THE BUDGET ISSUE

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Improving your life one meal at a time. SEPTEMBER 2014

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 contents
r
YouULTIMATE FALL

Clean Eating SEPTEMBER 2014

FOOD GUIDE
Over 70 seasonal and
fresh recipes to keep
you slim, satisfied and
energized, p. 73

features
· Special SUPER SAVINGS Section ·
P. 73
34 GROCERY BAG DOUBLE FEATURE Ten mouth-
watering budget-friendly recipes. By Dina Cheney

48 TAKE IT TO GO From romaine boats to Thai black

rice salad, make these grab-and-go recipes in
advance and reap the delicious rewards later
in the week. By Cara Lyons
P. 48
56 KID-APPROVED EATS Satisfy your picky
little eaters with these tried-and-tested, lick-
the-plate meals. By Julie O'Hara

P. 64
THAI RICE NOODLE SALAD PHOTO BY NATALIE PERRY

56 64 POWER GRAINS From amaranth to Kamut,

P. 18 P. ancient grains are back and better than ever in
these 5 nutrient-packed recipes. By Sharon Booy
On our September 2014 cover we feature a Qui-
noa Crunch Yogurt Parfait, Crunchy Thai Black
73 YOUR 14-DAY ENERGIZING CLEAN EATING
MEAL PLAN Recharge your body and mind
Rice Salad and PB&J Freezer Smoothie, p. 48.
Photography by Gibson & Smith, with our 2-week Meal Plan that will give fresh
Food styling by Marianne Wren
inspiration and new energy to your CE lifestyle.
By Heather Bainbridge

Thai Rice Noodle

Salad with Coconut
Lime Dressing,p. 29

IN EVERY ISSUE: What’s Fresh Online: 6 / Editor’s Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / In the Next Issue: 86 / Recipe Index: 89
contents

travel well
80 GLOBAL GOURMET
Try your hand at making
an Eastern European
favorite, cheese blintzes.

be inspired
84 GEAR & GADGETS
28
Discover the best food
Kitchen tools and gadgets containers for your
34
Slash your grocery bill
for under $25. lunchtime needs.

with these inexpensive and

90 SWEET TOOTH
delicious weeknight meals.
Decadently chewy 86 TRY THIS...
WITH THAT
and gluten-free Salted
Caramel Pecan Cookies. Create endless menus
with CE’s essential
pairing guide.

weight loss 88 ASK THE DOC

Find out how you can
82 KICK IT UP A NOTCH
Discover the joys of
get your kids to eat
healthier, plus the
“no-recipe” cooking. latest research on
intermittent fasting.

eat smart
14 BITS ’N’ BITES how to
Food, health and
nutrition news you
28 CE
KITCHEN TOOLS
's picks for the

56
Meals for the kids that
can use. best nontoxic food
containers.
Mom will love too. 30 CLASSICS, ONLY
CLEANER
Resident Foodie Julie

48
Prep these dishes in
O’Hara cleans up classic
apple pie and tops it with
advance and take a scrumptious pecan
them on the road! oat topping!

32 COMPLEMENTS
Learn when to splurge
and when to save with
the smartest nutrition
buys for your health.

84
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under $25.
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 what’s fresh at What is Clean Eating?
cleaneatingmag.com The soul of clean eating is consuming food in
its most natural state, or as close to it as possible.
It is not a diet; it’s a lifestyle approach to food
and its preparation, leading to an improved
life – one meal at a time.
We ask,
you answer!
Clean Eating Fans Have Spoken Eat five to six times a day – three meals and
two to three small snacks. Include a lean
What's your favorite dish protein, plenty of fresh fruit and vegetables,
and a complex carbohydrate with each meal.
to make with corn? This keeps your body energized and burning
calories efficiently all day long.
“A cauliflower, leek, zucchini and corn
chowder with white pepper to spice it up." Choose organic whenever possible.
If your budget limits you, make meat,
– Deb Abbott @Deborahjoan56
eggs, dairy and the Dirty Dozen (ewg.org/
foodnews) your organic priorities.
“I like to make black bean and corn salsa."
– Little Sarah @theSarawithanH Drink at least two liters of water a day –
preferably from a reusable canteen, not plastic;
we’re friends of the environment here! Limit

LETTUCE CHICKEN WRAPS PHOTO BY GIBSON & SMITH, STUFFED SHELLS PHOTO BY YVONNE DUIVENVOORDEN, AUTUMN PRODUCE PHOTO BY YVONNE DUIVENVOORDEN
“Corn pie." “Corn chowder!" “Chipotle black bean “Corn and oysters." your alcohol intake to one glass of antioxidant-
– Deb Grundza – Jen Power burgers."– Laura Morson Prom – Rebecca Longtree rich red wine a day.
Get label savvy. Clean foods contain short
ingredient lists. Any product with a long
ingredient list is human-made and not
considered clean.

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 trans fats, anything fried or anything
high in sugar.
Consume healthy fats (essential fatty acids,
Your Autumn or EFAs) every day.
Farmers' Learn about portion sizes and work toward
Market Guide eating within them.
Reduce your carbon footprint. Eat produce
that is seasonal and local. It is less taxing on
your wallet and our environment.

Shop with a conscience.

Consume humanely raised 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.
3-Cheese Stuffed Shells Portable Vietnamese Chicken Make it a family affair. Food is a social
with Red Pepper Sauce Lettuce Wraps glue that should be shared with loved
ones. Improve the quality of your family’s
life along with your own.
Follow
us on:
Clean Eating
cleaneatingmag.com
6 Clean Eating SEPTEMBER 2014
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clean eating // editor's letter

Beyond the
Food We Eat
We’re turning a corner in the way
we shop for and consume goods.
Many of us are rolling up our sleeves
and hitting the web, becoming self-certi-
fied chemist-sleuth hybrids, memorizing
the definition and meaning behind BPA,
PFOA, GMOs, BHA, BHT, carra-
geenan (and many more) to identify
and avoid them in food and household
items and to also join in the conversa-
tion about their many implications. It's
a topic that seems to crop up frequently
in day-to-day dialogue of late. And why
shouldn’t it? We’re not the mindless
drones of yesterday, reheating our left-
overs in plastic, stocking our cupboards
with nonstick Teflon pans and slather-
ing parabens on our faces and bodies,
without ever raising a suspicious brow
or asking questions.
While we're not quite there yet, I
feel privileged nonetheless to be living
in a time where people are starting to
question and care – and in some cases
demand to know what is in our food
supply, cookware, household cleaners,
hardwares, surfaces and personal-care
products. The jury is still out on exactly
how these items impact our health but
it’s safe to say that most of these lab-
born ingredients aren’t doing us any
good. And clean eating and living goes
beyond simply boycotting the bad stuff;
it’s about making choices that improve
our health and well-being. So with all of
that in mind, the Clean Eating staff de-
cided it was time to introduce a “Clean
Living” column and we’re kicking it off
with an aluminum-free deodorant you
can easily make at home by hotfor- smoothies and snacks (p. 48), and kids'
foodblog.com blogger Lauren Toyota meals that Mom and Dad will love too
(p. 18). Let us know what other DIY (p. 56) that promise to nourish and
cleaning or beauty products you’d like to satisfy after a long day of work, school
see featured by posting on our facebook and carpooling.
page: facebook.com/cleaneatingmag
or tweeting me @aliciarewega.
No matter how busy you are
In other consumer-centric news,
welcome to our first-ever Budget Issue!
this fall, we’re here to make sure
This time of year is often quite pricey you're eating clean!
for many with the return to school Tweet us @cleaneatingmag, @aliciarewega
and extracurricular activities, so we’ve Facebook.com/cleaneatingmag
created a special super savings section
packed with weekday meals for $2.50
(p. 34), grab-and-go breakfasts, lunches,
Alicia Rewega
Editor-in-Chief

What I learned from this issue…

ALICIA REWEGA PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA

DESPITE MY HUSBAND
THINKING THAT I COINED
THE TERM “HANGRY,” there’s
some serious science behind it.
And the perils of that state are
a little more frightening than
you might think. (Hint: Hide your
sewing pins!)
VINTAGE GRAINS ARE BACK
Grains dating back 8,000 years-
plus are making a big comeback
for their pure and untouched-
nutrients, nutty, chewy flavor
profile and higher concentration
of protein, fiber and antioxidants
than new-age grains.
PROBIOTICS FOR BEAUTY
New research shows that the
benefits of probiotics tran-
scend gut health. Scientists
have found that the micro-
organisms promote healthy,
glowing skin and may help
improve acne and rosacea.
SUNSHINE SAUCE IS A
THING You can make a
simple no-cook tomato sauce
by placing a few garden-fresh
ingredients in a mason jar
and letting it "cook" in your
windowsill for an afternoon.
It's a beautful thing.

8 Clean Eating SEPTEMBER 2014

>1?4ě!>3-:5/-88E%C11@

&

Organic
Blue Agave
Nectars

A warm-your-heart homemade soup :)

>1-9E&;9-@;
Basil Agave Soup
2 stalks celery 1/2 cup fresh basil
1 small onion leaves, chopped
2 cloves fresh garlic 1 (8 oz.) package low-fat
1/2 cup butter, cubed cream cheese,
and divided softened
2 (28 oz.) cans crushed 3 TBSP Domino® or
tomatoes C&H® Organic Blue
1 (14.5 oz.) can chicken Agave Nectar Syrup
or vegetable broth salt and pepper
In a food processor, add celery, onion and
garlic; pulse on high 10-15 seconds until
puréed. Pour purée into large saucepan. Do
not rinse food processor. Add half the butter to
Domino® and C&H® Organic Blue Agave Nectars vegetables. Sauté over medium heat, about 10
are delicious liquid sweeteners, with a low glycemic minutes or until fragrant. Add tomatoes, broth
and half the chopped basil; bring to a boil,
index, that are made from the core of the blue agave stirring occasionally. Cover pot; reduce heat to
plant. Low glycemic foods help keep energy levels medium/low; allow to simmer 15 minutes,
balanced and are a good part of a healthy diet. stirring occasionally.
Cut cream cheese into 1/2” cubes and place in
© 2014 Domino Foods, Inc.

RtoealdoWay
food processor along with 1 cup of the hot soup.
Process on high until cream cheese is dissolved,
the about 1 minute. Add cream cheese mixture,

Sweet!
TM
agave syrup and remaining basil and butter to
hot soup; stir until combined. Add salt and
pepper to taste. Serve immediately.
Makes 8 cups.
For more information,visit
dominoagave.com or chagave.com.

FKVXJDU, #GRPLQRVXJDU
contributors advisory board // clean eating

Meet Our Experts

JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, DIANE MORGAN PHOTO BY JOHN VALLS, BIANCA DIPIETRO PHOTO COURTESY HACKERYOU, SUKAINA RAJABALI PHOTO BY UGLY DUCKLING PHOTOGRAPHY, KARLA KLEIN PHOTO BY SAMANTHA KIDD PHOTOGRAPHY
Q: I just bought my first cast iron skillet. What’s the best
way to season it and take care of it?
– Maria Woodbury, PORTLAND, OR
A: Cast iron is one of the most versatile workhorses in your kitchen. It produces
more even heat, can move from the stove top to oven with ease, and once

bianca dipietro
ART DIRECTOR/GRAPHIC DESIGNER
HAMILTON, ON
By day, Clean Eating’s Bianca DiPietro
lends her creative eye to magazine
and web design, but in her spare time,
the marathon runner and obstacle-
race junkie steps out from behind
the screen. "I love a good adrenaline
rush," she says. “There is something
invigorating about pushing your body
to the extreme."
JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK, JO LUSTED PHOTO BY PAUL BUCETA, TOSCA RENO PHOTO BY PAUL BUCETA, MARIANNE WREN PHOTO BY PIERRE GAUTREAU,
seasoned, has a nonstick surface that will last a lifetime. It’s great for searing
steak or chicken, making pancakes and can even be used for baking. Before
its first use, wash the pan in warm, soapy water and dry thoroughly. Coat the
pan liberally inside and out with a clean oil (such as safflower or coconut) and
place in a 350°F oven for one hour. Cool to room temperature and wipe with
paper towels. Once seasoned, avoid cleaning with soap – just hot water and a
stiff brush should be enough to scrub any residue. Dry it completely and buff
with a small amount of the same oil to prevent rusting. If you notice your pan is
developing a dull gray cast, it’s time to repeat the seasoning process.
– Marianne Wren
Nutrition
jonny bowden julie o’hara BA
PHD, CNS Clean Eating's Resident Foodie,
Board-certified nutrition food and travel writer and recipe
specialist, motivational developer. Her work has been
speaker, author and expert featured in Shape, Vegetarian Times,
in the areas of weight loss, SELF and National Geographic Trav-
nutrition and health. eler, among other magazines.

tiffani bachus and jo lusted

sukaina karla klein erin macdonald Clean Eating's Resident Chef,
rajabali ENTREPRENEUR/ Co-owners of the U Rock culinary instructor, freelance
FOOD & LIFESTYLE RECIPE DEVELOPER Girl nutrition and training writer and author of Dish Do-Over
PHOTOGRAPHER TORONTO, ON program (URockGirl.com), (HarperCollins, 2014). Lusted
DUBAI, UAE While hosting a registered dietitians and regularly contributes to a variety of
In addition to dinner party for nutrition, fitness and television programs and publica-
photographing friends, Karla wellness experts. tions, including Steven and Chris.
food (“Ancient Klein served a
Grains," p. 64) and salted caramel– tosca reno BSc, BEd, NTP marianne wren BA, CC
writing recipes, chia seed pudding Motivational speaker, As both a recipe developer and
Sukaina Rajabali recipe. Though presenter and best-selling food stylist, Wren has worked
blogs about food the salted caramel author of several books, with various print and advertis-
sauce was a hit, including the The Eat- Clean ing clients. She completed her
and family at
Diet® series and The Start culinary training at Dubrulle
sipsandspoon- the pudding
Here Diet (Ballantine Books, French Culinary School and The
fuls.com. “This didn’t fare as
2013). Culinary Institute of America.
was my first time well. “I thought
eating a few of a salted caramel Culinary
the grains such as cookie might be a
jill silverman hough diane morgan
Kamut, and what delicious treat and Food and wine writer, recipe Food writer, culinary instructor,
a revelation!" she voilà, the Salted developer, culinary instruc- restaurant consultant and award-
says. "They'll be Caramel Pecan tor, author of the 100 Perfect winning author of 17 cookbooks,
making their way Cookie (“Sweet Pairings series and co-author including her latest, ROOTS
into my salads Tooth,” p. 90) was of The Clean Plates Cookbook (Chronicle Books, 2012).
henceforth.” born,” she says. (Running Press, 2012).

10 Clean Eating SEPTEMBER 2014

 Clean Eating
PRINTED IN THE USA
EDITOR-IN-CHIEF Alicia Rewega
Editorial
FOOD EDITOR Andrea Gourgy
RESEARCH AND COPY CHIEF Laura Schober
ONLINE EDITOR Jessica Pollack
NUTRITION CONSULTANT Antonina Smith
Recipe Creators
Heather Bainbridge, Sharon Booy, Dina Cheney,
Jill Silverman Hough, Karla Klein, Jo Lusted, Cara Lyons,
Julie O'Hara, Tosca Reno, Tennille Tejeda, Lauren Toyota,
Gilean Watts
RESIDENT CHEF Jo Lusted
RESIDENT FOODIE Julie O’Hara
Art
ART DIRECTOR Bianca DiPietro
ASSOCIATE ART DIRECTOR Ashley Souter
FREELANCE DESIGNER Sarah Jang
Contributors
Tiffani Bachus, Anna Lee Boschetto, Jonny Bowden,
Jill Silverman Hough, Jo Lusted, Erin Macdonald,
Julie O’Hara, Tosca Reno, Sarah Tuff, Gilean Watts
Photographers
Gibson & Smith, Natalie Perry, Sukaina Rajabali,
Maya Visnyei, Laura Wright
Food Stylists
Claire Stubbs, Marianne Wren
ASSISTANT Kristen Javier
Prop Stylists
Gallimaufry, Lara McGraw
Production
GROUP PRODUCTION DIRECTOR Barb Van Sickle
PREPRESS MANAGER Joy Kelley
AD COORDINATOR Anna Baldwin
GRAPHIC DESIGNER Idania Mentana
Marketing & Web
MARKETING DIRECTOR
John Robles | jrobles@aimmedia.com
MARKETING MANAGER
Greg Brenton | gbrenton@aimmedia.com
DIGITAL ADVERTISING MANAGER
Lauren Walker | lwalker@aimmedia.com
MARKETING DESIGNER
Tanya Cantu | tcantu@aimmedia.com
DIRECTOR, FOREIGN EDITIONS
Dayna Macy | dmacy@aimmedia.com
WEB OPERATIONS DIRECTOR
Ken Coffelt
Consumer Marketing
CIRCULATION DIRECTOR Jenny Desjean
DIRECTOR OF RETAIL SALES Susan Rose
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.
VOLUME 7, ISSUE 6
VICE PRESIDENT, GENERAL MANAGER
Kim Paulsen
VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,
VEGETARIAN TIMES AND YOGA JOURNAL
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PUBLISHER'S ASSISTANT Lori Rodriguez
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Mary Brahim | 310-356-2272; mbrahim@aimmedia.com
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to refuse any advertising without cause.
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VICE PRESIDENT, DIGITAL Jason Brown
Distribution
Clean Eating (ISSN 1913-7532, USPS 003-610) is published eight times per
year (2014 Cover Dates: #39 Jan/Feb ‘14, #40 March ‘14, #41 Apr/May ‘14,
#42 June ‘14, #43 July/Aug ‘14, #44 Sept ‘14, #45 Oct ‘14, #46 Nov/Dec‘14)
by Cruz Bay Publishing, Inc., an Active Interest Media company.
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envelope.
clean eating // letters
We Hear You!
"It was Clean Eating magazine that lit the fire inside me and got me interested in
cooking and starting my own blog. Thank you for all that you do!" – Alexis Nilsen
Everything in Moderation
I am a registered dietitian (RD)
who is always on the lookout
for good, practical information.
I enjoy the articles, meal plans
and cooking ideas in Clean
Eating. I do want to point out
that in "Long Live Nut Eaters!”
(p. 23, June 2014) it states “And
don't worry about nuts being
'fattening.’ Other studies have
shown that people who eat
nuts regularly have lower body
LETTER OF THE MONTH
JAMBALAYA JOY
Love making new recipes successfully!
Made Clean Eating magazine’s Cajun
Jambalaya (p. 51, July/August 2010)
tonight for dinner. Delicious!
– Katie Adams, Libertyville, IL
We Hear You
ON FACEBOOK
AND TWITTER
facebook.com/cleaneatingmag
twitter.com/cleaneatingmag
12 Clean Eating SEPTEMBER 2014
mass indexes (BMIs) than those
who don’t!” It is nice to be
encouraging, but also smart to
look at portion sizes. I typically
recommend that people try
to limit themselves to a closed
handful, or about ¼-cup
portion. Eating too much of
anything, even if it is healthy,
will cause unwanted weight
gain for most.
– Gail Prosser, Santa Rosa, CA
Just got my
@cleaneatingmag in
the mail. Can’t wait to
get cracking on the
recipes! Love the
@toscareno article
and meal plans :)
#eatclean.
– @PatchDesign
Tell us what you thought of this issue.
Visit our Facebook page and leave your mark
on our wall – or tweet us @cleaneatingmag!
FOREVER A FAN
I am such a HUGE fan of your magazine. I was
diagnosed with celiac disease back in 2007 and I
had to reestablish a new norm of eating. It wasn’t
until I saw that little orange dot in the recipe
index of your magazine that I started to feel like
somebody had my back. Someone was actually
taking the time to make sure that little ol’ me had
options out there, and not frozen gluten-free
options that were kind of like chewing on dry
wall, but delicious “good-for-me” food. It was
Clean Eating that lit the fire inside me and got me
JAMBALAYA IMAGE BY KATIE ADAMS
interested in cooking and starting my own blog.
Thank you for all that you do!
– Alexis Nilsen, Mississauga, ON
ORDER BACK ISSUES OF CLEAN EATING AT
CLEANEATINGMAG.COM
I just made the
Trying some
Cheesy Chicken & Kale
homemade dill pickles
Quesadillas (p. 86) from
from @cleaneatingmag
the June 2014 issue. It
was so delicious that
(p. 28, Nov/Dec 2013)…
thanks for the produce
even my 3-year-old said, @MidtownFmsMkt!
“Mommy, you made me #eatlocal #homemade
the best dinner!” – @AkNewell
– Melissa Apgar
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 bits 'n' bites
MARKET NAMES horseradish has the
Mountain radish, red same eye-stinging
cole, great raifort effect as onions
SEASON EAT IT
Early spring Enjoy raw in sauces
through late fall mixed with cream or
PICK IT
oil and an acid, such
Select smaller, firm as vinegar or lemon
roots with no signs juice; never cook
of blemishes and horseradish, as this
with no soft or green causes it to release a
spots; also available pungent, unpleasant
dried or prepared in smell
jars with vinegar to HEALTH BENEFIT
preserve flavor Contains high
STORE IT
concentration of
Wrap in damp paper glucosinolates,
towels and store in plant compounds
a tightly sealed bag that are broken
in your refrigerator down into chemical
crisper drawer for compounds called
1 to 2 weeks isothiocyanates,
which help detoxify
PREP IT carcinogens in the
Peel away skin, then liver; helps regulate
grate carefully in digestion by
a well-ventilated stimulating release
room with an open of bile from the
window; fresh gallbladder

SUPERFOOD

CONTRIBUTORS: TENNILLE TEJEDA AND GILEAN WATTS, HORSERADISH PHOTO KUTTELVASEROVA STUCHELOVA/SHUTTERSTOCK.COM
Cabbage’s Sassy Cousin
FIERY HORSERADISH
BY GILEAN WATTS

It’s easy to miss this of the common cold, but these days
knobby brown root when cooks are chomping at the bit to get
their hands on its fiery, pungent flavor
perusing the farmer’s for sauces and condiments. The root’s
FUN FACT
market or walking the crunchy white flesh looks plain and
The prefix
“horse” in aisles of your grocery unassuming, but packs an eye-watering
horseradish is
thought to refer store, but trust us, one spiciness that’s even more powerful than
to a root with wasabi. That’s not the only reason you
a “hoarse,” or bite is all you need for a
coarse, strong should add horseradish to your culinary
exterior. hit of flavor you won’t repertoire, though. Like most cruciferous
soon forget. The sassy, spicy veggies, horseradish contains plant
relative of Brussels sprouts and cabbage compounds called glucosinolates,
has a long history in traditional medicine which may help stunt cancer growth
as a fix-all for everything from pain and and speed up your liver's natural
inflammation to relieving symptoms detoxifying process.
14 Clean Eating SEPTEMBER 2014
 COLORADO
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bits 'n' bites // foodie faves

FRESH PRESS
With 100% juice flavors such as Pineapple Coconut Water and Sweet Greens
and Lemon, Evolution Fresh uses high-pressure processing to turn raw fruits
and vegetables into delicious, rejuvenating cold-pressed juices that retain
more nutrients and flavor. Free of added sugars and concentrate, this line of
juices has over 25 flavors to entice your taste buds and quench your thirst.
$4 to $7, evolutionfresh.com

“When I don’t have time to juice, I pick up a couple of these.

I recommend the “Defense Up” for its immune-boosting vitamin
C coming from fruits such as orange, cherry and pineapple!”
Bianca DiPietro, ART DIRECTOR

FOODIE
GONE NUTTY
Whether spread over toast or swirled into yogurt or
oatmeal, NuttZo Power Fuel with Chia Seven Nut and
Seed Butter serves many lusciously delicious purposes. Its

FAVES
combination of organic nuts and seeds, which includes
cashews, almonds, hazelnuts and chia, produce a heavenly
nut butter that’s a nutrition powerhouse. Available in
crunchy or creamy varieties. $17 to $20, gonuttzo.com

Power through your day with “Two tablespoons of this mega nut butter contain 975
milligrams of omega-3 fatty acids and 10% of your
the CE team’s favorite snack daily value (DV) of vitamin C – but what really sold
and juice picks of the moment. me was its crunch factor. I was surprised by how well
all the ingredients worked together considering there
BY LAURA SCHOBER
are seven different nuts and seeds!”
Alicia Rewega, EDITOR-IN-CHIEF

NOSH ON THIS
NOW Real Food’s selection of nuts cover the gamut – from walnuts
and macadamia nuts to pecans and Brazil nuts, you can take your
pick. With raw, organic and non-GMO varieties, there’s a nut for every
dietary preference. Add some to salad or yogurt or keep some bags
stashed in your office or pantry for impromptu snacking. $6 to $15,
nowrealfood.com

“I love making my own trail mixes with these

nuts – add the nuts of your choice along with
some raisins, pumpkin seeds, dried berries and
organic dark chocolate chips!"
POPS OF FLAVOR Laura Schober, RESEARCH AND COPY CHIEF

At just under 39 calories a cup, Quinn Popcorn’s “farm-to-table” bags

really hit the spot in terms of taste and nutrition. The Kale and Sea Salt
flavor melds together organic dried kale, organic dried carrot and sea
salt for a (literally!) green popcorn that’s super addictive – even those
who aren’t fans of kale will find something to love in these. Cheese lovers
don’t have to despair either – they’ll be lured in by the smoky, spicy notes
that grace the Cheddar and Chipotle variety. $4, quinnpopcorn.com

“These popcorns make a nice, light snack and were a hit in the CE
office. It’s also neat how there’s a unique batch number on each bag,
so you can go online to find out the origins of the ingredients along
with details of its production and packaging.”
Andrea Gourgy, FOOD EDITOR

16 Clean Eating SEPTEMBER 2014

bits 'n' bites // clean living

DIY

DEODORANT
Make the switch from antiperspirant
to our lovely aluminum-free lavender
deodorant you can easily whip up at
home. This is clean living!
BY LAUREN TOYOTA

RECIPE

ALL-NATURAL INGREDIENTS:

LAVENDER DEODORANT Organic ingredients are preferred.

