSCIOUS 3-COURSE LUNCH

+

=

+

466 Calories

Supplement Spotlight Discover five new and unexpected ways to get your omega-3s, from insect oil to spinach.

Tossed Antipasto with Pecorino-Romano Vinaigrette, p. 53 Orange & Mango Chicken Foil Packs, p. 63 Strawberry Pistachio Frozen Yogurt, p. 88

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recipes // meal plan

Your One-Week Jump-Start to Feeling vibrant and energized starts with the food on your plate. We're giving you a head start with this perfectly balanced, dietitiancreated meal plan that incorporates an array of wholesome, nutrient-dense foods. BY KATE GEAGAN, MS, RDN

GET MORE HEALTHY MEAL PLANS AND EASY SHOPPING LISTS ONLINE! VISIT CLEANEATING.COM/MEAL-PLANNING

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LEAD SHOT DGLIMAGES /SHUTTERSTOCK, MEDITERRANEAN QUINOA AND CURRIED APRICOT PAN-ROASTED CHICKEN RECIPES AND PHOTOS COURTESY OF CUISINE AT HOME

Wellness


SHOPPING LIST PROTEINS & DAIRY 1 5-oz barramundi fillet 4 5-oz boneless, skinless

chicken breasts 2 6-oz beef tenderloin or top sirloin medallions 1 dozen eggs 9 oz wild BPA-free canned or pouched tuna, packed in water 1 quart plain whole-milk kefir 5 oz halloumi cheese 4 oz smoked mozzarella cheese 2 oz feta cheese ½ oz shaved Parmesan cheese 1 8-oz stick organic unsalted butter

VEGGIES & FRUITS 1 avocado 2 cucumbers 2 bulbs fennel 3 bunches green onions

1 bunch asparagus

(12 small firm spears) 1 bunch fresh mint 1 bunch fresh dill 1 bunch fresh parsley 1 large head Swiss chard 6 oz baby kale 2 romaine lettuce hearts 8 oz haricots verts or small green beans 4 lemons 1 lb beets 1 pint cherry tomatoes 3 oz arugula 3 bunches broccolini 1 yellow bell pepper 2 1-inch pieces fresh ginger 1 large head fresh garlic 1 pint strawberries 13½ oz cherries 2 oranges 8 apricots 4 peaches 12 pitted dates

WHOLE GRAINS

EXTRAS

1 bag quinoa (TRY: NOW

1 bottle raw honey

Foods Living NOW Organic Quinoa) 1 bag farro (TIP: Prep in advance and cook 11⁄3 cups dry farro on Tuesday morning; cool, cover and refrigerate and use as directed throughout the week.) 1 package whole rye bread (TRY: Mestemacher Natural Whole Rye Bread)

1 bottle pure vanilla

NUTS, SEEDS & OILS 1 bag hemp seeds ½ oz roasted unsalted

shelled pistachios 1 jar unsalted natural peanut butter 3 oz raw unsalted almonds 7½ oz raw unsalted walnuts 1 bottle extra-virgin olive oil 1 bottle olive oil

extract 1 bottle balsamic vinegar 1 bottle ground cinnamon 1 bottle ground nutmeg 1 bottle yellow mustard

seeds 1 bottle sea salt 1 bottle ground black pepper 1 bottle red pepper flakes 1 bottle dry white wine 1 carton low-sodium chicken broth 1 bottle curry powder (TRY: Frontier Co-op Curry Powder) 1 15-oz BPA-free can chickpeas 1 8-oz container all-natural edamame hummus EVOO = extra-virgin olive oil

Mediterranean Quinoa (See recipe, p. 81)

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MEAL PLAN

recipes // meal plan MONDAY

TUESDAY

WEDNESDAY

BREAKFAST: Summer Omelette: Sauté 2 chopped green onions, ¼ cup chopped fennel, 1 cup chopped Swiss chard, 1 tbsp chopped dill, pinch salt and pepper in 2 tsp EVOO; add 4 eggs, whisked with 1 tsp water, cook, flipping once (eat half; save leftovers); ½ cup cherries, 1 slice bread

BREAKFAST: Strawberry Mint Smoothie: Blend 1 cup kefir, 1 cup strawberries, 2 tbsp fresh mint, ½ cup ice, 1 tsp each honey and vanilla, 2 tbsp hemp seeds (eat half; freeze remaining half into a popsicle and reserve); 1 slice bread with 2 tsp peanut butter

