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& ENERGIZED!
207 EASY TIPS AND TRICKS
88 DELICIOUS, NUTRITIOUS RECIPES
SLIMMING, SATISFYING MEAL PLANS
JANUARY/FEBRUARY 2014
MODIFIABLE
MEALS
VEG OR MEAT?
SIMPLE MEALS THAT
GO BOTH WAYS
12
AWESOME
CHICKEN
RECIPES
ADDICTIVELY CRUNCHY
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PERFECT PASTAS
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AND
SAVORY
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GOURMET
TUNA MELTS
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Clean Eating
JANUARY/FEBRUARY 2014
P.
48
P.
62
P.
60
P. 75
P.
P.
40
48
60
62
70
75
30
36
on & Ginger
Gr
Lem
an
o
Tropica
lG
ra
n
la
a
ol
la
P.
+ CLIP-OUT
GROCERY LISTS
97
P. 75
97
MEAL PLAN
TWO WEEKS OF
CLEAN MEALS
features
PASTAS Youre sure to find some40 GUILT-FREE
thing to love among these elegant, sumptuous
P.
P.
r
YouESSENTIAL
ran
IN EVERY ISSUE / Whats Fresh: 6 / Editors Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / Recipe Index: 97
92
contents
37
travel well
CHEZ CHEF A passion for
83 hyper-local,
seasonal food
rides high at Studio Citys
Girasol Restaurant, where
Executive Chef CJ Jacobsons
menu showcases the unique
tastes and flavors of foraged
wild foods.
88
48
GLOBAL GOURMET
The ramen bowl is given
a clean, slurp-worthy
makeover that pares
down the sodium without
compromising taste.
be inspired
26
92
98
62
COOKING WITH
Chef and television
personality Fabio Viviani
divulges his tips and tricks
for creating memorable
Italian- and Mediterraneaninspired meals.
eat smart
15
36
38
94
96
weight loss
IT UP A NOTCH
90 KICK
Tosca Reno shares her
Serve these
mouthwatering
meals with or
without the meat!
how to
CONFIDENTIAL
30 KITCHEN
Baking quick bread has never
been more easy or fun
with our step-by-step guide,
complete with five flavorful
twists.
34
KITCHEN TOOLS
From blending to chopping,
immersion blenders can
perform a variety of kitchen
tasks, and we have our top
picks for the best ones on
the market.
yogiproducts.com
cleaneatingmag.com
We ask,
you answer!
To try and
live in the
present and
not in the past.
Sue Ebzery
To continue
healthy eating,
move more, get
off diabetes medicine, be happy!"
Eat 100%
whole foods
and train for
a marathon.
Lauren Cook
Strawberry
Coconut Crisp
Follow
us on:
Clean Eating
JANUARY/FEBRUARY 2014
Clean Eating
cleaneatingmag.com
ORANGE CHICKEN STIR-FRY PHOTO BY MAYA VISNYEI, STRAWBERRY COCONUT CRISP PHOTO BY YVONNE DUIVENVOORDEN, BUTTERNUT SQUASH ENCHILADAS PHOTO BY MAYA VISNYEI, CALENDAR IMAGE YURLICK/SHUTTERSTOCK.COM
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Start Your
Clean Routine!
A few months back, I got married. Not unlike
most brides, I was in complete and utter overdrive
leading up to the big day.
Alicia Rewega
Editor-in-Chief
Clean Eating
JANUARY/FEBRUARY 2014
I was working a couple of different jobs plus a steady freelance gig, squeezing in workouts at the gym every chance I got, spending more time in malls
than Id ever like to again and in my spare time Id rush home to plan the
wedding. I did all of this while eating as clean as humanly possible to look
my best in the dress. It was complete self-inflicted chaos, and not surprisingly, I got quite sick just days before my destination wedding. It didnt ruin
the day, but I vowed to take it easy when I got home and take a little hiatus from such
a stringent diet to let myself indulge a bit.
Well, let me tell you, the pendulum certainly swung in the other direction and it stayed
there for longer than Id planned. I began to really enjoy my relaxing nights on the couch,
and sleep sleep! it was as though I couldnt get enough. I wondered if Id ever get my butt
back in the gym. And, if lack of activity weren't enough, in crept the habit of eating out (and
ordering in) more frequently than I care to admit. What started out as a treat quickly morphed
into a lazy go-to.
Luckily, my lack of energy (and guilt) finally caught up to me. One morning leading up to
the holidays, I bounced out of bed with a refreshing desire to cook a giant batch of clean eats,
roast up the veggies in my fridge and make power balls for healthy workweek snacks. I was
ready to get back to my old busy-bee self and knew that nutritious, energy-boosting meals
would lead the charge. In doing so, I remembered what truly energizes me: Preparing clean
meals makes me feel productive. Productivity makes me feel purposeful and fulfilled. Eating
nutritious, balanced, whole foods elevates mood and immunity, keeps the noggin' alert and
the body energized so I can keep on producing! I love my clean routine!
I'm not saying that the occasional break from hyper-productivity isn't essential, but I now
know firsthand how slippery the slope from break to rut can be. Hitting the reset button
with some carefully thought-out Clean Eating meals is the best way to reenergize and revitalize
your health, and this issue is a fantastic place to start! (See page 75 for a structured meal plan
or page 97 to pick and choose.)
From our kitchens to yours, the entire Clean Eating team wishes you an inspired and
motivated 2014 bursting with energy and good health! Happy New Year!
contributors
fabio viviani
CHEF/TV PERSONALITY/
RESTAURATEUR/COOKBOOK AUTHOR,
VENTURA COUNTY, CA
exercise and healthy lifestyle choices, is key for preventing disease. Kale
is rich in vitamins A and C as well as vitamin K, a nutrient that supports
bone health and is necessary for healthy blood clotting. Additionally,
the carotenoids and flavonoids found in kale may help prevent some
types of cancers. Citrus fruits are also packed with vitamin C, an antioxidant that helps prevent the buildup of disease-causing free radicals
in the body. Garlic may help lower cholesterol and
blood pressure, while the allicin compound found
in fresh garlic may help fight certain cancers. And,
the carotenoids in winter squash help fight illness
by supporting your immune system. Try roasting
delicata squash with a bit of olive oil and rosemary,
Geremy Capone or add some buttercup squash to your favorite soup.
Nutrition
jonny bowden
PHD, CNS
Board-certifed nutrition
specialist, motivational
speaker, author and expert
in the areas of weight loss,
nutrition and health.
ivy manning
FREELANCE WRITER/
RECIPE DEVELOPER,
CHICAGO, IL
COOKBOOK
AUTHOR/FOOD
WRITER,
PORTLAND, OR
In "Pack It To Go!
(p. 48), Julie
OHara says the
recipes she
created were
inspired by the
years she spent
preparing
nutritious work
lunches for
herself. I learned
that minimal
ingredients plus
easy prep adds up
to the most
successful lunch
idea, she says.
10
Clean Eating
JANUARY/FEBRUARY 2014
julie ohara
BA
joanne lusted
geremy capone
Motivational speaker,
presenter and best-selling
author of several books,
including the The Eat- Clean
Diet series.
diane morgan
Culinary
BA
FABIO VIVIANI PHOTO COURTESY OF SIENA TAVERN, IVY MANNING PHOTO BY GREGOR TORRENCE, JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK,
JOANNE LUSTED PHOTO BY PAUL BUCETA, TOSCA RENO PHOTO BY PAUL BUCETA, GEREMY CAPONE PHOTO BY DANIEL ABRAMS, JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, DIANE MORGAN PHOTO BY JOHN VALLS
A: Eating plenty of fruits and vegetables, along with a balanced diet, daily
Clean Eating
VOLUME 7, ISSUE 1
PRINTED IN THE USA
Editorial
FOOD EDITOR Andrea Gourgy
RESEARCH AND COPY CHIEF Laura Schober
Todd Hughes
VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,
VEGETARIAN TIMES AND YOGA JOURNAL
Business Offices
300 N. Continental Blvd., Suite 650,
El Segundo, CA 90245
310-356-4100; fax: 310-356-4110
Recipe Creators
Elizabeth Brown, Jill Silverman Hough, Lisa Howard,
Alison Kent, Cara Lyons, Ivy Manning, Julie O'Hara,
Olivia Simpson, Amie Valpone, Fabio Viviani, Laura Walsh,
Marianne Wren
RESIDENT CHEF Joanne Lusted
RESIDENT FOODIE Julie OHara
Recipe Testers
Geremy Capone, Katie Verissimo, Dorothy Vo
Art
ART DIRECTOR Kevin Shaw
ASSOCIATE ART DIRECTOR Pamela Graver
SENIOR DESIGNER Bianca DiPietro
Contributors
Advertising Sales
EAST COAST ADVERTISING MANAGER
Photographers
Food Stylists
Marianne Wren, Claire Stubbs
Prop Stylists
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FOREIGN ORDERS, CALL 386-447-2398
Production
PRODUCTION MANAGER Lisa Snow
Ken Coffelt
Consumer Marketing
CIRCULATION DIRECTOR Jenny Desjean
Distribution
Clean Eating (ISSN 1913-7532) is published eight times per year
(2014 Cover Dates: #39 Jan/Feb 14, #40 March 14, #41 Apr/May 14,
#42 June 14, #43 July/Aug 14, #44 Sept 14, #45 Oct 14, #46 Nov/Dec
14) 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.
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.
JANUARY/FEBRUARY 2014
Clean Eating
11
We Hear You!
TASTY
TACOS
USE YOUR
SLOW COOKER
TO MAKE THESE
MEATY, VEGGIEPACKED TACOS!
We Hear You
ON
facebook.com/cleaneatingmag
My neighbors
must have thought
I was a crazy lady dancing
and screaming when
I opened my mailbox
yesterday! Thank you for
making my day!
Brandie Campbell
Had a fantastic
supper last night. Made
roasted chicken with simple
herbs and the Barley Risotto
(p. 35, January 2011) for a
side. My boyfriend loved it!
It does take awhile to
make, but it was
totally worth it!
Stella Chan
12
Clean Eating
JANUARY/FEBRUARY 2014
I loved the
pickling recipes in
the November/December
2013 issue (p. 28). Its nice to
know that I can do one
jar at a time. Thanks for
another great issue!
Cathy ODonnell Little
BIRTHDAY SURPRISE
Nothing tastes like the whole grain goodness of our oatmeal. With all the
healthy benefits, varieties and ease of prep, it's no wonder Bob's Red Mill oatmeal
won the 2009 Golden Spurtle World Porridge Making Championship.
TM
yoga
online
anytime
anywhere
SUPERFOOD:
THE POWER
OF SAFFRON
Just a pinch thats all you need when
cooking with the spice thats quite literally
worth its weight in gold. Good thing, too,
since saffron is one of the most expensive food
products in the world, commanding a price tag
of around $20 for a standard 0.06-ounce bottle.
Each one of the earthy, bitter spice threads are
extracted from the small purple crocus flower,
which produces just three threads per bloom
harvesters hand pluck 14,000 blooms just to
yield an ounce of saffron (hence the high price
tag!). The crimson-golden threads are prized for
their brain-boosting power, as they have been
shown to help improve mood, fatigue and even
depression. Luckily, a little goes a long way in
the kitchen, so a standard bottle should last the
average cook up to 6 months.
