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45 FAST & FRESH 30-MINUTE RECIPES!

The

&
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c
i
u
Q
Issue
y
s
Ea

JUNE 2016

PREP SUNDAY,
EAT HEALTHY ALL WEEK!

7 CLEAN
EATS
That Slim
Naturally

ALLDAY
ENERGY

YOUR
SIMPLE
SUMMER
MEAL
PLAN

DECONSTRUCTED
BAGEL & LOX
SALAD

Supper
Salads

Genius
5-Ingredient
Meals

BURSTING
WITH GOOD
HEALTH

FOIL-PACK DINNERS

FOR BUSY WEEKNIGHTS

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contents

The Quick & Easy Issue

Clean Eating

44

JUNE 2016

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

54

FRESH FOIL-PACK FARE

64

QUICK-FIX MEALS

Get grilling with these


effortless, no-mess foil-packet
meals. By Marianne Wren

When you need dinner on


the table pronto, these fresh
and delicious 5-ingredient
recipes will save the day.
By Abigail Wolfe

72

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

78

YOUR 1-WEEK CLEAN


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

45 FAST & FRESH 30-MINUTE RECIPES!


The

Quick &Issue
Easy

JUNE 2016

PREP SUNDAY,
EAT ALL WEEK!

P.

7 CLEAN
EATS
That Slim
Naturally

32

P.

82

P.

44

P.

54

ALLDAY
ENERGY

P.

P.

78
64

The Baja Grilled Peach Salad


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

YOUR
SIMPLE
SUMMER
MEAL
PLAN

Genius
5-Ingredient
Meals!

Supper
Salads

BURSTING
WITH GOOD
HEALTH

cleaneating.com
JUNE 2016 $5.99 US

FOIL-PACK DINNERS

Please display until 06/28/2016

FOR BUSY WEEKNIGHTS

On our June 2016 cover we feature the


Deconstructed Bagel & Lox Salad with Dijon Dressing,
p. 48, Photography by Ronald Tsang,
Food Styling and Prop Styling by Terry Schacht

Features the nostalgic

FREE GIFTS!
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and Recipe!

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inches
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country imagery of artist


Dona Gelsinger

Heirloom Porcelain cookie jar

is shaped like an old-fashioned


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Delightfully detailed hand-

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Dona Gelsinger, Little Angel Publishing, Inc. White City, OR. All Rights Reserved.
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contents

84

64

Gourmet-style meals ready in


30 minutes or less using just
5 ingredients.

be inspired
30

CLEAN LIVING

84

GEAR & GADGETS

88

SWEET TOOTH

eat smart
18

88

A strawberry and pistachio frozen


treat you can make easily in a pan
no ice cream maker required.

54

Have your wish list


handy while perusing
CE's must-haves
for easy summer
entertaining.

BITS 'N' BITES


Food, health and
nutrition news you
can use.

26

SUPERMARKET GUIDE

42

ASK DR. JONNY

Keep your guests


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

82

A chemical-free glass
cleaner thats kind to
both your health and the
environment.

Cool culinary gadgets and


accessories to make all
your patio dreams come
true.

Beat the heat with a sweet


and creamy strawberry
pistachio frozen yogurt.

Discover CEs best coldbrew coffee picks.

Jonny Bowden tells it


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

how to
32

KITCHEN CONFIDENTIAL

40

KITCHEN TOOLS

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

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

From rinsing berries to


draining chia and quinoa,
discover the top-reviewed
colanders and sieves of
the moment.

Yelda, Florencia, and Eufrasia


taste pure love as they inspect
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ce online

Still Hungry? DIG INTO MORE CE


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

PUT SOME FISH


ON YOUR DISH

NEWSLETTER
Did you know you can
receive the best of Clean
Eating every week in your
inbox? Dont miss our top
recipes, step-by-step
tutorials, the latest health
news and tested tips from
our expert bloggers.
Maximize your cleaneating lifestyle. Sign up
for our newsletter at

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

Follow us on:

Facebook.com/cleaneatingmag

Pinterest.com/cleaneatingmag

Clean Eating

JUNE 2016

cleaneating.com/newsletter.

Twitter.com/cleaneatingmag

Instagram.com/cleaneatingmag

YouTube.com/cleaneatingmag

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

Rich in amino acids and


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

TM

!
W
NE
This is the best tasting plantbased protein Ive ever had!

DANICA PATRICK

Professional Race Car Driver

Healthy & Organic


meets

Delightfully Delicious

20g PLANT-BASED PROTEIN


7g FIBER
FRUIT & VEGETABLE BLEND
GLUTEN FREE GF
NON-GMO GMO

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

IN THE VITAMIN AISLE

clean eating // editor's letter

What is Clean Eating?


The soul of clean eating is consuming food the
way nature delivered it, or as close to it as
possible. It is not a diet; its a lifestyle approach
to food and its preparation, leading to an
improved life one meal at a time.
Eat five to six times a day three meals and
two to three small snacks. Include a lean
protein, plenty of fresh fruit and vegetables,
and a complex carbohydrate with each meal.
This keeps your body energized and burning
calories efficiently all day long.

Eating
Simplified
through a busy week with energy
to spare. Continue saving time
and money and whip up dinner
fast with 5-ingredient meals that
taste gourmet on page 64. And for
breezy weeknight meals, try our
3-step meal salads on page 44 and
unbelievable foil-pack dinners
(p. 54) that can be cooked on the
grill or in your oven. These glorious
little bundles pack everything you
need for a satisfying supper in one
pouch and they are tasty enough
for company and leave you with
no dishes to clean. Finally, prep
everything you need for a week of
clean eating on Sunday and just
grab and go and reheat throughout
the week (p. 32). Because weve
received such overwhelming praise
for this department by talented
recipe developer and culinary
instructor Amy Symington, I am
thrilled to announce it will now
be a regular fixture in every issue,
helping you to eat clean all week
long with just an afternoon of work.
It doesnt get any easier than that!

Alicia Rewega
Editor-in-Chief

Write to us! Were listening.


CEeditorial@aimmedia.com

Drink at least two liters of water a day,


preferably from a reusable canteen, not plastic;
were friends of the environment here! Limit
your alcohol intake to one glass of antioxidantrich red wine a day.
Get label savvy. Clean foods contain short
ingredient lists. Any product with a long
ingredient list is human-made and not
considered clean.

Avoid processed and refined foods


such as white flour, sugar, bread and pasta.
Enjoy complex carbs such as whole
grains instead.
Know thy enemies. Steer clear of anything
containing trans fats, anything fried or
anything high in sugar. Avoid preservatives,
color additives and toxic binders, stabilizers,
emulsifiers and fat replacers.
Consume healthy fats (essential fatty acids,
or EFAs) every day.
Learn about portion sizes and work toward
eating within them.
Reduce your carbon footprint. Eat produce
that is seasonal and local. It is less taxing on
your wallet and our environment.

Shop with a conscience.


Consume humanely raised, local
meats and ocean-friendly seafood. Visit
seachoice.org for a printable pamphlet.
Practice mindful eating. Never rush through
a meal. Food tastes best when savored.
Enjoy every bite.
Take it to go. Pack a cooler for work or
outings so you always have clean eats
on the go.
Make it a family affair. Food is a social
glue that should be shared with loved
ones. Improve the quality of your familys
life along with your own.

Clean Eating
Clean Eating

JUNE 2016

cleaneating.com

PHOTO PAUL BUCETA

That was easy. Is there


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

Choose organic whenever possible.


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

New Look,
Same Great
Taste!

