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2 WEEKS OF
STRESS-FREE
CLEAN, WEEKDAY
MEALS
FEEL UNDER
$2.50!
GREAT!
GRAB
AND GO!
• BREAKFASTS
• LUNCHES
MUST-TRY-NOW • SNACKS
POWER GRAINS
features
· Special SUPER SAVINGS Section ·
P. 73
34 GROCERY BAG DOUBLE FEATURE Ten mouth-
watering budget-friendly recipes. By Dina Cheney
P. 64
THAI RICE NOODLE SALAD PHOTO BY NATALIE PERRY
IN EVERY ISSUE: What’s Fresh Online: 6 / Editor’s Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / In the Next Issue: 86 / Recipe Index: 89
contents
travel well
80 GLOBAL GOURMET
Try your hand at making
an Eastern European
favorite, cheese blintzes.
be inspired
84 GEAR & GADGETS
28
Discover the best food
Kitchen tools and gadgets containers for your
34
Slash your grocery bill
for under $25. lunchtime needs.
eat smart
14 BITS ’N’ BITES how to
Food, health and
nutrition news you
28 CE
KITCHEN TOOLS
's picks for the
56
Meals for the kids that
can use. best nontoxic food
containers.
Mom will love too. 30 CLASSICS, ONLY
CLEANER
Resident Foodie Julie
48
Prep these dishes in
O’Hara cleans up classic
apple pie and tops it with
advance and take a scrumptious pecan
them on the road! oat topping!
32 COMPLEMENTS
Learn when to splurge
and when to save with
the smartest nutrition
buys for your health.
84
Affordable kitchen
trinkets and tools for
under $25.
World’s Freshest
& Best Tasting
• Made from Select North
American Flaxseed
• Raw, Pure and Unfiltered
• Best-Selling Flax Oil
Year after Year*
*AC Nielson Syndicated Market Data
800-445-Flax | barleans.com
what’s fresh at What is Clean Eating?
cleaneatingmag.com The soul of clean eating is consuming food in
its most natural state, 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.
We ask,
you answer!
Clean Eating Fans Have Spoken Eat five to six times a day – three meals and
two to three small snacks. Include a lean
What's your favorite dish protein, plenty of fresh fruit and vegetables,
and a complex carbohydrate with each meal.
to make with corn? This keeps your body energized and burning
calories efficiently all day long.
“A cauliflower, leek, zucchini and corn
chowder with white pepper to spice it up." Choose organic whenever possible.
If your budget limits you, make meat,
– Deb Abbott @Deborahjoan56
eggs, dairy and the Dirty Dozen (ewg.org/
foodnews) your organic priorities.
“I like to make black bean and corn salsa."
– Little Sarah @theSarawithanH Drink at least two liters of water a day –
preferably from a reusable canteen, not plastic;
we’re friends of the environment here! Limit
LETTUCE CHICKEN WRAPS PHOTO BY GIBSON & SMITH, STUFFED SHELLS PHOTO BY YVONNE DUIVENVOORDEN, AUTUMN PRODUCE PHOTO BY YVONNE DUIVENVOORDEN
“Corn pie." “Corn chowder!" “Chipotle black bean “Corn and oysters." your alcohol intake to one glass of antioxidant-
– Deb Grundza – Jen Power burgers."– Laura Morson Prom – Rebecca Longtree rich 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.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, consult your doctor or
health care team before beginning any weight loss program or reducing your dosage of current medications.
clean eating // editor's letter
Beyond the
Food We Eat
We’re turning a corner in the way products. The jury is still out on exactly
we shop for and consume goods. how these items impact our health but
Many of us are rolling up our sleeves it’s safe to say that most of these lab-
and hitting the web, becoming self-certi- born ingredients aren’t doing us any
fied chemist-sleuth hybrids, memorizing good. And clean eating and living goes
the definition and meaning behind BPA, beyond simply boycotting the bad stuff;
PFOA, GMOs, BHA, BHT, carra- it’s about making choices that improve
geenan (and many more) to identify our health and well-being. So with all of
and avoid them in food and household that in mind, the Clean Eating staff de-
items and to also join in the conversa- cided it was time to introduce a “Clean
tion about their many implications. It's Living” column and we’re kicking it off
a topic that seems to crop up frequently with an aluminum-free deodorant you
in day-to-day dialogue of late. And why can easily make at home by hotfor- smoothies and snacks (p. 48), and kids'
shouldn’t it? We’re not the mindless foodblog.com blogger Lauren Toyota meals that Mom and Dad will love too
drones of yesterday, reheating our left- (p. 18). Let us know what other DIY (p. 56) that promise to nourish and
overs in plastic, stocking our cupboards cleaning or beauty products you’d like to satisfy after a long day of work, school
with nonstick Teflon pans and slather- see featured by posting on our facebook and carpooling.
ing parabens on our faces and bodies, page: facebook.com/cleaneatingmag
without ever raising a suspicious brow or tweeting me @aliciarewega.
No matter how busy you are
or asking questions. In other consumer-centric news,
welcome to our first-ever Budget Issue!
this fall, we’re here to make sure
While we're not quite there yet, I
This time of year is often quite pricey you're eating clean!
feel privileged nonetheless to be living
in a time where people are starting to for many with the return to school Tweet us @cleaneatingmag, @aliciarewega
question and care – and in some cases and extracurricular activities, so we’ve Facebook.com/cleaneatingmag
demand to know what is in our food created a special super savings section
supply, cookware, household cleaners, packed with weekday meals for $2.50
hardwares, surfaces and personal-care (p. 34), grab-and-go breakfasts, lunches,
Alicia Rewega
Editor-in-Chief
ALICIA REWEGA PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA
DESPITE MY HUSBAND VINTAGE GRAINS ARE BACK PROBIOTICS FOR BEAUTY SUNSHINE SAUCE IS A
THINKING THAT I COINED Grains dating back 8,000 years- New research shows that the THING You can make a
THE TERM “HANGRY,” there’s plus are making a big comeback benefits of probiotics tran- simple no-cook tomato sauce
some serious science behind it. for their pure and untouched- scend gut health. Scientists by placing a few garden-fresh
And the perils of that state are nutrients, nutty, chewy flavor have found that the micro- ingredients in a mason jar
a little more frightening than profile and higher concentration organisms promote healthy, and letting it "cook" in your
you might think. (Hint: Hide your of protein, fiber and antioxidants glowing skin and may help windowsill for an afternoon.
sewing pins!) than new-age grains. improve acne and rosacea. It's a beautful thing.
&
Organic
Blue Agave
Nectars
RtoealdoWay
food processor along with 1 cup of the hot soup.
Process on high until cream cheese is dissolved,
the about 1 minute. Add cream cheese mixture,
Sweet!
TM
agave syrup and remaining basil and butter to
hot soup; stir until combined. Add salt and
pepper to taste. Serve immediately.
Makes 8 cups.
For more information,visit
dominoagave.com or chagave.com.
FKVXJDU, #GRPLQRVXJDU
contributors advisory board // clean eating
JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, DIANE MORGAN PHOTO BY JOHN VALLS, BIANCA DIPIETRO PHOTO COURTESY HACKERYOU, SUKAINA RAJABALI PHOTO BY UGLY DUCKLING PHOTOGRAPHY, KARLA KLEIN PHOTO BY SAMANTHA KIDD PHOTOGRAPHY
Q: I just bought my first cast iron skillet. What’s the best
way to season it and take care of it?
– Maria Woodbury, PORTLAND, OR
A: Cast iron is one of the most versatile workhorses in your kitchen. It produces
more even heat, can move from the stove top to oven with ease, and once
JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK, JO LUSTED PHOTO BY PAUL BUCETA, TOSCA RENO PHOTO BY PAUL BUCETA, MARIANNE WREN PHOTO BY PIERRE GAUTREAU,
bianca dipietro seasoned, has a nonstick surface that will last a lifetime. It’s great for searing
ART DIRECTOR/GRAPHIC DESIGNER steak or chicken, making pancakes and can even be used for baking. Before
HAMILTON, ON its first use, wash the pan in warm, soapy water and dry thoroughly. Coat the
By day, Clean Eating’s Bianca DiPietro pan liberally inside and out with a clean oil (such as safflower or coconut) and
lends her creative eye to magazine place in a 350°F oven for one hour. Cool to room temperature and wipe with
and web design, but in her spare time, paper towels. Once seasoned, avoid cleaning with soap – just hot water and a
the marathon runner and obstacle- stiff brush should be enough to scrub any residue. Dry it completely and buff
race junkie steps out from behind with a small amount of the same oil to prevent rusting. If you notice your pan is
the screen. "I love a good adrenaline developing a dull gray cast, it’s time to repeat the seasoning process.
rush," she says. “There is something
invigorating about pushing your body – Marianne Wren
to the extreme." Nutrition
jonny bowden julie o’hara BA
PHD, CNS Clean Eating's Resident Foodie,
Board-certified nutrition food and travel writer and recipe
specialist, motivational developer. Her work has been
speaker, author and expert featured in Shape, Vegetarian Times,
in the areas of weight loss, SELF and National Geographic Trav-
nutrition and health. eler, among other magazines.
Jill Silverman Hough, Jo Lusted, Erin Macdonald, Tanya Scribner | 940-387-7711; tanya@scribmedia.com
Julie O’Hara, Tosca Reno, Sarah Tuff, Gilean Watts DETROIT ADVERTISING MANAGER
Prop Stylists
Gallimaufry, Lara McGraw Subscriptions
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Production or call toll-free 1-800-728-2729
GROUP PRODUCTION DIRECTOR Barb Van Sickle FOREIGN ORDERS, CALL 386-447-2398
PREPRESS MANAGER Joy Kelley
AD COORDINATOR Anna Baldwin
GRAPHIC DESIGNER Idania Mentana
Consumer Marketing
CIRCULATION DIRECTOR Jenny Desjean Distribution
DIRECTOR OF RETAIL SALES Susan Rose Clean Eating (ISSN 1913-7532, USPS 003-610) 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 Subscription rates in the United States are one year $24.97. Canada:
physician before beginning or adding a new fitness regimen or $34.97. Foreign: $54.97 (US funds only). The publisher and editors will
changing their diet. Clean Eating does not accept any responsibility not be responsible for unsolicited material. Manuscripts and photo-
for injury sustained as a result of following the advice or suggestions graphs must be accompanied by a stamped, self-addressed return
contained within the content of this magazine. envelope.
clean eating // letters
Tell us what you thought of this issue.
We Hear You!
Visit our Facebook page and leave your mark
on our wall – or tweet us @cleaneatingmag!
"It was Clean Eating magazine that lit the fire inside me and got me interested in
cooking and starting my own blog. Thank you for all that you do!" – Alexis Nilsen
Everything in Moderation
I am a registered dietitian (RD) mass indexes (BMIs) than those
who is always on the lookout who don’t!” It is nice to be
for good, practical information. encouraging, but also smart to
I enjoy the articles, meal plans look at portion sizes. I typically
and cooking ideas in Clean recommend that people try
Eating. I do want to point out to limit themselves to a closed
that in "Long Live Nut Eaters!” handful, or about ¼-cup
(p. 23, June 2014) it states “And portion. Eating too much of
don't worry about nuts being anything, even if it is healthy,
'fattening.’ Other studies have will cause unwanted weight
shown that people who eat gain for most.
nuts regularly have lower body – Gail Prosser, Santa Rosa, CA
FOREVER A FAN
LETTER OF THE MONTH I am such a HUGE fan of your magazine. I was
diagnosed with celiac disease back in 2007 and I
JAMBALAYA JOY had to reestablish a new norm of eating. It wasn’t
Love making new recipes successfully! until I saw that little orange dot in the recipe
Made Clean Eating magazine’s Cajun index of your magazine that I started to feel like
Jambalaya (p. 51, July/August 2010) somebody had my back. Someone was actually
tonight for dinner. Delicious! taking the time to make sure that little ol’ me had
– Katie Adams, Libertyville, IL options out there, and not frozen gluten-free
options that were kind of like chewing on dry
wall, but delicious “good-for-me” food. It was
Clean Eating that lit the fire inside me and got me
SUPERFOOD
CONTRIBUTORS: TENNILLE TEJEDA AND GILEAN WATTS, HORSERADISH PHOTO KUTTELVASEROVA STUCHELOVA/SHUTTERSTOCK.COM
Cabbage’s Sassy Cousin
FIERY HORSERADISH
BY GILEAN WATTS
It’s easy to miss this of the common cold, but these days
knobby brown root when cooks are chomping at the bit to get
their hands on its fiery, pungent flavor
perusing the farmer’s for sauces and condiments. The root’s
FUN FACT
market or walking the crunchy white flesh looks plain and
The prefix
“horse” in aisles of your grocery unassuming, but packs an eye-watering
horseradish is
thought to refer store, but trust us, one spiciness that’s even more powerful than
to a root with wasabi. That’s not the only reason you
a “hoarse,” or bite is all you need for a
coarse, strong should add horseradish to your culinary
exterior. hit of flavor you won’t repertoire, though. Like most cruciferous
soon forget. The sassy, spicy veggies, horseradish contains plant
relative of Brussels sprouts and cabbage compounds called glucosinolates,
has a long history in traditional medicine which may help stunt cancer growth
as a fix-all for everything from pain and and speed up your liver's natural
inflammation to relieving symptoms detoxifying process.