MAKES 1⁄3 CUP.
› 3 tbsp virgin coconut oil
Do a basic Internet search and you’ll find › 2 tbsp shea butter
all kinds of inconclusive information about › 2 tbsp arrowroot
antiperspirant and deodorant being linked powder
to breast cancer. It’s neither proven nor › 3 tbsp baking soda
disproven, so why take the chance using the › 5 drops 100%
tea tree oil
expensive store-bought brands when you
› 5 drops lavender
can whip up enough deodorant to last 3 to essential oil (or scent
4 months in as little as 30 minutes! of your choice)

Clea n Eating
Qu ick & Ea sy
All-Nat ur al
De odor ant
 NEW COLUMN!

INSTRUCTIONS:

one Using a double arrowroot powder and that brand anymore!)

boiler or a pot with baking soda. and pour the TIPS & TRICKS

a heat-safe bowl on three Once mixture is mixture into it just Switching from
antiperspirant to a
top, melt coconut combined and smooth, below the top. natural deodorant will
oil and shea butter drop in tea tree oil and five Place stick in the take some adjusting
because your body needs
together. Stir or whisk lavender oil, and whisk freezer for 10 minutes to sweat out those old
toxins. In 2 to 3 weeks,
until combined and a few more times. to solidify. It will you’ll notice a fresh, clean
no solid pieces remain. four Clean out an old remain solid at room difference under your
arms. It’s worth the wait,
two Remove bowl deodorant stick (since temperature once so stick with it.
from heat and whisk in you’re not going to use it's settled.

1 2
Lauren Toyota is a Canadian
television personality, hobby
cook and blogger. She and her
partner spend their free time
in the kitchen creating tasty
recipes and advocating a clean
lifestyle through their blog,
hotforfoodblog.com. Aside
from what’s on your plate, Toyota
believes that what you put on your
body is just as important. On their
blog, you’ll find quick and easy
ideas to transform your life with
do-it-yourself, all-natural cleaning
and beauty product recipes. She
hopes their blog will inspire and
motivate people to live a clean,
healthy and cruelty-free life.

3 4

SEPTEMBER 2014 Clean Eating 19

bits 'n' bites xxxxxxxxx // bits 'n' bites

THE SCIENCE OF

“HANGRY”
BY JONNY BOWDEN

Most of us know the

health dangers of high
(and low!) blood sugar,
but did you know
that your blood sugar
could be affecting
your marriage?
New research on how
blood sugar is connected to
anger shows that those with
low blood sugar levels are
significantly more likely to
be aggressive toward their
significant other. Researchers
gave over 100 married couples voodoo dolls “hangry” – surprise, this isn’t a term your teenager
symbolizing their mates, and asked the subjects to invented! “We found that being ‘hangry’ can
stab the doll whenever they felt angry (a peaceful affect our behavior in a bad way, even in our most

SANDWICH PHOTO VLADISLAVGUDOVSKIY/SHUTTERSTOCK.COM, GIRL PHOTO MINERVA STUDIO/SHUTTERSTOCK.COM,

exercise, no doubt). The lower their blood sugar, intimate relationships,” said lead researcher Brad
the more aggressive Bushman, PhD, in a press release from Ohio State
they were, and the University. The moral of the story?
more likely they Eat small portions of healthy food

VOODOO DOLL AKV/SHUTTERSTOCK.COM, TEMPEH SERGEY YECHIKOV/SHUTTERSTOCK.COM

were to stab the regularly throughout the day and don’t
doll. The researchers let your blood sugar drop to the point
also referred to where you’ll stab
the phenomenon someone if you don’t
by the slang term eat a sandwich!

chew on this Choose organic tempeh

( no. )
over tofu when possible.
Unlike tofu, tempeh is made of fermented

172 soybeans, which are loaded with good

gut bacteria that improve digestion.

20 Clean Eating SEPTEMBER 2014 SEPTEMBER 2014 Clean Eating tk


3 -INGREDIENT
DOG TREATS
A sweet snack you can whip up in minutes
to reward week after week of good behavior.
RECIPE AND IMAGE BY DOGGIEDESSERTCHEF.COM
Peanut Butter Apple Cookies
MAKES 2 TO 3 DOZEN BONES.
INGREDIENTS:
› ½ cup unsweetened applesauce
› ½ cup natural unsalted
peanut butter
› 1 cup whole-wheat flour
*NOTE: When introducing new foods to your pets, CE recommends first giving them a small amount and keeping an eye out for possible allergic reactions. As always, while you
are trying to make a healthier choice for your pet, you may wish to consult with your veterinarian first. They can also inform you of specific breed requirements for a healthy diet.

$
'$!
#
#

&!

!

four-legged finds // bits 'n' bites
INSTRUCTIONS:
one Preheat oven to 350°F and line a large
baking sheet with parchment paper or a
silicone baking mat. (NOTE: You may need to
bake in batches or use multiple sheets.)
thickness. Cut with cookie cutter of your
PHOTO PATRYKKASMIDER/SHUTTERSTOCK.COM
two In a large bowl, mix together applesauce choice; poke with a fork to prevent air
and peanut butter. Add flour and mix again until bubbles.
well combined.
four Place on prepared baking sheet and
three Knead dough into a ball, turn out bake for 10 to 15 minutes or until browned at
onto a floured surface and roll into ¼-inch the edges. Cool and refrigerate.
Invite Delicious
to the Table
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Ancient Grains for Healthier Living
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Discover gluten-free products, tasty recipes
and where to buy at AncientHarvest.com
12 veggie burgers.
All a good source of protein.
All ready to be grilled up, piled on and taken down.

See nutrition information for sodium content

 ask our dietitians // bits 'n' bites

ASK OUR

dietitians
Got a food question? We have the answers.

Q Juicing is very popular right now, and I have seen

a lot of new juice bars in my area. But are juices too
high in sugar?
A dozen
A Juicing is all the rage right now, with proponents
touting benefits such as weight loss, detoxification, different
increased energy, improved mood and radiant skin.
These are all desirable qualities, and juicing fruits veggie
and veggies is a great way to boost your body with
ample amounts of vitamins, minerals and antioxi-
burgers
dants. The problem with juicing is that although you can throw
it hydrates and supplies nutrients, it concentrates
the natural sugar in fruits and vegetables; the sugar
on thegrill.
content will depend on what fruit and veggie com-
bination is selected. The downfall is not necessarily
the high amount of sugar, but the lack of fiber and
nutrients lost in the skins and seeds extracted in the
juicing process. Fiber is what helps slow the absorp-
tion of sugars. Without fiber, sugar will quickly ab-
sorb into your bloodstream, spiking your blood sugar levels. Nutritious juice can be
beneficial in small amounts (4 to 6 ounces a day), along with fiber-rich foods, healthy
fat and/or protein for balance and to slow the absorption of sugar. Better yet, add
whole fruits and vegetables with unsweetened almond milk, protein powder, nuts,
seeds, avocado and/or Greek yogurt in a high-powered blender to retain fiber, boost
nutrients and stabilize blood sugar levels. We’ve got beautiful examples of juicing
recipes that implement these foods at cleaneatingmag.com. Bottoms up!
SUNFLOWER PHOTO IAN 2010/SHUTTERSTOCK.COM, SOYBEAN PHOTO JIRI HERA/SHUTTERSTOCK.COM

Q Help! I'm confused by the various organic

labels on foods.
A Organic food has become very popular. In fact, it's the fastest-growing sector in the
global food industry. But what does "organic" mean and how do you know if the
food you're buying is organic? Organic poultry, meat, dairy and eggs come from
animals that are not treated with growth hormones or antibiotics. Organic plant
foods are grown without conventional pesticides and in safe soil – no GMO crops are
allowed although cross contamination can occur. Organic produce can be identi-
fied by the number on its sticker – it will be a 5-digit number beginning in a “9.”
On food packages, there are four levels of organic claims that can be made: "100%
Organic" are foods that are completely organic or products made with 100% organic
ingredients; "Organic" products contain at least 95% organic ingredients; "Made with
Organic Ingredients" products contain at least 70% organic ingredients; and “Less
Than 70% Organic Ingredients” are products that contain any amount of organic
ingredients and can only mention the word “organic” in the ingredient list. See them all at
Registered dietitians Tiffani Bachus and Erin Macdonald are the co-founders and creators of
MorningStarFarms.com
URockGirl.com, a website dedicated to promoting wellness and a healthy, balanced lifestyle.
bits 'n' bites // reader recipe
RECIPE

From Your ER

D
R EA
RECIPE BOX A quick turn on the grill brings out the
BY NICK SIGALAS Sterling, VA
fresh, vibrant flavor of asparagus in this
“This satisfying and refreshing salad
reader’s summer staple. For an extra
was inspired by my Greek heritage. It
indulgent twist, try it with our simple needs only a few ingredients and it is
feta and hazelnut crumble. so easy to put together. I like to chill
the serving plates in the fridge before
serving for a totally refreshing dish.”

Grilled
Asparagus INGREDIENTS:
Salad › ¼ small red onion,
thinly sliced
WITH FETA › 2 tbsp fresh lemon juice
HAZELNUT CRUMBLE
› 16 spears fresh asparagus
SERVES 4.
(about 1 bunch), trimmed
HANDS-ON TIME: 15 MINUTES.
› 3 tbsp olive oil, divided
TOTAL TIME: 15 MINUTES.
› Sea salt and fresh ground
black pepper, to taste
› 2 cups baby arugula
› 2 cups grape tomatoes,
halved
TOPPING (optional)
› ½ cup crumbled feta cheese
› ¼ cup toasted unsalted
hazelnuts
INSTRUCTIONS:
one In a small bowl, soak
onion in lemon juice for
10 to 15 minutes. Drain,
reserving lemon juice.
two Meanwhile, preheat a grill
or grill pan to medium-high. In a
large bowl, toss asparagus with
1 tbsp oil and season with salt
and pepper. Add to grill and
cook for 2 to 3 minutes per side.
Remove from heat and cool to
room temperature.
three Prepare topping (if using):
In a small food processor,
FOOD PHOTOGRAPHY BY MAYA VISNYEI, FOOD STYLING BY CLAIRE STUBBS, PROP STYLING BY LARA MCGRAW
pulse cheese and hazelnuts
into rough crumbs.
four Prepare dressing: In a small
bowl, whisk remaining 2 tbsp oil
and reserved lemon juice. Season
with salt and pepper.
five Divide arugula among
serving plates and top with
tomatoes, asparagus, onions and
dressing, dividing evenly. Garnish
with topping.
Nutrients per serving (¼ of recipe):
CALORIES: 127, TOTAL FAT: 11 g,
SAT. FAT: 1.5 g, MONOUNSATURATED FAT: 8 g,
POLYUNSATURATED FAT: 1 g, CARBS: 7 g,
FIBER: 2 g, SUGARS: 4 g, PROTEIN: 2 g,
SODIUM: 38 mg, CHOLESTEROL: 0 mg

24 Clean Eating SEPTEMBER 2014


THE
BOOK
CLUB
Here’s what’s on
our fall reading list.
BY ANNA LEE BOSCHETTO
CHECK IT OUT!
Be sure to
check out our blog
(cleaneatingmag.com/blog)
for additional reviews of
fabulous cookbooks!
WILDPLANETFOODS.COM
reviews // bits 'n' bites
FLEX APPEAL
Balancing your family members’ food preferences and daily diet
constraints, then going beyond the standard lean meat, whole grain
and tossed salad formula can be a bit of challenge. But in Flex Appeal,
authors Pat Crocker and Nettie Cronish walk readers through each
recipe, explaining how easy it can be to weave meat into vegetarian
recipes. Incorporating simple, pure and fresh ingredients into each
nutrient-packed dish, from appetizers such as Tomato Avocado
Crostini to main meals such as Sesame Honey Tofu and Soba
Noodles, readers will find easy-to-follow instructions and suggestions
on appropriate lean meats or fish that can be added. Additional
instructions (including an explanation on how to caramelize onions)
contribute to the approachable nature of this cookbook.
By Pat Crocker and Nettie Cronish (Whitecap Books, $30)
GO BARLEY: MODERN RECIPES FOR AN ANCIENT GRAIN
As old-school grains continue to make a big comeback, barley is the
latest one that's fast becoming a big hit. Go Barley: Modern Recipes
for an Ancient Grain features a collection of fresh recipes including
Slow-Cooker Chicken Barley Chili and Hearty Chicken Barley Soup. This
cookbook offers a variety of quick and easy meals that promote the
versatility of the grain while allowing its nutty flavor profile to shine.
In addition, the book offers easy-to-follow instructions for preparing
barley in a rice cooker while featuring super-simple switches that will
help home cooks incorporate barley into dishes such as risotto and
jambalaya that traditionally use other grains. By Pat Inglis and Linda
Whitworth (TouchWood Editions, $30)
WITH FLAVOR
We don’t add water, oil or anything else
to stand in the way of the pure flavor of
our tuna. Just moist, mild and delicious
sustainably caught albacore, seasoned
with a touch of sea salt. This is
the way tuna should taste.
bits 'n' bites // supermarket guide
RISE & SHINE WITH
CE-APPROVED
CEREALS!
Start your day off just right – from corn flakes to
oatmeal, we’ve rounded up the cleanest and tastiest
breakfast fare on grocery-store shelves.
BY LAURA SCHOBER
FOOD FOR
LIFE EZEKIEL
4:9 ALMOND
SPROUTED WHOLE
GRAIN CEREAL
Loaded with nutrients
such as iron and potassium,
Food for Life Ezekiel 4:9
Almond Sprouted Whole
Grain Cereal is a deliciously
crunchy and nutty clean
choice. With a mere
3 grams of fat per 1/2 -cup
serving and packed with
fiber-rich whole grains
such as sprouted wheat,
sprouted barley and millet,
it’s a smart choice for your
waistline that will keep
you satiated throughout
the morning. Plus,
almonds are a rich source
of anti-inflammatory
vitamin E as well as
biotin, which is essential
for the metabolism of
carbohydrates and fats.
Nutrients per serving (½ cup):
CALORIES: 200, TOTAL FAT: 3 g,
SAT. FAT: 0 g, CARBS: 38 g,
FIBER: 6 g, SUGARS: <1g,
PROTEIN: 8 g,SODIUM: 190 mg,
CHOLESTEROL: 0 mg
26 Clean Eating SEPTEMBER 2014
KASHI ORGANIC
PROMISE
AUTUMN WHEAT
Bite-sized whole-grain
biscuits laced with a
touch of organic dried
cane syrup comprise
Kashi Organic Promise
Autumn Wheat, which
is a certified organic
and Non-GMO-Project–
verified cereal made from
wheat berries that are
steamed, shredded and
weaved before being
baked into bite-sized
biscuits. A low-fat choice
that offers 25% of your
daily value (DV) of fiber
and 50 grams of whole
grains per serving, this
cereal is a CE-approved
choice that offers both
great taste and plenty
of nutrients.
Nutrients per serving (29 biscuits):
CALORIES: 180, TOTAL FAT: 1 g,
SAT. FAT: 0 g, CARBS: 43 g,
FIBER: 6 g, SUGARS: 7 g,
PROTEIN: 6 g, SODIUM: 0 mg,
CHOLESTEROL: 0 mg
FARM TO TABLE
FOODS ORGANIC
APPLE RAISIN
WHOLE GRAIN
AND OATMEAL
Farm to Table Foods
uses traditional farming
methods that result in a
less-processed oatmeal
with a unique, grainy
texture and a richly
satisfying taste. Tart apple
and sweet raisins mingle
with golden flax, oats, rye,
barley and other organic
ingredients in this fiber-
rich, low-fat breakfast that
contains no sugar, sodium
or cholesterol. Top
this creamy CE-worthy
Organic Apple Raisin
Whole Grain and Oatmeal
with a clean sweetener
of your choice or enjoy
it by itself with a splash
of milk and a sprinkling
of cinnamon.
Nutrients per serving (1⁄3 cup):
CALORIES: 180, TOTAL FAT: 2.5 g,
SAT. FAT: 0 g, CARBS: 33 g,
FIBER: 6 g, SUGARS: 0 g,
PROTEIN: 5 g, SODIUM: 0 mg,
CHOLESTEROL: 0 mg
nE
lea
•C
ro ed
Ap p
S O
NATURE’S PATH
HONEY’D CORN
FLAKES
Made with honey, sea
salt, evaporated cane
juice, and organic corn
meal, Nature’s Path
Honey’d Corn Flakes
offers up 15% of your
DV of calcium and just
the right amount of
sweetness to kick off
your day. Compared
to some other brands
of corn flakes on the
market, Nature’s Path’s
version contains no
artificial colors or
preservatives. Low in
sugar and sodium,
these zero-fat corn
flakes meet CE
standards for their
bevy of nutritional
benefits and lip-
smacking taste.
Nutrients per serving (¾ cup):
CALORIES: 120, TOTAL FAT: 0 g,
SAT. FAT: 0 g, CARBS: 27 g,
FIBER: 1 g, SUGARS: 4 g,
PROTEIN: 2 g, SODIUM: 105 mg,
CHOLESTEROL: 0 mg
atin
g magazine
•
L
VA
EAL R
O F A PP
PURELY
ELIZABETH 
ANCIENT GRAIN
HOT CEREAL
6 GRAIN
Purely Elizabeth Ancient
Grain Hot Cereal 6 Grain
is a blend of organic
ingredients including
oats, chia, millet, quinoa
and kaniwa, a cousin
of quinoa that is high
in many nutrients,
including protein, amino
acids, zinc and iron. In
20 minutes, you can
have a nutritious,
creamy bowl of cereal
on the table – with nary
an artificial flavor or
preservative in sight. Just
one 1/3 -cup serving offers
10% of your DV of iron
and just 3.5 grams of
fat, making this hot
cereal a natural choice
for a CE Seal of Approval.
Nutrients per serving (1/3 cup):
CALORIES: 170, TOTAL FAT:
3.5 g, SAT. FAT: 0.5 g, CARBS:
30 g, FIBER: 5 g, SUGARS: 0 g,
PROTEIN: 7 g, SODIUM: 0 mg,
CHOLESTEROL: 0 mg
 cleaneatingmag.com
Improving your life one meal at a time!

Your Source For:

t Quick, easy & delicious recipes
t Budget-friendly meals
t Endless recipe slideshows
t Detailed meal plans
t Food & nutrition news you can use!
t Tips for healthier eating
t The hottest kitchen tools & gadgets

Follow
us on: cleaneatingmag.com
how to // kitchen tools

Clean &
Thai Rice INSTRUCTIONS:
ONE: Prepare noodles according
Noodle Salad to package directions. Drain and
WITH COCONUT LIME rinse with cold water; set aside
DRESSING to dry.

Green SERVES 2.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES .

INGREDIENTS:
TWO: Prepare dressing: In a
small jar with a tight-fitting lid,
combine coconut milk, lime
juice, oil and salt; seal and shake

Storage
• 2 oz brown rice maifun
noodles, aka brown rice vermi-
celli (TRY: Annie Chun’s Maifun
Brown Rice Noodles)
• 2½ tbsp coconut milk
well to combine. Divide among
2 small watertight storage
containers.
THREE: In 2 large storage
containers, divide half each of

Solutions
Make lunch fun again with these
• 2½ tsp fresh lime juice
• 1¼ tsp safflower oil
• Pinch sea salt
• ½ mango, peeled, pitted and
thinly sliced into 2-inch lengths
• ½ red bell pepper, seeded and
noodles, mango, bell pepper,
cucumber, avocado, jalapeño,
cilantro and cashews. (TIP: For
maximum freshness, chop avo-
cado and cilantro no more than
12 hours before serving.)

Clean Eating–approved storage
containers! Durable, safe and
attractive, they’re guaranteed to
add some oomph to your healthy
lunches and snacks.
BY GILEAN WATTS
thinly sliced into 2-inch lengths
• ½ small English cucumber,
seeded and thinly sliced into
2-inch lengths
• ½ avocado, peeled, pitted and
chopped
• ½ jalapeño chile pepper,
seeded and thinly sliced
• 2 tbsp roughly chopped fresh
FOUR: To serve, shake dressing
well and top salad with dressing,
then toss to coat.
NUTRIENTS PER SERVING
(½ RECIPE):
CALORIES: 329, TOTAL FAT: 16.5 g, SAT. FAT:
5 g, MONUNSATURATED FAT: 6.5 g,
POLYUNSATURATED FAT: 3 g, CARBS: 44 g,
FIBER: 8 g, SUGARS: 14 g, PROTEIN:
6 g, SODIUM: 72 mg, CHOLESTEROL: 0 mg

F
or most of us, lunchtime at work is tricky cilantro leaves
business. We do our best to prepare healthy, • 1 tbsp chopped raw
fresh meals at home for our families, but unsalted cashews (toasted,
if desired)
during a busy day at the office – when co-
workers and cravings start calling – it can be all too
easy to ditch the peanut butter sandwich in our lunch
box and run for the taco stand across the street. But
these convenience meals leave us tired and bloated
once lunchtime’s done – not to mention the toll they
take on our wallets.
At Clean Eating, we beat the need to eat
out by packing crave-worthy homemade lunches that
have us counting down the minutes until we can
crack open our lunch box. The key to pulling it off
is prepping in advance, so we rely on quality storage
containers to keep our food fresh for the days ahead.
And in our kitchens, plastic containers just won’t
do – they stain easily, aren’t ideal for reheating and
often contain harmful chemicals, such as bisphenol A
(BPA), a known toxin. Glass and toxin-free stainless
steel are better options, and we’ve sought out the very
best on the market for you. Plus, we’re giving you a
make-ahead lunch recipe, so you can put your storage
containers to use right away!