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

www.drpraegers.com

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

VICE PRESIDENT, GENERAL MANAGER

Alicia Rewega

Kim Paulsen

Editorial

GROUP PUBLISHER CLEAN EATING,

FOOD EDITOR Andrea Gourgy


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

VEGETARIAN TIMES, BETTER NUTRITION


AND AMAZING WELLNESS

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ASSOCIATE PUBLISHER

DIGITAL EDITORIAL ASSISTANT Abby Levene

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DIGITAL INTERN Katie Garry


NUTRITION CONSULTANT Antonina Smith

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

Recipe Creators

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Kathrin Brunner, Kate Geagan, Pamela Salzman,


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RESIDENT FOODIE Julie OHara

EAST COAST SALES DIRECTORFOOD

Contributors

EAST COAST SALES DIRECTORVHMS*

Jonny Bowden, Kathrin Brunner, Theona Layne,


Ashlea Miller, Karen Morse, Erin Silver,
Amy Symington, Sarah Tuff Dunn

WEST COAST SALES DIRECTORFOOD

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

Food Stylists
Bernadette Ammar, Terry Schacht,
Marianne Wren

Advertising Sales
Dan Vincent | 770.437.0861
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MOUNTAIN AND WEST COAST SALES DIRECTORVHMS*

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cydschofield@gmail.com
MARKETSCENE ADVERTISING MANAGER

Elizabeth Regan | 303.625.1625


eregan@aimmedia.com

Prop Stylists
The Food Group, Terry Schacht

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

EXECUTIVE CHAIRMAN Efrem Zimbalist III


CHIEF EXECUTIVE OFFICER & PRESIDENT

Marketing & Web

Andrew W. Clurman

MARKETING DESIGNER

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SENIOR DIGITAL DEVELOPER

Alan Zucker

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

2016 by Active Interest Media, Inc. All rights reserved.


No part of this magazine may be reproduced in any manner
without written permission from the publisher.

10

PLEASE NOTE: All readers are advised to consult their


physician before beginning or adding a new fitness regimen or
changing their diet. Clean Eating does not accept any responsibility
for injury sustained as a result of following the advice or suggestions
contained within the content of this magazine.

Clean Eating

JUNE 2016

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

Distribution
Clean Eating (ISSN 1913-7532, USPS 003-610)
is published nine times per year (Jan/Feb, March, April,
May, June, Jul/Aug, Sept, Oct, Nov/Dec) by Cruz Bay Publishing,
Inc., an Active Interest Media company. Advertising and editorial
offices at 2520 55th St, Ste 200, Boulder, CO 80301.
The known office of publication is 5720 Flatiron Pkwy,
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VITALINA RYBAKOVA/SHUTTERSTOCK

DIRECTOR, FOREIGN EDITIONS

Dayna Macy | dmacy@aimmedia.com

Love me because
Im healthier

than you thought.

I cant help it if my rich, buttery taste seems a


bit indulgent. Im really an all-natural tree nut
packed with nutrition. Hey, does all this thiamin
and manganese make my Omega-3s look
fat? (Dont worry, its the good fat.) OK, Im
clearing my schedule. How does mid-day look?
After your workout? Snack time?
Whenever youre hungry, Im here.

Thats me at your local store,


waiting for you in the snack aisle.

AVAILABLE IN
SIX DELICIOUS
VARIETIES:

RoyalHawaiianOrchards.com
2016 Royal Hawaiian Macadamia Nut, Inc.

advisory board & letters

Meet Our Experts

We Hear You!

outside before they should be thrown away?


CHRISTINE KIRKLAND, LOS ANGELES, CA

A: According to the United States Department of Agriculture (USDA),


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

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

Recipe Lessons

JILL SILVERMAN HOUGH

Added rosemary and olive


oil to the quinoa flatbread
for my Clean Eating
Academy recipe exercise.
Tasty! Risotto Ive never
had porcini mushrooms
before glad to have had
the excuse to try them!

Our Culinary & Nutrition Advisers


jonny bowden

julie ohara BA

PhD, CNS

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

Clean Eating's Resident


Foodie, recipe developer
and writer. Her work has
been featured in Shape,
Vegetarian Times and National
Geographic Traveler, among
other magazines.

erin macdonald RDN


tiffani bachus RDN

kathrin brunner CNP

Clean Eating Academy


instructors, co-owners of
the U Rock Girl nutrition
and training program
(URockGirl.com),
registered dietitians and
nutrition, fitness and
wellness experts.

james smith MBA


Clean Eating Academy
instructor and the Culinary
Programs and Operations
chair at Centennial College
with more than 25 years of
experience. He completed
his culinary training at
George Brown College.

heather bainbridge
BSc, MA, EdM, RD, CDN

Certified dietitiannutritionist and registered


dietitian who specializes
in counseling clients to
achieve a healthier weight
and improve conditions
including type 2 diabetes
and heart disease.

12

Clean Eating

JUNE 2016

Clean Eating's "Clean Living"


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

marianne wren
BA, CC

As both a recipe developer


and food stylist, Wren has
worked with print and
advertising clients. She
completed her culinary
training at Dubrulle French
Culinary School and The
Culinary Institute of America.

jill silverman hough


Recipe developer, culinary
instructor and author of the
100 Perfect Pairings series
and co-author of The Clean
Plates Cookbook (Running
Press, 2012).

Chelle Stafford, Chandler, AZ

Learn more about the Clean Eating


Academy at cleaneating.com/cea.

TAG US IN YOUR POSTS WITH HASHTAG

#CleanEatingMag
@BEAUTY.BY.BAKER
via Instagram

Started Easter feasting


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

Super Smoothie Bowls


This morning, I made The Mango Sunshine
smoothie bowl (p. 64, April 2016). Ingredients
include mango, almond milk, turmeric and chilled
cooked cauliflower. Believe me, I couldn't taste the
cauliflower. There's no added sugar: The mango is
sweet enough on its own. It was scrumptious.
Cynthia Cozad-Rudinger, via Facebook
Tell us what you thought of this issue by emailing us at
CEeditorial@aimmedia.com. Plus, get bonus recipes
and more clean-eating content on social media.

JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK, KATHRIN BRUNNER PHOTO BY AMBER ELLIS, CREATING LIGHT STUDIO, JAMES SMITH PHOTO BY 5IVE15IFTEEN PHOTO COMPANY,
HEATHER BAINBRIDGE PHOTO BY GRAIG JOLLEY, MARIANNE WREN PHOTO BY PIERRE GAUTREAU, JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, QUINOA FLATBREAD RECIPE PHOTO BY CHELLE STAFFORD

Q: How long can barbecue and picnic foods keep safely

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

eing a health and nutrition


correspondent means that companies
frequently send me their products,
and ask for my stamp of approval. Most
of the time I dive into research, give the
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Like many people out there, one of
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You will be astounded by the taste and the
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With more than a healthy dose of
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INVIGOR8.
Turns out, he was right about the taste.
After one sip I thought there is no way
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Still sceptical, I looked up the reviews

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kale, spinach, broccoli, alfalfa, and chlorella,
and clinically tested cognitive enhancers
for improved mood and brain function.
The company even went a step further by
including a balance of pre and probiotics
for optimal digestive health, uptake, and
regularity and digestive enzymes so your
body absorbs the high-caliber nutrition you
get from INVIGOR8.
As a whole-foods nutritionist with
a thriving practice, I understand the
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A company spokesperson confirmed a
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or by calling 1-800-958-3392.

contributors

KATE
GEAGAN
NUTRITIONIST/AUTHOR
PARK CITY, UT

JENNIE SCHACHT

BRANDON BARR

JONNY BOWDEN

COOKBOOK AUTHOR/FOOD
WRITER/EDITOR

PHOTOGRAPHER

AUTHOR/CONSULTANT/
NUTRITIONIST

OAKLAND, CA

Ive had a camera in my hands since I can


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

"We all have times when we need to quickly


put something healthful and delicious on
the table, with limited expense, says Jennie
Schacht, who created the scrumptious
weeknight recipes in Budget-Stretching
Dinners (p. 72). When Schachts not writing,
she enjoys improving her photography skills
and spending time in the kitchen fermenting
veggies and baking breads and desserts.

14

Clean Eating

JUNE 2016

TORONTO, ON

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

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

Kate Geagan's love affair with healthy


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

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5.

recipe index

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

Quick (under 45 minutes)


Freezable
Vegetarian (may contain eggs and dairy)
Gluten-Free
Make it gluten-free Recipe contains soy
sauce, miso, Worcestershire sauce and/or tamari. All
of these ingredients are available in gluten-free and
regular varieties.