14 Clean Eating SEPTEMBER 2014
COLORADO
September 14-21, 2014 | ESTES PARK
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BAPTISTE
POWER FLOW
IMMERSION
FRESH PRESS
With 100% juice flavors such as Pineapple Coconut Water and Sweet Greens
and Lemon, Evolution Fresh uses high-pressure processing to turn raw fruits
and vegetables into delicious, rejuvenating cold-pressed juices that retain
more nutrients and flavor. Free of added sugars and concentrate, this line of
juices has over 25 flavors to entice your taste buds and quench your thirst.
$4 to $7, evolutionfresh.com
FOODIE
GONE NUTTY
Whether spread over toast or swirled into yogurt or
oatmeal, NuttZo Power Fuel with Chia Seven Nut and
Seed Butter serves many lusciously delicious purposes. Its
FAVES
combination of organic nuts and seeds, which includes
cashews, almonds, hazelnuts and chia, produce a heavenly
nut butter that’s a nutrition powerhouse. Available in
crunchy or creamy varieties. $17 to $20, gonuttzo.com
Power through your day with “Two tablespoons of this mega nut butter contain 975
milligrams of omega-3 fatty acids and 10% of your
the CE team’s favorite snack daily value (DV) of vitamin C – but what really sold
and juice picks of the moment. me was its crunch factor. I was surprised by how well
all the ingredients worked together considering there
BY LAURA SCHOBER
are seven different nuts and seeds!”
Alicia Rewega, EDITOR-IN-CHIEF
NOSH ON THIS
NOW Real Food’s selection of nuts cover the gamut – from walnuts
and macadamia nuts to pecans and Brazil nuts, you can take your
pick. With raw, organic and non-GMO varieties, there’s a nut for every
dietary preference. Add some to salad or yogurt or keep some bags
stashed in your office or pantry for impromptu snacking. $6 to $15,
nowrealfood.com
“These popcorns make a nice, light snack and were a hit in the CE
office. It’s also neat how there’s a unique batch number on each bag,
so you can go online to find out the origins of the ingredients along
with details of its production and packaging.”
Andrea Gourgy, FOOD EDITOR
DIY
DEODORANT
Make the switch from antiperspirant
to our lovely aluminum-free lavender
deodorant you can easily whip up at
home. This is clean living!
BY LAUREN TOYOTA
RECIPE
ALL-NATURAL INGREDIENTS:
Clea n Eating
Qu ick & Ea sy
All-Nat ur al
De odor ant
NEW COLUMN!
INSTRUCTIONS:
a heat-safe bowl on three Once mixture is mixture into it just Switching from
antiperspirant to a
top, melt coconut combined and smooth, below the top. natural deodorant will
oil and shea butter drop in tea tree oil and five Place stick in the take some adjusting
because your body needs
together. Stir or whisk lavender oil, and whisk freezer for 10 minutes to sweat out those old
toxins. In 2 to 3 weeks,
until combined and a few more times. to solidify. It will you’ll notice a fresh, clean
no solid pieces remain. four Clean out an old remain solid at room difference under your
arms. It’s worth the wait,
two Remove bowl deodorant stick (since temperature once so stick with it.
from heat and whisk in you’re not going to use it's settled.
1 2
Lauren Toyota is a Canadian
television personality, hobby
cook and blogger. She and her
partner spend their free time
in the kitchen creating tasty
recipes and advocating a clean
lifestyle through their blog,
hotforfoodblog.com. Aside
from what’s on your plate, Toyota
believes that what you put on your
body is just as important. On their
blog, you’ll find quick and easy
ideas to transform your life with
do-it-yourself, all-natural cleaning
and beauty product recipes. She
hopes their blog will inspire and
motivate people to live a clean,
healthy and cruelty-free life.
3 4
THE SCIENCE OF
“HANGRY”
BY JONNY BOWDEN
3 -INGREDIENT
DOG TREATS
A sweet snack you can whip up in minutes
to reward week after week of good behavior.
RECIPE AND IMAGE BY DOGGIEDESSERTCHEF.COM
INGREDIENTS: INSTRUCTIONS:
› ½ cup unsweetened applesauce one Preheat oven to 350°F and line a large
› ½ cup natural unsalted baking sheet with parchment paper or a
peanut butter silicone baking mat. (NOTE: You may need to
› 1 cup whole-wheat flour bake in batches or use multiple sheets.)
thickness. Cut with cookie cutter of your
PHOTO PATRYKKASMIDER/SHUTTERSTOCK.COM
two In a large bowl, mix together applesauce choice; poke with a fork to prevent air
and peanut butter. Add flour and mix again until bubbles.
well combined.
four Place on prepared baking sheet and
three Knead dough into a ball, turn out bake for 10 to 15 minutes or until browned at
onto a floured surface and roll into ¼-inch the edges. Cool and refrigerate.
*NOTE: When introducing new foods to your pets, CE recommends first giving them a small amount and keeping an eye out for possible allergic reactions. As always, while you
are trying to make a healthier choice for your pet, you may wish to consult with your veterinarian first. They can also inform you of specific breed requirements for a healthy diet.
Invite Delicious
to the Table
$ '$!##&!!
$#!#!"##"#"#'
#"""#"'*%!'$%!
!$$##"#%$##
ASK OUR
dietitians
Got a food question? We have the answers.
From Your ER
D
R EA
RECIPE BOX A quick turn on the grill brings out the
BY NICK SIGALAS Sterling, VA
fresh, vibrant flavor of asparagus in this
“This satisfying and refreshing salad
reader’s summer staple. For an extra
was inspired by my Greek heritage. It
indulgent twist, try it with our simple needs only a few ingredients and it is
feta and hazelnut crumble. so easy to put together. I like to chill
the serving plates in the fridge before
serving for a totally refreshing dish.”
FOOD PHOTOGRAPHY BY MAYA VISNYEI, FOOD STYLING BY CLAIRE STUBBS, PROP STYLING BY LARA MCGRAW
Grilled
Asparagus INGREDIENTS: INSTRUCTIONS: pulse cheese and hazelnuts
Salad › ¼ small red onion,
thinly sliced
one In a small bowl, soak
onion in lemon juice for
into rough crumbs.
four Prepare dressing: In a small
WITH FETA › 2 tbsp fresh lemon juice
HAZELNUT CRUMBLE 10 to 15 minutes. Drain, bowl, whisk remaining 2 tbsp oil
› 16 spears fresh asparagus
SERVES 4. reserving lemon juice. and reserved lemon juice. Season
(about 1 bunch), trimmed
HANDS-ON TIME: 15 MINUTES.
› 3 tbsp olive oil, divided two Meanwhile, preheat a grill with salt and pepper.
TOTAL TIME: 15 MINUTES.
› Sea salt and fresh ground or grill pan to medium-high. In a five Divide arugula among
black pepper, to taste large bowl, toss asparagus with serving plates and top with
› 2 cups baby arugula 1 tbsp oil and season with salt tomatoes, asparagus, onions and
› 2 cups grape tomatoes, and pepper. Add to grill and dressing, dividing evenly. Garnish
halved cook for 2 to 3 minutes per side. with topping.
TOPPING (optional) Remove from heat and cool to
Nutrients per serving (¼ of recipe):
room temperature.
› ½ cup crumbled feta cheese CALORIES: 127, TOTAL FAT: 11 g,
› ¼ cup toasted unsalted three Prepare topping (if using): SAT. FAT: 1.5 g, MONOUNSATURATED FAT: 8 g,
POLYUNSATURATED FAT: 1 g, CARBS: 7 g,
hazelnuts In a small food processor, FIBER: 2 g, SUGARS: 4 g, PROTEIN: 2 g,
SODIUM: 38 mg, CHOLESTEROL: 0 mg
BOOK and tossed salad formula can be a bit of challenge. But in Flex Appeal,
authors Pat Crocker and Nettie Cronish walk readers through each
recipe, explaining how easy it can be to weave meat into vegetarian
CLUB recipes. Incorporating simple, pure and fresh ingredients into each
nutrient-packed dish, from appetizers such as Tomato Avocado
Crostini to main meals such as Sesame Honey Tofu and Soba
Noodles, readers will find easy-to-follow instructions and suggestions
Here’s what’s on on appropriate lean meats or fish that can be added. Additional
our fall reading list. instructions (including an explanation on how to caramelize onions)
contribute to the approachable nature of this cookbook.
BY ANNA LEE BOSCHETTO By Pat Crocker and Nettie Cronish (Whitecap Books, $30)
WITH FLAVOR
We don’t add water, oil or anything else
to stand in the way of the pure flavor of
our tuna. Just moist, mild and delicious
sustainably caught albacore, seasoned
with a touch of sea salt. This is
the way tuna should taste.
WILDPLANETFOODS.COM
bits 'n' bites // supermarket guide
CE-APPROVED nE
atin
g magazine
•
lea
CEREALS!
•C
ro ed
Ap p
L
VA
Start your day off just right – from corn flakes to S O EAL R
O F A PP
oatmeal, we’ve rounded up the cleanest and tastiest
breakfast fare on grocery-store shelves.
BY LAURA SCHOBER
Follow
us on: cleaneatingmag.com
how to // kitchen tools
Clean &
Thai Rice INSTRUCTIONS:
ONE: Prepare noodles according
Noodle Salad to package directions. Drain and
WITH COCONUT LIME rinse with cold water; set aside
DRESSING to dry.
Green SERVES 2.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES .
INGREDIENTS:
TWO: Prepare dressing: In a
small jar with a tight-fitting lid,
combine coconut milk, lime
juice, oil and salt; seal and shake
Storage
• 2 oz brown rice maifun well to combine. Divide among
noodles, aka brown rice vermi- 2 small watertight storage
celli (TRY: Annie Chun’s Maifun containers.
Brown Rice Noodles)
THREE: In 2 large storage
• 2½ tbsp coconut milk containers, divide half each of
Solutions
Make lunch fun again with these
• 2½ tsp fresh lime juice
• 1¼ tsp safflower oil
• Pinch sea salt
• ½ mango, peeled, pitted and
thinly sliced into 2-inch lengths
• ½ red bell pepper, seeded and
noodles, mango, bell pepper,
cucumber, avocado, jalapeño,
cilantro and cashews. (TIP: For
maximum freshness, chop avo-
cado and cilantro no more than
12 hours before serving.)
Clean Eating–approved storage thinly sliced into 2-inch lengths FOUR: To serve, shake dressing
• ½ small English cucumber, well and top salad with dressing,
containers! Durable, safe and seeded and thinly sliced into then toss to coat.
attractive, they’re guaranteed to 2-inch lengths NUTRIENTS PER SERVING
(½ RECIPE):
add some oomph to your healthy • ½ avocado, peeled, pitted and
chopped CALORIES: 329, TOTAL FAT: 16.5 g, SAT. FAT:
lunches and snacks. • ½ jalapeño chile pepper,
5 g, MONUNSATURATED FAT: 6.5 g,
POLYUNSATURATED FAT: 3 g, CARBS: 44 g,
BY GILEAN WATTS seeded and thinly sliced
FIBER: 8 g, SUGARS: 14 g, PROTEIN:
• 2 tbsp roughly chopped fresh 6 g, SODIUM: 72 mg, CHOLESTEROL: 0 mg
F
or most of us, lunchtime at work is tricky cilantro leaves
business. We do our best to prepare healthy, • 1 tbsp chopped raw
fresh meals at home for our families, but unsalted cashews (toasted,
if desired)
during a busy day at the office – when co-
workers and cravings start calling – it can be all too
easy to ditch the peanut butter sandwich in our lunch
box and run for the taco stand across the street. But
these convenience meals leave us tired and bloated
once lunchtime’s done – not to mention the toll they
take on our wallets.
At Clean Eating, we beat the need to eat
out by packing crave-worthy homemade lunches that
have us counting down the minutes until we can
crack open our lunch box. The key to pulling it off
is prepping in advance, so we rely on quality storage
containers to keep our food fresh for the days ahead.
And in our kitchens, plastic containers just won’t
do – they stain easily, aren’t ideal for reheating and
often contain harmful chemicals, such as bisphenol A
(BPA), a known toxin. Glass and toxin-free stainless
steel are better options, and we’ve sought out the very
best on the market for you. Plus, we’re giving you a
make-ahead lunch recipe, so you can put your storage
containers to use right away!
