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    Clean Eating

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    © All Rights Reserved
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    Signaler comme contenu inapproprié
    34 vues100 pages

    Clean Eating 2011 July

    Transféré par

    jentayu_putih3459
    Clean Eating

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme PDF ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 100
    y Lliean | lmpvoving your life one meal at A time. \ This Meal Costs ‘Only)s2.76! Easiest-Ever py” , 3-Step Dinners athe The Pork Papaya, ‘on Couseols 2 (most in just 15'min!) : be ee alee» BLUEBERRY. a4 Sp ae ‘ICE CREAMY ae COBBLER | ‘> am) "az. as . a s Balsamic ya ro Ne ra Rosemary Le i iis Steak with << = Kata Blue Cheese 3 e a : as bp 2 Try Our < Strawberry Shortcake Beat Stress Today! 5 Nuts That Do It-.. Feed Your Hure'y Sar ‘MM ut Now y; iplender will have more free to do other things. myvega COm contents your \ DETAILED ‘MENU PLAN ‘Two WEEKS OF CLEAN MEALS JULY 2011 + cup-our: GROCERY LISTS Clean Eatin id features asi Cleat == p59. i 33 | GETGRILLIN’ Fire up your taste buds with the intense flavors of these smokin’ hot barbeque dishes! vy 1 shemantiough p.45- 4G PICNIC-WORTHY PASTA SALADS Try one of our five chilled-out salads as a cool summer entrée or satisfying side. 0) Sone ndfors 511 3STEP RECIPES Serve up light, healthy meals __ ee a ina snap with our low-maintenance recipes that 936 te eo ll will liberate you fram your kitchen. by Aion fon p46—— Crome 58 CHEF JO'S JULY DESSERT PICK cineon aot eee Celebrate National Ice Cream month with ee accor our clean, chilled version of your favorite rescore frozen treat. by oanre uses Coriander and Fennel cecreersnener meen Seed Trout with Tomato 60. SIPON A CLEAN COCKTAIL Quench Fennel Relish 40. your thirst with one of our clean summer beverages. by ioranne Wen ‘ G3 SUMMER'S BEST! ndulge in the garden-fresh bounty available this summer with our batch of seasonally inspired recipes. ty Je Orr 71 STRETCH YOUR GROCERY BUDGET (AND. YOUR FREE TIME) Enjoy low-maintenance, lip-smacking fare that will feed your whole family on less than $50. ssHowaré YOUR 14-DAY CLEAN EATING MEAL PLAN Keep your energy up and your sodium in check with two weeks’ worth of meals that maximize your health and your budget. BONU: Clip-out collectible recipe cards, opposite p. 26 fora complete dinner to eat tonight! , 92 Top toolsfound poor kncel eat smart travel well 16 | SITs ‘Ww erres Food, health and 3 | CHEZ CHEF nutrition news you can use. Portland Chef Earl Hook explores the adventure of 26 ASKTOSCA ‘sourcing local ingredients Boost your motivation with as wells growing farm: ‘Tosca’ top tips for encouraging fresh foods for Meriwether’s others on their own clean Restaurant. eating journey. 7 GLOBAL GOURMET 34. CLASSICS, ONLY CLEANER Billup on our lean, Find out the secret ingredients version of traditional ‘behind our light and low-fat Mexican favorite. strawberry shortcakes. be inspired 90 SUPERFOODS Discover your new secret 14 | REVIEWS wreghtioe espon, pi (ur top picks from the latest other health benefits of the selection of cookbooks, tart Cape Gooseberry. culinary guides and website. 97 TRYTHIs... WITH THAT 32. CooKINe wire Mixand match the recipes in Coshosts of Cooking this issue to create endless Channels Extra Virgin, Debi cna cigakime cpelons Mazar and Gabriele Corcos share their advice for how to creating a family-friendly cooking environment along “5 | SUPERMARKET GUIDE ‘with their signature simply Choose ane of our five clean fresh seafood pasta dish. cereals for a quick and easy ‘morning meal 92. GEAR& GADGETS * TWyacooland.reamy selection of you favorite KITCHEN CONFIDENTIAL seaceat 3D ccokingtoasand vhygeu 27 | teanttowsoemnanee he love these handy gadgets flavor of almost any dish ‘with the subtle yet sweet QS HAPPY ENDING taste oflleeks. Cool down with our refreshingly fruity 30. KITCHEN TooLs semifreddo Blend your signature freshly a squeezed beverages with one get active of our top ive juicer, Q4 ASKTHE DOCTOR 36 COMPLEMENTS Discover the importance of From protecting your heart ‘monitoring your triglycerides to reducing stress, find out along with the truth about how our top five nut picks will safflower oil enhance your health Browse by Course . ce Browse by Cuisine aor Instant Free Browse by Ingredient Re cipes EDEN iPhone. App + 1,000+ Eden created and tested recipes + Browse by course, cuisine, ingredient, diet, or keyword * Nutritional information for each @p EDEN FOODS. + Create a favorites list, email them to friends + Detailed information on 250+ EDEN natural, edenfoods.com/app organic, and traditional pure foods 888-424-EDEN Gg * Articles about BPA, GMOs, Organic, etc, PR NOS eRcat Na PNNe rN Bahn Mi, Baby mesmo aconvessrei a Julie O'Hara quick pickles the hydeatig veggies forthe perfect tangy topper ina toour traditional Vietnamese sandwich ; Wasabi Ahi ee Maple ; ” ” imon Japans one ee ‘Burger’ fermented soybean paste vs a‘ Sut il won irs) end mapesyrup over the senda tingle to corel cur Sich stockade intestate Trembunger sta : wasabi topper A Century Young Ourches Chet Earl Hook, a offers cabled Lous ‘ sg IP Saoathatpays homage t e RED IE toerecnethatcignated Inente atthe turmot 4 ‘the 20th century. i i i Potato Salad ‘These wee tatersg0 ‘greenwith peas and ‘cheese and ow-fat yogurt ensure they'e creamyand E lowest Facebook: { alter: Join our Facebook page to get Stay in theloop with Clean ‘he latest news and highlight. Eating's clean tweeting! lear Y Clean Eating szxvzz:, RobertKennedy kennedy ‘uP EDITORIAL DIRECTOR ery Kinde (roIc00 Trevor Ratz ITORAN-CIE Alcs Rewega vvosour execuriverUBLiSHER Editorial “ode Hughes Mawncine tron Dae Advertising Sales F000 eotron Sandy waTioNaL ano wpwW yore werno Nama cor Ae 46.221 469 Susaniselmatslutonscom Recipe Creators “Timer Gece ata lini 1476153021 dermedigroupocomeat.net Eel Hook ily Hortor sive Hood, ove ERT cen LsaHoward, Alan Ken, signeLangford Deb Maza, “he Mara Laur Walsh Bane Mela, 9253245907 ndasbowersmedasalecom SIOENT CH Joanne Losted cook RSE AESSRTEB oe ar ane xr DIRECTORKevin Shaw Associnr8 AR RECTOR Jennifer Mackenale rari DssoNERPamela Graver ‘oto ITORJeff Maltby Contributing Editors Peer Agstnel Jonny Boden Rachel Coradet Peggy He sca Goldbogen Ha. Seman ough. Hourigan Lies Howard Alan et, ‘Sn Hines, signe Langone rar, Toca Ren Sarah ff aura Vl Dane Weld, saursnanserinc coontnron Judy Cancale Advertising request: Contac you tert, cal 1850269527 crema sdvertngerkpbucore Disclteer: Clean Eating reserves therightto ‘efase ony advertising without Marketing vromscronor st fats ey Greene s_iheoarenes REE cia es ed od ol oe snow ntadnsnne Food Syst moro anton Crign 20m ng ates sabsotptons prop silts cece peut caterer leet Sat scemtecm Production ronvcTion DIRECTORS Snow nee ren eee PRODUCTION MANAGER Lynda Sammut MAT LEAVE) pratleneaneae RODUCTION ASSISTANT Kyawnee Rowley Distribution Online kaaencanpsantinsiashieaaicnene hon Eating 594 113.253 pub igh irs ery DIAL MEDIA COORDINATOR Jeryn Zbaraschuk canoe stsretua soon oho, ‘sewon wen estes (ihe 22) Pum Ob 1S Chstopher Barnes, Ryan Keaveney Nowetow/Oeamtyconaatrobat natn ovine ehopucrion assisrant Dee atau, OWLS Cony 20) Al iaumaeed ‘ened Sn efor aie A SMG Cd We DEVELOPMENT demi We Systems Ine, a ey Submissions POSTMASTER endodérerschongeste Cie atig, amnlpshoegneiyandare tires esining, — PO-BOCASIO Bi Sody,TX7S733. Imovocpncsering Snregenes orton ADOMIATHESOM VD WEST MISSESAGA ON SH A ‘hatnacanonr ater peraa aap fh ‘tourstmssonmushesemthemfastesetemetpean’ — PLEASENOTE:Ainalciar andra te yn ‘soumnsosieiSsongrcometbeoniomelscter boeing atingerentoesrennee arte rads Nopatttarrchemayoeoivanymene er Oemnngderrtactenegensny ered seaport ba aooad ort tees ampere MB 11 201 e610 At your fingertips in minutes! Now available in digital cleaneating.com/GoDigital Clean Eating EDITOR'S LETTER Taste-Tested rsa sateshesto3y sboutthe reeset tue they ed onset Peach Almond. Semifreddo P. “Realy good! taste anice creambar hep going back or mote andor. oul top> WE Make it fun! Our recipes always sound delicious, een when all ihavero geoff are typed words on pape. Bat must adm sl ays ait mere thine rsh home and reat the eps fom Cleon Fang magazine afer We shoot them and Ian finally see just how drool-worthy hey really are, However, Chocolate Chunk this issue, there were so many thae sounded fantastic I went ahead and made Banana Bread