Asparagus, Pea &


Navy Bean Wheat
Berry Risotto
P. 34

Sweet-And-Sour
Tempeh
P. 38

Ginger Shiitake
Noodle Foil Packs
WITH EGGS

P. 60

Burrata
Mushroom Bites
P. 70

Open-Faced
Veggie Melts

Asparagus & Lemon


Ricotta Flatbread
P. 73

Savory French Toast

Mediterranean
Hummus Plate

Mediterranean
Quinoa

WITH SMOKED
MOZZARELLA

P. 70

16

Clean Eating

JUNE 2016

WITH CREAMY MUSHROOMS


& POACHED EGGS

P. 74

WITH SMOKY CHICKPEAS

WITH RED BEETS

P. 74

P. 81

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

GRAINS & VEGETABLES

Legend

SALADS & PASTAS

Freckled Leaf
Lettuce

CBLT Grain Salad


P. 36

The Riviera Salad

Deconstructed
Bagel & Lox Salad

Zucchini Carpaccio

The Baja Grilled


Peach Salad

WITH GOAT CHEESE,


SPICED PECANS & BROWN
TURKEY FIGS

WITH CHAMPAGNE
VINAIGRETTE

P. 47

WITH DIJON DRESSING

WITH WHITE BEANS, BASIL &


PINE NUTS

P. 48

P. 48

WITH SPICY CASHEW


DRESSING

P. 51

P. 29

DIPS & SPREADS

Tossed Antipasto

Seven-Layer Salad

WITH PECORINO-ROMANO
VINAIGRETTE

WITH BLUE CHEESE


DRESSING

P. 53

P. 53

Lemony AngelHair Pasta WITH


CHICKEN & ASPARAGUS

P. 68

POULTRY

Broccoli &
Spring Onion
Mac n Cheese
P. 72

Creamy Dill &


Cannellini Bean Dip
P. 33

Lemon &
Shallot Macadamia
Nut Spread
P. 35

BEEF

Foil-Pack Grilled
Asian Chicken Wings
P. 60

Orange & Mango


Chicken Foil Packs
P. 63

Curried Apricot PanRoasted Chicken

Foil-Pack Meatball
Subs
P. 57

Kimchi Beef Burgers


P. 66

Grilled Steak &


Romaine Hearts

WITH BROCCOLINI
AMANDINE

WITH TANGY DATE SAUCE

P. 67

P. 81

SEAFOOD

DESSERTS & SNACKS


NUTRITIONAL
VALUES

Lobster Tail
Foil Packs

Grilled Fish Tacos

Fruit-Flavored
Ice Cubes
P. 33

Grilled Dark Cherry


Crumble
P. 59

Strawberry Pistachio
Frozen Yogurt
P. 88

WITH LEMON CHIVE BUTTER

WITH SPICY CITRUS SLAW &


SRIRACHA CREMA

P. 57

P. 75

The nutritional values


used throughout Clean
Eating are calculated
with the use of The
Food Processor SQL
(Esha Research) and
are provided by food
manufacturers or
found in the USDA
NationalNutrient
Database.

JUNE 2016

Clean Eating

17

bits 'n' bites

MARKET NAMES: White pineberry,


pineberry strawberry, pineapple strawberry
SEASON: Spring to early summer.

PINING FOR

Pineberries
BY KAREN MORSE

EAT IT: Can be used the same


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

Though sometimes mistaken as a genetically modied fruit, the pineberry is


actually a fragrant hybrid of the South American strawberry variety Fragaria
chiloensis and the North American strawberry variety Fragaria virginiana,
which results in a conical white berry with red seeds. Youll nd these soft,
juicy berries in small quantities at gourmet grocers and specialty food stores.

HEALTH BENEFITS: A good


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

Try a new berry on for size this summer with this


nutritious strawberrylike fruit that tastes like pineapple.

18

STORE IT: These berries are


delicate and highly perishable,
so keep them refrigerated until
ready to eat and enjoy them as
soon as possible.

Clean Eating

JUNE 2016

PINEBERRIES BONCHAN/SHUTTERSTOCK

PREP IT: Wash just before eating, as


moisture will shorten their shelf life.

Opt for pure maple syrup in small


amounts over pancakes, parfaits
and in your clean-eating desserts,
all found at cleaneating.com.

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

Maple Syrup:
A Brainy New
Superfood?

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

chew
on this

93

eating unhealthy foods can lead to


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

Cut down on sodium by seasoning foods like


scrambled eggs, meats and sauces with avorful
spices like paprika, turmeric and chile powder
instead of salt. Not only will these perk up your
dishes, but they'll also add plenty of health-boosting
benets since many spices have anti-inammatory
properties and are rich in antioxidants.

Maple syrup might be more than


just a sweet treat for your taste
buds. Two new studies reveal that
it could help prevent Alzheimers
and other brain diseases.
One study conducted on test
tubes, led by Donald Weaver, PhD,
director of the Krembil Research
Institute at the University Health
Network in Toronto, found that
a maple syrup extract prevented
two brain cell proteins (beta
amyloid and tau peptide) from
clumping together and folding
the wrong way. When cellular
proteins accumulate, they form
the plaque that has been linked
to Alzheimers disease and other
neurodegenerative diseases.
A similar study, led by Navindra
Seeram, PhD, of The University
of Rhode Island, showed that the
extract also reduced inflammation
created by microglial brain cells
(the primary immune cells of
the central nervous system that
defend against illness-causing
organisms) in addition to
protecting neurons.
Dont start guzzling gallons of
syrup Elf-style just yet, however.
Further research is needed
to pinpoint the compounds
responsible for the effects and
to see if the results can be
mimicked in people.
Dr. Seeram recommends darker,
pure maple syrups, which pack
more healthy compounds, and
avoiding pancake syrup, which
often contains high-fructose corn
syrup and other additives.

JUNE 2016

Clean Eating

19

bits 'n' bites // the happening

From get-glowing beauty


bevvies to the latest on
GMO labeling, find out
whats simmering in the
food world now.
BY LAURA SCHOBER

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

20

Clean Eating

JUNE 2016

BEAUTY DRINKS

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

While science hasnt yet found the fountain of youth,


beauty waters, juices and powders are taking us one step
closer as a number of brands release products designed
to slow down the clock. With concoctions containing
beauty-boosting and anti-aging ingredients like collagen,
algae, rosewater, charcoal, chlorella and borage oil,
these products are great for improving the look of skin
from the inside out and strengthening hair and nails. CE
recommends Juice Press Anti-Aging Raw Juice Blend,
Sakara Beauty Water and The Beauty Chef Glow Inner
Beauty Powder.

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

GMO LABEL TRANSPARENCY


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

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

THE
HEALTHY
SCOOP

With 8 GRAMS of
P LANT- P OWERED
P ROTEIN

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

bits 'n' bites

Why Meal Times Matter


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

22

Clean Eating

JUNE 2016

Have you ever watched a movie while


munching away on your favorite
snack, only to discover your fingers
scraping crumbs from the bottom of
the bag moments later? For many of
us, this is all too common. But dont
blame all the mindless munching on
a lack of willpower.
According to a new study
published in Food Quality and
Preference, snacking to loud music
or watching loud TV may cause you
to eat more.Sound is an interesting
sensory cue because the sound
creates natural reminders of the
eating experience as long as you
can hear the sound of your food,
you are more aware of how much
you are eating, says Gina Mohr,
PhD, study co-author and assistant
professor of marketing at Colorado
State University.
Study participants, who ate
crunchy snacks (pretzels, cookies and
pita chips) while listening to loud
ambient noise, consumed more than
those who snacked while listening to
soft ambient noise. Researchers call
this phenomenon the crunch effect.
To avoid slipping into a mindlesseating trance, pay attention to the
sound and feel of each morsel as
you eat. Attending to the sound
the food makes is one way that you
can reduce your food consumption,
says Mohr.And as we all know,
eating fewer calories is a key factor
to successful weight maintenance or
weight loss.

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

The Crunch Effect


Domino and C&H Organic Blue Agave Nectars

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

dominoagave.com | chagave.com
2016 Domino Foods, Inc.

bits 'n' bites // ask the dietitians

ASK OUR

dietitians
Got a food question?
We have the answers.

What are the health benefits of seaweed?

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

Can fish oil help with weight loss?

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

metabolizing cells, which can assist in weight loss.


Registered dietitians Tiffani Bachus and Erin Macdonald are the co-founders and creators of
URockGirl.com, a website dedicated to promoting wellness and a healthy, balanced lifestyle.