28 Clean Eating SEPTEMBER 2014


Skip eating
out, save
money and eat
deliciously clean!
Storage
Container
101
HOT STUFF. Always wear oven mitts
when retrieving glass containers from
the oven or microwave as glass heats up
fast and can burn you.
DOUBLE TAKE. When purchasing a set,
remember that the lids are counted as
an item, so your 20-piece set is really
only 10 containers.
SHAPE MATTERS. Choose square or
rectangle containers over round, as
these take up less space in your fridge
and lunch box.
RETHINK PLASTIC. Plastic storage con-
tainers may be cheap and lightweight,
but many contain harmful chemicals,
such as BPA, which can leach into your
food. Opt for BPA- and phthalate-free
FOOD PHOTOGRAPHY BY NATALIE PERRY
plastic containers, or even better, glass
or toxin-free stainless steel.
COOL IT. Let food cool in the container
before transferring it to the fridge or
freezer; otherwise, condensation will
build up under the lid, which contrib-
utes to spoilage and freezer burn.
1 Pyrex Snapware 10-Pc Glass Storage Set With Total
Solution Lids
Stackable freezer-, oven- and microwave-safe set comes
with one rectangular and four square glass containers in
sizes ranging from 1-cup to 6-cup capacity. PRO: Contain-
ers are shallow in height, which allow hot food to cool
quickly before refrigerating; BPA-free lids
BEST BUY
are airtight and leakproof. CON: Plastic lids
should be washed
in dishwasher’s
top rack or by
hand. $30,
worldkitchen.com
2 Kinetic Go Green GlassLock
This glass set includes three airtight and watertight storage
containers in 17-ounce, 41-ounce and 88-ounce size, ideal
for storing leftovers and taking meals
MOST VERSATILE
to go. PRO: Tempered glass is safe for
freezer and microwave use, and BPA-free
airtight lids keep food fresh for longer;
dishwasher-safe. CON: To prevent lids
from warping, remove them before mi-
crowaving. $43 per three-piece square
set, surlatable.com
3 LunchBots Stainless Steel Food
Container Primary Set
You’ll feel like a kid again toting these bento boxes to work!
The multicolor set of three comes with single, double and
triple compartment 20-ounce contain-
TRENDSETTER
ers. PRO: Built-in dividers keep multiple
foods in place without the need for sev-
eral containers; interiors are made with
durable stainless steel. CON: Lids are not
leakproof, so not ideal for liquids.
$52 per set of three, lunchbots.com
4 Wean Green Lunch Cubes
Don’t let the name fool you – these heavy-duty glass
storage containers aren’t just for babies. While popular
among moms for storing homemade baby food, the
larger 16-ounce cubes are the perfect size for portion-
TOP NOTCH
ing out lunches. PRO: Extra-thick tempered glass is five
times stronger than regular glass, and
watertight lids ensure liquids won’t leak;
heat-proof up to 250˚F. CON: Containers
are heavy – the 16-ounce cube weighs
nearly 1 pound when empty. $9.50 per
16-oz cube, weangreen.com
SEPTEMBER 2014 Clean Eating 29
eat smart // classics, only cleaner
The
One & Only
American Pie
With apple’s seasonality quickly fleeting,
it’s time for a new take on this
ultimate comfort dessert.
YOUR RESIDENT
FOODIE BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
JULIE O’HARA
E
very September, it never fails to
happen. You go to the farmers’
market or swing by your grocery
store and apples are everywhere you
look, replacing the fruits of summer.
Before you can miss the sweet berries
and stone fruits, you see new varieties
in a palette of warm fall colors. Sud-
denly, you can't wait to sink your teeth
into a crisp, tart apple. Next your mind
fills with the possibilities: apple pan-
cakes, muffins, cobblers and of course,
apple pie.
A crust to be reckoned with
Apple pie may not be the worst des-
sert for your waistline (that award goes
As a seasoned to deep-fried cheesecake), but there
writer and recipe is certainly room for improvement,
developer, CE’s
especially where the crust is concerned.
Resident Foodie
Julie O’Hara The traditional recipe aims for a rich,
has delved into flaky pastry on both the bottom and the
everything from
top of the pie, which means a lot of fat
restaurant reviews
(often from shortening) as well as empty
of tasty travel hot
spots to offering calories from white flour. I discovered
up her insider tips that neither one is necessary for a great
for preparing a crust. For my crust, I opted for egg yolk
deliciously clean
turkey dinner.
and safflower oil, along with yogurt and
Her work has vinegar for a tender texture.
also graced the Naturally, I substituted whole-wheat
pages of Shape, pastry flour for all-purpose. As pastry
National Geograph-
ic Traveler, SELF and flour has less protein than regular flour,
Vegetarian Times. it prevents the dough from getting tough
Plus, she blogs and chewy. I've always found regular
about cooking! pie crust to be a little bland, so the extra
aminglingoftastes.com
flavor that whole-wheat flour provides
30 Clean Eating SEPTEMBER 2014
is a delicious bonus. Since a lot of the
calories in this pie come from the crust,
I axed the top layer and opted for a mix
of cinnamon-scented oats and pecans,
which adds a lovely texture and cuts the
stress of dealing with pie dough in half.
The fruits of autumn
To develop a delicious filling, my
motto was “keep it simple.” Since the
apples are the crowning glory of this
recipe, I wanted to choose a crisp, soft
variety with the perfect balance of sweet
and tart. Not only that, but they had to
taste familiar and comforting, just like
your grandmother's apple pie tasted. For
me, Golden Delicious apples satisfy all
that criteria, and better yet, they're easy
to find at just about any supermarket.
For a hint of spice, I went with the classic
flavor pairing of apple and cinnamon.
Since my chosen apple variety isn't
overly tart, the filling still tastes pleas-
antly sweet, even though I cut down on
the added sweetener. In fruit pies, sugar
plays a role in how the juices thicken, so
organic evaporated cane juice was a bet-
ter choice than a liquid sweetener, such
as honey, or non-cane sugars like date or
maple. With the help of tapioca flour and
the natural pectin (a thickening agent) in
apples, the juices in my finished pie are
neither too jelly-like or too watery. Like
everything else about this healthy new
classic, I hope you'll agree that they're
just right.
A PERFECT PIE
Making a pie from scratch
can feel intimidating, but
it's really a piece of cake!
Here is a collection of the
best tips and tricks to
make the process go as
smoothly as possible.
PREP FOR A SUCCESSFUL
FILLING: If the apples are
sliced too thick, the crust
will overcook before they
become tender. Take the
time to keep the apples thin –
about 1/8 of an inch.
KEEP IT COLD: We really
mean it when we call for “ice
water,” so don't skip the
cubes. As soon as the dough is
mixed, quickly roll and fit into
the pie plate before it gets
warm and tears easily. Keep
in mind that the warmth will
transfer from your hands, so
handle dough minimally.
DON'T PANIC: If the dough
tears when you're working
with it, there's an easy fix.
Dip your finger in that leftover
ice water, barely moisten a
small scrap of dough and
place it over the hole. Dip a
dry finger into some flour
and pat it into place.
KNOW WHEN IT'S DONE:
Not only should the apples
feel tender yet still offer
resistance when pierced
(you don't want to make apple
sauce), but the liquid must be
bubbling. Only when it gets
hot enough to simmer will
the tapioca work to thicken
the juices.
TAKE YOUR TIME: Pie mak-
ing is most certainly a labor
of love. Take the time to as-
semble your ingredients, prep
as instructed and stay relaxed
enough to enjoy the process.
 Apple Pie
WITH PECAN OAT TOPPING
SERVES 10. HANDS-ON TIME: 40 MINUTES.
TOTAL TIME: 2 HOURS.
YOU SAVE: 203 CALORIES, 15 g TOTAL FAT,
7 g SUGARS
Top each piece with a dollop of Greek yogurt.
INGREDIENTS:
• Neutral flavored cooking spray (such
as grape seed or sunflower oil)
• 1½ cups whole-wheat pastry flour,
plus additional for dusting
• ¾ tsp sea salt, divided
• 1 large egg yolk
• 3 tbsp Greek yogurt
• 2 tbsp apple cider vinegar, divided
• 1 tbsp raw honey
• 3 tbsp safflower oil
• 6 Golden Delicious apples, peeled, cored
and thinly sliced (1/8-inch thick slices)
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
• ½ cup organic evaporated cane juice
• ¼ cup tapioca flour
• 1¼ tsp ground cinnamon, divided
• 1 oz unsalted raw pecans, chopped
(about ¼ cup, chopped)
• ¼ cup rolled oats (TRY: Bob’s Red Mill
Old Fashioned Rolled Oats)
INSTRUCTIONS:
ONE: Mist a 9-inch glass or ceramic pie dish
with cooking spray. In a food processor, pulse
pastry flour and ½ tsp salt until blended. Add
egg yolk, yogurt, 1 tbsp vinegar and honey
and pulse until combined. With processor
running, slowly pour oil through feed tube
and process until evenly combined. With
FOUR: Spoon apple mixture into crust,
spreading evenly. Sprinkle pecan mixture
processor running, add ½ tbsp ice water and over top. Cover loosely with foil. Bake in
process until dough begins to form a ball. If center of oven for 15 minutes, then reduce
after 20 seconds dough is dry or fails to form temperature to 350°F and bake for 45 to
a ball, add up to 1½ tbsp additional ice water 55 more minutes, until liquid is bubbling, crust
in ½-tbsp additions; stop blending as soon as is golden brown and apples offer only slight
dough begins to form a ball. (TIP: Make resistance when pierced with a paring knife.
sure your ice water is really cold; pour water Remove foil and cool on a wire rack for
into a glass with ice cubes before adding to 1½ hours. To serve warm, set aside on wire
the dough.) rack for at least 20 minutes.
TWO: Turn dough out onto a floured surface
and use your hands to pat into a thick disk.
Using a floured rolling pin, roll dough into a
Nutrients*: THEN AND NOW
Compared with a traditional
13- to 14-inch circle, about 1/8 - to ¼-inch thick.
Lightly fold dough in half to form a semicircle; apple pie**:
gently fold in half again to form a wedge. Nutritional
THEN NOW
Transfer to pie dish and gently unfold to cover, Facts
pressing into pie dish. Remove any overhang-
Calories 460 257
ing pieces and reserve for patching tears if
needed. Using your fingers, crimp the dough Total Fat (g) 23 8
along the rim of the dish. Freeze crust for Sat. Fat (g) 10 1
30 minutes to 1 hour. (MAKE AHEAD: Dough
Carbs (g) 60 46.5
can be made up to 5 days ahead. When dough
is frozen in pie plate, wrap securely in 2 layers Fiber (g) 2 5
of plastic wrap and keep frozen until ready to Sugars (g) 32 25
use; do not defrost first.)
Protein (g) 4 3
THREE: Preheat oven to 425°F. In a large bowl,
Sodium (mg) 230 146
stir together apples, cane juice, tapioca flour,
remaining 1 tbsp vinegar, 1 tsp cinnamon and Cholesterol (mg) 30 19
remaining ¼ tsp salt until combined. In a small *Serving size is 1/10 of pie
bowl, stir together pecans, oats and remaining ** The apple pie used for comparison is the
¼ tsp cinnamon. Classic Apple Pie from finecooking.com
SEPTEMBER 2014 Clean Eating 31
eat smart // complements
How to get the most for
your money when it comes
to critical nutrients.

Splurge
or Save?
$AVE on
Vitamin E and
Beta-Carotene
Americans in good health don’t
need to take supplements for
THE SMARTEST NUTRITION BUYS vitamin E and beta-carotene,
according to a recent report
3jDRcRYEfƔ
from the US Preventive Services
Task Force published in the
OPTIMAL HEALTH IS PRICELESS. But knowing how to allocate Annals of Internal Medicine. With
the vitamin, mineral and body-care dollars that get you there no clear link between synthetic
shouldn't be a mystery. The truth is, you can save money in sources and the prevention of
surprising ways by opting for natural sources of certain nutrients cancer or heart disease, skip
over supplements, for example, or by simply adjusting the timing the pricey products and SAVE
of your meals. On the other hand, it’s also worth splurging on with low-cost sunflower
certain good-for-you health products. Here’s a guide to getting seeds, sweet potatoes and
the most nutritional bang for your buck. carrots. They’re some of the
top whole-food ways to get
vitamin E and beta-carotene,
and sweet potatoes are on the
“Clean Fifteen” list of fruits and
vegetables with low levels of
pesticides.

SPLURGE on Vitamin C
The latest news on vitamin C? It may lower
your risk of stroke, according to a French
study presented at the 2014 meeting of
the American Academy of Neurology. But
instead of guzzling down sugar-loaded
juice or searching for low-cost supplements,
it’s wise to SPLURGE on papayas, oranges,
bell peppers and strawberries, all of which
French researchers ID’d as the best natural
sources of vitamin C.

GO ORGANIC when buying bell peppers and strawberries, as they remain on the Environmental
Working Group’s 2014 “Dirty Dozen Plus” list of the most pesticide-laden conventionally grown produce.

32 Clean Eating SEPTEMBER 2014

 SPLURGE on Iron
PIGGY BANK PHOTO AARON AMAT/SHUTTERSTOCK.COM, FRUIT PHOTO ALTA OOTSTHUIZEN/SHUTTERSTOCK.COM , PILL PHOTO OLEKSIY AUTOMONOV/SHUTTERSTOCK.COM, PIGGY BANK ICON REDKOALA/SHUTTERSTOCK.COM,

Those who are iron-deficient may want to SPLURGE on iron

supplements to potentially lower their risk of stroke, according to British
researchers. Their findings, published in February in PLOS One, indicate
that iron deficiency – prevalent in some 2 billion people worldwide –
may increase your chances of suffering a stroke by making your blood
SPLURGE
stickier and by making it more likely to have clots escape the lungs and
on organic
travel to the brain. But first, talk to your doc about your iron levels and
versions of
your hereditary risk for blood disorders and stroke. these foods*:
APPLES

STRAWBERRIES
$AVE on
$AVE on Diabetes GRAPES non-organic
Prevention CELERY
versions of
these foods*:
PEACHES
If you’re hoping to prevent diabetes, AVOCADOS
SPLURGE on consider skipping the $7 smoothies
SPINACH
SWEET CORN
Probiotics for SWEET BELL
BILL ICON DAVOODA/SHUTTERSTOCK.COM, CREAM ICON STOYANH/SHUTTERSTOCK.COM, FRUIT ICONS HAPPY ART/SHUTTERSTOCK.COM

and have a couple of eggs for breakfast PEPPERS

PINEAPPLES

Skin Health instead. A new University of Missouri NECTARINES

CABBAGE

Skin troubles such as acne study showed that women who (IMPORTED) SWEET PEAS
(FROZEN)
and rosacea can add up with consumed high-protein breakfasts CUCUMBERS
expensive treatments and ONIONS
visits to the dermatologist
maintained better insulin levels and CHERRY
TOMATOES ASPARAGUS
throughout the year. But glucose control.
a recent report from the SNAP PEAS MANGOS
American Academy of
Dermatology offers hope
And with the average (IMPORTED)
PAPAYAS
that those treatments might
benefit even more from a
cost of eggs ringing in at POTATOES
KIWI
HOT PEPPERS
SPLURGE by supplementing $2 a dozen, you'll SAVE KALE/COLLARD
EGGPLANT

with a daily probiotic in GRAPEFRUIT

addition to traditional acne
or rosacea therapy. Try a
daily supplement containing
Lactobacilli or Bifidobacteria,
or yogurts with live cultures.
The report’s researchers
confirm that Korean and
Italian study patients
experienced clearer skin after
taking probiotics or foods that
contained those cultures.
your wallet along with
your waistline.
$AVE on Muscle Relief and Performance
Sure, store shelves are stocked
with expensive, perfumed and
colored bath salts that promise
to whisk you away with relief
and recovery from sore muscles.
But you can actually SAVE
hundreds of dollars a year by
picking up a bulk box of Epsom
salts instead.
GREENS
CANTALOUPE
CAULIFLOWER
SWEET POTATOES
*Source: Environmental Working Group (ewg.org)
HOW IT WORKS:
The magnesium sulfate in
Epsom salts may help reduce
inflammation, and a new study
published in January 2014 in
the journal PLOS One indicates
that the compound can help
enhance exercise performance by
increasing glucose availability.  

SEPTEMBER 2014 Clean Eating 33

$ THE BUDGET ISSUE $

day budget recipes!

eek
10w
–
ure
at

fe
le
ub
Our Do
Super
Savings
Budget
Section-
Starts
HERE >>
Over the next
28 pages you'll
uncover a plethora
of vibrant and
varied meals that
prove once again
that eating clean
is neither boring,
bland nor costly.
Choose from 21
irresistible family
meals, all ringing
in at around $2.50
a plate and watch
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
your waistline
shrink – not
your wallet.
Recipe costs were
calculated based
on the average
American super-
market and do
Olive Relish–Topped
not include
Steak over
pantry staples.
Corn Basil Sauté
(see recipe, p.46)
COST PER FU LL
PLATE R ECIPE

$3.49 $13.94

MONDAY

TWO
Glorious Weeks of
BUDGET
DINNERS!
Liven up dinner tonight without breaking
the bank – our 10 delicious meals are all
designed to feed a family of 4 to make
mealtime a cinch.
RECIPES BY DINA CHENEY, PHOTOGRAPHY BY GIBSON & SMITH

SEPTEMBER 2014 Clean Eating 35

 Lime Pomegranate
Chicken Breasts
(see recipe, p.46)

TUESDAY

COST PER
PLATE FU LL
R ECIPE

$2.91 $11.62

COST PER FU LL
WEDNESDAY PLATE R ECIPE

$3.57 $14 .26

36 Clean Eating SEPTEMBER 2014

 PEA POWER:
This cold soup boasts sweet green peas as its main ingredient.
Green peas are packed with vitamin K, a nutrient that is
important for bone health as well as blood clotting.

Cool Minted Pea Soup

& Citrus Shrimp
(see recipe, p.47)

Chickpea
Fritters
(see recipe, p.45)

COST PER
THURSDAY PLATE
$3.84
FU LL
R ECIPE
$15.37

SEPTEMBER 2014 Clean Eating 37

 SUPER SELENIUM:
Chicken is brimming with selenium, a trace
mineral that helps regulate the thyroid.

COST PER FU LL
PLATE
Chicken Paillards FRIDAY R ECIPE

WITH PORCINI, RED WINE $3.34 $13.34

& BUTTER SAUCE
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 55 MINUTES.
An elegant, company-worthy dish, this chicken
garners its earthy flavor from dried porcini
mushrooms. Round out the meal with a side of
sautéed spinach.
INGREDIENTS:
• 4 boneless, skinless chicken breasts
(about 20 oz total)
• 2 tbsp fresh lemon juice
• ½ tsp sea salt, divided
• ¼ tsp fresh ground black pepper, divided
• 2 tsp safflower oil, divided
• 1 large shallot, minced
• 10 oz white button mushrooms, trimmed
and sliced ¼-inch-thick
• ¼ cup finely chopped fresh chives
• 3 tbsp dried porcini mushroom pieces
(about 0.3 oz)
• ½ cup fruity red wine (such as Merlot)
• 1 tsp raw honey
• 2 tsp organic unsalted butter, cold
INSTRUCTIONS:
ONE: Place chicken in a large zip-top plastic
bag and, using the smooth side of a meat
mallet, pound to ¼-inch thickness. Add
lemon juice, seal bag and marinate chicken
at room temperature for 15 minutes. Season
with ¼ tsp salt and 1/8 tsp pepper.
TWO: Heat a grill on medium-high and brush
grates with 1 tsp oil (or use a skillet or grill
pan on the stove top). Remove chicken from
bag, discarding excess lemon juice. Add
chicken to grill and grill, turning once, until
cooked through, about 10 minutes. Transfer
to a plate, cover and let rest for 3 minutes.
THREE: Meanwhile, in a medium nonstick
skillet on medium, heat remaining 1 tsp oil.
Add shallot and sauté for 2 minutes. Add
white mushrooms, 1/8 tsp salt and 1 pinch
pepper. Sauté until mushrooms are softened
and have released most of their juices,
about 8 minutes. Remove from heat and
stir in chives.
FOUR: Meanwhile, in a small saucepan, cover
porcini mushrooms with 1/3 cup boiling water.
Set aside for 10 minutes. Add wine and
honey and bring to a boil on medium-high.
Reduce heat to medium and simmer until
liquid is reduced by about two-thirds, 5 to
6 minutes. Remove from heat and whisk in
butter. Season with remaining 1/8 tsp salt and
pinch pepper. Divide chicken among serving
plates. Drizzle sauce over each serving. Serve
with sautéed mushrooms.
NUTRIENTS PER SERVING
(1 BREAST, 1 TBSP SAUCE, ¼ OF MUSHROOMS):
CALORIES: 231, TOTAL FAT: 7 g, SAT. FAT: 2 g, MONOUN-
SATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g,
CARBS: 9 g, FIBER: 2 g, SUGARS: 4.5 g, PROTEIN: 32 g,
SODIUM: 316 mg, CHOLESTEROL: 83 mg

38 Clean Eating SEPTEMBER 2014

 Mini
Meatloaves
(see recipe, p.46)

TUESDAY

COST PER
PLATE FU LL
R ECIPE

$3.65 $14.60

Chicken &
Red Apple Curry
(see recipe, p.45)

MONDAY

FU LL COST PER
R ECIPE PLATE
$9.57
$2.39
SEPTEMBER 2014 Clean Eating 39
 SLOPPY JOES HAVE NEVER BEAN BETTER:
COST PER FU LL These quick and easy sandwiches call for your choice of white beans –
WEDNESDAY PLATE R ECIPE navy or cannellini beans – which add both dietary fiber and protein to
$2.84 $11.35 this satisfying meal. Beans are also another way of getting antioxidants
in your diet, protecting your body’s cells against free radical damage.

Pork, Corn &

White Bean
Sloppy Joes
(see recipe, p.47)

40 Clean Eating SEPTEMBER 2014

Jerk Cod
WITH PEACH SALSA & COCONUT
BROWN RICE
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 1 HOUR, 20 MINUTES.
Take your family to the Caribbean tonight with
this island-inspired meal. For added flavor, try
adding chopped red onion and fresh cilantro to
the salsa. If your fishmonger hasn’t removed the
fine bones in your cod fillets, remove them after
cooking, as doing so prior to cooking could tear
the fish’s tender flesh.

INGREDIENTS:
• 1 cup long-grain brown rice (TRY: Lundberg
Organic Long Grain Brown Rice)
• ½ tsp plus 1/8 tsp sea salt, divided
• 4 tsp fresh lime juice plus zest of
1 lime, divided
• 1 tbsp unsweetened shredded coconut,
or to taste
• 1½ tsp minced garlic (about 2 cloves)
• 1 tsp fresh thyme leaves THURSDAY
• 1 tsp raw honey, divided
• ¼ tsp ground allspice
• 1/8 tsp red pepper flakes
COST PER
• 18 oz cod fillets, cut into 4 portions PLATE FU LL
R ECIPE
• 1 peach, diced
• 1 Roma tomato, seeded and diced
$3.60 $14.41
• 1 tsp coconut oil

INSTRUCTIONS:
ONE: In a medium pot on medium-high,
combine 2 cups water, rice and ¼ tsp salt.
Bring to a boil then immediately cover and
reduce heat to simmer on low until rice is
tender, 40 to 50 minutes. Remove pot from
heat and set aside, covered, for 10 minutes.
Fluff rice with a fork and stir in lime zest and
shredded coconut.
TWO: Meanwhile, in a medium baking dish,
whisk together 1 tbsp lime juice, garlic,
thyme, ½ tsp honey, allspice and pepper
flakes. Add cod and marinate for
15 minutes at room temperature, turning
over halfway.
THREE: In a medium bowl, combine peach,
tomato, remaining 1 tsp lime juice, reman-
ing ½ tsp honey and 1/8 tsp salt.
FOUR: In a medium nonstick skillet on me-
dium, heat oil. Add cod, discarding excess
marinade, and sprinkle with remaining
¼ tsp salt. Add to skillet and cook just until
opaque throughout and flakes easily with a
fork, about 3 minutes per side. If necessary,
gently pick out bones. Divide rice among
serving plates and top with cod fillets.
Spoon salsa over top.
NUTRIENTS PER SERVING
(1 FILLET, ¼ CUP SALSA, ¾ CUP RICE):
CALORIES: 304, TOTAL FAT: 4 g, SAT. FAT: 2 g, CARBS: 41 g,
FIBER: 4 g, SUGARS: 4 g, PROTEIN: 25 g, SODIUM: 379 mg,
CHOLESTEROL: 48 mg

SEPTEMBER 2014 Clean Eating 41

 FRIDAY

Chicken
Fried Rice
WITH MIXED VEGETABLES
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 35 MINUTES.
Brown rice stands in for white for a delicious
whole-grain take on this classic take-out meal.
To shorten the ingredient list even further, opt
for a bag of frozen stir-fry vegetables, thawed
and drained, to substitute for the carrot, bell
pepper and broccoli.
INGREDIENTS:
• Olive oil cooking spray
• 20 oz boneless, skinless chicken
breasts (about 4)
• 2 tbsp unsalted tomato paste
• 1 tbsp fresh lime juice
• 1 tbsp pure maple syrup
• 1 tbsp reduced-sodium soy sauce
• 1 tbsp red miso paste
• ¼ tsp red pepper flakes
• 1½ tsp sesame oil, divided
• 2 large eggs, whisked
• 2 cups cooked long-grain brown rice
(TIP: Rice should preferably be a day old
and cooked without the addition of salt.)
• 3 greens onions, thinly sliced (white and
light green parts)
• 2 carrots, peeled, trimmed and sliced
1
/8-inch thick
• 1 red bell pepper, seeded and diced
• 1 tbsp minced garlic (about 3 cloves)
• 2 tsp peeled and minced ginger
• 2 cups small broccoli florets (½-inch pieces)
INSTRUCTIONS:
ONE: Mist a grated broiler pan with cooking
spray and place over a large foil-lined bak-
ing sheet. Arrange chicken on broiler pan.
Position oven rack 6 inches below heating
element and preheat boiler to high. Broil
chicken, turning halfway, until no longer pink
in thickest part and juices run clear, about
12 to 14 minutes. Transfer to a cutting board,
cover and let rest for 5 minutes. Cut into
½-inch cubes.
COST PER
PLATE
$3.12
FU LL
R ECIPE
$12.49
TWO: Meanwhile, in a small bowl, whisk
together 2 tbsp water, tomato paste, lime
juice, maple syrup, soy sauce, miso and
pepper flakes. Set aside.
THREE: In a large nonstick skillet on medium,
heat ½ tsp oil. Add eggs and cook, without
stirring, until no longer runny, tilting pan
occasionally, to form a thin pancake, about
4 minutes. Transfer to a cutting board and cut
into ½-inch pieces.
FOUR: In skillet, heat another ½ tsp oil. Add
rice, onions, carrots, bell pepper, garlic and
ginger. Sauté until vegetables have slightly
softened, about 6 minutes. Add broccoli
and remaining ½ tsp oil and sauté until
broccoli is bright green and crisp-tender,
about 3 minutes. Add sauce and cook, stir-
ring, for 2 minutes. Stir in chicken and egg
and remove from heat.
NUTRIENTS PER SERVING (2½ CUPS):
CALORIES: 383, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONOUN-
SATURATED FAT: 3 g, POLYUNSATURATED FAT: 2.5 g,
CARBS: 37 g, FIBER: 5 g, SUGARS: 9 g, PROTEIN: 37 g,
SODIUM: 471 mg, CHOLESTEROL: 171 mg