JANUARY/FEBRUARY 2014
Clean Eating
15
YMOARUT-URSE
S
GUIDE
Leftover
Cheddar
Cheese
CINNAMON PEAR
GRILLED CHEESE
BALSAMIC SPINACH
MAC 'N' CHEESE
CHEESY ZUCCHINI
QUINOA SALAD
16
Clean Eating
JANUARY/FEBRUARY 2014
Appr
o ed
L
SE
FROM BEAN
TO BAR
ine
Eating m
lean
ag
az
C
OF
APPROVAL
Madre Hibiscus
70% Dark
Chocolate Bar
Fresco 223
Dominican
Republic 72%
FIBER: 5 g, SUGARS: 10 g,
FIBER: 0 g, SUGARS: 14 g,
CHOLESTEROL: 1 mg
CHOLESTEROL: 0 mg
Taza Chocolate
87% Organic Dark
Stone Ground
Chocolate Bar
As the darkest of chocolates
from Tazas delicious selections, this stone-ground
wonder is wonderfully nutty
and fruity. Made with organic
cacao beans, organic cane
sugar and organic vanilla
beans, this bar has a gritty
texture and strong, rich flavor
thats nicely balanced by just
the slightest tease of vanilla.
Although dark chocolate is
well known for its antioxidant
benefits that support good
health, CE recommends eating no more than 2 squares
a day, as eating it in excess
will counteract its healthful
properties.
NUTRIENTS PER SERVING
(42.5 g):
Equal Exchange
Organic Panama
Extra Dark
Chocolate (80%
Cacao)
FIBER: 4 g, SUGARS: 5 g,
CHOLESTEROL: 0 mg
FIBER: 5 g, SUGARS: 7 g,
18
Clean Eating
JANUARY/FEBRUARY 2014
Fearless Chocolate
70% Cacao Green
Tea Mint
Fearless Chocolate 70%
Cacao Green Tea Mint offers
a rich and complex chocolaty
flavor thats softened by a
smooth hit of organic matcha
green tea and peppermint. In
addition to the free radical
fighting benefits of green tea
and cacao found in this CEworthy bar, chocolate is also a
mood booster consumption
of it results in the release of
endorphins, chemicals that
make you feel happier. Dark
chocolate is also high in manganese, copper and iron, the
latter of which helps produce
hemoglobin, which in turn
aids with delivering oxygen
throughout the body.
NUTRIENTS PER SERVING
(28.35 g):
CALORIES: 130, TOTAL FAT: 6 g,
SAT. FAT: 4 g, CARBS: 18 g,
FIBER: 6 g, SUGARS: 8 g,
PROTEIN: 3 g, SODIUM: 0 mg,
CHOLESTEROL: 0 mg
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20
138
Clean Eating
JANUARY/FEBRUARY 2014
APPLEOXIDANTS
New York
ExpEriEncE
Yoga Journal
in thE citY!
Photo by Wari Om
ElENa BrowEr
KathrYN Budig
Tiffany Cruikshank
Dana Flynn
Amy Ippolitti
Alanna Kaivalya
ViNNiE mariNo
Raghunath
Bo Forbes
rod StrYKEr
SEaNE CorN
aNa ForrESt
Leslie Kaminoff
Claire Missingham
ShiVa rEa
Natasha Rizopolous
Nikki Costello
Jason Crandell
riChard FrEEmaN
Eric Kipp
dharma mittra
David Swenson
garY KraFtSow
Sadie Nardini
David Romanelli
Julie Gudmestad
Cyndi Lee
Sarah PowErS
Sianna Sherman
rodNEY YEE
silver sPOnsOrs
Foodie
Favorites
22
Clean Eating
JANUARY/FEBRUARY 2014
KILL CRAVINGS
CONTRIBUTORS: TIFFANI BACHUS, JONNY BOWDEN, CARA LYONS, ERIN MACDONALD, JESSICA POLLACK, ALICIA REWEGA, LAURA SCHOBER, GILEAN WATTS. OIL IMAGE JIL PHOTO/SHUTTERSTOCK.COM,
CAULIFLOWER IMAGE AFRICA STUDIO/SHUTTERSTOCK.COM, LEMON IMAGE VIKTAR MALYSHCHYTS/SHUTTERSTOCK.COM
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JANUARY/FEBRUARY 2014
Clean Eating
23
ASK
OUR
Dietitians
It all depends on the quality of extra-virgin olive oil (EVOO) youre buying. All oils
have a smoke point the temperature at which the oil begins to smoke and break
down. High-quality EVOO the kind chefs use in restaurants has a medium
smoke point. Since the average stove top reaches about 266F to 293F when
heated on medium, its completely safe to cook with EVOO on that heat. That
being said, this is not true of the EVOO commonly found on supermarket shelves
for $10 to $15 a bottle. Those oils are generally processed through poor extraction methods, which results in a harmful breakdown of fat chains into free fatty
acids, or fats that are not connected to a chain. These free fatty acids decrease
the smoke point of EVOO significantly, making it unable to withstand stove-top
heat above low. At Clean Eating, we encourage you to opt for EVOO, since it is less
processed and therefore higher in nutrients than the more heat-stable regular
olive oil; however, unless youre willing to invest in the high-quality stuff, its best
to reserve EVOO for low-heat cooking or in cold salad dressings and dips.
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.
24
Clean Eating
JANUARY/FEBRUARY 2014
THE
MEDITERRASIAN
DIET
Researchers from the Institute
of Human Nutrition and Food
Science at the University of
Kiel in Germany have come up
with a novel theory for heart
health combining elements
from both the Mediterranean
and Asian diets. Noting that
the incidence of cardiovascular
disease is low in many Asian
countries (such as Japan) as well
as in the Mediterranean area (in
countries such as Italy, Spain,
Greece and Turkey), they looked
at what the typical diets had in
common. They found that both
diets are rich in fruits, vegetables
and oily fish (high in omega-3
fatty acids), and provide high
amounts of plant chemicals such
as polyphenols and antioxidants.
Scientists suspect that the plant
bioactives found in both diets
turn on the same longevity genes
and may be responsible for the
disease-fighting character of the
diets. The findings suggest that
a combination MediterrAsian
diet may be a promising dietary
strategy in preventing chronic
disease. Green tea and red
wine, anyone?
ITALY ILLUSTRATIONS ART'NLERA/SHUTTERSTOCK.COM, JAPAN MAP ILLUSTRATION FILIP BJORKMAN/SHUTTERSTOCK.COM, OATMEAL IMAGE SUNNY FOREST/SHUTTERSTOCK.COM, SMOOTHIE IMAGE MAYA MORENKO/SHUTTERSTOCK.COM
CHAMPION
OF BREAKFAST
CEREALS
There are a few foods that
almost everyone can agree
are stars in the health-food
universe and oatmeal is
one of them. Researchers
enrolled 48 healthy individuals
in a study that tested the effects
of oatmeal against a widely sold
(and unidentified) oat-based
breakfast cereal. Oatmeal was
the clear winner. Eating the
oatmeal resulted in a greater
reduction in hunger, fewer cravings and less late-day snacking.
The researchers concluded that
oatmeal improves appetite
control and increases satiety,
especially when compared to
the usual breakfast fare. But the
best part of all is that you can
soak some oats in hot water
while you take a shower, and
youll have the perfect centerpiece to a healthy breakfast
waiting for you in just minutes!
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70
COOKING WITH
FABIO VIVIANI
Favorite harvest-time
vegetable?
All types of squash are incredible. Remove the top and bottom of a kabocha
squash, slice it into rings, then season
it with salt, pepper and a teaspoon of
butter, and bake in a 475F oven until
the bottom is brown. Sprinkle it with a
little Parmesan cheese and serve. With
butternut squash Ill make gnocchi.
Pure the squash, add an egg yolk and
enough flour, then drop the gnocchi
into a pot of boiling water. Its a simple
recipe that kids go ballistic for because
its these little orange balls.
26
Clean Eating
JANUARY/FEBRUARY 2014
rowing up in a tight-knit,
food-obsessed Italian family
(which included his grandparents and great-grandmother)
cultivated Fabio Vivianis passion for
cooking. If we didnt grow it or raise it
in our backyard, we didnt eat it, he
says. While working nights at a bakery
in Florence, Italy, Viviani spent much
of his youth fine-tuning his culinary
skills while working in the restaurant
industry. In his latest cookbook, Fabios
Italian Kitchen (Hyperion, 2013), the
Top Chef and Top Chef All-Stars
alumnus offers up his familys recipes,
which are healthy yet hearty meals that
are reflective of his uncomplicated
cooking style. Everyone talks about
the advantages of the Mediterranean
diet, and I think that approach is
simple, says Viviani, adding that,
Italian cooking is full of flavor but not
full of calories. While on his book tour,
he sat down with Clean Eating to discuss
his time-saving secrets for making
healthy recipes as well as his top tips
for cooking family-friendly meals.
TURN
FOR MORE
Bonus
Recipes
FROM
FABIO VIVIANI
Tuna with
Tomatoes & Capers
JANUARY/FEBRUARY 2014
Clean Eating
27
Roasted Vegetables
SERVES 6.
INGREDIENTS:
2 tbsp balsamic glaze (see recipe)
cup olive oil
3 cloves garlic, smashed with a garlic press
2 tbsp fresh oregano leaves, finely chopped
3 tsp fresh basil leaves, finely chopped
Sea salt and fresh ground black pepper,
to taste
2 large red onions, sliced into rounds
1 yellow bell pepper, seeded and cut into
4 pieces lengthwise
1 red bell pepper, seeded and cut into
4 pieces lengthwise
1 green bell pepper, seeded and cut into
4 pieces lengthwise
Tuna
SERVES 4.
INGREDIENTS:
Zest of 2 lemons
FABIOS TOMATO
SAUCE WITH OIL & GARLIC
MAKES 2 CUPS.
INGREDIENTS:
INSTRUCTIONS:
INSTRUCTIONS:
28
Clean Eating
JANUARY/FEBRUARY 2014
INSTRUCTIONS:
BALSAMIC GLAZE
MAKES 1 CUPS.
INGREDIENTS:
4 cups balsamic vinegar
1 cup light honey
INSTRUCTIONS:
Combine vinegar and honey in a pot and
bring to a boil. Reduce to about 1 cups
and remove from heat to cool. Put glaze
in a squeeze bottle and use cold.
RECIPES ARE COURTESY OF FABIOS ITALIAN KITCHEN BY FABIO VIVIANI. COPYRIGHT 2013, VF LEGACY, LLC. PUBLISHED BY HYPERION IN APRIL 2013. ALL RIGHTS RESERVED.
Roasted Apple
WITH RICOTTA, HAZELNUTS
& CHOCOLATE
SERVES 6.
INGREDIENTS:
Organic unsalted butter, as needed
INSTRUCTIONS:
JANUARY/FEBRUARY 2014
Clean Eating
29
QUICK BREADS
Welcome to the last of our three-part series on preserving fruits
and vegetables. Here, learn an easy formula that extends the
life of fresh produce inside delicious baked bread.
9 x 5-inch
loaf pan
Large bowl
Measuring cups
and spoons
Whisk, knife
and spoon
Rubber spatula
Toothpicks
In
Metal
cooling rack
Plastic wrap and
freezer bags
30
Clean Eating
JANUARY/FEBRUARY 2014
What
You'll
Need:
Jalapeo
Cheddar
Corn Bread
MAKES 1 LOAF (ABOUT 16 SLICES).
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 60 MINUTES.
INGREDIENTS:
Olive oil cooking spray
1 cup white whole-wheat flour
or whole-wheat flour
1 cup fine-ground whole-grain
yellow cornmeal
cup organic evaporated
cane juice
1 tsp baking powder
tsp baking soda
tsp sea salt
1 egg
INSTRUCTIONS:
ONE: Preheat oven to 350F.