24

Clean Eating

JUNE 2016

Do you have burned


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

chew
on this

#58

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

ADAPTOGENS 411

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

Curious about adaptogens? Find out how to safely


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

Look for our

11 New
delicious items!

ASIAN GINSENG: Helps the body in its ability


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

Find Dr.Praegers
in your
grocers freezer.
MANUFACTURERS COUPON

EXPIRES 12/31/16

RHODIOLA: Relieves anxiety and depression; combats


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

ELEUTHERO: Helps improve memory, feelings of


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

$1.00 OFF

Any Dr. Praegers Purely Sensible Foods Product


NOT ELIGIBLE FOR DOUBLE COUPONING RETAILER: We will reimburse you the face
value of this coupon plus 8 handling provided you and the customer have complied
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presented coupons must be shown on request. Any other application may constitute
fraud. Coupon void where prohibited, taxed or restricted. Consumer must pay any
sales tax. Cash value .001. Reproduction of this coupon is expressly prohibited.
Mail to: Dr. Praegers, Inmar Dept. #80868, One Fawcett Drive, Del Rio, TX 78840

bits 'n' bites // supermarket guide

ICE, ICE BABY


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

The Clean Eating teams latest obsession?


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

Chameleon Cold-Brew Caramel


Coffee Concentrate
A hint of sweet caramel perks up this
zero-sugar dark coffee thats made from
fair tradecertified and organic handselected beans from Central and South
America. $10, at Target stores nationwide

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

Roasted fair-trade, organic coffee beans


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

Califia Farms Concentrated


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

Installation Cold Brew


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

26

Clean Eating

JUNE 2016

PHOTO BY VINCENZO PISTRITTO, DOG PHOTO WAVEBREAKMEDIA/SHUTTERSTOCK

Secret Squirrel Cold-Brew


Coffee 3x Concentrate

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

Beef Bourguignon
MAKES 14 TO 16 ROUNDS.

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

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

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bits 'n' bites

Sampling the
Gifts of the

Sea d Shore
BY JENNIFER DAVIS-FLYNN

The fresh and local culinary philosophy


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

28

Clean Eating

JUNE 2016

Spain, takes great pride in his rotating


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

says, speaking of the bees. They dont


have a name tag, but they work hard.
The fresh produce, sea salt and
honey come together at Terraneas
marsel restaurant, popular for its
multi-course seasonal tasting menus
and wine pairings. The restaurant
also has its own herb garden on-site.
Standout menu items have included
fresh abalone pulled from the sea and
caramelized Brussels sprouts dusted
with sea salt. But its the magnicent
beauty of this seaside sanctuary that
truly delights the senses. Terranea
blends seamlessly with its surroundings,
inviting you to relax. Lie back, inhale
the salty air, and if youre lucky, watch
a pod of dolphins joyfully swim by.

PHOTOS COURTESY OF TERRANEA RESORT

Perched on the rocky coast of Rancho Palos Verdes, California, Terranea


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

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

Zest of 1 orange, plus 2 tbsp fresh


orange juice
cup olive oil
Sea salt and fresh cracked black
pepper, to taste

INGREDIENTS:

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

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

MAPLE THYME VINAIGRETTE


cup pure maple syrup
1 shallot, minced
3 tbsp fresh picked thyme leaves
Zest of 1 lemon

4 OFF

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

cheese to each plate. Top each salad


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

bits 'n' bites // clean living

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

Its time to ditch the blue stuff and the


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

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

EQUIPMENT:
2 small Mason jars and lids
1 spray bottle

ONE: To a small Mason jar, add lemon


peels and cover with cup vinegar.
Close jar with lid.
TWO: To another small Mason jar, add
dried lavender buds and cover with
remaining cup vinegar. Close jar with lid.
THREE: Allow peels and buds to infuse for
2 weeks.
FOUR: After 2 weeks, strain out peels and
buds and combine infused vinegars in a
spray bottle; dilute with 2 cups water.
TIP: Use on glass, mirrors, ceramic
tiles and stainless steel. Avoid using on
granite, marble and stone tiles as these
surfaces could get damaged by the
acidic ingredients in this cleaner.
Kathrin Brunner is a Toronto-based nutritionist and yoga
teacher. She has a passion for holistic living and is a superavid DIYer who has created several lines of natural bodycare products. Brunner teaches at The Institute of Holistic
Nutrition and has a private practice that offers a variety
of workshops, corporate talks and yoga classes. Visit her
website at fortheloveofbody.com.

30

Clean Eating

JUNE 2016

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

INSTRUCTIONS:

Cleaning
Wizards

Dont be fooled by the pure ingredient


lists of these plant- and mineral-based
cleaners. When it comes to their
cleaning prowess, they pack a serious
punch. BY LAURA SCHOBER

MINERAL
MAGIC

PLANT-BASED
POWER

SUSTAINABLE
SPRAY

In the naturalcleaners category,


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

Puracy Natural Dish


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

The question is,


what cant this earthfriendly cleaner do?
Made with plantbased, non-abrasive
ingredients, Planet
All-Purpose Spray
Cleaner eliminates
dirt and grime from
countertops, carpets,
marble, ceramic
tiles, porcelain
sinks, ovens
and more.
$4 to $4.50,
planetinc.com

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*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.

how to // kitchen confidential

On the Menu

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

Whatever day of the week


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

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

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

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

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

STAYING HYDRATED:
Raspberry Lemon
Infused Water

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

CBLT Grain Salad


(See recipe, p. 36)

PREP WEDNESDAY
Mason jar salads these
will take you to Saturday

32

Clean Eating

JUNE 2016

1. DIP

2. Drink more

Make a homemade dip that doubles as a dressingto enjoy


with sliced raw veggies and prepared leafy greens. Try this
Creamy Dill & Cannellini Bean Dip with radishes, cucumbers
and carrots or toss it with romaine lettuce, shredded carrots,
red onion, cherry tomatoes and roasted fingerling potatoes
for an easy lunch.

Creamy Dill
& Cannellini
Bean Dip

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

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

NOTE: Add cup water


to recipe to thin out if using
for dressing.

INGREDIENTS:

NUTRIENTS PER SERVING


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

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

Get ready to drink more water this week. Staying away from
sugary refreshments, like concentrated juices and carbonated
sweetened beverages, is one of the best things you can do for
your health. And we dont have to tell you how important it is to
stay hydrated. However, plain old water isnt always as enticing
to drink. Spice up your H2O by adding fresh fruits like oranges,
grapefruit or strawberries, as well as herbs such as basil, mint or
cilantro. Try one of our favorite flavored fruit-cube combinations
youll be hydrated in no time!

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

INGREDIENTS:
1 lemon, zested and juiced
2 cups raspberries

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

Pour into ice cube trays and


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

Vegetables for dipping,


such as radishes,
cucumbers and carrots

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

JUNE 2016

Clean Eating

33

how to // kitchen confidential

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

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

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

GARNISH
cup chopped fresh flatleaf parsley

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

34

Clean Eating

JUNE 2016

TWO: Add garlic and thyme and saut


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

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

Lemon & Shallot


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

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

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

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

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

JUNE 2016

Clean Eating

35

how to // kitchen confidential

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

CBLT Grain Salad


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

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

INGREDIENTS:
COCONUT BACON

2 tsp pure maple syrup

cup unsweetened,
dried sliced coconut or
coconut flakes

Sea salt and ground black


pepper, to taste

tbsp pure maple syrup


1 tsp reducedsodium tamari
tsp smoked paprika
tsp grape seed oil

1 tsp Dijon mustard

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

EQUIPMENT:
3 1-liter Mason jars with lids

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

36

Clean Eating

JUNE 2016

coconut is crispy and lightly


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

DONT LET GREENS

GET ALL THE GLORY.


Layered Mexican
Bowl with Chipotle
Black Bean Crumbles

Eating more veggies has taken on a whole new look


and avor. Served up savory, light and satisfying, as a
snack or the main event, any way you veg is good for
both you and the Earth. Find a new favorite recipe at
MorningStarFarms.com. #WayToVeg

how to // kitchen confidential

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

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

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

1 tbsp pure maple syrup


1 clove garlic, pured
9 oz organic tempeh, sliced
into -inch-thick strips

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

TWO: Preheat oven to 375F.