BREAKFAST: Cherry Farro Parfait: In a parfait glass, layer 2⁄3 cup cooked farro, 1 tbsp chopped toasted walnuts, ½ cup sliced pitted cherries, ½ cup kefir, 1 tsp hemp seeds, 2 tsp honey and dash cinnammon and nutmeg

SNACK: 1 peach; ½ oz walnuts LUNCH: Halloumi Salad: Toss 2 oz grilled halloumi, cubed, ½ cup chickpeas, ¼ cup each chopped cucumbers and sliced cherry tomatoes, 1 tbsp each chopped mint, parsley and dill, 1 cup arugula with 2 tsp each EVOO and lemon juice, pinch salt and pepper; serve with 3 oz tuna

SNACK: 2 tbsp edamame hummus with ½ cucumber, cut into sticks LUNCH: Summer Omelette (leftovers); ½ cup cooked farro, 1 peach SNACK: 1 oz walnuts, ½ cup cherries DINNER: Open-Faced Veggie Melts with Smoked Mozzarella (see recipe, p. 70)

SNACK: 2 tbsp edamame hummus with ½ cup fennel slices LUNCH: 1 serving Curried Apricot PanRoasted Chicken (leftovers, right) SNACK: 2 tsp peanut butter on ½ slice bread sprinkled with pinch each cinnamon and nutmeg, toasted DINNER: Barramundi with Herb Sauce* Trim asparagus bunch and brush with 3 tsp EVOO, pinch salt and pepper; grill; top with zest of 1 lemon (eat 4 spears; save leftovers) 1 cup cooked quinoa

SNACK: 2 tbsp edamame hummus with ½ cucumber, cut into sticks DINNER: 1 serving Curried Apricot PanRoasted Chicken (see recipe, right; save leftovers) TOTAL NUTRIENTS: CALORIES: 1,729, FAT: 87.5 g, SAT. FAT: 23 g, CARBS: 134 g, FIBER: 30.5 g, SUGARS: 60.5 g, PROTEIN: 112 g, SODIUM: 1,941 mg, CHOLESTEROL: 549 mg

TOTAL NUTRIENTS: CALORIES: 1,731, FAT: 72 g, SAT. FAT: 13 g, CARBS: 182 g, FIBER: 31 g, SUGARS: 59 g, PROTEIN: 102 g, SODIUM: 890 mg, CHOLESTEROL: 195 mg

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST: Green Egg Benny: 4 asparagus spears (leftovers), plus 3 slices avocado topped with 1 over easy egg cooked in ½ tsp EVOO; drizzle with with one-quarter of Herb Sauce (leftovers)

BREAKFAST: Avocado Mash with Hemp Seed: ¼ mashed avocado on 1 slice bread, sprinkle with 2 tsp hemp seeds, ¼ tsp lemon zest and pinch each salt and pepper; 1 cup cherries

BREAKFAST: Strawberry Farro Bowl: 1 cup cooked farro with ½ cup kefir, ½ cup sliced strawberries, 2 tbsp chopped almonds, top with 1 tsp each honey and chopped fresh mint and dash each cinnammon and nutmeg

BREAKFAST: Clean Green Scramble: Sauté 2 cups kale in 2 tsp EVOO; add 1 clove minced garlic, 2 tsp each chopped dill and parlsey, 1 chopped green onion and pinch salt and pepper; transfer to a plate and scramble 2 eggs in same pan; ½ peach

SNACK: ½ slice bread with 2 tsp edamame hummus and ¼ cup sliced cherry tomatoes

SNACK: 1 cup kefir with 1 oz toasted almonds sprinkled with pinch each nutmeg and cinnamon and ¼ cup pitted fresh cherries

SNACK: 2 tsp edamame hummus plus 4 asparagus spears (leftovers)

SNACK: Top ½ cup kefir with ½ cup sliced strawberries; drizzle with 1 tsp honey

LUNCH: Halloumi Salad: Toss 2 oz grilled halloumi, cubed, ½ cup chickpeas, ¼ cup each chopped cucumbers and sliced cherry tomatoes, 1 tbsp each chopped mint, parsley and dill, and 1 cup arugula with 2 tsp each EVOO and lemon juice, pinch salt and pepper; serve with 3 oz tuna