P.24 several of them long hefore the photo shoot stage. So far Ive tied the Summer “Delicious Very mast wath giant Vegetable Fricata(p. 29), the Chicken 8 chocolate chunks you wouldnt 3 Black Bean Quesadillas with Tomato esides savoring a tasty, homemade peach Salsa p. 56) and che Grilled Pork scrape-the-plate meal,| thoroughly enjoy Tenderloin with Sticky Soy Citrus Glaze a cooking dinner because | make my time (p. 4). Each one was so different from in the kitchen a lot of fun. the Las, extremely easy to pul together and a big hitar home. defintely be adding them to my rela rotation “This week plan to ty the Lambuegees with Teawziki Se Fresh Mint (p. 42) and the Thai Pork & Papaya on Couscous (P72). Besides savoring a tasty, homemade scrape-the-plate meal (and enjoying i ‘evenknow tsclesn eating!” i again the next day for lunch) I thoroughly enjoy cooking dinner because I make Potato-Crust Pizza ‘iy time inthe kitchen a lot of fun, My iPod dock has a permanent home right on With Roasted Eggplant ry kitchen counter soit always ready to go a mealtime, I's gluted with lai: & Peppers P.73 back tunes to wash away the day's tasks while I slice, dice, chop and cook, On my or trvisioh fea clean eating jams playlist now: Fleet Foxes, Mumford & Sons, Band of Horses, andrspy atoundithecages, Sheepdogs, Mystery Jets and Pete Yorn & Scarlett Johansson, which real led fm curious, what do you do to make cooking fn? Are you a music Fanatic like am? If 0, what's on your cooking playlist? Or perhaps you rune inc a favorite show while vou prep your clean eating meals, Let me know how you take your cooking from chore to child’ play! Email me at arewega@cleancatingmag,com. feat ua ‘Cheeseburger Pizza P.52 Ali Rewega “tusualy peter tomato-bsed Eeltorsn Chel ace. butoved this be mang Ragoin-mony mes 8 cementing 000 URINE ee Supercenters @We4yteews CVS/pharmacy ‘ipa detaed arabs of mutpesucis conccisby cep reercus uteecbjecretesing measures ircuced pjsnsograpy PS] a aca, was end tales, pray ger Shep MD", ‘Sgneatysbarces sey ost. Fae ot FOND el aes ets or 207-2008. Resd ext nb toe we. © 2011 Pore OT an 3 ea REFRESHED card Advisory Board Q: I'm trying to eat cleaner and know that poultry and fish are good choices, but what about pork? Nutrition jonny bowden Jonny Bowden 8 our ered nution specials meanatona ‘peskerandnatoaly reeagelederpertin, ‘theater of weight Toss nuvi and eat “Th contabuting eath sweerfor Ameri Onlne les bes sling ane oeewnning shor recently aang The Mot cine Mysto LiveLonger(FatWinds Pres, 2010, LvingLow ab ering 2010) ane TO cranes 0 — Jill Myers, eauriions. can cuts of pork such as tenderloin, lon chops, sirloin roasts and rib chops ae all clean choices. in fact, ounce per ounce, pork tenderloin is lower in both fat and calories than a chicken breast and about equal to halibut. When itcomes c shopping and preparation, look for pink marbling” (which indicates fa) ster clear of well-marbled cus including sde ribs and trim any ws at. chewy Ov Eis: Due to changesin farming and feeding practices, inrecent yeas pork hat cially become leaner, On average USDA study found that 6 common cuts of pork were about 16% lower in total fat and 27% lower in saturated fat. — Joanne Lusted flesh with little oF no white Thei00reathesfoods : susan kleiner tosca reno TofatDuingPremany | insoracnensmisn B06 lieing res, 2005) usa Keer isaspons Taxa enolsa tohisboskronter jz i be ae eee eat weith Kein i, Satna X come Somes kKethiensthefouner © Washington ad author Caaltoot feet Ke andCtOofthelnstute fhe Goodiood Diet ned Publi 203, oftating Management & Feel creat WleYou—whivhar been nom Reopse Prevention Cen- = Lose Weight pring- nated forthe Gourmand terinHouston,T% and beardPres, 20071and Word Cookbook Ava authorofsevealbooks, = PomerEatng Human andthe best sling Fr: incusingGettcon Get ete, 2005. Knerhas ‘lan Dieses She Leanne, 2007 Kein contrite 0 avanty Isao acolumestfor hastepored onheath fnatonapublestons CeanEating (Akos) for MSNBC andmore = ndudng shape Musce® and Oxgen falethe recent FoxNews, neand Mens Heath, Bar magisnes. Culinary Joanne Lustedis CE magazines Reset Chat and Toronto. based culinary instruc torand fealnce Werte Anadveat of healthy gourmet cok Ing tuted regulary eontibutestoe variety = sftaleviion prograne ‘Sichasthe national Syndiestd Stover & Onis £ ed lel News 0 wll 2 publestonsincuaing Canad in. marianne wren ! ‘After completing her professional euinay training st Dube French Culinary Schoo Naranne Wen rained 253 professional food Syst wth Te Culinary Insitute of America, ASE both food stylist ane recipe developen Wren hae worked ith var us cents including Kat almart Ongen, (lon Boing andthe Fat Clon Die seis of ebooks, robin asbell ‘thor teacher and inate chet atin Dabethas been creating andrting about food focimany year she letheauthor ofa Yegetonan The New Whelan cher ‘hind book eigVegor ‘ome te and dary eres (Chronicle ook wll be published P diane morgan ‘lane Morgan | 5 enaearsnioning ckibok auth, freelnce fod write 5 eularyinstuctorand revtaurontconstan, Sheisthe autor of 16cookooke Including her test in © conjunction with ura Table its Cots Love (Andrews 2010, Mind & Body peggy hall Iden rece Yooustes om the Urverstyf cao Peoaylolisaceted pevanalrerand Einemrand comet Yooate Sues she roles epee inion tonsondrs eid nuttonl hemo jerry kindela Jerry Kinde, Clean Eating s group ecto rector collects eters afterhisname ike thers colect tarps {here than 30 yeats experience ‘uiing health and mess magazines from Mule Fess 5 anariexto Mens Fines ana aximum Fines heisa mon in demand elas hunckeds of arcs tundr i lt an has contnbuted wisely 19 such top magazines a Oiggen ise Shope FE andiouein ateas of Frutti, ath 5j- ‘chology eats, traning ae sexalty amanda vogel Amanda Vogels ‘anftpe-erofedF- ress insvuctr Speco icin Vancouver BC and | Gaunt tcyeor amp: The Hew Moms 5 omnes: Sauton (Steing 2010 i i i : E i i i i : 2 t : i i : ; i = RS Sy signe langford | alison kent john valls gilean watts simplicity ofsum | aycombiningher Inspired by the staff | Acordingto Clon Inersofermgs in| coinnrycreatvity of MeriwethersRes- | Pating magazine's “Pienesorthy | withherkitchentaurantand Stine _astocate editor FortaSalads"on expertise, alison Farm, photographer ilean Watts, you page46writer” | Kenthasforgeda Johns wanted to don't have to sae Signe Langfordtook | thrvingcareer that convey therenergy fice your fverte : aackto-baic ap- | gives hergreaten-.andpassion fer po-_ foods inorder teat gabriele corcos Prechtencho | Jog "eowing icing gery lan allyou need Ingthefiavorsfor' | Tveplayedapartin food, Whileshoot._isalitecreatvty & debi mazar fochdish."without | thesuecessofmeny | ingthe images for toturn calorie bivemberlnlanicalstas salt, creamand mealsiswonder- “Che2Chef” (p. 82), laden dish intoa IntheirCooking Channel eres.Erma¥iigin © rteryoureally fully rewarding.” _—this avid cleaneeater _CE-approved mea,” sctessDeblMacstandterhisbendimist | ave torelyonyour | sheshares. When _alsodiscovered that _ she shares. In this dan Gable Cores deere theSMBGKY —crentve misclesto_itcomes pulling notoniy does food issue Watts recom oftuscncusnenblestaingthclpsien Generate additional opetherthefuss~ taste betten but its. mendsa cleaned-op forfoodand family Whether shesscouting = flavor,"sheshares. free meals found _—alsobetterforyou _semifreddo, “Happy thelcalfamersmaetforfesroduce ven inenshe'not | in-Sstep Recipes’ whenproduced—_‘nding” on page ‘orhe’s opting for ove of over butter even whipping upnew on page S3, Kent with integrity and 98, to satisfy your with two young children, these Hollywood recipes, Langford’s says, "the key is care. When he's sweet tooth. For fooiessharesheefamiy endysecrislor foodie fesse —-Neepngprepura-—notomassignment, ‘Wott, food so way adeiesingroutnet ooking Wih? p32 meansyoumay __tionsimple while Vellecanbefound of sharing stories “KaswibeiniresiedinfodofesNazay fina herconismgon not compromising yeingnd skiing Between your loved ‘ifyoudenitgvelntoquekfodoptins® ——teivsin teaching flavor orton” “Maybeitsmy ones. Inspired bythe fsanwiththerhecicscedile;heymake insseser conduct” Tyomexploringfood cise toeatanj- care her mom an Umetocookaralamiybecsine soe! ngliveculinary _ marketstogutden-_thingthatcrorses grandmother take Kalanbertopetughthim spendingtine demonstrations. ing. Kentmainains my path he offers, inthe tenes, Wihourdilenandpasingalngtie || cantthinkofany- | affesheyefcr lean | “bifllovea rest” she sys, "the most fecpesmyorandmotherindparenstaght tingbetterthan _foodsinaneffot.bikeridefolowed special giftshave mnt aay enya?” being lnmersed in| tostayhenitny—— byawonderfa, ben ecpes fom p04 fo andeversized | wholesome meal* the ones! ive! — ae. julie o’hara As urls Oly Cloner columnist wite hile Has iswelversedin morphing fat fe ino fre cen en tists i serves up the ecesin ‘Sumer Be"o page 62 Eventhough@Hara wasted to discover the vesalty of cota forervevanpedstovbory (A shoreake Ces Only eae.) shecauly enjoyed the opportunity oineoenetsh frit sivor recipes suchas the os Pork Necirine Pann. 6, Whether sautnng» recipes.