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

NUTRIENTS PER SERVING


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

Your Cook Once SHOPPING LIST


PANTRY

PRODUCE

1 13.5-oz can coconut milk

1 bunch asparagus

3 cups of grain of your

2 small beets

choice (brown rice,


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

2 large carrots

38

Clean Eating

JUNE 2016

Vegetables for dipping

1 cucumber

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

1 lb fingerling potatoes

MEAT ALTERNATIVES

1 pint cherry tomatoes


1 tomato

for tempeh side


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

9 oz organic tempeh

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

seed cracker
Grape seed oil
Pure maple syrup

FRESH HERBS

Reduced-sodium tamari

bunch fresh dill

Sauerkraut

bunch of basil, optional

Smoked paprika

bunch chives, optional

Low-sodium soy sauce

bunch of parsley

Whole-grain bread or

JUICE
17 oz pomegranate juice

whole-grain rye bread and/


or bagels

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

Alicia Rewega, Editor in Chief.

45 FAST & FRESH 30-MINUTE RECIPES!


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how to // kitchen tools

2
1

The Coolest Colanders


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

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

quicker straining. Because


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

For straining small items


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

$20, bedbathandbeyond.com

$18, visit magikuchen.com/


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If you have limited cabinet


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colander is the pick for you.
Made of BPA-free silicone,
it has wide handles for easy
maneuvering and large
holes around the sides for

3. The Classic
RSVP ENDURANCE
PRECISION PIERCED
COLANDER

This 5-quart colander is


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

With a comfortable single


handle, this 8 x 4-inch
colander allows you to keep
your other hand free a
convenient feature when
multitasking in the kitchen.
It has feet that allow it to

sit above the sink surface


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

This colander marries two


materials stainless steel
for the main part that
holds and drains your food
and rubber-like handles
and feet for easy gripping.
This ensures your food
only touches non-leaching
material and the handles
dont get too hot when
draining foods like pasta.
$30, oxo.com
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TOVOLO SOAK &
STRAIN COLANDER

$20, surlatable.com
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CULINA 8-INCH
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STRAINER,
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With a double layer of


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of your smaller items fall
through, this sieve is a gem
to have in your kitchen.
We love that it has two
hooks to stabilize it over a
pot or a bowl.
$8, culinacollection.com

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

this two-in-one 5-quart


tool makes it easy. Simply
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drain the water. The two
pieces come apart for
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PHOTO BY VINCENZO PISTRITTO

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health // ask dr. jonny

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

42

Clean Eating

JUNE 2016

The omega-7 sold today as a


supplement comes from either
fish such as salmon or from a
plant known as sea buckthorn.
One excellent, widely available
brand is Barleans Heart Remedy.

Someone told me that citrus


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

Though most people get excited


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

SEA BUCKTHORN TIM UR/SHUTTERSTOCK, BERGAMOT SHOWCAKE/SHUTTERSTOCK

And other burning nutrition questions


du jour answered by revered
nutrition expert Jonny Bowden.

The Cleanest Oils


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

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

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

recipes

Zucchini Carpaccio
WITH WHITE BEANS, BASIL & PINE NUTS

FOOD & PROP STYLING TERRY SCHACHT

(See recipe, p. 48)

44

Clean Eating

JUNE 2016

Gorgeous

Salads

in 3 Steps
or Less!

Patio weather is the perfect time to turn seasonal


produce into a satisfying meal. These crisp salads are
all deliciously hearty with loads of fiber and protein
and can be made in 30 minutes or less.
BY PAMELA SALZMAN, PHOTOGRAPHY BY DARREN KEMPER

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

JUNE 2016

Clean Eating

45

recipes

Layers of healthful fiber: Containing


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

Seven-Layer Salad
WITH BLUE CHEESE DRESSING

(See recipe, p. 53)

46

Clean Eating

JUNE 2016

The Riviera Salad with Champagne Vinaigrette


SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES.

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

INGREDIENTS:

tsp sea salt

1 large head romaine lettuce,


torn (about 8 cups)

Ground black pepper,


to taste

4 cups mesclun salad mix


3 radishes, trimmed and thinly sliced
2 small raw golden beets,
peeled and thinly sliced
2 carrots, peeled and thinly sliced
large bulb fennel, cored and
thinly sliced
cup blanched lima beans
cup fresh mint, large
leaves chopped
cup fresh tarragon, chopped
4 oz feta cheese, thinly sliced

DRESSING
13 cup extra-virgin olive oil
(TRY: Castillo de Canena
Biodynamic Extra Virgin Olive Oil)

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

2 tbsp champagne vinegar


1 tsp Dijon mustard
1 tsp raw honey

JUNE 2016

Clean Eating

47

recipes

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

Zucchini Carpaccio

DRESSING

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

Dont be fooled by the simple ingredients list in this salad it has big flavor from
crunchy pine nuts and fragrant fresh basil. A mandoline helps slice the zucchini as thin
as possible, but you can also use a knife if you prefer. For added color, try adding cherry
tomatoes if you have some on hand.

INGREDIENTS:
4 small zucchini (or a combination
of zucchini and summer squash),
sliced 18 inch thick lengthwise
(NOTE: This is easy to do with a
mandoline, but you can also use
a very sharp knife or a vegetable
peeler.)
1 cups cooked white beans
(such as cannellini or great northern)
or 1 15-oz BPA-free can, drained
and rinsed
cup unsalted pine nuts, toasted

or in a bowl. Top with beans, pine nuts,


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

4 small green onions, thinly sliced


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

INSTRUCTIONS:
ONE: Layer zucchini slices on a platter

48

Clean Eating

JUNE 2016

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

Weve taken the classic flavors in a bagel


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

cup olive oil mayonnaise


tsp lemon zest, plus 1 tbsp fresh
lemon juice
1 small garlic clove, minced
tsp Dijon mustard
Sea salt and ground black pepper,
to taste

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

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

with White Beans, Basil & Pine Nuts

JUNE
JUNE
2016
2016
Clean
Clean
Eating
Eating

49
tk

recipes

Go nuts for your health: This salad is a delicious way


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

50

Clean Eating

JUNE 2016

The Baja Grilled Peach Salad


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

Sweet, juicy grilled peaches add a lovely warm-weather flair to this


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

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

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

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

with tsp salt, paprika and


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

JUNE 2016

Clean Eating

51

recipes

tk
52

Clean
CleanEating
EatingJUNE
JUNE
2016
2016

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

4 to 6 oz all-natural turkey bacon,


no added nitrates or nitrites,
cooked and finely chopped

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

4 oz blue cheese, crumbled into


small pieces

Tossed Antipasto with Pecorino-Romano Vinaigrette

BLUE CHEESE DRESSING

1 cup kefir or buttermilk

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

NUTRIENTS PER SERVING


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

1 cup white mushrooms, thinly sliced

Seven-Layer Salad

5 pepperoncini, stemmed and


thinly sliced

with Blue Cheese Dressing

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

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

parchment paper. Arrange thawed


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

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

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

This recipe yields a generous amount


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

1 cup olive oil mayonnaise


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

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

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

JUNE 2016

Clean Eating

53

recipes

Easy, Effortless

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

RECIPES BY MARIANNE WREN, PHOTOGRAPHY BY DARREN KEMPER

54

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Lobster Tail Foil Packs


WITH LEMON CHIVE BUTTER

(See recipe, p. 57)

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55

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

56

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

Foil-Pack Meatball Subs


SERVES 6.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 30 MINUTES.

Jarred tomato sauce is a shortcut that


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

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

THREE: Turn off heat on 1 side of grill;


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

2 cups jarred unsalted tomato sauce


1 tsp each dried basil and
dried oregano

Lobster Tail Foil Packs

tsp red pepper flakes

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

1 green bell pepper, thinly sliced


4 oz white or cremini
mushrooms, sliced
6 whole-grain sausage or sub
buns, grilled

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

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

with Lemon Chive Butter

These individual meal-in-one packets


are great for camping, weekends at the
cottage or entertaining on the patio.