42 Clean Eating SEPTEMBER 2014

 TWO-WEEK
SHOPPING LIST
YOUR
WEDNESDAY
Cut out this handy list and take it to the grocery store for stress-free shopping!
CHICKPEA
FRITTERS
WITH ARUGULA SALAD &
GRILLED WATERMELON
¼ large shallot ($0.30)
1 lemon ($0.65)
1/8 bunch fresh oregano ($0.15)
1 15-oz BPA-free can unsalted
chickpeas ($1.67)
½ cup whole-wheat bread
crumbs ($0.80)
2 oz feta cheese ($2.65)
1 large egg ($0.29)
1 small watermelon ($3.00)
4 cups baby arugula ($3.00)
½ small fennel bulb ($1.75)
PANTRY STAPLES
Safflower oil
Raw honey
Sea salt
FULL RECIPE: $14.26
COST PER PLATE: $3.57
MONDAY TUESDAY
OLIVE RELISH LIME
TOPPED STEAK POMEGRANATE
OVER CHICKEN
CORN BASIL BREASTS
SAUTÉ WITH HERBED FARRO
2 limes ($1.50)
¼ cup low-sodium chicken broth ($0.20)
2 tbsp pomegranate molasses ($0.70)
1 lb top round steak ($8.63)
20 oz boneless, skinless
1 large Roma tomato ($0.65)
chicken breasts ($5.60)
2 oz jarred roasted red pepper ($1.20)
1 cup farro ($1.25)
10 pimento-stuffed
¼ bunch fresh cilantro ($0.35)
green olives ($0.50)
½ bunch fresh mint ($0.85)
2 cups frozen or fresh corn kernels
(4 ears, if using fresh) ($1.76) 2 tbsp pomegranate seeds ($1.37)
½ bunch fresh basil ($1.00)
PANTRY STAPLES
Sea salt
PANTRY STAPLES
Ground cumin
Raw honey
Ground coriander
Sea salt
Fresh ground black pepper
Dried oregano
Olive oil cooking spray
Olive oil cooking spray
Olive oil FULL RECIPE: $11.62
Balsamic vinegar COST PER PLATE: $2.91
FULL RECIPE: $13.94
COST PER PLATE: $3.49
THURSDAY FRIDAY
COOL MINTED PEA CHICKEN
SOUP & CITRUS PAILLARDS
SHRIMP WITH PORCINI, RED WINE
& BUTTER SAUCE
WITH GARLIC PITA
4 boneless, skinless chicken breasts
3 cloves garlic ($0.10) (about 20 oz) ($5.60)
4 small whole-wheat pitas ($1.12) 1 lemon ($0.65)
2½ cups frozen peas ($1.70)
1 large shallot ($0.90)
2½ cups low-sodium chicken broth ($2.00)
10 oz white button
½ bunch fresh mint ($0.85) mushrooms ($1.99)
¼ bunch fresh basil ($0.50) ½ bunch fresh chives ($1.70)
1 navel orange ($1.25) ½ cup fruity red wine ($0.50)
1 lb frozen shrimp (16- to 20-count) ($7.85) 0.3 oz dried porcini mushroom
pieces ($2.00)
PANTRY STAPLES
Olive oil PANTRY STAPLES
Ground coriander Sea salt
Sea salt Fresh ground black pepper
Fresh ground black pepper Safflower oil
Organic unsalted butter
FULL RECIPE: $15.37
Raw honey
COST PER PLATE: $3.84
FULL RECIPE: $13.34
COST PER PLATE: $3.34
SEPTEMBER 2014 Clean Eating 43
 MONDAY TUESDAY WEDNESDAY

CHICKEN & RED MINI PORK, CORN &

APPLE CURRY
WITH ALMOND COUSCOUS
20 oz boneless, skinless
chicken breasts ($5.60)
2 red apples, such as Gala ($0.98)
4 green onions ($0.32)
1-inch piece ginger ($0.05)
1 cup low-sodium chicken broth ($0.80)
1 cup whole-wheat couscous ($1.25)
3 tbsp apple juice ($0.07)
2 tbsp blanched slivered almonds ($0.34)
2 tbsp unsweetened raisins ($0.16)
PANTRY STAPLES
White whole-wheat flour
Olive oil
Curry powder
Sea salt
FULL RECIPE: $9.57
COST PER PLATE: $2.39
MEATLOAVES
WITH ROASTED RED PEPPER GLAZE
& CHILE LIME POTATOES
1 7½-oz jar roasted red peppers ($3.19)
1 lime ($0.75)
20 oz Yukon Gold baby potatoes ($4.00)
1 lb lean ground beef ($4.50)
2/3 cup whole-wheat bread crumbs ($0.90)
¼ cup frozen corn kernels ($0.22)
2 tbsp unsalted tomato paste ($0.75)
1 large egg ($0.29)
PANTRY STAPLES
Raw honey
Olive oil cooking spray
Sea salt
Chile powder
FULL RECIPE: $14.60
COST PER PLATE: $3.65
WHITE BEAN
SLOPPY JOES
1 small red onion ($1.04)
2 garlic cloves ($0.10)
20 oz lean ground pork ($4.85)
1½ cups frozen or fresh corn kernels
(2 to 3 ears if using fresh) ($1.32)
1 15-oz BPA-free can unsalted
white beans (such as navy or
cannellini beans) ($1.67)
3 tbsp unsalted tomato paste ($1.13)
1 green onion ($0.08)
4 slices whole-wheat bread ($1.16)
PANTRY STAPLES
Safflower oil
Ground cumin
Sea salt
Raw honey
FULL RECIPE: $11.35
COST PER PLATE: $2.84

THURSDAY FRIDAY

JERK COD
WITH PEACH SALSA &
COCONUT BROWN RICE
1 cup long-grain brown rice ($0.80)
1 lime ($0.75)
1 peach ($1.21)
1 Roma tomato ($0.65)
18 oz cod fillets ($10.70)
2 cloves garlic ($0.10)
¼ bunch fresh thyme ($0.20)
PANTRY STAPLES
Sea salt
Unsweetened shredded coconut
Raw honey
Ground allspice
Red pepper flakes
Coconut oil
FULL RECIPE: $14.41
COST PER PLATE: $3.60
TWO-WEEK
SHOPPING LIST
CHICKEN FRIED
RICE
WITH MIXED VEGETABLES
20 oz boneless, skinless
chicken breasts ($5.60)
2 tbsp unsalted tomato paste ($0.75)
1 lime ($0.75)
2 large eggs ($0.58)
2/3 cup long-grain brown rice ($0.45)
2 carrots ($0.50)
1 red bell pepper ($1.17)
3 green onions ($0.25)
1-inch piece ginger ($0.05)
3 cloves garlic ($0.10)
1 head broccoli ($2.00)
1 tbsp red miso paste ($0.29)
YOUR

PANTRY STAPLES
Olive oil cooking spray
Red pepper flakes
Sesame oil
Pure maple syrup
Reduced-sodium soy sauce
FULL RECIPE: $12.49
COST PER PLATE: $3.12

44 Clean Eating SEPTEMBER 2014


Chickpea Fritters
WITH ARUGULA SALAD &
GRILLED WATERMELON
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 40 MINUTES.
This Greek-inspired recipe pairs tender chickpea
burgers with sweet, warm watermelon and a
crisp arugula and fennel salad. For added flavor,
add fennel fronds as a garnish.
INGREDIENTS:
• 1 tbsp plus 2 tsp finely chopped shallot
• 1 tbsp fresh lemon juice plus zest of
1 lemon, divided
• 1 tbsp safflower oil, divided
• 1 tbsp plus ½ tsp minced fresh
oregano leaves, divided
• 1 tsp raw honey
• ¼ tsp sea salt, divided
• 1 15-oz BPA-free can unsalted chickpeas
(aka garbanzo beans), drained and rinsed
(TRY: Eden Organic Garbanzo Beans)
• 2 oz feta cheese, crumbled
• 1 large egg, whisked
• ½ cup whole-wheat bread crumbs
• 4 to 8 small wedges watermelon
• 4 cups baby arugula
• ½ small fennel bulb, cored and thinly sliced
INSTRUCTIONS:
ONE: In a lidded jar, shake together shallot,
lemon juice, 2 tsp water, 2 tsp oil, 2 tsp
oregano, honey, and 1/8 tsp salt.
TWO: Preheat a grill on medium and brush
grates with ½ tsp oil (or use a grill pan on the
stove top). Meanwhile, in a medium bowl,
use a potato masher to mash chickpeas,
cheese, egg, bread crumbs, remaining
1½ tsp oregano and lemon zest. Mix well
and shape into a large ball. Divide ball into
4 patties, flattening each to ½-inch thick-
ness. In a medium nonstick skillet on
medium, heat remaining ½ tsp oil. Add
patties and cook until both sides are lightly
golden and cooked through, about 4 min-
utes per side.
THREE: To grill, add watermelon and season
with remaining 1/8 tsp salt; grill for about
2 minutes per side.
FOUR: In a medium bowl, toss together
arugula and fennel, then pour dressing
over top and toss. Divide salad, watermelon
wedges and fritters among serving plates.
NUTRIENTS PER SERVING (1 FRITTER, ¼ OF
SALAD AND WATERMELON):
CALORIES: 299, TOTAL FAT: 10 g, SAT. FAT: 3 g, MONO-
UNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 4 g,
CARBS: 46 g, FIBER: 9 g, SUGARS: 19 g, PROTEIN: 13 g,
SODIUM: 336 mg, CHOLESTEROL: 59 mg
LOVE YOUR LEGUMES:
Chickpeas are rich in folate, or vitamin B9,
a water-soluble vitamin that is key for the
proper development of red blood cells. Fo-
late also helps to break down the amino acid
homocysteine in the body, the accumulation
of which is linked to cardiovascular disease.
Chicken & Red
Apple Curry
WITH ALMOND COUSCOUS
SERVES 4. HANDS-ON TIME: 40 MINUTES.
TOTAL TIME: 50 MINUTES.
A double dose of apple flavor – in the form of
fresh fruit and juice – adds sweetness to this
quick weeknight curry. For added color, stir in
chopped cilantro to the couscous.
INGREDIENTS:
• 20 oz boneless, skinless chicken breasts,
cut into ½-inch cubes
• 3 tbsp white whole-wheat flour
• 1½ tsp olive oil, divided
• 1 tsp curry powder
• ½ tsp sea salt, divided
• 2 red apples (such as Gala), cut into
½-inch pieces
• 1/3 cup thinly sliced green onions (white
and light green parts), plus 2 tbsp for
garnish (dark green part), divided
• 2 tsp peeled and minced ginger
• 1 cup low-sodium chicken broth
• 3 tbsp apple juice
• 2 tbsp unsweetened raisins
• 1 cup whole-wheat couscous
• 2 tbsp blanched slivered almonds,
lightly toasted
INSTRUCTIONS:
ONE: In a medium bowl, toss chicken with
flour to coat. In a medium nonstick skillet
on medium, heat ½ tsp oil. Add chicken
along with any excess flour from bowl, curry
powder and ¼ tsp salt. Sauté until chicken is
golden brown and almost cooked through,
about 8 minutes. Transfer chicken to a plate
and cover to keep warm. To same skillet
on medium, add apple, 1/3 cup onions and
ginger and sauté until apples are just tender,
about 5 minutes. Add broth, apple juice and
raisins. Bring to a simmer and return chicken
to skillet. Cover and simmer over medium-
low for 10 more minutes.
TWO: Meanwhile, to a medium heat-proof
bowl, add couscous. Pour 2 cups boiling
water over couscous, stirring in remaining
¼ tsp salt. Cover bowl and set aside for 5 to
7 minutes. Fluff couscous with a fork and stir
in remaining 1 tsp oil and almonds.
THREE: Divide couscous and chicken mix-
ture mixture among serving bowls. Garnish
with remaining 2 tbsp onion.
NUTRIENTS PER SERVING (1¼ CUPS CURRY
AND 1 CUP COUSCOUS):
CALORIES: 440, TOTAL FAT: 8.5 g, SAT. FAT: 1 g, MONO-
UNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 56 g, FIBER: 9 g, SUGARS: 14 g, PROTEIN: 39 g,
SODIUM: 429 mg, CHOLESTEROL: 91 mg
GET YOUR APPLE A DAY:
Apples contain health-promoting flavonoids
such as quercetin, which help protect the
body’s cells and genetic material (DNA)
from free radical damage. Quercetin is
more plentiful in the apple’s skin, so it’s
best not to peel them!
SEPTEMBER 2014 Clean Eating 45

Olive Relish
Topped Steak over
Corn Basil Sauté
SERVES 4. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 35 MINUTES (PLUS OVERNIGHT
MARINATING TIME).
Olives, roasted red peppers and tomatoes
combine for a flavorful condiment to this
juicy steak. Since top round is a lean, relatively
tough cut, be sure to marinate it overnight
to tenderize the meat. Here we use the broiler
to cook the steak, but a grill would work
equally well.
INGREDIENTS:
• ¼ cup plus 2 tbsp balsamic vinegar, divided
• ¼ cup low-sodium chicken broth
• 1 lb top round steak (½- to ¾-inch thick),
trimmed of fat and cut into 4 portions
• 10 pimento-stuffed green olives, finely
chopped
• 1 large Roma tomato, seeded and finely
chopped
• 6 tbsp finely chopped jarred roasted red
pepper (1 pepper or 2 oz)
• 1 tsp raw honey
• ½ tsp sea salt, divided
• ¼ tsp dried oregano
• Olive oil cooking spray
• 1 tsp olive oil, divided
• 2 cups frozen corn kernels, thawed
and drained (or 4 ears, shucked and
kernels removed)
• 16 large fresh basil leaves, cut into thin
strips (about 2½ tbsp)
INSTRUCTIONS:
ONE: Into a large zip-top plastic bag, pour
¼ cup vinegar and broth. Add steaks, seal bag
and marinate overnight in the refrigerator.
TWO: In a medium bowl, combine olives,
tomato, pepper, honey and remaining 2 tbsp
vinegar. Set aside.
THREE: Remove steaks from bag, discarding
excess marinade. Season steaks with
¼ tsp salt and oregano. Position oven rack
6 inches below heating element and preheat
broiler to high. Mist a grated broiler pan with
cooking spray and place over a large foil-
lined baking sheet. Arrange steaks on broiler
pan. Broil steaks for 6 to 8 minutes, turning
halfway, or to desired doneness. Remove
steaks from oven, cover and let rest for 5 min-
utes. With a serrated knife, thinly slice steak
diagonally against the grain.
46 Clean Eating SEPTEMBER 2014
FOUR: In a medium nonstick sauté pan on
medium, heat oil. Add corn and remaining
¼ tsp salt and sauté until slightly tender,
about 3 minutes. Remove from heat and
stir in basil.
FIVE: Divide steak and relish among serving
plates, spooning some relish juices over
meat. Serve with corn mixture.
NUTRIENTS PER SERVING (4 OZ STEAK
AND ¼ OF RELISH AND CORN):
CALORIES: 275, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONO-
UNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 20 g, FIBER: 2.5 g, SUGARS: 6 g, PROTEIN: 30 g,
SODIUM: 520 mg, CHOLESTEROL: 75 mg
BENEFICIAL BEEF:
Beef is one of the top sources of zinc, a
mineral that is key to maintaining a healthy
immune system. We suggest opting for grass-
fed beef as research shows that it contains
more nutrients, such as carotenoids.
Lime Pomegranate
Chicken Breasts
WITH HERBED FARRO
SERVES 4. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 55 MINUTES.
This herbed farro is reminiscent of Middle Eastern
tabbouleh – try stirring in some diced tomato
and cucumber if you have them on hand.
INGREDIENTS:
• ¼ cup fresh lime juice plus 1 tbsp zest,
divided
• 2 tbsp pomegranate molasses
(TIP: Purchase a premade molasses, or make
your own with our easy recipe online at
cleaneatingmag.com/september-2014.)
• 4 boneless, skinless chicken breasts
(20 oz total)
• ¾ tsp sea salt, divided
• ¼ tsp fresh ground black pepper, divided
• ¼ tsp ground cumin
• ¼ tsp ground coriander
• Olive oil cooking spray
• 1 cup farro, rinsed
• ¼ cup fresh cilantro leaves, finely chopped
• ¼ cup fresh mint leaves, finely chopped
• 2 tbsp pomegranate seeds, optional
INSTRUCTIONS:
ONE: In a medium baking dish, whisk to-
gether lime juice and molasses. Add chicken
and marinate at room temperature for
15 minutes, turning over halfway. Shake off
and discard marinade. Season chicken with
¼ tsp salt, 1/8 tsp pepper, cumin and cori-
ander. Position oven rack about 6 inches
below heating element and preheat broiler
to high. Mist a grated broiler pan with cook-
ing spray and place over a large foil-lined
baking sheet. Arrange chicken on broiler
pan and broil until no longer pink in thick-
est part and juices run clear, turning over
halfway, about 12 to 14 minutes.
(NOTE: Watch carefully to prevent burning;
switch to baking in a 350°F to 400°F oven if
molasses appears to be burning.)
TWO: Meanwhile, to a medium saucepot,
add farro, ¼ tsp salt and 2 cups water; cover
and bring to a boil. Reduce heat to low,
cover and simmer until farro is tender and
liquid is absorbed, about 30 minutes. Drain
in a colander and transfer farro to a large
bowl. Stir in lime zest, remaining ¼ tsp salt,
remaining 1/8 tsp pepper, cilantro, mint and
pomegranate seeds (if using). Serve chicken
with farro.
NUTRIENTS PER SERVING
(1 CHICKEN BREAST AND ¼ OF FARRO):
CALORIES: 334, TOTAL FAT: 4.5 g, SAT. FAT: 1 g, MONO-
UNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,
CARBS: 36 g, FIBER: 6 g, SUGARS: 1 g, PROTEIN: 35 g,
SODIUM: 432 mg, CHOLESTEROL: 78 mg
Mini Meatloaves
WITH ROASTED RED PEPPER GLAZE
& CHILE LIME POTATOES
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 1 HOUR, 5 MINUTES.
Lime, honey and roasted red peppers are
combined to make a savory-sweet glaze for our
modern take on meatloaf. Bake the meatloaves
on the bottom rack and the potatoes on the top
rack so they’ll be done at the same time. If you
have some chopped fresh cilantro on hand, add
as a colorful garnish.
INGREDIENTS:
• 1 7½-oz jar roasted red peppers, drained,
half left whole and other half finely
chopped (1/3 cup chopped), divided
• 1 tsp fresh lime juice plus zest of
1 lime, divided
• 1 tsp raw honey
• Olive oil cooking spray
• 20 oz Yukon Gold baby potatoes, halved
(or quartered if large)
• ½ tsp sea salt, divided
• ½ tsp chile powder, divided
• 1 lb lean ground beef
• 2/3 cup whole-wheat bread crumbs
• ¼ cup frozen corn, thawed and drained
• 2 tbsp unsalted tomato paste
• 1 large egg, whisked
INSTRUCTIONS:
ONE: Preheat oven to 375°F. Prepare pepper
glaze: In a small food processor, blend whole
peppers, 1 tbsp water, lime juice and honey
until smooth, about 20 seconds.
TWO: Line a large, rimmed baking sheet
with foil and mist with cooking spray. In a
medium bowl, mix potatoes with ¼ tsp
each salt and chile powder; mist potatoes
with cooking spray and stir again. Spread
potatoes on sheet. Roast until tender and
slightly golden, stirring halfway, about
35 minutes. Return potatoes to bowl and
gently toss with lime zest.
THREE: Meanwhile, in a large bowl, gently
knead together beef, bread crumbs, corn,
tomato paste, egg, remaining chopped
peppers and remaining ¼ tsp each salt and
chile powder; combine mixture just until it
holds together.
FOUR: Mist 4 8-oz ramekins with cooking
spray. Divide beef mixture among ramekins
and gently pack them. Using a pastry or
silicone brush, brush tops of meatloaves with
pepper glaze. Place ramekins on a baking
sheet and bake until cooked through, about
30 minutes. Let cool slightly, and then use
tongs to transfer ramekins to plates. Serve
with potatoes.
NUTRIENTS PER SERVING (1 RAMEKIN AND
1 CUP POTATOES):
CALORIES: 379, TOTAL FAT: 14 g, SAT. FAT: 5 g, MONO-
UNSATURATED FAT: 6 g, POLYUNSATURATED FAT: 1 g,
CARBS: 37 g, FIBER: 5 g, SUGARS: 3 g, PROTEIN: 28.5 g,
SODIUM: 494 mg, CHOLESTEROL: 120 mg
Cool Minted Pea
Soup & Citrus
Shrimp
WITH GARLIC PITA
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 50 MINUTES.
Cool aromatic soup with green peas and fresh
mint and basil contrasts with zesty orange
sautéed shrimp in this light meal.
INGREDIENTS:
• 1 tbsp minced garlic (about 3 cloves)
• 4 tsp olive oil
• 4 small whole-wheat pitas, quartered
• 2½ cups frozen peas, thawed and
drained (TRY: 365 Everyday Value
Organic Frozen Peas)
• 2½ cups low-sodium chicken broth
• ¼ cup fresh mint leaves
• ¼ cup fresh basil leaves
• 4 tbsp juice plus zest of 1 navel
orange, divided
• ¾ tsp ground coriander, divided
• ½ tsp sea salt, divided
• ¼ tsp fresh ground black pepper, divided
• 1 lb frozen shrimp (16- to 20-count;
peeled, deveined and with tails), thawed
and drained
INSTRUCTIONS:
ONE: Preheat oven to 400°F. Prepare garlic
oil: In a small bowl, whisk together garlic and
oil. Set aside for 20 minutes. Arrange pitas on
a foil-lined baking sheet and brush with
1 tsp garlic oil. Bake until warm, about
10 minutes. Set aside.
TWO: Meanwhile, to a blender, add peas,
broth, mint, basil, 2 tbsp orange juice, ½ tsp
coriander, ¼ tsp salt and 1/8 tsp pepper. Blend
until smooth, about 1 minute.
THREE: In a medium baking dish, whisk
together orange zest and remaining 2 tbsp
orange juice. Add shrimp and marinate at
room temperature for 10 minutes. In a
medium nonstick skillet on medium, heat
½ tsp garlic oil. Remove shrimp from
marinade, discarding excess marinade. Add
shrimp and remaining garlic oil, remaining
¼ tsp coriander, ¼ tsp salt and 1/8 tsp pepper.
Cook just until shrimp turn pink and are
opaque throughout, about 5 minutes, flip-
ping over halfway.
FOUR: Divide pitas and shrimp among
plates. Ladle soup into small bowls and
place bowls onto plates.
NUTRIENTS PER SERVING (1 CUP SOUP,
1 PITA, 4 TO 5 SHRIMP):
CALORIES: 300, TOTAL FAT: 7 g, SAT. FAT: 1 g, MONOUN-
SATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 32 g, FIBER: 7 g, SUGARS: 5 g, PROTEIN: 30 g,
SODIUM: 589 mg, CHOLESTEROL: 159 mg
Pork, Corn & White
Bean Sloppy Joes
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
This kid-friendly dish is both satisfying and
extra-easy to prepare. Ground chicken or beef
can be substituted for pork.
INGREDIENTS:
• 1 tsp safflower oil
• 1 small red onion, finely chopped
• 1½ tsp minced garlic (about 2 cloves)
• ½ tsp ground cumin
• ½ tsp sea salt
• 20 oz lean ground pork
• 1½ cups frozen corn kernels, thawed
and drained (or 2 to 3 ears corn, shucked
and kernels removed)
• 1 15-oz BPA-free can unsalted white
beans (such as navy or cannellini beans),
drained and rinsed
• 3 tbsp unsalted tomato paste
• 1 tbsp raw honey
• 4 slices whole-wheat bread, toasted
• 1 green onion, thinly sliced (dark and
light green parts)
INSTRUCTIONS:
ONE: In a medium nonstick skillet on medium,
heat oil. Add red onion, garlic, cumin and salt
and sauté until onion has softened, about
3 minutes. Add pork and cook until opaque,
breaking up with a wooden spoon, about
8 minutes. Stir in corn and cook for 2 minutes.
Stir in beans, tomato paste and honey.
Cook, stirring, for 1 more minute.
TWO: Arrange 1 slice of toast on each serving
plate. Top with pork mixture and sprinkle
with green onion.
NUTRIENTS PER SERVING (1 SLICE TOAST AND
¼ OF PORK MIXTURE):
CALORIES: 440, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONOUN-
SATURATED FAT: 3 g, POLYUNSATURATED FAT: 2.5 g,
CARBS: 51 g, FIBER: 9 g, SUGARS: 11 g, PROTEIN: 43 g,
SODIUM: 450 mg, CHOLESTEROL: 84 mg
SEPTEMBER 2014 Clean Eating 47
$ THE BUDGET ISSUE $

Crunchy
Thai
Black Rice
Salad
(see recipe, p. 50)

COST PER
SERVING
$3.25

COST PER
SERVING
$1.63

Sweet Potato
Breakfast Burritos
(see recipe, p. 50)

48 Clean Eating SEPTEMBER 2014

 Grab
and Go
Breakfasts,
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY

Lunches and
Snacks
DON’T LET A BUSY SCHEDULE THROW OFF YOUR
HEALTHY-EATING PLAN. THESE MOUTHWATERING
BREAKFASTS, LUNCHES AND SNACKS ARE ALL PACKED
AND READY TO TAKE ON THE ROAD FOR YOUR MOST
CONVENIENT MEAL PLANNING YET.
RECIPES BY CARA LYONS, PHOTOGRAPHY BY GIBSON & SMITH