“ can eethe steps flowing together” explains O'Hara, “know the recipe wil work ‘even before ve made t” yovsoneeantatig V1 LETTERS We Hear You “The Classic Tacos (“Surprisingly Meatless,” p. 60, April/May 2011) were so unbelievably good. The only problem I see is the possibility of overeating, because once you have one, you won't want to stop!” Ematusatletterse ou.ace JOVAN'S Jovan’s Pure Nutrition Crackers in Zesty Tomato ‘geale and ed acd omsog9 andar ie 3nd {atten her on rae ‘mentonlondeithnvarets ates emoedann Say a trvg conta te ‘Oregon Chai - The Original Chai Tea Latte ‘am off andor Scares cae hcee $598, navonfoods.com “pec about the cs nd ohoney ogc eeu rsa ‘Sranicspces ge ane organ evaporated care ace Ty Rotor od — ‘estore your boy and so eer ay 85:49, oregonchal.com WEB STORE: Dont have aurbackssues? Ode them at ceaneatingcom for al the eattvulhits rutin nes and tasty tks meve stocked up 22 cieatatog nx os Bess appara Surprising Uses fo cado! Looking to incorporate avocados into your summer fare? Follow these simple, tasty and surprising tips. IN SAUCES. “Purée avocados with ca shews, ground cumin, a squeeze oflime anda litle cilantro, says lida Mulero, a ratural foods che naturally tasty.com, “They're great on grilled fish or chicken, rasa sandwich spread: IN SMOOTHIES. "For atasty drink, combine one cucumber, 1 cup berries, apple, three kale leaves, 2 small chunk of ‘linger ot, Ys lemon and an avocado,” says Cherie Calbom, IMS, author of The Juice Ladys Turbo Diet (Siloam Press, 2010, INpDESSERTS. "Blended in food protessor avocados Fake a creamy base for chocolate pudding says food bloggér Jessica Howells AS A GARNISH. Tossa few sces of (dshinaboutnutetion con, creamy avocado in your salads or on - burgers fora burst of buttery favor, chew on this NO.18 ss NO. || sessamreues, a Anew way to bring into your kitchen i FROM: IPE BO: x RECIPE BOX Determined to mimic her mother’s classic banana bread, this reader ditched the calorie-laden Crisco for raw honey, applesauce and heallthy oils. Better yet, mama approves! Chocolate + Ove ol cooking spray, optional Chunk Banana: ™sT»cTiow: ‘ove: rcheatovento 250° Ina Bread Indaba combiner tng ES3 powder aking sod, nnamon oes fasseedand:ae BYLAURENCOLES, + 134 cups whole-wheat flour To: Imalrgebow with hand 5 Cottons Onto tr, beat bananas unl anooth, Seana || nese ‘Adéegg whites an beat unt orm “ecetincth up taking ade tied raul ii pplesbuce, ear ey Atbspcinnamon honey and aseedo. eedsomanthiocas bap ground Naxaeed Tes: Mic ry ingredient iatceanead || mio sorsa tonona mature stirinchocalte andbealthy for 3ripe bananas, mashed with _ 100 Mista 9xSinch a pan wth you. Whenleat afk ‘ooking pray Pour bate nto pan proceed foods, «2 egg whites ‘nde for 25 mites, or unt Teel awl ike bromned ontop. + 4 cup unsweetened applesauce nares or ae: cao 03, +s eup raw honey Toran se P horouned ‘ac grovunanraedronae cote op ‘seup chopped datk chocolate | Croswa! dig knowing what 'm, putting in my body tong ingredient * cup flaxseed oil lists scare me.” TAU Gisele ee eee eee ene a} ae copy ef The bust orcean Cag cotton Tt 24 ccoan tains 21 Askthe Dietitian Gota food question? We have the answers. How much water do I really need to drink tobe healthy? Researchindicatesthere is something special about water People who dink five task ‘cups of water each day versustwo or fewer havea remarkably decreased sk of several typesof cancers heart disease and stoke. A sedentary person losesabout nine to 1 cups ‘offi every day women aretypicaly on thelower endofthe ange dueto body size andother factors. nes, weight oss des, ‘rave pregnancy high akitude and extreme ‘evionmentalcondtlonsalncrease uid needs by at least two cups per condition pet day. Dehydration has avery big impacton how you fel daly soreplacng thes losses is very mportanton a daly basis. Amongall ‘the beverages that you dink voughout each doy incling il, 100% flue, coffe, tear soup, make sutetodrinkat lest five to soxcupsof plain or sparing unlvored water ''m celiac, but | crave French and Italian bread sometimes. Can enjoy the occasional slice? you'ecaliag youreallergicto gluten 2 protelnin wheatthatalows bread to hold and ie. Every person with clic reacts i {erent to gluten, so youmight find thatthe ‘occasional lice of white bread doesnt cause toomuch intestinal distress. Keepin mind, ‘though that the reaction you felis only half ofthe consequence: When elas con- sume gluten, their digestive tract sels, and thiscan potentially cause damage totheir digestive system. Thereare many recpesfor ‘luten free French and alianbread that ub- stitute ee lou, tapioa, and other baking Ingredients that mimic the workof gluten, Sobefore yoursk snacking ontraditional bread try one ofthemany recipes avaliable, ‘oropt fora store-bought, celacsafe fresh or frozen bread, SinenXiener 0.80 canine Colunntand pea on he tes oh unten seorsonatines: ® Being Si weet is FLORIDA Natural to us. ASK TOSCA. How to Stay Motivated Starting a diet is easy, but sticking to it and making it a lifestyle is the hardest part. Check out my answers to your questions to keep your motivation machine revved up. oe five with ke Why is it that | am all set with my new clean-eating lifestyle, but my family, especially my husband, thinks I'm nuts? Secing you make changes to your physique can heighten ing for loved ones because sadenly the comnforeable per sona is gone and ineeplaced with what may be perceived as someone new. [remember my own family’s reaction when 1 began to eat lean and exercise. What was happening to Mom? Will she sil do the things she normally does? To avoid this drama, let your gang in on what you are doing and why itis imporane to you. Share that in making these ‘nor changes, you will simply bea healthier, happier ‘version of yourself. Mom isnt going away, she's jst taking better care, for everyone's beni. My parents are in their 70s. They don’t eat well and | am worried for their health. How can I encourage them to eat clean? Ie may sem late in ie ro as elderly parents ro make changes in their eating patterns, because undoing years ‘of poor eaing makes for an enormous task and probably 2 tom of resistance from youe parcnes. However, the jal ‘may not be so difiul if you help with groceries and a litle meal prep. I find that breaking things down into «easy steps makes any new habit more adoptable Sit down with youe parents and select a week's worth of clean recipes and place them i folder. Purchase the srocerics needed to make these foods and chen plano he thereto help with some ofthe food preparation Encourage che small successes your parents make, like exchanging sugary cereals for oatmeal and ditching hot dogs for turkey meatballs. Ask them to aevompany you 26 cicontatng e208 Tosca cooking clean with daughters Chelses a ‘on an outing involving walking or some other physical activity, The bond you already have with your parents will only grow stronger as you guide them through what could bea lfe-alrering experience Iteach grade school and am horrified at what | see in lunch boxes every day. How can |help? [Asa teacher, you have the ideal venue in which co reach the lessons of good health and proper autition~ lessons thar don't rake place nearly often enough. What you can ddo.as a teacher is model what your clean leh looks like, share withthe stadents what you are esting and why. Pre: pare some of your lesson plans around clean, healchful, nutrient-dense food. Conducta classroom activity around how to create a healthy menu. Where would you get this food? Why i it healthy? Take your students toa farmer's market, local farm or grocery store and have a wonderful show and tll session about healthy eating and food. How hard should I push a loved one who seems to resist my clean eating efforts? ‘Once you know how well eating clean works, t's natural to wane everyone to join you. Bur people have been