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KICK-START YOUR NEW YEAR: INSPIRED LUNCHES & SNACKS!

Improving your life one meal at a time.

GET HEALTHY
& ENERGIZED!
207 EASY TIPS AND TRICKS
88 DELICIOUS, NUTRITIOUS RECIPES
SLIMMING, SATISFYING MEAL PLANS

JANUARY/FEBRUARY 2014

MODIFIABLE
MEALS
VEG OR MEAT?
SIMPLE MEALS THAT
GO BOTH WAYS

12
AWESOME
CHICKEN
RECIPES

ADDICTIVELY CRUNCHY
GOOD-FOR-YOU GRANOLAS

PERFECT PASTAS

Butternut Squash & Sage Penne // Lemony Crab Angel Hair


Creamy Shrimp Rigatoni // Beet, Fennel & Ricotta Fusilli

SWEET
AND
SAVORY
QUICK
BREADS

GOURMET
TUNA MELTS

HOW TO UPDATE
A CLASSIC
cleaneatingmag.com
JAN/FEB 2014 $6.99 CAN

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contents

Clean Eating
JANUARY/FEBRUARY 2014

P.

48

P.

62

P.

60

P. 75

P.

P.

40

48

SLIMMING LUNCHES & SNACKS Designed to


suit your busy lifestyle, our quick and delicious
midday meals and snacks offer a medley of
health benefits. By Julie OHara

60

ENERGY-BOOSTING GRANOLAS Made with


wholesome ingredients such as rolled oats,
nuts, seeds and dried fruits, our four crisp and
crunchy granola recipes are sure to satisfy your
breakfast or snack-time cravings. By Olivia Simpson

62

FLEXIBLE MEALS Please both meat-lovers


and vegetarians alike with these adaptable,
mouthwatering meals that offer something
for everyone. By Ivy Manning

70

GROCERY BAG Create a weeks worth of


family-friendly meals for under $50. By Lisa Howard

75

YOUR TWO-WEEK CLEAN EATING MEAL


PLAN Make a New Years commitment to eat

30
36

On our January/February 2014 cover


we feature a Chicken, Butternut
Squash & Sage Penne, p. 46.
Photography by Gibson & Smith,
Food styling by Marianne Wren

clean with our invigorating, nutrition-filled


meal plan that will keep you trim, satiated and
full of energy. By Elizabeth Brown
Nutrient-packed
granolas p. 60

on & Ginger
Gr
Lem
an
o

Tropica
lG
ra
n

la

a
ol

la

GRANOLAS PHOTO BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN

P.

+ CLIP-OUT
GROCERY LISTS

pastas that are accented by fresh produce and


low-calorie, homemade sauces. By Julie O'Hara

97
P. 75
97

MEAL PLAN
TWO WEEKS OF
CLEAN MEALS

features
PASTAS Youre sure to find some40 GUILT-FREE
thing to love among these elegant, sumptuous

P.

P.

r
YouESSENTIAL

Cup O' Joe G

ran

Str Peanut Butter & ola


awb
n
erry "Jam" Gra

IN EVERY ISSUE / Whats Fresh: 6 / Editors Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / Recipe Index: 97

92

contents

37

A tuna melt oozing


with fresh ingredients
and plenty of flavor.

travel well
CHEZ CHEF A passion for
83 hyper-local,
seasonal food
rides high at Studio Citys
Girasol Restaurant, where
Executive Chef CJ Jacobsons
menu showcases the unique
tastes and flavors of foraged
wild foods.

88

48

Healthy lunches you can


take anywhere.

GLOBAL GOURMET
The ramen bowl is given
a clean, slurp-worthy
makeover that pares
down the sodium without
compromising taste.

be inspired
26

92

98

62

COOKING WITH
Chef and television
personality Fabio Viviani
divulges his tips and tricks
for creating memorable
Italian- and Mediterraneaninspired meals.

eat smart

15

BITS N BITES Food, health


and nutrition news you
can use.

36

CLASSICS, ONLY CLEANER

38

COMPLEMENTS The seven

94

ASK THE DOC Learn more


about flaxseed and find out
whether or not youre getting
enough omega-3s with sound
advice from CEs resident
health expert.

96

TRY THIS WITH THAT

GEAR & GADGETS


The newest tools and
gizmos to enhance
your culinary prowess.

SWEET TOOTH Weve


shaved off the extra fat and
calories in these indulgent
Caramel Mini Cheesecakes
so you can enjoy every
spoonful without worry.

weight loss
IT UP A NOTCH
90 KICK
Tosca Reno shares her
Serve these
mouthwatering
meals with or
without the meat!

Fun and funky


kitchen tools,
most for less
than $30.

secrets to achieving the


perfect meatballs along
with her shopping suggestions for finding the
cleanest recipe ingredients.

Elevate the classic tuna melt


to clean-eating status with
a few quick and easy tweaks.

health secrets of seafood you'll


be surprised to learn.

Create endless menus with


CEs essential pairing guide.

how to
CONFIDENTIAL
30 KITCHEN
Baking quick bread has never
been more easy or fun
with our step-by-step guide,
complete with five flavorful
twists.

34

KITCHEN TOOLS
From blending to chopping,
immersion blenders can
perform a variety of kitchen
tasks, and we have our top
picks for the best ones on
the market.

The same things that make


Yogi teas delicious, make them work. Over 100 herbs and
botanicals help support things like energy, clarity, awareness
,2013-2014 East West Tea Company, LLC

and general feel-goodness. In the natural food or tea aisle.

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What is Clean Eating?

cleaneatingmag.com
We ask,
you answer!

Clean Eating Fans Have Spoken


Whats your New Years
resolution?

Completely cut out fast and processed


foods. Also, to get my 2-year-old to eat
healthier. Janae Green
To learn how to run. Eat clean and most
of all beat lupus. Felicia Wright
Remain a strong,
healthy ex-smoker.
Be kinder, expand
my social network.
Let go of past
resentments.

To try and
live in the
present and
not in the past.
Sue Ebzery

To continue
healthy eating,
move more, get
off diabetes medicine, be happy!"

Eat 100%
whole foods
and train for
a marathon.
Lauren Cook

Charlene Wilson Lee

Doris Chantal Collier

The soul of clean eating is consuming food in


its most natural state, or as close to it as possible.
It is not a diet; 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.

Choose organic whenever possible.


If your budget limits you, make meat,
eggs, dairy and the Dirty Dozen (ewg.org/
foodnews) your organic priorities.
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
high in saturated and trans fats, anything
fried or anything high in sugar.
Consume healthy fats (essential fatty acids,
or EFAs) every day.
Learn about portion sizes and work toward
eating within them.

Orange Chicken Stir-Fry with


Spicy Chickpeas & Crispy Garlic

Strawberry
Coconut Crisp

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 and local meats.
Slow down and savor. 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.

Butternut Squash Enchiladas

Follow
us on:

Clean Eating

JANUARY/FEBRUARY 2014

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

cleaneatingmag.com

ORANGE CHICKEN STIR-FRY PHOTO BY MAYA VISNYEI, STRAWBERRY COCONUT CRISP PHOTO BY YVONNE DUIVENVOORDEN, BUTTERNUT SQUASH ENCHILADAS PHOTO BY MAYA VISNYEI, CALENDAR IMAGE YURLICK/SHUTTERSTOCK.COM

whats fresh at

Get your resolutions off to


a LIGHT start!

Bake favorite recipes with fewer


calories and carbohydrates.
Try packets for easy Sprinkling
or to Stir into beverages.
Enjoy a delicious sweet taste and
no artificial ingredients from
the makers of Domino Sugar
and C&H Sugar.

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clean eating // editor's letter

Start Your
Clean Routine!
A few months back, I got married. Not unlike
most brides, I was in complete and utter overdrive
leading up to the big day.

Visit us online at cleaneatingmag.com


or tweet me your thoughts @aliciarewega

Alicia Rewega
Editor-in-Chief

Clean Eating

JANUARY/FEBRUARY 2014

ALICIA REWEGA PHOTO BY MARK ERDMANN

I was working a couple of different jobs plus a steady freelance gig, squeezing in workouts at the gym every chance I got, spending more time in malls
than Id ever like to again and in my spare time Id rush home to plan the
wedding. I did all of this while eating as clean as humanly possible to look
my best in the dress. It was complete self-inflicted chaos, and not surprisingly, I got quite sick just days before my destination wedding. It didnt ruin
the day, but I vowed to take it easy when I got home and take a little hiatus from such
a stringent diet to let myself indulge a bit.
Well, let me tell you, the pendulum certainly swung in the other direction and it stayed
there for longer than Id planned. I began to really enjoy my relaxing nights on the couch,
and sleep sleep! it was as though I couldnt get enough. I wondered if Id ever get my butt
back in the gym. And, if lack of activity weren't enough, in crept the habit of eating out (and
ordering in) more frequently than I care to admit. What started out as a treat quickly morphed
into a lazy go-to.
Luckily, my lack of energy (and guilt) finally caught up to me. One morning leading up to
the holidays, I bounced out of bed with a refreshing desire to cook a giant batch of clean eats,
roast up the veggies in my fridge and make power balls for healthy workweek snacks. I was
ready to get back to my old busy-bee self and knew that nutritious, energy-boosting meals
would lead the charge. In doing so, I remembered what truly energizes me: Preparing clean
meals makes me feel productive. Productivity makes me feel purposeful and fulfilled. Eating
nutritious, balanced, whole foods elevates mood and immunity, keeps the noggin' alert and
the body energized so I can keep on producing! I love my clean routine!
I'm not saying that the occasional break from hyper-productivity isn't essential, but I now
know firsthand how slippery the slope from break to rut can be. Hitting the reset button
with some carefully thought-out Clean Eating meals is the best way to reenergize and revitalize
your health, and this issue is a fantastic place to start! (See page 75 for a structured meal plan
or page 97 to pick and choose.)
From our kitchens to yours, the entire Clean Eating team wishes you an inspired and
motivated 2014 bursting with energy and good health! Happy New Year!

contributors

advisory board // clean eating

Meet Our Experts


Q: What are the top clean foods I should be including in my
diet for a long and healthy life? Ben Adams, CHARLOTTE, NC

fabio viviani
CHEF/TV PERSONALITY/
RESTAURATEUR/COOKBOOK AUTHOR,
VENTURA COUNTY, CA

When it comes to clean eating, Chef


Fabio Viviani says less is more. If
you want to keep your body clean,
you have to get your hands dirty,
he says. Featured in Cooking With
(p. 26), Viviani shares his simple
yet flavorful approach to Italian and
Mediterranean cuisine as well as
his favorite clean recipes.

exercise and healthy lifestyle choices, is key for preventing disease. Kale
is rich in vitamins A and C as well as vitamin K, a nutrient that supports
bone health and is necessary for healthy blood clotting. Additionally,
the carotenoids and flavonoids found in kale may help prevent some
types of cancers. Citrus fruits are also packed with vitamin C, an antioxidant that helps prevent the buildup of disease-causing free radicals
in the body. Garlic may help lower cholesterol and
blood pressure, while the allicin compound found
in fresh garlic may help fight certain cancers. And,
the carotenoids in winter squash help fight illness
by supporting your immune system. Try roasting
delicata squash with a bit of olive oil and rosemary,
Geremy Capone or add some buttercup squash to your favorite soup.

Nutrition
jonny bowden
PHD, CNS

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

tiffani bachus and


erin macdonald
julie o'hara

ivy manning

FREELANCE WRITER/
RECIPE DEVELOPER,
CHICAGO, IL

COOKBOOK
AUTHOR/FOOD
WRITER,
PORTLAND, OR

In "Pack It To Go!
(p. 48), Julie
OHara says the
recipes she
created were
inspired by the
years she spent
preparing
nutritious work
lunches for
herself. I learned
that minimal
ingredients plus
easy prep adds up
to the most
successful lunch
idea, she says.

10

Clean Eating

As the meatloving wife of a


vegetarian, Ivy
Manning is a
pro at making
flexible meals.
For Modifiable
Meals (p. 62),
Manning created
five versatile
meals that can be
served two ways
to please both the
omnivores and
herbivores in your
household.

JANUARY/FEBRUARY 2014

julie ohara

BA

Clean Eating's Resident Foodie,


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

joanne lusted

Co-owners of the U Rock


Girl nutrition and training
program (URockGirl.com),
registered dietitians and
nutrition, ftness and
wellness experts.

Clean Eating's Resident Chef,


Toronto-based culinary instructor and freelance writer. Lusted
regularly contributes to a variety
of television programs and publications, including Steven and
Chris and Canadian Living.

tosca reno BSc, BEd, NTP

geremy capone

Motivational speaker,
presenter and best-selling
author of several books,
including the The Eat- Clean
Diet series.

Wellness Chef at ELLICSR Health,


Wellness and Cancer Survivorship Centre. Capone and his
team manage the ELLICSR Kitchen program, a series of classes
and web resources on how to
prepare healthy, tasty and easy
meals using fresh ingredients.

jill silverman hough

diane morgan

Food and wine writer, recipe


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

Food writer, culinary instructor,


restaurant consultant and awardwinning author of 17 cookbooks,
including her latest, ROOTS
(Chronicle Books, 2012).

Culinary

BA

FABIO VIVIANI PHOTO COURTESY OF SIENA TAVERN, IVY MANNING PHOTO BY GREGOR TORRENCE, JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK,
JOANNE LUSTED PHOTO BY PAUL BUCETA, TOSCA RENO PHOTO BY PAUL BUCETA, GEREMY CAPONE PHOTO BY DANIEL ABRAMS, JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, DIANE MORGAN PHOTO BY JOHN VALLS

A: Eating plenty of fruits and vegetables, along with a balanced diet, daily

Clean Eating
VOLUME 7, ISSUE 1
PRINTED IN THE USA

EDITOR-IN-CHIEF Alicia Rewega

Editorial
FOOD EDITOR Andrea Gourgy
RESEARCH AND COPY CHIEF Laura Schober

ACTING GENERAL MANAGER

Todd Hughes
VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,
VEGETARIAN TIMES AND YOGA JOURNAL

ASSOCIATE EDITOR Gilean Watts

Bill Harper | 310-356-2270; bharper@aimmedia.com

ONLINE EDITOR Jessica Pollack

PUBLISHER'S ASSISTANT Lori Rodriguez

NUTRITION CONSULTANT Antonina Smith

Business Offices
300 N. Continental Blvd., Suite 650,
El Segundo, CA 90245
310-356-4100; fax: 310-356-4110

Recipe Creators
Elizabeth Brown, Jill Silverman Hough, Lisa Howard,
Alison Kent, Cara Lyons, Ivy Manning, Julie O'Hara,
Olivia Simpson, Amie Valpone, Fabio Viviani, Laura Walsh,
Marianne Wren
RESIDENT CHEF Joanne Lusted
RESIDENT FOODIE Julie OHara

Recipe Testers
Geremy Capone, Katie Verissimo, Dorothy Vo

Art
ART DIRECTOR Kevin Shaw
ASSOCIATE ART DIRECTOR Pamela Graver
SENIOR DESIGNER Bianca DiPietro

Contributors

Advertising Sales
EAST COAST ADVERTISING MANAGER

Lorrie Allen | 617-566-8277; lallen@aimmedia.com


MID WEST ADVERTISING MANAGER

Kathi Magee | 414-897-0377; kmagee@aimmedia.com


WEST COAST ADVERTISING MANAGER

Gloria Biscardi | 310-356-2247; gbiscardi@aimmedia.com


PACIFIC NORTHWEST ADVERTISING MANAGER

Kathleen Craven | 415-380-9642; kcraven@aimmedia.com


TEXAS/COLORADO ADVERTISING MANAGER

Peter Agostinelli, Tiffani Bachus, Anna Lee Boschetto,


Jonny Bowden, Geremy Capone, Jill Silverman Hough,
Joanne Lusted, Cara Lyons, Erin Macdonald, Julie OHara,
Tosca Reno, Sarah Tuff, Laura Walsh

Tanya Scribner | 940-387-7711; tanya@scribmedia.com

Photographers

Disclaimer: Clean Eating reserves the right


to refuse any advertising without cause.

Gibson & Smith, Ashley Tonner, Joanne Tsakos,


Amie Valpone, Maya Visnyei, Laura Wright

Food Stylists
Marianne Wren, Claire Stubbs

Prop Stylists

MARKETPLACE ADVERTISING MANAGER

Sue Sheerin | 303-931-6057; ssheerin@aimmedia.com

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Production
PRODUCTION MANAGER Lisa Snow

Marketing & Web


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SENIOR MARKETING MANAGER

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DIRECTOR, FOREIGN EDITIONS

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WEB OPERATIONS DIRECTOR

Ken Coffelt

Consumer Marketing
CIRCULATION DIRECTOR Jenny Desjean

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DIRECTOR OF RETAIL SALES Susan Rose

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VICE PRESIDENT, RESEARCH Kristy Kaus

Distribution
Clean Eating (ISSN 1913-7532) is published eight times per year
(2014 Cover Dates: #39 Jan/Feb 14, #40 March 14, #41 Apr/May 14,
#42 June 14, #43 July/Aug 14, #44 Sept 14, #45 Oct 14, #46 Nov/Dec
14) by Cruz Bay Publishing, Inc., an Active Interest Media company.
Advertising and editorial offices at 2520 55th St, Ste 200, Boulder CO
80301. The known office of publication is 5720 Flatiron Pkwy, Boulder
CO 80301. Periodicals postage paid at Boulder, CO and at additional
mailing offices.

POSTMASTER: Send address changes to Clean Eating,


P.O. Box 420235, Palm Coast, FL 32142-0235.
Subscription rates in the United States are one year $24.97. Canada:
$29.97. Foreign: $64.97 (US funds only). The publisher and editors will
not be responsible for unsolicited material. Manuscripts and photographs
must be accompanied by a stamped, self-addressed return envelope.
Printed in the United States by RR Donnelley, Glasgow, KY. 2014 by
Active Interest Media Publication.

PLEASE NOTE: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their diet.
Clean Eating does not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content
of this magazine.

JANUARY/FEBRUARY 2014

Clean Eating

11

clean eating // letters

We Hear You!

Tell us what you thought of this issue.


Visit our Facebook page and leave your mark
on our wall or tweet us @cleaneatingmag!

"Getting my subscription today was like having a friend


who moved away come home again."

TASTY
TACOS

USE YOUR
SLOW COOKER
TO MAKE THESE
MEATY, VEGGIEPACKED TACOS!

OMG! Made the Spicy


Shredded Beef Tacos (p. 57)
from the November/December 2013 (thank God you are
back) issue. Im drooling just
thinking about eating the leftovers for dinner tomorrow.
Ann Maksymetz, Keswick, ON

LETTER OF THE MONTH


WELCOME HOME
Getting my subscription today was like
having a friend who moved away come
home again. Thank you Active Interest
Media for staying true to what previous
subscribers were used to. I have dogeared almost every page of this issue
because the recipes are so amazing.
Andrea Slaughter, Coronado, CA

We Hear You

ON

FACEBOOK

facebook.com/cleaneatingmag

Totally happy to find Clean Eating


magazine in the mail today! Im
definitely making the Sweet Potato
Pecan Pie (p. 46, November/December
2013) for Thanksgiving now.
MaryLeigh Bishop, Delmont, PA

ORDER BACK ISSUES


OF CLEAN EATING AT
CLEANEATING.COM

My neighbors
must have thought
I was a crazy lady dancing
and screaming when
I opened my mailbox
yesterday! Thank you for
making my day!
Brandie Campbell

Thank you so much for


publishing Clean Eating
again. This is my favorite
magazine and I look forward
to all the issues, especially
since I only eat clean,
unprocessed foods. You
made my birthday special...
yes, it was my birthday
when I received this issue!
Carla Gregor, Alexandria, VA

Had a fantastic
supper last night. Made
roasted chicken with simple
herbs and the Barley Risotto
(p. 35, January 2011) for a
side. My boyfriend loved it!
It does take awhile to
make, but it was
totally worth it!
Stella Chan

12

Clean Eating

JANUARY/FEBRUARY 2014

I loved the
pickling recipes in
the November/December
2013 issue (p. 28). Its nice to
know that I can do one
jar at a time. Thanks for
another great issue!
Cathy ODonnell Little

CUPCAKE IMAGE RUTH BLACK/SHUTTERSTOCK.COM

BIRTHDAY SURPRISE

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healthy benefits, varieties and ease of prep, it's no wonder Bob's Red Mill oatmeal
won the 2009 Golden Spurtle World Porridge Making Championship.

Product of the USA

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SUPERFOOD:

bits 'n' bites

THE POWER

OF SAFFRON
Just a pinch thats all you need when
cooking with the spice thats quite literally
worth its weight in gold. Good thing, too,
since saffron is one of the most expensive food
products in the world, commanding a price tag
of around $20 for a standard 0.06-ounce bottle.
Each one of the earthy, bitter spice threads are
extracted from the small purple crocus flower,
which produces just three threads per bloom
harvesters hand pluck 14,000 blooms just to
yield an ounce of saffron (hence the high price
tag!). The crimson-golden threads are prized for
their brain-boosting power, as they have been
shown to help improve mood, fatigue and even
depression. Luckily, a little goes a long way in
the kitchen, so a standard bottle should last the
average cook up to 6 months.

MARKET NAMES: Safran, crocus sativus

SAFFRON FLOWER IMAGE BY SHUTTERSTOCK.COM/GTS, SAFFRON IMAGE BY SHUTTERSTOCK.COM/MADLEN

SEASON: Harvested in October, though


available year-round
PICK IT: Opt for whole, deep red saffron threads
rather than ground saffron, as the ground varieties are often mixed with other spices; lightercolored threads are indicative of poor quality
STORE IT: Place in a sealed jar and keep in a
cool, dark place for up to 6 months.
PREP IT: Finely crush threads; for maximum
flavor, toast whole threads in a skillet until
fragrant before crushing, or soak crushed saffron in a small amount of warm water for 10 to
15 minutes before adding saffron and soaking
liquid to your recipe
EAT IT: Traditionally stirred into risotto for
golden-hued risotto alla Milanese or stirred into
seafood stews, such as paella or bouillabaisse;
try it with roasted chicken and vegetables or in
sweet cakes and puddings
BENEFIT: Supports a healthy brain by helping
to ward off mood swings and fatigue; studies
show it can help relieve symptoms of depression

JANUARY/FEBRUARY 2014

Clean Eating

15

bits 'n' bites // smart-use guide

YMOARUT-URSE
S

GUIDE

Leftover
Cheddar
Cheese

Put those last few bits of tasty cheddar to work in these


quick and easy comfort dishes. BY AMIE VALPONE

CINNAMON PEAR
GRILLED CHEESE

BALSAMIC SPINACH
MAC 'N' CHEESE

CHEESY ZUCCHINI
QUINOA SALAD

SERVES 2. Spread 1 tbsp raw honey on


each of 2 slices whole-grain cinnamonraisin bread. Top each slice with 2 oz sliced
cheddar cheese, large pear, thinly sliced,
and 1 tbsp chopped fresh cilantro. Top each
slice with an additional 2 oz sliced cheddar
cheese and 1 slice whole-grain cinnamon
raisin bread. Mist a medium nonstick skillet
with olive oil cooking spray and heat on
medium. Add 1 sandwich, then cover and
cook for 2 minutes. Flip and cook, covered,
until golden and cheese is melted, about
2 more minutes. Mist skillet with cooking
spray and repeat with remaining sandwich.
Serve warm.

SERVES 4. In a large saucepan, melt 1 tbsp


organic unsalted butter on medium. Add
1 sweet onion (such as Vidalia), minced, and
saut until translucent. Stir in 1/3 cup wholewheat flour and saut for 3 minutes. Stir in
3 cups 1% milk and tsp each sea salt and
fresh ground black pepper. Bring to a boil,
then reduce heat to low and simmer, stirring,
until thickened, about 15 minutes. Stir in 1 cup
baby spinach, 1 tsp balsamic vinegar and
8 oz shredded cheddar cheese. Cook, stirring,
until cheese melts. Stir in 12 oz whole-grain
elbow macaroni, cooked. Top with 2 tbsp
grated Parmesan cheese (optional).

SERVES 4. In a large saucepan, melt 1 tbsp


organic unsalted butter on medium. Add
sweet onion (such as Vidalia), minced,
and saut for 4 minutes. Add 1 clove garlic,
minced, and saut for 1 more minute. Add
1 cup dry quinoa and saut for 2 minutes.
Stir in 1 cups water and bring to a boil.
Reduce heat to a simmer, cover and cook until
water absorbs and quinoa is tender, 15 to
20 minutes. In a steamer basket, steam 2 large
zucchini, cut into -inch chunks, until tender;
add to quinoa with 1 cup jarred marinara
sauce, 8 oz shredded cheddar cheese and
tsp each sea salt and fresh ground black
pepper. Cook until cheese melts. Serve warm.

BENEFIT: Pears are very high in fiber,


packing 7 grams per fruit! Fiber is key for a
healthy digestive tract and has been shown
to play a role in lowering cholesterol.

16

Clean Eating

JANUARY/FEBRUARY 2014

BENEFIT: Made from pressed grapes,


balsamic vinegar adds a touch of sweetness
to this mac n cheese. Its also a good source
of the antioxidant quercetin, a plant pigment
that has anti-inflammatory properties.

BENEFIT: Quinoa is rich in the minerals


your body needs to function properly. Just
cup of cooked quinoa provides nearly
45% of your daily value (DV) of manganese,
which supports a healthy brain, and 20% of
your DV of magnesium, which helps relax
blood vessels.

bits 'n' bites // supermarket guide

Appr
o ed
L
SE

FROM BEAN
TO BAR

ine

Eating m
lean
ag
az
C

OF

APPROVAL

Sinful no more, these Clean Eatingapproved


dark chocolates are made with the highestquality ingredients and are sure to satisfy
your sweet tooth! BY LAURA SCHOBER
ds
CE recommen
e
or
m
no
g
eatin
s
than 2 square
a day to reap
the nutritional
rk
benefits of da
e!
at
ol
oc
ch

Madre Hibiscus
70% Dark
Chocolate Bar

Fresco 223
Dominican
Republic 72%

The creamy, melt-in-yourmouth texture and tangy yet


fruity taste of Madre Hibiscus
70% Dark Chocolate is a
delightfully clean indulgence.
Ingredients in this subtly
floral-smelling chocolate
include organic bergamot oil,
organic fair-trade Dominican
cacao beans and Mexican
whole vanilla, which meld together to lend notes of sweet
and sour. Plus, both hibiscus
flower and the flavanols in
cacao beans are thought to
help lower blood pressure, so
besides its great taste, this bar
also boosts your health!
NUTRIENTS PER SERVING
(43 g):

Fresco 223 Dominican


Republic 72% is a treat to
be savored, thanks to its
palate-pleasing notes of
blackcurrant, caramel and
vanilla. Sourced from organic
cacao, this medium roast
72% cacao bar like other
dark chocolate is higher
in antioxidant flavanols
than the milk chocolate
variety. Boasting a smooth
texture and rich flavor, this
CE-approved bar is dairy-,
nut-, soy- and gluten-free,
making it a great choice for
those with food allergies or
sensitivities.
NUTRIENTS PER SERVING
(45 g):

CALORIES: 258, TOTAL FAT: 18 g,

CALORIES: 248, TOTAL FAT: 16 g,

SAT. FAT: 11 g, CARBS: 20 g,

SAT. FAT: 10 g, CARBS: 21 g,

FIBER: 5 g, SUGARS: 10 g,

FIBER: 0 g, SUGARS: 14 g,

PROTEIN: 0 g, SODIUM: 9 mg,

PROTEIN: 5 g, SODIUM: 0 mg,

CHOLESTEROL: 1 mg

CHOLESTEROL: 0 mg

Taza Chocolate
87% Organic Dark
Stone Ground
Chocolate Bar
As the darkest of chocolates
from Tazas delicious selections, this stone-ground
wonder is wonderfully nutty
and fruity. Made with organic
cacao beans, organic cane
sugar and organic vanilla
beans, this bar has a gritty
texture and strong, rich flavor
thats nicely balanced by just
the slightest tease of vanilla.
Although dark chocolate is
well known for its antioxidant
benefits that support good
health, CE recommends eating no more than 2 squares
a day, as eating it in excess
will counteract its healthful
properties.
NUTRIENTS PER SERVING
(42.5 g):

Equal Exchange
Organic Panama
Extra Dark
Chocolate (80%
Cacao)

g, SAT. FAT: 13.5 g, CARBS: 15 g,

Equal Exchange Organic


Panama Extra Dark Chocolate
(80% Cacao) contains a mix of
fair-trade, organic ingredients
sourced from small farms in
Panama, Dominican Republic
and Paraguay. There are
no bitter or sour notes to
be found to the excitement of our taste buds, this
chocolates full-bodied flavor
is balanced out well by the
sweetness coming from the
organic raw cane sugar and
organic ground vanilla beans.
And like the other chocolates
featured, its free of soy lecithin, a processed emulsifier
thats added to lesser-quality
chocolate.
NUTRIENTS PER SERVING
(37 g):

FIBER: 4 g, SUGARS: 5 g,

CALORIES: 220, TOTAL FAT: 18 g,

PROTEIN: 4 g, SODIUM: 0 mg,

SAT. FAT: 11 g, CARBS: 14 g,

CHOLESTEROL: 0 mg

FIBER: 5 g, SUGARS: 7 g,

CALORIES: 265, TOTAL FAT: 19.5

PROTEIN: 3 g, SODIUM: 0 mg,


CHOLESTEROL: 0 mg

18

Clean Eating

JANUARY/FEBRUARY 2014

Fearless Chocolate
70% Cacao Green
Tea Mint
Fearless Chocolate 70%
Cacao Green Tea Mint offers
a rich and complex chocolaty
flavor thats softened by a
smooth hit of organic matcha
green tea and peppermint. In
addition to the free radical
fighting benefits of green tea
and cacao found in this CEworthy bar, chocolate is also a
mood booster consumption
of it results in the release of
endorphins, chemicals that
make you feel happier. Dark
chocolate is also high in manganese, copper and iron, the
latter of which helps produce
hemoglobin, which in turn
aids with delivering oxygen
throughout the body.
NUTRIENTS PER SERVING
(28.35 g):
CALORIES: 130, TOTAL FAT: 6 g,
SAT. FAT: 4 g, CARBS: 18 g,
FIBER: 6 g, SUGARS: 8 g,
PROTEIN: 3 g, SODIUM: 0 mg,
CHOLESTEROL: 0 mg

reviews // bits 'n' bites

The Book Club


Whether you're looking for a gift for your favorite foodie or just a
little winter recipe inspiration, these two new releases hit the spot.
BY ANNA LEE BOSCHETTO

Happy Herbivore: Light & Lean

Cultured Food for Life

In her latest cookbook, Happy Herbivore:


Light & Lean, author Lindsay S. Nixon dishes out healthy, budget-friendly recipes
that employ her approachable cooking
style. By using fresh, whole ingredients,
each dish (including Thai Green Curry and
Skinny Mac n Cheese) boasts a rich flavor
profile, while her limited use of added oils
keeps extra fat and calories in check. With
each of her recipes ringing in at a mere
350 calories or less, its easy to keep your
weight in check by incorporating a few of
her dishes into your weekly menu. As part
of her total wellness approach, Nixon has
also included her basic workouts along
with other fitness plans that are geared
towards exercisers, from beginners who
want to get moving to more advanced
movers and shakers.