THIS WEEK'S MENU:

Quinoa Crunch Yogurt Parfaits
Sweet Potato Breakfast Burritos
PB & J Freezer Smoothie Packs
Crunchy Thai Black Rice Salad
with Peanut Ginger Dressing
Coconut Tofu Dippers
with Mango Curry Sauce
Chunky Chickpea
Salad Romaine Boats

SEPTEMBER 2014 Clean Eating 49

recipes
Make
AHEAD
Sweet Potato
Breakfast Burritos
SERVES 4. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 35 MINUTES (PLUS HEATING TIME WHEN
READY TO EAT).
TOTAL COST $6.50
If you’re in the habit of grabbing a hot egg
sandwich on your way to work, this is the
breakfast for you. Make these burritos in
advance, then wrap them up and freeze. When
you wake up in the morning, simply pop one
in the oven to heat while you’re getting ready,
then take it with you on the go – it’s genius!
INGREDIENTS:
• 2 tsp olive oil
• 1 small sweet potato, peeled and diced
• 1 small yellow onion, chopped
• ¾ cup frozen, sliced tricolor bell peppers,
thawed
• 2 cups packed baby spinach,
roughly chopped
• 1 tsp chile powder
• 2 large eggs, beaten
• 2 large egg whites, beaten
• 4 9- or 10-inch whole-wheat tortillas
• 1 oz shredded cheddar cheese
INSTRUCTIONS:
ONE: In a medium skillet on medium, heat
oil. Add potato, onion and bell peppers, and
sauté for about 8 minutes, stirring occasionally,
until potatoes are tender and onions are
translucent. Add spinach and chile powder;
sauté for 2 minutes more.
TWO: Increase heat to medium high. Add eggs
and egg whites. Cook for 3 minutes, stirring
frequently, until eggs are cooked through. Turn
off heat and let cool for about 10 minutes.
50 Clean Eating SEPTEMBER 2014
THREE: Tear off 4 16-inch rectangles of
foil and lay 1 tortilla on top of each. Divide
egg mixture evenly into the center of each
tortilla. Sprinkle evenly with cheese. To wrap,
fold edges in, then roll forward tightly. Wrap
burrito tightly in foil. (NOTE: Alternatively,
line with parchment paper and then wrap
in foil.)
FOUR: Place wrapped burritos in a large zip-
top freezer bag and freeze for up to
3 months. To serve, preheat oven to 400°F.
Place a burrito, still wrapped, on a baking
sheet and bake for 35 minutes. Use tongs
to transfer wrapped burrito to a paper bag
and take on the go. (NOTE: Baked burritos
will stay warm for 15 to 20 minutes; they can
be eaten on the go or when you get to work.
If reheating in the microwave, make sure to
remove foil first.)
NUTRIENTS PER SERVING (1 BURRITO):
CALORIES: 255, TOTAL FAT: 10 g, SAT. FAT: 3 g,
MONOUNSATURATED FAT: 5 g, POLYUNSATURATED
FAT: 2 g, CARBS: 38 g, FIBER: 15.5 g, SUGARS: 7 g, PROTEIN:
17 g, SODIUM: 465 mg, CHOLESTEROL: 100 mg
Crunchy T hai Black
Rice Salad
with Peanut Ginger Dressing
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 1 HOUR (PLUS COOLING TIME).
TOTAL COST $12.99
Crunchy radish, carrots, cabbage and bell
pepper are combined with black rice and
edamame for a vibrant and satisfying
lunchtime salad. The best part is that you
can pack it into a glass jar up to 5 days in
advance – since the dressing only touches
the heartiest vegetables, there is no risk of
having a soggy salad!
INGREDIENTS:
• 1 cup black rice, rinsed
• 2 cups frozen shelled edamame
• 4 large carrots, peeled and diced
• 1 small bunch radishes (about 6),
trimmed and sliced
• 4 cups chopped red cabbage
• 1 large red bell pepper, seeded
and diced
• 6 scallions, sliced thinly (light
green parts)
DRESSING
• 6 tbsp coconut milk
• ¼ cup packed fresh cilantro leaves
• 2 tbsp natural unsalted creamy peanut
butter (TRY: Once Again Organic
Creamy Peanut Butter No Salt Added)
• 2 tbsp fresh lime juice
• 1 tbsp grated fresh ginger
• 1 tbsp reduced-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp raw honey
• 1 tsp toasted sesame oil
EQUIPMENT:
• 6 32-oz glass jars with lids
INSTRUCTIONS:
ONE: Cook rice according to package
directions. Spread cooked rice in an even
layer on a large plate or rimmed baking
sheet to cool completely. (MAKE AHEAD:
Make rice up to 1 day before prepping
the rest of the salad.)
TWO: Meanwhile, cook edamame
according to package directions. Drain,
rinse in cold water, and set aside to cool.
THREE: Prepare dressing: In a small
blender or food processor, blend all
dressing ingredients until smooth.
FOUR: Divide dressing among glass
jars. Layer ingredients, dividing evenly
among jars, in the following order:
carrots, radishes, cabbage, edamame,
bell pepper, scallions and rice.
(NOTE: There will be a little bit of space
at the top, which allows you to shake
up ingredients with the dressing when
ready to eat.) Screw on lids and
refrigerate for up to 5 days. When ready
to serve, shake ingredients thoroughly
and pour into a bowl.
NUTRIENTS PER SERVING (1 JAR):
CALORIES: 435, TOTAL FAT: 15 g, SAT. FAT: 5.5 g,
MONOUNSATURATED FAT: 3 g, POLYUNSATURATED
FAT: 2.5 g, CARBS: 68 g, FIBER: 12 g, SUGARS: 17 g,
PROTEIN: 16 g, SODIUM: 226 mg, CHOLESTEROL: 0 mg
 IMPROVE YOUR LIFE:
With only 262 calories per serving, our Chunky
Chickpea Salad Boats are a rich source of potassium,
Quinoa a mineral that’s essential to nerve health and also
Crunch Yogurt plays a role in maintaining healthy blood pressure.
Parfaits
(see recipe, p. 53)

COST PER
SERVING
$2.22

COST PER
SERVING
$2.07

Chunky
Chickpea Salad
Romaine Boats
(see recipe, p.53)

SEPTEMBER 2014 Clean Eating 51

A little  IOD[VHHG goes a long way.

Җax seeds

select almonds

crunchy clusters

When you add flax seeds to our Non-GMO Projectt

Verified cereal, you end up with a delicious bowl
of goodness. And when you create this kind of
positivity, the effect could go on and on and on.

®, TM, © 2014 Kashi Company

Chunky Chickpea
Salad Romaine Boats
SERVES 3. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 20 MINUTES.
TOTAL COST $13.33
Store-bought granola usually contains
a whack of refined sugar that takes your
blood sugar on a roller-coaster ride. In
our recipe, we eliminate the white stuff
4XLQRD
JHWVQXWULWLRQUROOLQJ
by making our granola from scratch using
TOTAL COST $6.22 quinoa, oats, coconut and applesauce.
This protein-rich chickpea salad is Layered with fresh blueberries and a
brimming with Mediterranean flavors such drizzle of maple syrup, it’s a gluten-free
as zesty lemon, parsley and olives. breakfast that’s easy to grab and go.

INGREDIENTS: INGREDIENTS:
9 1 15-oz BPA-free can unsalted chickpeas, 9 ½ cup dry quinoa
drained and rinsed
9 ½ cup rolled oats
9 2 scallions, thinly sliced
9 ¼ cup unsweetened shredded coconut
9 1 plum tomato, seeded and
9 2 tbsp black or white chia seeds
finely chopped
(TRY: Barlean’s Organic Chia Seed)
9 ½ cup seeded and finely chopped
9 ½ tsp ground ginger
red bell pepper
9 ½ tsp ground cinnamon
9 ½ cup chopped fresh flat-leaf
parsley leaves 9 ¼ cup unsweetened applesauce

9 ¼ cup chopped pitted dates 9 1 egg white

9 ¼ cup fresh lemon juice 9 Olive oil cooking spray

9 3 tbsp finely chopped pitted 9 3 cups plain yogurt

Kalamata olives
9 ½ tbsp olive oil
9 ¼ tsp ground cinnamon
9 Pinch sea salt
9 9 to 12 romaine leaves, rinsed and dried
INSTRUCTIONS:
ONE: In a large bowl, coarsely mash
chickpeas with a potato masher to a
chunky consistency.
TWO: Add scallions, tomato, bell pepper,
parsley, dates, lemon juice, olives, oil,
cinnamon and salt. Stir gently to combine.
Divide mixture among 3 8-oz jars or
containers with lids.
THREE: Divide romaine among paper
towel–lined zip-top bags. Refrigerate
chickpea portions and romaine for up to 3 days.
NUTRIENTS PER SERVING (1 CUP SALAD AND
3 TO 4 ROMAINE LEAVES):
CALORIES: 262, TOTAL FAT: 6 g, SAT. FAT: 1 g,
MONOUNSATURATED FAT: 3 g, POLYUNSATURATED
FAT: 1 g, CARBS: 44 g, FIBER: 11 g, SUGARS: 13 g, PROTEIN:
11 g, SODIUM: 213 mg, CHOLESTEROL: 0 mg
9 3 tsp pure maple syrup, or to taste
9 3 cups blueberries
EQUIPMENT:
9 6 12-oz glass jars with lids
INSTRUCTIONS:
ONE: Preheat oven to 300°F and line a
9 x 13-inch rimmed baking sheet with
parchment paper.
TWO: In a large bowl, combine quinoa,
oats, coconut, chia, ginger and cinnamon.
Stir to combine. Mix in applesauce. In a
small bowl, beat egg white with a fork until
foamy. Stir into quinoa mixture. Spread
mixture on sheet in an even layer. Mist with
cooking spray. Bake for 45 to 50 minutes,
stirring every 10 minutes, until browned
and almost crisp. Remove from oven and 1HZ
set aside to cool in tray, about 20 minutes
(it will crisp up further upon cooling).
THREE: Spoon ½ cup yogurt into each jar.
Drizzle ½ tsp maple syrup over yogurt in
each jar. Top each with ½ cup blueberries
and 1/3 cup quinoa crunch. Screw on lids and
®, TM, © 2014 Kashi Company

refrigerate for up to 4 days.

Quinoa Crunch NUTRIENTS PER SERVING (1 JAR):

CALORIES: 252, TOTAL FAT: 9 g, SAT. FAT: 5 g, MONOUN-

Yogurt Parfaits SATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g,

CARBS: 36 g, FIBER: 5 g, SUGARS: 17 g, PROTEIN: 9 g,
SERVES 6. HANDS-ON TIME: 20 MINUTES. SODIUM: 69 mg, CHOLESTEROL: 16 mg
TOTAL TIME: 1 HOUR, 5 MINUTES
(PLUS COOLING TIME).
recipes
PB & J Freezer
Smoothie Packs
MAKES 4 SMOOTHIE PACKS (EACH PACK MAKES
2 12-OZ SMOOTHIES). HANDS-ON TIME: 10 MIN-
UTES. TOTAL TIME: 10 MINUTES.
TOTAL COST $10.82
Smoothies just got easier with our make-
ahead packs – simply pile the ingredients
into freezer bags, then when you’re ready,
add to a blender with almond milk.
INGREDIENTS:
• 4 cups frozen mixed berries
• 2 large bananas, peeled and halved
• 4 tbsp natural unsalted creamy
peanut butter
• 8 pitted dates (Deglet Noor variety)
(NOTE: You can substitute with Medjool
dates but they tend to be larger, so reduce
the amount by roughly half if using.)
• 8 tbsp black or white chia seeds (NOTE:
Either ground or whole chia will work here.)
• 4 cups packed baby spinach
• 4 cups unsweetened plain almond milk
(TIP: If desired, you can replace with water.)
INSTRUCTIONS:
ONE: In each of 4 large zip-top freezer
bags, place 1 cup berries, ½ banana, 1 tbsp
peanut butter, 2 dates, 2 tbsp chia and 1 cup
spinach. Squeeze out as much air as possible
and transfer to freezer for up to 3 months.
TWO: To serve, empty contents of 1 bag
into a blender. Add 1 cup almond milk
and ¼ cup water. Blend on low to break
up frozen fruit, and gradually increase
speed, blending until smooth, about
30 to 60 seconds at high speed. Pour into
2 glasses.
NUTRIENTS PER SERVING (1 12-OZ SMOOTHIE):
CALORIES: 208, TOTAL FAT: 9 g, SAT. FAT: 1 g, MONOUN-
SATURATED FAT: 3 g, POLYUNSATURATED FAT:
4 g, CARBS: 30 g, FIBER: 9 g, SUGARS: 14 g, PROTEIN: 6 g,
SODIUM: 117 mg, CHOLESTEROL: 0 mg
Coconut Tofu Dippers
with Mango Curry Sauce
SERVES 4. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 45 MINUTES (PLUS TOFU PRESSING TIME).
TOTAL COST $4.76
Coated in coconut, panko and cashew
meal, these tofu bites are accompanied by
a decadent curry-scented sauce made with
coconut milk and mango.
54 Clean Eating SEPTEMBER 2014
INGREDIENTS:
• 1 14-oz block firm organic tofu, pressed
(TRY: Nasoya Organic Firm Tofu)
• Olive oil cooking spray
• ¼ cup arrowroot starch
• 1 tsp ground ginger
• 1 egg white
• 6 tbsp coconut milk, divided
• 1/3 cup finely shredded unsweetened coconut
• ½ cup whole-wheat panko bread crumbs
• 2 tbsp cashew or almond meal
• ½ cup peeled, pitted and chopped mango
• 1 tbsp fresh lime juice
• 1 tsp reduced-sodium soy sauce
• 1 tsp rice wine vinegar
• 1 tsp raw honey
• ½ tsp yellow curry powder Coconut
INSTRUCTIONS:
Tofu Dippers
WITH MANGO
ONE: Remove tofu from package and drain.
CURRY SAUCE
Wrap snuggly in a dish towel and set on a
large plate. Place another plate over top and
place a large can on top of plate to weigh it
down. Refrigerate for 4 hours, or overnight.
Slice into 8 strips widthwise, then cut each in
half crosswise, making 16 rectangles.
TWO: Preheat oven to 450°F. Place a wire
rack on a baking sheet and mist with
cooking spray.
THREE: In a shallow dish, combine
arrowroot and ginger. In a small bowl, whisk
together egg white and 2 tbsp coconut milk.
In another shallow dish, combine shredded
coconut, panko and cashew meal.
FOUR: Working with 2 pieces at a time, dip
tofu into arrowroot mixture, then turn to
coat and shake off excess. Next, dip tofu into
egg white mixture and finish by rolling in
shredded coconut mixture. Transfer to wire
rack. Repeat with remaining tofu. Bake for
30 minutes, turning halfway. Set aside to cool.
FIVE: Meanwhile, in a small food processor
or blender, combine mango, remaining
¼ cup coconut milk, lime juice, soy sauce,
vinegar, honey and curry powder and
process until smooth.
SIX: Divide tofu among 4 snack-size serving
containers and spoon 2 tbsp dipping sauce
into small airtight containers.
NUTRIENTS PER SERVING (4 PIECES TOFU AND
2 TBSP DIPPING SAUCE):
CALORIES: 278, TOTAL FAT: 15 g, SAT. FAT: 8.5 g, MONO-
UNSATURATED FAT: 3 g, POLYUNSATURATED FAT:
3 g, CARBS: 25 g, FIBER: 4 g, SUGARS: 6 g, PROTEIN: 13 g,
SODIUM: 81 mg, CHOLESTEROL: 0 mg
 PB & J
Freezer
Smoothie
Packs

COST PER
SERVING
$1.35

STAY
ORGANIZED
by writing the date and
ingredients along with
the amount of almond
milk to add on each
COST PER resealable bag.
SERVING
$1.19

SEPTEMBER 2014 Clean Eating 55

$ THE BUDGET ISSUE $

NUTRITIOUS

KID
APPROVED
EATS
ON A SHOESTRING! RECIPES BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH

56 Clean Eating SEPTEMBER 2014

FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY, STOCK KID PHOTOS BY SUNNY STUDIO/SHUTTERSTOCK.COM

CRISPY FISH
SANDWICHES
(SEE RECIPE, P. 63)

FEEDING YOUR KIDS WHOLESOME, NUTRITIOUS

FOOD IS IMPORTANT TO YOU, BUT YOUR BUDGET ISN’T
LIMITLESS – WE GET IT. With this collection of kid-friendly
recipes for around $2.50 each, you’ll never have
to compromise on great taste or top-quality nutrition.

SEPTEMBER 2014 Clean Eating 57

 APPLE CHEDDAR
CHICKEN
QUESADILLAS
(SEE RECIPE, P. 62)

FUEL THEM
WITH FIBER:
These tasty quesadillas contain a
whopping 13 grams of dietary fiber
per serving. Fiber helps keep blood
sugar stable in addition to increas-
ing the feeling of satiety after meals
– so your kids will be less inclined
to ask for junk food later.

58 Clean Eating SEPTEMBER 2014

 TEX-MEX
QUINOA
BAKE
(SEE RECIPE, P. 60)

SUPERFOOD
FROM THE INCAS:
A staple in the diet of the Incas in South
America about 5,000 years ago, quinoa is still
considered a superfood today. Quinoa is a
complete protein, which means that it con-
tains all of the essential amino acids. It is also
a rich source of minerals such as manganese,
which is important in helping the body form
and repair connective tissue, as well as magne-
sium, which is necessary for healthy bones.

SEPTEMBER 2014 Clean Eating 59

 TEX-MEX QUINOA BAKE
SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 45 MINUTES.

TOTAL COST: $8.59

COST PER SERVING: $1.43
Protein- and fiber-rich quinoa and black beans are combined
with sweet corn, red bell pepper and topped with cheese for an
easy, delicious meal the whole family will love.

INGREDIENTS:
• Olive oil cooking spray
• 1 cup quinoa, rinsed
• ½ tsp plus 1/8 tsp sea salt, divided
• ½ tsp ground cumin
• ½ tsp ground coriander
• 2 tsp olive oil
• 1 small sweet onion, finely chopped
• 1 small red bell pepper, seeded and finely chopped
• ¼ tsp fresh ground black pepper
• 1 cup frozen corn kernels
• 1 15-oz BPA-free can black beans, drained and rinsed
(TRY: Eden Organic Black Beans)
• 4 oz shredded Mexican cheese blend, or a mix of half cheddar
and half Jack cheese, divided (about 1 cup packed)
• ¼ cup packed chopped fresh cilantro leaves

INSTRUCTIONS:
ONE: Preheat oven to 350°F. Mist an 8-inch square baking dish with
cooking spray. In a medium saucepan on high, bring 2 cups water
to a boil. Stir in quinoa and ½ tsp salt. Cover, reduce heat to low and
simmer for 15 minutes. Remove from heat and rest, covered, for
5 minutes. Transfer to a large bowl. Add cumin and coriander and
stir gently to combine.
TWO: Meanwhile, in a large skillet on medium-high, heat oil. Add
onion, bell pepper, black pepper and remaining 1/8 tsp salt and
cook, stirring occasionally, until lightly browned, 8 to 10 minutes.
Add corn and ¼ cup water and simmer until most of liquid
evaporates and corn is heated through, about 3 minutes. Add
beans and cook, stirring occasionally, until heated through, about
1 minute. Add mixture to bowl with cooked quinoa and stir gently
to combine. Stir in 3 oz cheese and cilantro.
THREE: Transfer quinoa mixture to prepared baking dish
and sprinkle remaining 1 oz cheese over top. Bake until
cheese is melted, 10 to 12 minutes. Rest for 5 minutes
before serving.
NUTRIENTS PER SERVING (1 CUP):
CALORIES: 273, TOTAL FAT: 9 g, SAT. FAT: 4 g, MONOUNSATURATED
FAT: 3 g, POLYUNSATURATED FAT: 1 g, CARBS: 35.5 g, FIBER: 6 g,
SUGARS: 2 g, PROTEIN: 13 g, SODIUM: 345 mg, CHOLESTEROL: 18 mg

60 Clean Eating SEPTEMBER 2014

 • 1 cup peeled and finely chopped carrots
CREAMY STOVE
• 1½ cups frozen green peas
TOP MAC ’N’
CHEESE • 2 tbsp olive oil
SERVES 9. HANDS-ON TIME: 40 MINUTES. • ¼ cup white whole-wheat flour
TOTAL TIME: 40 MINUTES.
(TRY: King Arthur White Whole
TOTAL COST: $12.01 Wheat Flour)
COST PER SERVING: $1.33 • 4 cups whole milk
Forget the boxed stuff, this mac ’n’ cheese has
• 4 oz shredded mozzarella cheese
all the creamy, cheesy flavor that your brood is
used to – but our version is made with whole- (about 1 cup packed)
some whole-wheat pasta, carrots and green
INSTRUCTIONS:
peas for added goodness.
ONE: In a large pot, cook pasta al dente
INGREDIENTS: according to package directions. Drain
and set aside. Rinse and reserve pot for
• 12 oz whole-wheat elbow
Step Three.
macaroni pasta
TWO: Meanwhile, mist a large skillet with
• Olive oil cooking spray
cooking spray and heat to medium-high.
• ¾ lb ground chicken breast Add chicken, ½ tsp seasoning blend and
¼ tsp salt and cook, stirring occasionally,
• 1 tsp unsalted garlic-herb seasoning
blend, divided until chicken is cooked through and no
longer pink, 4 to 6 minutes. Transfer to
• ¾ tsp sea salt, divided
a bowl and set aside. Carefully wipe out
skillet, then mist with cooking spray and
heat to medium-high. Add carrots and
cook, stirring occasionally until lightly
browned, 4 to 5 minutes. Add peas,
¼ cup water and ¼ tsp salt. Cook, stirring
occasionally, until peas are heated through,
about 3 minutes; set aside.
THREE: In large pot, heat oil on medium.
Add flour and stir vigorously until
combined and golden brown, 1 to
2 minutes. Slowly pour in milk, whisking
constantly. Increase heat to medium-high
and whisk continuously until milk comes to
a simmer and thickens slightly. Reduce heat
to low and stir in mozzarella, remaining
½ tsp seasoning blend and remaining ¼ tsp
salt. Add pasta, chicken and vegetables
and stir to combine.
NUTRIENTS PER SERVING (1 CUP):
CALORIES: 339, TOTAL FAT: 11 g, SAT. FAT: 4.5 g, MONO-
UNSATURATED FAT: 4.5 g, POLYUNSATURATED FAT:
1 g, CARBS: 40 g, FIBER: 5 g, SUGARS: 8 g, PROTEIN: 21.5 g,
SODIUM: 359 mg, CHOLESTEROL: 45 mg
SEPTEMBER 2014 Clean Eating 61

AVOCADO
& BANANA
CHOCOLATE
PUDDING
SERVES 4. HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 10 MINUTES (PLUS CHILLING TIME).
TOTAL COST: $4.13
COST PER SERVING: $1.03
Avocado, bananas and unsweetened cocoa
powder form the base of this rich, chocolaty
pudding. Free of refined sugars and suitable
for those who are sensitive to dairy, this is a
dessert you can truly feel good about making
for your kids. Make sure your avocado and
bananas are well ripened to get a creamier,
sweeter pudding.
INGREDIENTS:
• 1½ bananas
• 1 avocado, pitted and peeled
• ¼ cup unsweetened cocoa powder
• 3 tbsp pure maple syrup
• ½ tsp pure vanilla extract, optional
• ¼ tsp ground cinnamon (TRY: Simply
Organic Ground Cinnamon)
INSTRUCTIONS:
ONE: To a food processor, add banana,
avocado and cocoa powder. Process until
just a few chunks remain, about 1 minute.
With processor running, pour maple
62 Clean Eating SEPTEMBER 2014
syrup through feed tube and process until
completely smooth, scraping down bowl
as needed, about 1 minute. Add vanilla
(if using) and cinnamon and process until
combined, about 10 seconds.
TWO: Transfer to an airtight container
and refrigerate until completely chilled,
1½ to 2 hours.
NUTRIENTS PER SERVING (1/3 CUP):
CALORIES: 171, TOTAL FAT: 8 g, SAT. FAT: 2 g, MONOUN-
SATURATED FAT: 5 g, POLYUNSATURATED FAT:
1 g, CARBS: 28 g, FIBER: 6 g, SUGARS: 16 g, PROTEIN: 3 g,
SODIUM: 7 mg, CHOLESTEROL: 0 mg
APPLE CHEDDAR
CHICKEN
QUESADILLAS
with Pumpkin Dip
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 45 MINUTES.
TOTAL COST: $8.12
COST PER SERVING: $2.03
Thinly sliced sweet apples are combined with
chicken breast and cheddar cheese in these
whole-wheat quesadillas that are made for
eating with your hands. Paired with a home-
made cinnamon-spiced pumpkin dip, these
are not only tasty but also fun to eat.
INGREDIENTS:
• 6 oz boneless, skinless chicken breast
• Olive oil cooking spray
• ¼ tsp fresh ground black pepper
• 1 cup pumpkin purée (not pie filling)
(TRY: Fig Food Co. Organic Pumpkin)
• 1 cup low-sodium chicken or
vegetable broth
• 1 tsp ground cinnamon
• 6 7-inch whole-wheat tortillas
• 3 oz shredded cheddar cheese (about
¾ cup packed)
• 1 apple, peeled, cored and very
thinly sliced (Fuji, Pink Lady or
Golden Delicious)
INSTRUCTIONS:
ONE: Arrange oven rack in upper middle
position and preheat broiler to high. On a
foil- lined baking sheet or broiler pan, place
chicken. Mist chicken with cooking spray
and season with pepper. Broil until chicken
is no longer pink in center and an instant-
read thermometer registers 165°F when
inserted in thickest part, 13 to 15 minutes,
turning halfway. Rest for 5 minutes, then
thinly slice. (MAKE AHEAD: Cook chicken
up to 2 days ahead. Cool completely and
refrigerate in an airtight container. Slice
when ready to use.) Turn off broiler and
heat oven to 150°F.
TWO: In a small saucepan, combine
pumpkin, broth and cinnamon. Bring
to a gentle simmer on medium, stirring
frequently. Reduce heat to low and stir for
1 more minute. Remove from heat, cover
and set aside.
THREE: Heat a skillet on just slightly above
medium heat and mist with cooking spray.
Place 1 tortilla in skillet. Top with one-sixth
of cheese, one-third of chicken, one-third
of apples and finish with one-sixth of
cheese. Cover with another tortilla and
cook until bottom tortilla is golden brown,
4 to 5 minutes. Flip quesadilla and cook
until opposite side is golden and cheese is
melted, 2 to 3 minutes more. Transfer to a
rimmed baking sheet and keep warm in the
oven. Repeat process to make remaining
2 quesadillas. Cut each quesadilla into
4 wedges.
NUTRIENTS PER SERVING
(3 WEDGES WITH ¼ CUP DIP):
CALORIES: 267, TOTAL FAT: 13 g, SAT. FAT: 5 g, MONO-
UNSATURATED FAT: 5 g, POLYUNSATURATED FAT: 1 g,
CARBS: 27 g, FIBER: 13 g, SUGARS: 6 g, PROTEIN: 23 g,
SODIUM: 489 mg, CHOLESTEROL: 46 mg
CRISPY FISH / 4 slices beefsteak tomato INTRODUCING
SANDWICHES / 4 whole-wheat hamburger buns THE FIRST
or sandwich rolls
with Ranch Sauce 100% ALL NATURAL,
SERVES 4. HANDS-ON TIME: 20 MINUTES. INSTRUCTIONS: SUSTAINABLE
TOTAL TIME: 35 MINUTES.
ONE: Preheat oven to 400°F. Line a large
TOTAL COST: $11.94 baking sheet with foil, fit with a metal AND GREASEPROOF
COST PER SERVING: $2.99 rack and mist with cooking spray. BACK-TO-SCHOOL
(NOTE: If you don’t have a metal rack,
Find it hard to get your little ones to eat fish?
They won’t be able to resist these crispy simply mist foil with cooking spray and
LUNCH.
panko-crusted cod fillets served with lettuce, place fish directly on top.) Line up 3 wide,
tomato and a creamy, yogurt-based ranch shallow bowls or plates in front of you.
sauce on a fresh whole-wheat bun. To first bowl, add flour and ¼ tsp salt and
stir to combine; to second bowl, add egg
INGREDIENTS:
and beat with a whisk; to third bowl, add
/ Olive oil cooking spray panko, remaining ¼ tsp salt and pepper
/ 1/3 cup white whole-wheat flour and stir to combine.