Mist a 9 x 5-inch loaf pan with
cooking spray.
TWO: In a large bowl, whisk flour,
cornmeal, cane juice, baking
powder, baking soda and salt.
Form a well in center of mixture.
THREE: In a medium bowl, whisk
egg and milk. Pour into well of flour
mixture. With a rubber spatula, fold
milk mixture into flour mixture. Fold
TIP: To freeze,
tightly wrap cooled
loaf in plastic wrap and
place in a freezer bag.
Seal bag, squeezing out
excess air. Bread will
keep frozen for up
to 3 months.
More Quick
Combos
STRAWBERRY BANANA
Add 1 tsp ground cinnamon
to flour mixture and stir in
1 ripe mashed banana and
1 cup diced strawberries in
place of jalapeo, corn and
cheese. If desired, top batter
with additional diced or sliced
strawberries before baking.
LEMON BLUEBERRY
Add 1 tbsp finely grated
lemon zest to flour
mixture and stir in 2 tbsp
fresh lemon juice and 1 cup
blueberries in place of jalapeo, corn and cheese.
ZUCCHINI WALNUT
Add 1 tsp ground nutmeg
to flour mixture and stir in
1 cups shredded zucchini
and cup coarsely chopped
walnuts in place of jalapeo,
corn and cheese.
JANUARY/FEBRUARY 2014
Clean Eating
31
Aerate flour: With a spoon, stir and fluff up flour to aerate, then
scoop flour into a measuring cup until full. With the dull edge of a
knife, level off flour. This step ensures your baked goods are well
aerated; simply scooping measuring cup into flour can yield an
extra ounce of flour per cup, which results in dense bread.
32
Clean Eating
In a large bowl, whisk flour, cornmeal, cane juice, baking powder, baking soda and salt. Form a well in center of mixture.
The well acts as a bowl to hold liquid ingredients, making it
easier to fold them evenly into the batter without over-mixing.
JANUARY/FEBRUARY 2014
With a rubber spatula, fold milk mixture into flour mixture. Fold
in jalapeo, corn and cheddar until just combined. The batter
should be lumpy, not smooth; do not over-mix. Over-mixing
causes too much gluten to develop, which causes tunneling,
where air pockets and peaks form at the top of the loaf.
Let loaf cool in pan for 5 minutes. This allows the batter to set
and cool into shape. Remove from pan and transfer to a wire
rack; leaving loaf in pan for more than 5 minutes causes the
bottom of the loaf to steam and become soggy.
JANUARY/FEBRUARY 2014
Clean Eating
33
Immersion Blender
Tips & Tricks
GO NUTS: Use your immersion blender
to fnely chop nuts for baked goods or
garnishes. Place nuts in a durable, deep
vessel (many immersion blenders come
with a bowl or jug for this purpose) and
grind to desired size. (NOTE: Always
check your blenders manual to ensure
that it has the capability to grind nuts.)
Our Most-Coveted
Immersion
Blenders
Whipping up hearty soups and morning smoothies
will be a breeze with these top-rated, kitchen-tested
immersion blenders.
BY GILEAN WATTS, RECIPE BY JULIE O'HARA
34
Clean Eating
JANUARY/FEBRUARY 2014
Creamy
Broccoli &
Pea Soup
INGREDIENTS:
1 tbsp olive oil, divided
1 large yellow onion,
chopped
Sea salt and fresh ground
black pepper, to taste
3 cloves garlic, chopped
1 tsp ground ginger
tsp dried thyme
Pinch red pepper
flakes, optional
TWO: Meanwhile, in a
small skillet on low, heat
remaining tbsp oil.
Add shallots and season
with additional salt and
black pepper. Cook, stirring occasionally, until
very soft, light brown
and caramelized, about
8 minutes.
THREE: To saucepan, add
peas. Cover and simmer for
3 minutes. Stir in lemon juice
and remove from heat.
4 cups low-sodium
chicken broth
1 lb broccoli, thick stems
trimmed and separated
into small florets
1 cup thinly sliced shallots
2 cups frozen peas
Juice of lemon
cup reduced-fat
Greek yogurt
With 15 speeds, a click-on whisk and the ability to transform into a mini food processor in just seconds, Brevilles
The Control Grip immersion blender is a gourmet cooks
most trusted sous-chef. Insert the stainless steel blending shaft into the 42-ounce jug for pureing or pop it on
the chopping bowl attachment to cut up nuts and herbs.
PRO: Detachable motor makes cleaning safe and easy;
we love how the chopping bowl transforms the blender
into a food processor. CON: The attachments and bowls
can be space consuming for those with limited kitchen
space. $100, breville.com
THE MINIMALIST
SERVES 4.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 45 MINUTES.
THE TRENDSETTER
WITH CARAMELIZED
SHALLOTS
THE ALL-IN-ONE
INSTRUCTIONS:
THE BUDGET-FRIENDLY
CHOLESTEROL: 1 mg
JANUARY/FEBRUARY 2014
Clean Eating
35
YOUR RESIDENT
FOODIE
JULIE OHARA
TUNA
MELTS
In
Comeback kid
As a seasoned
writer and recipe
developer, CEs
Resident Foodie
Julie OHara
has delved into
everything from
restaurant reviews
of tasty travel hot
spots to offering
up her insider tips
for preparing a
deliciously clean
turkey dinner.
Her work has
also graced the
pages of Shape,
National Geographic Traveler, SELF and
Vegetarian Times.
Plus, she blogs
about cooking!
aminglingoftastes.com
36
Clean Eating
JANUARY/FEBRUARY 2014
Grown-up ingredients
Employing the use of grown-up
ingredients ensures a tuna melt youll
love. The typical tuna melt recipe
uses too much mayo, low-quality,
processed cheese and white bread
slathered with butter. You can probably
guess where this is going: Swap the
mayo for Greek yogurt; pump up the
flavor with spices; opt for reduced-fat,
high-quality cheese; and pile all of it on
whole-grain bread.
The biggest twist in my new
version has more to do with method.
Opting for open-faced sandwiches
reduces calories and carbs, but wont
make you feel deprived one hearty
whole-grain slice is more satisfying
than two pieces of the white spongy
stuff. More importantly, you can crisp
up the bread in a toaster rather than
in a buttery skillet. After toppings
are added, all the sandwiches go in
the oven together until theyre hot
and melty. Its a whole lot faster than
cooking them in batches on the stove
top. The best part, though, is when the
whole family gets to sit down at the
same time to a hot, healthy tuna melt
not usually such a simple feat!
Looking
for a Tuna
Alternative?
If the chicken of the sea
doesnt tempt your taste
buds, you can still use the
method in this recipe to
make a fast, easy melt.
Just pick one of the tasty
alternatives below, or
try them all!
SALMON: Wild
salmon in a pouch
is the closest tuna
alternative. For a
little twist, try
fresh dill instead
of tarragon.
SHRIMP & FETA: Use
finely chopped cooked
shrimp. Replace celery
with chopped sun-dried
tomatoes and swap
the tarragon
for fresh
parsley.
Top with
crumbled feta.
CHICKEN CURRY: Shred
poached, grilled or
roasted chicken breasts.
Eliminate mustard and
tarragon; instead,
stir in curry
powder
and finely
chopped, dried
unsweetened apricots.
Top with a mild cheese
such as mozzarella.
CHICKPEA & EGG:
For a vegetarian version,
mash chickpeas with a fork
and chop hard-boiled eggs
(use about 1 cup chickpeas
to 3 eggs). Replace celery
with a seeded, finely
chopped tomato and
tarragon with
fresh basil.
FOOD STYLING BY DAVID GRENIER, PROP STYLING BY CATHERINE DOHERTY, SALMON PHOTO COURTESY VITALCHOICE.COM, SHRIMP PHOTO HONG VO/SHUTTERSTOCK.COM, CHICKEN PHOTO TIM UR/SHUTTERSTOCK.COM,
CHICKPEA PHOTO AN NGUYEN/SHUTTERSTOCK.COM, JULIE O'HARA PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, STYLING BY RACHEL MATTHEWS BURTON
Grown-up
Tuna Melts
INGREDIENTS:
1 tbsp olive oil
1 red onion, thinly sliced
8 tsp sea salt
1
INSTRUCTIONS:
THEN
NOW
440
201
26
14
2.5
Carbs (g)
29
23
Fiber (g)
Sugars (g)
Protein (g)
21
19
950
423
33
Calories
Total Fat (g)
Sodium (mg)
JANUARY/FEBRUARY 2014
Clean Eating
37
T he
of
Secrets
38
Clean Eating
JANUARY/FEBRUARY 2014
HEART
2 YOUR
IS HEALTHIER
WITH FISH
SEAFOOD ICONS AND ILLUSTRATIONS NOKA STUDIO/SHUTTERSTOCK.COM, WATER IMAGE ALEX STAROSELTSEV/SHUTTERSTOCK.COM
SEAFOOD SUPPORTS
YOUR MENTAL HEALTH
IN AN EMERGENCY, FISH
MAY HELP SAVE YOUR LIFE
Sure, fish and fish oil can help you lead a healthier daily existence. But what happens
to people suffering from a health crisis, such as kidney failure? Recently published in
February 2013 in Kidney International, researchers from the Indiana University School
of Medicine discovered that patients on hemodialysis for kidney failure had a lower
risk of sudden cardiac death if they ate a diet higher in the omega-3 fatty acids found
in fish and fish oil. So even if youre in perfect health, not only will an apple a day keep
the doctor away but a dose of fish or fish oil will, too!
6 FISH
PROMOTES
A BRIGHTER
SMILE
YOULL FORGET
LESS AFTER
EATING FISH
JANUARY/FEBRUARY 2014
Clean Eating
39
A
SCT
PEA
TED
E
F
R
P
Chicken,
Butternut
Squash &
Sage Penne
A
T
S
D
A
E
P CT
E
F
R
E
P
40
Clean Eating
JANUARY/FEBRUARY 2014
er
t
n
i
ew
t
a
m
lti
ese
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h
t
e
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com o-make, r family .
ou
y-t
me
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c
that
e
for s
ES BY
RECIP
OH
JULIE
HOTO
AR A , P
GIBS
HY BY
G R AP
ON &
SMITH
Lemony
Angel
Hair
Pasta
with Crab
(see recipe, p. 47)
JANUARY/FEBRUARY 2014
Clean Eating
41
A
SCT
PEA
TED
E
F
R
P
FF PICK
STA
This recipe is simple, fragrant and
satisfying! Turkey is such a refreshing
change from beef and the homemade
marinara can be used in dozens of
other recipes!
Alicia Rewega
Editor-in-Chief
Turkey Lasagna
with Homemade
Marinara
42
Clean Eating
JANUARY/FEBRUARY 2014
Turkey Lasagna
INGREDIENTS:
spinach, thawed
Olive oil cooking spray
1 lb ground turkey breast
15 oz reduced-fat ricotta cheese
four-cheese blend
INSTRUCTIONS:
ONE: In a Dutch oven or large saucepan on
medium-high, heat oil. Add onion, carrot
and celery and cook, stirring occasionally,
until soft and lightly browned, 10 to
12 minutes. Add garlic and oregano and cook,
stirring constantly, 1 minute. Add vinegar
and let bubble for 10 to 20 seconds, scraping
any browned bits in bottom of pan. Add
tomatoes and stir to combine, breaking up
with a spoon. Bring to a boil, then reduce heat
to medium to medium-low and maintain
a steady simmer. Cook for 1 hour, stirring
every 10 to 15 minutes, until thickened. Stir
in honey, tsp salt and tsp pepper.