LUNCH: Strawberry Kale Salad: Toss 2 cups baby kale and ½ cup each sliced strawberries and cooked farro with 1 oz halloumi, grilled and diced, and 1 tbsp pistachios; whisk 2 tsp EVOO, 1 tsp balsamic vinegar, ½ tsp honey, pinch salt and pepper; drizzle over salad; 1 slice bread

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TOTAL NUTRIENTS: CALORIES: 1,372, FAT: 63 g, SAT. FAT: 13 g, CARBS: 151 g, FIBER: 30 g, SUGARS: 48 g, PROTEIN: 59 g, SODIUM: 1,248 mg, CHOLESTEROL: 412 mg

Strawberry Mint Smoothie Popsicle (leftovers)

SNACK: 2 tsp peanut butter on ½ peach, sliced

SNACK: ½ cup sliced fennel drizzled with one-quarter of Herb Sauce (leftovers)

DINNER: 1 serving Curried Apricot Pan-Roasted Chicken (leftovers, right)

DINNER: Mediterranean Quinoa (see recipe, right; save leftovers)

TOTAL NUTRIENTS: CALORIES: 1,687, FAT: 91 g, SAT. FAT: 22 g, CARBS: 151 g, FIBER: 33 g, SUGARS: 59 g, PROTEIN: 78 g, SODIUM: 1,334 mg, CHOLESTEROL: 339 mg

TOTAL NUTRIENTS: CALORIES: 1,681, FAT: 96 g, SAT. FAT: 22 g, CARBS: 141 g, FIBER: 32 g, SUGARS: 50 g, PROTEIN: 77 g, SODIUM: 1,881 mg, CHOLESTEROL: 84 mg

Clean Eating

JUNE 2016

LUNCH: Mediterranean Quinoa (leftovers, right) SNACK: 1 oz walnuts; 1 orange DINNER: Grilled Steak & Romaine Hearts with Tangy Date Sauce (see recipe, p. 67)

LUNCH: Sea & Pea Salad: Combine 3 oz tuna with ½ cup chickpeas, 1 chopped green onion, ½ cup each chopped cucumber and sliced cherry tomatoes, 2 tsp EVOO, 1 tsp lemon juice and 1 tbsp each chopped dill and parsley; 1 slice bread SNACK: ½ slice bread with 2 tsp edamame hummus and onequarter of Herb Sauce (leftovers) DINNER: Mediterranean Quinoa (leftovers, right)

TOTAL NUTRIENTS: CALORIES: 1,503, FAT: 66 g, SAT. FAT: 12 g, CARBS: 180 g, FIBER: 32 g, SUGARS: 57 g, PROTEIN: 60 g, SODIUM: 736 mg, CHOLESTEROL: 83 mg

TOTAL NUTRIENTS: CALORIES: 1,737, FAT: 102 g, SAT. FAT: 19 g, CARBS: 138 g, FIBER: 31 g, SUGARS: 40 g, PROTEIN: 80 g, SODIUM: 1,401 mg, CHOLESTEROL: 438 mg

*Barramundi with Herb Sauce: Brush barramundi fillet with ½ tsp EVOO and sprinkle with salt and pepper and grill; in a blender, pulse 1 clove garlic, ¼ cup EVOO, 2 chopped green onions, juice of ½ lemon, 1⁄3 cup each dill, parsley and mint, and pinch each salt and pepper; drizzle one-quarter of sauce on fish (save leftover sauce)


Curried Apricot Pan-Roasted Chicken with Broccolini Amandine SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.

INGREDIENTS: • 4 5-oz boneless, skinless chicken breasts

Mediterranean Quinoa

• 1⁄8 tsp each sea salt and ground black pepper, plus additional, to taste

with Red Beets

• 3 tbsp olive oil, divided

SERVES 6. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.