/ ½ tsp sea salt, divided TWO: Dip 1 piece of fish into flour to coat
completely and shake off excess. Dip into
/ 1 large egg
egg to coat completely. Dip into panko
/ 1/3 cup whole-wheat panko to coat completely and shake off excess.
bread crumbs Place on prepared rack or foil and repeat
/ ¼ tsp fresh ground black pepper with remaining fish. Bake until fish is
opaque in thickest part and flakes easily
/ 1 lb cod fillet, cut into 4 pieces with a fork, 18 to 22 minutes.
/ ¾ cup Greek yogurt THREE: In a small bowl, stir together
/ ¼ cup buttermilk yogurt, buttermilk, parsley, lemon juice,
seasoning blend, onion powder and
/ 2 tbsp chopped fresh flat-leaf
mustard powder. Place 1 lettuce leaf,
parsley leaves
1 tomato slice and 1 piece of fish on
/ 1 tbsp fresh lemon juice bottom half of each bun. Divide yogurt
/ 1 tsp unsalted garlic-herb mixture over top and sandwich with
seasoning blend top half of bun.

/ ½ tsp onion powder NUTRIENTS PER SERVING (1 SANDWICH): IF YOU CARE

CALORIES: 349, TOTAL FAT: 9 g, SAT. FAT: 5 g, MONO-
/ ¼ tsp mustard powder UNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g,
Unbleached Sandwich Bags.
CARBS: 37 g, FIBER: 6 g, SUGARS: 7 g, PROTEIN: 29.5 g,
/ 4 large leaves Bibb lettuce They’re made from 100% wood
SODIUM: 583 mg, CHOLESTEROL: 99 mg
pulp from sustainably managed
forests. They keep bread soft up
to 6 hours naturally because the
wood pulp is specially ground to
provide a natural barrier against
grease and oils. They have no
chemicals. No toxins. No chlo-
rine. No plastic. And no wax.
Just your pure, natural lunch. And
your love.
Look for
Back-to-School Specials.
To find a store near you go to:
ifyoucare.com/sandwich

ifyoucare.com
recipes

Ancient
Grain Revival
Age-old grains have been eaten by
traditional cultures for thousands
Biryani-Style
of years, and they’re back in style!
Often containing more protein, Chicken Kamut
(SEE RECIPE, P. 71)
vitamins and minerals than their
modern-day counterparts, these
non-genetically modified (non-
GMO) grains are an easy and
delicious addition to any meal.
TEXT BY JO LUSTED, RECIPES BY SHARON BOOY,
PHOTOGRAPHY BY SUKAINA RAJABALI

64 Clean Eating SEPTEMBER 2014

 You’ve probably noticed ancient grains popping up everywhere lately, from
your local supermarkets and restaurants to your favorite cooking shows.
At Clean Eating, we’ve been touting the benefits of these Sure, impressive nutritional stats are
historical gems for some time now – here, we’re giving you an important motivator, but there’s so
the lowdown on what all the buzz is about. much more to these versatile grains. With
Ancient grains are grains or seeds that remain in their the influx of newfangled food products
original biological form and haven’t been genetically altered and genetically modified produce into
in any way. Most are thousands of years old and come from North American grocery stores, there is
African, Aztec, Mayan, Asian, South American, Greek and something magical about preserving and
Roman civilizations.     consuming traditional varieties of grains
A powerfully nutrient-dense addition to your diet – from the past. Mixing up your regular
ancient grains tend to have more protein and fiber than routine to include these ancient superstars
conventional grains, as well as high amounts of antioxidants, will add a fun and refreshing change of
vitamins and minerals such as B vitamins, magnesium texture, flavor and nutrients to your regular
and potassium. They have a distinct and pleasantly chewy roster of grains.
texture with a mild to medium nutty flavor. Because they
are fiber dense (they are mostly consumed with the hulls
intact), ancient grains are digested slowly, keeping you
feeling fuller for longer, thus contributing to weight loss
and management.

Butternut Squash &

Barley Risotto Balls
(SEE RECIPE, P.71)

SEPTEMBER 2014 Clean Eating 65

recipes
Comeback Grains
Our top ancient grain picks that you
should have in your pantry right now.
SPELT
Hailing from Iran and
Greece, spelt is over
8,000 years old and is
often used in Greek
and Italian cuisines.
FLAVOR & TEXTURE:
Sweet and nutty; chewy
texture.
HOW TO USE IT: Bring
3 cups of water to a boil
and add 1 cup of spelt
berries; reduce heat to
low, then cover and sim-
mer for 65 to 80 minutes.
Drain.
PAIRS WELL WITH:
Use in hot cereals, pilafs,
salads and soups. Can
replace wheat berries,
rice and other grains in
your favorite recipes.
Often ground into flour
for breads, pastas and
baked goods.
NUTRITION BEN-
EFITS: Spelt is rich in
niacin, or vitamin B3, a
nutrient that’s important
for heart health. Spelt
is a good source of
essential amino acids,
manganese and iron.
While not gluten-free,
it’s more easily digested
than wheat.
66 Clean Eating SEPTEMBER 2014
Gluten
MILLET Free
Originating in Africa and China,
millet was first farmed almost 10,000
years ago. The seeds are gluten-free,
tiny and bead-like.
FLAVOR & TEXTURE: Mild, but
toasting it brings out its sweet, corn-
like flavor; soft texture similar to qui-
noa or can be porridge-like if cooked
with more water.
HOW TO USE IT: Toast for 4 to
5 minutes in a saucepan on medium
(optional). Bring 2 cups water (or
3 cups for porridge-like consistency)
to a boil and add 1 cup millet. Reduce
heat to low, then cover and simmer for
15 to 20 minutes. Remove from heat
and rest for 10 minutes; fluff
with a fork.
PAIRS WELL WITH: Add to por-
ridges, patties, loaves, casseroles,
warm salads and granolas for crunch;
makes a great side-dish alternative
to rice or potatoes. Can be used to
thicken soups. Best when seasoned
with herbs and spices.
NUTRITION BENEFITS: Gluten-free
and easy to digest. A source of fiber, B
vitamins and iron.
SORGHUM
Gluten
Free
Originating in Africa over
8,000 years ago, this gluten-
free grain can range in color
from white to pale yellow, red,
purple, bronze and brown.
FLAVOR & TEXTURE:
Neutral, slightly sweet; hearty,
chewy texture similar to wheat
berries.
HOW TO USE IT: Lightly toast
over medium heat in a dry
saucepan for a slightly nutty
flavor. To cook, add 3 cups
water for 1 cup sorghum, bring
to a boil on high, reduce heat
to low, cover and simmer for like popcorn: Preheat a
50 to 60 minutes until tender. saucepan to medium-
Drain. It can also be popped high, add ¼ cup sorghum;
cover with a lid and cook,
shaking slightly until about
10 seconds between pops.
PAIRS WELL WITH:
Great for pilafs, porridges
and cold salads. Can replace
noodles and rice in soups.
NUTRITION BENEFITS:
Has more antioxidants
than blueberries and
pomegranates. Recent
research has shown certain
phytochemicals in sorghum
may help reduce risk of
colon and skin cancer.
FARRO
Italian for “Emmer wheat,” farro originated
from Egypt but was brought to the
Mediterranean where it was used as
currency in ancient Rome. It is still popular in
Italy today.
FLAVOR & TEXTURE: Nutty, wheat-like
grains, tastes similar to barley; chewy.
HOW TO USE IT: Bring 1 cup farro to a boil in
3 water, then reduce heat, cover and simmer
for about 30 minutes for semi-pearled and 60
minutes for whole grain; drain.
PAIRS WELL WITH: Great for soups, stuff-
ings, stews, casseroles, risottos and grain
salads.
NUTRITION BENEFITS: High in B vitamins,
vitamin E, magnesium, fiber, protein and iron.
 Gluten
Free
CHIA KAMUT
Thousands of years ago, this refrigerate. Mixture will begin to grinder) with 3 tbsp water and Kamut is a trademarked name for
gluten-free seed was a staple gel in 10 minutes; use the mixture let stand for 10 minutes. Use to a grain called Khorasan wheat.
in Mayan, Aztec and Inca diets. in place of oil in salad dressings, replace 1 large egg in baking First grown in Mesopotamia and
Chia can absorb 9 to 12 times its mix with nut butter as a spread or recipes. Egypt, it was brought to America
weight in liquid in about use to thicken soups and sauces. PAIRS WELL WITH: Add dry to in 1949 and released in the 1990s
10 minutes. For an egg substitute, combine salads, granolas, smoothies, salad as a commercial grain.
FLAVOR & TEXTURE: Mild 1 tbsp ground chia (grind in spice dressings, cookies, crackers and FLAVOR & TEXTURE:
and slightly nutty; other baked goods, porridges, Rich, nutty flavor with a natural
gummy, gelatinous puddings and aguas frescas. sweetness; firm texture.
texture. NUTRITION BENEFITS:Chia is HOW TO USE IT: Bring 3 cups wa-
HOW TO USE IT: a complete protein and is a good ter to a boil, add 1 cup Kamut, cover
Make chia gel, which source of potassium, protein, and reduce heat to low and simmer
will keep in your calcium, manganese and zinc. for 45 to 60 minutes; drain.
fridge for up to Chia is also high in omega-3
PAIRS WELL WITH: Great for
2 weeks. Mix and omega-6 fatty acids. Many
pilaf-style dishes, salads, soups and
together 1/3 cup chia athletes take chia to aid in tissue
stews. When ground, it's a good
seeds with 2 cups repair and hydration.
substitute for whole-wheat flour.
water and stir well;
NUTRITION BENEFITS: Com-
pared to conventional wheat, it
contains higher levels of selenium,
zinc and magnesium. It’s also high
in fiber and is 34% to 65% higher
than wheat in 16 important amino
acids, including threonine, cysteine,
arginine, aspartic acid and serine.

BARLEY
A member of the grass family, barley was one of
the first cultivated grains.
FLAVOR & TEXTURE: Rich nutty flavor; chewy, al
dente, pasta-like consistency.
HOW TO USE IT: Rinse under cold water and drain.
Bring 3½ parts liquid to a boil and add 1 cup barley.
Reduce heat to low, then cover and simmer until
tender, about 40 minutes to 1 hour.
PAIRS WELL WITH: Herbs, peas, onions, mush-
rooms, Parmesan cheese, blue cheese, dark leafy
greens, dried fruit, beef, chicken. Perfect in soups,
stews, risottos, salads and casseroles.
NUTRITION BENEFITS: Barley is a low-glycemic
grain that can help lower cholesterol while it also
contains lignans, a class of phytoestrogens that
Gluten
Free work as antioxidants and may prevent hormone-
related cancers such as breast cancer.

AMARANTH
Greek for “never-fading flower,” porridge-like consistency, go to the
amaranth is a seed from Central and high end of the range for water and
South America that is thought to cooking time.
have been domesticated between PAIRS WELL WITH: Sold as seeds,
6,000 and 8,000 years ago flour and puffed cereal; use to make
FLAVOR & TEXTURE: Nutty, toast- hot cereals, casseroles, baked goods,
ed, malted flavor; slightly gelatinous, crackers, pancakes and pastas.
sticky texture. NUTRITION BENEFITS: Gluten-free
HOW TO USE IT: Bring 2½ to 3 cups and a good source of plant protein
water to a boil with 1 cup amaranth, that contains lysine and methionine,
reduce heat to low, then cover two essential amino acids that are
and simmer for 20 to 25 minutes, usually low in most grains. It’s also
until water is absorbed. For a more high in iron, protein and fiber.

SEPTEMBER 2014 Clean Eating 67

recipes
MILLET-STUFFED
TURKEY BREAST
SERVES 8. HANDS-ON TIME: 45 MINUTES.
TOTAL TIME: 2 HOURS.
Millet adds a mild, nutty flavor to this stuffed
turkey breast, while pecans and fresh herbs
add a touch of sophistication. In this recipe,
we use a quicker and simpler alternative to
rolling and stuffing turkey breast; instead we
simply sandwich the stuffing between
2 turkey breasts before baking.
INGREDIENTS:
• ½ cup millet, rinsed
• 2 tbsp olive oil, divided
• ½ cup minced yellow onion
• 1 large clove garlic, minced
• ½ cup crumbed feta cheese
• ¼ cup chopped fresh flat-leaf
parsley leaves
• ¼ cup unsalted chopped pecans,
toasted
• ¼ cup fresh lemon juice, divided
68 Clean Eating SEPTEMBER 2014
• 3 tbsp grainy mustard, divided
• ¼ tsp sea salt, divided
• Fresh ground black pepper, to taste
• 1 tbsp chopped fresh thyme, rose-
mary or sage (or a mix of all three)
• 2 boneless, skinless turkey breasts,
about 1 lb each
INSTRUCTIONS:
ONE: Preheat oven to 400˚F. In a
medium pot, bring 1 cup water and
millet to a boil. Reduce heat, cover and
simmer until water is absorbed, about
20 minutes. Remove from heat and set
aside, covered.
TWO: In a small skillet on medium,
heat 1 tbsp oil. Add onion and garlic.
Cook, stirring frequently, until starting
to soften and become fragrant, about
2 to 3 minutes. Remove from heat and
transfer to a medium bowl. To bowl,
add millet, feta, parsley, pecans, 2 tbsp
lemon juice and 1 tbsp mustard and stir
until combined. Season with 1/8 tsp salt and
pepper; set aside.
THREE: In a small bowl, combine remaining
2 tbsp mustard, 1 tbsp oil and 2 tbsp lemon
juice, and thyme until combined. Season
with remaining 1/8 tsp salt and additional
pepper, set aside.
FOUR: Butterfly turkey breasts and place
between 2 pieces of wax paper. Using
the bottom of small pan or mallet, pound
out until approximately ½-inch-thick and
pieces are similar in size.
FIVE: Place 1 turkey breast onto a
parchment-lined baking dish (about 9 x
13-inch size). Top with millet mixture, gently
pressing stuffing onto turkey breast. Top
with second turkey breast to sandwich
stuffing in between meat, gently pressing
so that it sticks. Brush grainy mustard
mixture evenly over top.
SIX: Roast for about 45 minutes, until
turkey is fully cooked, stuffing is hot and
both turkey and stuffing temperatures
reach 165°F when tested with a food
thermometer. Cover loosely with foil and
rest for 10 minutes before slicing. Slice
turkey into 8 pieces.
NUTRIENTS PER SERVING (1/8 OF STUFFED
TURKEY):
CALORIES: 254, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONO-
UNSATURATED FAT: 4.5 g, POLYUNSATURATED FAT:
2 g, CARBS: 12 g, FIBER: 2 g, SUGARS: 1 g, PROTEIN: 30 g,
SODIUM: 281 mg, CHOLESTEROL: 83 mg
Try serving this
recipe with green
salad, or grilled or
steamed vegetables.
AMARANTH
“POLENTA” WITH
BRAISED BEEF
SERVES 6. HANDS-ON TIME: 45 MINUTES.
TOTAL TIME: 2 HOURS, 45 MINUTES.
Amaranth stands in for cornmeal in this twist on
a classic polenta. Saucy, red wine–scented beef
with mushrooms and rosemary pairs beautifully,
while a sprinkle of fresh gremolata made with
parsley, garlic and lemon zest brightens up this
dish.

INGREDIENTS:
• 1¼ lb beef blade steak/roast, about 1½-
inch thick, trimmed of excess fat and cut
into 1-inch pieces
• 3 cloves garlic, thinly sliced
• ½ cup dry red wine
• 1/8 tsp fresh ground black pepper, plus
additional to taste
• 4 tsp olive oil
• ½ tsp sea salt, plus additional to taste
• 2 cups sliced white or cremini mushrooms
• 1 yellow onion, finely chopped
• 1 cup low-sodium beef broth
• 1 sprig fresh rosemary

GREMOLATA
• Zest of 1 lemon, peeled then minced
• 1 garlic clove, minced
1 3
• / cup minced fresh flat-leaf parsley

POLENTA
• 2 cups low-sodium beef broth
• 1 cup amaranth, rinsed
• ¼ tsp sea salt
• ¼ cup grated Parmesan cheese, optional
• 2 tbsp fresh lemon juice
INSTRUCTIONS:
ONE: Preheat oven to 375°F. To a large bowl,
add beef, garlic, wine and pepper. Set aside
for 30 minutes.
TWO: In a large ovenproof skillet on medium-
high, add oil. Add beef, reserving marinade,
and season with ½ tsp salt. Brown beef on all
sides, until caramelized and no liquid remains
in pan, about 6 minutes. Remove beef from
pan and set aside. Add mushrooms and cook
for about 4 minutes until golden brown. Add
onion and cook for about 3 minutes, until
onions are softened. Return beef to pan,
add reserved marinade, 1 cup broth, 1 cup
water and rosemary, scraping browned bits
from bottom of skillet with a wooden spoon.
Bring to a boil, cover and transfer to oven
for 1 hour. After meat has cooked for 1 hour,
stir, checking that liquid is sufficient to keep
meat partially submerged. Return to oven for
1 more hour.
THREE: Meanwhile, prepare gremolata:
In a small bowl, combine all gremolata
ingredients. (MAKE AHEAD: Prepare
gremolata up to 24 hours in advance, then
cover and refrigerate until ready to use.)
FOUR: Prepare polenta: In a large pot on
high, bring 2 cups broth and 1 cup water to
a boil. Reduce heat to medium and slowly
add amaranth and ¼ tsp salt, whisking
constantly. Bring to a boil, then reduce heat
to simmer, covered, for 30 minutes, stirring
or whisking occasionally. Remove from heat,
add Parmesan and lemon juice and stir to
combine.
FIVE: Discard rosemary from beef and season
with additional salt and pepper. Spoon
polenta onto serving plates and top with
beef. Garnish with gremolata.
NUTRIENTS PER SERVING
(½ CUP POLENTA AND ½ CUP BEEF):
CALORIES: 297, TOTAL FAT: 11 g, SAT. FAT: 3 g, MONOUN-
SATURATED FAT: 6 g, POLYUNSATURATED FAT: 2 g,
CARBS: 25 g, FIBER: 3 g, SUGARS: 2 g, PROTEIN: 25 g,
SODIUM: 381 mg, CHOLESTEROL: 62 mg

SEPTEMBER 2014 Clean Eating 69

recipes

JAMBALAYA-
INSPIRED QUICHE
WITH SPELT CRUST
SERVES 6. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 2 HOURS, 30 MINUTES.
We’ve taken your favorite spicy, Louisiana-inspired
flavors and turned them into a vibrant quiche.
This whole-grain spelt crust can actually be made
ahead and frozen. Thaw completely in the fridge
before filling.