TWO: Using an immersion blender, blend
sauce to a lightly chunky pure. (MAKE
AHEAD: Sauce may be made up to 2 days
in advance; cover and refrigerate in an airtight container.)
THREE: Place spinach in a fine mesh strainer
and press firmly to drain. Mist a large skillet
with cooking spray and heat on mediumhigh. Add turkey and cook, breaking up with
a spoon, until no longer pink, 4 to 5 minutes.
Add spinach, remaining tsp salt and tsp
pepper and cook, stirring frequently, until
heated through, about 2 minutes. Transfer
to a medium bowl.
FOUR: In a second medium bowl, combine
ricotta and basil. Season with additional
black pepper.
FIVE: Reheat marinara sauce in a large
saucepan on medium heat until steaming
hot (if sauce is still hot you can skip this step).
Spread cup sauce inside a 9 x 13-inch
baking dish. Top with 4 noodles, half of
ricotta, one third of cheese blend, half of
turkey and 1 cup sauce. Repeat once more,
starting with noodles and ending with sauce.
Top with remaining noodles, remaining sauce
and remaining cheese blend. Cover with foil
and bake for 30 minutes. Remove foil and
bake until cheese is melted and sauce is
bubbling, 5 to 10 minutes more. Rest for
15 minutes before serving.
NUTRIENTS PER SERVING (1/10 OF LASAGNA):
CALORIES: 253, TOTAL FAT: 9 g, SAT. FAT: 4 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 2 g,
CARBS: 30 g, FIBER: 5 g, SUGARS: 8 g, PROTEIN: 24 g,
SODIUM: 310 mg, CHOLESTEROL: 44 mg
JANUARY/FEBRUARY 2014
Clean Eating
43
A
SCT
PEA
TED
E
F
R
P
Creamy
Shrimp Rigatoni
WITH CANNELLINI BEANS
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 35 MINUTES.
INGREDIENTS:
INSTRUCTIONS:
or Parmesan cheese
tsp each sea salt and fresh ground
44
Clean Eating
JANUARY/FEBRUARY 2014
Beet, Fennel
& Ricotta
Fusilli
(see recipe, p. 47)
Creamy Shrimp
Rigatoni with
Cannellini
Beans
JANUARY/FEBRUARY 2014
Clean Eating
45
A
SCT
PEA
TED
E
F
R
P
INSTRUCTIONS:
ONE: Arrange racks in upper and lower
thirds of oven; preheat oven to 400F. Line
2 baking sheets with foil and mist with
cooking spray. Add squash to 1 baking sheet
and toss with oil, tsp salt and tsp pepper.
Bake until tender and browned, tossing
halfway through, about 25 minutes. Add
2 tbsp sage and garlic and toss to combine.
Return to oven for 2 to 4 minutes more, until
garlic is soft and very lightly browned.
TWO: Meanwhile, add chicken to second
baking sheet and sprinkle with remaining
tsp salt and tsp pepper, and chile
powder. Bake until no longer pink in
thickest part, turning halfway through,
20 to 25 minutes. (NOTE: Chicken can go
into oven at the same time as squash.)
When chicken is cool enough to handle,
chop into slices or cubes.
Chicken,
Butternut Squash
& Sage Penne
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 55 MINUTES.
INGREDIENTS:
packed)
46
Clean Eating
JANUARY/FEBRUARY 2014
Lemony Angel
Hair Pasta WITH CRAB
INGREDIENTS:
INGREDIENTS:
parsley, divided
tsp red pepper flakes
Zest of 2 lemons
Juice of 1 lemon
8 oz whole-wheat angel hair pasta
INSTRUCTIONS:
ONE: In a large nonstick skillet on mediumhigh, heat oil. Add bell peppers and salt and
saut until tender and lightly browned,
about 8 minutes. Reduce heat to low and
add crab, 6 tbsp parsley, pepper flakes, lemon
zest and juice. Cook, stirring frequently, until
heated through, 1 to 2 minutes.
TWO: Meanwhile, cook pasta al dente
according to package directions. Before
draining pasta, ladle about 1 cup cooking
water into a heat-proof cup and set aside.
Drain pasta and return to pot, off the heat.
trimmed
2 fennel bulbs, fronds removed and
divided
8 oz whole-wheat fusilli (TRY: Bionatu-
INSTRUCTIONS:
ONE: Preheat oven to 425F. Wrap 2 beets
together in one piece of foil, sealing tightly
to create a packet. Repeat with remaining
2 beets. Place in a baking dish and roast
until beets offer minimal resistance when
pierced with a sharp paring knife, about
1 to 1 hours. Carefully unwrap and set
aside. When cool enough to handle, slip
JANUARY/FEBRUARY 2014
Clean Eating
47
recipes
PACK IT
TO GO!
Look forward to lunch and snack time again
with these make-ahead recipes thatll make
you the envy of your office lunchroom.
BY JULIE OHARA, PHOTOGRAPHY BY GIBSON & SMITH
48
Clean Eating
JANUARY/FEBRUARY 2014
LUNCH
VIETNAMESE
CHICKEN
LETTUCE
WRAPS
BENTO BOX
(SEE RECIPE, P. 58)
JANUARY/FEBRUARY 2014
Clean Eating
49
recipes
LUNCH
CHINESE
CHICKEN
SALAD
WITH
BRUSSELS
SPROUTS
(SEE RECIPE, P. 58)
50
Clean Eating
JANUARY/FEBRUARY 2014
SNACK
ALMOND & GOAT
CHEESESTUFFED
STRAWBERRIES
SNACK
HUMMUS, BEET &
FETA WRAP
(SEE RECIPE, P. 57)
JANUARY/FEBRUARY 2014
Clean Eating
51
Italian Turkey
Soup
LUNCH
recipes
INGREDIENTS:
INGREDIENTS:
1 cup chopped cored strawberries plus
cup sliced strawberries
cup red wine vinegar
INSTRUCTIONS:
52
Clean Eating
JANUARY/FEBRUARY 2014
LUNCH
INSTRUCTIONS:
In a blender, pure 1 cup chopped
strawberries, vinegar, oil and honey until
smooth. In a large bowl, toss arugula, onion
and cup sliced strawberries. To serve,
add dressing and toss until well coated.
Divide among bowls and top with seeds
and cheese, dividing evenly. (MAKE
AHEAD: Dressing can be made up to
3 days in advance and refrigerated in an
airtight container.)
NUTRIENTS PER SERVING ( OF RECIPE):
CALORIES: 145, TOTAL FAT: 9 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g,
CARBS: 10 g, FIBER: 2 g, SUGARS: 8 g, PROTEIN: 5 g,
SODIUM: 13 mg, CHOLESTEROL: 7 mg
LUNCH
ARUGULA
& GOAT
CHEESE
SALAD WITH
STRAWBERRY
VINAIGRETTE
LUNCH
ITALIAN
TURKEY
SOUP
JANUARY/FEBRUARY 2014
Clean Eating
53
recipes
LUNCH
BAKED FALAFEL
PITAS WITH
YOGURT FETA
SAUCE
(SEE RECIPE, P. 57)
SNACK
PEARS WITH
BLUE CHEESE
& HONEY
54
Clean Eating
JANUARY/FEBRUARY 2014
STA
FF PICK
Not only is this dip a great workday
snack, but it's also a great addition
to a party, a get-together or even for a
lazy night in. It's nice to know there is
a recipe I can turn to that is both tasty
and healthy!
Bianca DiPietro
Senior Designer
SNACK
CHUNKY
BLACK
BEAN DIP
JANUARY/FEBRUARY 2014
Clean Eating
55
recipes
LUNCH
SPINACH FRITTATA
SANDWICHES
WITH MARINARA
SAUCE
(SEE RECIPE, P. 59)
56
Clean Eating
JANUARY/FEBRUARY 2014
INGREDIENTS:
Olive oil cooking spray
1 15-oz BPA-free can unsalted chickpeas,
drained and rinsed (TRY: Eden Organic
Garbanzo Beans)
large red onion, chopped
cup packed fresh cilantro (leaves
and thin stems), plus 1 tbsp chopped
cilantro leaves
cup packed fresh flat-leaf parsley
(leaves and thin stems), plus 1 tbsp
chopped parsley leaves
1 small egg
cup whole-wheat panko bread crumbs,
plus additional as needed
INSTRUCTIONS:
ONE: To a large bowl, add beans. Using a
potato masher, mash several times so that
about half of beans are crushed and half are
left intact.
Hummus, Beet
& Feta Wrap
SNACK
LUNCH
Baked
Falafel Pitas
INGREDIENTS:
2 tbsp hummus
Juice of lemon
INSTRUCTIONS:
ONE: Preheat oven to 400F. Line a large
baking sheet with foil and mist with
cooking spray. In a food processor, combine
chickpeas, onion, cup cilantro and cup
parsley. Pulse until roughly chopped. Add
egg, cup panko, cumin, coriander, pepper
and salt. Pulse until mixture forms a chunky
pure. Transfer to a large bowl. If mixture
appears too wet, mix in additional panko
as needed.
TWO: Sprinkle flour onto a small plate.
Scoop out 2 tbsp chickpea mixture and form
into a circular -inch-thick patty. Lightly
press both sides into flour, shake off excess
and place on prepared sheet. Repeat with
Chunky Black
Bean Dip
SNACK
INGREDIENTS:
1 15-oz BPA-free can unsalted black
beans, drained and rinsed (TRY: Eden
Organic Black Beans)
2 tomatoes, seeded and chopped
1 small green bell pepper, seeded and
chopped
small sweet onion, finely chopped
1 cup fresh or frozen corn kernels
(defrosted if using frozen)
INSTRUCTIONS:
Spread 1 tbsp hummus on each tortilla,
leaving a 1-inch border. Sprinkle evenly
with beets, feta and arugula. To roll up,
fold in 2 opposite sides of tortilla and roll,
starting with the end closest to you. Slice
each wrap in half on the diagonal. Wrap each
wrap tightly in foil or parchment paper and
refrigerate in an airtight container or zip-top
bag. (MAKE AHEAD: May be made up to
1 day in advance.)
NUTRIENTS PER SERVING (1 WRAP OR 2 HALVES):
CALORIES: 200, TOTAL FAT: 6 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 0.5 g, POLYUNSATURATED FAT: 0.5 g,
CARBS: 28 g, FIBER: 4 g, SUGARS: 3 g, PROTEIN: 7 g,
SODIUM: 375 mg, CHOLESTEROL: 3 mg
JANUARY/FEBRUARY 2014
Clean Eating
57
INSTRUCTIONS:
INGREDIENTS:
cup quinoa, rinsed
tsp sea salt
1/3 cup chopped fresh mint leaves
cup reduced-sodium chicken broth
cup rice vinegar
cup fresh lime juice plus 8 lime wedges
for serving
2 tbsp raw honey
1 tbsp fish sauce
tsp potato starch
1 stalk lemongrass, root end trimmed,
tough outer layers discarded
Olive oil cooking spray
1 lb ground chicken breast
1 large shallot, sliced
3 cloves garlic, chopped
tsp red pepper flakes, or to taste
58
Clean Eating
JANUARY/FEBRUARY 2014
Chinese
Chicken Salad
LUNCH
Vietnamese
Chicken Lettuce
Wraps Bento Box
LUNCH
INGREDIENTS:
1 lb Brussels sprouts, damaged outer
leaves discarded, ends trimmed and
shredded using a food processor
(TIP: When processing Brussels sprouts,
the S-shaped blade tends to work better
than the shredding disk.)