• 2 bunches broccolini, trimmed (1 lb)

INGREDIENTS:

• 2 tbsp minced fresh ginger

• 1 cup quinoa, rinsed

• 2 tbsp minced garlic, divided

• 2 tbsp olive oil

• 2 tsp curry powder

• 3 cups peeled, diced red beets (1 lb)

• ½ tsp red pepper flakes

• 1 bunch green onions, sliced, white and green parts, divided

• 4 cups sliced fresh apricots (8 apricots)

• 2 tbsp minced garlic

• ¾ cup low-sodium chicken broth

• 1 tbsp minced lemon zest, plus 2 tbsp fresh lemon juice, divided

• 2 tbsp raw honey

• 1 cup chopped fresh flat-leaf parsley

• 2 tbsp organic unsalted butter, diced

• 1 cup chopped unsalted walnuts, toasted

• ¼ cup unsalted chopped or slivered almonds

• ¼ tsp each sea salt and ground black pepper, or to taste • Balsamic vinegar, to taste • 6 tbsp crumbled feta cheese

INSTRUCTIONS: ONE: In a large nonstick skillet, cook quinoa according to package directions; transfer to a bowl and set aside. TWO: In same skillet on medium-high, heat oil. Add beets and whites of onion and sauté until beets are fork-tender, 10 minutes. Add garlic and cook for 1 minute more. Stir in quinoa, greens of onions, lemon zest and juice, parsley and walnuts; season with salt, pepper and vinegar. Garnish each serving with 1 tbsp feta.

• 4 chopped green onions, white and green parts, divided

• ¼ cup dry white wine

• Minced zest of ½ orange

INSTRUCTIONS: ONE: Preheat oven to 400°F. Season chicken with 1⁄8 tsp each salt and pepper. In a large sauté pan on high, heat 2 tbsp oil. Add chicken and sear until browned on 1 side, 4 minutes. Flip and transfer pan to oven. Roast until cooked through, about 10 minutes, then transfer to a plate and tent with foil. TWO: Meanwhile, blanch broccolini in

a pot of boiling water until nearly fork tender, 3 to 4 minutes. Drain, transfer to ice water to cool, drain again. Set aside. THREE: To same pan with chicken drippings on medium heat, add whites of onions, ginger, 1 tbsp garlic, curry powder and pepper flakes; sweat until onions soften, about 1 minute. FOUR: Stir in apricots, increase heat to medium-high, cover and sauté for 3 minutes. Add wine and scrape up browned bits from pan with a wooden spoon. When wine has evaporated, stir in broth, honey and orange zest; cook until sauce thickens, 5 to 6 minutes. FIVE: Stir in butter until emulsified. Stir in greens of onions; season with additional salt and pepper. Cover to keep warm. SIX: In a large sauté pan on medium, heat reamining 1 tbsp oil. Add remaining 1 tbsp garlic and cook for 30 seconds. Add broccolini and cook until heated, 3 minutes. Stir in almonds and additional salt and pepper. Serve sauce over chicken and broccolini alongside. NUTRIENTS PER SERVING (1 CHICKEN BREAST WITH SAUCE AND ¼ OF BROCCOLINI): CALORIES: 529, TOTAL FAT: 24 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 12.5 g, POLYUNSATURATED FAT: 3 g, CARBS: 41 g, FIBER: 8 g, SUGARS: 27 g, PROTEIN: 40.5 g, SODIUM: 244 mg, CHOLESTEROL: 119 mg

NUTRIENTS PER SERVING (1 CUP): CALORIES: 344, TOTAL FAT: 21 g, SAT. FAT: 3.5 g, MONOUNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 11 g, CARBS: 32 g, FIBER: 6 g, SUGARS: 7 g, PROTEIN: 10 g, SODIUM: 234 mg, CHOLESTEROL: 8 mg

JUNE MAY 2016

Clean Eating

81


eat smart // complements

The

Better-Energy 7 NATURAL SOURCES FOR SLIMMING AND SWIMMING BY SARAH TUFF DUNN

Swimsuit season is here once again, and this year’s your chance to focus not just on your hourglass figure, but also on how your figure actually feels once you dive into the pool or start splashing in the waves. These natural sources reduce belly bloat and give you a boost of energy for all-around wellness, no matter your body shape.

1. PROBIOTICS.

“It’s all about the gut,” says Taz Bhatia, MD, the founder and director of CentreSpringMD in Atlanta, Georgia, and author of The 21-Day Belly Fix (Zinc Ink, 2014). “Research continues to pile on showing how the balance of gut bacteria – our microbiome – determines our response to stress and insulin regulation. Adding probiotics can help balance gut bacteria and reduce belly bloat and abdominal weight,” she says. Recent studies have also found that probiotics help with irritable bowel syndrome. Slim pickings: Yogurt, miso soup, a highquality probiotic supplement and fermented pickles (brined in salt and water).