Determined to gain more energy and


a healthier life, Cultured Food for Life
author Donna Schwenk details how
she discovered the benefits of home
fermentation. Sharing her personal
journey to wellness, Schwenk not only
explains the fermentation process,
which promotes the growth of healthy
bacteria, but she also features the ways
in which these foods can offer multiple
health benefits, including an improvement of asthma, diabetes and certain
skin conditions. In addition to offering a
beginners guide on the science behind
cultured foods, Schwenks step-by-step
guide to preparing probiotic-infused
foods such as kefir, sprouted flour and
cultured vegetables, makes doing so
totally achievable. With a collection
of more than 130 recipes, from Apple
Sauerkraut to Kefir Veggie Sprouted Pizza,
readers will find it super simple to enjoy
cultured foods as a part of their cleaneating lifestyle.

BY LINDSAY S. NIXON (BENBELLA BOOKS, $20)

BY DONNA SCHWENK (HAY HOUSE, $20)

BE SURE TO CHECK OUR BLOG (CLEANEATINGMAG.COM/BLOG)


FOR ADDITIONAL REVIEWS OF FABULOUS COOKBOOKS!

bits 'n' bites

GET YOUR DAILY


File this under the
things your grandmother knew all along:
an apple a day really does
keep the doctor away
especially if the doctor
happens to be a cardiologist. In a recent study, Ohio
State University researchers
found that eating just one
apple a day for 4 weeks
significantly lowered a
particularly nasty type
of bad LDL cholesterol
that contributes to atherosclerosis. The apple a
day also led to increases
in a powerful antioxidant
enzyme called superoxide
dismutase in the body. The
researchers found that the
antioxidants in apples had
an even greater effect than
those found in antioxidant
heavyweights curcumin
and green tea.

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138

Clean Eating

JANUARY/FEBRUARY 2014

To cut down on kales bitterness and tough


texture, massage and knead it between your
hands until slightly wilted. This breaks down
the superfoods tough cellulose structure,
making it soft and slightly sweet.

APPLE IMAGE MYTHJA/SHUTTERSTOCK.COM, KALE IMAGE PETER ZIJLSTRA/SHUTTERSTOCK.COM

APPLEOXIDANTS

New York

April 2428, 2014 | Hilton Midtown

ExpEriEncE

Yoga Journal

in thE citY!

Photo by Wari Om

ElENa BrowEr

KathrYN Budig

Tiffany Cruikshank

Dana Flynn

Amy Ippolitti

Alanna Kaivalya

ViNNiE mariNo
Raghunath

Bo Forbes

rod StrYKEr

SEaNE CorN

aNa ForrESt

Leslie Kaminoff

Claire Missingham

ShiVa rEa

Natasha Rizopolous

Nikki Costello

Jason Crandell

riChard FrEEmaN

Eric Kipp

dharma mittra

David Swenson

garY KraFtSow

Sadie Nardini

David Romanelli

Colleen Saidman Yee

Julie Gudmestad

Cyndi Lee

Sarah PowErS

Sianna Sherman

rodNEY YEE

FridaY EVENiNg KEYNotE BY CaroliNE mYSS


GOld sPOnsOrs

silver sPOnsOrs

bits 'n' bites // foodie favorites


SUPER SEEDS

WHEN YOURE STRANGE

We only have good things to say about TeeChias gluten-free cereals, a


blend of chia seeds, flaxseeds, rolled oats, quinoa, amaranth, dried fruit
and other clean ingredients that gave us some instant pep in our step.
Bonus: Its a filling, energizing breakfast thats rich in antioxidants,
fiber and omega-3s. $3.50 to $28, teechia.com

Touted as strangely addictive,


we dont see anything odd about
chomping on seaweed. In fact, Korean
mothers have been nourishing their
bodies for centuries with the briny sea
vegetable. This vegan, gluten-free
snack is brimming with minerals,
vitamins and omega-3s. SeaSnax
offers a variety of flavors, which are
all non-genetically modified and
prepared without artificial additives.

IM ALWAYS LOOKING FOR CONVENIENT BREAKFASTS


THAT ARE QUICK-TO-MAKE YET HEALTHY AND THIS
ONE DOES THE TRICK. I RECOMMEND ADDING A DOLLOP
OF NONFAT GREEK YOGURT AND SOME BERRIES FOR A
NICE, DECADENT TOUCH!

$1.50 to $3.50, seasnax.com

WHEN I WANT A SNACK


THATS RICH IN MINERALS, WILL
POTENTIALLY HELP MY SKIN
LOOK ITS BEST AND TASTES LIKE
A SALTY BAG OF CHIPS, I GRAB
SEASNAX SINGLE-SERVING
PACKETS IN WASABI OR TOASTY
ONION FLAVOR!

LAURA SCHOBER, RESEARCH & COPY CHIEF

Foodie
Favorites

JESSICA POLLACK, ONLINE EDITOR

With winter in full swing, weve got some nutrition-packed


snacks (each is a rich source of omega-3s!) that will keep you
energized and satisfied all day long.
BY JESSICA POLLACK AND LAURA SCHOBER

FISH GOT FLAVA


Pop the tin and tuck into a variety of sardines from BELA, which are packed with
premium ingredients such as lemon-tinged extra-virgin olive oil and smoky
tomato sauce. We love that each flavor is sustainable theyre wild caught by Portuguese fishermen and full of omega-3s. A recent study in the Annals of Internal
Medicine, run by the Harvard School of Public Health, concluded that eating oily
fish once or twice a week can increase your life span by 2.2 years! Well take it!
$3, plummarket.com

MY OBSESSION WITH SNACKING ON SARDINES STRAIGHT


FROM THE CAN HAS CERTAINLY NOT WON ME ANY POPULARITY
CONTESTS AT THE OFFICE. THESE LEMON-INFUSED BABIES ARE
A NEW MAINSTAY ON MY SHOPPING LIST!
ALICIA REWEGA, EDITOR-IN-CHIEF

THAI & DRY


Sweeter than its white-fleshed counterpart, the organic
red dragonfruit collected by small-scale Thai farmers for
Navitas Naturals raw dried slices offers a host of health
benefits. One serving of this superfood snack includes
plenty of vitamins C and B, fiber, omega-3s, magnesium,
iron and more, plus phytoalbumins, which offer antiinflammatory and antioxidant benefits.
$9, navitasnaturals.com

"SWEET AND CHEWY, THIS DRIED


DRAGONFRUIT IS A GREAT SNACK TO TAKE
ON THE GO, OR AS A TROPICAL TOPPER FOR
YOGURTS OR SALADS."

22

ANDREA GOURGY, FOOD EDITOR

Clean Eating

JANUARY/FEBRUARY 2014

KILL CRAVINGS

CONTRIBUTORS: TIFFANI BACHUS, JONNY BOWDEN, CARA LYONS, ERIN MACDONALD, JESSICA POLLACK, ALICIA REWEGA, LAURA SCHOBER, GILEAN WATTS. OIL IMAGE JIL PHOTO/SHUTTERSTOCK.COM,
CAULIFLOWER IMAGE AFRICA STUDIO/SHUTTERSTOCK.COM, LEMON IMAGE VIKTAR MALYSHCHYTS/SHUTTERSTOCK.COM

WITH OLIVE OIL


Has that salad you ate for lunch left
you feeling less than satisfied? Are you
constantly craving a snack? Next time
around, try adding some olive oil to
your food. In a European study, participants mixed either olive oil, lard, butterfat
or canola oil into 500 grams of reduced-fat
yogurt every day for 3 months and judged
which type of fat left them feeling the
fullest. The clear winner was olive oil
participants in the olive oil group had a
higher concentration of serotonin, known
as the satiety hormone, in their blood.
Additionally, researchers found that two
of olive oils aroma compounds hexanal
and E2-hexenal help to slow appetite by
reducing the absorption of glucose from
the blood in liver cells.
According to lead researcher Peter
Schieberle, PhD, the findings showed
that the scent of olive oil is able to control
satiety. Schieberle and his team hope that
their research will be a catalyst in the creation of better reduced-fat food products.
Now that we know of olive oils ability to
kick cravings to the curb, you may soon
spy reduced-fat products containing olive
oil in grocery stores near you. In the meantime, you can still benefit from the oils
satiating properties by adding it to salads,
pastas or foods such as yogurt.

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Keep cauliflower white when cooking


by drizzling with a squeeze of lemon.
The acids in the juice counteract
the chemical reaction that causes
cauliflower to turn yellowish
once cooked.

JANUARY/FEBRUARY 2014

Clean Eating

23

bits 'n' bites // ask our dietitians

ASK
OUR

Dietitians

Got a food question? We have the answers.

Q Is it safe to cook with extra-virgin olive oil?


A

It all depends on the quality of extra-virgin olive oil (EVOO) youre buying. All oils
have a smoke point the temperature at which the oil begins to smoke and break
down. High-quality EVOO the kind chefs use in restaurants has a medium
smoke point. Since the average stove top reaches about 266F to 293F when
heated on medium, its completely safe to cook with EVOO on that heat. That
being said, this is not true of the EVOO commonly found on supermarket shelves
for $10 to $15 a bottle. Those oils are generally processed through poor extraction methods, which results in a harmful breakdown of fat chains into free fatty
acids, or fats that are not connected to a chain. These free fatty acids decrease
the smoke point of EVOO significantly, making it unable to withstand stove-top
heat above low. At Clean Eating, we encourage you to opt for EVOO, since it is less
processed and therefore higher in nutrients than the more heat-stable regular
olive oil; however, unless youre willing to invest in the high-quality stuff, its best
to reserve EVOO for low-heat cooking or in cold salad dressings and dips.

Q What are the benefits of eating fermented


foods? Should I be including them in my
clean-eating lifestyle?

Fermentation is the process of converting starches and sugars into acids,


thereby preserving them for longer. Certain foods and drinks can be fermented
naturally over time with the help of sea salt, beneficial microbes (such as bacteria, mold and yeast) and food enzymes that ward off decay. The microbes involved in fermentation thrive in low-temperature, high-moisture and high-acid
environments, and work to keep bad organisms from spoiling your food. Not
only are these good organisms beneficial for freshness, but they also possess a
host of health benefits, including improved digestion, nutrient absorption and
immune-boosting properties. Some of our favorite fermented foods include kefir (a fermented milk similar to yogurt), kombucha (a fizzy fermented drink made
from tea), miso (fermented soybean paste) and naturally fermented vegetables
such as sauerkraut or kimchi (a spiced fermented cabbage). While there is no
recommended daily serving of fermented foods, we recommend working them
into your daily routine (or at least a couple times a week). Keep in mind that a
little goes a long way, so a mere -cup of kefir in your morning smoothie or a
small bowl of miso soup before dinner is enough for you to reap the benefits.

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

24

Clean Eating

JANUARY/FEBRUARY 2014

THE
MEDITERRASIAN
DIET
Researchers from the Institute
of Human Nutrition and Food
Science at the University of
Kiel in Germany have come up
with a novel theory for heart
health combining elements
from both the Mediterranean
and Asian diets. Noting that
the incidence of cardiovascular
disease is low in many Asian
countries (such as Japan) as well
as in the Mediterranean area (in
countries such as Italy, Spain,
Greece and Turkey), they looked
at what the typical diets had in
common. They found that both
diets are rich in fruits, vegetables
and oily fish (high in omega-3
fatty acids), and provide high
amounts of plant chemicals such
as polyphenols and antioxidants.
Scientists suspect that the plant
bioactives found in both diets
turn on the same longevity genes
and may be responsible for the
disease-fighting character of the
diets. The findings suggest that
a combination MediterrAsian
diet may be a promising dietary
strategy in preventing chronic
disease. Green tea and red
wine, anyone?

ITALY ILLUSTRATIONS ART'NLERA/SHUTTERSTOCK.COM, JAPAN MAP ILLUSTRATION FILIP BJORKMAN/SHUTTERSTOCK.COM, OATMEAL IMAGE SUNNY FOREST/SHUTTERSTOCK.COM, SMOOTHIE IMAGE MAYA MORENKO/SHUTTERSTOCK.COM

CHAMPION
OF BREAKFAST
CEREALS
There are a few foods that
almost everyone can agree
are stars in the health-food
universe and oatmeal is
one of them. Researchers
enrolled 48 healthy individuals
in a study that tested the effects
of oatmeal against a widely sold
(and unidentified) oat-based
breakfast cereal. Oatmeal was
the clear winner. Eating the
oatmeal resulted in a greater
reduction in hunger, fewer cravings and less late-day snacking.
The researchers concluded that
oatmeal improves appetite
control and increases satiety,
especially when compared to
the usual breakfast fare. But the
best part of all is that you can
soak some oats in hot water
while you take a shower, and
youll have the perfect centerpiece to a healthy breakfast
waiting for you in just minutes!

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For an extra boost of flavor and antioxidants


in your morning smoothies, freeze chilled
white tea into ice cube trays for blending
with frozen fruit and reduced-fat
dairy or almond milk.

be inspired // cooking with

COOKING WITH

FABIO VIVIANI

Discover how the Italian chef known for blending


his approachable cooking style with simple
ingredients became a Top Chef fan favorite.
BY ANNA LEE BOSCHETTO

Secret for getting children to


eat their vegetables?

How can you make healthy


meals more exciting?

Make food fun to eat. I had a lot of


younger cousins in my family and I
was always the chef, so Im used to
getting children to try different foods.
For instance, I slice raw eggplant thin,
grill it, then add a little mozzarella and
make rolls that I put on sticks. I also
braise beef with herbs, lots of vegetables and tomato sauce for Sloppy Joes.

Most people can only name a dozen


foods they eat regularly, so its no
wonder that many overeat from boredom. Every week, buy one ingredient,
protein or vegetable that youve never
had before. Then find a recipe that
makes you happy and cook it.

Favorite harvest-time
vegetable?
All types of squash are incredible. Remove the top and bottom of a kabocha
squash, slice it into rings, then season
it with salt, pepper and a teaspoon of
butter, and bake in a 475F oven until
the bottom is brown. Sprinkle it with a
little Parmesan cheese and serve. With
butternut squash Ill make gnocchi.
Pure the squash, add an egg yolk and
enough flour, then drop the gnocchi
into a pot of boiling water. Its a simple
recipe that kids go ballistic for because
its these little orange balls.

Best food memory?


A I grew up eating a lot of eggs because
we had chickens. I have memories of
eating eggs in a thousand different
ways. From adding pepper one day
to adding spinach the next, youre
always changing other ingredients
depending on the season, but eggs
were always involved in some way.

26

Clean Eating

JANUARY/FEBRUARY 2014

Best recipe to clean up


your fridge?
Five-minute dessert?
In a food processor, blend 1 avocado,
1 tablespoon lemon juice, 1 tablespoon
unsweetened cocoa powder and tablespoon honey for a mousse that tastes like
chocolate but is made out of avocado.

With a quart of chicken stock, you


can turn whatever you have into a
tasty soup. Add some vegetables and
chicken stock, leftover chicken and
rice, pork or pasta. Combine leftovers
with other ingredients and you've got
yourself a good meal.

FABIO VIVIANI PHOTO COURTESY OF SIENA TAVERN

rowing up in a tight-knit,
food-obsessed Italian family
(which included his grandparents and great-grandmother)
cultivated Fabio Vivianis passion for
cooking. If we didnt grow it or raise it
in our backyard, we didnt eat it, he
says. While working nights at a bakery
in Florence, Italy, Viviani spent much
of his youth fine-tuning his culinary
skills while working in the restaurant
industry. In his latest cookbook, Fabios
Italian Kitchen (Hyperion, 2013), the
Top Chef and Top Chef All-Stars
alumnus offers up his familys recipes,
which are healthy yet hearty meals that
are reflective of his uncomplicated
cooking style. Everyone talks about
the advantages of the Mediterranean
diet, and I think that approach is
simple, says Viviani, adding that,
Italian cooking is full of flavor but not
full of calories. While on his book tour,
he sat down with Clean Eating to discuss
his time-saving secrets for making
healthy recipes as well as his top tips
for cooking family-friendly meals.

TURN
FOR MORE

Bonus
Recipes
FROM

FABIO VIVIANI

Tuna with
Tomatoes & Capers
JANUARY/FEBRUARY 2014

Clean Eating

27

be inspired // cooking with

Roasted Vegetables
SERVES 6.

INGREDIENTS:
2 tbsp balsamic glaze (see recipe)
cup olive oil
3 cloves garlic, smashed with a garlic press
2 tbsp fresh oregano leaves, finely chopped
3 tsp fresh basil leaves, finely chopped
Sea salt and fresh ground black pepper,
to taste
2 large red onions, sliced into rounds
1 yellow bell pepper, seeded and cut into
4 pieces lengthwise
1 red bell pepper, seeded and cut into
4 pieces lengthwise
1 green bell pepper, seeded and cut into
4 pieces lengthwise

Tuna
SERVES 4.

3 zucchini, cut into 1/3-inch-thick rounds

INGREDIENTS:

3 carrots, cut into 4 pieces lengthwise

2 tbsp olive oil

1 cup whole-wheat bread crumbs

6 cloves garlic, crushed

Zest of 2 lemons

FABIOS TOMATO
SAUCE WITH OIL & GARLIC

2 tbsp extra-virgin olive oil

ONE: Preheat oven to 450F.

8 sprigs fresh oregano, tied together


with butchers twine

MAKES 2 CUPS.

INGREDIENTS:

2 sprigs fresh rosemary

2 tbsp extra-virgin olive oil, divided

cup capers, drained and rinsed


2 lb cherry tomatoes, halved

6 cloves garlic, smashed with the back


of a knife

TWO: In a large bowl, whisk balsamic glaze and


olive oil. Add garlic, oregano, basil, salt and
pepper and whisk again. Toss all vegetables
into bowl with the dressing and let them sit for
about 30 minutes, mixing every once in a while.

Sea salt and fresh ground black


pepper, to taste

1 28-oz BPA-free can whole plum


tomatoes

4 8-oz center-cut tuna steaks

Sea salt and fresh ground black pepper,


to taste

6 anchovy fillets (packed in oil), drained


2 cups Fabios Tomato Sauce with
Oil & Garlic (see recipe)

2 tbsp fresh flat-leaf parsley leaves,


chopped

10 fresh basil leaves, stemmed

INSTRUCTIONS:

INSTRUCTIONS:

ONE: In a large, deep saut pan, heat oil


on medium. Add garlic and cook until
garlic starts to turn golden.

ONE: In a medium saucepan on medium,


heat 1 tbsp oil. Add garlic and cook until
garlic is golden brown.

TWO: Add anchovies, mashing them with

TWO: Add tomatoes, salt and pepper and


increase heat to medium-high. Simmer
until sauce is thick and no longer watery,
stirring occasionally and crushing tomatoes
with a spoon, about 10 to 15 minutes.

a spoon. Add tomato sauce, oregano and


rosemary and bring to a boil; reduce heat to
medium and simmer for 10 to 15 minutes.
Add capers and tomatoes and season with
salt and pepper.
THREE: Nestle tuna into sauce and cook for
5 minutes per side. Remove from heat and
let rest for 10 minutes. Remove oregano and
rosemary, then discard. Divide tuna among
serving plates and serve with sauce. Sprinkle
with parsley. (TIP: If you like your sauce
thicker, remove tuna from pan and simmer
until sauce reduces to desired consistency.)

28

Clean Eating

JANUARY/FEBRUARY 2014

THREE: Add remaining 1 tbsp oil and

continue to simmer for 5 minutes. Turn


off heat and stir in basil.

INSTRUCTIONS:

THREE: Distribute vegetables into 2 baking


dishes and roast for about 15 to 20 minutes,
or until the edges are golden brown. Meanwhile, in a small bowl, combine bread crumbs
and lemon zest. Serve vegetables with extravirgin olive oil and bread crumbs over top.

BALSAMIC GLAZE
MAKES 1 CUPS.

INGREDIENTS:
4 cups balsamic vinegar
1 cup light honey

INSTRUCTIONS:
Combine vinegar and honey in a pot and
bring to a boil. Reduce to about 1 cups
and remove from heat to cool. Put glaze
in a squeeze bottle and use cold.

NUTRIENTS PER SERVING ( OF RECIPE):

NUTRIENTS PER SERVING (1/6 OF RECIPE):

CALORIES: 473, TOTAL FAT: 16 g, SAT. FAT: 3 g,

CALORIES: 299, TOTAL FAT: 15 g, SAT. FAT: 2 g, MONOUN-

MONOUNSATURATED FAT: 11 g, POLYUNSATURATED

SATURATED FAT: 10 g, POLYUNSATURATED FAT: 2 g,

FAT: 2 g, CARBS: 20 g, FIBER: 5 g, SUGARS: 11 g,

CARBS: 37 g, FIBER: 6 g, SUGARS: 16 g, PROTEIN: 6 g,

PROTEIN: 61 g, SODIUM: 666 mg, CHOLESTEROL: 94 mg

SODIUM: 189 mg, CHOLESTEROL: 0 mg

RECIPES ARE COURTESY OF FABIOS ITALIAN KITCHEN BY FABIO VIVIANI. COPYRIGHT 2013, VF LEGACY, LLC. PUBLISHED BY HYPERION IN APRIL 2013. ALL RIGHTS RESERVED.

2 Japanese eggplants, quartered lengthwise and then cut in half

WITH TOMATOES & CAPERS

Roasted Apple
WITH RICOTTA, HAZELNUTS
& CHOCOLATE
SERVES 6.

INGREDIENTS:
Organic unsalted butter, as needed

INSTRUCTIONS:

6 firm baking apples (such as Granny


Smith, Pink Lady, Crispin or Pippin)

ONE: Preheat oven to 375F. Brush the

1 cups reduced-fat or regular ricotta


cheese
cup unsalted hazelnuts, ground
or crushed
cup 70% or greater dark chocolate,
chopped
cup raw honey, divided
1 tbsp orange zest

bottom of a medium baking pan with butter.


Slice a small piece off the bottom of each
apple so they stand flat without falling over.
Cut off the tops of apples and, using a spoon
or small knife, carve out the core, leaving a
thickness of about 1 inch of apple all around.
Transfer apples to baking dish.
TWO: In a medium bowl, combine ricotta,
hazelnuts, chocolate, 3 tbsp honey and orange

zest. Divide mixture among apples, filling


inside cavity of each and mounding on top.
THREE: Drizzle remaining 1 tbsp honey over
apples and bake until ricotta-chocolate mixture
starts to melt and skin of apples has browned
slightly, about 15 minutes. Serve warm.
NUTRIENTS PER SERVING (1/6 OF RECIPE):
CALORIES: 384, TOTAL FAT: 19 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 10 g, POLYUNSATURATED FAT: 2 g, CARBS: 48 g,
FIBER: 7 g, SUGARS: 35 g, PROTEIN: 11 g, SODIUM: 81 mg,
CHOLESTEROL: 20 mg

JANUARY/FEBRUARY 2014

Clean Eating

29

how to // kitchen confidential


SAVE THE SEASON WITH EASY-TO-MAKE

QUICK BREADS
Welcome to the last of our three-part series on preserving fruits
and vegetables. Here, learn an easy formula that extends the
life of fresh produce inside delicious baked bread.

9 x 5-inch
loaf pan
Large bowl
Measuring cups
and spoons
Whisk, knife
and spoon
Rubber spatula
Toothpicks

In

terms of oxymorons, quick


bread is right up there with
dry wine and fresh cheese.
One does not usually think of
homemade bread as fast or easy, so it often comes
as a surprise to learn that you could be enjoying a
slice of your own homemade bread in just about
an hour. And its equally grand that making
bread is a terrific use for a surplus of produce,
such as zucchini, carrots, overripe bananas and
hot and sweet peppers.
Yeast, or a lack of it, is the difference between
quick bread and not-quick bread. When making
quick bread which doesnt call for yeast there
is no need to let the dough rise before you pound it
down and let it rise again. Quick bread uses a basic
combination of dry ingredients (flour, sweetener
and leavening agents such as baking soda and
powder) and wet ingredients (usually oil, butter,

Metal
cooling rack
Plastic wrap and
freezer bags

30

Clean Eating

JANUARY/FEBRUARY 2014

milk or eggs). This results in a thick batter that can


be dressed up with a delicious variety of mix-ins.
Depending on your ingredients at hand, you can
mix in vegetables, herbs and cheeses to take your
bread in a savory direction, or you can opt for a
sweeter bread by mixing in fruits, nuts, spices and
even chocolate chips.
If you cant wait to dig in, cut yourself a slice
after your baked bread cools for 10 to 15 minutes,
but then set it aside. Quick bread almost always
benefits from resting overnight, which allows the
moisture to redistribute while improving the texture
and ability to slice the dense, flavor-rich bread. The
process is so simple that you could bake several
loaves at once and send them away with friends,
or you could pack the loaves in the freezer to enjoy
again a few months later. To end with another oxymoron, we hope our easy formula for quick bread
becomes a new classic in your recipe box.

FOOD STYLING BY MARIANNE WREN

What
You'll
Need:

BY LAURA WALSH, PHOTOGRAPHY BY JOANNE TSAKOS

Jalapeo
Cheddar
Corn Bread
MAKES 1 LOAF (ABOUT 16 SLICES).
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 60 MINUTES.

INGREDIENTS:
Olive oil cooking spray
1 cup white whole-wheat flour
or whole-wheat flour
1 cup fine-ground whole-grain
yellow cornmeal
cup organic evaporated
cane juice
1 tsp baking powder
tsp baking soda
tsp sea salt
1 egg

cup reduced-fat (1% or 2%) milk


cup to 1 cup seeded and diced
jalapeo chile peppers
cup fresh or frozen corn kernels,
thawed
cup shredded reduced-fat
cheddar cheese, plus
additional for garnish

INSTRUCTIONS:
ONE: Preheat oven to 350F.
Mist a 9 x 5-inch loaf pan with
cooking spray.
TWO: In a large bowl, whisk flour,
cornmeal, cane juice, baking
powder, baking soda and salt.
Form a well in center of mixture.
THREE: In a medium bowl, whisk
egg and milk. Pour into well of flour
mixture. With a rubber spatula, fold
milk mixture into flour mixture. Fold

TIP: To freeze,
tightly wrap cooled
loaf in plastic wrap and
place in a freezer bag.
Seal bag, squeezing out
excess air. Bread will
keep frozen for up
to 3 months.

in jalapeo, corn and cup cheddar


until just combined. (NOTE: Batter
should be lumpy; do not over-mix.)
FOUR: Spoon batter into pan,
smoothing surface. Sprinkle with
additional cheddar (if using).
Bake until lightly browned and a
toothpick comes out clean when
inserted in center of loaf, 50 to
55 minutes. Let cool in pan for
5 minutes. Run a knife around
edge of pan to loosen. Invert pan
and transfer to a wire rack to cool
completely.
NUTRIENTS PER SERVING
(-INCH SLICE):
CALORIES: 108, TOTAL FAT: 1 g, SAT.
FAT: 0.5 g, CARBS: 22 g, FIBER: 2 g,
SUGARS: 10 g, PROTEIN: 3 g, SODIUM:
131 mg, CHOLESTEROL: 15 mg

More Quick
Combos

Using the basic formula in


this Jalapeo Cheddar Corn
Bread recipe, swap out the
cornmeal for an additional
cup of white whole-wheat
flour and swap in your
favorite ingredients. Have
a garden full of carrots and
zucchini, an overripe banana
or several extra cartons of
berries that you need to use
before they spoil? Try baking
them into bread! Use these
flavor combos as inspiration:

STRAWBERRY BANANA
Add 1 tsp ground cinnamon
to flour mixture and stir in
1 ripe mashed banana and
1 cup diced strawberries in
place of jalapeo, corn and
cheese. If desired, top batter
with additional diced or sliced
strawberries before baking.