NUTRIENTS PER SERVING (1 PACKET):


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

JUNE 2016

Clean Eating

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recipes

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

Complete protein:
These succulent chicken
wings are an excellent
source of complete protein as
they contain all the essential
amino acids. Because
essential amino acids cant
be made by the body, it is
important to eat proteins that
can produce them during
digestion. Amino acids are
necessary for growing
and repairing bodily cells,
muscles and tissues.

58

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Grilled Dark Cherry Crumble


SERVES 8. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 30 MINUTES.

It really doesnt get any easier than this foil-packet cherry crumble! For the fastest prep,
opt for frozen cherries, which are already pitted, and thaw them overnight in the fridge.
Be sure to drain any cherry juices after thawing to keep your crumble from becoming
soggy. We love the tangy taste of Greek yogurt, but if you prefer a sweeter topping, try
vanilla ice cream or frozen yogurt.

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

times along each long edge to seal


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

cup old-fashioned rolled oats


cup chopped raw unsalted almonds
cup cold organic unsalted
butter, cubed (TRY: Horizon
Organic Unsalted Butter)
13 cup whole-milk Greek
yogurt, optional

NUTRIENTS PER SERVING (18 OF RECIPE):


CALORIES: 208, TOTAL FAT: 9 g,
SAT. FAT: 4 g, MONOUNSATURATED
FAT: 3 g, POLYUNSATURATED
FAT: 1 g, CARBS: 32 g, FIBER: 3 g,
SUGARS: 23 g, PROTEIN: 3 g,
SODIUM: 7 mg, CHOLESTEROL: 15 mg

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

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

Hoisin sauce delivers a sweet, salty and


spicy punch to these sticky chicken
wings. If you dont have it on hand, its
worth adding to your collection the
Asian sauce is a versatile glaze for grilled
chicken, pork or steak, or mix it with water
and arrowroot and use it as a stir-fry sauce.

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

NUTRIENTS PER SERVING (5 WINGS):


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

Ginger Shiitake Noodle


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

These single-serve packets make an ideal


lunch or light dinner. To avoid getting
any shells in the noodles, crack the eggs,
one at a time, into a small bowl and pour
into the wells. The eggs will continue to
cook after youve removed them from the
grill, so you'll want to take them off while
theyre still just a touch underdone.

2 cloves garlic, minced


1 tsp arrowroot starch

INGREDIENTS:

20 bone-in, skin-on split chicken wings


(about 2 lb)

12 oz whole-grain spaghetti,
broken in half

2 tsp sesame seeds, toasted

8 oz shiitake mushrooms, stemmed


and thinly sliced

2 green onions, thinly sliced


1 red finger chile pepper, thinly
sliced, optional

2 cups low-sodium vegetable or


chicken broth
2 tbsp reduced-sodium soy sauce

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

2 cloves garlic, minced

tsp red pepper flakes


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

a rimmed baking sheet in a 375F


oven until chicken is no longer pink
inside, 25 to 30 minutes.

TWO: In a small bowl, stir together


broth, soy sauce, garlic, ginger, sesame
seeds and pepper flakes. Pour about

Clean Eating

JUNE 2016

OVEN VARIATION: Bake packets


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

1 tsp sesame seeds, toasted

OVEN VARIATION: Bake packet on

60

THREE: Carefully open packets. Using a


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

2 tsp peeled and minced ginger

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

THREE: Transfer wings to a serving


plate and sprinkle with seeds, onions
and chile pepper (if using).

cup of the mixture into each packet.


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

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

recipes

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

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Orange & Mango Chicken Foil Packs


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

Consider this saucy dish your no-sweat summer stir-fry alternative; its got all of the
sweet-and-sour flavors but doesnt require you to stand over a hot stove to prepare.

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

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

Mighty mango: Mangos are abundant


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

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recipes

Grilled Steak &


Romaine Hearts
WITH TANGY DATE SAUCE

(See recipe, p. 67)

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

5-Ingredient Meals
summer cooking, and these ve-ingredient
dinners (ready in 30 minutes or less!) prove that
delicious doesnt have to be difficult.
RECIPES BY ABIGAIL WOLFE, PHOTOGRAPHY BY BRANDON BARR

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recipes

Kimchi Beef Burgers

INGREDIENTS:

PANTRY STAPLES

12 oz lean ground beef

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

5 tbsp lightly drained finely


chopped kimchi, divided

3 tbsp olive oil


mayonnaise, divided

New to kimchi? These Korean-inspired burgers are a great place


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

2 tsp sesame oil, divided

1 avocado, peeled, pitted


and thinly sliced

2 tsp reduced-sodium
soy sauce, divided

4 whole-grain buns, toasted

18 tsp sea salt, or to taste

4 oz Persian cucumber,
thinly sliced on the
diagonal

tsp ground black pepper


1 tsp brown rice vinegar

A punch of probiotics: Kimchi is a


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

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Grilled Steak & Romaine Hearts


with Tangy Date Sauce
SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 30 MINUTES.

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

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

INGREDIENTS:

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

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

THREE: Lay avocado slices


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

8 oz haricots verts or small


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

PANTRY STAPLES

outdoor grill to mediumhigh). Season beef with


18 tsp each salt and pepper
and cook, turning once,
until desired doneness,
10 to 12 minutes for mediumrare. (TIP: If beef begins to

Thinly slice against the grain.


THREE: While beef is

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

TWO: Heat a grill pan on


medium-high and brush with
tsp oil (or heat a greased

sprinkle with remaining


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

The root of it: The bottom cores of romaine


hearts help the lettuce hold its shape while grilling,
but they can taste bitter. To avoid the bitter flavor,
cut off 1 inch from the root end after grilling.

JUNE 2016

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67

recipes

lemony Angel-Hair Pasta


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

Simple, wholesome ingredients and a speedy cook time make


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

INGREDIENTS:

PANTRY STAPLES

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

tsp sea salt (TRY: Bob's


Red Mill Sea Salt)

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

18 tsp ground black pepper

3 tbsp fresh lemon juice


1 bunch asparagus
(about 1 lb), trimmed
and cut diagonally into
1-inch lengths
cup chopped fresh
mint, divided

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2 tsp olive oil


cup low-sodium
chicken broth
2 tbsp cold organic
unsalted butter, cubed

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

TWO: Meanwhile, season


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

A sammie with benets: This


sandwich contains more than 900 IU of
vitamin A per serving. Because its coming
from plant-based carotenoids, these
nutrients also play an antioxidant role in
the body, protecting your cells from freeradical damage.

Open-Faced
Veggie Melts
WITH SMOKED MOZZARELLA

(See recipe, p. 70)

JUNE 2016

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69

recipes

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

open-faced Veggie Melts


with Smoked Mozzarella

These cheesy bites over wholewheat pita rounds make for a


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

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

INGREDIENTS:
Any kind of bread will work well in this recipe, but for best-ever
veggie melts, start with a nice thick slice of your favorite artisan
(or homemade) whole-grain loaf. We love the mild, smoky flavor
of smoked mozzarella, but you can substitute with your favorite
cheese: Gouda, provolone or smoked cheddar are great options.
Dont worry if your fennel bulb doesnt come with the fronds attached sprinkle the melts with fresh parsley or dill instead.

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

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

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

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lightly browned, about


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

2 cups cherry or grape


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

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

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

baking sheet, leaving room


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

cut out 4 rounds from each


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

tomatoes over cheese


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

TWO: Meanwhile, using a


2-inch round cookie cutter,

JUNE 2016

Clean Eating

71

budget recipes
MONDAY
COST PER PLATE:

TOTAL COST:

$1.89

$7.56

Broccoli & Spring


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

Jump at the chance to cook with spring


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

INGREDIENTS:
10 oz whole-grain elbow macaroni
4 cups bite-size broccoli florets
1 tbsp organic unsalted butter
4 spring onions, white and light
green parts only, thinly sliced
(TIP: If you cant find spring onions,
substitute with 4 green onions.)
2 tbsp whole-wheat flour
1 cups whole milk, warmed
6 oz extra-sharp cheddar cheese,
shredded
1 tbsp Dijon mustard
tsp sea salt

Budget-Stretching

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

72

Clean Eating

JUNE 2016

tsp each ground black pepper


and cayenne pepper

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

THREE: Gradually whisk in milk in a slow,


steady stream and cook, whisking, until
thick enough to coat the back of a spoon,
about 5 minutes. Add cheese, mustard,
salt, black pepper and cayenne and cook,
stirring, until cheese melts. Add macaroni
mixture and stir to coat.
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 537, TOTAL FAT: 22 g, SAT.
FAT: 12 g, MONOUNSATURATED FAT: 5 g,
POLYUNSATURATED FAT: 1.5 g, CARBS: 65 g,
FIBER: 8 g, SUGARS: 6.5 g, PROTEIN: 26.5 g,
SODIUM: 551 mg, CHOLESTEROL: 59 mg

upper third of oven. Line an


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

sprinkle with lemon zest, pepper flakes


and remaining one-third of Romano.