BEST BUY
are airtight and leakproof. CON: Plastic lids
should be washed
in dishwasher’s
top rack or by
hand. $30,
worldkitchen.com
Skip eating
out, save
money and eat 2 Kinetic Go Green GlassLock
deliciously clean! This glass set includes three airtight and watertight storage
containers in 17-ounce, 41-ounce and 88-ounce size, ideal
for storing leftovers and taking meals
MOST VERSATILE
to go. PRO: Tempered glass is safe for
Storage freezer and microwave use, and BPA-free
Container airtight lids keep food fresh for longer;
dishwasher-safe. CON: To prevent lids
101
HOT STUFF. Always wear oven mitts
from warping, remove them before mi-
crowaving. $43 per three-piece square
set, surlatable.com
an item, so your 20-piece set is really ers. PRO: Built-in dividers keep multiple
only 10 containers. foods in place without the need for sev-
eral containers; interiors are made with
SHAPE MATTERS. Choose square or
durable stainless steel. CON: Lids are not
rectangle containers over round, as
leakproof, so not ideal for liquids.
these take up less space in your fridge
$52 per set of three, lunchbots.com
and lunch box.
The
One & Only
American Pie
With apple’s seasonality quickly fleeting,
A PERFECT PIE
Making a pie from scratch
can feel intimidating, but
it's really a piece of cake!
Here is a collection of the
it’s time for a new take on this best tips and tricks to
make the process go as
ultimate comfort dessert. smoothly as possible.
YOUR RESIDENT
FOODIE BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
PREP FOR A SUCCESSFUL
JULIE O’HARA FILLING: If the apples are
sliced too thick, the crust
E
very September, it never fails to is a delicious bonus. Since a lot of the will overcook before they
become tender. Take the
happen. You go to the farmers’ calories in this pie come from the crust,
time to keep the apples thin –
market or swing by your grocery I axed the top layer and opted for a mix about 1/8 of an inch.
store and apples are everywhere you of cinnamon-scented oats and pecans,
look, replacing the fruits of summer. which adds a lovely texture and cuts the KEEP IT COLD: We really
Before you can miss the sweet berries stress of dealing with pie dough in half. mean it when we call for “ice
water,” so don't skip the
and stone fruits, you see new varieties
cubes. As soon as the dough is
in a palette of warm fall colors. Sud- The fruits of autumn mixed, quickly roll and fit into
denly, you can't wait to sink your teeth To develop a delicious filling, my the pie plate before it gets
into a crisp, tart apple. Next your mind motto was “keep it simple.” Since the warm and tears easily. Keep
fills with the possibilities: apple pan- apples are the crowning glory of this in mind that the warmth will
recipe, I wanted to choose a crisp, soft transfer from your hands, so
cakes, muffins, cobblers and of course,
handle dough minimally.
apple pie. variety with the perfect balance of sweet
and tart. Not only that, but they had to DON'T PANIC: If the dough
A crust to be reckoned with taste familiar and comforting, just like tears when you're working
Apple pie may not be the worst des- your grandmother's apple pie tasted. For with it, there's an easy fix.
sert for your waistline (that award goes me, Golden Delicious apples satisfy all Dip your finger in that leftover
ice water, barely moisten a
As a seasoned to deep-fried cheesecake), but there that criteria, and better yet, they're easy
small scrap of dough and
writer and recipe is certainly room for improvement, to find at just about any supermarket. place it over the hole. Dip a
developer, CE’s
especially where the crust is concerned. For a hint of spice, I went with the classic dry finger into some flour
Resident Foodie
Julie O’Hara The traditional recipe aims for a rich, flavor pairing of apple and cinnamon. and pat it into place.
has delved into flaky pastry on both the bottom and the Since my chosen apple variety isn't
everything from KNOW WHEN IT'S DONE:
top of the pie, which means a lot of fat overly tart, the filling still tastes pleas-
restaurant reviews Not only should the apples
(often from shortening) as well as empty antly sweet, even though I cut down on
of tasty travel hot feel tender yet still offer
spots to offering calories from white flour. I discovered the added sweetener. In fruit pies, sugar resistance when pierced
up her insider tips that neither one is necessary for a great plays a role in how the juices thicken, so (you don't want to make apple
for preparing a crust. For my crust, I opted for egg yolk organic evaporated cane juice was a bet- sauce), but the liquid must be
deliciously clean bubbling. Only when it gets
turkey dinner.
and safflower oil, along with yogurt and ter choice than a liquid sweetener, such
hot enough to simmer will
Her work has vinegar for a tender texture. as honey, or non-cane sugars like date or the tapioca work to thicken
also graced the Naturally, I substituted whole-wheat maple. With the help of tapioca flour and the juices.
pages of Shape, pastry flour for all-purpose. As pastry the natural pectin (a thickening agent) in
National Geograph- TAKE YOUR TIME: Pie mak-
ic Traveler, SELF and flour has less protein than regular flour, apples, the juices in my finished pie are
ing is most certainly a labor
Vegetarian Times. it prevents the dough from getting tough neither too jelly-like or too watery. Like
of love. Take the time to as-
Plus, she blogs and chewy. I've always found regular everything else about this healthy new semble your ingredients, prep
about cooking! pie crust to be a little bland, so the extra classic, I hope you'll agree that they're
aminglingoftastes.com as instructed and stay relaxed
flavor that whole-wheat flour provides just right. enough to enjoy the process.
Splurge
or Save?
$AVE on
Vitamin E and
Beta-Carotene
Americans in good health don’t
need to take supplements for
THE SMARTEST NUTRITION BUYS vitamin E and beta-carotene,
according to a recent report
3jDRcRYEfƔ
from the US Preventive Services
Task Force published in the
OPTIMAL HEALTH IS PRICELESS. But knowing how to allocate Annals of Internal Medicine. With
the vitamin, mineral and body-care dollars that get you there no clear link between synthetic
shouldn't be a mystery. The truth is, you can save money in sources and the prevention of
surprising ways by opting for natural sources of certain nutrients cancer or heart disease, skip
over supplements, for example, or by simply adjusting the timing the pricey products and SAVE
of your meals. On the other hand, it’s also worth splurging on with low-cost sunflower
certain good-for-you health products. Here’s a guide to getting seeds, sweet potatoes and
the most nutritional bang for your buck. carrots. They’re some of the
top whole-food ways to get
vitamin E and beta-carotene,
and sweet potatoes are on the
“Clean Fifteen” list of fruits and
vegetables with low levels of
pesticides.
SPLURGE on Vitamin C
The latest news on vitamin C? It may lower juice or searching for low-cost supplements,
your risk of stroke, according to a French it’s wise to SPLURGE on papayas, oranges,
study presented at the 2014 meeting of bell peppers and strawberries, all of which
the American Academy of Neurology. But French researchers ID’d as the best natural
instead of guzzling down sugar-loaded sources of vitamin C.
GO ORGANIC when buying bell peppers and strawberries, as they remain on the Environmental
Working Group’s 2014 “Dirty Dozen Plus” list of the most pesticide-laden conventionally grown produce.
STRAWBERRIES
$AVE on
$AVE on Diabetes GRAPES non-organic
Prevention CELERY
versions of
these foods*:
PEACHES
If you’re hoping to prevent diabetes, AVOCADOS
SPLURGE on consider skipping the $7 smoothies
SPINACH
SWEET CORN
Probiotics for SWEET BELL
BILL ICON DAVOODA/SHUTTERSTOCK.COM, CREAM ICON STOYANH/SHUTTERSTOCK.COM, FRUIT ICONS HAPPY ART/SHUTTERSTOCK.COM
Skin troubles such as acne study showed that women who (IMPORTED) SWEET PEAS
(FROZEN)
and rosacea can add up with consumed high-protein breakfasts CUCUMBERS
expensive treatments and ONIONS
visits to the dermatologist
maintained better insulin levels and CHERRY
TOMATOES ASPARAGUS
throughout the year. But glucose control.
a recent report from the SNAP PEAS MANGOS
American Academy of
Dermatology offers hope
And with the average (IMPORTED)
PAPAYAS
that those treatments might
benefit even more from a
cost of eggs ringing in at POTATOES
KIWI
HOT PEPPERS
SPLURGE by supplementing $2 a dozen, you'll SAVE KALE/COLLARD
EGGPLANT
fe
le
ub
Our Do
Super
Savings
Budget
Section-
Starts
HERE >>
Over the next
28 pages you'll
uncover a plethora
of vibrant and
varied meals that
prove once again
that eating clean
is neither boring,
bland nor costly.
Choose from 21
irresistible family
meals, all ringing
in at around $2.50
a plate and watch
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
your waistline
shrink – not
your wallet.
Recipe costs were
calculated based
on the average
American super-
market and do
Olive Relish–Topped
not include
Steak over
pantry staples.
Corn Basil Sauté
(see recipe, p.46)
COST PER FU LL
PLATE R ECIPE
$3.49 $13.94
MONDAY
TWO
Glorious Weeks of
BUDGET
DINNERS!
Liven up dinner tonight without breaking
the bank – our 10 delicious meals are all
designed to feed a family of 4 to make
mealtime a cinch.
RECIPES BY DINA CHENEY, PHOTOGRAPHY BY GIBSON & SMITH
TUESDAY
COST PER
PLATE FU LL
R ECIPE
$2.91 $11.62
COST PER FU LL
WEDNESDAY PLATE R ECIPE
Chickpea
Fritters
(see recipe, p.45)
COST PER
THURSDAY PLATE
$3.84
FU LL
R ECIPE
$15.37
COST PER FU LL
PLATE
Chicken Paillards FRIDAY R ECIPE
TUESDAY
COST PER
PLATE FU LL
R ECIPE
$3.65 $14.60
Chicken &
Red Apple Curry
(see recipe, p.45)
MONDAY
FU LL COST PER
R ECIPE PLATE
$9.57
$2.39
SEPTEMBER 2014 Clean Eating 39
SLOPPY JOES HAVE NEVER BEAN BETTER:
COST PER FU LL These quick and easy sandwiches call for your choice of white beans –
WEDNESDAY PLATE R ECIPE navy or cannellini beans – which add both dietary fiber and protein to
$2.84 $11.35 this satisfying meal. Beans are also another way of getting antioxidants
in your diet, protecting your body’s cells against free radical damage.
INGREDIENTS:
• 1 cup long-grain brown rice (TRY: Lundberg
Organic Long Grain Brown Rice)
• ½ tsp plus 1/8 tsp sea salt, divided
• 4 tsp fresh lime juice plus zest of
1 lime, divided
• 1 tbsp unsweetened shredded coconut,
or to taste
• 1½ tsp minced garlic (about 2 cloves)
• 1 tsp fresh thyme leaves THURSDAY
• 1 tsp raw honey, divided
• ¼ tsp ground allspice
• 1/8 tsp red pepper flakes
COST PER
• 18 oz cod fillets, cut into 4 portions PLATE FU LL
R ECIPE
• 1 peach, diced
• 1 Roma tomato, seeded and diced
$3.60 $14.41
• 1 tsp coconut oil
INSTRUCTIONS:
ONE: In a medium pot on medium-high, tomato, remaining 1 tsp lime juice, reman-
combine 2 cups water, rice and ¼ tsp salt. ing ½ tsp honey and 1/8 tsp salt.
Bring to a boil then immediately cover and FOUR: In a medium nonstick skillet on me-
reduce heat to simmer on low until rice is dium, heat oil. Add cod, discarding excess
tender, 40 to 50 minutes. Remove pot from marinade, and sprinkle with remaining
heat and set aside, covered, for 10 minutes. ¼ tsp salt. Add to skillet and cook just until
Fluff rice with a fork and stir in lime zest and opaque throughout and flakes easily with a
shredded coconut. fork, about 3 minutes per side. If necessary,
TWO: Meanwhile, in a medium baking dish, gently pick out bones. Divide rice among
whisk together 1 tbsp lime juice, garlic, serving plates and top with cod fillets.
thyme, ½ tsp honey, allspice and pepper Spoon salsa over top.
flakes. Add cod and marinate for NUTRIENTS PER SERVING
(1 FILLET, ¼ CUP SALSA, ¾ CUP RICE):
15 minutes at room temperature, turning
CALORIES: 304, TOTAL FAT: 4 g, SAT. FAT: 2 g, CARBS: 41 g,
over halfway.
FIBER: 4 g, SUGARS: 4 g, PROTEIN: 25 g, SODIUM: 379 mg,
THREE: In a medium bowl, combine peach, CHOLESTEROL: 48 mg
COST PER
PLATE
$3.12
FU LL
R ECIPE
$12.49
Chicken
Fried Rice
WITH MIXED VEGETABLES
SERVES 4. HANDS-ON TIME: 30 MINUTES. TWO: Meanwhile, in a small bowl, whisk
TOTAL TIME: 35 MINUTES.
together 2 tbsp water, tomato paste, lime
Brown rice stands in for white for a delicious juice, maple syrup, soy sauce, miso and
whole-grain take on this classic take-out meal. pepper flakes. Set aside.