LEMON BLUEBERRY
Add 1 tbsp finely grated
lemon zest to flour
mixture and stir in 2 tbsp
fresh lemon juice and 1 cup
blueberries in place of jalapeo, corn and cheese.

CARROT RAISIN PECAN


Add 1 tsp ground cinnamon
to flour mixture and stir in
1 cup shredded carrots,
cup coarsely chopped
pecans and cup raisins
in place of jalapeo, corn
and cheese.

ZUCCHINI WALNUT
Add 1 tsp ground nutmeg
to flour mixture and stir in
1 cups shredded zucchini
and cup coarsely chopped
walnuts in place of jalapeo,
corn and cheese.

JANUARY/FEBRUARY 2014

Clean Eating

31

how to // kitchen confidential

Your Step-by-Step Guide to Quick Bread:


2

Aerate flour: With a spoon, stir and fluff up flour to aerate, then
scoop flour into a measuring cup until full. With the dull edge of a
knife, level off flour. This step ensures your baked goods are well
aerated; simply scooping measuring cup into flour can yield an
extra ounce of flour per cup, which results in dense bread.

In a medium bowl, whisk egg and milk. Pour into well of


flour mixture.

32

Clean Eating

In a large bowl, whisk flour, cornmeal, cane juice, baking powder, baking soda and salt. Form a well in center of mixture.
The well acts as a bowl to hold liquid ingredients, making it
easier to fold them evenly into the batter without over-mixing.

JANUARY/FEBRUARY 2014

With a rubber spatula, fold milk mixture into flour mixture. Fold
in jalapeo, corn and cheddar until just combined. The batter
should be lumpy, not smooth; do not over-mix. Over-mixing
causes too much gluten to develop, which causes tunneling,
where air pockets and peaks form at the top of the loaf.

Transfer batter to a loaf pan, smoothing the top. (TIP: To make


this recipe as muffins, simply divide batter into a 12-count
muffin tin and reduce baking time to 20 to 25 minutes.)

Let loaf cool in pan for 5 minutes. This allows the batter to set
and cool into shape. Remove from pan and transfer to a wire
rack; leaving loaf in pan for more than 5 minutes causes the
bottom of the loaf to steam and become soggy.

Bake until lightly browned and a toothpick comes out clean


when inserted in center of loaf, 50 to 55 minutes. The top of
the loaf should spring back when gently touched.

To freeze, tightly wrap cooled loaf in plastic wrap and place in


a freezer bag. Seal bag, squeezing out excess air. Bread will
keep frozen for up to 3 months.

JANUARY/FEBRUARY 2014

Clean Eating

33

how to // kitchen tools

Immersion Blender
Tips & Tricks
GO NUTS: Use your immersion blender
to fnely chop nuts for baked goods or
garnishes. Place nuts in a durable, deep
vessel (many immersion blenders come
with a bowl or jug for this purpose) and
grind to desired size. (NOTE: Always
check your blenders manual to ensure
that it has the capability to grind nuts.)

Our Most-Coveted

Immersion
Blenders
Whipping up hearty soups and morning smoothies
will be a breeze with these top-rated, kitchen-tested
immersion blenders.
BY GILEAN WATTS, RECIPE BY JULIE O'HARA

WHIP IT: With their high speed and


slender shape, immersion blenders are
perfect for whipping cream and egg
whites as they incorporate maximum
air into the mixture as they blend.
EASY CLEAN: To clean your immersion
blender quickly and safely, place the
unplugged blender blade into a bowl
of warm soapy water and swish for a
few seconds to dislodge any remnants
of food. (NOTE: Never submerge entire
unit in water.)
PROPER FORM: For best results and
to minimize splashing, hold the blender
at a 45 degree angle and move it very
gently back and forth or up and down
through the mixture until smooth;
avoid pulling the blade out of the
liquid while blending, as this can
cause splattering.
BARISTA BLEND: Make caf-worthy
lattes by whirling milk with your
immersion blender until foamy, then
pour over espresso. For a perfectly
smooth and bubbly homemade hot
chocolate, whirl the warm chocolate
mixture for a few seconds before
pouring into your mug.
OH, BABY: For clean and inexpensive
baby food, pure leftover vegetables
from dinner until smooth, then spoon
into individual serving containers to
feed your little one. Be sure to label
each with the date it was made and
discard unused food after 3 to 4 days.

34

Clean Eating

JANUARY/FEBRUARY 2014

hen it comes to turning vitamin-packed


fruits and veggies
into silky soups,
creamy dips and energizing breakfast
smoothies, power-packed food processors and upright blenders tend to steal
the spotlight. But theres a lot to love
about the often under-rated immersion
blender! For starters, these handheld
mix-masters have certainly got the upper hand when it comes to size. While
their counterparts take up serious
kitchen real estate, immersion blenders
can easily be tucked away into drawers, which is key for cooks who work in

tight spaces. Plus, these handy gadgets


allow you to blend your food right in
the pot you cooked it in, so you dont
have to go through the hassle (and danger!) of transferring hot ingredients into
a separate blender. And these handy
mixers arent just for pureing you can
put them to work on chopping nuts and
herbs, beating eggs and even whipping
cream. To ensure you buy the right
blender for your needs, we put some of
the top brands to the test on your favorite Clean Eating recipes read on to
see which one best suits your needs, and
then put it to work on our unbeatable
Creamy Broccoli & Pea Soup!

1 Breville The Control Grip

Creamy
Broccoli &
Pea Soup

Sweet green peas add color


and flavor to this gorgeous,
cold-weather dish. Greek
yogurt, caramelized shallots
and aromatic chives top it off
for an easy garnish that makes
a big impact.

INGREDIENTS:
1 tbsp olive oil, divided
1 large yellow onion,
chopped
Sea salt and fresh ground
black pepper, to taste
3 cloves garlic, chopped
1 tsp ground ginger
tsp dried thyme
Pinch red pepper
flakes, optional

TWO: Meanwhile, in a
small skillet on low, heat
remaining tbsp oil.
Add shallots and season
with additional salt and
black pepper. Cook, stirring occasionally, until
very soft, light brown
and caramelized, about
8 minutes.
THREE: To saucepan, add
peas. Cover and simmer for
3 minutes. Stir in lemon juice
and remove from heat.

4 cups low-sodium
chicken broth
1 lb broccoli, thick stems
trimmed and separated
into small florets
1 cup thinly sliced shallots
2 cups frozen peas
Juice of lemon

FOUR: With an immersion


blender, pure soup until
smooth. Divide among serving bowls and top each with
yogurt, shallots and chives.

This basic immersion blender from KitchenAid


features two speeds and a 24-ounce blending jug
thats perfect for making and storing smoothies
and soups. PRO: With a powerful yet quiet motor,
this practical model is everything most home cooks
will ever need in an immersion blender, without the
space-consuming attachments; motor and blending shaft detach for easy storage. CON: Blade isnt
sturdy enough for grinding hard foods, such as nuts
and whole spices. $70, kitchenaid.com

3 Bodum Bistro Electric Blender Stick with Accessories

NUTRIENTS PER SERVING


(1 CUPS):

cup reduced-fat
Greek yogurt

With 15 speeds, a click-on whisk and the ability to transform into a mini food processor in just seconds, Brevilles
The Control Grip immersion blender is a gourmet cooks
most trusted sous-chef. Insert the stainless steel blending shaft into the 42-ounce jug for pureing or pop it on
the chopping bowl attachment to cut up nuts and herbs.
PRO: Detachable motor makes cleaning safe and easy;
we love how the chopping bowl transforms the blender
into a food processor. CON: The attachments and bowls
can be space consuming for those with limited kitchen
space. $100, breville.com

2 KitchenAid 2-Speed Hand Blender

THE MINIMALIST

SERVES 4.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 45 MINUTES.

THE TRENDSETTER

WITH CARAMELIZED
SHALLOTS

ONE: In a large saucepan


or Dutch oven on mediumhigh, heat tbsp oil.
Add onion, salt and black
pepper and saut, stirring
occasionally, until tender,
about 8 minutes. Add garlic,
ginger, thyme and pepper
flakes and saut, stirring
frequently, for 2 minutes.
Add broth and increase heat
to high. Cover and bring to
a boil. Add broccoli, reduce
heat to medium and cover.
Simmer until broccoli is very
tender, 15 to 18 minutes.

THE ALL-IN-ONE

INSTRUCTIONS:

Stylish and powerful, Bodums Bistro two-speed


blender comes with a multiblade (aka the knife) for pureing,
a whisk for blending and a beater for whipping, plus a handy
17-ounce mixing jug. PRO: Specialized attachments tackle
every task with efciency; ergonomic grip handle makes onehanded blending a cinch. CON: The blades can be tricky to
remove; the blending shaft is shorter than other models, so
not ideal for use on large, deep pots of liquids.
$60, bodum.com

CALORIES: 220, TOTAL FAT: 7 g,

1 tbsp chopped fresh


chives or mint leaves

SAT. FAT: 1 g, MONOUNSATURATED


FAT: 4 g, POLYUNSATURATED FAT: 1 g,

4 Cuisinart Smart Stick Hand Blender

CARBS: 29 g, FIBER: 8 g, SUGARS: 6 g,


PROTEIN: 14 g, SODIUM: 168 mg,

WEB BONUS: If Broccoli &


Pea doesn't tickle your fancy, try our
Creamy Carrot & Caulifower Soup
with Herbes de Provence at cleaneatingmag.com/januaryfebruary-2014.

THE BUDGET-FRIENDLY

CHOLESTEROL: 1 mg

Perfect for small everyday tasks, Cuisinarts multiuse


two-speed model comes in a delightful array of
colors to match any kitchen. Its sleek body and
powerful motor are easy to use with just one hand,
and the 16-ounce mixing beaker is ideal for blending
drinks and salad dressings. PRO: Afordable price,
particularly given its durability; blending shaft
easily pops of the handle and can go straight into
your dishwasher for quick cleanup. CON: Additional
attachments, such as whisks or chopping blades, are
not available, so the unit is not as adaptable as some
of the others on the market. $35, bigkitchen.com

JANUARY/FEBRUARY 2014

Clean Eating

35

eat smart // classics, only cleaner

Hot & Healthy

YOUR RESIDENT

FOODIE

JULIE OHARA

TUNA
MELTS

A made-for-weeknights meal thats fast,


kid-friendly and bursting with
health benefits!
BY JULIE O'HARA, PHOTOGRAPHY BY MAYA VISNYEI

In

this issue I take on


the tuna melt, and
why not? Its a classic
American sandwich.
Still, I bet youre a little surprised to see
such a simple, even mundane, recipe
in this column. Well, guess what? The
tuna melt is primed for a comeback.
Heres why it deserves a second look.

Comeback kid
As a seasoned
writer and recipe
developer, CEs
Resident Foodie
Julie OHara
has delved into
everything from
restaurant reviews
of tasty travel hot
spots to offering
up her insider tips
for preparing a
deliciously clean
turkey dinner.
Her work has
also graced the
pages of Shape,
National Geographic Traveler, SELF and
Vegetarian Times.
Plus, she blogs
about cooking!
aminglingoftastes.com

36

Clean Eating

Why am I rooting for the return of the


tuna melt? First off, tuna melts go from
pantry to plate in a flash. My version is
done in 25 minutes. It would have been
less, but I opted to gussy things up with
sauted onions. Theyre also perfect for
the whole family, and you can multiply
the recipe to serve more.
Thanks to its simplicity, the ultimate
tuna melt is no more difficult to make
than a lousy one. Unlike pizza, which
could takes ages if you made all the
components from scratch, these melts
dont demand time or advanced skills to
make them great.
Finally, tuna melts belong in this
column because they are often calorie
and fat bombs masquerading as innocent sandwiches. Thats why this fast,
fun and undeniably tasty meal deserves
a clean makeover!

JANUARY/FEBRUARY 2014

Grown-up ingredients
Employing the use of grown-up
ingredients ensures a tuna melt youll
love. The typical tuna melt recipe
uses too much mayo, low-quality,
processed cheese and white bread
slathered with butter. You can probably
guess where this is going: Swap the
mayo for Greek yogurt; pump up the
flavor with spices; opt for reduced-fat,
high-quality cheese; and pile all of it on
whole-grain bread.
The biggest twist in my new
version has more to do with method.
Opting for open-faced sandwiches
reduces calories and carbs, but wont
make you feel deprived one hearty
whole-grain slice is more satisfying
than two pieces of the white spongy
stuff. More importantly, you can crisp
up the bread in a toaster rather than
in a buttery skillet. After toppings
are added, all the sandwiches go in
the oven together until theyre hot
and melty. Its a whole lot faster than
cooking them in batches on the stove
top. The best part, though, is when the
whole family gets to sit down at the
same time to a hot, healthy tuna melt
not usually such a simple feat!

Looking
for a Tuna
Alternative?
If the chicken of the sea
doesnt tempt your taste
buds, you can still use the
method in this recipe to
make a fast, easy melt.
Just pick one of the tasty
alternatives below, or
try them all!
SALMON: Wild
salmon in a pouch
is the closest tuna
alternative. For a
little twist, try
fresh dill instead
of tarragon.
SHRIMP & FETA: Use
finely chopped cooked
shrimp. Replace celery
with chopped sun-dried
tomatoes and swap
the tarragon
for fresh
parsley.
Top with
crumbled feta.
CHICKEN CURRY: Shred
poached, grilled or
roasted chicken breasts.
Eliminate mustard and
tarragon; instead,
stir in curry
powder
and finely
chopped, dried
unsweetened apricots.
Top with a mild cheese
such as mozzarella.
CHICKPEA & EGG:
For a vegetarian version,
mash chickpeas with a fork
and chop hard-boiled eggs
(use about 1 cup chickpeas
to 3 eggs). Replace celery
with a seeded, finely
chopped tomato and
tarragon with
fresh basil.

FOOD STYLING BY DAVID GRENIER, PROP STYLING BY CATHERINE DOHERTY, SALMON PHOTO COURTESY VITALCHOICE.COM, SHRIMP PHOTO HONG VO/SHUTTERSTOCK.COM, CHICKEN PHOTO TIM UR/SHUTTERSTOCK.COM,
CHICKPEA PHOTO AN NGUYEN/SHUTTERSTOCK.COM, JULIE O'HARA PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, STYLING BY RACHEL MATTHEWS BURTON

Grown-up
Tuna Melts

tsp dried or 1 tsp chopped fresh


tarragon leaves

YOU SAVE: 239 CALORIES, 19 g TOTAL FAT,


11.5 g SATURATED FAT, 527 mg SODIUM.

3 oz reduced-fat white or orange cheddar


cheese, grated

SERVES 6. HANDS-ON TIME: 20 MINUTES.


TOTAL TIME: 25 MINUTES.

3 scallions, thinly sliced

Its high time someone gave tuna melts the


comeback they deserve. After all, the indulgent,
cheesy goodness of this classic blue-plate
special makes it the perfect fast food for your
hungry bunch.

ONE: Preheat oven to 350F and line a large,


rimmed baking sheet with foil.

INGREDIENTS:
1 tbsp olive oil
1 red onion, thinly sliced
8 tsp sea salt
1

6 1-oz slices whole-grain bread

INSTRUCTIONS:

TWO: In a large skillet on medium, heat oil.


Add onion, salt and pepper and cook, stirring
occasionally, until browned and tender, 10 to
12 minutes.
THREE: Meanwhile, to a medium bowl, add
tuna, celery, yogurt, mustard powder, cayenne
and tarragon; stir to combine.

tsp fresh ground black pepper


12 oz pouched wild albacore tuna
(about 1 cups)
2 stalks celery, finely chopped
23 cup 2% plain Greek yogurt
1 tsp mustard powder

FOUR: Toast bread until golden brown and


arrange on sheet. Spread one-sixth of tuna
mixture over each bread slice. Top with
onions and cheese, dividing evenly. Bake
until cheese is melted, about 5 minutes.
Sprinkle with scallions.

Nutrients*: THEN AND NOW


Compared with a traditional
tuna melt**:
Nutritional
Facts

THEN

NOW

440

201

26

Sat. Fat (g)

14

2.5

Carbs (g)

29

23

Fiber (g)

Sugars (g)

Protein (g)

21

19

950

423

Cholesterol (mg) 100

33

Calories
Total Fat (g)

Sodium (mg)

*Serving size is 1 tuna melt


** The tuna melt used for comparison is
1 serving of the Creamy Two-Cheese Tuna
Melts from kraftrecipes.com

tsp ground cayenne pepper, or to taste


(TIP: If youd rather skip the heat, use
tsp sweet paprika plus tsp ground
cumin instead.)

JANUARY/FEBRUARY 2014

Clean Eating

37

T he
of

Secrets

Research unveils more exciting reasons


to go fishing for the health benefits of
underwater bounty.
BY SARAH TUFF

Fish can help you


breathe better
Eating fish, especially early in life, appears to
reduce the risk of asthma. A new study zeros in
on the timing of such positive benefits: Dutch
researchers discovered that children who ate
fish between the ages of six months and one
year were less likely to wheeze at age four than
children who began consuming fish later in life,
as reported in a 2012 issue of Pediatrics. At least
once a week, aim to consume a serving of what
researchers defined as fatty fish: salmon, herring,
mackerel and eel.

38

Clean Eating

JANUARY/FEBRUARY 2014

HEART
2 YOUR
IS HEALTHIER
WITH FISH

You know that a heart-healthy diet means avoiding certain saturated


fats, fatty and processed meats, and refined and processed foods. But
now, according to research recently published in the American Heart
Association journal Circulation, scientists have discovered that a diet
with a higher ratio of fish to meats can help those who already have
cardiovascular disease or organ damage by reducing their risk for new
heart attacks and strokes. So its never too late to reel it in, and you
can simply plan to eat more servings of fish than meat each week.

SEAFOOD ICONS AND ILLUSTRATIONS NOKA STUDIO/SHUTTERSTOCK.COM, WATER IMAGE ALEX STAROSELTSEV/SHUTTERSTOCK.COM

eat smart // complements

SEAFOOD SUPPORTS
YOUR MENTAL HEALTH

Taking a regular fish-oil supplement


can help ward off psychosis, Australian
researchers found after studying nearly 100 people
who were at a very high risk of schizophrenia and
similar disorders. Fish oils long-chain omega-3 polyunsaturated fatty acids seem to help the brains neurotransmitter
systems function properly. Take capsules containing at least
1.2 grams of omega-3 polyunsaturated fatty acids, which
was the amount used in the study.

IN AN EMERGENCY, FISH
MAY HELP SAVE YOUR LIFE

Sure, fish and fish oil can help you lead a healthier daily existence. But what happens
to people suffering from a health crisis, such as kidney failure? Recently published in
February 2013 in Kidney International, researchers from the Indiana University School
of Medicine discovered that patients on hemodialysis for kidney failure had a lower
risk of sudden cardiac death if they ate a diet higher in the omega-3 fatty acids found
in fish and fish oil. So even if youre in perfect health, not only will an apple a day keep
the doctor away but a dose of fish or fish oil will, too!

Fish can lead


to a better
quality of life

The Mediterranean diet


helps improve day-to-day
health, even for those who
dont live on the shores of
Italy and Greece thanks
in part to the reliance on
fish as a major food source,
researchers have found.
In a study published in the
European Journal of Clinical Nutrition, subjects who
consumed fish and other
healthy foods had an increased sense of well-being
and a lower risk of developing chronic diseases.

6 FISH

PROMOTES
A BRIGHTER
SMILE

The same long-chain omega-3 polyunsaturated fatty


acids found in fish that scientists say may make you
smile more may also improve the look of your smile,
too. At the Experimental Biology 2012 meeting,
dentists presented evidence from a study that showed
how fish oil can stave off periodontitis, thanks to
its anti-inflammatory properties. The studys lead
researcher recommends consuming the equivalent of
two fatty-fish meals per week.

YOULL FORGET
LESS AFTER
EATING FISH

Nutritionists have reminded


consumers for years now that
eating fish and taking fish oil
improves brain function. But
only recently have scientists
really begun to understand
how docosahexaenoic (DHA),
an omega-3 fatty acid,
improves memory. Reporting
in Applied Physiology, Nutrition
and Metabolism, researchers
with the University of Albertas
Faculty of Medicine and Dentistry found that memory cells
in the brains hippocampus
can communicate with each
other better when DHA levels
are higher. Cant remember
where you left your car keys?
Always keep them next to the
fish-oil pills.

JANUARY/FEBRUARY 2014

Clean Eating

39

A
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Chicken,
Butternut
Squash &
Sage Penne

A
T
S
D
A
E
P CT

(see recipe, p. 46)

E
F
R
E
P

40

Clean Eating

JANUARY/FEBRUARY 2014

FOOD STYLING BY MARIANNE WREN

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GIBS
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Lemony
Angel
Hair
Pasta
with Crab
(see recipe, p. 47)

JANUARY/FEBRUARY 2014

Clean Eating

41

A
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PEA
TED
E
F
R
P

FF PICK
STA
This recipe is simple, fragrant and
satisfying! Turkey is such a refreshing
change from beef and the homemade
marinara can be used in dozens of
other recipes!
Alicia Rewega
Editor-in-Chief

Turkey Lasagna
with Homemade
Marinara

42

Clean Eating

JANUARY/FEBRUARY 2014

Turkey Lasagna

4 cloves garlic, chopped

12 whole-wheat no-boil lasagna noodles

WITH HOMEMADE MARINARA

tsp dried oregano

4 oz reduced-fat, grated Italian

SERVES 10. HANDS-ON TIME: 45 MINUTES.


TOTAL TIME: 2 HOURS, 35 MINUTES.

2 tbsp balsamic vinegar

Making your own marinara sauce is quick


and easy, and adds another dimension to
this classic family favorite.

INGREDIENTS:

2 28-oz BPA-free cans unsalted whole

tomatoes with basil (TRY: Eden Organic


Whole Tomatoes with Basil)
1 tbsp raw honey
tsp sea salt, divided

1 tbsp olive oil


1 tsp fresh ground black pepper,
1 white onion, chopped
1 large carrot, peeled and chopped
1 large stalk celery, chopped

divided, plus additional to taste


1 9-oz package frozen chopped

spinach, thawed
Olive oil cooking spray
1 lb ground turkey breast
15 oz reduced-fat ricotta cheese

(about 2 cups), drained


1/3 cup loosely packed chopped

fresh basil leaves

four-cheese blend

INSTRUCTIONS:
ONE: In a Dutch oven or large saucepan on
medium-high, heat oil. Add onion, carrot
and celery and cook, stirring occasionally,
until soft and lightly browned, 10 to
12 minutes. Add garlic and oregano and cook,
stirring constantly, 1 minute. Add vinegar
and let bubble for 10 to 20 seconds, scraping
any browned bits in bottom of pan. Add
tomatoes and stir to combine, breaking up
with a spoon. Bring to a boil, then reduce heat
to medium to medium-low and maintain
a steady simmer. Cook for 1 hour, stirring
every 10 to 15 minutes, until thickened. Stir
in honey, tsp salt and tsp pepper.
TWO: Using an immersion blender, blend
sauce to a lightly chunky pure. (MAKE
AHEAD: Sauce may be made up to 2 days
in advance; cover and refrigerate in an airtight container.)
THREE: Place spinach in a fine mesh strainer
and press firmly to drain. Mist a large skillet
with cooking spray and heat on mediumhigh. Add turkey and cook, breaking up with
a spoon, until no longer pink, 4 to 5 minutes.
Add spinach, remaining tsp salt and tsp
pepper and cook, stirring frequently, until
heated through, about 2 minutes. Transfer
to a medium bowl.
FOUR: In a second medium bowl, combine
ricotta and basil. Season with additional
black pepper.
FIVE: Reheat marinara sauce in a large
saucepan on medium heat until steaming
hot (if sauce is still hot you can skip this step).
Spread cup sauce inside a 9 x 13-inch
baking dish. Top with 4 noodles, half of
ricotta, one third of cheese blend, half of
turkey and 1 cup sauce. Repeat once more,
starting with noodles and ending with sauce.
Top with remaining noodles, remaining sauce
and remaining cheese blend. Cover with foil
and bake for 30 minutes. Remove foil and
bake until cheese is melted and sauce is
bubbling, 5 to 10 minutes more. Rest for
15 minutes before serving.
NUTRIENTS PER SERVING (1/10 OF LASAGNA):
CALORIES: 253, TOTAL FAT: 9 g, SAT. FAT: 4 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 2 g,
CARBS: 30 g, FIBER: 5 g, SUGARS: 8 g, PROTEIN: 24 g,
SODIUM: 310 mg, CHOLESTEROL: 44 mg

JANUARY/FEBRUARY 2014

Clean Eating

43

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Creamy
Shrimp Rigatoni
WITH CANNELLINI BEANS
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 35 MINUTES.

A clean-eating lifestyle doesnt mean you


have to give up rich, indulgent pasta sauces
such as this one. This protein-packed dish is a
guilt-free option the whole family will love.

INGREDIENTS:

INSTRUCTIONS:

8 oz whole-wheat rigatoni pasta

ONE: Cook pasta al dente according to


package directions.

1 tbsp olive oil


2 to 3 cloves garlic, finely chopped
tsp dried thyme
tsp dried oregano
tsp red pepper flakes, optional
3 tbsp white whole-wheat flour
12/3 cups 2% milk
3 tbsp grated Pecorino Romano

or Parmesan cheese
tsp each sea salt and fresh ground

black pepper, plus additional to taste


Olive oil cooking spray
1 lb shrimp, peeled and deveined
1 15-oz BPA-free can cannellini beans,

drained and rinsed


10 sun-dried tomato halves packed

in olive oil, drained and sliced


3 tbsp chopped fresh basil leaves

44

Clean Eating

JANUARY/FEBRUARY 2014

TWO: Meanwhile, in a medium saucepan


on medium-low, heat oil. Add garlic, thyme,
oregano and pepper flakes (if using) and
cook, stirring constantly, until garlic softens,
about 30 seconds. Add flour and stir until
moist and lightly browned, about 2 minutes.
Increase heat to medium and slowly whisk
in half of milk. Continue whisking until
almost smooth. Whisk in remaining half
of milk, whisking constantly. Just as milk
starts simmering, reduce heat to maintain a
gentle simmer, on low to medium-low. Cook
until thickened, whisking frequently, 2 to
3 minutes. Whisk in cheese. Season with salt
and black pepper, to taste. Remove from
heat, then cover to keep warm.
THREE: Mist a large nonstick skillet with
cooking spray and heat on medium-high.
Season shrimp with tsp each salt and black
pepper. Add to skillet and saut until golden
brown and opaque in thickest part, 2 to
3 minutes per side. Transfer to a large bowl.
Add beans and tomatoes.

FOUR: Add pasta to bowl with shrimp


mixture. If sauce has cooled, reheat on
medium-low, stirring frequently. Add
sauce to pasta mixture and stir to
combine. Divide among serving bowls
and sprinkle with basil.
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 505, TOTAL FAT: 9 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 69 g, FIBER: 14 g, SUGARS: 7 g, PROTEIN: 39 g,
SODIUM: 467 mg, CHOLESTEROL: 150 mg

Beet, Fennel
& Ricotta
Fusilli
(see recipe, p. 47)

Creamy Shrimp
Rigatoni with
Cannellini
Beans

JANUARY/FEBRUARY 2014

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45

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1 oz grated Parmesan cheese


3 tbsp toasted unsalted pumpkin

seeds (aka pepitas)

INSTRUCTIONS:
ONE: Arrange racks in upper and lower
thirds of oven; preheat oven to 400F. Line
2 baking sheets with foil and mist with
cooking spray. Add squash to 1 baking sheet
and toss with oil, tsp salt and tsp pepper.
Bake until tender and browned, tossing
halfway through, about 25 minutes. Add
2 tbsp sage and garlic and toss to combine.
Return to oven for 2 to 4 minutes more, until
garlic is soft and very lightly browned.
TWO: Meanwhile, add chicken to second
baking sheet and sprinkle with remaining
tsp salt and tsp pepper, and chile
powder. Bake until no longer pink in
thickest part, turning halfway through,
20 to 25 minutes. (NOTE: Chicken can go
into oven at the same time as squash.)
When chicken is cool enough to handle,
chop into slices or cubes.

Chicken,
Butternut Squash
& Sage Penne
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 55 MINUTES.