12 oz (2 packed cups) shredded or
chopped cooked chicken breast
6 to 8 radishes, trimmed and thinly sliced
6 scallions, thinly sliced
4 clementines or tangerines, peeled
and sectioned
cup toasted sliced unsalted almonds
3 tbsp rice vinegar
INSTRUCTIONS:
ONE: To a large bowl, add Brussels sprouts,
chicken, radishes, scallions, clementines
and almonds. Toss to combine. (MAKE
AHEAD: Step One can be prepared up
to 2 days in advance; refrigerate in an
airtight container.)
TWO: In a small bowl, whisk together
vinegar, tamari, honey, safflower oil and
sesame oil until combined. Whisk in ginger.
(MAKE AHEAD: Dressing can be made up
to 2 days in advance and refrigerated in an
airtight container or jar.) Pour over salad
and toss well.
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 341, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 3 g,
CARBS: 30 g, FIBER: 7 g, SUGARS: 17 g, PROTEIN: 33 g,
SODIUM: 102 mg, CHOLESTEROL: 72 mg
SNACK
INGREDIENTS:
INSTRUCTIONS:
Squeeze lemon juice over cut sides of
pears to prevent discoloration (if using). Fill
hollow core of each pear with about 2 tbsp
of cheese. Drizzle evenly with honey and
sprinkle evenly with sunflower seeds.
SNACK
INGREDIENTS:
2 oz goat cheese, crumbled (about cups)
12 toasted almonds, roughly chopped
Pinch fresh ground black pepper, or
to taste
LUNCH
Spinach Frittata
Sandwiches
INSTRUCTIONS:
INSTRUCTIONS:
4 large eggs
INGREDIENTS:
JANUARY/FEBRUARY 2014
Clean Eating
59
recipes
60
Clean Eating
JANUARY/FEBRUARY 2014
INGREDIENTS:
1/3 cup coconut oil
INGREDIENTS:
INSTRUCTIONS:
Preheat oven to 350 F. In a large
bowl, combine millet, kamut,
almonds, maple syrup, coffee and
cocoa powder. Spread mixture
onto a large, rimmed parchmentlined baking sheet. Bake until
deep brown and lightly crisp,
about 10 minutes. Gently mix in
banana. Transfer to a resealable
container.
NUTRIENTS PER SERVING ( CUP):
CALORIES: 122, TOTAL FAT: 5 g, SAT.
FAT: 2 g, MONOUNSATURATED FAT: 2 g,
POLYUNSATURATED FAT: 1 g, CARBS: 20 g,
FIBER: 2 g, SUGARS: 9 g, PROTEIN: 3 g,
SODIUM: 2 mg, CHOLESTEROL: 0 mg
INSTRUCTIONS:
ONE: Preheat oven to 350 F. In a
small saucepan on low, melt oil.
Transfer to a large bowl along
with oats and nuts; toss. Spread
mixture onto a large, rimmed
parchment-lined baking sheet.
Bake until golden brown, about
10 minutes.
SERVES 20.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 25 MINUTES.
INGREDIENTS:
INGREDIENTS:
cup raw unsalted sunflower
seeds
INSTRUCTIONS:
INSTRUCTIONS:
CHOLESTEROL: 0 mg
JANUARY/FEBRUARY 2014
Clean Eating
61
recipes
Pad Thai
with Chicken
P. 68
Modifiable Meals
BY IVY MANNING, PHOTOGRAPHY BY JOANNE TSAKOS
Pad Thai
with Tofu
P. 68
62
Clean Eating
JANUARY/FEBRUARY 2014
IF
JANUARY/FEBRUARY 2014
Clean Eating
63
recipes
Roasted Vegetable
Farro
INGREDIENTS:
1 cup farro
Olive oil cooking spray
cup finely chopped yellow onion
cup finely chopped fennel
2 cups low-sodium vegetable
broth, divided
tsp sea salt, divided
8 oz zucchini, trimmed, halved lengthwise
and cut into -inch half moons (2 cups)
2 cups cherry tomatoes
1 tsp olive oil
Roasted
Vegetable Farro
with Rosemary
Grilled
Chicken
64
Clean Eating
JANUARY/FEBRUARY 2014
INSTRUCTIONS:
ONE: To a medium bowl, add farro and
cover by 2 inches with cold water. Soak
overnight, then drain.
TWO: Preheat oven to 400F. Mist a large
saut pan with cooking spray and heat
on medium. Add onion and fennel and
saut, stirring frequently, until onion begins
to brown, about 4 to 5 minutes. Add farro
and stir. Add 2 cups broth and tsp salt and
bring to a boil. Reduce heat to medium-low,
then cover and simmer until farro is tender
but still chewy, about 35 minutes.
THREE: Meanwhile, on a large, rimmed
baking sheet, toss together zucchini,
tomatoes and oil. Bake, tossing once, for
25 minutes, until tomatoes begin to collapse.
Meat-Free Substitutions
There are plenty of plant-based substitutions
you can use to modify any meal. Here are a few
ingredients that will help you turn part of every
meal into a vegetarian main:
LENTILS: If a recipe calls for ground beef, try French
green or brown lentils. These protein-packed
legumes are great for mimicking the texture
of ground meat in stews, chilies and
casseroles.
+ YOUR LIFE
improve
Roasted
Vegetable Farro
with Rosemary
Cannellini
Beans
JANUARY/FEBRUARY 2014
Clean Eating
65
recipes
Spanish-Style
Fideos
with Egg
WEB BONUS:
We've got another
modifable meal at
cleaneatingmag.com/
januaryfebruary-2014
a Lemony Bow-Tie Pasta
Primavera that serves
three omnivores plus a
vegetarian.
Spanish-Style
Fideos with
Shrimp
66
Clean Eating
JANUARY/FEBRUARY 2014
Spanish-Style Fideos
WITH SHRIMP or EGG
INGREDIENTS:
Olive oil cooking spray
6 oz whole-wheat angel hair pasta,
broken into 1-inch lengths
1 tbsp olive oil
1 small jalapeo chile pepper, seeded
and chopped
1 cup finely chopped onion
cup seeded and sliced red bell pepper
1 tbsp minced garlic
3 cups low-sodium vegetable broth
1 cups jarred or boxed unsalted
crushed tomatoes
1 tsp chile powder
1 tsp ground cumin
tsp dried oregano
Pinch sea salt
tsp fresh ground black pepper
1 large egg
Cashew Chicken or
Tempeh Stir-Fry
SERVES 3 OMNIVORES AND 1 VEGETARIAN.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
INSTRUCTIONS:
ONE: In a small bowl, combine broth, soy
sauce, vinegar, cane juice, arrowroot and
pepper flakes. Stir well and set aside.
TWO: In a wok or large nonstick skillet on
medium, heat 2 tsp oil. Add tempeh and
stir-fry until golden brown, 2 to 3 minutes.
Transfer to a small serving dish, sprinkle
with 1 pinch each salt and white pepper,
then cover and set aside. Return wok to
medium-high, add chicken, sprinkle with
remaining salt and white pepper, and stirfry until cooked through, about 3 minutes.
Transfer chicken and any juices to a small
bowl, then cover and set aside.
THREE: Wash and dry wok and return
to heat on medium-high; add remaining
1 tsp oil. Add garlic and ginger and stir-fry
until fragrant, about 30 seconds. Add
broccolini, onion and bell peppers and
stir-fry until onions are tender and starting
to brown, 3 to 4 minutes. Stir soy sauce
mixture again, add to pan and cook until
thick and bubbly, about 30 seconds. Stir
in cashews.
INSTRUCTIONS:
INGREDIENTS:
Multitasking Ginger:
Ginger contains compounds called
gingerols, which have been shown in
studies to help reduce inflammation
and pain from osteoarthritis and
rheumatoid arthritis. If that's not
reason enough to cook with ginger, it
can also help those who suffer from
nausea or seasickness.
JANUARY/FEBRUARY 2014
Clean Eating
67
recipes
Boost Digestibility:
Tamarind is the pod-like
fruit of a tree that grows in
Asia and tropical Africa,
and is commonly used in
traditional medicine as
a digestive aid. Its tart
flavor comes from tartaric acid, a powerful
antioxidant that can
help the body fight
harmful free radicals
that damage cells.
Pad Thai
with Chicken
Pad Thai
INSTRUCTIONS:
Clean Eating
JANUARY/FEBRUARY 2014
68
INGREDIENTS:
Cottage Pie
INGREDIENTS:
FILLING
cup brown lentils, rinsed
1 bay leaf
Olive oil cooking spray
12 oz ground turkey breast
1 tbsp extra-virgin olive oil
1 yellow onion, finely chopped
1 large carrot, peeled, halved lengthwise
and sliced into half-moon shapes
1 large stalk celery, finely chopped
6 oz cremini mushrooms, sliced
1 tbsp unsalted tomato paste
2 tsp minced garlic
2 tsp fresh thyme leaves
POTATO-PARSNIP TOPPING
TAMARIND CONCENTRATE:
cup 2% milk
( OF LARGE PIE):
INSTRUCTIONS:
ONE: In a small saucepan, combine
lentils, bay leaf and 2 cups water. Bring
to a boil, reduce heat, and simmer for
JANUARY/FEBRUARY 2014
Clean Eating
69
Make this
stunning Asian
stir-fry in just
ith a
25 minutes w dly
n
ie
fr
tfew walle
!
ts
n
ie
d
re
ing
MONDAY
ER
COST P
PL ATE
$2.25
$9.01
Budget Meals!
Ditch the mile-long shopping list and get
dinner on the table fast with our 5 super-easy,
healthy meals each for less than $11!
BY IVY MANNING, FOOD PHOTOGRAPHY BY JOANNE TSAKOS
70
Clean Eating
JANUARY/FEBRUARY 2014
BEST-EVER
INGREDIENTS:
11/3 cups brown basmati rice
1 8-oz BPA-free can pineapple chunks in
100% juice, juice reserved, divided
3 tbsp reduced-sodium soy sauce
1 lb boneless, skinless catfish fillets,
cut crosswise into 8 2-oz portions
TUESDAY
FU LL R EC IP
$10.32
COST PER
PL ATE
E
$2.58
Crispy Catfish
Fingers
WITH BLACK-EYED PEA PILAF
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 1 HOUR.
INGREDIENTS:
cup dry black-eyed peas, soaked overnight
(TIP: Spread on a baking sheet and pick over
for stones or debris, then rinse well.)
1 dried bay leaf
Olive oil cooking spray
2 jalapeo chile peppers, seeded and
finely chopped
yellow onion, finely chopped
3 cloves garlic, minced
1 cup long-grain brown basmati rice
tsp sea salt, or to taste, divided
tsp dried thyme
cup whole-grain fine ground yellow
cornmeal (TRY: Bobs Red Mill Fine
Grind Cornmeal)
1 tsp paprika
tsp ground celery seed, optional
INSTRUCTIONS:
THREE: Meanwhile, on a plate, spread cornmeal, paprika, celery seed (if using), black
pepper, garlic powder, cayenne and remaining tsp salt. Heat a large nonstick skillet
on medium. Dredge catfish in cornmeal
mixture, turning to coat both sides. Mist each
side of catfish with cooking spray, add to skillet and cook for 4 minutes (TIP: If necessary,
work in batches.) Carefully flip fish and cook
until crisp, brown and fish flakes easily when
tested with a fork, 3 to 4 minutes more.