in- undated with bad foods for so long and hardly know the ditferenee beteen good and bad anymore, Food today is something we do need to question since its nutritional value cannot be taken at face valve. Yet, when we are sta ing stubborn person inthe face, hard sell rarely works. The best way, and one had to employ myself with certain resistant family members inthe early days of my own food revolution, is pete, quiet but focused persistence. ® Keleey-Lynn, KITCHEN CONFIDR Leeks Leeks are the silent teenager of the onion family. They're a f : - ae ¥ little awkward, lanky, mildly aromatic and contain just x a touch of sweetness. But often overlooked and somewhat x intimidating, leeks are one vegetable that can bring grown-up taste to your table. ay Laura Walsh, PHOTOGRAPHY BY YVONNEDUIVENVOORDEN ie oa Z “3 ‘u've seen them hefore: Less ae ike on ‘oversized scallions with topial-looking \ leaves attached to one end. They are part den ‘of the allium family, along wich al types , ‘of onions and garlic. In fat, the most common use for leeks sas a replacement for white globe onions, when you need a milder or more delicate onion flavor. You'll find leek listed as an ingredient in soups, casseroles and basi sautés, bu chey're also quite delicious on their ‘own, whether grilled, roasted, seamed or marinated. Look for leeks with ight, erisp green leaves on top that don’t show any signs of wilting or decay. The hull end should he a creamy white color with rooes that are firm and white~ avoid roots that ace soft, transl cent or brown. Leeks sprout from the ground and form Jayers as they grow; so particles of dirt ger trapped nse, making it before cooking, While this may seem cumbersome, it fsa quick process and a fuirteade-off for not having to deal with the papery skin and tear-inducing pangency of astandaed onion, Whi vaty in size and flavor a different times of the year hich are planted and harvested in the same season, fend to be shorter, milder and sweeter. inte leks ace planed in he fall and harvested inthe spring, and they typically ace longer, wider and a bit mote pungent than summer leks. Begause ofthe size diffrence, a single leck can supply anywhere from one cup ta twa cups of slices. Known farhealth benefice similac to those of onions and garlle= most notably for cardiovascu leeks sHould be embraced and enjoyed for ¢ vegetable they are and the gentle co make, lf like those teenagers ofthe world sessary to clean them thoroughly lecks are in season nearly year-round, they Summer leek bution they can yoy ean ating 27 KITCHEN CONFIDENTIAL How to Prep Your Leeks: 2. Slice off the top dark green leaves by making cut just below where the changes fom ight green todark green desired, the leaves can bo chopped and used toflavorastock, but they are too toughto ook and eat ‘OPTIONS griling or roasting leek slicethe leek. Cuteach half into inch thiehalf moon Inhalt following steps 1to Zabove.Toclean the slices, using both the light green and white leek holdahalf under running water and gently bulb parts. rate thelayers with your fingers allowing inout. Repeat with second hall ‘,Placethe sliced leekina bowlofcoldwaterandswishthe pieces __6. Transfer the leek pieces toa colander by lifting them out ofthe water ‘around. Thisallowsany particles of dict hiding between the ayers to withasletted spoon or yourhand. Rinse the leeks under running water to {alltothe bottom ofthe bowl while the leek placer oa ontop. releaseany remaining pecesof it. 28 ccesntaing x20 Summer Vegetable Frittata Nanas oie Ont Tate ints INGREDIENTS: + Halle whole-wheat bread +1 hep olive 41k, sliced into hal:moons (about 1 to 1% cups) +1 medium zucchini, sliced into halF-moons (about 2 cups) + red and yellow cherry tomatoes, halved (1 cup) +19 cups egg whites +4 cup sliced fresh basil, plus additional sprig for garnish +1 up dry mustard powder step dled al + top ground black pepper +102 soft goat cheese : INSTRUCTIONS: ‘ons: Preheat bro with oven rackn mide poston. lace bread inthe howl fa food processor and pulse untifine read rumbs frm Set aside ‘yw: Ina 1-4nchoven-afe nonstick et, heat olf on medhisn-high, Ads look and zucchini and sauté untioftened, 2103 minutes Add tomatoes ae sut for intent eat through. euce het med “TnGE-ina medium boil add egg whites, Whiskin bash mustard powder, {il end pepe are our whine éure ove! vegetables in silt. Cook, ‘wing rubber setuatosti an push egg from edges to center of let 0 quid can ru underneath. Redibuevegetabes an bal evenly around shies needed. Cook unt egg whites ae almost et, about 3 minutes Eg ites shoul stl be a bit weton top bu otherwise st throughout) roux Orop dollops of cheese onto mixture, dsribting evenly. eater bread crumbs evenly overtop "VE: Place silt on mide oven rack beneath roe, rll until bead crumbs ae toasted and gg whites are completely set 41 S minutes _5%; Remove skillet and et tata sitfor2 3 minutes. Gey run spatula round edge and undernenth tata and carefully side ono a cutng board ‘or serlng plates tata ino 4 wedges and serve mediately. Garnsh with spi f bas deste, urn per erg Of at Corea aa Sache Nutritional BOnUS: Lecks are. very good source of ‘manganese, an essential nutrient that activates the eraymes needed for your body to utilize nutrients such as thiamin blotin and choline They're also a good source of vitamin and have been shown to support ear diovascular health because oftheir concentration of antioxidant polyphenols. @ IP: Keep the texture and densty of produce mind when adding 2 your juicer Addleatyareans such asspinach atthe beginning, 3 the remaining produce produce such as ginger shouldbe added fest alow ~~ itto grind completely “ wv, # Top-Rated Juicers Skip the juice bar lineup and make your own fresh-squeezed glass of Seasonal fruits and vegetables. av 1ssica co.osocen Hanan recommendation for two and a half cups of whole vegetables and ane and half cups of whole frit into your diet each day, juie A joer is a surefire way to sneak a few juice out oF halved piece of cicrus fruit. Cenrifigal juvers ate the ‘most common and often the least expensive, They shred food into 2 pulp ina rapidly spinning chamber and extract the juice from the pulp by centrifugal force, spinning liquid apare from the solid material, Masticating juicers, which often fall into a higher peice 3 creantating v0 bracket, work at slow speeds to grind the food into a pulp the sway your teeth masticate food when you ches, and then squeeze the jaice out witha slowly eurning auger ~the central tool that forces the produce to spin and gind, Many juicing experts believe that masticatingjuicers are more efficient since they can extract larger amounts of juice from produce. Plus, the slow motion doesn’t increase the temperature of the juice - heat can ‘cause oxidation and nutrient loss, Whi juicees only featuce one au le standard mast ting juicing aficionados may ope for twin-gear (also known as eiturating) models, which press Food through two interlocking gears, providing maximum juice with rminimam damage to the nutrients, © nate cero Verb Speed ier Oneotthe never payers inthe cmap yer emgry ate cers erage peeds Gonmon stowingyotacuronise thet power bed onthe type otto vegebleyoure ng Useloner pedo ts and vegetistoch tomatoe ota onsand higher speeds for hare or Ek leafy foods thinkcarrots and ae). pee 5179 nativejuleorcm oor NA Wi vse races ‘Oneofthe most affordable css Jules’sonthe mart thismodel by Waring hata stably powertl 400 Tropical watt motor ts design has fewerpats Mo than most ther models aval ak Ing Rone ofthe eae juice extractors toassemble dsasemble and dean. $70, waringwebstorecom e Ae 4 Tropical Tonic : Savory Ruby Crush let the name mislead your arsten nese Whenitcomestojuicers the Epzmenmeees 7 Breakfast sore tinteenes mee slower the better! Manyjuicers tun Aswoetbreakfastirestiths == COCKtail Phytonutrlentrch beets give at speed of upt020,000 RPM. but | sunny dint FROMM gags nandeontines Sinn sluts darkredeaor Huron Siow Juicer operates Fiehingrdionts.Andsince Eamets and earthy flavor Ginger adds sere 80 RPM, allowing eo care: these tutsareavalablefesh — Never acy eexwillove_*bilnly ply Bite and fully extract more le rom your ertrsrmymarroundew'e | Giaeary de capeclly | Pacamutonalpench Ws producethanstnderd juice tong | S0NSTEMAREIDNGEPTNS | eu spncituthadesnet__nowntoaidoeton ‘rasteating ulcer thismodelis ‘reins handy during winter's Worcestershire sauce. INGREDIENTS: ‘eat sltedfor joing ety grees, INGREDIENTS: + Yenc pee