To shorten the ingredient list even further, opt
for a bag of frozen stir-fry vegetables, thawed • 3 greens onions, thinly sliced (white and THREE: In a large nonstick skillet on medium,
and drained, to substitute for the carrot, bell light green parts) heat ½ tsp oil. Add eggs and cook, without
pepper and broccoli. • 2 carrots, peeled, trimmed and sliced stirring, until no longer runny, tilting pan
1
/8-inch thick occasionally, to form a thin pancake, about
INGREDIENTS: 4 minutes. Transfer to a cutting board and cut
• 1 red bell pepper, seeded and diced
• Olive oil cooking spray into ½-inch pieces.
• 1 tbsp minced garlic (about 3 cloves)
• 20 oz boneless, skinless chicken FOUR: In skillet, heat another ½ tsp oil. Add
• 2 tsp peeled and minced ginger
breasts (about 4)
• 2 cups small broccoli florets (½-inch pieces) rice, onions, carrots, bell pepper, garlic and
• 2 tbsp unsalted tomato paste ginger. Sauté until vegetables have slightly
• 1 tbsp fresh lime juice INSTRUCTIONS: softened, about 6 minutes. Add broccoli
• 1 tbsp pure maple syrup ONE: Mist a grated broiler pan with cooking and remaining ½ tsp oil and sauté until
spray and place over a large foil-lined bak- broccoli is bright green and crisp-tender,
• 1 tbsp reduced-sodium soy sauce
ing sheet. Arrange chicken on broiler pan. about 3 minutes. Add sauce and cook, stir-
• 1 tbsp red miso paste
Position oven rack 6 inches below heating ring, for 2 minutes. Stir in chicken and egg
• ¼ tsp red pepper flakes element and preheat boiler to high. Broil and remove from heat.
• 1½ tsp sesame oil, divided chicken, turning halfway, until no longer pink
NUTRIENTS PER SERVING (2½ CUPS):
• 2 large eggs, whisked in thickest part and juices run clear, about
CALORIES: 383, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONOUN-
• 2 cups cooked long-grain brown rice 12 to 14 minutes. Transfer to a cutting board, SATURATED FAT: 3 g, POLYUNSATURATED FAT: 2.5 g,
(TIP: Rice should preferably be a day old cover and let rest for 5 minutes. Cut into CARBS: 37 g, FIBER: 5 g, SUGARS: 9 g, PROTEIN: 37 g,
and cooked without the addition of salt.) ½-inch cubes. SODIUM: 471 mg, CHOLESTEROL: 171 mg
2 limes ($1.50)
¼ cup low-sodium chicken broth ($0.20)
2 tbsp pomegranate molasses ($0.70)
1 lb top round steak ($8.63)
20 oz boneless, skinless
1 large Roma tomato ($0.65)
chicken breasts ($5.60)
2 oz jarred roasted red pepper ($1.20)
1 cup farro ($1.25)
10 pimento-stuffed
¼ bunch fresh cilantro ($0.35)
green olives ($0.50)
½ bunch fresh mint ($0.85)
2 cups frozen or fresh corn kernels
(4 ears, if using fresh) ($1.76) 2 tbsp pomegranate seeds ($1.37)
½ bunch fresh basil ($1.00)
PANTRY STAPLES
Sea salt
PANTRY STAPLES
YOUR
Ground cumin
Raw honey
Ground coriander
Sea salt
Fresh ground black pepper
Dried oregano
Olive oil cooking spray
Olive oil cooking spray
Olive oil FULL RECIPE: $11.62
Balsamic vinegar COST PER PLATE: $2.91
FULL RECIPE: $13.94
COST PER PLATE: $3.49
THURSDAY FRIDAY
TWO-WEEK
SHOPPING LIST
JERK COD CHICKEN FRIED
WITH PEACH SALSA &
COCONUT BROWN RICE
RICE
WITH MIXED VEGETABLES
1 cup long-grain brown rice ($0.80)
20 oz boneless, skinless
1 lime ($0.75) chicken breasts ($5.60)
1 peach ($1.21) 2 tbsp unsalted tomato paste ($0.75)
1 Roma tomato ($0.65) 1 lime ($0.75)
18 oz cod fillets ($10.70) 2 large eggs ($0.58)
2 cloves garlic ($0.10) 2/3 cup long-grain brown rice ($0.45)
¼ bunch fresh thyme ($0.20) 2 carrots ($0.50)
1 red bell pepper ($1.17)
PANTRY STAPLES
3 green onions ($0.25)
Sea salt
Unsweetened shredded coconut 1-inch piece ginger ($0.05)
Raw honey
3 cloves garlic ($0.10)
Ground allspice
Red pepper flakes 1 head broccoli ($2.00)
Coconut oil 1 tbsp red miso paste ($0.29)
FULL RECIPE: $14.41
COST PER PLATE: $3.60
YOUR
PANTRY STAPLES
Olive oil cooking spray
Red pepper flakes
Sesame oil
Pure maple syrup
Reduced-sodium soy sauce
FULL RECIPE: $12.49
COST PER PLATE: $3.12
oregano, honey, and 1/8 tsp salt. SERVES 4. HANDS-ON TIME: 40 MINUTES.
TOTAL TIME: 50 MINUTES.
TWO: Preheat a grill on medium and brush GET YOUR APPLE A DAY:
A double dose of apple flavor – in the form of
grates with ½ tsp oil (or use a grill pan on the Apples contain health-promoting flavonoids
fresh fruit and juice – adds sweetness to this
stove top). Meanwhile, in a medium bowl, such as quercetin, which help protect the
quick weeknight curry. For added color, stir in
use a potato masher to mash chickpeas, chopped cilantro to the couscous. body’s cells and genetic material (DNA)
cheese, egg, bread crumbs, remaining from free radical damage. Quercetin is
1½ tsp oregano and lemon zest. Mix well INGREDIENTS:
more plentiful in the apple’s skin, so it’s
and shape into a large ball. Divide ball into • 20 oz boneless, skinless chicken breasts,
best not to peel them!
4 patties, flattening each to ½-inch thick- cut into ½-inch cubes
ness. In a medium nonstick skillet on • 3 tbsp white whole-wheat flour
Topped Steak over ¼ tsp salt and sauté until slightly tender,
about 3 minutes. Remove from heat and
• 1 cup farro, rinsed
INSTRUCTIONS:
Chicken Breasts (1 CHICKEN BREAST AND ¼ OF FARRO):
CALORIES: 334, TOTAL FAT: 4.5 g, SAT. FAT: 1 g, MONO-
WITH HERBED FARRO UNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,
ONE: Into a large zip-top plastic bag, pour CARBS: 36 g, FIBER: 6 g, SUGARS: 1 g, PROTEIN: 35 g,
¼ cup vinegar and broth. Add steaks, seal bag SERVES 4. HANDS-ON TIME: 25 MINUTES.
SODIUM: 432 mg, CHOLESTEROL: 78 mg
TOTAL TIME: 55 MINUTES.
and marinate overnight in the refrigerator.
This herbed farro is reminiscent of Middle Eastern
TWO: In a medium bowl, combine olives,
tabbouleh – try stirring in some diced tomato
tomato, pepper, honey and remaining 2 tbsp
and cucumber if you have them on hand.
vinegar. Set aside.
THREE: Remove steaks from bag, discarding
INGREDIENTS:
• ¼ cup fresh lime juice plus 1 tbsp zest,
Mini Meatloaves
excess marinade. Season steaks with WITH ROASTED RED PEPPER GLAZE
divided & CHILE LIME POTATOES
¼ tsp salt and oregano. Position oven rack
• 2 tbsp pomegranate molasses
6 inches below heating element and preheat SERVES 4. HANDS-ON TIME: 35 MINUTES.
(TIP: Purchase a premade molasses, or make TOTAL TIME: 1 HOUR, 5 MINUTES.
broiler to high. Mist a grated broiler pan with
your own with our easy recipe online at
cooking spray and place over a large foil- cleaneatingmag.com/september-2014.) Lime, honey and roasted red peppers are
lined baking sheet. Arrange steaks on broiler combined to make a savory-sweet glaze for our
• 4 boneless, skinless chicken breasts
pan. Broil steaks for 6 to 8 minutes, turning modern take on meatloaf. Bake the meatloaves
(20 oz total)
halfway, or to desired doneness. Remove on the bottom rack and the potatoes on the top
• ¾ tsp sea salt, divided rack so they’ll be done at the same time. If you
steaks from oven, cover and let rest for 5 min-
• ¼ tsp fresh ground black pepper, divided have some chopped fresh cilantro on hand, add
utes. With a serrated knife, thinly slice steak
• ¼ tsp ground cumin as a colorful garnish.
diagonally against the grain.
• 20 oz Yukon Gold baby potatoes, halved Cool aromatic soup with green peas and fresh
(or quartered if large) mint and basil contrasts with zesty orange
• ½ tsp sea salt, divided
• ½ tsp chile powder, divided
sautéed shrimp in this light meal.
INGREDIENTS:
Pork, Corn & White
• 1 lb lean ground beef • 1 tbsp minced garlic (about 3 cloves)
Bean Sloppy Joes
• 2/3 cup whole-wheat bread crumbs • 4 tsp olive oil SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
• ¼ cup frozen corn, thawed and drained • 4 small whole-wheat pitas, quartered
This kid-friendly dish is both satisfying and
• 2 tbsp unsalted tomato paste • 2½ cups frozen peas, thawed and extra-easy to prepare. Ground chicken or beef
• 1 large egg, whisked drained (TRY: 365 Everyday Value can be substituted for pork.
Organic Frozen Peas)
INSTRUCTIONS: • 2½ cups low-sodium chicken broth INGREDIENTS:
ONE: Preheat oven to 375°F. Prepare pepper • ¼ cup fresh mint leaves • 1 tsp safflower oil
glaze: In a small food processor, blend whole • 1 small red onion, finely chopped
• ¼ cup fresh basil leaves
peppers, 1 tbsp water, lime juice and honey
• 4 tbsp juice plus zest of 1 navel • 1½ tsp minced garlic (about 2 cloves)
until smooth, about 20 seconds.
orange, divided • ½ tsp ground cumin
TWO: Line a large, rimmed baking sheet • ¾ tsp ground coriander, divided • ½ tsp sea salt
with foil and mist with cooking spray. In a
• ½ tsp sea salt, divided • 20 oz lean ground pork
medium bowl, mix potatoes with ¼ tsp
• ¼ tsp fresh ground black pepper, divided • 1½ cups frozen corn kernels, thawed
each salt and chile powder; mist potatoes
• 1 lb frozen shrimp (16- to 20-count; and drained (or 2 to 3 ears corn, shucked
with cooking spray and stir again. Spread
peeled, deveined and with tails), thawed and kernels removed)
potatoes on sheet. Roast until tender and
and drained • 1 15-oz BPA-free can unsalted white
slightly golden, stirring halfway, about
beans (such as navy or cannellini beans),
35 minutes. Return potatoes to bowl and INSTRUCTIONS: drained and rinsed
gently toss with lime zest. ONE: Preheat oven to 400°F. Prepare garlic
• 3 tbsp unsalted tomato paste
oil: In a small bowl, whisk together garlic and
THREE: Meanwhile, in a large bowl, gently • 1 tbsp raw honey
oil. Set aside for 20 minutes. Arrange pitas on
knead together beef, bread crumbs, corn, • 4 slices whole-wheat bread, toasted
a foil-lined baking sheet and brush with
tomato paste, egg, remaining chopped
1 tsp garlic oil. Bake until warm, about • 1 green onion, thinly sliced (dark and
peppers and remaining ¼ tsp each salt and light green parts)
10 minutes. Set aside.
chile powder; combine mixture just until it
holds together. TWO: Meanwhile, to a blender, add peas, INSTRUCTIONS:
broth, mint, basil, 2 tbsp orange juice, ½ tsp ONE: In a medium nonstick skillet on medium,
FOUR: Mist 4 8-oz ramekins with cooking coriander, ¼ tsp salt and 1/8 tsp pepper. Blend heat oil. Add red onion, garlic, cumin and salt
spray. Divide beef mixture among ramekins until smooth, about 1 minute. and sauté until onion has softened, about
and gently pack them. Using a pastry or
THREE: In a medium baking dish, whisk 3 minutes. Add pork and cook until opaque,
silicone brush, brush tops of meatloaves with
together orange zest and remaining 2 tbsp breaking up with a wooden spoon, about
pepper glaze. Place ramekins on a baking 8 minutes. Stir in corn and cook for 2 minutes.
orange juice. Add shrimp and marinate at
sheet and bake until cooked through, about Stir in beans, tomato paste and honey.
room temperature for 10 minutes. In a
30 minutes. Let cool slightly, and then use Cook, stirring, for 1 more minute.
medium nonstick skillet on medium, heat
tongs to transfer ramekins to plates. Serve
½ tsp garlic oil. Remove shrimp from TWO: Arrange 1 slice of toast on each serving
with potatoes. marinade, discarding excess marinade. Add plate. Top with pork mixture and sprinkle
NUTRIENTS PER SERVING (1 RAMEKIN AND shrimp and remaining garlic oil, remaining with green onion.