FOUR: Fold black-eyed peas, tomato,
green onions, parsley and vinegar into rice.
Remove from heat and let stand, covered,
for 10 minutes. Divide among serving
plates and top with catfish.
NUTRIENTS PER SERVING (2 CATFISH FINGERS
AND OF RICE MIXTURE):
CALORIES: 339, TOTAL FAT: 5 g, SAT. FAT: 1 g,
MONOUNSATURATED FAT: 1 g, POLYUNSATURATED
INSTRUCTIONS:
ONE: In a medium pot, add rice and 2 2/3 cups water.
Cover and bring to a simmer. Reduce heat to low
and cook until tender, about 30 minutes. Remove
from heat and let stand, covered, for 10 minutes.
Fluff with a fork.
TWO: Meanwhile, in a small bowl, whisk reserved
pineapple juice, soy sauce, tomato paste, vinegar,
honey, Sriracha, arrowroot and ginger. Set aside.
THREE: In a large wok, heat 1 tsp oil on medium-high.
Add pork and black pepper and stir-fry, stirring often,
until cooked through, 3 to 4 minutes. Transfer pork to a
plate and set aside; keep wok on medium-high heat.
FOUR: To wok, add remaining 1 tsp oil. Add bell
peppers and garlic and stir-fry for 2 minutes. Add pineapple chunks and stir-fry for 30 seconds. Whisk soy
sauce mixture and add to wok. Return pork and any
juices to wok and cook until sauce is thick and bubbly,
about 1 minute. Serve over rice. Garnish with green
onions and sesame seeds (if using).
NUTRIENTS PER SERVING (1 CUP PORK MIXTURE
AND CUP RICE):
CALORIES: 441, TOTAL FAT: 7 g, SAT. FAT: 1 g, MONOUNSATURATED
FAT: 3 g, POLYUNSATURATED FAT: 1 g, CARBS: 67 g, FIBER: 5 g,
SUGARS: 16 g, PROTEIN: 31 g, SODIUM: 552 mg, CHOLESTEROL: 74 mg
JANUARY/FEBRUARY 2014
Clean Eating
71
FU LL R EC IP
WEDNESDAY
$9.39
COST PER
PL ATE
$2.35
Chickpea Tagine
WITH COUSCOUS
SERVES 4. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 45 MINUTES.
INGREDIENTS:
1 tbsp olive oil
1 yellow onion, chopped
INSTRUCTIONS:
1 tsp paprika
72
Clean Eating
JANUARY/FEBRUARY 2014
PE R
COST T
E
A
L
P
$2.62
THURSDAY
$10.46
Turkey Zucchini
Sliders WITH BEET TZATZIKI
INGREDIENTS:
1 small red or golden beet, trimmed,
peeled and grated
1 cup 1% plain Greek yogurt, divided
1 tsp minced garlic, divided
1 tsp dried dill
PE R
COST T
PL A E
FRIDAY
$2.59
FU LL R EC IP
$10.37
Chicken Vegetable
Soup WITH PESTO
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 55 MINUTES.
INGREDIENTS:
INSTRUCTIONS:
ONE: Prepare tzatziki: In a medium bowl,
mix beet, cup yogurt, tsp garlic, dill
and tsp pepper. Set aside.
TWO: In a large bowl, mix turkey, onion,
zucchini, remaining cup yogurt, 1 tsp
garlic and tsp pepper and oregano and
salt. Form into 8 1/3 -cup patties; with your
thumb, make a small depression in the
center of each patty.
THREE: Mist a nonstick skillet or grill pan
with cooking spray and heat on medium.
Add patties and cook for 5 minutes.
(TIP: If necessary, work in batches to
INSTRUCTIONS:
ONE: Drain cannellini beans and add to
a medium saucepan. Add 4 cups water
and bay leaf. Bring to a boil, reduce heat
to a simmer and cook until tender, about
45 minutes. Drain; discard bay leaf.
TWO: Meanwhile, prepare pesto: In a
blender or with a mortar and pestle, pulse
or pound basil, garlic, cheese and lemon
juice. Drizzle in 4 tsp oil and process until
smooth; add 1 to 2 tsp water as needed to
reach desired consistency.
THREE: In a large pot or Dutch oven,
heat remaining 1 tsp oil on medium-high.
Add onion and carrot and saut, stirring
often, until tender, about 3 minutes. Add
potato, tomato, green beans, tomato paste,
broth, salt, pepper and thyme. Reduce heat
to medium-low and simmer until potato
is just tender, about 6 minutes. Add
cannellini beans, chicken and zucchini
and simmer until chicken is cooked
through, about 5 minutes.
FOUR: Divide soup among serving bowls
and swirl in pesto.
JANUARY/FEBRUARY 2014
Clean Eating
73
MONDAY
TUESDAY
1 yellow onion
basmati rice
$0.78
1 8-oz BPA-free can
pineapple chunks
in 100% juice
$0.95
1 lb pork
tenderloin
$5.14
3 cloves garlic
$0.09
1 green bell
pepper
$0.59
1 red bell
pepper
$1.25
2 green onions $0.21
eyed peas
$0.29
2 jalapeo chile
peppers
$0.17
yellow onion $0.17
3 cloves garlic
$0.09
1 cup long-grain
brown basmati
rice
$0.59
cup wholegrain fine ground
yellow cornmeal $0.41
1 lb boneless,
skinless catfish
fillets
$7.99
1 large Roma
tomato
$0.22
2 green onions $0.14
bunch flat-leaf
parsley
$0.25
3 cloves garlic
Total: $9.01
PANTRY STAPLES
Reduced-sodium
soy sauce
Unsalted
tomato paste
Unseasoned
rice vinegar or
white wine vinegar
Raw honey
Sriracha sauce
Arrowroot starch
Ground ginger
Olive oil
Ground black pepper
Toasted sesame
seeds, optional
Total: $10.32
PANTRY STAPLES
Dried bay leaf
Olive oil cooking spray
Sea salt
Dried thyme
Paprika
Ground celery
seed, optional
Ground black pepper
Ground cayenne
pepper
Red wine vinegar
Clean Eating
$0.34
$0.09
1 1-inch piece
fresh ginger
$0.14
3 cups low-sodium
vegetable
broth
$2.24
1 sweet potato $0.66
1 carrot
$0.08
small head
cauliflower
$0.98
lb butternut or
Hubbard squash $0.99
1 15-oz BPA-free
can unsalted
chickpeas
$2.79
cup wholegrain couscous $0.94
bunch fresh
cilantro
$0.14
THURSDAY
1 small red or
golden beet
1 cup 1% plain
Greek yogurt
2 cloves garlic
1 lb lean
ground turkey
small yellow
onion
small
zucchini
8 whole-grain
slider buns
$1.39
$0.07
$0.17
$0.38
$2.99
Dried dill
Sea salt
PANTRY STAPLES
Olive oil
basil
1 clove garlic
$2.00
$0.03
cup grated
$4.79
PANTRY STAPLES
Dried oregano
Total: $9.39
FRIDAY
cup dry
$0.67
Total: $10.46
Olive oil
Garlic powder
74
WEDNESDAY
Parmesan
cheese
$0.41
1 lemon
$0.50
1 yellow onion $0.34
1 large carrot
$0.10
1 redskin potato $0.17
1 plum tomato $0.22
4 oz green
beans
$0.79
4 cups low-sodium
chicken broth $2.99
1 6-oz boneless,
skinless chicken
breast
$1.79
zucchini
$0.38
Total: $10.37
cooking spray
PANTRY STAPLES
Unsalted
tomato paste
Paprika
Ground cumin
Ground turmeric
Ground cinnamon
Sea salt
Ground black pepper
Ground cayenne
pepper
tomato paste
Sea salt
Ground black pepper
Dried thyme
For a week's
worth of easy
f this
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JANUARY/FEBRUARY 2014
Clean Eating
75
breasts
1 lb lean ground chicken
1 8-oz pkg all-natural turkey
WHOLE GRAINS
1 pkg all-natural fruit bars or
BREAKFAST
or peanut butter
1 bag ground flaxseeds
(TRY: Bobs Red Mill Organic
Whole Ground Flaxseed Meal)
1 oz roasted peanuts
6 oz raw unsalted walnut pieces
1 small jar organic virgin
coconut oil
1 bottle extra-virgin olive oil
1 bottle olive oil
Olive oil cooking spray
EXTRAS
Walnut Raisin
Cereal: 1 cup each
cereal and milk and
1 tbsp each raisins
and walnuts
Strawberry Flax
Yogurt: Mix 1 cup
each Greek yogurt
and thawed
strawberries and
1 tbsp flaxseeds
Cottage Cheese
Parfait: Mix 1 banana,
1 cup cottage cheese,
2 tbsp walnuts and
pinch cinnamon
SNACK
LUNCH
TUESDAY
1 apple
SNACK
4 oz haddock,
steamed
chicken broth
1 jar raw honey
1 bottle fish sauce
1 bottle hot sauce
1 bottle Dijon mustard
1 jar Kalamata olives
1 bottle rice vinegar
1 bottle balsamic vinegar
1 15-oz BPA-free can pinto beans
(TRY: Eden Organic Pinto Beans)
1 16-oz BPA-free can or pouch
organic pumpkin pure
(TRY: Pacific Foods Organic
Pumpkin Pure)
1 oz pitted unsweetened prunes
1 oz seedless unsweetened
raisins
1 16-oz bag frozen blueberries
1 16-oz bag frozen strawberries
2 6-oz pouches water-packed
albacore tuna
2 cups broccoli,
steamed, with
1 tsp EVOO
DINNER
TOTAL
NUTRIENTS
1 serving Open-Faced
Buffalo Chicken
Sandwiches (see
recipe, p. 80; save
leftovers)
1 carrot, sliced
1 stalk celery
FIBER: 47 g, SUGARS: 54 g,
FIBER: 32 g, SUGARS: 73 g,
184 mg
154 mg
APPLE IMAGE VALENTINA RAZUMOVA/SHUTTERSTOCK.COM, CELERY IMAGE DIANA TALIUN/SHUTTERSTOCK.COM, CARROT STICKS IMAGE BRENT HOFACKER/SHUTTERSTOCK.COM, WALNUTS IMAGE RUZANNA/SHUTTERSTOCK.COM,
ORANGE IMAGE MAKS NARODENKO/SHUTTERSTOCK.COM
MEAL
PLAN
THURSDAY
Spinach Scramble:
Saut bell pepper,
chopped, onion,
chopped, and 1 cup
spinach in 1 tsp oil;
add 2 eggs and
scramble
Strawberry Flax
Smoothie: Blend
4 oz tofu, 1 cup each
strawberries and milk
and 1 tbsp flaxseeds
with ice
FRIDAY
SATURDAY
SUNDAY
1 serving Harvest
Pumpkin Pancakes
with Bacon Apple
Topping (see recipe,
p. 80; save leftovers)
1 serving Harvest
Pumpkin Pancakes
with Bacon Apple
Topping (leftovers,
p. 80)
Energy Bowl:
Mix 1 oz prunes,
chopped, 1 cup
cottage cheese,
2 tbsp walnuts and
pinch cinnamon
1 orange
Banana Smoothie:
Blend 1 banana,
1 cup milk, 3 tbsp
protein powder
and pinch cinnamon
with ice
2 eggs, scrambled
Broccoli Rice: Toss
2 cups broccoli,
sauted in 1 tsp olive
oil, with 1 cup cooked
rice (leftovers)