ginger, peeled ‘butit works just as well with any INGREDIENTS: eee Pi = eee ‘ype ot ut orvegetabie—even +S orpineapple, esd, stalks celery * Poranges, pel wheatgrass and soy beans. cored andcitintouinks +11 fred epinach + sez beets (about 3 smal) $259, willie sonoma.com 1 mango, peeled pited + ttornto about oh coed «te, as desired ° sand ct ino chunk ter. tha pasty brush ightly coat tops of biscuits 5 wth egg more skein center of oven for 10 "2 minutes, or until bottoms ae golden brown ane 2 toothpick comes eutclean wheninsertedin the center, Transer cuts to ie rack nt cooled, then si each biscuit in half. Top each bottom half 5 with up strawberries and 3 tbsp whipped ricotta F Resteachtophalfoverricttaandserve. © svn Centatng BD COMPLEMENTS 5 Nuts to Try Today! We're cracking open the benefits of nuts and nut-based supplements. sysanai Tut Take i from chipmunks and squirrels: Nuts ace worth storing. Recently, a slew of new studies has shown the benefits of pecans, almonds and other nuts when it comes to protecting your heart, aiding digestion and even reducing stress. But should you eat rhe huts raw, or as.a supplement? Here's a look atthe science behind both opcions, Pecans RAW: You may risk of cancer simply by snacking on this Southern favorite study published inthe January 2011 issue of The Journal Researchers from Loma Linda leto hoost your heart health and reduce your of Ni University found that subjects who ate about three ounces of pe ‘cans (roughly 60 halves) had —— “double the amount ofa form _— ‘of vitamin E. called gamma-rocopherol and a third less LDL cholesterol inthe hours after the pes SUPPLEMENT: Beyond pecan oil, you ‘won't find much of this nat bottled up oF packaged in the nutritional aid aisle, unless isan ingredient in energy bars and protein shakes. (Butter pecan isa popular flavor forthe latter) ‘YOUR BEST BET: Raw pecans. Always ‘choose unsalted nuts, an high calorie and fat content: One ounce of pecans, or 20 halves, has 193 calories and 20 grams of fat. $n consumption, keep in mind the Almonds RAW: Almonds have been shown to help lower cholesterol, maintain weight loss and reduce oxidative damage from smoking, A study published in 2010 in The Jour- nal ofthe American College of Nutrition has found that consuming almonds can improve insulin sensitivity ~ helping ro prevent prediabetes and diabetes ~ and lower cardiovascular risk faetors. Subjects ate two ounces, or about 48 whole “seeds” (pistachios, pine nut, walnuts and pecans are also all edie seeds) of almonds per day for 16 weeks. SUPPLEMENT: Sweet almond oil has the same effect as raw almonds on lowering cholesterol and reducing cardiovascular risk, study conducted by the Universi ‘of California-Davis found. Almond mill (sed in the Middle Ages and experiencing a recent surge in popularity) also beats cows? rile when i comes to lowering cholesterol, protecting against cancer and reducing the tisk of heart disease. Though it has less pro tein chan cows! milk (one gram verses eight per eight ounce), almond milk has fewer ‘calories (50 versus 102 per eight ounces). ‘YOUR BEST BET: Raw almonds and almond milk. Sprinkle unsaled slivers (one ounce has 160 calories and 14 grams of far) on oatmeal or salads, and sip lass of almond milk as a late afternoon smack, asthe protein will help stave off hhunger. IF you're really trying to eu calo- ses and fa, go forthe sweet almond ol: 30 milliliters daily. Walnuts RAW: Stressed out? You might want ro take a nutcracker toa walnut, and not just because of the satisfying crunch from snapping its shell A 2010 study conducted by Pennsylvania State University Found that consuming walnuts (about 18 halves per day over the course of six weeks) reduces both resting blood pressure and blood pres sure responses to stress. ‘SUPPLEMENT: Tn the Penn Stare study, walnut oi also had a beneficial effect on blood peessure and stess. Currently, che University of California-Davis is studying if walnut ol along with walnuts, almonds and fish oil) can help stabilize blood sugar and insulin levels in women with polycystic ‘ovarian syndrome (PCOS). YOUR BEST BET: Raw walnuts and walnut oi, One ounce of walnuts, or 14 halves, has 190 calories and 18 grams of fat. Tey using walnut oil for cooking and salad dressings as an alternative to olive ol Pistachios pad RAW: Eating pistachios may reduce your risk of cancer by boosting your blood levels of lutein, beta-carotene and gamma-tocoph- rol, according 0 a 2010 report published in The Journal of Nutrition. Researchers seudied dhree groups one tha ate no pista chios per day, one that ate 1.5 ounces of pis tachios (about 70 kernels) and one that ate 3 ounces of pistachios per day. Both groups thar ate pistachios had higher amounts of the antioxidants. Pistachios are also rich in copper, manganese and vitamin Be SUPPLEMENT: Oil of pistachio may help teduce inflammation according toa study published in 2010 in Molecular Nuarition & Food Research. Inflammation isa risk factor for cardiovascular disease and is associated with obesity and cancer. But pistachio oil can also be very pricey, costing $20 and more for just eight ounces. YOUR BEST BET: Raw pistachios, thanks to their relatively low calorie count and levels of fat. An ounce, oF 45 nuts, has 160 calories and 13 grams of fat Pine Nuts a RAW: These seed of pine tees provide as rch phosphorous as soybeans and also have thiamin, riboflavin and niacin. But there are a couple of drawbacks. First, be «cause of high demand and low supply, pine nuts have become ineveasingly exp inthe last Few years, And second, possibly because some overseas manufacturers pass off non-edible pine nuts (Pinus armandii), asthe edible family (Pinus koraiensis), there have also been more reports of "pine rmiouth," an affliction that causes every thing to raste bitter and metallic ater ingesting the armandii variety SUPPLEMENT: The fatty acids in pine rut oil can aid digestion and suppress appetite, found a study published in Lipids in Health and Disease. The discovery backed up the centuries-old Siberian prac- tice of raking one co thzee small spoonfuls ‘of pine nut oil per day to soothe gastro: intestinal systems, boost metabolism and improve digestion, ‘YOUR BEST BET: Pine nut ol choose raw pine nuts, check with your gro: cer that they come from a eeputable source, ® yvion ean tating BZ you do recipes Cet preiecivarerotn Neguras Koay eee aCe esa ee something good (like one of our six BBQ recipes)! Tee anbitnd cay eager Penner cnt ave etme ci Dae ase eC stovetop usually means quick cooking and easy clean-up. Al Pere Coen hackers ary all you have to do is prep the clean eats and let hubby do the flipping! So we've decided to join in the festivities with two tasty rubs, three easy marinades and six delicious recipes for Pretreatment te ens summer of casual dining, backyard entertaining and seasonal cating, Get out there, clean up the grill and get cooking! ca a 3 Lois Geodnough ct: eee UCBs es Brace a een ee eee ee OOo Crepe et eee eee Cs Se ee Pa thin and tender ship with thisreatively cic marinade and the results brief 300, GO minutes of marinating time, INGREDIENTS: +48 large shrimp, raw, pected and deveined (@bout 24 1b), tail on or off +196 cups Ginger Teriyaki Marinade (eee eee, p43) +3 thap rie vinegar +2 ep toasted sesame oil + 2age cucumbers, peeled, halved lengthwise, seeded and sliced +4 eup thinly sliced red onion +16 salions, white and light green parts ‘only, cut into 1%neh pieces 1% avocado, pte, peeled and diced + High-heat cooking oll (such as sunflower, satflower, peanut or rape seed oi as needed +10 top sesame seeds, toasted EQUIPMENT: +12 metal skewers (10 12 inches) INSTRUCTIONS: Pace strip inalarge ip-top bag. Add Gloger tir as posible, Religeratefr 30 60 minutes, esnvhil.na mech bow. whicktogether vinegar and sezamecoll ld cucumbers andonten. Seta in efigerator (while shrimp marinate, ‘ring occasional, 30060 mite, Rernove shrimp rom marinade and pat ey ces ono each seer Remove cucumber mixture Fromreigeator and strin avocado Heat gil high andlightyoigrate with cook Ingo. Gil sewersfor it 2 minutes per side or uni Shrimp isbarley opaque Remove fom gilland arrange Dian excess liquid rom cucumber td Taner to aserving bowel spine with sesame seeds and serve alongside shim. rns pr serving (ring beware deal): ys ean ing BO) cree ner “Toutisa rich source of niacin (aka vitamin Ba which has been found to increase mental alertness when con- cr eee gis poe eects eee ey oe one