This no-fuss pasta dish features an array of


flavor notes such as sweet roasted butternut
squash, fragrant sage and a touch of salty
cheese. Bake fresh chicken breasts to use
in this recipe as instructed here or use any
leftover chicken you have on hand.

INGREDIENTS:

THREE: Meanwhile, cook pasta al dente


according to package directions. Before
draining, ladle about cup cooking water
into a heat-proof cup and set aside. Return
penne to pot, off the heat.
2 tsp olive oil
tsp sea salt, divided
tsp fresh ground black pepper,

divided, plus additional to taste


3 tbsp chopped fresh sage, divided
3 cloves garlic, chopped
2 5-oz boneless, skinless chicken

breasts (TIP: This is a great recipe for


using leftover grilled or baked chicken.
Youll need about 12/3 cups or 8 oz
chopped or shredded chicken.)

Olive oil cooking spray

1 tsp chile powder

1 2-lb butternut squash, peeled,

8 oz whole-wheat penne (TRY: Hodgson

seeded and cut into -inch cubes


(about 3 cups)

Mill Whole Wheat Penne Pasta)


8 oz baby spinach leaves (about 8 cups

packed)

WEB BONUS: Deliziosissima! Head to


cleaneatingmag.com/januaryfebruary-2014
for 20 creative and calorie-conscious pasta recipes.

46

Clean Eating

JANUARY/FEBRUARY 2014

FOUR: Meanwhile, mist a large skillet with


cooking spray and heat on medium-high.
Add spinach and cook, tossing occasionally,
until wilted, about 4 minutes. Season with
additional black pepper.
FIVE: To pasta pot, add squash, chicken,
spinach and cup pasta cooking water; stir
to combine. Add additional pasta water to
moisten as needed. Divide among serving
bowls and top evenly with Parmesan, seeds
and remaining 1 tbsp sage.
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 424, TOTAL FAT: 11 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 2 g,
CARBS: 60 g, FIBER: 11 g, SUGARS: 3 g, PROTEIN: 30 g,
SODIUM: 494 mg, CHOLESTEROL: 45 mg

Get Your Fiber In: Whole-wheat


pasta, squash and spinach combine to
provide an impressive 11 grams of fiber
(per serving) of this scrumptious dish.
Dietary fiber is a key component to a
healthy diet it helps keep you feeling
full and satiated, aids in regulating your
blood sugar levels and even works to
keep your cholesterol levels in check.

Lemony Angel
Hair Pasta WITH CRAB

Beet, Fennel &


Ricotta Fusilli

SERVES 4. HANDS-ON TIME: 30 MINUTES.


TOTAL TIME: 30 MINUTES.

SERVES 4. HANDS-ON TIME: 30 MINUTES.


TOTAL TIME: 1 HOUR, 45 MINUTES.

Sweet, delicate crab shines in this simple


but delectable dish with zesty lemon,
fresh parsley and a touch of chile.

Creamy ricotta cheese and buttery pine nuts


couple with flavorful oven-roasted beets and
fennel in this delicious meatless option.

INGREDIENTS:

INGREDIENTS:

1 tbsp olive oil

4 small beets (red and/or golden),

2 red bell peppers, seeded and

cut into thin strips


18

/ tsp sea salt


8 oz cooked crab meat, picked

over for shells


cup chopped fresh flat-leaf

parsley, divided
tsp red pepper flakes
Zest of 2 lemons
Juice of 1 lemon
8 oz whole-wheat angel hair pasta

INSTRUCTIONS:
ONE: In a large nonstick skillet on mediumhigh, heat oil. Add bell peppers and salt and
saut until tender and lightly browned,
about 8 minutes. Reduce heat to low and
add crab, 6 tbsp parsley, pepper flakes, lemon
zest and juice. Cook, stirring frequently, until
heated through, 1 to 2 minutes.
TWO: Meanwhile, cook pasta al dente
according to package directions. Before
draining pasta, ladle about 1 cup cooking
water into a heat-proof cup and set aside.
Drain pasta and return to pot, off the heat.

trimmed
2 fennel bulbs, fronds removed and

cut into -inch wedges


2 tsp olive oil
1/8 tsp sea salt
tsp fresh ground black pepper,

divided
8 oz whole-wheat fusilli (TRY: Bionatu-

rae Organic Whole Wheat Fusilli)


3 tsp unsalted toasted pine nuts
1 cup reduced-fat ricotta cheese
2 tbsp chopped fresh tarragon leaves

INSTRUCTIONS:
ONE: Preheat oven to 425F. Wrap 2 beets
together in one piece of foil, sealing tightly
to create a packet. Repeat with remaining
2 beets. Place in a baking dish and roast
until beets offer minimal resistance when
pierced with a sharp paring knife, about
1 to 1 hours. Carefully unwrap and set
aside. When cool enough to handle, slip

skin off with your fingers, then rinse and


chop into -inch chunks. (MAKE AHEAD:
Step One can be done up to 2 days ahead.
Refrigerate in an airtight container and
reheat before using in Step Three.)
TWO: Meanwhile, line a large baking
sheet with nonstick foil. Add fennel, then
drizzle with oil and sprinkle with salt and
18
/ tsp pepper; toss to combine. Transfer
to oven and roast until tender and golden
brown, 20 to 25 minutes, turning halfway.
(NOTE: Fennel can go into the oven at the
same time as beets.)
THREE: Meanwhile, cook pasta al dente
according to package directions. Before
draining pasta, ladle about 1 cup cooking
water into a heat-proof cup and set aside.
Drain pasta and return to pot, off the heat.
FOUR: To pasta pot, add beets, fennel and
nuts; stir to combine. Add cup of reserved
pasta cooking water and stir. Add more water
as needed until mixture is very moist but not
wet. Divide among serving bowls and top
evenly with ricotta, tarragon and remaining
1
/8 tsp pepper. (NOTE: Stir ricotta into the
hot fusilli. It will combine with the moisture
from the pasta cooking water and coat the
noodles in a cheesy sauce.)
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 372, TOTAL FAT: 10 g, SAT. FAT: 4 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 58 g, FIBER: 9 g, SUGARS: 5 g, PROTEIN: 18 g,
SODIUM: 242 mg, CHOLESTEROL: 19 mg

THREE: To pasta pot, add crab mixture


and cup reserved pasta water; stir to
combine. Add more water as needed to
moisten to desired consistency. Divide
among serving bowls and sprinkle with
remaining 2 tbsp parsley.
NUTRIENTS PER SERVING (1 CUPS):
CALORIES: 294, TOTAL FAT: 5 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g,
CARBS: 46 g, FIBER: 6 g, SUGARS: 4 g, PROTEIN: 19 g,
SODIUM: 296 mg, CHOLESTEROL: 55 mg

Love Your Lemons: Lemon


is the star of this dish it boosts flavor
and is a great source of vitamin C, which
supports the immune system, as well as
flavonoids, which are plant-based compounds that protect the bodys cells from
harmful free radical damage.

JANUARY/FEBRUARY 2014

Clean Eating

47

recipes

PACK IT
TO GO!
Look forward to lunch and snack time again
with these make-ahead recipes thatll make
you the envy of your office lunchroom.
BY JULIE OHARA, PHOTOGRAPHY BY GIBSON & SMITH

I remember the exact moment when I realized that a homemade lunch


is the best lunch: I was sitting in the office break room, savoring the
smell of my homemade turkey meatballs wafting up from their container.
Just as I raised my fork to take the first bite, a voice behind me exclaimed,
I want that! I turned around to see a coworker standing over my shoulder, gazing longingly at the meal Id brought from home. (Fortunately,
she had settled for the take-out lunch shed just purchased and didnt try
to steal mine!)
Not only does the DIY lunch trump the competition in terms of taste,
but you can also guarantee that its fresh and nutritious. Whether youre
in a rut and toting the same old turkey sandwich day after day, or if you
havent brown-bagged it in a while, these recipes will give you some new
ideas and inspire you to boost your health by skipping the delis and drivethroughs. Pack up one of these six not-so-conventional lunches or one
of our four satisfying snacks and youll be the envy of the office too!

48

Clean Eating

JANUARY/FEBRUARY 2014

LUNCH

VIETNAMESE
CHICKEN
LETTUCE
WRAPS
BENTO BOX
(SEE RECIPE, P. 58)

JANUARY/FEBRUARY 2014

Clean Eating

49

recipes

LUNCH
CHINESE
CHICKEN
SALAD
WITH
BRUSSELS
SPROUTS
(SEE RECIPE, P. 58)

50

Clean Eating

JANUARY/FEBRUARY 2014

SNACK
ALMOND & GOAT
CHEESESTUFFED
STRAWBERRIES

(SEE RECIPE, P. 59)

SNACK
HUMMUS, BEET &
FETA WRAP
(SEE RECIPE, P. 57)

JANUARY/FEBRUARY 2014

Clean Eating

51

Italian Turkey
Soup

LUNCH

recipes

SERVES 4. HANDS-ON TIME: 30 MINUTES.


TOTAL TIME: 45 MINUTES.

MAKE IT TO GO: Before you leave the


house, bring soup to a simmer in a saucepan
on medium-high, stirring occasionally. Divide
individual portions into heat-retaining thermoses or containers, keeping basil separate.

15 minutes more (if you have very tender


kale, such as Lacinato, simmer squash for
10 minutes before adding). Add beans and
turkey and simmer until heated through,
about 1 minute. Remove from heat and stir
in vinegar. Divide among bowls and sprinkle
with basil (if using). (MAKE AHEAD: Soup
can be made up to 3 days in advance; cool
and refrigerate in an airtight container.)
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 303, TOTAL FAT: 3 g, SAT. FAT: 0.5 g,

INGREDIENTS:

CARBS: 47 g, FIBER: 10 g, SUGARS: 10 g, PROTEIN: 25 g,

Olive oil cooking spray

SODIUM: 302 mg, CHOLESTEROL: 28 mg

8 oz lean ground turkey

tsp fresh ground black pepper, divided


large white onion, chopped
2 cloves garlic, chopped
tsp dried Italian herb blend or dried
oregano
tsp red pepper flakes, or to taste
2 cups reduced-sodium chicken broth
2 cups jarred or boxed unsalted diced
tomatoes, with juices
1 lb butternut squash, peeled and cut
into -inch pieces (about 3 cups)
lb kale, thick stems removed, chopped
(about 5 cups)
1 15-oz BPA-free can unsalted cannellini
beans, drained and rinsed

Arugula & Goat


Cheese Salad
WITH STRAWBERRY VINAIGRETTE
SERVES 4. HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 10 MINUTES.

MAKE IT TO GO: Combine all salad


ingredients and divide among individual
containers the morning of or the night
before. Pack dressing separately and
combine with salad when ready to eat.

INGREDIENTS:
1 cup chopped cored strawberries plus
cup sliced strawberries
cup red wine vinegar

2 tbsp balsamic vinegar

1 tbsp safflower oil

cup chopped fresh basil leaves, optional

1 tbsp raw honey

INSTRUCTIONS:

5 oz arugula (about 5 packed cups)

ONE: Mist a Dutch oven or large pot with


cooking spray and heat on medium-high.
Add turkey, 1/8 tsp salt and tsp black
pepper and cook, stirring frequently and
crumbling with a spoon, until no longer
pink, 5 to 6 minutes. Transfer to a paper
towellined plate. Mist Dutch oven again
with cooking spray and return to mediumhigh. Add onion and saut for 4 to 5 minutes,
stirring occasionally, until lightly browned.
Add garlic, herb blend and pepper flakes,
stirring constantly, for 30 seconds. Add broth,
2 cups water, tomatoes, remaining 1/8 tsp salt
and remaining tsp black pepper. Cover and
bring to a simmer.

red onion, thinly sliced

TWO: Once simmering, add squash.


When liquid returns to a simmer, reduce
heat to medium, then cover and simmer for
5 minutes. Add kale and continue simmering
until both vegetables are tender, 10 to

52

Clean Eating

JANUARY/FEBRUARY 2014

LUNCH

tsp sea salt, divided

2 tbsp toasted unsalted pumpkin seeds


(aka pepitas)
2 oz goat cheese, crumbled (about cups)

INSTRUCTIONS:
In a blender, pure 1 cup chopped
strawberries, vinegar, oil and honey until
smooth. In a large bowl, toss arugula, onion
and cup sliced strawberries. To serve,
add dressing and toss until well coated.
Divide among bowls and top with seeds
and cheese, dividing evenly. (MAKE
AHEAD: Dressing can be made up to
3 days in advance and refrigerated in an
airtight container.)
NUTRIENTS PER SERVING ( OF RECIPE):
CALORIES: 145, TOTAL FAT: 9 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g,
CARBS: 10 g, FIBER: 2 g, SUGARS: 8 g, PROTEIN: 5 g,
SODIUM: 13 mg, CHOLESTEROL: 7 mg

LUNCH
ARUGULA
& GOAT
CHEESE
SALAD WITH
STRAWBERRY
VINAIGRETTE

LUNCH
ITALIAN
TURKEY
SOUP

JANUARY/FEBRUARY 2014

Clean Eating

53

recipes

LUNCH
BAKED FALAFEL
PITAS WITH
YOGURT FETA
SAUCE
(SEE RECIPE, P. 57)

SNACK
PEARS WITH
BLUE CHEESE
& HONEY

(SEE RECIPE, P. 59)

54

Clean Eating

JANUARY/FEBRUARY 2014

STA

FF PICK
Not only is this dip a great workday
snack, but it's also a great addition
to a party, a get-together or even for a
lazy night in. It's nice to know there is
a recipe I can turn to that is both tasty
and healthy!

Bianca DiPietro
Senior Designer

SNACK

CHUNKY
BLACK
BEAN DIP

(SEE RECIPE, P. 57)

JANUARY/FEBRUARY 2014

Clean Eating

55

recipes

LUNCH

SPINACH FRITTATA
SANDWICHES
WITH MARINARA
SAUCE
(SEE RECIPE, P. 59)

WEB BONUS: Our Tri-Color Pasta Salad


with Tuna, available at cleaneatingmag.com/
januaryfebruary-2014, is the perfect portable
lunch - all you need is 10 minutes of prep time
and a mason jar!

56

Clean Eating

JANUARY/FEBRUARY 2014

WITH YOGURT FETA SAUCE


SERVES 4. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 40 MINUTES.

MAKE IT TO GO: Stuf falafel in pita and


wrap airtight. Store tomato and lettuce in
a container and yogurt sauce in a separate
container. Assemble sandwich when
ready to eat.

INGREDIENTS:
Olive oil cooking spray
1 15-oz BPA-free can unsalted chickpeas,
drained and rinsed (TRY: Eden Organic
Garbanzo Beans)
large red onion, chopped
cup packed fresh cilantro (leaves
and thin stems), plus 1 tbsp chopped
cilantro leaves
cup packed fresh flat-leaf parsley
(leaves and thin stems), plus 1 tbsp
chopped parsley leaves
1 small egg
cup whole-wheat panko bread crumbs,
plus additional as needed

remaining chickpea mixture, making a total


of 12 patties. Lightly mist tops of patties
with cooking spray. Bake until bottoms
are golden brown, about 12 minutes. Turn
patties and bake until opposite sides are
golden, 5 to 7 minutes more. Cool at room
temperature and refrigerate in an airtight
container. (MAKE AHEAD: Prepare up to
3 days in advance through Step Two.)

Juice of 2 limes (3 to 4 tbsp)

THREE: Meanwhile, in a small bowl, stir


together cheese, yogurt, lemon juice and
remaining 1 tbsp each cilantro and parsley.
(MAKE AHEAD: Yogurt sauce can be made
up to 3 days ahead and refrigerated in an
airtight container; stir well before serving.)

TWO: To bowl, add tomatoes, bell pepper,


onion and corn and stir to combine. Add
lime juice, seasoning and salt and stir to
combine. (MAKE AHEAD: May be made up
to 2 days in advance and refrigerated in an
airtight container.) Serve chilled or at room
temperature as a salad, as a filling for lettuce
wraps or as a dip for baked tortilla chips.

FOUR: Assemble sandwiches just before


serving: Cut each pita in half crosswise to
form 2 pockets. Stuff each pocket with
3 patties (cutting patties to fit if necessary),
cup lettuce, 2 or 3 tomato slices and a
generous cup yogurt sauce.

1 to 2 tsp unsalted garlic and herb seasoning


Sea salt, to taste

INSTRUCTIONS:
ONE: To a large bowl, add beans. Using a
potato masher, mash several times so that
about half of beans are crushed and half are
left intact.

NUTRIENTS PER SERVING (2/3 CUP):


CALORIES: 102, TOTAL FAT: 1 g, SAT. FAT: 0 g,
CARBS: 21 g, FIBER: 5 g, SUGARS: 4 g, PROTEIN: 6 g,
SODIUM: 42 mg, CHOLESTEROL: 0 mg

NUTRIENTS PER SERVING (1 FILLED PITA HALF):


CALORIES: 321, TOTAL FAT: 8 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,
CARBS: 58 g, FIBER: 10 g, SUGARS: 5 g, PROTEIN: 22 g,
SODIUM: 574 mg, CHOLESTEROL: 57 mg

Hummus, Beet
& Feta Wrap

SNACK

LUNCH

Baked
Falafel Pitas

SERVES 2. HANDS-ON TIME: 10 MINUTES.


TOTAL TIME: 10 MINUTES.

2 tsp ground cumin

tsp fresh ground black pepper

MAKE IT TO GO: Make wraps up to 1 day


in advance and pack them to go.

tsp sea salt

INGREDIENTS:

1/3 cup white whole-wheat flour

2 tbsp hummus

2 oz feta cheese, crumbled

2 6-inch sprouted or whole-grain tortillas

1 cup 2% plain Greek yogurt

cup peeled and grated beet (TIP: Cut


beet into 3 or 4 big chunks and grate using
the grating disk of a food processor or
large holes of box grater.)

1 tsp ground coriander

Juice of lemon

2 cups chopped romaine lettuce


2 small tomatoes, sliced

INSTRUCTIONS:
ONE: Preheat oven to 400F. Line a large
baking sheet with foil and mist with
cooking spray. In a food processor, combine
chickpeas, onion, cup cilantro and cup
parsley. Pulse until roughly chopped. Add
egg, cup panko, cumin, coriander, pepper
and salt. Pulse until mixture forms a chunky
pure. Transfer to a large bowl. If mixture
appears too wet, mix in additional panko
as needed.
TWO: Sprinkle flour onto a small plate.
Scoop out 2 tbsp chickpea mixture and form
into a circular -inch-thick patty. Lightly
press both sides into flour, shake off excess
and place on prepared sheet. Repeat with

Chunky Black
Bean Dip

SNACK

2 6-inch whole-grain pitas

SERVES 6. HANDS-ON TIME: 10 MINUTES.


TOTAL TIME: 10 MINUTES.

MAKE IT TO GO: Pack individual servings


in airtight containers and refrigerate. Serve with
baked tortillas, in lettuce cups or as a salad.

INGREDIENTS:
1 15-oz BPA-free can unsalted black
beans, drained and rinsed (TRY: Eden
Organic Black Beans)
2 tomatoes, seeded and chopped
1 small green bell pepper, seeded and
chopped
small sweet onion, finely chopped
1 cup fresh or frozen corn kernels
(defrosted if using frozen)

2 tbsp feta ( oz)


packed cup arugula, roughly chopped

INSTRUCTIONS:
Spread 1 tbsp hummus on each tortilla,
leaving a 1-inch border. Sprinkle evenly
with beets, feta and arugula. To roll up,
fold in 2 opposite sides of tortilla and roll,
starting with the end closest to you. Slice
each wrap in half on the diagonal. Wrap each
wrap tightly in foil or parchment paper and
refrigerate in an airtight container or zip-top
bag. (MAKE AHEAD: May be made up to
1 day in advance.)
NUTRIENTS PER SERVING (1 WRAP OR 2 HALVES):
CALORIES: 200, TOTAL FAT: 6 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 0.5 g, POLYUNSATURATED FAT: 0.5 g,
CARBS: 28 g, FIBER: 4 g, SUGARS: 3 g, PROTEIN: 7 g,
SODIUM: 375 mg, CHOLESTEROL: 3 mg

JANUARY/FEBRUARY 2014

Clean Eating

57

flakes and lemongrass and cook, stirring


constantly, for 1 minute. Add broth mixture and bring to a simmer; reduce heat
to low. Add potato starch mixture and
stir to combine. Simmer just until slightly
thickened, 1 to 2 minutes. Remove
from heat and stir in peanuts. (MAKE
AHEAD: Chicken mixture may be made
up to 4 days ahead and refrigerated in an
airtight container.) If serving immediately,
divide chicken mixture, quinoa, carrot and
mangos evenly among lettuce leaves and
squeeze lime wedges over top.
NUTRIENTS PER SERVING ( CUP CHICKEN,
CUP QUINOA, MANGO):
CALORIES: 473, TOTAL FAT: 16 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 3 g,
CARBS: 58 g, FIBER: 7 g, SUGARS: 27 g, PROTEIN: 27 g,

cup roasted unsalted peanuts, chopped


1 1/3 packed cups grated carrot
1 to 2 mangos, peeled and cut into
small wedges

SERVES 4. HANDS-ON TIME: 20 MINUTES.


TOTAL TIME: 30 MINUTES.

16 to 20 large Bibb or Boston lettuce


leaves (from 2 heads)

MAKE IT TO GO: Use a bento box with


4 separate compartments, or use 4 small
containers. For each serving, separate ingredients into compartments or containers as
follows: cup chicken mixture; cup
quinoa; 4 to 5 lettuce leaves and of mango
wedges; 1/3 cup carrot and 2 lime wedges.
These wraps are equally delicious whether
they're served hot or cold.

INSTRUCTIONS:

INGREDIENTS:
cup quinoa, rinsed
tsp sea salt
1/3 cup chopped fresh mint leaves
cup reduced-sodium chicken broth
cup rice vinegar
cup fresh lime juice plus 8 lime wedges
for serving
2 tbsp raw honey
1 tbsp fish sauce
tsp potato starch
1 stalk lemongrass, root end trimmed,
tough outer layers discarded
Olive oil cooking spray
1 lb ground chicken breast
1 large shallot, sliced
3 cloves garlic, chopped
tsp red pepper flakes, or to taste

58

Clean Eating

JANUARY/FEBRUARY 2014

ONE: In a medium saucepan on high, bring


1 cups water to a boil. Stir in quinoa and
salt. When liquid returns to a boil, turn heat
to low and cover and simmer until quinoa
is tender (it should not go completely soft),
10 to 12 minutes. Remove from heat and
allow quinoa to rest, covered, for 10 minutes.
Drain any excess liquid and transfer to a
medium bowl. Stir in mint. (MAKE AHEAD:
Complete Step One up to 3 days in advance;
refrigerate in an airtight container.)
TWO: Meanwhile, in a medium bowl,
whisk together broth, vinegar, lime juice,
honey and fish sauce (or add to a jar with a
tight-fitting lid and shake until combined).
To a small bowl, add potato starch and
2 tsp water and stir well. Keep both mixtures
close at hand. Cut a 2- to 3-inch piece from
bottom of lemongrass stalk and discard rest.
Cut in half lengthwise, then chop as fine as
possible; set aside. (NOTE: You should end
up with about 2 tbsp chopped lemongrass.)
THREE: Mist a large nonstick skillet with
cooking spray and heat to medium-high.
Add chicken and shallot and cook, stirring
occasionally and crumbling meat with a
spoon, until chicken is no longer pink in
center, 6 to 8 minutes. Add garlic, pepper

Chinese
Chicken Salad

LUNCH

Vietnamese
Chicken Lettuce
Wraps Bento Box

LUNCH

SODIUM: 569 mg, CHOLESTEROL: 75 mg

WITH BRUSSELS SPROUTS


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

MAKE IT TO GO: Pack salad and dressing


separately and toss together when ready
to eat.

INGREDIENTS:
1 lb Brussels sprouts, damaged outer
leaves discarded, ends trimmed and
shredded using a food processor
(TIP: When processing Brussels sprouts,
the S-shaped blade tends to work better
than the shredding disk.)
12 oz (2 packed cups) shredded or
chopped cooked chicken breast
6 to 8 radishes, trimmed and thinly sliced
6 scallions, thinly sliced
4 clementines or tangerines, peeled
and sectioned
cup toasted sliced unsalted almonds
3 tbsp rice vinegar

1 tbsp raw honey


1 tbsp safflower oil
1 tsp toasted sesame oil (NOTE: Toasted
sesame oil is also referred to as Asian
sesame oil.)
1 tbsp finely chopped fresh ginger

INSTRUCTIONS:
ONE: To a large bowl, add Brussels sprouts,
chicken, radishes, scallions, clementines
and almonds. Toss to combine. (MAKE
AHEAD: Step One can be prepared up
to 2 days in advance; refrigerate in an
airtight container.)
TWO: In a small bowl, whisk together
vinegar, tamari, honey, safflower oil and
sesame oil until combined. Whisk in ginger.
(MAKE AHEAD: Dressing can be made up
to 2 days in advance and refrigerated in an
airtight container or jar.) Pour over salad
and toss well.
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 341, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 3 g,
CARBS: 30 g, FIBER: 7 g, SUGARS: 17 g, PROTEIN: 33 g,
SODIUM: 102 mg, CHOLESTEROL: 72 mg

SNACK

Pears with Blue


Cheese & Honey

2 tbsp reduced-sodium tamari

SERVES 2. HANDS-ON TIME: 5 MINUTES.


TOTAL TIME: 5 MINUTES.

MAKE IT TO GO: To prepare several hours


ahead (such as before going to work in
the morning), use lemon juice to prevent
discoloration. Place each pear half in an
individual airtight container and follow
preparation instructions. Cover each
container and refrigerate until ready to eat.

INGREDIENTS:

1 oz blue cheese, crumbled (about cup)


2 tsp raw honey
2 tsp toasted unsalted sunflower seeds

INSTRUCTIONS:
Squeeze lemon juice over cut sides of
pears to prevent discoloration (if using). Fill
hollow core of each pear with about 2 tbsp
of cheese. Drizzle evenly with honey and
sprinkle evenly with sunflower seeds.

SNACK

CARBS: 25 g, FIBER: 4 g, SUGARS: 17 g, PROTEIN: 4 g,


SODIUM: 197 mg, CHOLESTEROL: 11 mg

SERVES 2. HANDS-ON TIME: 10 MINUTES.


TOTAL TIME: 10 MINUTES.

MAKE IT TO GO: Prepare up to 1 day in


advance and pack to go.

INGREDIENTS:
2 oz goat cheese, crumbled (about cups)
12 toasted almonds, roughly chopped
Pinch fresh ground black pepper, or
to taste

NUTRIENTS PER SERVING (6 STRAWBERRIES):


CALORIES: 156, TOTAL FAT: 10 g, SAT. FAT: 4 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 10 g, FIBER: 3 g, SUGARS: 6 g, PROTEIN: 7 g,
SODIUM: 15 mg, CHOLESTEROL: 13 mg

LUNCH

12 large strawberries, cored

Spinach Frittata
Sandwiches

2 oz reduced-fat mozzarella cheese,


grated (about packed cup)
Olive oil cooking spray
5 oz spinach leaves (about 5 cups),
chopped
2 to 3 cloves garlic, chopped
4 whole-grain sandwich rolls or 8 slices
whole-grain bread

INSTRUCTIONS:

1 pear, halved and cored

CALORIES: 153, TOTAL FAT: 5.5 g, SAT. FAT: 3 g, MONOUN-

In a small bowl, combine cheese, almonds


and pepper. Stuff strawberries with cheese
mixture, dividing evenly. (MAKE AHEAD:
May be made up to 1 day in advance and
refrigerated in an airtight container.)

2 large egg whites

1 cup natural jarred marinara sauce

2 lemon wedges, optional

SATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,

INSTRUCTIONS:

4 large eggs

tsp fresh ground black pepper

NUTRIENTS PER SERVING ( PEAR):

Almond & Goat


CheeseStuffed
Strawberries

INGREDIENTS:

WITH MARINARA SAUCE


SERVES 4. HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 20 MINUTES.

MAKE IT TO GO: Make sandwiches up to


1 day before; wrap tightly and refrigerate.
Store individual portions of marinara in separate containers and refrigerate. Use marinara
as a dipping sauce.