1 CUP POTATOES): ¼ tsp coriander, ¼ tsp salt and 1/8 tsp pepper.
CALORIES: 379, TOTAL FAT: 14 g, SAT. FAT: 5 g, MONO- NUTRIENTS PER SERVING (1 SLICE TOAST AND
Cook just until shrimp turn pink and are
UNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 1 g, ¼ OF PORK MIXTURE):
opaque throughout, about 5 minutes, flip- CALORIES: 440, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONOUN-
CARBS: 37 g, FIBER: 5 g, SUGARS: 3 g, PROTEIN: 28.5 g,
SODIUM: 494 mg, CHOLESTEROL: 120 mg
ping over halfway. SATURATED FAT: 3 g, POLYUNSATURATED FAT: 2.5 g,
CARBS: 51 g, FIBER: 9 g, SUGARS: 11 g, PROTEIN: 43 g,
SODIUM: 450 mg, CHOLESTEROL: 84 mg
Crunchy
Thai
Black Rice
Salad
(see recipe, p. 50)
COST PER
SERVING
$3.25
COST PER
SERVING
$1.63
Sweet Potato
Breakfast Burritos
(see recipe, p. 50)
Lunches and
Snacks
DON’T LET A BUSY SCHEDULE THROW OFF YOUR
HEALTHY-EATING PLAN. THESE MOUTHWATERING
BREAKFASTS, LUNCHES AND SNACKS ARE ALL PACKED
AND READY TO TAKE ON THE ROAD FOR YOUR MOST
CONVENIENT MEAL PLANNING YET.
RECIPES BY CARA LYONS, PHOTOGRAPHY BY GIBSON & SMITH
COST PER
SERVING
$2.22
COST PER
SERVING
$2.07
Chunky
Chickpea Salad
Romaine Boats
(see recipe, p.53)
Җax seeds
select almonds
crunchy clusters
INGREDIENTS: INGREDIENTS:
9 1 15-oz BPA-free can unsalted chickpeas, 9 ½ cup dry quinoa
drained and rinsed
9 ½ cup rolled oats
9 2 scallions, thinly sliced
9 ¼ cup unsweetened shredded coconut
9 1 plum tomato, seeded and
9 2 tbsp black or white chia seeds
finely chopped
(TRY: Barlean’s Organic Chia Seed)
9 ½ cup seeded and finely chopped
9 ½ tsp ground ginger
red bell pepper
9 ½ tsp ground cinnamon
9 ½ cup chopped fresh flat-leaf
parsley leaves 9 ¼ cup unsweetened applesauce
COST PER
SERVING
$1.35
STAY
ORGANIZED
by writing the date and
ingredients along with
the amount of almond
milk to add on each
COST PER resealable bag.
SERVING
$1.19
NUTRITIOUS
KID
APPROVED
EATS
ON A SHOESTRING! RECIPES BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
CRISPY FISH
SANDWICHES
(SEE RECIPE, P. 63)
FUEL THEM
WITH FIBER:
These tasty quesadillas contain a
whopping 13 grams of dietary fiber
per serving. Fiber helps keep blood
sugar stable in addition to increas-
ing the feeling of satiety after meals
– so your kids will be less inclined
to ask for junk food later.
SUPERFOOD
FROM THE INCAS:
A staple in the diet of the Incas in South
America about 5,000 years ago, quinoa is still
considered a superfood today. Quinoa is a
complete protein, which means that it con-
tains all of the essential amino acids. It is also
a rich source of minerals such as manganese,
which is important in helping the body form
and repair connective tissue, as well as magne-
sium, which is necessary for healthy bones.
INGREDIENTS:
• Olive oil cooking spray
• 1 cup quinoa, rinsed
• ½ tsp plus 1/8 tsp sea salt, divided
• ½ tsp ground cumin
• ½ tsp ground coriander
• 2 tsp olive oil
• 1 small sweet onion, finely chopped
• 1 small red bell pepper, seeded and finely chopped
• ¼ tsp fresh ground black pepper
• 1 cup frozen corn kernels
• 1 15-oz BPA-free can black beans, drained and rinsed
(TRY: Eden Organic Black Beans)
• 4 oz shredded Mexican cheese blend, or a mix of half cheddar
and half Jack cheese, divided (about 1 cup packed)
• ¼ cup packed chopped fresh cilantro leaves
INSTRUCTIONS:
ONE: Preheat oven to 350°F. Mist an 8-inch square baking dish with
cooking spray. In a medium saucepan on high, bring 2 cups water
to a boil. Stir in quinoa and ½ tsp salt. Cover, reduce heat to low and
simmer for 15 minutes. Remove from heat and rest, covered, for
5 minutes. Transfer to a large bowl. Add cumin and coriander and
stir gently to combine.
TWO: Meanwhile, in a large skillet on medium-high, heat oil. Add
onion, bell pepper, black pepper and remaining 1/8 tsp salt and
cook, stirring occasionally, until lightly browned, 8 to 10 minutes.
Add corn and ¼ cup water and simmer until most of liquid
evaporates and corn is heated through, about 3 minutes. Add
beans and cook, stirring occasionally, until heated through, about
1 minute. Add mixture to bowl with cooked quinoa and stir gently
to combine. Stir in 3 oz cheese and cilantro.
THREE: Transfer quinoa mixture to prepared baking dish
and sprinkle remaining 1 oz cheese over top. Bake until
cheese is melted, 10 to 12 minutes. Rest for 5 minutes
before serving.
NUTRIENTS PER SERVING (1 CUP):
CALORIES: 273, TOTAL FAT: 9 g, SAT. FAT: 4 g, MONOUNSATURATED
FAT: 3 g, POLYUNSATURATED FAT: 1 g, CARBS: 35.5 g, FIBER: 6 g,
SUGARS: 2 g, PROTEIN: 13 g, SODIUM: 345 mg, CHOLESTEROL: 18 mg
INSTRUCTIONS:
ONE: Arrange oven rack in upper middle
position and preheat broiler to high. On a
foil- lined baking sheet or broiler pan, place
chicken. Mist chicken with cooking spray
and season with pepper. Broil until chicken
is no longer pink in center and an instant-
read thermometer registers 165°F when
AVOCADO syrup through feed tube and process until
completely smooth, scraping down bowl
inserted in thickest part, 13 to 15 minutes,
& BANANA as needed, about 1 minute. Add vanilla
turning halfway. Rest for 5 minutes, then
CHOCOLATE (if using) and cinnamon and process until
thinly slice. (MAKE AHEAD: Cook chicken
up to 2 days ahead. Cool completely and
PUDDING combined, about 10 seconds.
refrigerate in an airtight container. Slice
SERVES 4. HANDS-ON TIME: 10 MINUTES. TWO: Transfer to an airtight container
TOTAL TIME: 10 MINUTES (PLUS CHILLING TIME). when ready to use.) Turn off broiler and
and refrigerate until completely chilled, heat oven to 150°F.
TOTAL COST: $4.13 1½ to 2 hours.
COST PER SERVING: $1.03 TWO: In a small saucepan, combine
NUTRIENTS PER SERVING (1/3 CUP): pumpkin, broth and cinnamon. Bring
Avocado, bananas and unsweetened cocoa CALORIES: 171, TOTAL FAT: 8 g, SAT. FAT: 2 g, MONOUN- to a gentle simmer on medium, stirring
powder form the base of this rich, chocolaty SATURATED FAT: 5 g, POLYUNSATURATED FAT:
frequently. Reduce heat to low and stir for
pudding. Free of refined sugars and suitable 1 g, CARBS: 28 g, FIBER: 6 g, SUGARS: 16 g, PROTEIN: 3 g,
for those who are sensitive to dairy, this is a SODIUM: 7 mg, CHOLESTEROL: 0 mg
1 more minute. Remove from heat, cover
dessert you can truly feel good about making and set aside.
for your kids. Make sure your avocado and
bananas are well ripened to get a creamier,
APPLE CHEDDAR THREE: Heat a skillet on just slightly above
sweeter pudding. CHICKEN medium heat and mist with cooking spray.
Place 1 tortilla in skillet. Top with one-sixth
INGREDIENTS: QUESADILLAS of cheese, one-third of chicken, one-third
with Pumpkin Dip of apples and finish with one-sixth of
• 1½ bananas SERVES 4. HANDS-ON TIME: 35 MINUTES. cheese. Cover with another tortilla and
TOTAL TIME: 45 MINUTES.
• 1 avocado, pitted and peeled cook until bottom tortilla is golden brown,
• ¼ cup unsweetened cocoa powder
TOTAL COST: $8.12 4 to 5 minutes. Flip quesadilla and cook
COST PER SERVING: $2.03 until opposite side is golden and cheese is
• 3 tbsp pure maple syrup
Thinly sliced sweet apples are combined with melted, 2 to 3 minutes more. Transfer to a
• ½ tsp pure vanilla extract, optional chicken breast and cheddar cheese in these rimmed baking sheet and keep warm in the
• ¼ tsp ground cinnamon (TRY: Simply whole-wheat quesadillas that are made for oven. Repeat process to make remaining
eating with your hands. Paired with a home- 2 quesadillas. Cut each quesadilla into
Organic Ground Cinnamon)
made cinnamon-spiced pumpkin dip, these 4 wedges.
INSTRUCTIONS: are not only tasty but also fun to eat.
NUTRIENTS PER SERVING
ONE: To a food processor, add banana, INGREDIENTS: (3 WEDGES WITH ¼ CUP DIP):
avocado and cocoa powder. Process until CALORIES: 267, TOTAL FAT: 13 g, SAT. FAT: 5 g, MONO-
just a few chunks remain, about 1 minute. • 6 oz boneless, skinless chicken breast UNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 1 g,
With processor running, pour maple • Olive oil cooking spray CARBS: 27 g, FIBER: 13 g, SUGARS: 6 g, PROTEIN: 23 g,
SODIUM: 489 mg, CHOLESTEROL: 46 mg
/ ½ tsp sea salt, divided TWO: Dip 1 piece of fish into flour to coat
completely and shake off excess. Dip into
/ 1 large egg
egg to coat completely. Dip into panko
/ 1/3 cup whole-wheat panko to coat completely and shake off excess.
bread crumbs Place on prepared rack or foil and repeat
/ ¼ tsp fresh ground black pepper with remaining fish. Bake until fish is
opaque in thickest part and flakes easily
/ 1 lb cod fillet, cut into 4 pieces with a fork, 18 to 22 minutes.
/ ¾ cup Greek yogurt THREE: In a small bowl, stir together
/ ¼ cup buttermilk yogurt, buttermilk, parsley, lemon juice,
seasoning blend, onion powder and
/ 2 tbsp chopped fresh flat-leaf
mustard powder. Place 1 lettuce leaf,
parsley leaves
1 tomato slice and 1 piece of fish on
/ 1 tbsp fresh lemon juice bottom half of each bun. Divide yogurt
/ 1 tsp unsalted garlic-herb mixture over top and sandwich with
seasoning blend top half of bun.
ifyoucare.com
recipes
Ancient
Grain Revival
Age-old grains have been eaten by
traditional cultures for thousands
Biryani-Style
of years, and they’re back in style!
Often containing more protein, Chicken Kamut
(SEE RECIPE, P. 71)
vitamins and minerals than their
modern-day counterparts, these
non-genetically modified (non-
GMO) grains are an easy and
delicious addition to any meal.
TEXT BY JO LUSTED, RECIPES BY SHARON BOOY,
PHOTOGRAPHY BY SUKAINA RAJABALI
Comeback Grains
Our top ancient grain picks that you
should have in your pantry right now. SORGHUM
Gluten
Free
PAIRS WELL WITH: Add to por- HOW TO USE IT: Bring 1 cup farro to a boil in
ridges, patties, loaves, casseroles, 3 water, then reduce heat, cover and simmer
warm salads and granolas for crunch; for about 30 minutes for semi-pearled and 60
makes a great side-dish alternative minutes for whole grain; drain.
to rice or potatoes. Can be used to PAIRS WELL WITH: Great for soups, stuff-
thicken soups. Best when seasoned ings, stews, casseroles, risottos and grain
with herbs and spices. salads.