2. Citrus fruits. “The high vitamin C in citrus fruits can help lower cortisol,” says Dr. Bhatia, “improving the stress response and boosting the immune system.” That’s backed up by several studies, including one study published in Psychopharmacology where German researchers asked 120 healthy young adults to complete a public speaking task and math problems. Before completing the tasks, half of the participants were given either three daily doses of 1,000 milligrams of vitamin C or a placebo. The vitamin C group experienced the most resilience, saw lower blood pressure and bounced back from stressful situations faster than those with low levels of the vitamin. Slim pickings: Grapefruit, oranges, tangerines, clementines, lemons and limes, miso soup and a high-quality probiotic supplement.

4. Lavender. As a mom of two who

3. Lactose-free dairy products. If you’re of African, Asian, Mexican or Native American descent, there’s a good chance you’ve stopped producing lactase, the enzyme that digests milk. If your ancestry is northern European, you probably have lactase, with only around a 2% chance of being lactose intolerant. Any way you slice it, lactose intolerance means that dairy products can leave you feeling like a cow when you can’t digest. Slim pickings: Almond milk, soy milk, coconut milk, Green Valley Organics Lactose Free Whole Milk Plain Yogurt (it’s got another double-whammy in probiotics and protein, too).

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Clean Eating

JUNE 2016

works full-time and works out a lot, I keep a lavender candle on my bedside table and regularly bathe in lavender-infused bath salts specifically so I can sleep better at night. And my instincts are right. “Leptin, insulin and somatostatin are all hormones that regulate weight,” says Dr. Bhatia, “and without consistent sleep, weight becomes an issue – regardless of diet and exercise.” Slim pickings: Lavender oil – dab on pillows and pajamas.

PHOTO DARREN KEMPER, FOOD AND PROP STYLING TERRY SCHACHT

Beach Body


5. Mushrooms and mushroom supplements. As Dr. Bhatia explains, mushrooms play a role in insulin regulation as well, supporting the endocrine system and hormonal balance. “They’re helpful in slimming the belly,” she says, “the first sign of abdominal weight.” SLIM PICKINGS: Shiitake, which also has vitamin D, and porcini, for its anti-inflammatory properties.

6. Omega-3s. Can serving salmon for dinner help keep you slimmer? Provided you practice portion control, yes. A study in Diabetes & Metabolism has found that a diet rich in omega-3 fatty acids, the kind found in fatty fish and in supplements, reduces the way stress hormones activate your adrenal glands. And when your stress hormones and sympathetic nervous system are stable, you’re less likely to feel the effects of excess cortisol (the primary stress hormone) as extra weight around the midsection. SLIM PICKINGS: Flaxseed oil, salmon, chia seeds and nuts.

7. GREEN TEA. A study in The Journal of Nutrition found that consuming green tea enhances the way exercise reduces abdominal fat. “Green tea contains antioxidants and polyphenols that also help with insulin regulation, resulting in weight loss,” adds Dr. Bhatia. Slim pickings: Yogi Green Tea Pure Green, Teavana Sencha Jade Reserve Green Tea.

JUNE 2016

Clean Eating

83


be inspired // gear & gadgets

SEASIDE SERVER Kiln-fired and hand-glazed in Portugal, the Beatriz Ball Ceramic Oyster Large Grey Rim serving platter is ideal for seafood salads, oyster dishes or hors d’oeuvres. It's ovenproof up to 450°F and dishwasher-, microwave- and freezer-safe. $111, beatrizball.com

MEDITERRANEAN STYLE POUR & ENJOY The 10-quart glass CB2 Beverage Dispenser keeps summertime drinks like sangria, iced tea and fruitinfused waters at the ready for family gatherings or celebrations. $70, cb2.com

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4-IN-1

USE YOUR NOODLES Your tried-and-true KitchenAid stand mixer is about to get a lot more exciting with the addition of the 5-Blade Spiralizer attachment with Peel, Core and Slice functions. Spiralize to your heart’s content to yield perfectly formed zucchini noodles, cored apples and more. $130, kitchenaid.com

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Clean Eating

JUNE 2016

With four different functions making it simple to make your favorite juices, smoothies and mocktails, the Novis Vita Juicer is designed to press citrus (by centrifuge or citrus press) and juice or purée fruits and vegetables. It's also super compact, a breeze to use and easy to clean. $500, novisusa.com