TWO: In a small bowl, combine oil, garlic


and oregano and brush over surface of
dough. Sprinkle two-thirds of Romano
over crust. Arrange asparagus in an even
layer over top. Dollop with ricotta and

NUTRIENTS PER SERVING ( OF FLATBREAD):


CALORIES: 552, TOTAL FAT: 22.5 g, SAT.
FAT: 5.5 g, MONOUNSATURATED FAT: 13 g,
POLYUNSATURATED FAT: 3 g, CARBS: 75 g,
FIBER: 11 g, SUGARS: 6 g, PROTEIN: 20.5 g,
SODIUM: 692 mg, CHOLESTEROL: 18 mg

THREE: Bake in upper third of oven


until crust is golden and cheese is
bubbly, 8 to 10 minutes.

Asparagus & Lemon


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

Prepared pizza dough is easiest to work


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

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

TUESDAY
COST PER PLATE:

TOTAL COST:

$2.05

$8.20

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

JUNE 2016

Clean Eating

73

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

WEDNESDAY
COST PER PLATE:

TOTAL COST:

$2.35

$9.41
1 cups whole milk, divided

Mediterranean
Hummus Plate

Savory French Toast

7 large eggs, divided

with Smoky Chickpeas

with Creamy Mushrooms


& Poached Eggs

8 slices whole-grain caraway rye bread

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

cup coarsely chopped fresh


flat-leaf parsley

Who says French toast has to be sweet?


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

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

74

Clean Eating

JUNE 2016

18 tsp ground black pepper


1 tsp apple cider vinegar

INSTRUCTIONS:
ONE: In a large nonstick skillet on
medium-high, melt 1 tbsp butter. Add
mushrooms and garlic and saut, stirring
occasionally, until mushrooms are light
golden, 3 to 5 minutes. Stir in thyme,
pepper flakes and 18 tsp salt and transfer
mixture to a bowl. To skillet, add flour and
cook, stirring, for 1 minute. Add cup
milk and cook, scraping up browned bits
from bottom, until slightly thickened, 1 to
2 minutes. Stir into mushroom mixture;
cover to keep warm. Wipe out skillet.
TWO: In a large baking dish, whisk
together 3 eggs, black pepper and
remaining 18 tsp salt and cup milk.
Arrange bread in a single layer in baking
dish, turning to coat. In skillet on mediumhigh, melt remaining 2 tsp butter.

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

Scoop up the creamy hummus, crispy


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

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

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

SALAD

Grilled Fish Tacos

COST PER PLATE:

TOTAL COST:

with Spicy Citrus Slaw


& Sriracha Crema

$3.00

$11.99

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

2 tsp olive oil


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

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

Youll save time (and need fewer


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

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

juice, vinegar, oil, honey, salt and pepper.


Transfer 13 cup mixture to a small bowl;
set aside. Pour remaining mixture over
fish, turning to coat. Let stand for up to
30 minutes.
TWO: Meanwhile, prepare toppings:
In a large bowl, toss together cabbage,
onion, avocado, orange and reserved
jalapeo mixture and set aside. In a
separate small bowl, stir together
sour cream, lime juice and sriracha and
set aside.
THREE: Mist a grill pan with cooking
spray and heat on medium-high.
Remove fish from marinade; discard
marinade. Add fish to pan and cook,
turning once, just until fish flakes easily
when tested with a fork, 8 to 10 minutes.
Using fork, roughly flake fish and divide
among tortillas. Top with cabbage
mixture and sour cream mixture. Serve
with lime wedges.

2 tbsp olive oil


1 tsp raw honey
tsp each sea salt and ground
black pepper
8 6-inch corn tortillas, warmed

THREE: Spoon hummus onto plates,


dividing evenly. Top with chickpeas.
Divide arugula among plates and top
with salad. Serve with pita wedges.

1 lime, cut into 4 wedges

NUTRIENTS PER SERVING ( OF RECIPE):


CALORIES: 351, TOTAL FAT: 14 g, SAT.
FAT: 2 g, MONOUNSATURATED FAT: 8 g,
POLYUNSATURATED FAT: 4 g,
CARBS: 47 g, FIBER: 12 g, SUGARS: 6 g,
PROTEIN: 14 g, SODIUM: 578 mg,
CHOLESTEROL: 0 mg

1 green onion, thinly sliced

NUTRIENTS PER SERVING (2 TACOS):


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

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

THURSDAY
COST PER PLATE:

TOTAL COST:

$3.36

$13.45

1 tsp sriracha sauce

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

JUNE 2016

Clean Eating

75

budget recipes

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


MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Broccoli & Spring


Onion Mac n Cheese

Asparagus & Lemon


Ricotta Flatbread

Savory French Toast

Mediterranean
Hummus Plate

Grilled Fish Tacos

U 10 oz whole-grain

elbow macaroni $1.74


U 12 oz broccoli

U 1 lb boneless, skin-

dough

$1.19

mushrooms

$3.67

chickpeas

$2.15

$2.29

U 4 spring onions $0.34


U 12 oz whole milk

$1.31

Parmesan cheese
$1.12

$0.14

U 1 jalapeo chile

$0.98

U 6 oz extra-sharp

$1.98

cheddar cheese $1.88


ricotta cheese $1.60

TOTAL: $7.56
PANTRY STAPLES

$0.49

TOTAL: $8.20

caraway rye bread


$2.19
leaf parsley

grain pitas

$0.28

olives

$0.37

$0.45

$3.98

U Organic unsalted

butter
U Whole-wheat flour

TOTAL: $9.41

tomato

$0.79

U Sea salt

$0.17
$1.16

U 1 navel orange $0.59


U 8 6-inch corn

tortillas

$0.66

U small head savoy

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

(optional)
butter or olive oil

U Ground cayenne

pepper

pepper
U 4 limes

$0.99

U Dijon mustard
U Ground black pepper

less firm white fish


fillets, such as Pacific
cod, Pacific halibut
or mahi mahi $7.00

or red pepper flakes

$0.75
$0.40

cream

$0.37

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

A week of
GROCERIES
FOR

50

Mediterranean
Hummus Plate
(SEE RECIPE, P. 74)

76

Clean Eating

JUNE 2016

eat smart // try this... with that

Next Issue
Hits newsstands June 28, 2016

Mix 'n' Match Meals


MENU 1

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


recipe combos.

TANTALIZING TACOS Wow guests this


summer with these mouthwatering tacos
that taste like they came straight from
your local taco joint.

PARTY PLATES

656
Calories

MENU 2

Seven-Layer Salad with Blue Cheese Dressing, p. 53


Foil-Pack Grilled Asian Chicken Wings, p. 60

GRILL MASTER

513
Calories

MENU 3

SUMMERTIME SPRING ROLLS


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

SURF N TURF

674
Calories

Lobster Tail Foil Packs with Lemon Chive Butter, p. 57


Grilled Steak & Romaine Hearts with Tangy Date Sauce, p. 67

FROM THE GARDEN TO THE GRILL


Seven spectacular barbecue recipes that
highlight fresh, seasonal produce.