ONE: In a large bowl, whisk together eggs,


egg whites and pepper. Whisk in cheese
and set aside. Arrange oven rack in middle
position and preheat broiler to high. Mist
a broiler-safe, 10-inch nonstick skillet with
cooking spray and heat to medium on
stove top. Add spinach and cook, stirring
occasionally until tender, 2 to 3 minutes.
Add garlic and toss with spinach until
softened, about 1 minute.
TWO: Pour eggs over spinach mixture and
tilt pan to distribute evenly. When edges
start to set, gently lift with a spatula and
allow uncooked egg to run beneath. Repeat
until liquid no longer runs to the edge, but
center of frittata is still wet, about 3 minutes
total (lower heat if bottom of frittata is
browning too quickly). Transfer to oven and
broil until center is no longer jiggly and
frittata is cooked through, 2 to 3 minutes
(watch carefully to avoid burning). Rest for
5 minutes.
THREE: Wearing an oven mitt (skillet handle
will be very hot), loosen frittata from pan
with a spatula and slide onto a cutting
board. Cut into 4 equal pieces to best fit the
type of roll or bread you are using. (MAKE
AHEAD: Prepare up to 2 days in advance
through Step Three; refrigerate in an airtight
container.)
FOUR: Divide frittata pieces among rolls.
Serve each sandwich with cup of marinara
as a dipping sauce. Both frittata and sauce
may be served hot or cold.
NUTRIENTS PER SERVING (1 SANDWICH AND
CUP SAUCE):
CALORIES: 313, TOTAL FAT: 10 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 2.5 g, POLYUNSATURATED FAT: 1 g,
CARBS: 37 g, FIBER: 10 g, SUGARS: 9 g, PROTEIN: 21 g,
SODIUM: 554 mg, CHOLESTEROL: 221 mg

JANUARY/FEBRUARY 2014

Clean Eating

59

recipes

Brighten up your morning with one of these


luscious, dreamy granolas, made with only
natural and wholesome ingredients.
FOOD STYLING BY MARIANNE WREN

RECIPES BY OLIVIA SIMPSON, PHOTOGRAPHY BY GIBSON & SMITH

60

Clean Eating

JANUARY/FEBRUARY 2014

Cup O' Joe


Granola
SERVES 14.
HANDS-ON TIME: 5 MINUTES.
TOTAL TIME: 15 MINUTES.

A favorite among the CE editors,


puffed millet and kamut are
tossed with ground coffee beans
and cocoa powder for ultimate
flavor and crunch. Banana chips
round out the recipe with a pop
of sweetness.

Tropical Granola Peanut Butter


WITH COCONUT &
& Strawberry
MACADAMIA NUTS
Jam Granola
SERVES 16.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 20 MINUTES.

Zesty lime, fragrant coconut and


sweet pineapple and papaya
combine to create an unbeatable
flavor combination.

INGREDIENTS:
1/3 cup coconut oil

INGREDIENTS:

3 cups rolled oats

3 cups puffed millet

1/3 cup raw unsalted


macadamia nuts

3 cups puffed kamut


cup raw unsalted almonds,
roughly chopped

Zest and juice of 2 limes

cup pure maple syrup

cup toasted unsweetened


shredded coconut

cup finely ground coffee


beans

1/3 cup dried unsweetened


papaya, roughly chopped

cup cocoa powder

cup dried unsweetened


pineapple, roughly chopped

1 cup unsweetened banana


chips

INSTRUCTIONS:
Preheat oven to 350 F. In a large
bowl, combine millet, kamut,
almonds, maple syrup, coffee and
cocoa powder. Spread mixture
onto a large, rimmed parchmentlined baking sheet. Bake until
deep brown and lightly crisp,
about 10 minutes. Gently mix in
banana. Transfer to a resealable
container.
NUTRIENTS PER SERVING ( CUP):
CALORIES: 122, TOTAL FAT: 5 g, SAT.
FAT: 2 g, MONOUNSATURATED FAT: 2 g,
POLYUNSATURATED FAT: 1 g, CARBS: 20 g,
FIBER: 2 g, SUGARS: 9 g, PROTEIN: 3 g,
SODIUM: 2 mg, CHOLESTEROL: 0 mg

INSTRUCTIONS:
ONE: Preheat oven to 350 F. In a
small saucepan on low, melt oil.
Transfer to a large bowl along
with oats and nuts; toss. Spread
mixture onto a large, rimmed
parchment-lined baking sheet.
Bake until golden brown, about
10 minutes.

SERVES 20.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 25 MINUTES.

A touch of nostalgia with your breakfast? In this recipe, velvety peanut


butter is drizzled over spelt, kamut and
quinoa flakes and then tossed with
dried strawberries. Youll be amazed
at how much these flavors resemble
your favorite childhood sandwich!

INGREDIENTS:

Lemon & Ginger


Granola
WITH CRANBERRIES
SERVES 14.
HANDS-ON TIME: 5 MINUTES.
TOTAL TIME: 30 MINUTES.

Gluten-free and low in carbs, this


sweet and aromatic granola is
powered by an array of healthful
nuts and seeds.

INGREDIENTS:
cup raw unsalted sunflower
seeds

1 cups spelt flakes

1/3 cup raw unsalted hazelnuts,


roughly chopped

1 cups kamut flakes

1/3 cup almond meal/flour

1 cup quinoa flakes

cup raw honey

cup raw unsalted peanuts

2 tbsp chia seeds

cup natural unsalted


peanut butter

2 tbsp hemp seeds

cup raw honey

Zest and juice of 1 lemon

cup dried unsweetened


strawberries, roughly chopped

cup dried unsweetened


cranberries

INSTRUCTIONS:

INSTRUCTIONS:

1 tbsp ground ginger

ONE: Preheat oven to 350F. In a


large bowl, combine spelt, kamut,
quinoa and peanuts. In a small
saucepan on low, whisk together
peanut butter and honey until
melted. Drizzle peanut butter
mixture over flakes and gently
mix. Spread mixture onto a large,
rimmed parchment-lined baking
sheet. Bake until golden brown,
about 15 minutes.

Preheat oven to 350 F. In a


large bowl, combine sunflower
seeds, hazelnuts, almond meal,
honey, chia, hemp and ginger.
Spread onto a large, rimmed
parchment-lined baking sheet.
Bake until golden brown, about
25 to 30 minutes. Mix in lemon
zest, juice and cranberries. Store
in a resealable container in the
refrigerator.
CALORIES: 106, TOTAL FAT: 7 g, SAT. FAT: 1 g,

URATED FAT: 1 g, CARBS: 16 g, FIBER: 3 g,

TWO: Mix in strawberries and


stir again. Transfer to a resealable
container.

SUGARS: 4 g, PROTEIN: 2 g, SODIUM: 3 mg,

NUTRIENTS PER SERVING ( CUP):

TWO: Mix in lime zest and juice,


coconut, papaya and pineapple.
Store in a resealable container in
the refrigerator.
NUTRIENTS PER SERVING ( CUP):
CALORIES: 155, TOTAL FAT: 10 g, SAT. FAT: 7 g,
MONOUNSATURATED FAT: 2 g, POLYUNSAT-

CHOLESTEROL: 0 mg

CALORIES: 99, TOTAL FAT: 4 g, SAT. FAT: 0 g,


CARBS: 14 g, FIBER: 2 g, SUGARS: 5 g, PROTEIN: 3 g,

NUTRIENTS PER SERVING (2 TBSP):


MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 2 g, CARBS: 11 g, FIBER: 2 g,
SUGARS: 6 g, PROTEIN: 3 g, SODIUM: 2 mg,
CHOLESTEROL: 0 mg

SODIUM: 14 mg, CHOLESTEROL: 0 mg

JANUARY/FEBRUARY 2014

Clean Eating

61

recipes

Pad Thai
with Chicken
P. 68

Modifiable Meals
BY IVY MANNING, PHOTOGRAPHY BY JOANNE TSAKOS

Pad Thai
with Tofu
P. 68

62

Clean Eating

JANUARY/FEBRUARY 2014

DO YOU HAVE BOTH meat-eaters


& vegetarians IN YOUR BROOD?
You can satisfy both with one tasty meal.

IF

FOOD STYLING BY MARIANNE WREN

you have both omnivores and vegetarians


in your family, then
you know the drill:
your vegetarian counterparts wont
touch anything thats been near
meat, and your meat-eating members crave more than plant-based
fare. Your unfortunate fate? A
never-ending grocery list, two
separate meals to prep and double
dish duty. We say, no way!
Cooking for family members
with different eating habits can
be a challenge. In fact, some of
us here at Clean Eating face the
same dilemma so were stepping
in with a solution. Weve put
together five gorgeous recipes, all
of which have been specifically

designed to please both meateaters and non-meat-eaters alike.


Simply take one flavorful recipe,
set some of it aside to be infused
with plant-based protein (for the
vegetarian in the group) then toss
some meat, chicken or seafood into
the remaining portions. The result
is two incredible meals completed
with the same time and energy as
one easy meal.
Use these recipes to make weeknight cooking a breeze or make
these meals for a dinner party
when youre hosting a vegetarian
guest. Your family will love how
amazing these taste and youll
love how much time you save.
Put an end to doing double dish
duty in the kitchen!

Ivy Manning is the author of three cookbooks, including


The Adaptable Feast: Satisfying Meals For The Vegetarians,
Vegans, and Omnivores At Your Table (Sasquatch Books, 2009).
Visit her website at ivymanning.com.

JANUARY/FEBRUARY 2014

Clean Eating

63

recipes

Roasted Vegetable
Farro

WITH ROSEMARY GRILLED CHICKEN


BREAST or CANNELLINI BEANS

SERVES 3 OMNIVORES AND 1 VEGETARIAN.


HANDS-ON TIME: 40 MINUTES.
TOTAL TIME: 1 HOUR, 10 MINUTES
(PLUS OVERNIGHT SOAKING TIME).

Farro is an ancient grain with a chewy texture


and slightly nutty flavor. In this risotto-style
dish, whole-grain farro stands in for Arborio
rice for a healthful twist. Fragrant rosemary
and cayenne give chicken breast and
cannellini beans a pop of flavor.

INGREDIENTS:
1 cup farro
Olive oil cooking spray
cup finely chopped yellow onion
cup finely chopped fennel
2 cups low-sodium vegetable
broth, divided
tsp sea salt, divided
8 oz zucchini, trimmed, halved lengthwise
and cut into -inch half moons (2 cups)
2 cups cherry tomatoes
1 tsp olive oil

Roasted
Vegetable Farro
with Rosemary
Grilled
Chicken

64

Clean Eating

JANUARY/FEBRUARY 2014

1 tbsp finely chopped fresh rosemary


leaves
1/8 tsp ground cayenne pepper
tsp fresh ground black pepper
cup cooked or BPA-free canned unsalted
cannellini beans, drained and rinsed
8 oz boneless, skinless chicken breast
cup grated Parmesan cheese

INSTRUCTIONS:
ONE: To a medium bowl, add farro and
cover by 2 inches with cold water. Soak
overnight, then drain.
TWO: Preheat oven to 400F. Mist a large
saut pan with cooking spray and heat
on medium. Add onion and fennel and
saut, stirring frequently, until onion begins
to brown, about 4 to 5 minutes. Add farro
and stir. Add 2 cups broth and tsp salt and
bring to a boil. Reduce heat to medium-low,
then cover and simmer until farro is tender
but still chewy, about 35 minutes.
THREE: Meanwhile, on a large, rimmed
baking sheet, toss together zucchini,
tomatoes and oil. Bake, tossing once, for
25 minutes, until tomatoes begin to collapse.

FOUR: Meanwhile, in a small bowl, combine


rosemary, cayenne, remaining tsp salt
and black pepper. To a small saucepan, add
beans, remaining cup broth and tsp
rosemary mixture; bring to a simmer, then
turn heat to low to keep warm.
FIVE: Mist a grill pan with cooking spray
and heat on medium-high. Rub remaining
rosemary mixture on chicken. Grill chicken
for about 8 minutes per side, until cooked
through. Thinly slice against the grain.
SIX: Gently fold cheese and vegetables
into farro in pan. Place 1 cups of mixture
in a bowl and pour beans and broth over
top; gently stir to combine. Divide remaining
farro among 3 bowls and fan chicken slices
over top.
NUTRIENTS PER OMNIVORE SERVING (1 CUPS):
CALORIES: 334, TOTAL FAT: 6 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 1 g,
CARBS: 45 g, FIBER: 8 g, SUGARS: 6 g, PROTEIN: 25 g,
SODIUM: 441 mg, CHOLESTEROL: 46 mg

NUTRIENTS PER VEGETARIAN SERVING


(1 CUPS):
CALORIES: 380, TOTAL FAT: 4 g, SAT. FAT: 1 g, CARBS: 68 g,
FIBER: 14 g, SUGARS: 6 g, PROTEIN: 19 g, SODIUM: 445 mg,
CHOLESTEROL: 4 mg

Meat-Free Substitutions
There are plenty of plant-based substitutions
you can use to modify any meal. Here are a few
ingredients that will help you turn part of every
meal into a vegetarian main:
LENTILS: If a recipe calls for ground beef, try French
green or brown lentils. These protein-packed
legumes are great for mimicking the texture
of ground meat in stews, chilies and
casseroles.

+ YOUR LIFE
improve

Farro, an ancient strain of wheat, is one of


the oldest cultivated grains. This nutritional
powerhouse is high in many nutrients, including fiber and protein. It also contains a group
of carbohydrates called cyanogenic glycosides,
which have been found to support the immune
system. No wonder Italians have been slipping
it into chicken soup for centuries!

BEANS: Beans are not only a great alternative


source of protein, but they also add fber to soup and
pasta recipes, which will help you feel full for longer.
Though canned beans are convenient, they tend to be
mushy; for a frmer texture, try soaking and cooking
a large batch of beans and keep a stash in the freezer.

TEMPEH: An Indonesian invention, tempeh (pronounced


temp-ay) is a dense cake of whole soybeans with an
edible white mold that makes the beans more digestible.
Firm and earthy tasting, tempeh is a good stand-in for
cubed meat in stir-frys and curries, or it can be
crumbled and used in place of ground
meat in casseroles.

TOFU: Tofu is made from soy milk that is coagulated


and pressed to create cakes of varying degrees of
frmness, from soft to extra-frm. Firm and extra-frm
tofu are the best choice for stir-frys, curries, soups and
casseroles when you need a protein to hold its shape.

SEITAN: Seitan (pronounced say-tan) is a wheat-based


alternative for sliced meat in stir-frys, casseroles and salads.
It is made from wheat that has all the starch rinsed away
until only water-insoluble, high-protein gluten remains. The
resulting springy dough is simmered in stock or steamed.
Look for brands of packaged seitan that are
low in sodium, or you can make your own
at home. Seitan is not suitable for those
who are gluten-intolerant.

Roasted
Vegetable Farro
with Rosemary
Cannellini
Beans

MUSHROOM BROTH: When a recipe calls for beef or


chicken broth, try broth made from mushrooms. It ofers
a similar savory favor and color to meat broth, but is made
only with vegetables. You may want to mix it with water
to keep sodium in check.

JANUARY/FEBRUARY 2014

Clean Eating

65

recipes
Spanish-Style
Fideos
with Egg

WEB BONUS:
We've got another
modifable meal at
cleaneatingmag.com/
januaryfebruary-2014
a Lemony Bow-Tie Pasta
Primavera that serves
three omnivores plus a
vegetarian.

Spanish-Style
Fideos with
Shrimp

66

Clean Eating

JANUARY/FEBRUARY 2014

Spanish-Style Fideos
WITH SHRIMP or EGG

SERVES 3 OMNIVORES AND 1 VEGETARIAN.


HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 40 MINUTES.

Toasted in oil until golden brown, these


fideos (Spanish for noodles) are paired with
a rich and flavorful tomato sauce and then
tossed with savory shrimp or topped with
an egg, served sunny side up.

INGREDIENTS:
Olive oil cooking spray
6 oz whole-wheat angel hair pasta,
broken into 1-inch lengths
1 tbsp olive oil
1 small jalapeo chile pepper, seeded
and chopped
1 cup finely chopped onion
cup seeded and sliced red bell pepper
1 tbsp minced garlic
3 cups low-sodium vegetable broth
1 cups jarred or boxed unsalted
crushed tomatoes
1 tsp chile powder
1 tsp ground cumin
tsp dried oregano
Pinch sea salt
tsp fresh ground black pepper
1 large egg

cook, stirring once or twice, until pasta is


almost tender, about 7 minutes. Remove
from heat.

1 small onion, thinly sliced

FIVE: Transfer 1 cups pasta mixture to


prepared baking dish. Break egg and gently
place in center of baking dish. Bake until
egg white is just set, about 7 minutes.

cup seeded and thinly sliced red


bell pepper

SIX: Meanwhile, fold shrimp into remaining


pasta mixture, cover, and return to stove top
on medium-low heat. Cook until shrimp are
pink and cooked through, about 5 minutes.
Sprinkle cilantro over both dishes and serve
with lime wedges.
NUTRIENTS PER OMNIVORE SERVING (1 CUPS):
CALORIES: 308, TOTAL FAT: 6 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g,
CARBS: 49 g, FIBER: 8 g, SUGARS: 7 g, PROTEIN: 19 g,
SODIUM: 611 mg, CHOLESTEROL: 95 mg

NUTRIENTS PER VEGETARIAN SERVING (1 CUPS):


CALORIES: 325, TOTAL FAT: 10 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 2 g,
CARBS: 48 g, FIBER: 8 g, SUGARS: 8 g, PROTEIN: 15 g,
SODIUM: 254 mg, CHOLESTEROL: 186 mg

Cashew Chicken or
Tempeh Stir-Fry
SERVES 3 OMNIVORES AND 1 VEGETARIAN.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.

cup seeded and thinly sliced green


bell pepper

cup roasted unsalted cashews

INSTRUCTIONS:
ONE: In a small bowl, combine broth, soy
sauce, vinegar, cane juice, arrowroot and
pepper flakes. Stir well and set aside.
TWO: In a wok or large nonstick skillet on
medium, heat 2 tsp oil. Add tempeh and
stir-fry until golden brown, 2 to 3 minutes.
Transfer to a small serving dish, sprinkle
with 1 pinch each salt and white pepper,
then cover and set aside. Return wok to
medium-high, add chicken, sprinkle with
remaining salt and white pepper, and stirfry until cooked through, about 3 minutes.
Transfer chicken and any juices to a small
bowl, then cover and set aside.
THREE: Wash and dry wok and return
to heat on medium-high; add remaining
1 tsp oil. Add garlic and ginger and stir-fry
until fragrant, about 30 seconds. Add
broccolini, onion and bell peppers and
stir-fry until onions are tender and starting
to brown, 3 to 4 minutes. Stir soy sauce
mixture again, add to pan and cook until
thick and bubbly, about 30 seconds. Stir
in cashews.

1 lime, cut into wedges

When youre short on time, this 30-minute


stir-fry might just be the ticket. Veggie-packed,
protein-rich and topped with crunchy cashews,
this dish will have your family scraping their
plates. Serve over brown rice or quinoa.

INSTRUCTIONS:

INGREDIENTS:

ONE: Preheat oven to 425F. Mist a 3-cup


ovenproof baking dish with cooking spray
and set aside.

cup low-sodium vegetable broth

CALORIES: 283, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUN-

2 tbsp reduced-sodium soy sauce

SATURATED FAT: 6 g, POLYUNSATURATED FAT: 2 g,

8 oz peeled and deveined shrimp


(TIP: Frozen and thawed will work here, too.)
3 tbsp chopped fresh cilantro leaves

TWO: Mist a large saut pan with cooking


spray and heat on medium-high. Add pasta
and toast, stirring constantly, until noodles
are golden brown, about 2 minutes. Transfer
to a bowl and set aside.
THREE: In same pan, heat oil on medium.
Add jalapeo, onion and bell pepper
and saut until onion is translucent, about
4 minutes. Add garlic and cook for 30 seconds, until fragrant.
FOUR: Return pasta to pan. Add broth,
1 cup water, tomatoes, chile powder, cumin,
oregano, salt and black pepper. Bring to a
simmer, reduce heat to low, then cover and

2 tbsp apple cider vinegar


2 tbsp organic evaporated cane juice
2 tsp arrowroot starch
Pinch red pepper flakes
3 tsp safflower oil, divided
2 oz tempeh, cut into -inch cubes
tsp sea salt
1/8 tsp fresh ground white or black pepper
12 oz boneless, skinless chicken breast,
thinly sliced
1 tbsp finely chopped garlic
1 tbsp peeled and finely chopped ginger
6 oz (2 cups) broccolini, cut into 1-inch
lengths

FOUR: Transfer 1 cups vegetable mixture


to bowl with tempeh and toss to combine.
Add chicken to remaining vegetable mixture
in wok and toss to combine.
NUTRIENTS PER OMNIVORE SERVING (1 CUPS):

CARBS: 19 g, FIBER: 3 g, SUGARS: 10 g, PROTEIN: 28 g,


SODIUM: 546 mg, CHOLESTEROL: 73 mg

NUTRIENTS PER VEGETARIAN SERVING (1 CUPS):


CALORIES: 263, TOTAL FAT: 14 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 7 g, POLYUNSATURATED FAT: 4 g,
CARBS: 25 g, FIBER: 3 g, SUGARS: 10 g, PROTEIN: 14 g,
SODIUM: 420 mg, CHOLESTEROL: 0 mg

Multitasking Ginger:
Ginger contains compounds called
gingerols, which have been shown in
studies to help reduce inflammation
and pain from osteoarthritis and
rheumatoid arthritis. If that's not
reason enough to cook with ginger, it
can also help those who suffer from
nausea or seasickness.

JANUARY/FEBRUARY 2014

Clean Eating

67

recipes

Boost Digestibility:
Tamarind is the pod-like
fruit of a tree that grows in
Asia and tropical Africa,
and is commonly used in
traditional medicine as
a digestive aid. Its tart
flavor comes from tartaric acid, a powerful
antioxidant that can
help the body fight
harmful free radicals
that damage cells.

Pad Thai
with Chicken

Pad Thai

WITH CHICKEN or TOFU

SERVES 3 OMNIVORES AND 1 VEGETARIAN.


HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 35 MINUTES.

Skip the greasy takeout making this


signature sweet and savory Pad Thai is
surprisingly easy. One of the key ingredients
is tamarind, which adds a distinct tart flavor.
You can make your own tamarind concentrate
with our simple instructions below, or look
for one in the grocery store that is free of salt,
sugar and preservatives.

or look for packaged tamarind concentrate


in the Asian section of your supermarket.
Choose brands that dont contain added
sugar or salt.)
1 tbsp reduced-sodium soy sauce
1 tsp paprika

INSTRUCTIONS:

1 6-oz boneless, skinless chicken breast,


thinly sliced
1/8 tsp fresh ground black pepper
cup thinly sliced yellow onion

2 tbsp organic evaporated cane juice

1 cup green beans, trimmed and cut


into -inch pieces

Clean Eating

JANUARY/FEBRUARY 2014

1 tsp fish sauce

3 oz firm organic tofu, cut into -inch


cubes

1 tsp grape seed oil

68

cup loosely packed fresh basil leaves,


roughly chopped

Olive oil cooking spray

8 oz brown rice Pad Thai noodles

1 tbsp tamarind concentrate (TIP: Make


your own with our instructions on page 69,

1 cup bean sprouts

2 tbsp roasted unsalted soy nuts


(NOTE: Opt for organic soy products
whenever possible to avoid GMOs.)

tsp red pepper flakes

INGREDIENTS:

1 tbsp fresh lime juice

1 large clove garlic, thinly sliced

1 cup broccoli florets


cup chopped Roma tomatoes

ONE: To a large heat-proof bowl, add


noodles and cover with boiling water. Set
aside and soak until noodles are pliable,
about 15 minutes. Drain and set aside.
TWO: Meanwhile, in a small bowl, combine
cane juice, lime juice, tamarind, soy sauce, paprika and pepper flakes. Stir well and set aside.
THREE: Mist a wok with cooking spray and
heat on medium-high. To wok, add tofu and

cook, stirring gently, until browned, about 2 to


3 minutes. Set aside in a small serving bowl.
FOUR: Season chicken with black pepper.
Mist wok again with cooking spray and
return to heat on medium-high. Add
chicken, and stir-fry until cooked through,
3 to 4 minutes. Transfer to a large serving
bowl and set aside.
FIVE: Wash and dry wok. Return wok to
medium-high and heat oil. Add onion and
stir-fry until tender and starting to brown,
about 3 to 4 minutes. Add green beans,
broccoli and 2 tbsp water and stir-fry until
vegetables are bright green and crisptender, about 2 minutes. Add tomatoes and
garlic and stir-fry until tomatoes begin to
soften and collapse, about 1 minute. Push
vegetables to side of wok, spray empty
side with cooking spray and add noodles.
Stir-fry noodles on 1 side of pan until
heated through, about 1 minute. Add lime
juice mixture to pan and toss to mix all
ingredients together. Add bean sprouts and
basil, remove from heat, and toss again.
SIX: Transfer of noodles to bowl with tofu
and toss to combine. Combine remaining
noodle mixture with chicken and fish sauce
in large serving bowl. Sprinkle both dishes
with nuts.
NUTRIENTS PER OMNIVORE SERVING (1 CUPS):
CALORIES: 372, TOTAL FAT: 5 g, SAT. FAT: 1 g, MONO-

Cottage Pie

WITH TURKEY or LENTILS


& POTATO PARSNIP TOPPING
SERVES 4 OMNIVORES AND 2 VEGETARIANS.
HANDS-ON TIME: 1 HOUR.
TOTAL TIME: 1 HOUR, 25 MINUTES.

The perfect warming winter meal, ground


turkey or lentils are topped with a creamy,
cheesy potato-and-parsnip mash with just a
hint of nutmeg. This meal is delicious served
right out of the oven, and its just as good
heated up as leftovers the next day. Try
serving with a side salad or steamed greens.

INGREDIENTS:

FILLING
cup brown lentils, rinsed
1 bay leaf
Olive oil cooking spray
12 oz ground turkey breast
1 tbsp extra-virgin olive oil
1 yellow onion, finely chopped
1 large carrot, peeled, halved lengthwise
and sliced into half-moon shapes
1 large stalk celery, finely chopped
6 oz cremini mushrooms, sliced
1 tbsp unsalted tomato paste
2 tsp minced garlic
2 tsp fresh thyme leaves

UNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,

2 tbsp dry sherry or dry red wine

CARBS: 64 g, FIBER: 7 g, SUGARS: 10 g, PROTEIN: 20 g,


SODIUM: 380 mg, CHOLESTEROL: 31 mg

2 cups mushroom broth (TRY: Pacific


Foods Organic Mushroom Broth)

NUTRIENTS PER VEGETARIAN SERVING (1 CUPS):

tsp sea salt

CALORIES: 377, TOTAL FAT: 7 g, SAT. FAT: 1 g, MONOUN-

tsp fresh ground black pepper

SATURATED FAT: 1 g, POLYUNSATURATED FAT: 3 g,


CARBS: 67 g, FIBER: 8 g, SUGARS: 10 g, PROTEIN: 15 g,
SODIUM: 216 mg, CHOLESTEROL: 0 mg

Make your own

2 tsp arrowroot starch


2 tbsp chopped fresh flat-leaf parsley
leaves

POTATO-PARSNIP TOPPING

TAMARIND CONCENTRATE:

1 lb Yukon gold potatoes, peeled and


cut into 1-inch chunks

Remove the dry, crumbly outside of about 4 oz of tamarind


pods. Soak the sticky fruit and
seeds in cup warm water for
10 minutes and strain through a
fine sieve to remove seeds and
fibers. Tamarind concentrate will
keep in the refrigerator for up to
2 months.

2 parsnips, trimmed, peeled and cut


into -inch chunks

about 25 minutes, until lentils are tender;


drain. Discard bay leaf and place lentils in
a 2-cup baking dish, set aside.
TWO: Meanwhile, prepare topping: In
a 4-qt saucepan, place potatoes and
parsnips and add cold water to cover by
2 inches. Bring to a boil and cook until
vegetables are tender when pierced with
a fork, about 15 minutes. Drain, transfer to
a medium bowl, and mash until smooth.
Add milk, yeast, tsp salt and nutmeg.
Set aside. Wipe out saucepan for use in
Step Three.
THREE: Mist saucepan with cooking spray
and heat on medium. Add turkey and
cook, breaking meat up with a spoon,
until browned and no longer pink,
8 minutes. Transfer mixture to an 8-cup
baking dish.
FOUR: Preheat oven to 375F. In a large
saut pan on medium, heat oil. Add
onion, carrot, celery and mushrooms
and saut, stirring occasionally, until
vegetables are tender, about 10 minutes.
Add tomato paste, garlic and thyme
and cook, stirring constantly, for 1 minute.
Add sherry and cook for 2 minutes.
Add broth, tsp salt, and pepper and
bring to a simmer, cover, and cook for
10 minutes. In a small bowl, combine
arrowroot with 1 tbsp cold water; add
to pan and cook until thickened, about
1 minute. Remove from heat.
FIVE: Spoon 1 scant cup vegetable-broth
mixture over lentils in small baking
dish. Pour remaining vegetable-broth
mixture over ground turkey in larger
baking dish. Spoon potatoes over top
each dish. Place both baking dishes on
a rimmed baking sheet. Sprinkle with
cheese and bake until pies are bubbly
around the edges, about 15 to 20 minutes.
Sprinkle with parsley.
NUTRIENTS PER OMNIVORE SERVING:

cup 2% milk

( OF LARGE PIE):

2 tsp nutritional yeast

CALORIES: 266, TOTAL FAT: 7 g, SAT. FAT: 3 g, MONOUN-

tsp sea salt


1/8 tsp ground nutmeg
cup shredded Swiss cheese

INSTRUCTIONS:
ONE: In a small saucepan, combine
lentils, bay leaf and 2 cups water. Bring
to a boil, reduce heat, and simmer for

SATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g,


CARBS: 26 g, FIBER: 4 g, SUGARS: 5 g, PROTEIN: 26 g,
SODIUM: 430 mg, CHOLESTEROL: 56 mg

NUTRIENTS PER VEGETARIAN SERVING


( OF SMALL PIE):
CALORIES: 250, TOTAL FAT: 6 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g,
CARBS: 40 g, FIBER: 9 g, SUGARS: 6 g, PROTEIN: 12 g,
SODIUM: 388 mg, CHOLESTEROL: 9 mg

JANUARY/FEBRUARY 2014

Clean Eating

69

budget recipes // savvy shopper

Make this
stunning Asian
stir-fry in just
ith a
25 minutes w dly
n
ie
fr
tfew walle
!
ts
n
ie
d
re
ing

Sweet & Sour


Pineapple Pork
Stir-Fry
(see recipe, p. 71)

MONDAY

ER
COST P
PL ATE

$2.25

FULL REC IPE

$9.01

Budget Meals!
Ditch the mile-long shopping list and get
dinner on the table fast with our 5 super-easy,
healthy meals each for less than $11!
BY IVY MANNING, FOOD PHOTOGRAPHY BY JOANNE TSAKOS

70

Clean Eating

JANUARY/FEBRUARY 2014

FOOD STYLING BY MARIANNE WREN

BEST-EVER

Sweet & Sour


Pineapple Pork Stir-Fry
SERVES 4. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 50 MINUTES.