NUTRITION BENEFITS: Gluten-free NUTRITION BENEFITS: High in B vitamins,
and easy to digest. A source of fiber, B vitamin E, magnesium, fiber, protein and iron.
vitamins and iron.
BARLEY
A member of the grass family, barley was one of
the first cultivated grains.
FLAVOR & TEXTURE: Rich nutty flavor; chewy, al
dente, pasta-like consistency.
HOW TO USE IT: Rinse under cold water and drain.
Bring 3½ parts liquid to a boil and add 1 cup barley.
Reduce heat to low, then cover and simmer until
tender, about 40 minutes to 1 hour.
PAIRS WELL WITH: Herbs, peas, onions, mush-
rooms, Parmesan cheese, blue cheese, dark leafy
greens, dried fruit, beef, chicken. Perfect in soups,
stews, risottos, salads and casseroles.
NUTRITION BENEFITS: Barley is a low-glycemic
grain that can help lower cholesterol while it also
contains lignans, a class of phytoestrogens that
Gluten
Free work as antioxidants and may prevent hormone-
related cancers such as breast cancer.
AMARANTH
Greek for “never-fading flower,” porridge-like consistency, go to the
amaranth is a seed from Central and high end of the range for water and
South America that is thought to cooking time.
have been domesticated between PAIRS WELL WITH: Sold as seeds,
6,000 and 8,000 years ago flour and puffed cereal; use to make
FLAVOR & TEXTURE: Nutty, toast- hot cereals, casseroles, baked goods,
ed, malted flavor; slightly gelatinous, crackers, pancakes and pastas.
sticky texture. NUTRITION BENEFITS: Gluten-free
HOW TO USE IT: Bring 2½ to 3 cups and a good source of plant protein
water to a boil with 1 cup amaranth, that contains lysine and methionine,
reduce heat to low, then cover two essential amino acids that are
and simmer for 20 to 25 minutes, usually low in most grains. It’s also
until water is absorbed. For a more high in iron, protein and fiber.
MILLET-STUFFED • 3 tbsp grainy mustard, divided add millet, feta, parsley, pecans, 2 tbsp
lemon juice and 1 tbsp mustard and stir
• ¼ tsp sea salt, divided
TURKEY BREAST • Fresh ground black pepper, to taste
until combined. Season with 1/8 tsp salt and
SERVES 8. HANDS-ON TIME: 45 MINUTES. pepper; set aside.
TOTAL TIME: 2 HOURS. • 1 tbsp chopped fresh thyme, rose- THREE: In a small bowl, combine remaining
Millet adds a mild, nutty flavor to this stuffed mary or sage (or a mix of all three) 2 tbsp mustard, 1 tbsp oil and 2 tbsp lemon
turkey breast, while pecans and fresh herbs juice, and thyme until combined. Season
• 2 boneless, skinless turkey breasts,
add a touch of sophistication. In this recipe,
about 1 lb each with remaining 1/8 tsp salt and additional
we use a quicker and simpler alternative to
pepper, set aside.
rolling and stuffing turkey breast; instead we
INSTRUCTIONS:
simply sandwich the stuffing between FOUR: Butterfly turkey breasts and place
ONE: Preheat oven to 400˚F. In a
2 turkey breasts before baking. between 2 pieces of wax paper. Using
medium pot, bring 1 cup water and
INGREDIENTS: the bottom of small pan or mallet, pound
millet to a boil. Reduce heat, cover and
out until approximately ½-inch-thick and
• ½ cup millet, rinsed simmer until water is absorbed, about
pieces are similar in size.
20 minutes. Remove from heat and set
• 2 tbsp olive oil, divided FIVE: Place 1 turkey breast onto a
aside, covered.
• ½ cup minced yellow onion parchment-lined baking dish (about 9 x
TWO: In a small skillet on medium,
13-inch size). Top with millet mixture, gently
• 1 large clove garlic, minced heat 1 tbsp oil. Add onion and garlic.
pressing stuffing onto turkey breast. Top
• ½ cup crumbed feta cheese Cook, stirring frequently, until starting
with second turkey breast to sandwich
to soften and become fragrant, about
• ¼ cup chopped fresh flat-leaf stuffing in between meat, gently pressing
2 to 3 minutes. Remove from heat and
parsley leaves so that it sticks. Brush grainy mustard
transfer to a medium bowl. To bowl,
mixture evenly over top.
• ¼ cup unsalted chopped pecans,
toasted SIX: Roast for about 45 minutes, until
turkey is fully cooked, stuffing is hot and
• ¼ cup fresh lemon juice, divided both turkey and stuffing temperatures
reach 165°F when tested with a food
thermometer. Cover loosely with foil and
rest for 10 minutes before slicing. Slice
turkey into 8 pieces.
NUTRIENTS PER SERVING (1/8 OF STUFFED
TURKEY):
CALORIES: 254, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONO-
UNSATURATED FAT: 4.5 g, POLYUNSATURATED FAT:
2 g, CARBS: 12 g, FIBER: 2 g, SUGARS: 1 g, PROTEIN: 30 g,
SODIUM: 281 mg, CHOLESTEROL: 83 mg
INGREDIENTS:
• 1¼ lb beef blade steak/roast, about 1½-
inch thick, trimmed of excess fat and cut
into 1-inch pieces
• 3 cloves garlic, thinly sliced
• ½ cup dry red wine
• 1/8 tsp fresh ground black pepper, plus
additional to taste
• 4 tsp olive oil
• ½ tsp sea salt, plus additional to taste
• 2 cups sliced white or cremini mushrooms
• 1 yellow onion, finely chopped
• 1 cup low-sodium beef broth
• 1 sprig fresh rosemary
GREMOLATA
• Zest of 1 lemon, peeled then minced
• 1 garlic clove, minced
1 3
• / cup minced fresh flat-leaf parsley
POLENTA
• 2 cups low-sodium beef broth
onion and cook for about 3 minutes, until a boil. Reduce heat to medium and slowly
• 1 cup amaranth, rinsed onions are softened. Return beef to pan, add amaranth and ¼ tsp salt, whisking
• ¼ tsp sea salt add reserved marinade, 1 cup broth, 1 cup constantly. Bring to a boil, then reduce heat
water and rosemary, scraping browned bits to simmer, covered, for 30 minutes, stirring
• ¼ cup grated Parmesan cheese, optional
from bottom of skillet with a wooden spoon. or whisking occasionally. Remove from heat,
• 2 tbsp fresh lemon juice Bring to a boil, cover and transfer to oven add Parmesan and lemon juice and stir to
INSTRUCTIONS: for 1 hour. After meat has cooked for 1 hour, combine.
ONE: Preheat oven to 375°F. To a large bowl, stir, checking that liquid is sufficient to keep FIVE: Discard rosemary from beef and season
add beef, garlic, wine and pepper. Set aside meat partially submerged. Return to oven for with additional salt and pepper. Spoon
for 30 minutes. 1 more hour. polenta onto serving plates and top with
TWO: In a large ovenproof skillet on medium- THREE: Meanwhile, prepare gremolata: beef. Garnish with gremolata.
high, add oil. Add beef, reserving marinade, In a small bowl, combine all gremolata NUTRIENTS PER SERVING
ingredients. (MAKE AHEAD: Prepare (½ CUP POLENTA AND ½ CUP BEEF):
and season with ½ tsp salt. Brown beef on all
gremolata up to 24 hours in advance, then CALORIES: 297, TOTAL FAT: 11 g, SAT. FAT: 3 g, MONOUN-
sides, until caramelized and no liquid remains
SATURATED FAT: 6 g, POLYUNSATURATED FAT: 2 g,
in pan, about 6 minutes. Remove beef from cover and refrigerate until ready to use.)
CARBS: 25 g, FIBER: 3 g, SUGARS: 2 g, PROTEIN: 25 g,
pan and set aside. Add mushrooms and cook FOUR: Prepare polenta: In a large pot on SODIUM: 381 mg, CHOLESTEROL: 62 mg
for about 4 minutes until golden brown. Add high, bring 2 cups broth and 1 cup water to
JAMBALAYA-
INSPIRED QUICHE
WITH SPELT CRUST
SERVES 6. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 2 HOURS, 30 MINUTES.
We’ve taken your favorite spicy, Louisiana-inspired
flavors and turned them into a vibrant quiche.
This whole-grain spelt crust can actually be made
ahead and frozen. Thaw completely in the fridge
before filling.
INGREDIENTS:
• 1 cup spelt berries, rinsed
• Olive oil cooking spray
• 2 tbsp organic unsalted butter
• 1 tsp sea salt, divided
• 1 tbsp olive oil
• ½ small zucchini, trimmed and diced
• ½ red bell pepper, seeded and diced
• ¼ lb small shrimp, peeled, deveined and
tails removed
• ½ tsp chile powder
• ½ tsp smoked paprika
• 3 large eggs
• 2 large egg whites
• ½ cup milk
• ¼ cup frozen green peas, defrosted and
drained
INSTRUCTIONS:
ONE: In a medium saucepan, bring 3 cups water
to a boil. Stir in spelt, cover, reduce heat and
simmer for 65 to 80 minutes, or until soft but still
slightly chewy. (TIP: To reduce cooking time, soak
grains overnight, then drain and cook as directed
above for 40 to 60 minutes.) Drain excess water
and let stand about 5 to 10 minutes.
TWO: Preheat oven to 375˚F. Mist a 9-inch pie
plate with cooking spray. In a food processor,
process spelt, butter and ½ tsp salt for about
1 minute, until spelt is slightly broken up but not
puréed. Place spelt in pie plate. Run hands under
cold water and with cold, wet hands, press firmly
to form crust. Bake for 20 to 25 minutes, until firm.
Whole grains will go rancid rather quickly as their healthy THREE: Meanwhile, in a large skillet on medium-
oils can be harmed by exposure to light, heat and moisture. Dry high, heat oil. Add zucchini and bell pepper
grains keep best if transferred to a resealable container and stored in a dark, cool and sauté until softened and lightly browned,
pantry for 4 to 6 months, or frozen for 8 months to 1 year. (NOTE: Dry millet has about 3 to 4 minutes. Add shrimp, chile powder
a shorter shelf life than the other grains in this section and should only be stored and paprika and cook, stirring occasionally,
in the pantry for 2 months and frozen for up to 4 months.) You can also cook, cool until shrimp are opaque throughout, about 2 to
and freeze grains in individual containers to pull out for later use. Barley, kamut, 3 minutes more. Remove from heat.
spelt, millet, farro and sorghum all freeze well in their cooked form.
FOUR: In a large bowl, beat eggs, egg whites,
freshMARKET
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nitrates or nitrites 1 large bag brown rice
2 5-oz boneless, skinless
chicken breasts EXTRAS
1 4-oz boneless, skinless 1 15-oz BPA-free can
salmon fillet unsalted black beans 1 oz almonds 1 pear
4 oz lean ground turkey 16 oz dry red lentils 1 oz almonds
1 bottle ground cinnamon
VEGGIES & FRUITS 1 bottle cumin seeds or
SNACK
1 avocado ground cumin
4 bananas 1 bottle ground black pepper
21 oz grapes 1 bottle coarse sea salt
4 oranges 1 container baking powder
5 pears 1 box baking soda Ham & Goat Cheese 1 serving Indian Red
Sandwich: Layer Lentils with Rice &
1 large bunch fresh cilantro 1 bottle pure vanilla extract
¼ avocado, peeled, Hard-boiled Eggs
12 oz baby spinach 1 bottle rice vinegar pitted and sliced, (leftovers, p. 78)
16 oz carrots 1 bottle pure maple syrup 3 oz ham, 1 oz goat
NOTE: Clean Eating shopping lists include all the items you’ll need to prepare 70 meals for
one adult. Simply double up if you're meal prepping for two! At the end of Week One, take
a quick inventory, as you may have a little less (or more) leftover for Week Two.