1 slice toast
2 slices toast
Banana Almond
Smoothie: Blend
1 banana, 1 cup milk,
3 tbsp protein
powder and 1 tbsp
almond butter
Banana Almond
Butter Rice Cakes:
2 rice cakes with
2 tbsp almond butter
and 1 banana, sliced
1 serving Open-Faced
Buffalo Chicken
Sandwiches
(leftovers, p. 80)
Balsamic Pasta
(leftovers) and 1 tbsp
walnuts; serve cold
Turkey Avocado
Sandwich: 3 oz deli
turkey, 4 leaves
iceberg, cucumber,
sliced, avocado,
peeled, pitted and
sliced, and 1 tsp Dijon
on 2 slices bread
1 serving Vietnamese
Chicken Lettuce Wraps
Bento Box (see recipe,
p. 58)
1 apple
1 stalk celery
1 orange
Green Smoothie B
2 tbsp walnuts
cucumber, sliced
4 olives
1 bar
1 cup milk
1 carrot, sliced
1 stalk celery
Balsamic Pasta:
Toss Balsamic Grilled
Chicken A , shredded,
1 zucchini, sliced and
grilled, 1 bell pepper,
sliced and grilled, and
2 oz pasta, cooked; top
with 1 tbsp each
balsamic and EVOO
(eat ; save leftovers)
Shrimp Stir-Fry:
Saut 3 oz shrimp and
1 clove garlic, minced, in
1 tsp olive oil with juice
lemon and cup rice
vinegar; reduce liquid
by half and serve over
1 cup cooked rice (make
3 cups cooked rice; save
leftovers) with 1 bunch
bok choy, steamed, and
cup parsley, minced
WEDNESDAY
1 stalk celery
1 bell pepper, sliced
8 olives
FIBER: 29 g, SUGARS: 70 g,
FIBER: 25 g, SUGARS: 64 g,
FIBER: 36 g, SUGARS: 67 g,
144 g, FIBER: 22 g,
SUGARS: 60 g, PROTEIN:
348 mg
232 mg
187 mg
CHOLESTEROL: 243 mg
90 mg
JANUARY/FEBRUARY 2014
Balsamic
Grilled Chicken:
Marinate 8 oz
chicken in 1 tbsp
balsamic vinegar,
1 tsp olive oil
and 1/8 tsp garlic
powder for at
least 30 minutes;
grill
Green
Smoothie:
Blend 1 cup
each spinach,
blueberries and
water, 1 tbsp
flaxseeds and
pinch cinnamon
with ice
Clean Eating
77
2 yellow onions
8 oz redskin potatoes
breast
8 oz boneless beef chuck
shoulder roast
12 oz boneless, skinless salmon
fillet
8 oz cooked crabmeat
1 32-oz container reduced-fat
(1% or 2%) cottage cheese
2 oz feta cheese
2 35.3-oz containers 1% plain
Greek Yogurt (TRY: FAGE Total
Classic)
1 qt reduced-fat milk (1% or
2%), or plain unsweetened rice,
almond or soy milk
MONDAY
WHOLE GRAINS
BREAKFAST
Creamy Cereal:
Mix 1 cup each cereal
and Greek yogurt,
2 tbsp each raisins
and walnuts and
pinch cinnamon
hair pasta
1 pkg steel-cut oats
1 pkg whole-wheat pitas
1 pkg whole-wheat panko bread
crumbs
Apple Cinnamon
Toast: Top 1 slice
toast with 1 tbsp
almond butter,
1 apple, sliced, and
pinch cinnamon
1 cup milk
EXTRAS
TUESDAY
SNACK
1 serving Coconut
Curry Lentil Soup
with Turkey & Sweet
Potatoes (leftovers,
p. 81)
broth
1 bottle reduced-sodium soy
sauce
1 6-oz tube unsalted tomato
paste
13 oz light coconut milk
1 bag dry brown or green lentils
1 15-oz BPA-free can chickpeas
2 15-oz BPA-free cans pinto beans
1 bottle dry red wine
3 3-oz pouches wild albacore
tuna (TRY: Wild Planet Wild
Albacore Tuna)
1 16-oz bag frozen strawberries
mushrooms
1 large red onion
LUNCH
SNACK
1 orange
1 serving Coconut
Curry Lentil Soup
with Turkey & Sweet
Potatoes (see recipe,
p. 81; save leftovers)
DINNER
TOTAL
NUTRIENTS
NOTE: Clean Eating shopping lists include all the items youll need to prepare 70 meals for one
adult. At the end of Week One, take a quick kitchen inventory, as you may have a little less or a
little more leftover for Week Two.
4 oz salmon, steamed
2 bunches bok choy,
steamed
1 cup cooked quinoa
and tsp soy sauce
(make 2 cups cooked
quinoa; save leftovers)
FIBER: 46 g, SUGARS: 76 g,
PROTEIN: 97 g, SODIUM:
57 mg
93 mg
ORANGE IMAGE MAKS NARODENKO/SHUTTERSTOCK.COM, WALNUTS IMAGE RUZANNA/SHUTTERSTOCK.COM, SPINACH IMAGE DULCE RUBIA/SHUTTERSTOCK.COM,
GLASS OF MILK IMAGE DENIS NATA/SHUTTERSTOCK.COM, APPLE IMAGE VALENTINA RAZUMOVA/SHUTTERSTOCK.COM
breast
6 oz boneless, skinless turkey
MEAL
PLAN
2 eggs, scrambled
Broccoli Quinoa:
Mix 2 cups broccoli,
steamed, 1 cup
cooked quinoa
(leftovers) and tsp
soy sauce
Banana Almond
Butter Rice Cakes:
Top 2 rice cakes with
2 tbsp almond butter
and 1 banana, sliced
FRIDAY
THURSDAY
Apple Oatmeal:
Mix 1 cup cooked
oatmeal, 1 cup milk,
1 apple, diced, 2 tbsp
walnuts, 1 tbsp
flaxseeds and pinch
cinnamon
Banana Walnut
Cereal: Top cup
cereal with 1 banana,
sliced, 1 cup milk and
1 tbsp walnuts
Blueberry Cottage
Cheese: Mix 1 cup
each cottage cheese
and blueberries,
thawed, and 1 tbsp
walnuts
Strawberry Smoothie:
Blend 1 cup each
strawberries and milk
and 3 tbsp protein
powder with ice
1 cup milk
Cinnamon Raisin
Rice Cake A
SATURDAY
SUNDAY
Creamy Banana
Almond Oatmeal:
Mix 1 cup cooked
oatmeal, 1 cup milk,
1 tbsp protein
powder and 1 tbsp
almond butter; top
with 1 banana, sliced
Spinach Scramble:
Saut 2 cups spinach
and 1 clove garlic,
minced, in 1 tsp olive
oil; add 2 eggs and
scramble
Strawberry Walnut
Parfait: Mix 1 cup
each Greek yogurt
and strawberries,
thawed, and 2 tbsp
walnuts
1 bar
2 slices toast
1 cup milk
1 serving Baked
Falafel Pitas with
Yogurt Feta Sauce
(see recipe, p. 57)
Orange Chicken
Salad: Mix leftover
baked and shredded
chicken, 1 diced and
steamed sweet potato
(leftovers), 2 cups
spinach, 1 orange,
peeled and chopped,
1 tbsp each walnuts
and balsamic and
1 tsp EVOO
Strawberry Cream:
Mix 1 cup strawberries, thawed, cup
each cottage cheese
and Greek yogurt and
1 tbsp each flaxseeds
and walnuts
1 orange
1 stalk celery
1 bar
1 serving Lemony
Angel Hair Pasta with
Crab (see recipe, p. 47)
1 orange
1 apple
4 olives
1 serving Beef
Bourguignon (see
recipe, p. 81; save
leftovers)
1 cup cooked rice
(make 3 cups cooked;
save leftovers)
2 cups spinach,
steamed
2 cups spinach,
steamed
1 serving Beef
Bourguignon
(leftovers, p. 81)
Lemon Broccoli:
Top 2 cups broccoli,
steamed, with juice
lemon
1 cup cooked rice
(leftovers)
FIBER: 58 g, SUGARS: 71 g,
FIBER: 39 g, SUGARS: 73 g,
FIBER: 29 g, SUGARS: 60 g,
FIBER: 25 g, SUGARS: 51 g,
PROTEIN: 94 g, SODIUM:
555 mg
115 mg
168 mg
143 mg
297 mg
JANUARY/FEBRUARY 2014
WEDNESDAY
Cinnamon
Raisin Rice
Cake: Top 1 rice
cake with cup
cottage cheese,
1 tbsp raisins
and pinch
cinnamon
Chicken &
Sweet Potato
Toss: Mix 3 oz
chicken, baked
and shredded
(bake and shred
6 oz; save leftovers), 1 sweet
potato, diced
and steamed
(dice and steam
2 sweet potatoes;
save leftovers),
2 cups romaine,
1 tbsp walnuts,
2 tbsp balsamic
and 1 tsp EVOO
Clean Eating
79
RECIPES: WEEK 1
Harvest Pumpkin
Pancakes
WITH BACON APPLE TOPPING
SERVES 6. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
Open-Faced
Buffalo Chicken
Sandwiches
SERVES 4. HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 40 MINUTES
(PLUS MARINATING TIME).
INGREDIENTS:
TOPPING
INSTRUCTIONS:
TWO: Heat a medium skillet on mediumhigh. Add chicken and any hot sauce
mixture from bag and cook, turning once,
until browned, about 8 minutes. Reduce
heat to medium and add broth. Cover and
cook for 5 minutes. Remove chicken from
skillet; use 2 forks to finely shred chicken.
Return to pot and cook uncovered for
10 more minutes, until sauce thickens.
80
Clean Eating
JANUARY/FEBRUARY 2014
INSTRUCTIONS:
RECIPES: WEEK 2
(TIP: For a creamier soup, remove 1 cup of
soup at this stage and pure in a blender
until smooth; return to pot.)
Coconut Curry
Lentil Soup
WITH TURKEY & SWEET POTATOES
SERVES 9. HANDS-ON TIME: 50 MINUTES.
TOTAL TIME: 1 HOUR.
Beef Bourguignon
INGREDIENTS:
INGREDIENTS:
INSTRUCTIONS:
ONE: In a large pot, combine lentils and 4 cups
water. Cover and bring to a boil. Reduce heat
to low and simmer until water is absorbed and
lentils are tender, about 30 minutes. Remove
from heat, then uncover and set aside.
TWO: In a separate large pot on mediumhigh, heat 1 tsp oil. Season turkey with salt and
pepper and add to pot. Cook, turning once,
until golden brown, about 8 minutes. Remove
from pot and set aside.
THREE: To pot, add remaining 1 tsp oil.
Add onion and saut, stirring often, until
soft, about 3 minutes. Add carrots, potatoes
and celery and saut for 3 more minutes.
Add curry powder and cumin and saut for
3 more minutes. Stir in milk and half of lentils.
INSTRUCTIONS:
ONE: Preheat oven to 300F.
TWO: In a Dutch oven on medium-high,
heat 1 tbsp oil. Season beef with salt and
pepper. Working in batches, add beef to
Dutch oven and cook, turning occasionally,
until browned on all sides but not cooked
through, about 3 minutes. Transfer to a
plate and cover to keep warm.
THREE: Reduce heat on Dutch oven to
medium and add onion, carrots and potatoes.
DIGITAL PERK:
Digital subscribers can
access shopping lists
on-the-go with their
Nook, Kindle, tablet or
smartphone! Sign up at
cleaneatingmag.com.