Bursting with bold Asian flavors and sweet, juicy


pineapple, this gorgeous stir-fry is a meal we swear
your family will think is takeout and we guarantee
youll be relying on it for many more meals to come!

INGREDIENTS:
11/3 cups brown basmati rice
1 8-oz BPA-free can pineapple chunks in
100% juice, juice reserved, divided
3 tbsp reduced-sodium soy sauce
1 lb boneless, skinless catfish fillets,
cut crosswise into 8 2-oz portions

2 tbsp unsalted tomato paste

1 large Roma tomato, chopped

1 tbsp unseasoned rice vinegar or white


wine vinegar

2 green onions, thinly sliced

TUESDAY

cup chopped fresh flat-leaf parsley leaves

FU LL R EC IP

$10.32

COST PER
PL ATE
E

$2.58

Crispy Catfish
Fingers
WITH BLACK-EYED PEA PILAF
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 1 HOUR.

Inspired by the rich palate of the South, weve


breaded tender catfish with toothsome cornmeal
and paired it with a spicy pilaf for a down-home
meal with serious stick-to-your-ribs satisfaction!

INGREDIENTS:
cup dry black-eyed peas, soaked overnight
(TIP: Spread on a baking sheet and pick over
for stones or debris, then rinse well.)
1 dried bay leaf
Olive oil cooking spray
2 jalapeo chile peppers, seeded and
finely chopped
yellow onion, finely chopped
3 cloves garlic, minced
1 cup long-grain brown basmati rice
tsp sea salt, or to taste, divided
tsp dried thyme
cup whole-grain fine ground yellow
cornmeal (TRY: Bobs Red Mill Fine
Grind Cornmeal)
1 tsp paprika
tsp ground celery seed, optional

2 tsp red wine vinegar

1 tsp Sriracha sauce


2 tsp arrowroot starch

INSTRUCTIONS:

tsp ground ginger

ONE: In a medium saucepan, add black-eyed


peas, 4 cups water and bay leaf. Bring to boil,
reduce heat to a simmer and cook until tender, about 45 minutes. Drain; discard bay leaf.

2 tsp olive oil, divided

TWO: Meanwhile, mist a large saucepan


with cooking spray and heat on mediumhigh. Add jalapeos and yellow onion
and saut, stirring often, until tender,
about 3 minutes. Add garlic and saut
for 45 seconds. Stir in rice, tsp salt,
thyme and 2 cups water. Bring to a
simmer, then cover and cook until rice is
tender, about 30 minutes.

1 green bell pepper, seeded and cut into


-inch pieces

THREE: Meanwhile, on a plate, spread cornmeal, paprika, celery seed (if using), black
pepper, garlic powder, cayenne and remaining tsp salt. Heat a large nonstick skillet
on medium. Dredge catfish in cornmeal
mixture, turning to coat both sides. Mist each
side of catfish with cooking spray, add to skillet and cook for 4 minutes (TIP: If necessary,
work in batches.) Carefully flip fish and cook
until crisp, brown and fish flakes easily when
tested with a fork, 3 to 4 minutes more.
FOUR: Fold black-eyed peas, tomato,
green onions, parsley and vinegar into rice.
Remove from heat and let stand, covered,
for 10 minutes. Divide among serving
plates and top with catfish.
NUTRIENTS PER SERVING (2 CATFISH FINGERS
AND OF RICE MIXTURE):
CALORIES: 339, TOTAL FAT: 5 g, SAT. FAT: 1 g,
MONOUNSATURATED FAT: 1 g, POLYUNSATURATED

tsp ground black pepper

FAT: 2 g, CARBS: 49 g, FIBER: 5 g, SUGARS: 3 g,

tsp garlic powder

PROTEIN: 25 g, SODIUM: 351 mg, CHOLESTEROL: 66 mg

Pinch ground cayenne pepper

1 tbsp raw honey

1 lb pork tenderloin, trimmed and cut


into 1-inch cubes
tsp ground black pepper

1 red bell pepper, seeded and cut into -inch pieces


1 tbsp sliced garlic (about 3 cloves)
2 green onions, thinly sliced
1 tsp toasted sesame seeds, optional

INSTRUCTIONS:
ONE: In a medium pot, add rice and 2 2/3 cups water.
Cover and bring to a simmer. Reduce heat to low
and cook until tender, about 30 minutes. Remove
from heat and let stand, covered, for 10 minutes.
Fluff with a fork.
TWO: Meanwhile, in a small bowl, whisk reserved
pineapple juice, soy sauce, tomato paste, vinegar,
honey, Sriracha, arrowroot and ginger. Set aside.
THREE: In a large wok, heat 1 tsp oil on medium-high.
Add pork and black pepper and stir-fry, stirring often,
until cooked through, 3 to 4 minutes. Transfer pork to a
plate and set aside; keep wok on medium-high heat.
FOUR: To wok, add remaining 1 tsp oil. Add bell
peppers and garlic and stir-fry for 2 minutes. Add pineapple chunks and stir-fry for 30 seconds. Whisk soy
sauce mixture and add to wok. Return pork and any
juices to wok and cook until sauce is thick and bubbly,
about 1 minute. Serve over rice. Garnish with green
onions and sesame seeds (if using).
NUTRIENTS PER SERVING (1 CUP PORK MIXTURE
AND CUP RICE):
CALORIES: 441, TOTAL FAT: 7 g, SAT. FAT: 1 g, MONOUNSATURATED
FAT: 3 g, POLYUNSATURATED FAT: 1 g, CARBS: 67 g, FIBER: 5 g,
SUGARS: 16 g, PROTEIN: 31 g, SODIUM: 552 mg, CHOLESTEROL: 74 mg

JANUARY/FEBRUARY 2014

Clean Eating

71

budget recipes // savvy shopper

FU LL R EC IP

WEDNESDAY

$9.39

COST PER
PL ATE

$2.35

Chickpea Tagine
WITH COUSCOUS
SERVES 4. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 45 MINUTES.

Traditionally cooked in a tall earthenware pot


known as a tagine, the North African dish of
the same name is a saucy, spiced stew thatll
warm you from the inside out. Our vegetarian version is chock-full of hearty veggies and
chickpeas for a truly satisfying dish.

INGREDIENTS:
1 tbsp olive oil
1 yellow onion, chopped

small head cauliflower, cut into


2-inch florets
lb butternut or Hubbard squash,
peeled and cut into 1-inch pieces
tsp sea salt
tsp ground black pepper
tsp ground cayenne pepper
1 15-oz BPA-free can chickpeas (aka
garbanzo beans), drained and rinsed

1 tbsp minced garlic (about 3 cloves)

cup whole-grain couscous

1 tbsp minced fresh ginger (1 1-inch piece)

cup fresh cilantro leaves, chopped

1 tbsp unsalted tomato paste

INSTRUCTIONS:

1 tsp paprika

1 sweet potato, peeled and cut into


1-inch pieces

ONE: In a large saucepan or Dutch oven,


heat oil on medium. Add onion and saut,
stirring often, until beginning to brown,
about 4 minutes. Add garlic and ginger and
saut for 30 seconds. Add tomato paste,
paprika, cumin, turmeric and cinnamon and
saut, stirring constantly, for 30 seconds.

1 carrot, peeled and cut into 1-inch


pieces on an angle

TWO: Add broth, sweet potato, carrot,


cauliflower, squash, salt, black pepper and

1 tsp ground cumin


1 tsp ground turmeric
tsp ground cinnamon
3 cups low-sodium vegetable broth

72

Clean Eating

JANUARY/FEBRUARY 2014

cayenne. Partially cover, bring to a simmer


and cook until squash and sweet potatoes
are tender, about 15 minutes. Add chickpeas
and simmer for 5 more minutes.
THREE: In a small heat-proof bowl, add
couscous. Remove 1 cups cooking liquid
from chickpea mixture and pour over couscous. Cover with a plate and let stand for
5 minutes. Add cilantro and fluff with a fork.
Serve tagine with or over couscous.
NUTRIENTS PER SERVING (1 CUPS TAGINE
AND CUP COUSCOUS):
CALORIES: 337, TOTAL FAT: 5 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 0.5 g,
CARBS: 62 g, FIBER: 12 g, SUGARS: 8 g, PROTEIN:12 g,
SODIUM: 550 mg, CHOLESTEROL: 0 mg

PE R
COST T
E
A
L
P

$2.62

THURSDAY

FULL REC IPE

$10.46

prevent overcrowding.) Flip patties and cook


until no longer pink in center or an instantread thermometer registers 165F when
inserted in center, about 4 more minutes.
FOUR: Serve patties in buns and top each
with 1 tbsp tzatziki.
NUTRIENTS PER SERVING
(2 SLIDERS AND 2 TBSP TZATZIKI):
CALORIES: 377, TOTAL FAT: 6 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 0 g, POLYUNSATURATED FAT: 0 g,

Turkey Zucchini
Sliders WITH BEET TZATZIKI

CARBS: 38 g, FIBER: 5 g, SUGARS: 7 g, PROTEIN: 41 g,


SODIUM: 523 mg, CHOLESTEROL: 55 mg

SERVES 4. HANDS-ON TIME: 35 MINUTES.


TOTAL TIME: 35 MINUTES.

Grated zucchini adds extra juiciness and a


slight sweetness to these crowd-pleasing
sliders. While the brilliant pink hue of our
beet tzatziki might seem surprising, the
method of swapping out cucumber for beets
is quite traditional in certain regions of the
Mediterranean. If the pink is too much,
though, opt for golden beets.

INGREDIENTS:
1 small red or golden beet, trimmed,
peeled and grated
1 cup 1% plain Greek yogurt, divided
1 tsp minced garlic, divided
1 tsp dried dill

LIFESTYLE IMAGE OF FAMILY WAVEBREAKMEDIA/SHUTTERSTOCK.COM

tsp ground black pepper, divided

PE R
COST T
PL A E

FRIDAY

$2.59

FU LL R EC IP

$10.37

Chicken Vegetable
Soup WITH PESTO
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 55 MINUTES.

This classic, comforting dish packs powerful


nutrition into one deliciously healthy soup.
Swirl in a dollop of our perfect pesto and let it
melt into your bowl for a tangy boost of flavor.

1 lb lean ground turkey

INGREDIENTS:

small yellow onion, grated


(1/3 cup grated)
small zucchini, trimmed and grated
( cup grated)

cup dry cannellini (aka white kidney)


beans, soaked overnight (TIP: Substitute
with 1 cups BPA-free canned cannellini
beans, drained and rinsed.)

1 tsp dried oregano

1 dried bay leaf

tsp sea salt

1 bunch fresh basil, leaves only

Olive oil cooking spray

1 small clove garlic, minced

8 whole-grain slider buns, toasted

cup grated Parmesan cheese

INSTRUCTIONS:
ONE: Prepare tzatziki: In a medium bowl,
mix beet, cup yogurt, tsp garlic, dill
and tsp pepper. Set aside.
TWO: In a large bowl, mix turkey, onion,
zucchini, remaining cup yogurt, 1 tsp
garlic and tsp pepper and oregano and
salt. Form into 8 1/3 -cup patties; with your
thumb, make a small depression in the
center of each patty.
THREE: Mist a nonstick skillet or grill pan
with cooking spray and heat on medium.
Add patties and cook for 5 minutes.
(TIP: If necessary, work in batches to

1 tbsp fresh lemon juice


5 tsp olive oil, divided
1 yellow onion, finely chopped
1 large carrot, finely chopped
1 redskin potato, scrubbed and cut into
-inch cubes
1 plum tomato, chopped
1 cup green beans, trimmed and cut into
1-inch lengths
1 tbsp unsalted tomato paste

1 6-oz boneless, skinless chicken breast,


cut into -inch cubes
zucchini, trimmed and diced

INSTRUCTIONS:
ONE: Drain cannellini beans and add to
a medium saucepan. Add 4 cups water
and bay leaf. Bring to a boil, reduce heat
to a simmer and cook until tender, about
45 minutes. Drain; discard bay leaf.
TWO: Meanwhile, prepare pesto: In a
blender or with a mortar and pestle, pulse
or pound basil, garlic, cheese and lemon
juice. Drizzle in 4 tsp oil and process until
smooth; add 1 to 2 tsp water as needed to
reach desired consistency.
THREE: In a large pot or Dutch oven,
heat remaining 1 tsp oil on medium-high.
Add onion and carrot and saut, stirring
often, until tender, about 3 minutes. Add
potato, tomato, green beans, tomato paste,
broth, salt, pepper and thyme. Reduce heat
to medium-low and simmer until potato
is just tender, about 6 minutes. Add
cannellini beans, chicken and zucchini
and simmer until chicken is cooked
through, about 5 minutes.
FOUR: Divide soup among serving bowls
and swirl in pesto.

4 cups low-sodium chicken broth

NUTRIENTS PER SERVING


(2 CUPS SOUP AND 1 TBSP PESTO):

tsp sea salt

CALORIES: 203, TOTAL FAT: 5 g, SAT. FAT: 2 g, MONOUN-

tsp ground black pepper


tsp dried thyme

SATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,


CARBS: 22 g, FIBER: 4 g, SUGARS: 5 g, PROTEIN: 22 g,
SODIUM: 492 mg, CHOLESTEROL: 30 mg

JANUARY/FEBRUARY 2014

Clean Eating

73

budget recipes // savvy shopper

Can't prepare all 5?


Simply cross out those
that don't apply!

MONDAY

TUESDAY

11/3 cups brown

cup dry black-

1 yellow onion

basmati rice
$0.78
1 8-oz BPA-free can
pineapple chunks
in 100% juice
$0.95
1 lb pork
tenderloin
$5.14
3 cloves garlic
$0.09
1 green bell
pepper
$0.59
1 red bell
pepper
$1.25
2 green onions $0.21

eyed peas
$0.29
2 jalapeo chile
peppers
$0.17
yellow onion $0.17
3 cloves garlic
$0.09
1 cup long-grain
brown basmati
rice
$0.59
cup wholegrain fine ground
yellow cornmeal $0.41
1 lb boneless,
skinless catfish
fillets
$7.99
1 large Roma
tomato
$0.22
2 green onions $0.14
bunch flat-leaf
parsley
$0.25

3 cloves garlic

Total: $9.01
PANTRY STAPLES
Reduced-sodium

soy sauce
Unsalted
tomato paste
Unseasoned
rice vinegar or
white wine vinegar
Raw honey
Sriracha sauce
Arrowroot starch
Ground ginger
Olive oil
Ground black pepper
Toasted sesame
seeds, optional

Total: $10.32
PANTRY STAPLES
Dried bay leaf
Olive oil cooking spray
Sea salt
Dried thyme
Paprika
Ground celery

seed, optional
Ground black pepper
Ground cayenne

pepper
Red wine vinegar

Clean Eating

$0.34
$0.09

1 1-inch piece

fresh ginger

$0.14

3 cups low-sodium

vegetable
broth
$2.24
1 sweet potato $0.66
1 carrot
$0.08
small head
cauliflower
$0.98
lb butternut or
Hubbard squash $0.99
1 15-oz BPA-free
can unsalted
chickpeas
$2.79
cup wholegrain couscous $0.94
bunch fresh
cilantro
$0.14

THURSDAY
1 small red or

golden beet
1 cup 1% plain
Greek yogurt
2 cloves garlic
1 lb lean
ground turkey
small yellow
onion
small
zucchini
8 whole-grain
slider buns

$1.39
$0.07

$0.17
$0.38
$2.99

Dried dill

Sea salt

PANTRY STAPLES
Olive oil

basil
1 clove garlic

$2.00
$0.03

cup grated

$4.79

PANTRY STAPLES
Dried oregano

cannellini beans $0.65


1 bunch fresh

Ground black pepper

Total: $9.39

FRIDAY
cup dry

$0.67

Total: $10.46

Olive oil

Garlic powder

74

WEDNESDAY

Parmesan
cheese
$0.41
1 lemon
$0.50
1 yellow onion $0.34
1 large carrot
$0.10
1 redskin potato $0.17
1 plum tomato $0.22
4 oz green
beans
$0.79
4 cups low-sodium
chicken broth $2.99
1 6-oz boneless,
skinless chicken
breast
$1.79
zucchini
$0.38

Total: $10.37

cooking spray

PANTRY STAPLES

Unsalted

tomato paste
Paprika
Ground cumin
Ground turmeric
Ground cinnamon
Sea salt
Ground black pepper
Ground cayenne
pepper

Dried bay leaf


Olive oil
Unsalted

tomato paste
Sea salt
Ground black pepper
Dried thyme

GET MORE! Visit cleaneatingmag.com/meal-planning/


JANUARY/FEBRUARY 2014

LIFESTYLE PHOTO MINERVA STUDIO/SHUTTERSTOCK.COM

For a week's
worth of easy
f this
meals, tear of list
ng
pi
handy shop
ith
and take it w
e!
or
st
e
you to th

shopping-lists/ for a printer-friendly version of CEs shopping lists.

meal plan // recipes

IMAGES SMAILHODZIC/SHUTTERSTOCK.COM, JIM DAVID/SHUTTERSTOCK.COM, LANA K/SHUTTERSTOCK.COM, PRESSMASTER/SHUTTERSTOCK.COM, MONKEY BUSINESS IMAGES/SHUTTERSTOCK.COM, FOOD PHOTOGRAPHY BY LAURA WRIGHT

more
We have l plans
e
m a
healthy hopping
ys
and eas
ne! Visit
lists onli ag.com/
tingm
cleanea lanning.
meal-p

GET
HEALTHY &
ENERGIZED
IN 14 DAYS!

Bust out of your winter rut


and start the year strong
with our two-week plan
thats packed with 70 fresh
and easy meals and snacks
that supercharge energy
and amazing health!
BY ELIZABETH BROWN, MS, RD, CPT, CDE
RECIPE PHOTOGRAPHY BY LAURA WRIGHT

JANUARY/FEBRUARY 2014

Clean Eating

75

recipes // meal plan

PROTEINS & DAIRY


20 oz boneless, skinless chicken

breasts
1 lb lean ground chicken
1 8-oz pkg all-natural turkey

bacon (TRY: Applegate Naturals


Turkey Bacon)
10 oz all-natural deli-fresh sliced
turkey breast (save 3 oz for Week 2)
8 oz boneless, skinless haddock
or cod fillet
6 oz frozen peeled and deveined
shrimp
4 oz reduced-fat cheddar cheese
1 16-oz container 2% cottage
cheese
1 dozen eggs
2 qt reduced-fat milk (1% or 2%),
or plain unsweetened rice,
almond or soy milk
1 17.6-oz container 1% plain Greek
Yogurt (TRY: FAGE Total Classic)
1 12-oz pkg organic extra-firm tofu

VEGGIES & FRUITS


1 large Braeburn, Fuji or Pink Lady

apple, plus 3 apples (any variety)


2 small avocados
4 bananas
1 bunch baby bok choy
1 head broccoli
2 lb carrots
1 bunch celery
1 bunch fresh cilantro
1 bunch fresh mint
1 bunch fresh tarragon
1 bunch fresh parsley
1 cucumber
2 heads garlic
2 lemons
6 limes
3 oranges
1 stalk lemongrass
2 mangos
1 large head iceberg lettuce
2 heads Bibb or Boston lettuce
1 10-oz bag baby spinach
1 red onion
4 bell peppers (any variety)
1 small yellow onion
3 scallions
1 large shallot
1 vine-ripened tomato
1 large zucchini

WHOLE GRAINS
1 pkg all-natural fruit bars or

whole-grain fig bars (TRY: Lrabar)


1 box whole-grain cereal
(TIP: Look for brands with
200 calories per serving or less.)
4 whole-grain hamburger buns

MEAL PLAN: WEEK 1


MONDAY

1 extra-large loaf or 2 small loaves

sprouted grain bread


(freeze 7 slices for Week 2)
1 pkg brown rice cakes (TRY:
Lundberg Family Farms Organic
Brown Rice Cakes, Lightly Salted)
1 pkg whole-grain or brown rice
angel hair pasta, fettuccine or
spaghetti
1 bag brown rice
1 bag whole-wheat flour
1 pkg quinoa

BREAKFAST

NUTS, SEEDS & OILS


1 jar natural unsalted almond

or peanut butter
1 bag ground flaxseeds
(TRY: Bobs Red Mill Organic
Whole Ground Flaxseed Meal)
1 oz roasted peanuts
6 oz raw unsalted walnut pieces
1 small jar organic virgin
coconut oil
1 bottle extra-virgin olive oil
1 bottle olive oil
Olive oil cooking spray

EXTRAS

Walnut Raisin
Cereal: 1 cup each
cereal and milk and
1 tbsp each raisins
and walnuts

Strawberry Flax
Yogurt: Mix 1 cup
each Greek yogurt
and thawed
strawberries and
1 tbsp flaxseeds

2 rice cakes with


2 tbsp almond butter

Cottage Cheese
Parfait: Mix 1 banana,
1 cup cottage cheese,
2 tbsp walnuts and
pinch cinnamon

Grilled Chicken Salad:


4 oz chicken, grilled
and chopped, 2 cups
shredded iceberg,
1 carrot, chopped,
1 stalk celery, chopped,
1 tbsp balsamic
vinegar, 2 tsp EVOO
and 1 tsp honey

Rice & Bean Bowl:


Toss 4 oz deli turkey,
chopped, 1 bell
pepper, chopped,
2 cups spinach,
cup cooked rice
(leftovers), cup
pinto beans, juice
lemon and 1 tsp
EVOO

SNACK

LUNCH

1 bottle ground allspice


1 bottle ground cinnamon
1 bottle red pepper flakes

1 cup pinto beans,


heated

1 bottle garlic powder

TUESDAY

1 bottle mustard powder


1 bottle ground cayenne pepper

1 apple

1 bottle ground black pepper


1 container baking powder
1 box baking soda

1 rice cake with


1 tbsp almond butter
1 orange

SNACK

1 bottle sea salt


1 bottle pure vanilla extract
1 container whey protein powder
1 box potato starch

4 oz haddock,
steamed

1 8-oz carton low-sodium

chicken broth
1 jar raw honey
1 bottle fish sauce
1 bottle hot sauce
1 bottle Dijon mustard
1 jar Kalamata olives
1 bottle rice vinegar
1 bottle balsamic vinegar
1 15-oz BPA-free can pinto beans
(TRY: Eden Organic Pinto Beans)
1 16-oz BPA-free can or pouch
organic pumpkin pure
(TRY: Pacific Foods Organic
Pumpkin Pure)
1 oz pitted unsweetened prunes
1 oz seedless unsweetened
raisins
1 16-oz bag frozen blueberries
1 16-oz bag frozen strawberries
2 6-oz pouches water-packed
albacore tuna

2 cups broccoli,
steamed, with
1 tsp EVOO

DINNER

TOTAL
NUTRIENTS

1 serving Open-Faced
Buffalo Chicken
Sandwiches (see
recipe, p. 80; save
leftovers)

1 cups cooked rice


(eat 1 cup; save
leftovers)

1 carrot, sliced

CALORIES: 1,747, FAT: 51 g,

CALORIES: 1,533, FAT: 41 g,

1 stalk celery

SAT. FAT: 8 g, CARBS: 219 g,

SAT. FAT: 8 g, CARBS: 171 g,

FIBER: 47 g, SUGARS: 54 g,

FIBER: 32 g, SUGARS: 73 g,

PROTEIN: 112 g, SODIUM:

PROTEIN: 129 g, SODIUM:

564 mg, CHOLESTEROL:

693 mg, CHOLESTEROL:

184 mg

154 mg

APPLE IMAGE VALENTINA RAZUMOVA/SHUTTERSTOCK.COM, CELERY IMAGE DIANA TALIUN/SHUTTERSTOCK.COM, CARROT STICKS IMAGE BRENT HOFACKER/SHUTTERSTOCK.COM, WALNUTS IMAGE RUZANNA/SHUTTERSTOCK.COM,
ORANGE IMAGE MAKS NARODENKO/SHUTTERSTOCK.COM

SHOPPING LIST: WEEK 1

MEAL
PLAN

EVOO = extra-virgin olive oil

THURSDAY

Spinach Scramble:
Saut bell pepper,
chopped, onion,
chopped, and 1 cup
spinach in 1 tsp oil;
add 2 eggs and
scramble

Strawberry Flax
Smoothie: Blend
4 oz tofu, 1 cup each
strawberries and milk
and 1 tbsp flaxseeds
with ice

FRIDAY

SATURDAY

SUNDAY

1 serving Harvest
Pumpkin Pancakes
with Bacon Apple
Topping (see recipe,
p. 80; save leftovers)

1 serving Harvest
Pumpkin Pancakes
with Bacon Apple
Topping (leftovers,
p. 80)

Energy Bowl:
Mix 1 oz prunes,
chopped, 1 cup
cottage cheese,
2 tbsp walnuts and
pinch cinnamon

1 orange

Banana Smoothie:
Blend 1 banana,
1 cup milk, 3 tbsp
protein powder
and pinch cinnamon
with ice

2 eggs, scrambled
Broccoli Rice: Toss
2 cups broccoli,
sauted in 1 tsp olive
oil, with 1 cup cooked
rice (leftovers)

1 slice toast

2 slices toast

Banana Almond
Smoothie: Blend
1 banana, 1 cup milk,
3 tbsp protein
powder and 1 tbsp
almond butter

Banana Almond
Butter Rice Cakes:
2 rice cakes with
2 tbsp almond butter
and 1 banana, sliced

1 serving Open-Faced
Buffalo Chicken
Sandwiches
(leftovers, p. 80)

Balsamic Pasta
(leftovers) and 1 tbsp
walnuts; serve cold

Mexican Shrimp Salad:


Toss 3 oz shrimp,
steamed and cooled,
1 tomato, diced,
cucumber, diced,
avocado, peeled,
pitted and diced, juice
1 lime, 1 tbsp chopped
cilantro and pinch salt
and black pepper;
serve over 2 cups
chopped iceberg

Turkey Avocado
Sandwich: 3 oz deli
turkey, 4 leaves
iceberg, cucumber,
sliced, avocado,
peeled, pitted and
sliced, and 1 tsp Dijon
on 2 slices bread

1 serving Vietnamese
Chicken Lettuce Wraps
Bento Box (see recipe,
p. 58)

1 apple

1 stalk celery

1 orange

Green Smoothie B

2 tbsp walnuts

bell pepper, sliced

cucumber, sliced

4 olives

1 bar

Apple Pie Smoothie:


Blend 1 apple, cored,
1 cup milk, 3 tbsp
protein powder,
1 tbsp walnuts and
pinch cinnamon
with ice
1 serving Grown-up
Tuna Melts (see recipe,
p. 37)

Creamy Tofu Salad:


Mix 8 oz tofu,
chopped, 1 carrot,
grated, 1 stalk celery,
minced, cup Greek
yogurt and tsp
Dijon; serve over
2 cups spinach with
2 slices bread, cut into
croutons and toasted

1 cup milk

1 carrot, sliced
1 stalk celery

Balsamic Pasta:
Toss Balsamic Grilled
Chicken A , shredded,
1 zucchini, sliced and
grilled, 1 bell pepper,
sliced and grilled, and
2 oz pasta, cooked; top
with 1 tbsp each
balsamic and EVOO
(eat ; save leftovers)

Shrimp Stir-Fry:
Saut 3 oz shrimp and
1 clove garlic, minced, in
1 tsp olive oil with juice
lemon and cup rice
vinegar; reduce liquid
by half and serve over
1 cup cooked rice (make
3 cups cooked rice; save
leftovers) with 1 bunch
bok choy, steamed, and
cup parsley, minced

Steamed Haddock &


Spinach: Saut 2 cups
spinach and 1 clove
garlic, minced, in 1 tsp
olive oil; toss with 1 cup
cooked rice (leftovers)
and top with 4 oz
haddock, steamed