EVOO = extra-virgin olive oil MEAL
PLAN
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 serving Peanut Maple Pear Yogurt: 1 oz almonds 1 serving Peanut ½ cup edamame,
Butter Maple Banana Mix 6 oz Greek 1 cup grapes Butter Maple Banana steamed
Muffins (leftovers, yogurt, 1 pear, sliced, Muffins (leftovers,
p. 78) ½ tsp maple syrup p. 78)
and pinch cinnamon
Southwest Salad: Toss Tuna Sandwich: Mix 3 oz 1 serving Chunky Indian Red Lentil Soup: Maple Pear Sandwich:
3 cups spinach, 1 cup tuna, 5 grapes, quartered, Chickpea Salad 1 serving Indian Red Layer 1 pear, sliced,
Black Beans (leftovers), 2 tbsp each chopped bell Romaine Boats (see Lentils (leftovers, p. 1½ tbsp peanut butter
½ cup each chopped pepper and carrot, 1 tbsp recipe, p. 53) 78), thawed and and 1 tsp maple syrup
cucumber and bell chopped cilantro, ½ tsp blended; top with between 2 slices bread
pepper, ¼ cup chopped diced jalapeño, 1 tsp 1 orange ¼ cup cooked rice and
avocado, 2 tbsp goat mayonnaise and pinch 1 hard-boiled egg, 1 cup carrot sticks
cheese, 1 tbsp chopped black pepper; spread chopped (from recipe)
cilantro, 2 tbsp rice
vinegar and ½ tsp
between 2 slices bread
1 orange
Tomato &
Cilantro Chicken:
A
1 cup grapes
EVOO Top 5 oz chicken
¾ carrot, sliced, with breast with
1 cup grapes 1 tbsp hummus 1 clove garlic,
minced, 1 thick
12 crackers with 1 serving Peanut 5 crackers with ½ cup edamame, 12 crackers with 1 oz slice tomato and
2 tbsp hummus Butter Maple Banana ¼ avocado, peeled, steamed goat cheese pinch each salt
Muffins (leftovers, pitted and mashed and black
p. 78) pepper; bake,
then top with
2 tbsp chopped
cilantro
Black Beans: In a
1 serving Chicken Indian Red Lentil Soup: Lemon Ginger Chicken: Lemon Pepper Turkey Burger: Form
saucepan, heat B
Paillards with Porcini, 1 serving Indian Red Top 5 oz chicken breast Salmon: Top 4 oz 4 oz turkey into patty;
1 can black beans,
Red Wine & Butter Lentils (leftovers, p. 78), with 2 tsp lemon juice, salmon with 2 tsp lemon grill. Serve between
drained and
Sauce (see recipe, thawed and blended; top 1 tsp minced ginger and juice and 1/8 tsp black 2 slices bread with
rinsed, with ¼ cup
p. 38) with ¼ cup cooked rice pinch each black pepper pepper; bake 1 tbsp hummus, 1 slice
chopped yellow
and 1 hard-boiled egg, and salt; bake, top with 1 sweet potato, baked; each tomato and onion
onion (eat ¾ cup;
chopped (from recipe) 1 tbsp chopped cilantro top with ½ oz goat and ¼ cup spinach.
save leftovers)
Mix ¾ cup cooked rice cheese Mix 1 cup sliced
Pear Spinach Salad C
with 2 tbsp edamame, Pear Spinach Salad C cucumber, 1 tbsp rice
Pear Spinach
steamed vinegar, ½ tsp EVOO
and pinch each salt and Salad: Toss C
Pear Spinach Salad C black pepper 2 cups spinach,
1 oz goat cheese,
¼ cup each sliced
CALORIES: 1,564, FAT: 49 g, CALORIES: 1,863, FAT: 58.5 g, CALORIES: 1,404, FAT: 53 g, CALORIES: 1,849, FAT: CALORIES: 1,676, FAT: 66 g,
bell pepper,
SAT. FAT: 8.5 g, CARBS: 191 g, SAT. FAT: 20.5 g, CARBS: 261 g, SAT. FAT: 10.5 g, CARBS: 68 g, SAT. FAT: 18.5 g, SAT. FAT: 17 g, CARBS: 207 g, cucumber and
FIBER: 45 g, SUGARS: 51.5 g, FIBER: 42.5 g, SUGARS: 98.5 g, 173 g, FIBER: 35 g, CARBS: 237 g, FIBER: 41.5 g, FIBER: 47 g, SUGARS: 58 g, pear, 2 tbsp rice
PROTEIN: 99 g, SODIUM: PROTEIN: 99 g, SODIUM: SUGARS: 63 g, PROTEIN: 72 g, SUGARS: 61.5 g, PROTEIN: PROTEIN: 91 g, SODIUM: vinegar, 1 tsp
1,715 mg, CHOLESTEROL: 1,641 mg, CHOLESTEROL: SODIUM: 909 mg, 84 g, SODIUM: 1,836 mg, 2,152 mg, CHOLESTEROL: EVOO and ½ tsp
366 mg 359 mg CHOLESTEROL: 136 mg CHOLESTEROL: 306 mg 180 mg maple syrup
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¾ cup milk peanut butter and
18 oz plain yogurt 1 bunch fresh rosemary BREAKFAST 1 tsp maple syrup
5½ lb whole chicken 2 jalapeño chile peppers
1 pear
16 oz lean ground chicken 1 bunch scallions
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6 oz boneless, skinless cod fillet 1 acorn squash
4 oz boneless pork chop 2 vine tomatoes
4 oz steak
1 oz all-natural turkey bacon, no WHOLE GRAINS 1 serving Peanut 1 carrot, sliced, with
added nitrates or nitrites
1 loaf whole-grain bread Butter Maple Banana 2 tbsp hummus
1 all-natural veggie burger (TRY:
4 whole-grain hamburger buns Muffins (leftovers,
Amy’s California Veggie Burger)
SNACK p. 78), thawed
horter
¼ cup mixed greens (leftovers, p. 79;
Psst! S g list! LUNCH between 2 slices bread, save leftovers)
shoppin
toasted
1 cup grapes
1 carrot, sliced, with
2 tbsp hummus
WHAT ELSE DO YOU NEED?
1 apple
12 crackers with 1 serving Peanut 1 apple, sliced, with PB & Maple Toast: ½ cup edamame,
2 tbsp hummus Butter Maple Banana 1 tbsp peanut butter Top 1 slice bread, steamed
Muffins (leftovers, toasted, with 2 tsp
p. 78), thawed peanut butter and
½ tsp maple syrup
Chicken & Gruyère 1 serving Crunchy Easy Chicken Salad: Mix 1 serving Chipotle Tuna Salad Sandwich:
Sandwich: Arrange Thai Black Rice Salad 4 oz Lemon Rosemary Chicken Burgers with Mix 3 oz tuna, 2 tbsp
3 oz Lemon Rosemary with Peanut Ginger Roasted Chicken Ginger Lime Aioli & each chopped carrot,
Roasted Chicken Dressing (see recipe, (leftovers, p. 79), Cucumber Salad cucumber and tomato,
(leftovers, p. 79), p. 50) chopped, 3 cups mixed (leftovers, p. 79) 1 tbsp chopped cilantro,
½ oz Gruyère cheese, greens, 6 almonds, 1½ tsp each lemon juice
1 thick slice tomato chopped, ½ cup cottage 1 orange and mayonnaise and
and ¼ cup mixed cheese, ¼ cup each ¼ tsp cumin seeds;
greens between chopped cucumber, spread between
2 slices bread, toasted tomato and carrot and 2 slices bread
1 apple 2 tbsp lemon juice
1 orange 1 cup grapes
Cinnamon Pear Yogurt: 1 carrot, sliced, with Hummus Toast: Ginger Pear Cottage 1 apple
Mix 1 pear, chopped, 2 tbsp hummus Top 1 slice bread, Cheese: Mix 1 pear,
½ cup yogurt and pinch toasted, with 2 tbsp sliced, ½ cup cottage 1 oz Gruyère cheese
cinnamon hummus and 2 slices cheese and ½ tsp
Indian Red Lentil
tomato minced ginger
Soup: 1 serving
A
Indian Red Lentils
(leftovers, p. 78),
without rice and
Veggie Burger: Arrange Garlic Ginger Pork: Top 1 serving Chipotle Steak: 4 oz steak, grilled 1 serving Biryani-Style egg, thawed and
1 veggie burger patty, 4 oz pork chop with 2 tsp Chicken Burgers with Chicken Kamut (see blended
Edamame Rice:
baked, 1 scallion, sliced, lime juice, 1 scallion, Ginger Lime Aioli & recipe, p. 71)
Mix ¾ cup cooked rice
1 slice tomato, ¼ cup chopped, ½ tsp each Cucumber Salad sprinkled with cumin
mixed greens and 1 tbsp minced garlic and ginger (see recipe, p. 79; save
hummus between and pinch black pepper; leftovers)
seeds, salt and pepper
with ½ cup edamame,
Autumn Salad:
Mix 2 cups
B
2 slices bread, toasted bake, then top with 1 tsp mixed greens,
chopped cilantro steamed
Autumn Salad B ½ cup chopped
Chipotle Rice: Mix ¾ cup Autumn Salad B cucumber,
rice, cooked, with pinch 2 tbsp each
chile powder chopped grapes,
Autumn Salad B carrot and goat
cheese, 1 tbsp
each acorn
CALORIES: 1,661, FAT: 60 g, CALORIES: 1,999, FAT: 60 g, CALORIES: 1,462, FAT: 54 g, CALORIES: 1,666, FAT: 66 g, CALORIES: 1,475, FAT: 41 g,
squash seeds
SAT. FAT: 16 g, CARBS: 210 g, SAT. FAT: 15 g, CARBS: SAT. FAT: 14.5 g, CARBS: SAT. FAT: 21.5 g, CARBS: SAT. FAT: 15 g, CARBS: 190 g,
(leftovers, p. 79)
FIBER: 39 g, SUGARS: 75 g, 250 g, FIBER: 41 g, 158 g, FIBER: 30 g, SUGARS: 181 g, FIBER: 31 g, FIBER: 31 g, SUGARS: 78.5 g, and lemon juice
PROTEIN: 96 g, SODIUM: SUGARS: 56 g, PROTEIN: 64 g, PROTEIN: 98 g, SODIUM: SUGARS: 73 g, PROTEIN: PROTEIN: 102 g, SODIUM: and ½ tsp each
2,266 mg, CHOLESTEROL: 131 g, SODIUM: 1,787 mg, 1,667 mg, CHOLESTEROL: 99 g, SODIUM: 1,607 mg, 2,029 mg, CHOLESTEROL: EVOO and
136 mg CHOLESTEROL: 165 mg 225 mg CHOLESTEROL: 213 mg 163 mg maple syrup
RECIPES: WEEK 1
Rosemary from squash. Return to pot. jalapeño chile pepper, divided cilantro, scallions, chile powder
and remaining 1 tsp each ginger,
THREE: Meanwhile, heat a • 1¼ tsp fresh lime juice, divided
Roasted medium nonstick skillet on • 16 oz lean ground chicken
jalapeño and lime juice. Form
into 4 4-oz burgers and use your
Chicken medium-low. Add bacon and
cook, turning once, until crisp,
• ¼ cup chopped fresh thumb to make a slight indent
WITH SAVORY ACORN cilantro leaves
in center of each. Heat a grill on
SQUASH MASH about 5 minutes per side. • 3 tbsp diced scallions medium and add patties to grill.
Transfer to a cutting board and (white parts only)
SERVES 4 (PLUS ADDITIONAL Cook, turning once, for 5 to
CHICKEN TO BE USED chop into small pieces.
• ½ tsp chipotle chile powder 7 minutes per side, until no
THROUGHOUT MEAL PLAN).
FOUR: To squash, add egg, oil • 4 whole-grain hamburger longer pink inside.
HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 2 HOURS, 35 MINUTES. and remaining 1/8 tsp salt. With buns, toasted
FOUR: Divide patties among
a potato masher, mash until
INGREDIENTS: SALAD buns and top each with 1 tsp
smooth. Transfer to a small
• 5½ lb whole chicken, • 1 garden cucumber, peeled, aioli and 2 tbsp salad; serve
baking dish and top with bacon
giblets removed halved and sliced remaining salad on the side.
and cheese.
• ¼ tsp plus 1/8 tsp coarse • 1 jalapeño chile pepper, halved, NUTRIENTS PER SERVING
FIVE: Once chicken is done, seeded and thinly sliced (1 BURGER AND ½ CUP SALAD):
sea salt, divided
remove from oven, transfer to CALORIES: 344, TOTAL FAT: 17 g, SAT. FAT:
• ¼ tsp ground black pepper • ¼ cup chopped fresh
a clean cutting board and cover 4 g, MONOUNSATURATED FAT: 7 g, POLY-
• 10 sprigs fresh rosemary, cilantro leaves, divided UNSATURATED FAT: 5 g, CARBS: 25 g,
loosely with foil; let rest for
divided • 2 tbsp rice vinegar FIBER: 4 g, SUGARS: 6 g, PROTEIN: 24 g,
15 minutes. Reduce oven heat
SODIUM: 372 mg, CHOLESTEROL: 93 mg
• 1 lemon, sliced into rounds to 350°F and add squash • 1 tsp extra-virgin olive oil
• 3 cups chopped acorn squash mixture to oven. Bake for
(peel on), seeds removed and 15 minutes. Serve chicken
reserved with squash mixture.
• 1 oz all-natural turkey bacon TIP: Roast acorn squash seeds
• 1 large egg, whisked for use in our Two-Week Meal
• 2 tsp safflower or olive oil Plan. Spread seeds on a small
• 3 tbsp shredded Gruyère baking sheet and bake at 375°F
cheese until golden, 10 to 15 minutes.
EASTERN
EUROPE
Beloved
BLINTZES An Eastern European treat just
like Grandma used to make.