INGREDIENTS:
• 1 cup spelt berries, rinsed
• Olive oil cooking spray
• 2 tbsp organic unsalted butter
• 1 tsp sea salt, divided
• 1 tbsp olive oil
• ½ small zucchini, trimmed and diced
• ½ red bell pepper, seeded and diced
• ¼ lb small shrimp, peeled, deveined and
tails removed
• ½ tsp chile powder
• ½ tsp smoked paprika
• 3 large eggs
• 2 large egg whites
• ½ cup milk
• ¼ cup frozen green peas, defrosted and
drained

Whole grains will go rancid rather quickly as their healthy
oils can be harmed by exposure to light, heat and moisture. Dry
grains keep best if transferred to a resealable container and stored in a dark, cool
pantry for 4 to 6 months, or frozen for 8 months to 1 year. (NOTE: Dry millet has
a shorter shelf life than the other grains in this section and should only be stored
in the pantry for 2 months and frozen for up to 4 months.) You can also cook, cool
and freeze grains in individual containers to pull out for later use. Barley, kamut,
spelt, millet, farro and sorghum all freeze well in their cooked form.
INSTRUCTIONS:
ONE: In a medium saucepan, bring 3 cups water
to a boil. Stir in spelt, cover, reduce heat and
simmer for 65 to 80 minutes, or until soft but still
slightly chewy. (TIP: To reduce cooking time, soak
grains overnight, then drain and cook as directed
above for 40 to 60 minutes.) Drain excess water
and let stand about 5 to 10 minutes.
TWO: Preheat oven to 375˚F. Mist a 9-inch pie
plate with cooking spray. In a food processor,
process spelt, butter and ½ tsp salt for about
1 minute, until spelt is slightly broken up but not
puréed. Place spelt in pie plate. Run hands under
cold water and with cold, wet hands, press firmly
to form crust. Bake for 20 to 25 minutes, until firm.
THREE: Meanwhile, in a large skillet on medium-
high, heat oil. Add zucchini and bell pepper
and sauté until softened and lightly browned,
about 3 to 4 minutes. Add shrimp, chile powder
and paprika and cook, stirring occasionally,
until shrimp are opaque throughout, about 2 to
3 minutes more. Remove from heat.
FOUR: In a large bowl, beat eggs, egg whites,

70 Clean Eating SEPTEMBER 2014

milk and remaining ½ tsp salt. Spread peas
and shrimp mixture in crust, distributing
evenly. Pour egg mixture over top. Bake for
40 minutes, or until eggs have set and top
is golden. Let stand for about 20 minutes
before serving. To reheat, cover pan with
foil and reheat at 325°F for about
15 minutes. Quiche is best served warm,
not hot, or at room temperature.
1
NUTRIENTS PER SERVING ( /6 OF QUICHE):
CALORIES: 233, TOTAL FAT: 10 g, SAT. FAT: 4 g, MONO-
UNSATURATED FAT: 4 g, POLYUNSATURATED FAT:
1 g, CARBS: 24 g, FIBER: 4 g, SUGARS: 4 g, PROTEIN: 13 g,
SODIUM: 415 mg, CHOLESTEROL: 132 mg
BIRYANI-STYLE
CHICKEN KAMUT
SERVES 6. HANDS-ON TIME: 45 MINUTES.
TOTAL TIME: 1 HOUR.
A traditional Indian dish, Biryani is typically
made with basmati rice and layered with
spiced chicken before baking. In this recipe,
we’ve swapped the rice for Kamut for added
texture, and skipped the layering step to save
time – all while keeping its classic, aromatic
flavorings. We suggest getting a head start on
cooking the Kamut in Step One before chop-
ping or measuring your other ingredients. To
reduce cooking time, you can also soak Kamut
overnight in water.
INGREDIENTS:
• 1 cup Kamut berries, rinsed
• 1/8 tsp sea salt, plus additional to taste
• 2 tbsp olive oil, divided
• 2 yellow onions, thinly sliced
• 2 cloves garlic, chopped
• 1 to 3 red chile peppers (such as finger
chiles), or to taste, seeded and minced
• 1 tbsp peeled and minced fresh ginger
• 1 lb boneless, skinless chicken or turkey
breast, cut into 1-inch cubes
• 2 tsp garam masala
• 1 tsp curry powder
• ¼ cup low-sodium chicken broth
• 2 plum tomatoes, seeded and diced
• 4 cups baby spinach leaves
• ½ cup Greek yogurt
• 2 tbsp chopped fresh cilantro or mint
INSTRUCTIONS:
ONE: Cook Kamut: In a medium saucepan,
combine Kamut with 3 cups water and
1 8
/ tsp salt. (TIP: For added flavor, you
can substitute some or all water for low-
sodium chicken broth.) Bring to a boil,
reduce heat to low, then cover and simmer
for 45 to 60 minutes, until tender. Drain any
excess water. (NOTE: To reduce cooking
time, you can soak Kamut overnight in cold
water. Drain and cook as directed above for
30 to 40 minutes.)
TWO: In a large heavy-bottomed skillet
on medium, heat 1 tbsp oil. Add onions,
garlic, chiles and ginger, and sauté until
soft and lightly browned, about 5 minutes.
Remove mixture from skillet to a plate and
set aside.
THREE: Return skillet to stove top on
medium-high and add remaining 1 tbsp
oil. Add chicken and sauté until starting
to brown, about 5 minutes. Add garam
masala and curry powder, stirring to coat.
Continue to cook, stirring frequently, for
about 2 to 3 minutes more, until spices are
fragrant. Add broth, scraping browned bits
from bottom of pan with a wooden spoon.
Stir onion mixture back into pan and add
tomatoes.
FOUR: Simmer for 6 to 8 minutes, stirring
occasionally, until chicken is cooked and
liquid is reduced. Stir in spinach and yogurt
and cook until just heated through and
spinach is wilted, about 2 minutes. Stir in
cilantro and season with additional salt. To
serve, ladle over Kamut. (Alternatively, in a
large bowl, stir sauce and Kamut together
before serving.)
NUTRIENTS PER SERVING (1 CUP CHICKEN
WITH SAUCE AND HEAPING ½ CUP KAMUT):
CALORIES: 289, TOTAL FAT: 9 g, SAT. FAT: 3 g, MONOUN-
SATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 30 g, FIBER: 5 g, SUGARS: 5.5 g, PROTEIN: 23 g,
SODIUM: 187 mg, CHOLESTEROL: 52 mg
BUTTERNUT
SQUASH &
BARLEY
RISOTTO BALLS
SERVES 8. HANDS-ON TIME: 40 MINUTES.
TOTAL TIME: 2 HOURS (PLUS CHILLING TIME).
Barley adds a hearty twist to these crispy
baked risotto balls with savory butternut
squash and creamy goat cheese. Serve with
warmed tomato sauce on the side for dipping.
INGREDIENTS:
• 1 tbsp olive oil
• ½ yellow onion, diced
• 1 clove garlic, minced
• 1 tbsp chopped fresh sage leaves
• 4 cups low-sodium chicken broth
• 1 cup pot barley, rinsed (NOTE: Hulled
barley works equally well in this recipe.
You’ll need to adjust the cooking time
as directed in Step One.)
• 1 cup peeled and cubed butternut
squash (¼-inch cubes)
• ¼ cup soft goat cheese
• ½ tsp sea salt
• 1 cup whole-grain panko bread crumbs
(or ¾ cup whole-grain regular bread
crumbs)
• ¼ cup grated Parmesan cheese
• Olive oil cooking spray
INSTRUCTIONS:
ONE: In a medium pot on medium-high,
heat oil. Add onion, garlic and sage. Cook,
stirring frequently, for about 2 minutes,
until onions are translucent. Add broth and
barley. Bring to a boil, then reduce heat
to low, cover and simmer for 25 minutes.
(NOTE: If you are using hulled barley, cook
for an additional 20 to 40 minutes to further
soften grains.) Add squash and return to a
simmer, cover and cook until tender and all
liquid is absorbed, about 20 minutes more.
Mix in goat cheese and salt. Transfer to
shallow dish, cover loosely and refrigerate
until completely chilled, about 4 hours or
overnight.
TWO: Preheat oven to 400˚F. Form barley
mixture into 1- to 2-inch balls, making
about 24 balls in total. In a small bowl,
combine panko and Parmesan. Roll each
ball into mixture then transfer to a large,
parchment-lined baking sheet. Mist with
cooking spray and bake for 25 to
30 minutes or until crisp on the outside and
heated through.
NUTRIENTS PER SERVING (3 RISOTTO BALLS):
CALORIES: 191, TOTAL FAT: 5 g, SAT. FAT: 1.5 g, MONOUN-
SATURATED FAT: 2.5 g, POLYUNSATURATED FAT: 1 g,
CARBS: 30 g, FIBER: 5 g, SUGARS: 1 g, PROTEIN: 8.5 g,
SODIUM: 222 mg, CHOLESTEROL: 4 mg
SEPTEMBER 2014 Clean Eating 71
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BY HEATHER BAINBRIDGE, RD, CDN

RECIPE PHOTOGRAPHY BY NATALIE PERRY

SEPTEMBER 2014 Clean Eating 73

 recipes // meal plan
$ THE BUDGET ISSUE $
SHOPPING LIST: WEEK 1
PROTEINS & DAIRY
 13 oz goat cheese
 1 dozen large eggs
 ½ qt milk (dairy or unsweetened
rice, almond or soy milk)
 24 oz plain Greek yogurt
(TRY: FAGE Total Classic)
 5 oz all-natural, reduced-sodium,
deli-fresh sliced ham, no added
nitrates or nitrites
 2 5-oz boneless, skinless
chicken breasts
 1 4-oz boneless, skinless
salmon fillet
 4 oz lean ground turkey
VEGGIES & FRUITS
 1 avocado
 4 bananas
 21 oz grapes
 4 oranges
 5 pears
 1 large bunch fresh cilantro
 12 oz baby spinach
 16 oz carrots
 2 garden cucumbers
 1 large head garlic
 1 6-inch piece fresh ginger
 1 lemon
 4 yellow onions
 3 red bell peppers
 2 jalapeño chile peppers
 1 sweet potato
 2 vine tomatoes
NUTS, SEEDS & OILS
 1 jar natural unsalted
crunchy peanut butter
 4½ oz raw unsalted almonds
 1 bottle extra-virgin olive oil
 1 bottle safflower oil
WHAT ELSE DO YOU NEED?
MEAL PLAN: WEEK 1
WHOLE GRAINS MONDAY TUESDAY
 1 loaf whole-grain bread
1 cup cereal with 1 serving Peanut
 1 box whole-grain cereal
(TRY: Kashi Organic Promise ¾ cup milk Butter Maple Banana
Muffins (see recipe,
Cinnamon Harvest)
1 cup grapes p. 78; save leftovers)
 1 box whole-grain crackers
(TRY: Jovan’s Garden Pesto
BREAKFAST
7 oz Greek yogurt
Whole Food Artisan Crackers)
 1 bag oat flour
ALMONDS IMAGE ANDREY EREMIN/SHUTTERSTOCK.COM, BELL PEPPER IMAGE ELOVICH/SHUTTERSTOCK.COM, WHOLE GRAIN CRACKERS IMAGE GORDON BELL/SHUTTERSTOCK.COM, BANANA IMAGE URFIN/SHUTTERSTOCK.COM,
 1 large bag brown rice
EXTRAS
 1 15-oz BPA-free can
unsalted black beans 1 oz almonds 1 pear
 16 oz dry red lentils 1 oz almonds
 1 bottle ground cinnamon
 1 bottle cumin seeds or
SNACK
ground cumin
 1 bottle ground black pepper
 1 bottle coarse sea salt
 1 container baking powder
 1 box baking soda Ham & Goat Cheese 1 serving Indian Red
Sandwich: Layer Lentils with Rice &
 1 bottle pure vanilla extract
¼ avocado, peeled, Hard-boiled Eggs
 1 bottle rice vinegar pitted and sliced, (leftovers, p. 78)
 1 bottle pure maple syrup 3 oz ham, 1 oz goat
GRAPES IMAGE TEHCHEESIONG/SHUTTERSTOCK.COM, ORANGE IMAGE NATTIKA/SHUTTERSTOCK.COM, EDAMAME IMAGE BONCHAN/SHUTTERSTOCK.COM
1 cup grapes
 1 4-oz container hummus LUNCH cheese, 1 slice tomato
 1 small jar olive oil mayonnaise and ¼ cup cilantro
between 2 slices
 1 3-oz pouch wild albacore tuna
bread, toasted
(TRY: Wild Planet Wild
Albacore Tuna)
1 pear
 1 large bag frozen shelled
edamame
1 bell pepper, sliced, 1 cup sliced
with 2 tbsp hummus cucumber with
2 tbsp hummus
SNACK
1 serving Indian Red Tomato & Cilantro A
Lentils with Rice & Chicken
Hard-boiled Eggs
Black Beans B
(see recipe, p. 78;
save leftovers) Garlic Spinach:
Sauté 2 cups spinach
DINNER 1 orange and 1 clove garlic,
minced, in ½ tsp
safflower oil
¾ cup cooked rice
CALORIES: 1,601, FAT: 55 g, CALORIES: 1,664, FAT:
SAT. FAT: 12 g, CARBS: 212 g, 54 g, SAT. FAT: 14.5 g,
TOTAL FIBER: 43.5 g, SUGARS: CARBS: 205 g, FIBER: 33.5 g,
NUTRIENTS 73.5 g, PROTEIN: 91 g, SUGARS: 54.5 g, PROTEIN:
SODIUM: 1,824 mg, 94 g, SODIUM: 1,557 mg,
CHOLESTEROL: 275 mg CHOLESTEROL: 365 mg
NOTE: Clean Eating shopping lists include all the items you’ll need to prepare 70 meals for
one adult. Simply double up if you're meal prepping for two! At the end of Week One, take
a quick inventory, as you may have a little less (or more) leftover for Week Two.
EVOO = extra-virgin olive oil
WEDNESDAY
Easy Egg Sandwich:
Layer 1 hard-boiled
egg, sliced, and 2 oz
ham between 2 slices
bread, toasted
1 orange
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78)
Southwest Salad: Toss
3 cups spinach, 1 cup
Black Beans (leftovers),
½ cup each chopped
cucumber and bell
pepper, ¼ cup chopped
avocado, 2 tbsp goat
cheese, 1 tbsp chopped
cilantro, 2 tbsp rice
vinegar and ½ tsp
EVOO
1 cup grapes
12 crackers with
2 tbsp hummus
1 serving Chicken
Paillards with Porcini,
Red Wine & Butter
Sauce (see recipe,
p. 38)
CALORIES: 1,564, FAT: 49 g,
SAT. FAT: 8.5 g, CARBS: 191 g,
FIBER: 45 g, SUGARS: 51.5 g,
PROTEIN: 99 g, SODIUM:
1,715 mg, CHOLESTEROL:
366 mg
THURSDAY
Banana Cereal:
Top 1 cup cereal with
1 banana, sliced, and
¾ cup milk
Maple Pear Yogurt:
Mix 6 oz Greek
yogurt, 1 pear, sliced,
½ tsp maple syrup
and pinch cinnamon
Tuna Sandwich: Mix 3 oz
tuna, 5 grapes, quartered,
2 tbsp each chopped bell
pepper and carrot, 1 tbsp
chopped cilantro, ½ tsp
diced jalapeño, 1 tsp
mayonnaise and pinch
black pepper; spread
between 2 slices bread
1 cup grapes
¾ carrot, sliced, with
1 tbsp hummus
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78)
Indian Red Lentil Soup:
1 serving Indian Red
Lentils (leftovers, p. 78),
thawed and blended; top
with ¼ cup cooked rice
and 1 hard-boiled egg,
chopped (from recipe)
Pear Spinach Salad C
CALORIES: 1,863, FAT: 58.5 g,
SAT. FAT: 20.5 g, CARBS: 261 g,
FIBER: 42.5 g, SUGARS: 98.5 g,
PROTEIN: 99 g, SODIUM:
1,641 mg, CHOLESTEROL:
359 mg
FRIDAY
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78)
1 oz almonds
1 cup grapes
1 serving Chunky
Chickpea Salad
Romaine Boats (see
recipe, p. 53)
1 orange
5 crackers with
¼ avocado, peeled,
pitted and mashed
Lemon Ginger Chicken:
Top 5 oz chicken breast
with 2 tsp lemon juice,
1 tsp minced ginger and
pinch each black pepper
and salt; bake, top with
1 tbsp chopped cilantro
Mix ¾ cup cooked rice
with 2 tbsp edamame,
steamed
Pear Spinach Salad C
CALORIES: 1,404, FAT: 53 g,
SAT. FAT: 10.5 g, CARBS:
173 g, FIBER: 35 g,
SUGARS: 63 g, PROTEIN: 72 g,
SODIUM: 909 mg,
CHOLESTEROL: 136 mg
MEAL
PLAN
SATURDAY SUNDAY
MEAL PLAN: WEEK 1
Avocado Tomato Yogurt Crunch:
Toast: Top each of Mix 6 oz Greek
2 slices bread, yogurt, 15 grapes,
toasted, with 2 tbsp halved, ¾ cup cereal
mashed avocado, and 5 almonds,
1 thick slice tomato chopped
and 2 tbsp chopped
cilantro
¾ cup grapes
1 serving Peanut ½ cup edamame,
Butter Maple Banana steamed
Muffins (leftovers,
p. 78)
Indian Red Lentil Soup: Maple Pear Sandwich:
1 serving Indian Red Layer 1 pear, sliced,
Lentils (leftovers, p. 1½ tbsp peanut butter
78), thawed and and 1 tsp maple syrup
blended; top with between 2 slices bread
¼ cup cooked rice and
1 hard-boiled egg, 1 cup carrot sticks
chopped (from recipe)
1 orange
Tomato &
Cilantro Chicken:
A
Top 5 oz chicken
breast with
1 clove garlic,
minced, 1 thick
½ cup edamame, 12 crackers with 1 oz slice tomato and
steamed goat cheese pinch each salt
and black
pepper; bake,
then top with
2 tbsp chopped
cilantro
Black Beans: In a
Lemon Pepper Turkey Burger: Form
saucepan, heat B
Salmon: Top 4 oz 4 oz turkey into patty;
1 can black beans,
salmon with 2 tsp lemon grill. Serve between
drained and
juice and 1/8 tsp black 2 slices bread with
rinsed, with ¼ cup
pepper; bake 1 tbsp hummus, 1 slice
chopped yellow
1 sweet potato, baked; each tomato and onion
onion (eat ¾ cup;
top with ½ oz goat and ¼ cup spinach.
save leftovers)
cheese Mix 1 cup sliced
Pear Spinach Salad C cucumber, 1 tbsp rice
Pear Spinach
vinegar, ½ tsp EVOO
and pinch each salt and Salad: Toss C
black pepper 2 cups spinach,
1 oz goat cheese,
¼ cup each sliced
CALORIES: 1,849, FAT: CALORIES: 1,676, FAT: 66 g,
bell pepper,
68 g, SAT. FAT: 18.5 g, SAT. FAT: 17 g, CARBS: 207 g, cucumber and
CARBS: 237 g, FIBER: 41.5 g, FIBER: 47 g, SUGARS: 58 g, pear, 2 tbsp rice
SUGARS: 61.5 g, PROTEIN: PROTEIN: 91 g, SODIUM: vinegar, 1 tsp
84 g, SODIUM: 1,836 mg, 2,152 mg, CHOLESTEROL: EVOO and ½ tsp
CHOLESTEROL: 306 mg 180 mg maple syrup
SEPTEMBER 2014 Clean Eating 75
 recipes // meal plan
$ THE BUDGET ISSUE $

SHOPPING LIST: WEEK 2 MEAL PLAN: WEEK 2

PROTEINS & DAIRY
 16 oz cottage cheese
 2½ oz Gruyère cheese
 1 qt milk (dairy or unsweetened
rice, almond or soy milk)
 4 pears MONDAY TUESDAY
 3 garden cucumbers
 1 bunch fresh cilantro Banana Cereal: PB & Maple Toast:
 20 oz mixed greens Top 1 cup cereal with Top 2 slices bread,
1 banana, sliced, and toasted, with 2 tbsp
 1 large bunch kale

PEAR IMAGE BERGAMONT/SHUTTERSTOCK.COM, CRACKERS IMAGE GORDON BELL/SHUTTERSTOCK.COM, BANANA IMAGE URFIN/SHUTTERSTOCK.COM, ORANGE IMAGE NATTIKA/SHUTTERSTOCK.COM, APPLE IMAGE BAIBAZ/SHUTTERSTOCK.COM
¾ cup milk peanut butter and
 18 oz plain yogurt  1 bunch fresh rosemary BREAKFAST 1 tsp maple syrup
 5½ lb whole chicken  2 jalapeño chile peppers
1 pear
 16 oz lean ground chicken  1 bunch scallions

ALMONDS IMAGE ANDREY EREMIN/SHUTTERSTOCK.COM, EDAMAME IMAGE BONCHAN/SHUTTERSTOCK.COM, GRAPES IMAGE TEHCHEESIONG/SHUTTERSTOCK.COM, CARROT STICKS IMAGE BRENT HOFACKER/SHUTTERSTOCK.COM,
 6 oz boneless, skinless cod fillet  1 acorn squash
 4 oz boneless pork chop  2 vine tomatoes
 4 oz steak
 1 oz all-natural turkey bacon, no WHOLE GRAINS 1 serving Peanut 1 carrot, sliced, with
added nitrates or nitrites
 1 loaf whole-grain bread Butter Maple Banana 2 tbsp hummus
 1 all-natural veggie burger (TRY:
 4 whole-grain hamburger buns Muffins (leftovers,
Amy’s California Veggie Burger)
SNACK p. 78), thawed

VEGGIES & FRUITS EXTRAS

 5 apples  1 bottle chipotle chile powder

 4 bananas  1 8-oz container hummus

 10 oz grapes  1 3-oz pouch wild albacore tuna

(TRY: Wild Planet Wild Tomato & Goat Cheese 1 serving Lemon
 3 lemons Albacore Tuna) Sandwich: Layer 1½ oz Rosemary Roasted
 1 lime  1 bag frozen whole strawberries goat cheese, ½ tomato, Chicken with Savory
 3 oranges thinly sliced, and Acorn Squash Mash

horter
¼ cup mixed greens (leftovers, p. 79;
Psst! S g list! LUNCH between 2 slices bread, save leftovers)

shoppin
toasted
1 cup grapes
1 carrot, sliced, with
2 tbsp hummus
WHAT ELSE DO YOU NEED?
1 apple

1 orange 7 crackers and 1 oz

goat cheese
½ oz almonds
SNACK 1 apple

1 serving Lemon Lemon Ginger Cod:

Rosemary Roasted
Chicken with Savory
Acorn Squash Mash
(see recipe, p. 79; save
leftovers)
DINNER
Garlic Kale: Sauté
½ bunch kale, chopped,
and 2 cloves garlic,
minced, in 1 tbsp
safflower oil (eat
1½ cups; save leftovers)
Top 6 oz cod with 1 tsp
each minced ginger,
garlic and lemon juice
and pinch each salt
and black pepper
Indian Red Lentil
Soup A
2 cups Garlic Kale
(leftovers)

CALORIES: 1,572, FAT: 56 g, CALORIES: 1,594, FAT: 54 g,

SAT. FAT: 17.5 g, CARBS:
TOTAL 205 g, FIBER: 39 g,
NUTRIENTS SUGARS: 83 g, PROTEIN:
NOTE: Clean Eating shopping lists include all the items 83 g, SODIUM: 1,415 mg,
you’ll need to prepare 70 meals for one adult. Simply CHOLESTEROL: 225 mg
SAT. FAT: 13 g, CARBS: 193 g,
FIBER: 55 g, SUGARS: 58 g,
PROTEIN: 121 g, SODIUM:
1,515 mg, CHOLESTEROL:
247 mg

double up if you're meal prepping for two! At the end of

Week Two, freeze any unused items for future use.
EVOO = extra-virgin olive oil MEAL
PLAN
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

MEAL PLAN: WEEK 2

Banana Berry
Smoothie: Blend
5 frozen strawberries,
1 banana, ½ cup each
kale, milk and yogurt
and 2 tsp minced
ginger with ice
Banana Pear Crunch:
Mix 1 pear, chopped,
½ banana, sliced
(freeze remaining ½),
6 almonds, chopped,
¾ cup yogurt and
¼ cup cereal
1 cup cereal, Green Ginger
½ banana (leftovers), Smoothie: Blend
thawed and sliced, 8 frozen strawberries,
and ¾ cup milk ½ cup each kale,
milk and yogurt and
2 tsp minced ginger
with ice
Maple Banana
Cottage Cheese:
Mix 1 banana, sliced,
1 cup cottage cheese
and 1 tsp maple
syrup

12 crackers with 1 serving Peanut
2 tbsp hummus Butter Maple Banana
Muffins (leftovers,
p. 78), thawed
1 apple, sliced, with
1 tbsp peanut butter
PB & Maple Toast: ½ cup edamame,
Top 1 slice bread, steamed
toasted, with 2 tsp
peanut butter and
½ tsp maple syrup

Chicken & Gruyère
Sandwich: Arrange
3 oz Lemon Rosemary
Roasted Chicken
(leftovers, p. 79),
½ oz Gruyère cheese,
1 thick slice tomato
and ¼ cup mixed
greens between
2 slices bread, toasted
1 apple
1 serving Crunchy
Thai Black Rice Salad
with Peanut Ginger
Dressing (see recipe,
p. 50)
Easy Chicken Salad: Mix
4 oz Lemon Rosemary
Roasted Chicken
(leftovers, p. 79),
chopped, 3 cups mixed
greens, 6 almonds,
chopped, ½ cup cottage
cheese, ¼ cup each
chopped cucumber,
tomato and carrot and
2 tbsp lemon juice
1 orange
1 serving Chipotle
Chicken Burgers with
Ginger Lime Aioli &
Cucumber Salad
(leftovers, p. 79)
1 orange
Tuna Salad Sandwich:
Mix 3 oz tuna, 2 tbsp
each chopped carrot,
cucumber and tomato,
1 tbsp chopped cilantro,
1½ tsp each lemon juice
and mayonnaise and
¼ tsp cumin seeds;
spread between
2 slices bread
1 cup grapes

Cinnamon Pear Yogurt:
Mix 1 pear, chopped,
½ cup yogurt and pinch
cinnamon
Veggie Burger: Arrange
1 veggie burger patty,
baked, 1 scallion, sliced,
1 slice tomato, ¼ cup
mixed greens and 1 tbsp
hummus between
2 slices bread, toasted
Autumn Salad B
CALORIES: 1,661, FAT: 60 g,
SAT. FAT: 16 g, CARBS: 210 g,
FIBER: 39 g, SUGARS: 75 g,
PROTEIN: 96 g, SODIUM:
2,266 mg, CHOLESTEROL:
136 mg
1 carrot, sliced, with
2 tbsp hummus
Garlic Ginger Pork: Top
4 oz pork chop with 2 tsp
lime juice, 1 scallion,
chopped, ½ tsp each
minced garlic and ginger
and pinch black pepper;
bake, then top with 1 tsp
chopped cilantro
Chipotle Rice: Mix ¾ cup
rice, cooked, with pinch
chile powder
Autumn Salad B
CALORIES: 1,999, FAT: 60 g,
SAT. FAT: 15 g, CARBS:
250 g, FIBER: 41 g,
SUGARS: 56 g, PROTEIN:
131 g, SODIUM: 1,787 mg,
CHOLESTEROL: 165 mg
Hummus Toast:
Top 1 slice bread,
toasted, with 2 tbsp
hummus and 2 slices
tomato
1 serving Chipotle
Chicken Burgers with
Ginger Lime Aioli &
Cucumber Salad
(see recipe, p. 79; save
leftovers)
CALORIES: 1,462, FAT: 54 g,
SAT. FAT: 14.5 g, CARBS:
158 g, FIBER: 30 g, SUGARS:
64 g, PROTEIN: 98 g, SODIUM:
1,667 mg, CHOLESTEROL:
225 mg
Ginger Pear Cottage 1 apple
Cheese: Mix 1 pear,
sliced, ½ cup cottage 1 oz Gruyère cheese
cheese and ½ tsp
Indian Red Lentil
minced ginger
Soup: 1 serving
A
Indian Red Lentils
(leftovers, p. 78),
without rice and
Steak: 4 oz steak, grilled 1 serving Biryani-Style egg, thawed and
Chicken Kamut (see blended
Edamame Rice:
recipe, p. 71)
Mix ¾ cup cooked rice
sprinkled with cumin
seeds, salt and pepper
with ½ cup edamame,
Autumn Salad:
Mix 2 cups
B
mixed greens,
steamed
½ cup chopped
Autumn Salad B cucumber,
2 tbsp each
chopped grapes,
carrot and goat
cheese, 1 tbsp
each acorn
CALORIES: 1,666, FAT: 66 g, CALORIES: 1,475, FAT: 41 g,
squash seeds
SAT. FAT: 21.5 g, CARBS: SAT. FAT: 15 g, CARBS: 190 g,
(leftovers, p. 79)
181 g, FIBER: 31 g, FIBER: 31 g, SUGARS: 78.5 g, and lemon juice
SUGARS: 73 g, PROTEIN: PROTEIN: 102 g, SODIUM: and ½ tsp each
99 g, SODIUM: 1,607 mg, 2,029 mg, CHOLESTEROL: EVOO and
CHOLESTEROL: 213 mg 163 mg maple syrup