MENU 4

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

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

LUSCIOUS 3-COURSE LUNCH

466
Calories

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

Tossed Antipasto with Pecorino-Romano Vinaigrette, p. 53


Orange & Mango Chicken Foil Packs, p. 63
Strawberry Pistachio Frozen Yogurt, p. 88

JUNE 2016

Clean Eating

77

recipes // meal plan

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

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

78

Clean Eating

JUNE 2016

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

Wellness

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

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

VEGGIES & FRUITS


1 avocado
2 cucumbers
2 bulbs fennel
3 bunches green onions

1 bunch asparagus

(12 small firm spears)


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

WHOLE GRAINS

EXTRAS

1 bag quinoa (TRY: NOW

1 bottle raw honey

Foods Living NOW Organic


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

1 bottle pure vanilla

NUTS, SEEDS & OILS


1 bag hemp seeds
oz roasted unsalted

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

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

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

Mediterranean Quinoa
(See recipe, p. 81)

JUNE 2016

Clean Eating

79

MEAL PLAN

recipes // meal plan


MONDAY

TUESDAY

WEDNESDAY

BREAKFAST: Summer Omelette: Saut


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

BREAKFAST: Strawberry Mint Smoothie:


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

BREAKFAST: Cherry Farro Parfait: In a


parfait glass, layer 23 cup cooked farro, 1 tbsp
chopped toasted walnuts, cup sliced pitted
cherries, cup kefir, 1 tsp hemp seeds, 2 tsp
honey and dash cinnammon and nutmeg

SNACK: 1 peach; oz walnuts


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

SNACK: 2 tbsp edamame hummus with


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

SNACK: 2 tbsp edamame hummus with


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

SNACK: 2 tbsp edamame hummus with


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

TOTAL NUTRIENTS: CALORIES: 1,731,


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

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST: Green Egg


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

BREAKFAST: Avocado Mash


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

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

BREAKFAST: Clean Green


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

SNACK: slice bread with 2 tsp


edamame hummus and cup
sliced cherry tomatoes

SNACK: 1 cup kefir with 1 oz


toasted almonds sprinkled with
pinch each nutmeg and cinnamon
and cup pitted fresh cherries

SNACK: 2 tsp edamame hummus


plus 4 asparagus spears (leftovers)

SNACK: Top cup kefir with


cup sliced strawberries; drizzle
with 1 tsp honey

LUNCH: Halloumi Salad: Toss


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

LUNCH: Strawberry Kale


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

80

TOTAL NUTRIENTS: CALORIES: 1,372,


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

Strawberry Mint Smoothie


Popsicle (leftovers)

SNACK: 2 tsp peanut butter on


peach, sliced

SNACK: cup sliced fennel


drizzled with one-quarter of Herb
Sauce (leftovers)

DINNER: 1 serving Curried


Apricot Pan-Roasted Chicken
(leftovers, right)

DINNER: Mediterranean Quinoa


(see recipe, right; save leftovers)

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

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

Clean Eating

JUNE 2016

LUNCH: Mediterranean Quinoa


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

LUNCH: Sea & Pea Salad:


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

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

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

*Barramundi with Herb Sauce: Brush barramundi fillet with tsp EVOO and sprinkle with salt and pepper
and grill; in a blender, pulse 1 clove garlic, cup EVOO, 2 chopped green onions, juice of lemon, 13 cup each dill,
parsley and mint, and pinch each salt and pepper; drizzle one-quarter of sauce on fish (save leftover sauce)

Curried Apricot Pan-Roasted Chicken with Broccolini Amandine


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

INGREDIENTS:
4 5-oz boneless, skinless
chicken breasts

Mediterranean Quinoa

18 tsp each sea salt and ground black


pepper, plus additional, to taste

with Red Beets

3 tbsp olive oil, divided

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

2 bunches broccolini, trimmed (1 lb)

INGREDIENTS:

2 tbsp minced fresh ginger

1 cup quinoa, rinsed

2 tbsp minced garlic, divided

2 tbsp olive oil

2 tsp curry powder

3 cups peeled, diced red beets (1 lb)

tsp red pepper flakes

1 bunch green onions, sliced, white


and green parts, divided

4 cups sliced fresh apricots (8 apricots)

2 tbsp minced garlic

cup low-sodium chicken broth

1 tbsp minced lemon zest, plus 2 tbsp


fresh lemon juice, divided

2 tbsp raw honey

1 cup chopped fresh flat-leaf parsley

2 tbsp organic unsalted butter, diced

1 cup chopped unsalted walnuts,


toasted

cup unsalted chopped or slivered


almonds

tsp each sea salt and ground black


pepper, or to taste
Balsamic vinegar, to taste
6 tbsp crumbled feta cheese

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

4 chopped green onions, white and


green parts, divided

cup dry white wine

Minced zest of orange

INSTRUCTIONS:
ONE: Preheat oven to 400F. Season
chicken with 18 tsp each salt and pepper.
In a large saut pan on high, heat 2 tbsp
oil. Add chicken and sear until browned
on 1 side, 4 minutes. Flip and transfer
pan to oven. Roast until cooked through,
about 10 minutes, then transfer to a
plate and tent with foil.
TWO: Meanwhile, blanch broccolini in

a pot of boiling water until nearly fork


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

NUTRIENTS PER SERVING (1 CUP):


CALORIES: 344, TOTAL FAT: 21 g, SAT.
FAT: 3.5 g, MONOUNSATURATED FAT: 6 g,
POLYUNSATURATED FAT: 11 g,
CARBS: 32 g, FIBER: 6 g, SUGARS: 7 g,
PROTEIN: 10 g, SODIUM: 234 mg,
CHOLESTEROL: 8 mg

JUNE
MAY 2016

Clean Eating

81

eat smart // complements

The

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

Swimsuit season is here once again, and this years


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

1. PROBIOTICS.

Its all about the gut,


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

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

4. Lavender. As a mom of two who

3. Lactose-free dairy products. If youre of


African, Asian, Mexican or Native American descent, theres a good
chance youve stopped producing lactase, the enzyme that digests
milk. If your ancestry is northern European, you probably have lactase,
with only around a 2% chance of being lactose intolerant.
Any way you slice it, lactose intolerance means that dairy products
can leave you feeling like a cow when you cant digest.
Slim pickings: Almond milk, soy milk, coconut milk, Green
Valley Organics Lactose Free Whole Milk Plain Yogurt (its got
another double-whammy in probiotics and protein, too).

82

Clean Eating

JUNE 2016

works full-time and works out a lot, I keep


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

PHOTO DARREN KEMPER, FOOD AND PROP STYLING TERRY SCHACHT

Beach Body

5. Mushrooms and mushroom supplements. As


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

6. Omega-3s. Can serving salmon for dinner help keep you


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

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

JUNE 2016

Clean Eating

83

be inspired // gear & gadgets

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The 10-quart glass CB2 Beverage Dispenser keeps
summertime drinks like sangria, iced tea and fruitinfused waters at the ready for family gatherings
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Patio-Perfect
Essentials
Jazz up your outdoor meals, parties
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4-IN-1

USE YOUR NOODLES


Your tried-and-true KitchenAid
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84

Clean Eating

JUNE 2016

With four different functions


making it simple to make your
favorite juices, smoothies
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These cheerful cups, plates and bowls


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FROSTY TREATS
The Chefn Sweet Spot Ice Cream Maker makes homemade ice cream, frozen
yogurt, gelato, sorbet or frozen beverages. Just pre-freeze the dish 24 hours
before using, then add your ice cream ingredients and mix-ins such as nuts and
dark chocolate. To get started, flip to page 88 for CEs sweet Strawberry Pistachio
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Ideal for patios or apartments,
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SHEET
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MAY 2016

MEALS
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No
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23

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CHICKEN
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sweet tooth

cup full-fat sour cream


(TRY: Organic Valley Sour Cream)
13 cup unsalted pistachios,
roughly chopped

TWO: In a small saucepan, vigorously


whisk egg yolks and remaining 2 tbsp
coconut sugar until thickened, 1 minute.
Add buttermilk and whisk to combine.
Set over medium-low heat and cook,
stirring constantly with a wooden spoon,
until mixture thickens and coats back of
spoon, 5 to 7 minutes (do not boil). Set
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STRAWBERRIES & CREAM

Lighter than ice cream but creamier than sorbet, this


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Strawberry Pistachio Frozen Yogurt


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

cup plus 2 tbsp coconut


sugar, divided
1 tsp pure vanilla extract
18 tsp sea salt

88

INGREDIENTS:

3 large egg yolks

1 lb strawberries, hulled and


quartered (about 4 cups)

1 cup buttermilk

Clean Eating

JUNE 2016

1 cup plain whole-milk Greek yogurt

THREE: In a blender, combine


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

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

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

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