JANUARY/FEBRUARY 2014
Clean Eating
81
Hydration
ALL
NEW
Grounded in
GOODNESS
Chef CJ Jacobson uncovers wild foods for meal
ingenuity at his new California spot, Girasol.
BY PETER AGOSTINELLI, PHOTOGRAPHY BY JESUS BANUELOS
JANUARY/FEBRUARY 2014
Clean Eating
83
84
Clean Eating
JANUARY/FEBRUARY 2014
Bonus
Recipe
From
CJ JACOBSON
Pan-Roasted Cauliflower
WITH LENTILS, ALMOND CAULIFLOWER PURE, MANDARIN
ORANGES & GRILLED OYSTER MUSHROOMS
SERVES 4.
INGREDIENTS:
1 tbsp high-heat cooking oil
(such as grape seed or safflower),
divided
1 head cauliflower, cut into 2- to
3-inch florets, divided
Sea salt, to taste
cup blanched almonds
(NOTE: Blanched almonds are
raw almonds that have been
blanched to remove the skins.)
Modern elegance
meets sophistication in the Girasol
dining room.
INSTRUCTIONS:
ONE: In a large, nonstick saut
pan on medium-high, heat 1 tbsp
cooking oil. Add half of cauliflower
and season with salt. When
cauliflower turns golden brown
on bottom, turn and cook other
side until golden brown. Remove
cauliflower from pan and set aside.
TWO: In a medium pot, add
almonds and remaining half of
cauliflower and add enough
water to just cover. Bring to a
simmer on medium and cook for
40 minutes, until cauliflower and
almonds are very soft. To a blender,
transfer almonds, cauliflower and
cooking water. Add a squeeze of
lemon juice and slowly drizzle in
1 tsp olive oil. Season with salt,
transfer to a bowl and cover to
keep warm.
JANUARY/FEBRUARY 2014
Clean Eating
85
"
"
86
Clean Eating
JANUARY/FEBRUARY 2014
ROM
F
S
P
F
TI
CHE
E
H
T
Are you new to foraging
foods? Or are you looking
for new methods to add
more flavor to your dishes?
Try these ideas from Chef
CJ Jacobson:
If you dont have a woodfired grill, dont fret.
Jacobson suggests adapting
his technique at home: Add
smoke to fish or meats by
placing a foraged vegetable
such as rabbit tobacco, or
even fir tree needles, under
and around the protein in
a grill pan or on the surface
of a gas grill. It may take
practice to find the right
heat levels and placement
for optimal flavor and
cooking temperatures, but
its a fun way to infuse new
flavor into foods youve
prepared before.
JANUARY/FEBRUARY 2014
Clean Eating
87
RAMEN
JAPAN
What is ramen?
JILL
SILVERMAN
HOUGH
A culinary instructor, recipe developer and most
recently co-author
of The Clean Plates
Cookbook: Sustainable, Delicious, and
Healthier Eating for
Every Body (Running Press, 2012),
Hough takes great
enjoyment in
helping readers
create cleanedup versions of
popular international dishes
at home with
ease. For more of
her recipes, visit
jillhough.com.
88
Clean Eating
JANUARY/FEBRUARY 2014
TOPPING
IDEAS
The only limit to a
hearty and satisfying
bowl of ramen is your
imagination! Explore
the market, along
with your refrigerator,
freezer and pantry, for
inspiration. Look for
items that are edible
as-is in other words,
items that are already
cooked or that you
dont mind eating raw.
Something that you
can boil in the broth,
such as shrimp, can
also work. In addition
to the toppings in the
recipe, here are a few
more ideas to get
you started:
Sliced or chunked
leftover pork
Ground pork,
chicken or beef
Shrimp
Fish cakes
Tofu
Bamboo shoots
Water chestnuts
Dried seaweed
Thinly sliced leeks
Fresh corn kernels
Asian vegetables,
such as bok choy
Snow peas
Spinach
Shredded or thinly
sliced daikon or
other type of radish
Chopped cilantro
Fresh ginger
Clean Ramen
Bowls
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 40 MINUTES.
INGREDIENTS:
4 eggs
3 cups reduced-sodium chicken, pork
or vegetable broth
1 tsp reduced-sodium soy sauce, plus
additional to taste
1 10-oz boneless, skinless chicken breast
8 oz whole-wheat ramen noodles, soba
noodles or whole-wheat spaghetti
INSTRUCTIONS:
ONE: In a medium saucepan, add eggs
(shell-on) and enough water to cover by
1 inch. Bring to a boil, remove from heat,
then cover and set aside for 7 minutes.
(NOTE: Eggs will be softly set, which is
typical for ramen bowls.) With a slotted
spoon, transfer eggs to a bowl of ice water
and set aside.
TWO: Meanwhile, in a separate medium
saucepan, combine broth, soy sauce and
2 cups water. Bring to a boil, add chicken
JANUARY/FEBRUARY 2014
Clean Eating
89
KICK IT UP A NOTCH
WITH
Meatballs
Though I have eaten my
fair share of soul-satisfying meals throughout the
years, none have stuck
so comfortingly close to
my ribs as my mothers.
TOSCAS TIP
A wonderful
way to enjoy leftover
meatballs is to slice
cold ones into a
sandwich or onto
a salad.
When nutritional therapy practitioner Tosca Reno was raising five children under one roof and caretaking two
large dogs, she nevertheless managed to squeeze enough time out of each day to write numerous books. Her
New York Times best seller is Your Best Body Now (Harlequin, 2010), and Tosca Renos Eat Clean Cookbook (Robert
Kennedy Publishing, 2009) was nominated for the prestigious Gourmand World Cookbook Award. Pick up copies
of her books at better bookstores, toscareno.com and eatcleandiet.com.
90
Clean Eating
JANUARY/FEBRUARY 2014
TOSCA RENO PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA,
LEAD PHOTO ROBERT WOLKANIEC/SHUTTERSTOCK.COM
JANUARY/FEBRUARY 2014
Clean Eating
91
loves
A TOUCH OF ROMANCE
VEGGIE CUTTER
Clean
Eating
HERB HOLDER
BY LAURA SCHOBER
GROOVY GRINDER
FLEXIBLE TRIO
Thanks to its pliable construction, you can bend or
flatten this three-piece Flexible Cooking Utensils
set to your hearts desire. Whether youre scooping
up spaghetti, stirring sauces or shaping meatballs,
this heat-resistant set (up to 400 F) has got you
covered. $15 each, uncommongoods.com
92
Clean Eating
JANUARY/FEBRUARY 2014
Editors Choice
COOL MITTS
SCALE OF PERFECTION
The Escali SmartConnect Kitchen Scale takes the functions
of the traditional kitchen measuring scale to the next level.
Besides working as a scale, you can hook it up to your mobile
device or tablet to gain access to the free Escali SmartConnect app that provides nutritional information for over 8,000
food items plus the app contains a food journal you can
use to keep track of all your clean eats! $100, escali.com
COMPACT CUBE
With a removable lid that
makes it easy to grate directly
into the box-shaped base,
the Piece of Cheese Grater
serves as a grater, serving dish
and storage container in one.
Made of melamine and BPAfree plastic, this whimsical
grater is a fun addition to your
collection of culinary tools.
$26, koziol-shop.co.uk
BOWLED OVER
Bring a taste of Italy to your dinnerware collection with
the Cucina Pasta Bowl. While it can be used for both pasta
or antipasto dishes, we recommend enjoying it with one
of our pastas in Pasta Perfected on page 40!
$28, pier1.com
MADE TO MEASURE
Featuring a handy built-in center snap, the Stainless Steel
Snap Fit Measuring Spoons can be held together for drawer storage or taken apart for use. With five double-ended
spoons at your disposal, this colorful set has a range of
measurements, from teaspoon to 1 tablespoon.
$18, progressiveintl.com
MULTIFUNCTIONAL MISTER
Add your favorite oil or vinegar to the
Prepara Oil Mister and press down
on the pump to grease pans or to
impart a fine mist of flavor to salads or
meats. A mesh filter allows you to add
ingredients such as fresh herbs, spices,
zest, peppers or garlic without worry
of clogging. $15, surlatable.com
JANUARY/FEBRUARY 2014
Clean Eating
93
Go Ahead,
Ask Me
Anything!
Curious about flaxseeds and omega-3s?
Our resident doc has the full scoop.
BY JONNY BOWDEN, PhD, CNS
94
Clean Eating
JANUARY/FEBRUARY 2014
MENU 1
MORNING MEALS:
404
Calories
96
Clean Eating
JANUARY/FEBRUARY 2014
477
Calories
MENU 3
MENU 2
DINNER PARTY:
Beef Bourguignon, p. 81
Caramel Mini Cheesecakes, p. 98
440
Calories
Your CE
Recipe Guide
Delight your taste buds with our
mouthwatering selection of recipes,
made with fresh, seasonal ingredients.
Legend
Quick (under 45 minutes) Freezable Vegetarian (may contain eggs and dairy) Gluten-Free
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.
28
31
57
64
35
43
44
46
47
47
52
52
58
67
67
68
68
73
81
89
67
69
72
85
Roasted Vegetables
Jalapeo Cheddar Corn Bread
Chunky Black Bean Dip
Roasted Vegetable Farro
WITH ROSEMARY CANNELLINI BEANS
*Tempeh Stir-Fry
Cottage Pie WITH LENTILS & POTATO PARSNIP TOPPING
Chickpea Tagine WITH COUSCOUS
Pan-Roasted Cauliflower WITH LENTILS, ALMOND
CAULIFLOWER PURE, MANDARIN ORANGES & GRILLED
OYSTER MUSHROOMS
POULTRY
58
64
67
69
73
80
BREAKFASTS
61
61
61
61
80
DESSERTS
29
59
59
98
*Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari. All of
these ingredients are available in gluten-free and regular varieties.
JANUARY/FEBRUARY 2014
Clean Eating
97
sweet tooth
Cheesecakes
Caramel Mini
Cheesecakes
SERVES 6.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 45 MINUTES (PLUS COOLING TIME).
INGREDIENTS:
13 cup Sucanat
6 oz reduced-fat cream cheese
2 large eggs
13 cup organic evaporated cane juice
cup nonfat plain Greek yogurt
INSTRUCTIONS:
ONE: Preheat oven to 350F.
TWO: In a small saucepan, combine
Sucanat and 2 tbsp water. Place on
98
Clean Eating
JANUARY/FEBRUARY 2014
2.
3.
5.
6.
4.
7.
8.
Top 5 Things to Do on
VegetarianTimes.com
9.
10.
11.
12.
13.
14.
15.
16.
17.
1. Vegetarian Gumbo 2. Nigiri Sushi with Avocado, Cucumber, and Shiso Leaves 3. Jasmine Risotto Spring Rolls with Vanilla Dipping Sauce 4. Orange-Chipotle Glazed Tofu 5. Burst-of-Spring Spinach Salad
18.
6. Vegetables Wellington
7. Quinoa Salad with Orange-Cumin Vinaigrette 8. Raclette-Topped Broiled Tomatoes 9. Updated Irish Stew 10. Honey-Goat Cheese Phyllo Triangles 11. Mini Pumpkin-Sage Balls 12. Vegetarian Pho 13. Herbed Ricotta Cheese
Toasts 14. White Bean and Kale Soup
vegetariantimes.com
n
e
w
1 SPnocket
oz
acks
06341
Over 300 Pure & Purifying foods & 1,100+ free recipes: edenfoods.com