eran ee ee Peete Paveverer er orinere retin eee Eee ene ca Pca a ee eee ned cre ete een Ceara Cee plus additional for gamish Poe ed Prem Cee tra Dates toledo er ers peer Poe eos eee oe ee et eto) ee E) (Gee recip, p. 43) Pers eee eee ars eee ec) ees eect Mester art Suse] ety) ey Se een INSTRUCTIONS: Pace chicken na large2ip-top bag Ad Curie Butermik Marinade and ea, squeezing cutas muchairas possible. Refigeratefor 20 Savory, sweet and brimming with indian Snark kinany easonan flavors and aromas, this moist chicken can flsobe topped with fresh mange salsa or Mean. ina small nonstick set heat {iced grilled peppers instead of coconut. coconut on medium unt ight browned ning ‘And, you somehow! ha fry accastonaly about 3 minutes. Tansertoa plate tocodh rte Remove chicken from marinade, pat dry with paper owe anc geil nt cooked trough, + 0s cups Curtied Buttermilk Matinade bout 3 minutes per de. Meanwhile, prinie (see redpe, p43) bathsides of pineapple with cy and gil unt lightly charred, about 2 minutes per side. Transfer ‘chicken and pineapple 3 pate and lonely +4 6-0 boneless, sinless chicken breasts + heup unsweetened coconut flakes + High-heat cooking oll (uch as sunflower, Cover with fo Let est for 5 minutes. safflower, peanut or grape seed ol), a To servearange pineapple sic on a large serving platter o each of plates and +A crosswise slices pineapple ka rounds), sop yin chicken coconut ana cant, bout Y-nch thick, trimmed Nutri prsereng (chicken res, picaprle 1 1sp cuny powder $3 ap cc ore 2 tb +4 rigs fesh claro ‘Siting uiewwetsomg Although selenium may you only need. mall more than 400 me micro ‘rams per day or adults. Diginto 1 serving of our topeal ‘hikan dish and youl meet almost 45% of your dally need. Ses aes een) eu ee) ae Se ees Pe a eed et ee ety ere) ee es Serer eet ee ee eee eee - See serene aarranene Pe See rey One mod Den ee ere) een ea) Pe eee es ee eee ey Ce Cae a een ete ern feeb eres ‘CURRIED BUTTERMILK MARINADE Inamediumbow, whisk together 2 cupslovefat buttermilk tbsp cuy ponder, 2 5p fine seasaitand "tsp grouna black pepper Store nan aight container Inreigerator for upto several days TRY IT: Use to mata otk, chicken, seafood or vegetables, BALSAMIC ROSEMARY MARINADE Ina medium bow whisetogether cup blame nega, cup lve oi !4cup aw ney, 2 tbsp chopped fresh rosematy, I tbsp aac powder. 2 sp tine sea salt and Tsp ound lack pepper Soren ana tight container in vetigeratar fr upto Several days TRY I: Use to masnae poi chicken oe wget. ‘SMOKY-SWEET SPICE RUB Ina srallbow, combine cup ground maple sugar fakes, 3 tbsp smoked paprita, 3 tbsp chile ponder, ‘tsp granulated gare ponder (rrr arc pow, 4sp ganulted onion powder or regular onion powder 2igp tine sea salt and sp ground cayenne pepper (optional tovein an aitight container a room tem peature for upto several months. TRY: Rubieon bee potk, chicken, seafood or vegetables CORIANDER & FENNEL SEED RUB. nasal nonstick on medium heat, combine ep corander seeds and cup fennel eed, Cook, sting occa Sly for3 to 4 minutes or unt seed ar fagrant and ghty rowed Hanser toa plete and seaside 10 c00 sight, and pulse or cush ta corsa ging St in 2p sea salt and isp ground black pepper Soren an alight container oom temperature fr up to sevealmonths TRY IT: Rub it ‘on bet pork chicken, seafood or vegetables GINGER TERIYAKI MARINADE Inamecium bon! whikeogether cup amin sweet cooking ce easoning, cup fa hone, cup low-sodium soy ace, hep ‘ted fesh ginger and 2 bsp toasted sesame Ol. Strem anaright contaneesaeigertor for yptosevera cays. TRY Use htomannte . beet otk, chicken seafood or vegetables. Re o Coneng Se en pened See red Cece ee an eters er es steaks and blue cheese, Seem nd See eee y See ee nee it ented Balsamic Rosemary Steak WITH BLUE CHEESE & ARUGULA Totter tomate ps maetg me ‘While sweet tarthaleamic vinegar and pungent rosemary nicely complement the earthy qualities ofthis steak don't beatraidtocexperiment. Try this dish ‘with chickenorlamb chops and you've ‘easily multiplied one recipe into th INGREDIENTS: +11 tp sein steak, about inch ‘hick, trimmed of visible fat +1 cup Balsamic Rosemary Marinade (ee recipe, p. 43) + High-heat cooking ol euch as su ‘lower, eaflower, peanut or grape seed ol), as needed +3 or arugula (about 6 cups) +s cup crumbled Bue cheese INSTRUCTIONS: ‘owe Place staakina large zip topbag Add Balsamic Rosemary Marinade and sel squeezing out asrmuch ras pessible Reigeatefor2t06hours, ‘tuning occasional, "wo: Hest gta medion igh nd light oi grate, Remove steafrom rrinade and pt dry with paper tone Ghilsteakto desired doneness about 4 minutes per ie formediumrare or 5 minutes prsdefor medium. Femove ‘rom gil ansferto3 plate and loosely ‘covert fol Letrest forSminvtes, moots at tema ri ns te eet Nutritional Bonus: serving thissteak ona bed of arugulaisa great, ‘way toboort its nuttional het The ‘greens add fiber, vitamins and minerals, dare expecially rich vitamin K. Also known a5 phylloquinone fat soluble ‘vitamin K helps transport all-important ‘alum, making teriticlforboth bone ‘growth and blood coagulation. x Spice-Rubbed Tofu Steaks WITH GRILLED PEPPER SAUCE Here's a great dish for Meatless Mondays ‘orany time you'd ike to go vegetarian. “Thanks to thelr time onthe rl the tot "steaks" become pleasantly toothsome, and the rub lends delicous dimension to ‘the otherwise plainly favored protein. “TP: you have leftover riled Pepper Sauce, saveittotopapieceof ile chicken o fish Pus the mulastaralzo makes fora prfet INGREDIENTS: 1105 pkg extra-firm tofu (14 to 16 0 ‘each pk). drained + %onion (halved through root end) + High-hest cooking oll (such as eun- ‘lower, safflower, peanut or gape seed ol).at needed +2 thep plus 2 tsp Smoky Sweet Spice ub, divide (se relp, p43) +1 1ed bell pepper, cut into eighth +A yellow bell pepper, cut into eighths +2 plum tomatoes, halved lengthstise and seeded +1 thep no-salt added tomato paste +1 tgp red wine vinegar for an alluring, apanese-inspted Ahi*Burger" with Wasabi Sauce, A WEB BONUS: Take your tongs over to cleaneating.com/july-2011, INSTRUCTIONS: ‘x: Cut tofu lengthatse no 6 ses oat Iola ino ses pkg into? sees and pat dry wth paper towel Ct each sce in a ‘agonally making 1 tangles. range a ew layers cf poperowelina baking dn, place tofuontop,thencover with afeormoceoers of papertowel ace snther baking dh on top and weighdown wth few heavy can Set auld at room temperate for 30 minutes covered integrator forupt dy. ‘wo: Meanie kegpingroot end intact. cut onion nto 6 wedges set sce. "RE, Heat lio medum high and ighy clarate Remove cans adtona baking dish ad pape towels om of, rearrange tofu ia ‘sh and sornke wth 2tsp Smoky Sweet Spice Rb, rubbing tino both ide. il Untlighty browned, 3104 minutes perside, remove fom gil Ad onion and peppersto ill unlsftened and ight hare ‘to minutes per ide remove from gil. iil tomatoes skin side down, ntl softened and lightly chrred,sbout 2minutes:remaue fom ‘il Transfer tot, half of peppers nd onan wedges toa platter andcovertokeeD warm, oun: Prepare riled Pepper Sauce Ina food proceso, pure remaining peppers, 2 onion wedges and 25 Smoky Sweet Spice Rub wth tomatoes, tomato paste and vinegar Serve tofuand vegetables wth sauce onthe side Mute per seeing (tof lcs, 2 pepe pee, onln wed 5p suc) oes Posi Shun 3g Out mg > sav Ceantotng AD PASTA SALADS Whether you're looking for a summery side or satisfying entrée, ail of our five recipes will be a hit on your dinner table, picnic blanket or at the poolside party. By SGNE LANGFORO, PHOTOGRAPHY Y YVONNE DUIVENVOORDEN 46 o..ncuinsie but a plate of steaming spaghetti bolognese when it's 95 in the shade probably ine what you're craving. So, what’ a family to do? Ditch the piping-hor temperatures and perspiration-inducing ream sauces for a delicious, soul-satisying ‘This Red Pepper Sauce Peet ce Roasted Mediterranean Vegetables & Goat Cheese WITH KAMUTNACARONT “This go-to summer salads hearty and dll «lous served cold (but great warm, toodtt Yyourkitchenis getting abittoo stuffy for your king head outdoors and take this recipe ‘with ou: You can also make the whole thing ‘utsde on yours “TIP: this la, mrs the pasta, onto toasted wholegrain bun foranineecible roasted veggie sanich. INGREDIENTS: +2 cups uncooked Kamut vegetable elbow macaroni o rotini pasta + Olive oil cooking spray + ted bell pepper sliced into wedges ‘1 green bell pepper sliced into wedges +7 yellow bel pepper, iced into wedge +1 red onion, thickly sliced into semicircles 11 zucchini, halved