1 rice cake with 1 tbsp


almond butter

MEAL PLAN: WEEK 1

WEDNESDAY

1 stalk celery
1 bell pepper, sliced
8 olives

CALORIES: 1,629, FAT: 47 g,

CALORIES: 1,757, FAT: 58 g,

CALORIES: 1,565, FAT: 44 g,

CALORIES: 1,443, FAT: 48 g,

CALORIES: 1,822, FAT: 47 g,

SAT. FAT: 9 g, CARBS: 183 g,

SAT. FAT: 8 g, CARBS: 211 g,

SAT. FAT: 8 g, CARBS: 192 g,

SAT. FAT: 10.5 g, CARBS:

SAT. FAT: 8 g, CARBS: 237 g,

FIBER: 29 g, SUGARS: 70 g,

FIBER: 25 g, SUGARS: 64 g,

FIBER: 36 g, SUGARS: 67 g,

144 g, FIBER: 22 g,

FIBER: 47 g, SUGARS: 106 g,

PROTEIN: 126 g, SODIUM:

PROTEIN: 109 g, SODIUM:

PROTEIN: 113 g, SODIUM:

SUGARS: 60 g, PROTEIN:

PROTEIN: 128 g, SODIUM:

1,360 mg, CHOLESTEROL:

1,192 mg, CHOLESTEROL:

758 mg, CHOLESTEROL:

102 g, SODIUM: 491 mg,

3,044 mg, CHOLESTEROL:

348 mg

232 mg

187 mg

CHOLESTEROL: 243 mg

90 mg

JANUARY/FEBRUARY 2014

Balsamic
Grilled Chicken:
Marinate 8 oz
chicken in 1 tbsp
balsamic vinegar,
1 tsp olive oil
and 1/8 tsp garlic
powder for at
least 30 minutes;
grill

Green
Smoothie:
Blend 1 cup
each spinach,
blueberries and
water, 1 tbsp
flaxseeds and
pinch cinnamon
with ice

Clean Eating

77

recipes // meal plan

SHOPPING LIST: WEEK 2


PROTEINS & DAIRY

2 yellow onions

10 oz boneless, skinless chicken

8 oz redskin potatoes

breast
8 oz boneless beef chuck

shoulder roast
12 oz boneless, skinless salmon
fillet
8 oz cooked crabmeat
1 32-oz container reduced-fat
(1% or 2%) cottage cheese
2 oz feta cheese
2 35.3-oz containers 1% plain
Greek Yogurt (TRY: FAGE Total
Classic)
1 qt reduced-fat milk (1% or
2%), or plain unsweetened rice,
almond or soy milk

VEGGIES & FRUITS


4 apples
5 bananas
6 lemons
3 oranges
2 bunches baby bok choy
1 head broccoli
1 bunch celery
1 cucumber
1 bunch cilantro
1 bunch parsley
1 bunch kale
1 large head romaine lettuce
1 16-oz bag baby spinach
8 oz cremini or white button

MONDAY

3 red bell peppers


5 sweet potatoes
2 vine-ripened tomatoes

WHOLE GRAINS

BREAKFAST

1 bag white whole-wheat flour

Creamy Cereal:
Mix 1 cup each cereal
and Greek yogurt,
2 tbsp each raisins
and walnuts and
pinch cinnamon

hair pasta
1 pkg steel-cut oats
1 pkg whole-wheat pitas
1 pkg whole-wheat panko bread
crumbs

1 bottle ground cumin

Apple Cinnamon
Toast: Top 1 slice
toast with 1 tbsp
almond butter,
1 apple, sliced, and
pinch cinnamon
1 cup milk

1 pkg whole-wheat angel

EXTRAS

TUESDAY

SNACK

1 bottle ground coriander

Banana Honey Toast:


Top 1 slice toast with
1 tbsp almond butter,
1 banana, sliced, 1 tsp
honey and pinch
cinnamon

Berry Walnut Parfait:


Mix 1 cup each
Greek yogurt and
blueberries, thawed,
and 1 tbsp walnuts

Tuna Salad Sandwich:


Mix 5 oz tuna, 1 cup
romaine, 1 tbsp
Greek yogurt and
tsp Dijon; serve on
2 slices bread

1 serving Coconut
Curry Lentil Soup
with Turkey & Sweet
Potatoes (leftovers,
p. 81)

1 apple, sliced, with


1 tbsp almond butter

Banana Rice Cakes:


Top 2 rice cakes
with cup cottage
cheese, 1 banana,
sliced, 1 tbsp flaxseeds
and pinch cinnamon

1 bottle yellow curry powder


1 bottle dried thyme
1 8-oz carton low-sodium beef

broth
1 bottle reduced-sodium soy
sauce
1 6-oz tube unsalted tomato
paste
13 oz light coconut milk
1 bag dry brown or green lentils
1 15-oz BPA-free can chickpeas
2 15-oz BPA-free cans pinto beans
1 bottle dry red wine
3 3-oz pouches wild albacore
tuna (TRY: Wild Planet Wild
Albacore Tuna)
1 16-oz bag frozen strawberries

mushrooms
1 large red onion

LUNCH

SNACK

Green Salad: Mix


2 cups spinach,
1 carrot, grated,
cucumber, chopped,
1 tbsp balsamic and
1 tsp EVOO

1 orange
1 serving Coconut
Curry Lentil Soup
with Turkey & Sweet
Potatoes (see recipe,
p. 81; save leftovers)

WHAT ELSE DO YOU NEED?

DINNER

TOTAL
NUTRIENTS
NOTE: Clean Eating shopping lists include all the items youll need to prepare 70 meals for one
adult. At the end of Week One, take a quick kitchen inventory, as you may have a little less or a
little more leftover for Week Two.

Lemon Garlic Kale:


Saut 1 clove garlic,
minced, in 1 tsp olive
oil; add 2 cups kale,
steamed, and 1 tbsp
lemon juice and heat
through

4 oz salmon, steamed
2 bunches bok choy,
steamed
1 cup cooked quinoa
and tsp soy sauce
(make 2 cups cooked
quinoa; save leftovers)

CALORIES: 1,622, FAT: 45 g,

CALORIES: 1,612, FAT: 46 g,

SAT. FAT: 7 g, CARBS: 218 g,

SAT. FAT: 11 g, CARBS: 219 g,

FIBER: 46 g, SUGARS: 76 g,

FIBER: 36 g, SUGARS: 101 g,

PROTEIN: 107 g, SODIUM:

PROTEIN: 97 g, SODIUM:

1,431 mg, CHOLESTEROL:

873 mg, CHOLESTEROL:

57 mg

93 mg

ORANGE IMAGE MAKS NARODENKO/SHUTTERSTOCK.COM, WALNUTS IMAGE RUZANNA/SHUTTERSTOCK.COM, SPINACH IMAGE DULCE RUBIA/SHUTTERSTOCK.COM,
GLASS OF MILK IMAGE DENIS NATA/SHUTTERSTOCK.COM, APPLE IMAGE VALENTINA RAZUMOVA/SHUTTERSTOCK.COM

breast
6 oz boneless, skinless turkey

MEAL PLAN: WEEK 2

MEAL
PLAN

EVOO = extra-virgin olive oil

2 eggs, scrambled
Broccoli Quinoa:
Mix 2 cups broccoli,
steamed, 1 cup
cooked quinoa
(leftovers) and tsp
soy sauce

Banana Almond
Butter Rice Cakes:
Top 2 rice cakes with
2 tbsp almond butter
and 1 banana, sliced

FRIDAY

THURSDAY
Apple Oatmeal:
Mix 1 cup cooked
oatmeal, 1 cup milk,
1 apple, diced, 2 tbsp
walnuts, 1 tbsp
flaxseeds and pinch
cinnamon

Banana Walnut
Cereal: Top cup
cereal with 1 banana,
sliced, 1 cup milk and
1 tbsp walnuts

Blueberry Cottage
Cheese: Mix 1 cup
each cottage cheese
and blueberries,
thawed, and 1 tbsp
walnuts

Strawberry Smoothie:
Blend 1 cup each
strawberries and milk
and 3 tbsp protein
powder with ice

1 cup milk

Cinnamon Raisin
Rice Cake A

SATURDAY

SUNDAY

Creamy Banana
Almond Oatmeal:
Mix 1 cup cooked
oatmeal, 1 cup milk,
1 tbsp protein
powder and 1 tbsp
almond butter; top
with 1 banana, sliced

Spinach Scramble:
Saut 2 cups spinach
and 1 clove garlic,
minced, in 1 tsp olive
oil; add 2 eggs and
scramble

Strawberry Walnut
Parfait: Mix 1 cup
each Greek yogurt
and strawberries,
thawed, and 2 tbsp
walnuts

1 bar

2 slices toast

1 cup milk

1 serving Baked
Falafel Pitas with
Yogurt Feta Sauce
(see recipe, p. 57)

Tuna Salad: Mix 3 oz


tuna, 8 olives, minced,
stalk celery, minced,
1 cup pinto beans,
juice lemon, 1 tsp
olive oil and black
pepper; serve over
2 cups romaine

Turkey Bean Salad:


Toss 3 oz deli turkey,
chopped, 2 cups
spinach, 1 cup pinto
beans, 1 tbsp balsamic
and 1 tsp olive oil

Orange Chicken
Salad: Mix leftover
baked and shredded
chicken, 1 diced and
steamed sweet potato
(leftovers), 2 cups
spinach, 1 orange,
peeled and chopped,
1 tbsp each walnuts
and balsamic and
1 tsp EVOO

Creamy Salmon Toss:


Mix 5 oz salmon, baked
and flaked, 2 cups
romaine, 1 cup cooked
rice (leftovers), 2 tbsp
Greek yogurt, 1 tbsp
lemon juice, tsp
lemon zest and black
pepper

Strawberry Cream:
Mix 1 cup strawberries, thawed, cup
each cottage cheese
and Greek yogurt and
1 tbsp each flaxseeds
and walnuts

1 slice toast with


1 tbsp almond butter

1 orange

1 stalk celery

1 bar

1 red bell pepper,


sliced

1 rice cake with


1 tbsp almond butter

Lemon Garlic Chicken:


Marinate 4 oz chicken
in juice lemon,
1 clove garlic, minced,
and 1 tsp olive oil for
15 minutes; grill

1 serving Lemony
Angel Hair Pasta with
Crab (see recipe, p. 47)

1 orange

1 apple

4 olives

Chicken & Sweet


Potato Toss B

1 serving Beef
Bourguignon (see
recipe, p. 81; save
leftovers)
1 cup cooked rice
(make 3 cups cooked;
save leftovers)

1 sweet potato, baked

2 cups spinach,
steamed

2 cups spinach,
steamed

1 serving Beef
Bourguignon
(leftovers, p. 81)
Lemon Broccoli:
Top 2 cups broccoli,
steamed, with juice
lemon
1 cup cooked rice
(leftovers)

CALORIES: 1,981, FAT: 56 g,

CALORIES: 1,614, FAT: 47 g,

CALORIES: 1,714, FAT: 34 g,

CALORIES: 1,796, FAT: 54 g,

CALORIES: 1,659, FAT: 47 g,

SAT. FAT: 10 g, CARBS: 279 g,

SAT. FAT: 9 g, CARBS: 209 g,

SAT. FAT: 7 g, CARBS: 232 g,

SAT. FAT: 11 g, CARBS: 211 g,

SAT. FAT: 9 g, CARBS: 207 g,

FIBER: 58 g, SUGARS: 71 g,

FIBER: 39 g, SUGARS: 73 g,

FIBER: 43 g, SUGARS: 107 g,

FIBER: 29 g, SUGARS: 60 g,

FIBER: 25 g, SUGARS: 51 g,

PROTEIN: 128 g, SODIUM:

PROTEIN: 105 g, SODIUM:

PROTEIN: 132 g, SODIUM:

PROTEIN: 113 g, SODIUM:

PROTEIN: 94 g, SODIUM:

1,688 mg, CHOLESTEROL:

1,212 mg, CHOLESTEROL:

640 mg, CHOLESTEROL:

1,063 mg, CHOLESTEROL:

1,055 mg, CHOLESTEROL:

555 mg

115 mg

168 mg

143 mg

297 mg

JANUARY/FEBRUARY 2014

MEAL PLAN: WEEK 2

WEDNESDAY

Cinnamon
Raisin Rice
Cake: Top 1 rice
cake with cup
cottage cheese,
1 tbsp raisins
and pinch
cinnamon

Chicken &
Sweet Potato
Toss: Mix 3 oz
chicken, baked
and shredded
(bake and shred
6 oz; save leftovers), 1 sweet
potato, diced
and steamed
(dice and steam
2 sweet potatoes;
save leftovers),
2 cups romaine,
1 tbsp walnuts,
2 tbsp balsamic
and 1 tsp EVOO

Clean Eating

79

recipes // meal plan

RECIPES: WEEK 1

Harvest Pumpkin
Pancakes
WITH BACON APPLE TOPPING
SERVES 6. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.

INGREDIENTS:

Open-Faced
Buffalo Chicken
Sandwiches
SERVES 4. HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 40 MINUTES
(PLUS MARINATING TIME).

1 cups reduced-fat milk (1% or 2%),


or plain unsweetened rice, almond or
soy milk
1 cup organic BPA-free canned or pouched
pumpkin pure (TRY: Pacific Foods Organic
100% Pumpkin Pure)
3 eggs
1 tbsp melted organic virgin coconut oil
1 tbsp raw honey

INGREDIENTS:

1 tsp pure vanilla extract

8 oz boneless, skinless chicken breast

2 cups whole-wheat flour

2 tbsp hot sauce

2 tsp baking powder

2 tsp olive oil

2 tsp ground cinnamon

tsp each sea salt and ground black pepper

1 tsp baking soda

cup low-sodium chicken broth or water

1 tsp ground allspice

4 whole-grain hamburger buns, split

1/8 tsp sea salt

2 cups shredded iceberg lettuce

Olive oil cooking spray

cup peeled and shredded carrot

TOPPING

cup shredded reduced-fat cheddar


cheese

1 large Braeburn, Fuji or Pink Lady apple,


cut into -inch cubes

INSTRUCTIONS:

tsp ground cinnamon

ONE: In a large zip-top bag, combine


chicken, hot sauce, oil and salt and pepper.
Shake to coat and refrigerate for 30 minutes,
or overnight for stronger flavor.

4 slices all-natural turkey bacon, cut into


-inch pieces

TWO: Heat a medium skillet on mediumhigh. Add chicken and any hot sauce
mixture from bag and cook, turning once,
until browned, about 8 minutes. Reduce
heat to medium and add broth. Cover and
cook for 5 minutes. Remove chicken from
skillet; use 2 forks to finely shred chicken.
Return to pot and cook uncovered for
10 more minutes, until sauce thickens.

ONE: In a large bowl, whisk milk, pumpkin,


eggs, oil, 1 tbsp honey and vanilla.

THREE: Toast buns and divide chicken


mixture, lettuce and carrot among halves.
Top with cheese, dividing evenly.
NUTRIENTS PER SERVING (2 OPEN-FACED
SANDWICHES):
CALORIES: 220, TOTAL FAT: 5 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,
CARBS: 24 g, FIBER: 4 g, SUGARS: 4 g, PROTEIN: 19 g,
SODIUM: 483 mg, CHOLESTEROL: 34 mg

80

Clean Eating

JANUARY/FEBRUARY 2014

1 tbsp raw honey or pure maple syrup

INSTRUCTIONS:

TWO: In a medium bowl, whisk flour, baking


powder, cinnamon, baking soda, allspice
and salt. Add to pumpkin mixture and stir
until just combined; set aside. (NOTE: Batter
should be thin.)
THREE: Prepare topping: In a small bowl,
toss apples and cinnamon; set aside. Mist a
medium pot with cooking spray and heat
on medium. Add bacon and cook, stirring
occasionally, until browned, about 3 minutes.
Remove from pot and transfer to a paper
towellined plate. Add apple mixture to pot
and increase heat to medium-high. Add
cup water and 1 tbsp honey; cover and
bring to a boil. Reduce heat to a simmer and
cook until apples soften and liquid is reduced
by half, about 5 minutes. Remove from heat
and return bacon to pot, stirring to combine;
keep covered.
FOUR: Meanwhile, mist a cast iron skillet or
large nonstick skillet with cooking spray
and heat on medium. Working in batches, add
batter to skillet in cup portions, leaving
1 inch between each. Cook until bubbles form
around edges, about 3 minutes. Flip and cook
until golden brown, about 2 more minutes.
To serve, garnish pancakes with topping.
MAKE IT GLUTEN-FREE: In place of wholewheat flour, mix 1 cups brown rice flour,
cup arrowroot powder, cup tapioca
flour and tsp guar gum.
NUTRIENTS PER SERVING (2 PANCAKES AND
1 TBSP TOPPING):
CALORIES: 298, TOTAL FAT: 7 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,
CARBS: 47 g, FIBER: 7 g, SUGARS: 12 g, PROTEIN: 15 g,
SODIUM: 451 mg, CHOLESTEROL: 125 mg

RECIPES: WEEK 2
(TIP: For a creamier soup, remove 1 cup of
soup at this stage and pure in a blender
until smooth; return to pot.)

Saut, stirring occasionally, until onion is


lightly browned, about 10 minutes. Stir in
garlic and thyme and saut for 1 more minute.

FOUR: Add turkey and 2 cups water to pot


and reduce heat to medium. With 2 forks,
shred turkey into bite-sized pieces. Stir in
remaining half of lentils and cook, stirring
occasionally, for 10 minutes; if needed, add
additional water to reach desired consistency.
Serve with a dollop of Greek yogurt (if using).

FOUR: Return beef and any accumulated


juices to Dutch oven. Stir in tomato paste,
wine, broth and enough water to just cover.
Cover with lid and bring to a simmer. Transfer
to oven and roast for 2 hours, until beef and
vegetables are very tender.

NUTRIENTS PER SERVING (1 CUPS):


CALORIES: 231, TOTAL FAT: 5 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 0 g,

Coconut Curry
Lentil Soup
WITH TURKEY & SWEET POTATOES
SERVES 9. HANDS-ON TIME: 50 MINUTES.
TOTAL TIME: 1 HOUR.

CARBS: 35 g, FIBER: 8 g, SUGARS: 4 g, PROTEIN: 15 g,


SODIUM: 117 mg, CHOLESTEROL: 9 mg

Beef Bourguignon

INGREDIENTS:

SERVES 4. HANDS-ON TIME: 50 MINUTES.


TOTAL TIME: 2 HOURS, 50 MINUTES.

2 cups dry brown or green lentils, rinsed

INGREDIENTS:

2 tsp olive oil, divided

1 tbsp plus 1 tsp olive oil, divided

6 oz boneless, skinless turkey breast

8 oz beef chuck shoulder roast, cut into


1-inch cubes and patted dry

tsp each sea salt and ground black


pepper
1 yellow onion, chopped

tsp each sea salt and ground black


pepper, plus additional to taste

2 carrots, peeled and diced

1 yellow onion, chopped

2 sweet potatoes, peeled and cubed

8 oz carrots, cut into -inch thick, 1-inch


long chunks

2 stalks celery, diced


1 tbsp yellow curry powder
1 tsp ground cumin
13 oz light coconut milk
cup 1% plain Greek yogurt, optional

INSTRUCTIONS:
ONE: In a large pot, combine lentils and 4 cups
water. Cover and bring to a boil. Reduce heat
to low and simmer until water is absorbed and
lentils are tender, about 30 minutes. Remove
from heat, then uncover and set aside.
TWO: In a separate large pot on mediumhigh, heat 1 tsp oil. Season turkey with salt and
pepper and add to pot. Cook, turning once,
until golden brown, about 8 minutes. Remove
from pot and set aside.
THREE: To pot, add remaining 1 tsp oil.
Add onion and saut, stirring often, until
soft, about 3 minutes. Add carrots, potatoes
and celery and saut for 3 more minutes.
Add curry powder and cumin and saut for
3 more minutes. Stir in milk and half of lentils.

FIVE: During last 10 minutes of cook time,


prepare mushrooms: In a medium skillet
on medium-high, heat remaining 1 tsp oil.
Add mushrooms and saut until soft and
browned, about 10 minutes.
SIX: Transfer Dutch oven to stove top, carefully uncover and heat on medium. In a small
bowl, add flour and gradually whisk in cup
cold water until smooth. Gradually stir flour
mixture into beef mixture until smooth. Stir
in mushrooms and any juices and bring to a
boil. Reduce heat to medium-low and simmer
gently, stirring occasionally, until liquid thickens, about 10 minutes. Season with additional
salt and pepper.
NUTRIENTS PER SERVING (1 CUPS):
CALORIES: 273, TOTAL FAT: 7 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 1 g,
CARBS: 25 g, FIBER: 4 g, SUGARS: 7 g, PROTEIN: 16 g,
SODIUM: 207 mg, CHOLESTEROL: 21 mg

8 oz redskin potatoes, scrubbed and cut


into 1-inch chunks
1 clove garlic, minced
tsp dried thyme
2 tsp unsalted tomato paste
1 cup dry red wine
1 cup low-sodium beef broth
8 oz cremini or white button mushrooms,
stemmed and thinly sliced
2 tbsp whole-wheat flour

INSTRUCTIONS:
ONE: Preheat oven to 300F.
TWO: In a Dutch oven on medium-high,
heat 1 tbsp oil. Season beef with salt and
pepper. Working in batches, add beef to
Dutch oven and cook, turning occasionally,
until browned on all sides but not cooked
through, about 3 minutes. Transfer to a
plate and cover to keep warm.
THREE: Reduce heat on Dutch oven to
medium and add onion, carrots and potatoes.

DIGITAL PERK:
Digital subscribers can
access shopping lists
on-the-go with their
Nook, Kindle, tablet or
smartphone! Sign up at
cleaneatingmag.com.

JANUARY/FEBRUARY 2014

Clean Eating

81

Clean & Natural

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ALL
NEW

travel well // chez chef

Grounded in
GOODNESS
Chef CJ Jacobson uncovers wild foods for meal
ingenuity at his new California spot, Girasol.
BY PETER AGOSTINELLI, PHOTOGRAPHY BY JESUS BANUELOS

hen Chef CJ Jacobson


takes a stroll in Los Angeles and its surrounding
hills, he mentions something a little
surprising especially for a chef who
lives in a sprawling city known for its
Hollywood culture and traffic jams.
I cant even walk around without
looking at the ground, says the
California-born Jacobson, 38, as he
talks of his passions for foraging wild
foods and creating new dishes.
Less than a year into the opening
of his Studio City restaurant Girasol,
Jacobson has implemented the culinary
habits he acquired while working in the
test kitchen at Noma, a restaurant in
Denmark known for its contemporary
and inventive take on Nordic cooking.
In recent years, Noma has earned top
international restaurant ratings, with
much of the spotlight on Chef Ren
Redzepis foraging.
Thats where Jacobson picked
up his affinity for discovering foods
where they grow naturally. Redzepi,
one of the worlds most famous foragers, hunts foods in coastal Copenhagen for Nomas kitchen. The practice
left a mark on Jacobson thats now
taking off wildly, this time near the
Southern California coast.
In California, everything is
rooted in farm-to-table cooking, or
whatever that term is that we tend
to identify ourselves with, Jacobson
says. But I knew there was more.
Then I saw the Noma cookbook that
my friend had, and I was like, What
is this? This is amazing!
Searching for foods on the Nordic
Coast and now around Los Angeles
County energizes Jacobson as he
leads his new kitchen at Girasol. The
restaurant opened last summer and is
the chefs newest (and perhaps his most
high-profile) venture following two
appearances on Top Chef. (continued
on page 84)

JANUARY/FEBRUARY 2014

Clean Eating

83

travel well // chez chef

(continued from page 83)

Hunting for new foods


At Girasol, Jacobson cooks what
he calls refined-rustic food that's
grounded in the cycles of the calendar
and the bounty of Southern Californias plant-friendly climate. This
allows the chef and his team to search
for wild foods locally and to source as
many ingredients around Los Angeles
as possible. Roughly three-quarters of
the foods that land on a finished plate
in the dining room are sourced from
regional producers and purveyors.

84

Clean Eating

JANUARY/FEBRUARY 2014

Its an update of sorts for modern


Californian cuisine, which borrows
heavily from the Mediterranean
traditions of Europe and marries those
with regional coastal ingredients.
Jacobson takes those building blocks
and adds a few favorite contemporary
Southern California flavors, including
those of Thai, Mexican and Vietnamese cooking.
At Girasol, his featured dishes
include whole red snapper with crispy
greens and fermented Fresno chile

sauce. Theres also his vegan plate of


cauliflower with grilled oyster mushrooms, loquats and salsa verde lentils,
as well as a slow-braised leg of lamb
with carrot pure, cherries, kumquats
and red cabbage.
If any of those dishes sound like
unorthodox ingredient combinations,
Jacobson says its helpful to remember
how foods often blend well without
manipulation. Matching ingredients
can be a fun way to discover fresh
ideas, he adds, by simply looking at

NOTE: At Girasol, Jacobson infuses


even more flavor into this dish with
a lacto-fermentation technique
used to prepare the mushrooms.
Its a 3-day method using sea salt
and water that enhances the naturally
earthy flavor of the mushrooms. It
also yields an umami-rich broth that
can be used to flavor sauces, stocks
and other dishes.

Bonus
Recipe
From

CJ JACOBSON
Pan-Roasted Cauliflower
WITH LENTILS, ALMOND CAULIFLOWER PURE, MANDARIN
ORANGES & GRILLED OYSTER MUSHROOMS
SERVES 4.

Chef CJ Jacobson combines hearty


cauliflower with other healthy foods
in this comforting vegetarian dish.

INGREDIENTS:
1 tbsp high-heat cooking oil
(such as grape seed or safflower),
divided
1 head cauliflower, cut into 2- to
3-inch florets, divided
Sea salt, to taste
cup blanched almonds
(NOTE: Blanched almonds are
raw almonds that have been
blanched to remove the skins.)

Modern elegance
meets sophistication in the Girasol
dining room.

Fresh lemon juice, to taste


2 tsp extra-virgin olive oil,
divided
1 lb oyster mushrooms,
stemmed
Fresh ground black pepper,
to taste
1 cup French green lentils, rinsed
3 cups low-sodium mushroom
stock or water (TIP: Mushroom
stock is easy to make, but it
can also be found at many food
markets. Jacobson does not

recommend vegetable stock,


which tends to have a pronounced
tomato flavor that will change
the flavor profile of the dish.)
2 mandarin oranges, segmented
4 tbsp fresh flat-leaf parsley
leaves, whole

THREE: Toss mushrooms in remaining tbsp cooking oil and season


with salt and pepper. Heat a grill
plan on high and grill mushrooms
for 1 minute per side, until crispy and
charred. Set aside to cool.
FOUR: To a pot, add lentils and
stock and bring to a boil. Reduce
heat to medium and simmer until
tender. Drain, then season lentils
with lemon and salt. Set aside.

INSTRUCTIONS:
ONE: In a large, nonstick saut
pan on medium-high, heat 1 tbsp
cooking oil. Add half of cauliflower
and season with salt. When
cauliflower turns golden brown
on bottom, turn and cook other
side until golden brown. Remove
cauliflower from pan and set aside.
TWO: In a medium pot, add
almonds and remaining half of
cauliflower and add enough
water to just cover. Bring to a
simmer on medium and cook for
40 minutes, until cauliflower and
almonds are very soft. To a blender,
transfer almonds, cauliflower and
cooking water. Add a squeeze of
lemon juice and slowly drizzle in
1 tsp olive oil. Season with salt,
transfer to a bowl and cover to
keep warm.

FIVE: Prior to serving, reheat mushrooms and cauliflower florets in a


pan in a 350F oven for 10 minutes
(if necessary). Meanwhile, in a small
mixing bowl, add mandarins, parsley and remaining 1 tsp olive oil.
Season with lemon and salt.
SIX: Spoon cauliflower pure onto
serving plates and spread out in
a large circle. Add lentils over top.
Arrange cauliflower florets and
mushrooms and garnish with mandarin mixture.
NUTRIENTS PER SERVING (1/4 OF RECIPE):
CALORIES: 431, TOTAL FAT: 19 g, SAT. FAT: 2 g,
MONOUNSATURATED FAT: 12 g, POLYUNSATURATED FAT: 3 g, CARBS: 52 g, FIBER: 15 g,
SUGARS: 12 g, PROTEIN: 21 g, SODIUM: 487 g,
CHOLESTEROL: 0 g

JANUARY/FEBRUARY 2014

Clean Eating

85

CHEF AND RESTAURANT PHOTOGRAPHY BY JESUS BANUELOS

Chef CJ Jacobson scours the


market for fresh
dish inspiration.

"

"

Noma taught me total respect for every


ingredient foraging for it, exploring it,
researching it and treating it with care."

86

Clean Eating

JANUARY/FEBRUARY 2014

travel well // chez chef

ROM
F
S
P
F
TI
CHE
E
H
T
Are you new to foraging
foods? Or are you looking
for new methods to add
more flavor to your dishes?
Try these ideas from Chef
CJ Jacobson:
If you dont have a woodfired grill, dont fret.
Jacobson suggests adapting
his technique at home: Add
smoke to fish or meats by
placing a foraged vegetable
such as rabbit tobacco, or
even fir tree needles, under
and around the protein in
a grill pan or on the surface
of a gas grill. It may take
practice to find the right
heat levels and placement
for optimal flavor and
cooking temperatures, but
its a fun way to infuse new
flavor into foods youve
prepared before.