BY JILL SILVERMAN HOUGH, PHOTOGRAPHY BY LAURA WRIGHT
I
n my 20s, I moved to New York to cheeses, they can be filled with fruit
to start my career. Of the many or meat mixtures. But a cheese filling
things I missed about California, – usually a combination of cottage
one was my grandmother’s cook- cheese, cream cheese, and/or farmer’s
ing. Lucky for me, every few months cheese – is by far the most popular.
NEW TWISTS
she shipped me a care package that was Even though they’re slightly sweet, ON BLINTZES
filled with treats. blintzes are typically eaten as a main
To me, my grandma’s
My favorite items in those pack- course, for breakfast, brunch, lunch or simple blintzes are per-
ages? Cheese blintzes. even as a breakfast-for-dinner. Topped fect the way they are.
with applesauce or other fruits and But some cooks include
Easy to love sour cream, a couple of blintzes are other goodies in their
Certainly, I loved blintzes because filling or use different
more than enough for a meal.
JILL toppings. Here are a
they were a comfort food from my few to try:
SILVERMAN
HOUGH childhood. Grandma had them in her Easy to make FOR THE
fridge or freezer at all times, ready to Turning blintzes into a Clean Eating FILLING, ADD:
A culinary instruc-
tor, recipe devel- be crisped up in a skillet and served recipe is easier than you might think.
• A bit of vanilla
oper and most for all manner of occasions – even if I simply use white whole-wheat flour
recently co-author • Lemon or orange zest
the occasion was simply the end of a instead of all-purpose, and I substitute
of The Clean Plates • Allspice, nutmeg,
long school day. Sucanat for white sugar.
Cookbook: Sustain- cardamom or other
able, Delicious, and But there was, and is, plenty to love For the cheese, I do exactly as my
baking spices
Healthier Eating for about blintzes. It’s hard to resist their grandma did, using a combination of
Every Body (Run- • Dried fruit
ricotta-like cheesy filling, flavored with cottage cheese and farmer’s cheese,
ning Press, 2012), • Chopped toasted nuts
Hough takes great
just a touch of sugar and cinnamon; which is a fresh cheese akin to ricotta
BERRY PHOTO DIONISVERA/SHUTTERSTOCK.COM
their crepe-like wrapping, made more or goat cheese that’s naturally low in FOR THE
enjoyment in
TOPPING, TRY:
helping readers satisfyingly chewy than a standard crepe fat. Look for farmer’s cheese at cheese
create cleaned- thanks to a higher proportion of eggs; shops, natural food stores and better • Jam, jelly or
up versions of marmalade
popular inter- and their warm, crisped outsides, from a supermarkets. The result is a pleas-
final sauté in a skillet (another deviation antly soft filling that’s never runny. • Fruit compote
national dishes
at home with from a standard crepe). Just like Grandma, I like to keep • Berries or other
ease. For more of Blintzes, long a staple in Eastern a few filled blintzes in the fridge or fresh fruit
her recipes, visit
Europe, are related to Russia’s blinchiki freezer, so that with just a simple pan • Crème fraîche
jillhough.com.
and Hungary’s palacsinta. In addition sear, they’re ready to serve. • Maple syrup or honey
GO
BEYOND
TOSCA RENO PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, HERB PHOTO LILIGRAPHIE@SHUTTERSTOCK.COM, SAUCE PHOTO MELICA@SHUTTERSTOCK.COM
THE RECIPE
The best recipes, in my experience, are not recipes at all but a magical coming
together of at-their-peak ingredients, resulting in a memorable meal so
delightful it’s hard to duplicate. Late summer into the fall might just be the
perfect time to enjoy “no-recipe” cooking.
I remember reading a wonderful article much else. Not a word was written in a soothing, nonconfrontational manner,
by Canadian media personality Peter recipe format. I felt I had stumbled onto about the creation of food. The tale was
Gzowski about how he cobbled together something, a treasure, which didn’t read woven from ingredients and the happy
meals with a bottle of sherry in one like the usual recipe with a long list of ending was the meal. It made the entire
hand and an assortment of ingredients intimidating, hard-to-find ingredients, process so much more enjoyable. And it
in the other. He didn’t always know but a story being told of how to create inspired me to tell my own story using
how the meal was going to turn out, but food that fed both the body and soul. ingredients I had found, purchased or
the adventure of creating an entirely new I immediately cobbled together my grown. I held firmly to my belief that
dish was the point for him. As I read own ingredients with wine in hand (this what would result would indeed be
on, a surprise lay among his words – a was an occasion after all) and I began palatable, a story of its’ own making.
recipe for a hearty stew – embedded in to repeat Gzowski’s food story. In the (See my recipe “In a Canadian Stew”
his story. The stew had been assembled process, I realized that what I appreci- from the The Eat-Clean Diet Cookbook
from peak-season ingredients he had ated about this way of cooking was the [Ballantine Books, 2007].)
on hand, spices from his pantry, lean nonintimidation factor. It was as if the Thus, I began a lifelong search for
stewing beef from the butcher’s and not author were telling me a bedtime tale in the simplest cooking stories possible.
PERFECT PEELER
The Kuhn Rikon Garlic Peelers
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Cool tools
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your knives are always in top form.
$18, josephjoseph.com
UNDER $25
Time-saving kitchen gear at a fraction of the cost.
BY LAURA SCHOBER
VEGGIE CLEANER
Featuring a flexible three-sec-
tioned brush and stiff bristles,
the Cuisipro Flexible Vegetable
Brush cleans vegetables of all
WHAT A HOOT! shapes and sizes, from carrots
Liven up your kitchen space with the mesmer- to potatoes. It thoroughly
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and makes a fun addition to any household. accommodate different sizes
$25, pier1.com and shapes of veggies.
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SUSTAINABLE SHEET
A reusable, nonstick and healthy alternative to aluminum
foil, parchment and wax paper, the COOKINA Cuisine
Reusable Cooking Sheet is made with a nontoxic plastic
polymer. This PFOA-free cooking sheet can accommodate
oil- and fat-free cooking, plus it eliminates mess since the
sheet simply comes off the baking tray or pan.
$13, cookina.co
Editors’
Choice
COOK LIKE NONNA
Make delicious ravioli with
the cheesy, saucy and herby
fillings of your choice with
the Norpro Jumbo Ravioli
Maker with Press. The kit can
accommodate up to 10 ravioli
at a time, and is a cinch to use
for cooks of all levels.
$25, amazon.com
COMFORT CHOPPER
The T-fal Food Chopper’s rotating stainless steel blades
work quickly to make food prep a breeze. Featuring a
lock-down plunger for storage purposes, the Chopper
is a workhorse when it’s in action, allowing you to chop
fruits, veggies, herbs and nuts with ease.
$15, walmart.com
MENU 1
SCRUMPTIOUS BRUNCH :
SUPERMARKET
GUIDE
Clean Eating–
approved flours
+ = 536
FLOURS PHOTO S_PHOTO/SHUTTERSTOCK.COM, JICAMA PHOTO JIANG HONGYAN/SHUTTERSTOCK.COM, CULINARY TOOLS ICONS HEIN NOUWENS/SHUTTERSTOCK.COM, BEETS PHOTO SVETIANA FOOTE/SHUTTERSTOCK.COM
and meals for Calories
fall baking!
PARTY POPPERS:
How to buy, store
and prep jicama.
+ + = 197
Calories
(when
shared
Coconut Tofu Dippers with Mango Curry Sauce, p. 54 with 3
Salted Caramel Pecan Cookies, p. 90 loved
Apple Cheddar Chicken Quesadillas with Pumpkin Dip, p. 62 ones)
MENU 3
+ = 416
Calories
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Go Ahead, Ask
Me Anything!
Find out how to get your kids to eat healthier,
plus the lowdown on intermittent fasting. alternate days, but allowed them to
eat whatever they wanted on non-fast
BY JONNY BOWDEN, PhD, CNS
("feast") days. “We found that fasting
can reduce cell proliferation rates in
How can I get my kids to eat better? skin and breast,” said lead researcher
If you don’t have the perfect answer to that question, don’t feel bad. Just Krista Varady. “That’s equivalent to
A about everyone in the world is trying to figure that one out. A recent a decrease in both breast and skin
study published in The American Journal of Clinical Nutrition may help. cancer risk.”
Researchers looked at something very basic to healthier eating – portion Varady’s mice studies have been
control – and found that the amounts parents served themselves were signifi- followed up with nearly 20 human
cantly associated with the amounts they served to their children; and that the trials, and the results have been im-
amounts they served to their children strongly predicted the amounts their pressive. On "fast" days, participants
kids consumed. In some cases, this resulted in children consuming adult-sized ate up to 500 calories and on "feast"
portions. That’s a huge finding, one that confirms that what parents do at days they ate whatever and however
home has a big impact on what their kids do away from home, at least with much they wanted. Alternate-day
this important aspect of eating (and hopefully with other things as well!). fasting appears to lower measures
My own feeling is that kids will mimic what their parents do. If you of cardiovascular risk and help with
want your kid to eat nuts and apples instead of Doritos, get the Doritos out weight loss, regardless of whether
of the house, stock up on nuts and apples, and one's regular diet is high or low fat.
eat them yourself – and often. Your kids may Importantly, research has shown that
complain at first, but eventually dietary compliance with the program
they’ll eat what’s is high (86% in one study). And the
around, espe- consistently promising results seem to
cially if they be amplified when you throw exercise
see you doing into the mix – one study showed that
the same. while either alternate-day fasting or
exercise reduced body weight and
had favorable effects on cholesterol,
professional is in order.) The major- subjects who did both had superior
Q I’ve been hearing ity of people doing fasts and cleanses results when compared to the subjects
about intermittent are doing them for the wrong reason: who only exercised or only fasted.
fasting. What’s it about? weight loss. We’ve known for a while that
Let’s get the fasting and weight- Even though you may lose weight eating less calories can produce a
A loss issue out of the way first. quickly, it’s temporary. Fasting can bunch of health benefits, largely by
CHILD PHOTO SERHIY KOBYAKOV/SHUTTERSTOCK.COM
"Fasting" refers to an extended period induce metabolic changes and hor- turning on a group of genes (known
of time in which you consume no monal dysregulation that can make as the SIRT genes), which are involved
food, typically for 3 to 7 days, while losing body fat more difficult. with longevity, and also by producing
"intermittent" fasting refers to not Weight loss aside, there may be less metabolic wear and tear. I suspect
eating, or eating less, for much shorter some real benefits for “intermittent that intermittent fasting – in one
periods – typically 8 to 24 hours. Un- fasting,” especially in the form of "al- form or another – is going to
supervised fasting is a terrible strategy ternate-day fasting." Researchers at turn out to have a lot of advocates.
for weight loss. (I say “unsupervised” the University of California, Berkeley, But it’s still a little too early to recom-
for special medical or spiritual cases, fasted mice on a reduced-calorie diet mend it without reservation. We’ll
where a fast supervised by a health (25% of their usual dietary intake) on keep you posted!
Your CE
Recipe Guide
Scrumptious, budget-
friendly meals the whole
family will adore.
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.
SANDWICHES
PG BREAKFASTS & SMOOTHIES
•••
47 • Pork, Corn & White Bean Sloppy Joes
50
53 ••
Sweet Potato Breakfast Burritos
Quinoa Crunch Yogurt Parfaits
62 • Apple-Cheddar Chicken Quesadillas WITH
PUMPKIN DIP
70 Jambalaya-Inspired Quiche
WITH SPELT CRUST
63 • Crispy Fish Sandwiches WITH RANCH SAUCE
• ••
WITH MANGO CURRY SAUCE
71 • Biryani-Style Chicken Kamut
60 Tex-Mex Quinoa Bake
• •
PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN
Caramel Cookies
Almond, coconut and pecan flours combine to create a moist
cookie base while homemade salted caramel and candied
pecans top it off for an indulgent (gluten-free!) treat.
BY KARLA KLEIN, PHOTOGRAPHY BY LAURA WRIGHT
• 2 cups almond flour/meal and ¾ cup Sucanat and bring to a simmer, CARBS: 19 g, FIBER: 3 g, SUGARS: 15 g, PROTEIN: 4 g,
stirring constantly. Once mixture begins SODIUM: 123 mg, CHOLESTEROL: 0 mg
• ½ cup pecan flour/meal (NOTE: Make pecan
flour yourself by grinding pecans in a nut to boil, add 1½ tsp vanilla and salt, stirring
grinder or in a small food processor.) constantly. Cook caramel until thickened and
red-brown in color, 4 to 5 minutes. Remove
from heat, pour into a glass bowl and set
aside to cool for at least 5 minutes.
NOTE: Recipe
yields extra
candied pecans.
Use them in
salads, on
baked goods,
over yogurt or
as a snack eaten
out of hand.