lengthwise and iced into half moons +1 eggplant, quartered lengthwise and sliced +1 cup whole cherry tomatoes, halved +5 oz soft goat cheese, crumbled VINAIGRETTE + clove gare, coarsely chopped +9 tep each se salt and fresh ground Dlack pepper +2 thep extra-virgin olive oil, + cup roughly chopped fresh chives + cup roughly chopped fresh fat-Jeaf crttallan parsley + packed cup whole fresh basil eaves + cup vers "TIP: Look for verjus ~ the juice of “unripe grapes ~ at gourmet grocers or vineyards INSTRUCTIONS: (vt: Preheat oven 000°. Prepare pasta acctding to pacagedirectons Rinse under ‘old wateto remove sticky arches dain well andset ase, ‘Two: ist abaking sheet with cooking spray andadd peppers and onion ina single yer. Roast in oven unt just browned butt sot, bout 10 minutes Taner peppers and fnlontoa large bowl Repent th zchin andegoplantina single yer, then tomatoes, fence eased add to bowl wth peppers andonion. ‘Re Meare prepare vinigreten a blender r food process blend al vinaigrette Ingredients nt asmoothaui oun: Add pata and vinagretteobowl wth ‘vegetables and toss well to coat evenly. Top vith cheers and ere, Nutrient per up serving: oe oon, Nutritional Bonus: notoniyis goat cheaserch and delicous, it actully easier to digest than cows' milk cheeses Salsa-Style Corn Fusilli Freshand sweettart this Mexican Inspired salad with te ight, tropical ‘and citrus Mavors pairs beautiful ‘with delicate griled shrimp or oth rid seafood. INGREDIENTS: “+2 cups uncooked corm fusli pasta ‘1 cups dry back beans, soaked over night (TP: To save ime, swap in 119-02 BPA-free can black beans, drained and insed well) “Tange tomato, diced “fresh jalapeno pepper, finely diced (and seeded, if desired) “cup finely diced red onion ‘+1 mango, peeled, pitted and diced + avocado + Jule 2 limes 23 thep ext virgin clive ol + cup Binely chopped fresh leaves and tender stems + tmp each sea salt and fresh ground Dlack pepper INSTRUCTIONS ‘ove Prepare pastaaccordingto package ‘dectons Ringe under ols water to remowe sticky starches drain welland set aie. ‘rw: Benga lagepot of waterto aba Drain andrnse bean, Addbeans pat and boll for about 1 hour drain and setae to c00 (opting for canned beans, skip thistep) ‘rine: Inalarge bow add tomato lope ‘onion and mango. Pit pee and die avocado (TP: Prep and ad asttoprevent avocado oor bowing} Immediately tssin ime je ours Ad pasta and beans to bow ith vegetabesand tss10combine- Addo, lone, sat and pepper and mix gent. Exjoyatroom temperature or hilin fridge for about hour fora moe refreshing favor “TP:Thsrecpe doubles san amazing burger topper simply omit the pasta! for our dean Baby Potato Salad with Peas, Mint & Ricotta! “This ie such an easy recipe to put ‘together: You roast the vegetables, cook the pasta, mictogether the vinaigrette and tossThisisa great year-round recipe, because you can easly substitute out the ‘vegetables and herbs to match what ‘eve’ in your produce drawer!” Sushi-Style Soba \WITH SEARED SALMON INGREDIENTS: + cup dry shredded wood-ear mushroom +4 green onions, finely sliced + 2sheets nor, chiffonade + Aearot peeled and finely grated + 2p pected and finely grated fresh ginger \\. teopposed and ously grated dakon + 2 cup cooked bucket soba noodles “1Atsp gape seed ol +11 or boneless skinleoe wild salmon fillet + Ground white pepper, to este INAiGaeTTE + hice Yorange + Aap toteted sesame soede + tsp toasted sesame oil + 2p low-sodium soy sauce + 2bep rice wine vinegar +9 ep pure wasabi powder, optional + tsp ground white pepper INSTRUCTIONS: ‘ont: Prepare vinaigrette: In ameciurm bow, add allvinaigreti ingredients and whisk unt well blended with no amps remaining, Seta -To: Place mushroom in a sal bowl and cover ‘th hot water Stasi unl a dente, about “minutes dain wel ‘rat: Ina lrgebout, combine rehydrated mushroom onions, nor aot ginger and daikon, [Acdnoodles and hlfoFvnagrete and gent or. +008 Rubofalloversalmonandeason both ies ‘th pepper. Heat castro sll on mecium high unt very hot Adésalmon and cook for? minuteson side Flpoveranlcookopposte sigetor 2103 minutes Taster salmon to acting board andlet res, When salman is ool enough tohandle, cutino cinch witha slices an ly ‘ontopot noodle mire Serve with emaning vinaigrette fordiping salmon if dese Seto a Monona Ft 2a Pojated at ‘re 1350 Oege 58g Cabs 29 Fer Pasta Nicoise WITH BROWN RICE ZIT INGREDIENTS: +1 cup uncooked brown rce cu it, rigatonior penne pasta (or other mal ‘whoe-grin pasta) +4 cup halvod cherry tomatoes + Gor fresh green beans, rimmed SA tspoive il +13 or fresh boneless, skinless tna filet + Sea salt and fresh ground black pepper, + Blange Back olives, pitted, drained and tinged well VINAIGRETTE +S thop extra-virgin ole ll + 2iop red wine vines + Ashallat, finely minced + Adave gli, finely minced #1 tsp Dijon mustard + 1p ewhoney 11th finely minced fresh tarragon, (or fresh flat leaf parsley) INSTRUCTIONS: © ost: Prepare vinaigrette Ina medium bow add vinaigrette ingredient and whisk unwell ‘rw. Cook pasta according te package retons Finseincold water to remove sticky starches drain ‘well, Add tomatoes apd tos with 2 tsp vinaigrette, "THREE: ring small pot of water toa bol and propre anice bth neat. Ads beans topot and ‘ookfor about minutes er ntl ender ‘commstarch, but we opted fora bitaf: natural almond buter to give this quckand ‘colorful version itstexture.fyou'dlike to evenfurther try tossing in rand of cubed frm tofu o cooked shrimp during ts foal few minutes on the stove top, INGREDIENTS: +4 cup low-sodium chicken broth +4 cup low-sodium soy sauce +3 tbep unsalted almond or cashew butter 11 hep grated fresh ginger + 2tep raw honey tsp dry mustard +1 thep safflower ol, divided Nutritional Bonus: +1 Tb boneless, skinless chicken breast, cut “ase od dn ani ten ino nh pee —_—— chi naom rn + Reopened owes * mei el pepe it eh ‘Smt oo te) oe +A cup frozen shelled edamame, thawed +4 green onions cut into 2-inch lengths + 1% cups cooked brown rie, options] INSTRUCTIONS: 11 snes namedumbo whi bh wits Soy sauce, almond bute, ginger, honey and mustard Seaside, Ina large nonstick wok silt on med Iumhigh heat tsp ol. Add chicken and ‘gic and cookunt chicken brovmed and ‘cooked trough, about 3 minutes. Tanserto a smallbowL:heat remaining Ye bep olin wok ‘ds pepper cashes and edomame and cook for 3 minutes, Return chicken to wok. Addonions and sauce. Bingtoaboilon medium-high, ‘then reduce heat to medium low and cook unt thickened about 2 minutes, Servesti-y rer ree dese svi Ceanotng DD Nutritional Bonus: use thelr cabbage family relatives baby and Shanghai bok choy provide calcium and ‘ber as well beta-carotenes and vitamins Cand Bok choy cuelfer cousins? ‘Arugula, broccoli Brussels sprouts, ‘abbage and cauliflower tonamea few. LL Sioa ar ll Hi i Grilled Pork Tenderloin WITH STICKY SOY CITRUS GLAZE } Pork tenderloinmay not need to be marinated Ss foradded tenderness but this Asian-inspired laze lendsitself wellto the lean cutof meat for ‘dded zesty flavor You'lwantto cookextrate enjoy cold orina salad tomorrow, rus INGREDIEN’ + cup low-sodium soy sauce To make thistecpeindoors heat alaige gil anor silt on medium and hghty mist with cooking spray. Add por: ‘cover and cook tuning occasional, for 20 minutesoruntl ust aint pinkremainsat center Transfer wa ‘utingboatdand bes wth ozs LerestforS minutes. Mei +2 teplime zest 13 thep fresh ime juice +2 tsp minced fresh ginger ‘etn gil pan stovetop on tedium. Mist wth cooking spray, add bok choy nd oranges cover and cook, tring once, unt tender, 11 thep sesame oil +3 doves garlle, minced +2 pore tenderloins (about 1% Ib, timmed faible fat + cup ne-sugaradded orange marmalade orspread + High heat cooking ol (ouch as sunflower, safflower, peanut or grape seed ol), a ‘heeded to lightly coat grill grate +6 baby bok choy (about 1b, halved. lengthwise +2 navel oranges, sliced crossurze into 432 Winch thiek slices + otive ol cooking spray INSTRUCTIONS: Inalege bowl st soy sauce, lmezestand {ule ginger same ol and gal together Ada pox, tring to coat. Mavinatefor 20 minutes 2tY00m temperature iflongr cover and marinate Inefigerator Pour marinade ino small saucepan Whiskinrmarmalade and bring to a bol Reduce heat and sire ml sight thekened, about 2 minutes or unt cup remakes, Heat giltomedium and ght oll grate with cocking ol Ad pork clos i and gil turning occasional fr about 16 minutes. Mist bok choy andorange ses with coking spay and ted oil alongside por Close dan cook un bothbok choy and oranges ate tender turning ‘once and unjust hint of pinkremains a center of pork about minutes Transferporkto. cutting board and brush ‘with marinade marmalade laze. et rest for minutes Sice ana serve wth bok choy and oranges b | | B Curried Turkey Burger Sliders witli CUCUMBER YoouRT Recipes arent alwaysmeanttobe followed! For varety, tr serving these trendy litle sand- \wiches with lied tomatoes andlattuceor pn “style buns, thinly sliced whole-wheat pizza Nutritional Bomus: orermsee ae me sco / — censersmemar i + Yscup coarsely grated apple, left unpecled eo +4 cup minced or coarsely grated red onion v +3 tbsp ground flaxseed +1 bop curry paste or powder ae | + 2p minced fresh ginger —— See \ +1 Ro ean ground turkey (orlean ‘round chicken) + Ys cup nonfat plan Greek yogurt + cup peeled and grate cucumber, drained + Olive oll cooking spray +8 02 whole-wheat naan brea (about 2 of 5 pleces), cut into 242-inch equates INSTRUCTIONS: 1 ates tent corbin agit, apple. onion, faxseed, curry ginger st ‘pepper tp lemon juice ans ep coriander. Movinturey and shape int 12 inch thick ‘in burger patties, Inasmall bow combine yogurt, cucumber, sai pepper end remaining 1 tp fran ule and ssp coriander Set aside. J tet omnia nenee shit on meat igh and it with cooking spray. Cook pats, trnng once, ut ‘meat isno longer pinkin center, about 5 minutes Toppatties wth cucumber yogurt ding evenly, and sandvich between 2 squares naan brea, cooked onthe grijust be sure to use a gel ray ‘orrackto keep the pint size pats rom sipping through the gate, Eoort pce ng rterey igor ere 96 thecafore, energy. seine Se ¥ 556 cesncoine vw | Nutritional Bonus: whetheryou opt fora fresh ‘peach or nectarine in your salsa, youre getting a boost of potas: ‘Sum and nlac.The mineral and electrolyte potassium supports ‘muscle contraction and nerve wansmission, whl ‘iacin helps your body convert carbohydrates into glucore an, amin TiTSVEWREDN Food, s0 of course |had to try the Chicken and Black Bean Quesadillas with Tomato Peach Salsat Wasalitte leety ofthe tomato and peach combination, But shouldn't have been It Gasdiicoust these quesacita tasted grebt and they Mere very filing. My family loved them!” | Chicken & Black Bean Quesadillas WITHTOMATO PEACH SALSA richness and tangy 2p. But have you tried in- senson stone ful This fresh and colorful peach salar givenectarinesa whirl! can be used to top everything fom our quesadillas to burgers 1 gill ish to turkey sausages. INGREDIENTS: +8 oz boneless, skinless chicken br + olive oil cooking spray + tap ground cumin ‘+2 plum tomatoes, seeded and diced ‘ripe peach pitted and diced + cup finely diced red onion +3 tsp chopped fresh cilantro + jalapeto pepper, stemmed, seeded and minced ‘+1 tbsp fresh lemon juice, vided “= Yetep sea sal, divided. +1 cup BPA-free canned black beans, rained and rinsed well, + ¥ cup shredded low-fat Monterey Jack or cheddar cheese + cuplowfat ricotta cheese + 6 whole-grain tortillas (6 inches in That Peantit INGREDIENTS: mvsrrucrions: F + Ycup light cocomat milk Inalage bow whiskcoconit ik wth Noodles with © cup no-malvadded tamato juice toma juice peanut butter, fh sauce, Shrimp + Yecup unsalted, natural peanut butter lene ce, oney ad pepper kes. Seresion (crunchy or smooth) Bring lage peo waterto bation facie tine >a a cou orn high hese Addsripand cook unt Fearne 2 eens tah pee abot miner Using sted 73 hep fea Time juice spoon, transfer strimp to bowl with coconut fresh tasting chilled salad is yrfect for summertime picnics. renadeartd en Sranptimeotyerpotcts, «tap rushed red pepper flee Insel pt cok rode Yeortsmiyndtiendewilove «1 iymedium ew shri, peed and cordngtopuclage ecto rn ematupletorsortavert denned, tae cnar af tre, tm smhurs Danan Incuesaowrnationt thai ees alsen tot Secs Cane tstecomponents het eee cutng tse campenents ets capacity aiced Napa cabbage about 2 cha ‘eamall head) coat Top with peanuts, +1 grean onion, thinly sliced relate how quickly youl lato getbackto your beabetogetbacko yours Cher tan St F099 Neon ted 2 bepeach chopped fresh mint and Glantro _ farigroymsauemtar a onegear0m@ fromstarttobed, Capea ay Cab hte sage . +2 hsp uneled peanuts, crushed Panini Soon mg Coe ng ’ Nutritional Bonus: secrets nttejudges cps ty ie coconat cover! sated foun iy thebody int ncaa satrted at fou cocoa "us eth ential and antfangal properties ay | Chef Jo's July, Dessert Pick Not only will you celebrate freedom with fireworks this month, but July is both National Ice Cream and Blueberry Month. And, I've whipped together a chilled treat to help you celebrate in Clean Eating magazine style! PHOTOGRAPHY BY EDWARD POND. a eet ts ee ee See een et) eee eae Given my choice of desserts, a clean frozen treat will top my list every time, especially on a steamy summer day during the month that is officially dedicated to the celebration of both ice cream and blueberries. ‘There’ no need to pass on this recipe if you don't have an icecream maker somewhere in che hack of ‘your cuphoasd: You won't acd it! My *ice cream” {actually the’s no cream anywhere in sight) simply reauites litle whisking every 30 minutes, 1 know that's bit more effort than you might be accustomed to, bt please set you timers and do no skip these stepst The frst time (and oh yes, there have been many) made ice eream without a machine, i froze into a solid, exystalized brick, After that failed attempt did Blueberry ‘Ice Cream” WITH COCONUT COBBLER CRUMBLE “Serer Maer 0p remo ant2epcumie ener en ‘couldn tress taking classic ‘comfort food, Blueberry Cobble ‘urningitintoarefreshing, tangy, ssintwsetheriren, a0secondetoserape downsides of INGREDIENTS: bol tha ebberspatl. ICECREAM "Wor With spatula, spoon ice eam +2 cups fresh blueberries +4 cups nonfat plain Greek yogurt + A cupraw honey +4 cup 100% orange juice eds 1 vanilla bean, pod discarded ‘CRUMBLE + cup white whole-wheat flour (1: King arthur All-Natural White ‘Whole Whest Flour) + /cup rlled cats + 4 cup uneweetened medium shredded cocont en fst 280 3hours +3 thep Sucanat +s tap baking powder 14 tep baking soda +4 tsp sea salt +2 thsp coconut butter or buttery olive ol spread, chilled WEB EXCLUSIVE: +3 thsp low-fat buttermilk (1%) + tap pare almond or vanilla +14 cups eeoh blueberries, optional INSTRUCTIONS: cn: Prepare ie creat food proceso, adda cream ingredients. Pore uni jst combined, about 2 minutes, stopping processor every rite te 3 haiow 9x 9:ch nn reactive reezersafe container, Pace container infeezerfor 30 inte or nti riiturebegins oreee sgh aroun edges. Rerove fom freezer, scrape edges wth spatulaand miethoroughly witha whist, blending in cecrystals uns exeary again, about to 3 minutes. Retum to frezerfor an acétonal 30 minutes Repeat ths procedure 2moretimes. fer th xing, return toffeezer unt hardened and ead) to pate cumble Preheat oven {375° alarge bow whisktogether flow oats, coconut, Sucanat, baking onset baling soda and sal Ad buter {nd use your fingertip tou bute into flour unt resembles coarse crumbs Str Inbuttenik and almond extract unl Just combined and modu ormsaloose my homework and discovered thatthe ice crystals mast he broken up asthe mixture frcezes. A few trips tothe frovzerto whisk your chilling trea ae alll take. ‘Now, ono blueberries, While fresh blueberries are available from May to October, they reach thie peak. it July no surprise; ies Bhaeberry Month). So if you want twenjoy these sweet blue gems any other time af year, buy lotand make room in your freezer. For now, pick up some fresh farmers? marker Bluebecres, grab some baking staples from your pantry and lee’ get. chilling! ough, being caret oto ove. ours Scater dough ivoan 8x8ineh taking esh,presing light into bottom cofeeh ake or 201025 mutes, nt ‘olden brown, et coolcompletey then ‘umble it al pieces, ve To seve alow cecesnto soften a ‘oom tnpernre for inte Scop ‘ial ke cresmintoeach bowl end oP ‘wth: tbyp cube and sed cp blueberies For aclean sugary topping, cnzae wth V3 os Berry Sup see ‘ecipe cleaneating.comuly2010. MAKER MODIFICATION:fyouo using _acommercialice cream maker sp Sep “wo. reze mre tte competing Step One [STORE T: Thee rs can be razon in sealable, eezerssfeconanerfor 210 3day.Feeze any unused crumbleina sabi reezersafe container fr upto {month To serve simply efost crumble infrdge overnight. trent er sering (co cea and Satisacam artrsesar2s Nutritional Bonus: Donttbe thrown of by thisdeserts igh saturated fot content. The ats ‘entre fromthe coconst, which con {ins mediume

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