When adding smoke to


grilled foods, get creative.
If you cant forage rabbit
tobacco or fir needles,
experiment with sticks
of fresh rosemary, thyme
bundles or fresh banana
leaves from a local market.
(NOTE: You may need to
soak these items in water
and keep a spray bottle
filled with water near the
grill to minimize flare-ups.
The moisture guards against
excessive burning and
adds steam.)

Foraged foods such as


wild herbs can pack a lot
of flavor and bitterness,
so approach them
accordingly. A little
bit goes a long way,
Jacobson says.

Fresh, seasonal fruits


play a key
role in both
sweet and
savory dishes.

flavors for flavor. A dish on the Girasol


menu that illustrates this simplicity is a
charred flatiron steak thats paired with
cherry tomatoes and fresh watermelon.
Think of your favorite summer backyard
barbecue bites for an idea behind clean,
direct flavors that play well together.
Jacobson also talks about humble
ingredients such as lovage. The chef grows
excited talking about spots where he harvests the perennial green, which functions
equally well as a herbal seasoning or as
a salad ingredient. (The flavor imparted
by lovage is often compared to that of
celery; the plants seeds can be used as a
spice much like fennel seeds.) Its another
component that helps Jacobson develop
flavors he might not have considered
otherwise. The green can work well with
certain raw fruits or it can be toasted;
an octopus dish at Girasol incorporates

charred lovage to add an entirely new


element of flavor.
Jacobson loves to forage other
foods in the Pasadena mountains
near the Angeles National Forest.
He beams when talking about rabbit
tobacco, another plant thats easy to
find in the region. He says the herbaceous plant is good for adding smoke
to salmon, for example.
Such wild foods also inspire
Jacobson to take in baskets of local
acorns and learn how to use them in
a new dish, such as the acorn panna
cotta on his dessert menu. Acorns
the nut of oak trees are an ingredient that may spark a new idea from
another tree-nut varietal such as
chestnuts. Jacobson relished the initial
challenge of discovery with his first
few batches, which he learned how to
prepare and infuse into other foods.
Noma taught me total respect
for every ingredient foraging for
it, exploring it, researching it and
treating it with care, Jacobson says.
Cooking with care means avoiding
unnecessary tweaking in the kitchen,
he adds, a less-is-more skill that all
cooks can practice at home.

JANUARY/FEBRUARY 2014

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87

travel well // global gourmet

RAMEN

JAPAN

Thatll Bowl You Over


BY JILL SILVERMAN HOUGH, PHOTOGRAPHY BY MAYA VISNYEI

ouve probably eaten it


in a microwavable cup or
maybe as a packaged
brick of dry noodles with
a seasoning packet. But you probably
havent indulged in real ramen. That
is, theres the cheap American collegestudent staple and theres the Japanese
national dish thats both budget fast
food and, increasingly, upscale restaurant fare. Youd be missing out
on something wonderful if youve
only had the former!

What is ramen?
JILL
SILVERMAN
HOUGH
A culinary instructor, recipe developer and most
recently co-author
of The Clean Plates
Cookbook: Sustainable, Delicious, and
Healthier Eating for
Every Body (Running Press, 2012),
Hough takes great
enjoyment in
helping readers
create cleanedup versions of
popular international dishes
at home with
ease. For more of
her recipes, visit
jillhough.com.

88

Clean Eating

Ramen is a type of noodle. But unlike Japans other noodles, which


include udon, soba and somen, ramen
originally hails from China. Chinese
immigrants brought it to Japan about
160 years ago, and the Japanese quickly
adapted ramen to make it their own.
Ramen also refers to the hearty
bowl of broth and toppings featuring
the noodles. And with over 80 distinct
regional Japanese types of ramen bowls
each featuring a different combination of noodles, broth types and toppings there are tons of scrumptious
variations.
That being said, there are four
main types of ramen bowls, including
shio, which features a light chicken
broth; shoyu, flavored with soy sauce;
tonkotsu, which is pork-based; and

JANUARY/FEBRUARY 2014

miso, which is flavored with miso paste.


Each has the typical toppings, but those
can vary. Options include chunks or
slices of pork or other meat, bamboo
shoots, soft-cooked egg, seaweed, pickled ginger and vegetables such as corn,
carrots, spinach and bok choy.

Making ramen at home


Its probably no surprise that ramen
in North America comes mostly in the
form of an instant snack in Japan,
its considered a fast, inexpensive meal,
usually enjoyed in a ramen shop.
But you can make a pretty good
version at home using store-bought
broth and a few readily available ingredients. Fresh noodles are ideal, but that
can be hard to find in a whole-wheat
version. So look for a packaged wholewheat ramen kit and simply toss the
flavor packet. Since that can be hard
to find as well, I often substitute soba
noodles or even whole-wheat spaghetti.
To keep sodium levels in check,
I use reduced-sodium broth with just
a splash of added soy sauce, both of
which I usually have on hand. Because
I often dont have braised pork shoulder on hand, Ill use chicken breast
when I want meat as a topping. For
additional toppings, rummage around
the refrigerator ramen is a great way
to use up leftover odds and ends. (See
the sidebar for specific topping ideas.)

TOPPING
IDEAS
The only limit to a
hearty and satisfying
bowl of ramen is your
imagination! Explore
the market, along
with your refrigerator,
freezer and pantry, for
inspiration. Look for
items that are edible
as-is in other words,
items that are already
cooked or that you
dont mind eating raw.
Something that you
can boil in the broth,
such as shrimp, can
also work. In addition
to the toppings in the
recipe, here are a few
more ideas to get
you started:
Sliced or chunked
leftover pork
Ground pork,
chicken or beef
Shrimp
Fish cakes
Tofu
Bamboo shoots
Water chestnuts
Dried seaweed
Thinly sliced leeks
Fresh corn kernels
Asian vegetables,
such as bok choy
Snow peas
Spinach
Shredded or thinly
sliced daikon or
other type of radish
Chopped cilantro
Fresh ginger

FOOD STYLING BY CLAIRE STUBBS, PROP STYLING BY MADELEINE JOHARI

Toss the plastic cup and enjoy a homemade bowl


of Japans national dish the meal behind a jillion
new restaurant openings across North America.

Clean Ramen
Bowls
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 40 MINUTES.

Somewhere between shio- and shoyu-style


ramen, our version features a light broth with
a splash of soy sauce and is topped with a
colorful combination of chicken, egg, shredded cabbage, bean sprouts and scallions.
If you cant find whole-wheat ramen noodles,
substitute soba noodles or whole-wheat
spaghetti neither is traditional, but both
will be just as satisfying.

INGREDIENTS:
4 eggs
3 cups reduced-sodium chicken, pork
or vegetable broth
1 tsp reduced-sodium soy sauce, plus
additional to taste
1 10-oz boneless, skinless chicken breast
8 oz whole-wheat ramen noodles, soba
noodles or whole-wheat spaghetti

2 cups cabbage and carrot slaw mix


(TIP: Look for slaw mix in the produce
section of your supermarket or substitute
with 2 cups finely shredded red and green
cabbage and carrots.)
2 scallions, thinly sliced
1 cup bean sprouts (NOTE: CE and the
USDA recommend steaming them until
tender for safety!)
Chile pepper oil, optional

INSTRUCTIONS:
ONE: In a medium saucepan, add eggs
(shell-on) and enough water to cover by
1 inch. Bring to a boil, remove from heat,
then cover and set aside for 7 minutes.
(NOTE: Eggs will be softly set, which is
typical for ramen bowls.) With a slotted
spoon, transfer eggs to a bowl of ice water
and set aside.
TWO: Meanwhile, in a separate medium
saucepan, combine broth, soy sauce and
2 cups water. Bring to a boil, add chicken

and reduce heat to a gentle simmer. Cook,


covered, until chicken is opaque throughout,
about 10 minutes. With a slotted spoon,
transfer chicken to a plate and cover to
keep warm; cover saucepan to keep broth
mixture warm.
THREE: Cook noodles according to
package directions. Drain and divide
among serving bowls.
FOUR: Remove eggs from ice water; peel and
halve eggs. Shred or slice chicken into bite-size
pieces. Divide eggs, chicken and slaw mix
among bowls and top with broth mixture.
Garnish with scallions, bean sprouts, chile oil
(if using) and additional soy sauce, to taste.
NUTRIENTS PER SERVING (2 OZ NOODLES,
1 EGG, 2 OZ CHICKEN, CUP SLAW MIX,
1 CUPS BROTH, CUP BEAN SPROUTS,
SCALLION):
CALORIES: 400, TOTAL FAT: 8 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 2 g,
CARBS: 47 g, FIBER: 4 g, SUGARS: 1 g, PROTEIN: 35 g,
SODIUM: 435 mg, CHOLESTEROL: 253 mg

JANUARY/FEBRUARY 2014

Clean Eating

89

KICK IT UP A NOTCH
WITH

My Secrets To Filling, Slimming,


Out-Of-This-World

Meatballs
Though I have eaten my
fair share of soul-satisfying meals throughout the
years, none have stuck
so comfortingly close to
my ribs as my mothers.

he first meal I longed for


when I returned home from
my trip to Australia was
meatballs with a big side
of steamed mixed greens. When I was
a kid, my mother always made those
tasty, protein-rich morsels with such
love and attention to flavor that now
I find myself craving them whenever I
want a taste of home. She would stand

TOSCAS TIP
A wonderful
way to enjoy leftover
meatballs is to slice
cold ones into a
sandwich or onto
a salad.

When nutritional therapy practitioner Tosca Reno was raising five children under one roof and caretaking two
large dogs, she nevertheless managed to squeeze enough time out of each day to write numerous books. Her
New York Times best seller is Your Best Body Now (Harlequin, 2010), and Tosca Renos Eat Clean Cookbook (Robert
Kennedy Publishing, 2009) was nominated for the prestigious Gourmand World Cookbook Award. Pick up copies
of her books at better bookstores, toscareno.com and eatcleandiet.com.

90

Clean Eating

JANUARY/FEBRUARY 2014

TOSCA RENO PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA,
LEAD PHOTO ROBERT WOLKANIEC/SHUTTERSTOCK.COM

begin to make the meatballs


at the kitchen counter
nutrients for converting
one by one, lining them up
tossing in spices with wild
food into energy) as well as
in neat rows. A technique
abandon, never quite sharimmune-supportive zinc. I
I learned from Martha
ing her recipe with us kids.
always buy it fresh from my
Stewart is not to compress
Her meatballs, which I
favorite butcher, Howard,
the balls too much when
later learned were peppered
who runs an infamous little
with hits of oregano, chile
shop near where I live called shaping them or they can
and paprika, were always
Howard the Butchers Meats turn out tough.
Soon, I have a cookie
the best. Cutting open one
and Deli. Its safe to say
sheet full of beautiful, lowof those babies was deeply
that all the girls in our famcalorie meatballs ready to
satisfying so delicious
ily have a crush on Howard
dive into a preheated oven
was their crispy outside and
and we just love his meats,
for a 20-minute baking
dense yet crumbly inside.
which are fresh, local, free
session. Once cooked, the
The preparation of my
range and hormone- and
meatballs have a beautifavorite meatballs is loosely
antibiotic-free.
ful golden-brown color so
based on my mothers
At this point, I add
irresistible I cant wait for
Dutch recipe for gehaktbals, Howards beautiful ground
them to cool down before
but I jazz it up a little with a beef (if its a beef day) or I
biting into one.
wide array of spices, includ- may choose ground turkey
One type of meatball
ing some quite surprising
or chicken. If the meat base
my mother did not
ones such as cinnamon and
is poultry, I like to add sage
make was the meateven espresso powder.
and poultry seasoning to
less kind. I have
The process begins
the spice mix to hit it with
experimented a lot
with a handful of oat bran.
the right touch of Thankswith various comIf I dont have that handy,
giving goodness.
I simply toss some
whole oats into a
food mill and grind
MY MOTHER ALWAYS MADE THOSE TASTY,
them to a coarse
PROTEIN-RICH MORSELS WITH SUCH LOVE
consistency. This
AND ATTENTION TO FLAVOR THAT NOW I
mixture goes into a
FIND MYSELF CRAVING THEM WHENEVER
large mixing bowl,
to which I add
I WANT A TASTE OF HOME. TOSCA RENO
ground flaxseed,
a healthy handful
of dried oregano
binations of herbs, beans,
and basil, chopped onion,
Next, I wash my
vegetables and grains to
a variety of spices led by a
hands and get up close and
make the perfect meatless
curiosity of what certain
personal with the enticing
ball. The best combincombinations may taste
mixture in my big yellow
ations of ingredients take
like, two eggs and somemixing bowl. I use my finfull advantage of the starchtimes Worcestershire sauce
gers to gently combine the
iness of beans, the nutriand hot sauce.
ingredients, making sure to
tional value of vegetables
I whisk this together
mix it just enough but not
which almost always show
to make a paste and then
too much. (The meatballs
up in grated form and an
season it with some natural
have a tendency to become
array of spices. Egg whites
sea salt and fresh ground
too dense if I over-mix. I
work well as a binding
pepper. And then, finally,
like mine light and airy.)
it is time to add the ground
Beside my mixing bowl, agent, but if youre not
eating eggs in your meatless
beef, which is full of B
I place a baking sheet lined
life then try other binding
vitamins such as niacin and
with parchment paper.
agents like mashed sweet
vitamin B12 (both important Using an ice cream scoop, I

potatoes, baked squash and


flours (particularly glutenfree flours such as quinoa
or bean).
I find myself getting
quite creative with meat
or meatless balls, and even
consider myself a bit of
an artist when it comes to
crafting these little gems.
The combinations of ingredients are endless and delicious, and the ball itself is a
most unintimidating food
for even the most inexperienced cook to make. Once
you perfect a meatball

recipe, you wont even


think twice about whipping
up a batch.
However, whenever
my mom comes to visit, I
always step aside and let the
pro take over. At her elbow
I will peer into the bowl
just as I did as a little girl
to see what concoction
she has put together. I am
already drooling over the
remembered flavors of my
childhood

JANUARY/FEBRUARY 2014

Clean Eating

91

be inspired // gear & gadgets

loves
A TOUCH OF ROMANCE

VEGGIE CUTTER

Dishwasher-safe and easy to use, the Spiral &


Slice creates toppings that give new life to salads,
sandwiches or side dishes. With this multipurpose
tool, you can create spirals or half slices out of
vegetables such as potatoes, carrots, peppers and
zucchini. $26, pamperedchef.com

Clean
Eating

Prepare a Valentines Day breakfast or


brunch to remember with the Norpro
Silicone Heart Pancake/Egg Rings set.
Featuring stay-cool handles and
silicone heat-resistant rings that prevent
food from sticking, these cheery rings
make for the perfect heart-shaped pancakes and omelettes. $6.50 per
two-piece set, norprowebstore.com

Liven up your kitchen for the New Year with


the latest culinary tools and accessories.

HERB HOLDER
BY LAURA SCHOBER

Keep your herbs fresh all year long with


the Herbsicle by Chefn just fill up the
container with herbs and freeze until
needed. All it takes is a twist of the handle
to grate or cut herbs for use in soups, sauces
and more. $8, williams-sonoma.com

GROOVY GRINDER

FLEXIBLE TRIO
Thanks to its pliable construction, you can bend or
flatten this three-piece Flexible Cooking Utensils
set to your hearts desire. Whether youre scooping
up spaghetti, stirring sauces or shaping meatballs,
this heat-resistant set (up to 400 F) has got you
covered. $15 each, uncommongoods.com

92

Clean Eating

JANUARY/FEBRUARY 2014

LIGHT YET STURDY


Looks can be deceiving, but the serrated Bamboo
Bread Knife is sharper than it appears. Thats why
we love cutting bread with this sustainably made
knife (not to mention it makes a decorative partner
to the homely bread basket). $12, momastore.org

With its rustic looks, the handmade Steampunk Pepper Mill


features an adjustable coarseness control mechanism that
allows for easy grinding. Just fill
it up with whole peppercorns
of your choice, select the level
of coarseness and get cranking
with this wood-grain baby!
$98, uncommongoods.com

Editors Choice

COOL MITTS

SCALE OF PERFECTION
The Escali SmartConnect Kitchen Scale takes the functions
of the traditional kitchen measuring scale to the next level.
Besides working as a scale, you can hook it up to your mobile
device or tablet to gain access to the free Escali SmartConnect app that provides nutritional information for over 8,000
food items plus the app contains a food journal you can
use to keep track of all your clean eats! $100, escali.com

COMPACT CUBE
With a removable lid that
makes it easy to grate directly
into the box-shaped base,
the Piece of Cheese Grater
serves as a grater, serving dish
and storage container in one.
Made of melamine and BPAfree plastic, this whimsical
grater is a fun addition to your
collection of culinary tools.
$26, koziol-shop.co.uk

Beat the heat with these


flame-resistant, antislip Stay Cool Kitchen
Gloves, which can tolerate
high-heat cooking up to
482 F. These are a great
year-round choice for oven,
stove-top or barbecue
cooking. $40 per set of
two, shoptrudeau.com

BOWLED OVER
Bring a taste of Italy to your dinnerware collection with
the Cucina Pasta Bowl. While it can be used for both pasta
or antipasto dishes, we recommend enjoying it with one
of our pastas in Pasta Perfected on page 40!
$28, pier1.com

MADE TO MEASURE
Featuring a handy built-in center snap, the Stainless Steel
Snap Fit Measuring Spoons can be held together for drawer storage or taken apart for use. With five double-ended
spoons at your disposal, this colorful set has a range of
measurements, from teaspoon to 1 tablespoon.
$18, progressiveintl.com

MULTIFUNCTIONAL MISTER
Add your favorite oil or vinegar to the
Prepara Oil Mister and press down
on the pump to grease pans or to
impart a fine mist of flavor to salads or
meats. A mesh filter allows you to add
ingredients such as fresh herbs, spices,
zest, peppers or garlic without worry
of clogging. $15, surlatable.com

JANUARY/FEBRUARY 2014

Clean Eating

93

Go Ahead,
Ask Me
Anything!
Curious about flaxseeds and omega-3s?
Our resident doc has the full scoop.
BY JONNY BOWDEN, PhD, CNS

Ive read that cooking


with flaxseeds is not recommended, but some of my
favorite recipes call for flaxseeds. Would you suggest
just leaving them out or
should I replace flax with
chia or another seed?

You may be confusing flaxseed


with flaxseed oil. Its perfectly fine to
cook or bake with milled flaxseeds
(I have recipes for flaxseed muffins,
cereals and pancakes in several of my
cookbooks), but its not OK to cook
with flaxseed oil.
Flaxseed and flaxseed oil both
contain omega-3 fatty acids, which
(while extremely healthy) are very
delicate and do not stand up well to
heat. So then, why is it OK to bake
with flaxseeds but not with flaxseed
oil? When the oil is still attached
to the matrix of the seed, as it is in
lightly milled flax (like FortiFlax), the omegas are protected
by the incredible antioxidant
power of the lignans and all the
other phytonutrients that are
buddies with the lignans, says
Alene Johnson, director of education at Barleans Organic Oils.
Experts at the Flax Council of
Canada and the Flax Institute at

94

Clean Eating

JANUARY/FEBRUARY 2014

North Dakota State University say


that the omega-3s are kept intact
when milled flaxseeds are used
for baking.
But cooking with flaxseed oil,
which is similar to cooking with fish
oil, is a definite no-no due to risk of
rancidity. The oil has been pressed
away from the seed, which means its
magic coat of antioxidants is gone,
leaving the omega-3 chemical bonds
much more vulnerable to the heat it
would encounter on the stove top or
in the oven.

I supplement with 500 milligrams of omega-3s, plus I


put flaxseeds on salads and
in shakes. Is it possible to
get too many omega-3s?
Sure. Its also possible to get too much
water, or even too much oxygen (a
condition known as oxygen toxicity

syndrome or oxygen poisoning). But


in real life, all three are very rare.
The balance between omega-6s
and omega-3s is very important, and
many health professionals (myself
included) think that balance is one of
the major players in human health.
Though omega-6s in general get
a bad rap for being mostly proinflammatory, the fact is that both
omega-6s and omega-3s are essential
fatty acids. That means its essential
you get both from your diet, since
the body cant make either one on its
own. The ideal balance between the
two ranges from 1:1 to 4:1 (omega-6s
to omega-3s).
The problem is that our Western
diet provides a terribly unhealthy
ratio of 16:1 in favor of the proinflammatory omega-6s. This is
because vegetable oil the main
source of omega-6s in our diets
is in almost everything we eat,
especially if it comes in a box with a
bar code. You couldnt swing a rope
in the grocery store without hitting a
dozen products made with soybean
oil, corn oil, canola oil, cottonseed
oil or any of the other high-omega-6
oils. And what makes it worse is
that most of those vegetable oils
are heavily processed and refined.
Meanwhile, our regular intake of
omega-3s from foods such as wild
salmon and flaxseed oil is pretty
paltry. Thats why many people
benefit from an omega-3 supplement.
Can you overdo it? Sure. But
unless youre consuming a ton of
the stuff and avoiding any source of
omega-6s, its unlikely that youre
going to have a problem. Its
best to get your omega-6s from
unrefined vegetable oils or from
borage oil, evening primrose oil
or black currant oil, all of which
contain a particularly useful antiinflammatory omega-6 called GLA
(gamma linolenic acid).

FLAXSEEDS IMAGE AFRICA STUDIO/SHUTTERSTOCK.COM

eat smart // ask the doc

Mix 'n' Match


Meals

MENU 1

eat smart // try this... with that

MORNING MEALS:

404

Calories

Lemon & Ginger Granola with Cranberries, p. 61


Harvest Pumpkin Pancakes with Bacon Apple Topping, p. 80

96

Clean Eating

JANUARY/FEBRUARY 2014

477

Calories

Baked Falafel Pitas with Yogurt Feta Sauce, p. 57


Almond & Goat CheeseStuffed Strawberries, p. 59

MENU 3

MENU 2

From breakfast to dessert,


we've got a delicious meal
for every occasion.

SWEET & SAVORY:

DINNER PARTY:

Beef Bourguignon, p. 81
Caramel Mini Cheesecakes, p. 98

440

Calories

Your CE

recipe index // eat smart

Recipe Guide
Delight your taste buds with our
mouthwatering selection of recipes,
made with fresh, seasonal ingredients.

Legend

Quick (under 45 minutes) Freezable Vegetarian (may contain eggs and dairy) Gluten-Free
The nutritional values used throughout Clean Eating are calculated with the use of The Food Processor SQL
(Esha Research) and are provided by food manufacturers or found in the USDA National Nutrient Database.

PG GRAINS & VEGETABLES

PG PASTAS, SOUPS & SALADS

28
31
57
64

35
43
44
46
47
47
52
52
58
67
67
68
68
73
81
89

67
69
72
85

Roasted Vegetables
Jalapeo Cheddar Corn Bread
Chunky Black Bean Dip
Roasted Vegetable Farro
WITH ROSEMARY CANNELLINI BEANS

*Tempeh Stir-Fry
Cottage Pie WITH LENTILS & POTATO PARSNIP TOPPING
Chickpea Tagine WITH COUSCOUS
Pan-Roasted Cauliflower WITH LENTILS, ALMOND
CAULIFLOWER PURE, MANDARIN ORANGES & GRILLED
OYSTER MUSHROOMS

FISH & SEAFOOD


28
37
71

Tuna WITH TOMATOES & CAPERS


Grown-up Tuna Melts
Crispy Catfish Fingers WITH BLACK-EYED PEA PILAF

POULTRY

PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN

58
64
67
69
73
80

Vietnamese Chicken Lettuce Wraps Bento Box


Roasted Vegetable Farro WITH ROSEMARY GRILLED
CHICKEN BREAST

* Cashew Chicken Stir-Fry


Cottage Pie WITH TURKEY & POTATO PARSNIP TOPPING
Turkey Zucchini Sliders WITH BEET TZATZIKI
Open-Faced Buffalo Chicken Sandwiches

SANDWICHES, PITAS & WRAPS


37
57
57
59
80

Grown-up Tuna Melts


Baked Falafel Pitas WITH YOGURT FETA SAUCE
Hummus, Beet & Feta Wrap
Spinach Frittata Sandwiches WITH MARINARA SAUCE
Open-Faced Buffalo Chicken Sandwiches

Creamy Broccoli & Pea Soup WITH CARAMELIZED SHALLOTS


Turkey Lasagna WITH HOMEMADE MARINARA
Creamy Shrimp Rigatoni WITH CANNELLINI BEANS
Chicken, Butternut Squash & Sage Penne
Beet, Fennel & Ricotta Fusilli
Lemony Angel Hair Pasta WITH CRAB
Italian Turkey Soup
Arugula & Goat Cheese Salad WITH STRAWBERRY VINAIGRETTE
* Chinese Chicken Salad WITH BRUSSELS SPROUTS
Spanish-Style Fideos WITH EGG
Spanish-Style Fideos WITH SHRIMP
*Pad Thai WITH CHICKEN
* Pad Thai WITH TOFU
Chicken Vegetable Soup WITH PESTO
Coconut Curry Lentil Soup WITH TURKEY & SWEET POTATOES
Clean Ramen Bowls

BREAKFASTS
61
61
61
61
80

Cup O Joe Granola


Tropical Granola WITH COCONUT & MACADAMIA NUTS
Peanut Butter & Strawberry Jam Granola
Lemon & Ginger Granola WITH CRANBERRIES
Harvest Pumpkin Pancakes WITH BACON APPLE TOPPING

DESSERTS
29
59
59
98

Roasted Apple WITH RICOTTA, HAZELNUTS & CHOCOLATE


Almond & Goat CheeseStuffed Strawberries
Pears WITH BLUE CHEESE & HONEY
Caramel Mini Cheesecakes

*Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari. All of
these ingredients are available in gluten-free and regular varieties.

BEEF, LAMB & PORK


71
81

* Sweet & Sour Pineapple Pork Stir-Fry


Beef Bourguignon

JANUARY/FEBRUARY 2014

Clean Eating

97

sweet tooth

Cheesecakes
Caramel Mini
Cheesecakes
SERVES 6.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 45 MINUTES (PLUS COOLING TIME).

INGREDIENTS:
13 cup Sucanat
6 oz reduced-fat cream cheese
2 large eggs
13 cup organic evaporated cane juice
cup nonfat plain Greek yogurt

INSTRUCTIONS:
ONE: Preheat oven to 350F.
TWO: In a small saucepan, combine
Sucanat and 2 tbsp water. Place on

98

Clean Eating

JANUARY/FEBRUARY 2014

medium-high heat and bring to a boil.


Continue boiling gently until slightly thickened, 30 to 45 seconds. Divide mixture
evenly among 6 4-oz ramekins.
THREE: In a food processor, pulse cream
cheese, eggs, cane juice and yogurt until
well combined. Spoon mixture into ramekins over top of Sucanat mixture, dividing
evenly. Set ramekins inside a 9 x 13-inch
baking pan and fill pan halfway with warm
water (water should come up about halfway
up ramekins). Transfer pan to oven and bake
for 22 to 30 minutes or until the tip of a knife
inserted into center of cheesecakes comes
out clean. Turn oven off and let cheesecakes

cool to room temperature inside oven


(this will help prevent cracking).
FOUR: To serve, run a knife around the inside edge of each ramekin to loosen cheesecake. Transfer ramekins to a pan of very hot
water for 5 minutes to loosen caramel, then
remove from water and carefully invert onto
serving plates. (NOTE: Dont skip this step!
To serve, the caramel must be re-warmed in
order to loosen and to allow cheesecake to
be released from ramekin.)
NUTRIENTS PER SERVING (1 CHEESECAKE):
CALORIES: 167, TOTAL FAT: 6 g, SAT. FAT: 3 g, CARBS: 23 g,
FIBER: 0 g, SUGARS: 22 g, PROTEIN: 6 g, SODIUM: 173 mg,
CHOLESTEROL: 84 mg

RECIPE BY MARIANNE WREN, PHOTOGRAPHY BY ASHLEY TONNER

Rich, creamy and infused with just a touch of


sweetness, one bite will put you on cloud nine.

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of vegetarian recipes
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17.

1. Vegetarian Gumbo 2. Nigiri Sushi with Avocado, Cucumber, and Shiso Leaves 3. Jasmine Risotto Spring Rolls with Vanilla Dipping Sauce 4. Orange-Chipotle Glazed Tofu 5. Burst-of-Spring Spinach Salad

18.
6. Vegetables Wellington

7. Quinoa Salad with Orange-Cumin Vinaigrette 8. Raclette-Topped Broiled Tomatoes 9. Updated Irish Stew 10. Honey-Goat Cheese Phyllo Triangles 11. Mini Pumpkin-Sage Balls 12. Vegetarian Pho 13. Herbed Ricotta Cheese
Toasts 14. White Bean and Kale Soup

15. Lemon-Rosemary Butter Cookies 16. Chili Con Tempeh

17. Oranges Givres 18. Radicchio, Radish, and Fennel salad

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