These cheerful cups, plates and bowls show off a parade of bright colors and bold designs within the Casa Alegre Mix Me Collection, which is inspired by Mediterranean culture, land and sea. $20 to $42, thepinkdaisy.com


THE COOL FACTOR Perfect for carefree summer evenings or for entertaining guests, Rabbit Wine Chilling Carafe keeps a bottle of prechilled wine cool for 90 minutes or more thanks to its stainless steel ice chamber. $50, rabbitwine.com

FROSTY TREATS The Chef’n Sweet Spot Ice Cream Maker makes homemade ice cream, frozen yogurt, gelato, sorbet or frozen beverages. Just pre-freeze the dish 24 hours before using, then add your ice cream ingredients and mix-ins such as nuts and dark chocolate. To get started, flip to page 88 for CE’s sweet Strawberry Pistachio Frozen Yogurt recipe! $50, williams-sonoma.com

ELECTRIC GRILL Ideal for patios or apartments, George Foreman 15 Serving Indoor/Outdoor Electric Grill cooks up burgers, sausages, chicken and veggies to grilled perfection. $130, georgeforemancooking.com

FUN FLOWER TOP The airtight Charles Viancin silicone bowl cover in Pink Hibiscus comes in 6-, 8-, 9- or 13-inch sizes. It’s a sustainable, reusable option for your bowls that gets rid of wasteful plastic wrap – plus the top is oven-safe up to 428°F. $6 to $16, charlesviancin.com

Editors’ Choice MIX ’N’ MATCH ART PLATTERS Designed by different artists, these summery glazed porcelain Collector’s Edition Serving Platters can be mixed and matched to serve up delicious foods for your next soirée. $14 each, westelm.com


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• ½ cup full-fat sour cream (TRY: Organic Valley Sour Cream) • 1⁄3 cup unsalted pistachios, roughly chopped

TWO: In a small saucepan, vigorously whisk egg yolks and remaining 2 tbsp coconut sugar until thickened, 1 minute. Add buttermilk and whisk to combine. Set over medium-low heat and cook, stirring constantly with a wooden spoon, until mixture thickens and coats back of spoon, 5 to 7 minutes (do not boil). Set aside to cool to room temperature.

Luscious

STRAWBERRIES & CREAM

Lighter than ice cream but creamier than sorbet, this sweet-tart recipe using sour cream and yogurt is the ultimate indulgence – with or without an ice cream maker.

Strawberry Pistachio Frozen Yogurt MAKES 6 CUPS. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 1 HOUR, 20 MINUTES (PLUS FREEZING TIME).

• ½ cup plus 2 tbsp coconut sugar, divided • 1½ tsp pure vanilla extract • 1⁄8 tsp sea salt

88

INGREDIENTS:

• 3 large egg yolks

• 1 lb strawberries, hulled and quartered (about 4 cups)

• 1 cup buttermilk

Clean Eating

JUNE 2016

• 1 cup plain whole-milk Greek yogurt

THREE: In a blender, combine strawberries and juice, buttermilk mixture, yogurt and sour cream. Purée until smooth, 30 to 45 seconds. FOUR: Pour mixture into an 8 x 8 x 3-inch metal baking pan and transfer to freezer. Stir every 30 minutes. When mixture thickens (about 1 hour), stir in pistachios and return to freezer. Continue stirring mixture every 30 minutes until firm enough to scoop, about 2½ to 3 hours total freezing time. (Alternatively, process in an ice cream maker according to manufacturer’s instructions.) (NOTE: This recipe is best eaten fresh after the last stirring. However, you can freeze it for up to 1 week, removing from freezer a few minutes before serving to let it soften slightly.) NUTRIENTS PER SERVING (½ CUP): CALORIES: 144, TOTAL FAT: 7 g, SAT. FAT: 3.5 g, MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 1 g, CARBS: 18 g, FIBER: 1 g, SUGARS: 16.5 g, PROTEIN: 4 g, SODIUM: 58 mg, CHOLESTEROL: 56 mg

RECIPE BY MARIANNE WREN, PHOTOGRAPHY BY DARREN KEMPER, PROP STYLING BY TERRY SCHACHT, FOOD STYLING BY TERRY SCHACHT AND BERNADETTE AMMAR

INSTRUCTIONS: ONE: In a large bowl, combine strawberries, ½ cup coconut sugar, vanilla and salt. Toss to coat and set aside until juices start to run out of berries, at least 1 hour or up to 3 hours.


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