SEPTEMBER 2014 Clean Eating 77

recipes // meal plan
RECIPES: WEEK 1
Indian Red
Lentils
WITH RICE &
HARD-BOILED EGGS
SERVES 6.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 55 MINUTES.
INGREDIENTS:
• ½ cup brown rice, rinsed
• 2 tsp safflower or olive oil
• 2 cups chopped yellow onion
• 4 cloves garlic, minced
• 3 tbsp seeded and minced
jalapeño chile pepper
• 3 tbsp peeled and minced fresh
ginger
• 16 oz red lentils, rinsed
• ½ cup chopped fresh cilantro
leaves, divided, plus additional
for garnish
• 2 tbsp cumin seeds, toasted
(TIP: Substitute with 1 tbsp
curry powder.)
• ½ tsp coarse sea salt
• 6 eggs, hardboiled, peeled and
sliced (TIP: If not using all
6 servings at once, rinse eggs in
cold water and refrigerate, with
shell on, for up to 7 days.)
• 1 vine tomato, seeded and diced
INSTRUCTIONS:
ONE: Cook rice according to
package directions.
78 Clean Eating SEPTEMBER 2014
TWO: Meanwhile, prepare lentils:
In a large pot, heat oil on medium.
Add onion and sauté, stirring
often, until softened, about
2 minutes. Add garlic, jalapeño
and ginger and sauté for 1 to
2 more minutes, until fragrant.
Stir in lentils, ¼ cup cilantro,
cumin seeds, salt and 4 cups
water. Bring to a boil, then reduce
heat to low, cover and simmer
until water is absorbed and lentils
are softened, stirring occasionally,
about 20 minutes. Stir in ¼ cup
cilantro.
THREE: Divide rice, lentil
mixture, eggs and tomato among
serving bowls. Garnish with
additional cilantro.
TIP: If following our Two-Week
Meal Plan, only 5 eggs need to
be hardboiled as 1 serving will
be eaten without an egg. To
store leftovers for use in Meal Plan
recipes, divide 4½ cups Indian
Red Lentils among 3 freezer-safe
containers and ½ cup rice among
2 freezer-safe containers. Reserve
for use when called for.
NUTRIENTS PER SERVING
(1½ CUPS LENTILS, ¼ CUP COOKED RICE,
1 EGG, 1 TBSP CHOPPED TOMATO):
CALORIES: 442, TOTAL FAT: 8 g, SAT. FAT:
2 g, MONOUNSATURATED FAT: 3 g, POLY-
UNSATURATED FAT: 2 g, CARBS: 64 g,
FIBER: 6.5 g, SUGARS: 7.5 g, PROTEIN: 28 g,
SODIUM: 211 mg, CHOLESTEROL: 187 mg
Peanut
Butter Maple
Banana
Muffins
MAKES 14 MUFFINS.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 40 MINUTES.
INGREDIENTS:
• 2 cups oat flour
• 1 tsp baking powder
• ½ tsp baking soda
• ¼ tsp coarse sea salt, optional
• 2 large eggs, divided
• 2 tsp safflower oil
• ½ cup plus 2 tbsp Greek
yogurt, divided
• ¼ cup pure maple syrup
• 1 tsp pure vanilla extract
• 3 bananas, divided
• 2 tbsp natural unsalted
crunchy peanut butter
INSTRUCTIONS:
ONE: Preheat oven to 350°F.
TWO: Prepare batter: In a large
bowl, mix flour, baking powder,
baking soda and salt (if using).
In a small bowl, whisk 1 egg with
oil; stir in ½ cup yogurt, maple
syrup and vanilla. Add egg
mixture to flour mixture and
stir until just combined. Mash
2½ bananas and fold into
mixture until just combined and
no white streaks remain; mixture
should still be lumpy.
THREE: Meanwhile, prepare
filling: In a small bowl, mash
remaining ½ banana; stir
in remaining 1 egg, 2 tbsp
yogurt and peanut butter
until well combined.
FOUR: Line 14 muffin cups with
paper liners and fill one-third of
each liner with batter. Dollop
1 tsp filling into each, then
divide remaining batter among
liners. Bake for 18 to 25 minutes,
until a toothpick comes out
clean when inserted in center.
Let cool in tin for 5 minutes,
then remove muffins from tin
and let cool on wire racks.
TIP: Muffins are good for
about 4 days so freeze any you
won’t use within that period.
If following our Two-Week
Meal Plan, freeze at least
2 muffins and thaw for use
when called for.
NUTRIENTS PER SERVING
(1 MUFFIN):
CALORIES: 146, TOTAL FAT: 6 g, SAT. FAT:
1.5 g, MONOUNSATURATED FAT: 1 g,
POLYUNSATURATED FAT: 2 g, CARBS:
20 g, FIBER: 2 g, SUGARS: 7 g, PROTEIN: 4 g,
SODIUM: 98 mg, CHOLESTEROL: 28 mg
 RECIPES: WEEK 2
• 1/8 tsp coarse sea salt
ing our
outside of chicken, making sure
to get under skin. Stuff chicken
Chipotle
If follow eal Plan, INSTRUCTIONS:
Two-W e e k M
oz Lemo
n with remaining 6 whole sprigs Chicken ONE: Prepare aioli: In a small
freeze 4 Chicken rosemary and lemon. Transfer to
R os e m a ry
n Friday
, a roasting pan with a rack and Burgers bowl, mix mayonnaise, ½ tsp oil
for use o 2. and ¼ tsp each ginger, jalapeño
We e k bake for 15 minutes. Reduce WITH GINGER LIME AIOLI
& CUCUMBER SALAD and lime juice. Cover and
heat to 375°F and bake until an
refrigerate until needed.
internal thermometer registers SERVES 4.
165°F when inserted in thickest HANDS-ON TIME: 30 MINUTES. TWO: Prepare salad: In a
TOTAL TIME: 40 MINUTES.
part of chicken, about 1½ hours. medium bowl, combine all
INGREDIENTS: salad ingredients. Cover and
TWO: Meanwhile, fill a large pot
• 1½ tbsp olive oil mayonnaise refrigerate. (TIP: If making salad
with water. Add squash, cover
in advance, wait to add cilantro
and bring to a boil. Reduce heat • ½ tsp extra-virgin olive oil
just before serving.)
to a simmer and cook until soft, • 1¼ tsp peeled and minced
about 15 minutes; drain. On a ginger, divided THREE: Meanwhile, in a large
Lemon cutting board, slip off peels • 1¼ tsp seeded and minced bowl, mix chicken, ¼ cup

Rosemary
Roasted
Chicken
WITH SAVORY ACORN
SQUASH MASH
SERVES 4 (PLUS ADDITIONAL
CHICKEN TO BE USED
THROUGHOUT MEAL PLAN).
HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 2 HOURS, 35 MINUTES.
INGREDIENTS:
• 5½ lb whole chicken,
giblets removed
• ¼ tsp plus 1/8 tsp coarse
sea salt, divided
• ¼ tsp ground black pepper
• 10 sprigs fresh rosemary,
divided
• 1 lemon, sliced into rounds
• 3 cups chopped acorn squash
(peel on), seeds removed and
reserved
• 1 oz all-natural turkey bacon
• 1 large egg, whisked
• 2 tsp safflower or olive oil
• 3 tbsp shredded Gruyère
cheese
from squash. Return to pot.
THREE: Meanwhile, heat a
medium nonstick skillet on
medium-low. Add bacon and
cook, turning once, until crisp,
about 5 minutes per side.
Transfer to a cutting board and
chop into small pieces.
FOUR: To squash, add egg, oil
and remaining 1/8 tsp salt. With
a potato masher, mash until
smooth. Transfer to a small
baking dish and top with bacon
and cheese.
FIVE: Once chicken is done,
remove from oven, transfer to
a clean cutting board and cover
loosely with foil; let rest for
15 minutes. Reduce oven heat
to 350°F and add squash
mixture to oven. Bake for
15 minutes. Serve chicken
with squash mixture.
TIP: Roast acorn squash seeds
for use in our Two-Week Meal
Plan. Spread seeds on a small
baking sheet and bake at 375°F
until golden, 10 to 15 minutes.
jalapeño chile pepper, divided
• 1¼ tsp fresh lime juice, divided
• 16 oz lean ground chicken
• ¼ cup chopped fresh
cilantro leaves
• 3 tbsp diced scallions
(white parts only)
• ½ tsp chipotle chile powder
• 4 whole-grain hamburger
buns, toasted
SALAD
• 1 garden cucumber, peeled,
halved and sliced
• 1 jalapeño chile pepper, halved,
seeded and thinly sliced
• ¼ cup chopped fresh
cilantro leaves, divided
• 2 tbsp rice vinegar
• 1 tsp extra-virgin olive oil
cilantro, scallions, chile powder
and remaining 1 tsp each ginger,
jalapeño and lime juice. Form
into 4 4-oz burgers and use your
thumb to make a slight indent
in center of each. Heat a grill on
medium and add patties to grill.
Cook, turning once, for 5 to
7 minutes per side, until no
longer pink inside.
FOUR: Divide patties among
buns and top each with 1 tsp
aioli and 2 tbsp salad; serve
remaining salad on the side.
NUTRIENTS PER SERVING
(1 BURGER AND ½ CUP SALAD):
CALORIES: 344, TOTAL FAT: 17 g, SAT. FAT:
4 g, MONOUNSATURATED FAT: 7 g, POLY-
UNSATURATED FAT: 5 g, CARBS: 25 g,
FIBER: 4 g, SUGARS: 6 g, PROTEIN: 24 g,
SODIUM: 372 mg, CHOLESTEROL: 93 mg

INSTRUCTIONS: NUTRIENTS PER SERVING

ONE: Preheat oven to 425°F.
Pat chicken dry with paper
towels and season with ¼ tsp
each salt and pepper. Remove
rosemary leaves from 4 stems
and roughly chop; rub over
(4 OZ CHICKEN WITHOUT SKIN AND
2
/3 CUP SQUASH MIXTURE):
CALORIES: 326, TOTAL FAT: 14 g, SAT. FAT:
4 g, MONOUNSATURATED FAT: 4.5 g, POLY-
UNSATURATED FAT: 4 g, CARBS: 11 g,
FIBER: 2 g, SUGARS: 0 g, PROTEIN: 38 g,
SODIUM: 294 mg, CHOLESTEROL: 159 mg

SEPTEMBER 2014 Clean Eating 79

travel well // global gourmet

EASTERN
EUROPE

Beloved
BLINTZES An Eastern European treat just
like Grandma used to make.
BY JILL SILVERMAN HOUGH, PHOTOGRAPHY BY LAURA WRIGHT

I
n my 20s, I moved to New York to cheeses, they can be filled with fruit
to start my career. Of the many or meat mixtures. But a cheese filling
things I missed about California, – usually a combination of cottage
one was my grandmother’s cook- cheese, cream cheese, and/or farmer’s
ing. Lucky for me, every few months cheese – is by far the most popular.
NEW TWISTS
she shipped me a care package that was Even though they’re slightly sweet, ON BLINTZES
filled with treats. blintzes are typically eaten as a main
To me, my grandma’s
My favorite items in those pack- course, for breakfast, brunch, lunch or simple blintzes are per-
ages? Cheese blintzes. even as a breakfast-for-dinner. Topped fect the way they are.
with applesauce or other fruits and But some cooks include
Easy to love sour cream, a couple of blintzes are other goodies in their
Certainly, I loved blintzes because filling or use different
more than enough for a meal.
JILL toppings. Here are a
they were a comfort food from my few to try:
SILVERMAN
HOUGH childhood. Grandma had them in her Easy to make FOR THE
fridge or freezer at all times, ready to Turning blintzes into a Clean Eating FILLING, ADD:
A culinary instruc-
tor, recipe devel- be crisped up in a skillet and served recipe is easier than you might think.
• A bit of vanilla
oper and most for all manner of occasions – even if I simply use white whole-wheat flour
recently co-author • Lemon or orange zest
the occasion was simply the end of a instead of all-purpose, and I substitute
of The Clean Plates • Allspice, nutmeg,
long school day. Sucanat for white sugar.
Cookbook: Sustain- cardamom or other
able, Delicious, and But there was, and is, plenty to love For the cheese, I do exactly as my
baking spices
Healthier Eating for about blintzes. It’s hard to resist their grandma did, using a combination of
Every Body (Run- • Dried fruit
ricotta-like cheesy filling, flavored with cottage cheese and farmer’s cheese,
ning Press, 2012), • Chopped toasted nuts
Hough takes great
just a touch of sugar and cinnamon; which is a fresh cheese akin to ricotta
BERRY PHOTO DIONISVERA/SHUTTERSTOCK.COM

their crepe-like wrapping, made more or goat cheese that’s naturally low in FOR THE
enjoyment in
TOPPING, TRY:
helping readers satisfyingly chewy than a standard crepe fat. Look for farmer’s cheese at cheese
create cleaned- thanks to a higher proportion of eggs; shops, natural food stores and better • Jam, jelly or
up versions of marmalade
popular inter- and their warm, crisped outsides, from a supermarkets. The result is a pleas-
final sauté in a skillet (another deviation antly soft filling that’s never runny. • Fruit compote
national dishes
at home with from a standard crepe). Just like Grandma, I like to keep • Berries or other
ease. For more of Blintzes, long a staple in Eastern a few filled blintzes in the fridge or fresh fruit
her recipes, visit
Europe, are related to Russia’s blinchiki freezer, so that with just a simple pan • Crème fraîche
jillhough.com.
and Hungary’s palacsinta. In addition sear, they’re ready to serve. • Maple syrup or honey

80 Clean Eating SEPTEMBER 2014


Cheese Blintzes
SERVES 6. HANDS-ON TIME: 55 MINUTES.
TOTAL TIME: 1 HOUR, 5 MINUTES.
Basically a sweetened cheese-filled crepe, blin-
tzes are cooked again after the filling is added,
for a warm, slightly crisp outside in contrast to
the soft, creamy inside. It’s a beautiful combo.
INGREDIENTS:
• 4 large eggs
• 1¼ cups whole milk
• 1 cup white whole-wheat flour
• Neutral-flavored cooking spray
(such as safflower or grape seed)
• 12 oz farmer’s cheese (NOTE: If you
can’t find farmer’s cheese, substitute
with ricotta.)
• 4 oz cottage cheese
• 2 tbsp Sucanat
• ¼ tsp ground cinnamon, plus
additional for garnish
• ¾ unsweetened applesauce
• 6 tbsp sour cream
INSTRUCTIONS:
ONE: In a medium bowl, whisk eggs and
milk. Add flour, whisking until smooth.
Mist an 8-inch nonstick skillet with cooking
spray and heat on low. Add 3 tbsp batter,
tilting skillet to spread batter in a thin, even
layer. Cook on 1 side only until center is set
and edges are starting to brown, 30 to
60 seconds. Loosen blintz with a spatula
and invert onto a parchment- or paper
towel–lined plate. Stir batter again and
repeat, misting skillet again with cooking
spray as necessary and layering finished
blintzes between parchment or paper
towels (you should have at least 12).
TWO: In a medium bowl, combine cheeses,
Sucanat and ¼ tsp cinnamon. Arrange
a blintz, browned side down, on a work
surface. Spread about 2½ tbsp cheese
mixture in a line across bottom third of
blintz, stopping 1 inch short of each side.
Fold in the sides, fold in the bottom, then roll
towards the top into a cylinder. Repeat with
remaining blintzes, arranging finished ones
seam side down on a platter or plate.
THREE: Mist a 12-inch nonstick skillet with
cooking spray and heat on medium. Working
in batches, add blintzes seam side down
and cook until golden brown, 2 to 3 minutes
per side.
FOUR: Arrange blintzes on plates or a
platter. Top with applesauce and sour cream,
then sprinkle with additional cinnamon.
(Alternatively, serve applesauce and sour
cream at the table and let guests add their
own toppings.)
NUTRIENTS PER SERVING (2 BLINTZES,
2 TBSP APPLESAUCE, 1 TBSP SOUR CREAM):
CALORIES: 303, TOTAL FAT: 14 g, SAT. FAT: 7 g, MONOUN-
SATURATED FAT: 4 g, POLYUNSATURATED FAT: 1.5 g,
CARBS: 26 g, FIBER: 2 g, SUGARS: 10 g, PROTEIN: 18 g,
SODIUM: 225 mg, CHOLESTEROL: 157 mg
SEPTEMBER 2014 Clean Eating 81
KICK IT UP A NOTCH
WITH

TOSCA DARES YOU

TO CREATE YOUR OWN
RECIPE USING WHAT’S
FRESH, SEASONAL
AND ON HAND. DON’T
WORRY TOO MUCH
ABOUT THE OUTCOME;
IT’S ALL PART OF THE
ADVENTURE.

GO
BEYOND

TOSCA RENO PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, HERB PHOTO LILIGRAPHIE@SHUTTERSTOCK.COM, SAUCE PHOTO MELICA@SHUTTERSTOCK.COM
THE RECIPE
The best recipes, in my experience, are not recipes at all but a magical coming
together of at-their-peak ingredients, resulting in a memorable meal so
delightful it’s hard to duplicate. Late summer into the fall might just be the
perfect time to enjoy “no-recipe” cooking.
I remember reading a wonderful article much else. Not a word was written in a soothing, nonconfrontational manner,
by Canadian media personality Peter recipe format. I felt I had stumbled onto about the creation of food. The tale was
Gzowski about how he cobbled together something, a treasure, which didn’t read woven from ingredients and the happy
meals with a bottle of sherry in one like the usual recipe with a long list of ending was the meal. It made the entire
hand and an assortment of ingredients intimidating, hard-to-find ingredients, process so much more enjoyable. And it
in the other. He didn’t always know but a story being told of how to create inspired me to tell my own story using
how the meal was going to turn out, but food that fed both the body and soul. ingredients I had found, purchased or
the adventure of creating an entirely new I immediately cobbled together my grown. I held firmly to my belief that
dish was the point for him. As I read own ingredients with wine in hand (this what would result would indeed be
on, a surprise lay among his words – a was an occasion after all) and I began palatable, a story of its’ own making.
recipe for a hearty stew – embedded in to repeat Gzowski’s food story. In the (See my recipe “In a Canadian Stew”
his story. The stew had been assembled process, I realized that what I appreci- from the The Eat-Clean Diet Cookbook
from peak-season ingredients he had ated about this way of cooking was the [Ballantine Books, 2007].)
on hand, spices from his pantry, lean nonintimidation factor. It was as if the Thus, I began a lifelong search for
stewing beef from the butcher’s and not author were telling me a bedtime tale in the simplest cooking stories possible.

82 Clean Eating SEPTEMBER 2014

One popped up recently featuring but
two ingredients – chocolate-covered
strawberries. If your berries come from
a farmers’ market at the height of their
season and you give each a light bath in
melted, organic dark chocolate, you’ll
have a dessert so delicious and simple
it can hardly be trumped. That dessert
will soon be featured at my daughter’s
wedding shower along with a glass
of prosecco.
If it is herbs you find overcrowd-
ing your vegetable patch and garden
walkways, pluck them in the early
morning and submerge them, after a
vigorous rinse, in either white vinegar
or a feisty olive oil. Set these in a warm
kitchen window and let the warmth
of the autumn sun work its magic as
aromatic flavors are released into the liq-
uid. Other dishes perfected by their lack
of ingredients include lemon chicken,
which benefits from fresh lemon slices
and a dusting of salt and pepper before
an ambrosial baking in the oven, or
fillets of local, wild whitefish plucked
from a local pond, dressed in generous
“IF IT IS HERBS YOU FIND OVERCROWDING YOUR
VEGETABLE PATCH AND GARDEN WALKWAYS, PLUCK
THEM IN THE EARLY MORNING AND SUBMERGE
THEM, AFTER A VIGOROUS RINSE, IN EITHER WHITE
VINEGAR OR A FEISTY OLIVE OIL.”
lashings of late harvest herbs, including
rosemary, thyme, sage, tarragon and
dill, and cooked quickly in a hot oven or
pan. Overdoing these foods never makes
them better.
I never make a salad the same way
from one day to the next, no matter
what the season. I take what is available
either in my garden or at the farmers’
market and get crazy with texture and
When nutritional therapy practitioner Tosca Reno was raising five children under one
roof she still managed to write numerous books. Her New York Times best seller is Your Best
Body Now (Harlequin, 2010), and Tosca Reno’s Eat Clean Cookbook (Robert Kennedy
Publishing, 2009) was nominated for the prestigious Gourmand World Cookbook Award.
Order copies of her books at toscareno.com.
color creating a picturesque salad
that includes ingredients as unique as
edible flowers and pomegranate vinegar
dressing. There is no right or wrong
here. There is only a welcome bowl,
your clever hands and the bounty of
your pantry and refrigerator – no
recipe required.
Perhaps it is laziness on my part
that has led me to this simple way of
cooking, but I remind myself that such
effortless food preparation was at play
long before the existence of the Food
Network or celebrity chef kitchens
kitted out with everything shiny and
fancy. Rummaging about in forest and
field brought together what was at hand
and yielded a meal without the benefit
of Google or Bobby Flay. It was still a
meal, offering nutrients, sustenance and
another day of survival. Even today,
I can go out on my property and find
mushrooms, wild leeks, garlic and
edible greens in enough quantities to
make a meal.
I revel in “cooking” free from a reci-
pe and making it up as I go. It’s like that
when I head to my garden or even my
favorite local farm, which is still possible
in the glorious autumn sunshine. I never
know what will be available, and having
no control over that, I let Mother Nature
decide what will end up on my dinner
table. It takes the guesswork out of meal
prep and it also helps to keep costs down
while showcasing readily available foods
at their peak.
As summer fades into fall, why
not write your own food story? Let
your creative kitchen flair loose in the
language of ingredients both familiar
and unfamiliar and whip up something
totally new and totally you.
NO-COOK SUNSHINE
TOMATO SAUCE
Give several summer ripe tomatoes a light
rinse. Chop coarsely and dump into a large
Mason jar. Mash a few garlic cloves and add
to the jar. If you have shallots, give them a fine
chop and add to the jar. Douse everything
with a cup of olive oil and a shot of vinegar,
or whatever you’ve got handy. If you don’t
have vinegar, use a lemon or lime. The bet-
ter the quality, the better the flavor. Add a
teaspoon of unrefined sea salt and a grating
of fresh black pepper. If you have fresh basil
and oregano, toss those in too. Put the lid
on and place the jar in a hot, sunny window.
Let stand, soaking up the heat of the sun for
4 hours. Serve with bread or as a light, raw
sauce for pasta. If not consuming right away,
refrigerate for up to 1 week.
Find more recipes at toscareno.com
SEPTEMBER 2014 Clean Eating 83
be inspired // gear & gadgets

PERFECT PEELER
The Kuhn Rikon Garlic Peelers
eliminate unsavory odors
while allowing you to peel
garlic cloves faster. To peel,
just place a clove inside the
silicone roller, then roll on
your cutting board.
$4 to $8, surlatable.com

Cool tools
2-IN-1
Joseph Joseph Slice and Sharpen Cutting
Board integrates a built-in ceramic knife
sharpener and a chopping board. The
board’s nonslip edges ensure safety when
in use while the knife sharpener guarantees
your knives are always in top form.
$18, josephjoseph.com

UNDER $25
Time-saving kitchen gear at a fraction of the cost.
BY LAURA SCHOBER

NUT CHOPPER COPPER CUTLERY

With its vintage nut grinding mechanism, the RSVP Endur- Jazz up your cutlery with the
ance Vintage Nut Chopper conveniently chops nuts into eye-catching CB2 Shiny
small pieces for use in muffins, quick breads, salads, spreads Copper Placesetting Set of
and more. The glass jar is dishwasher-safe and features mark- 3. This sophisticated set is sure
ings up to 1¼-cup to measure the amount of nuts needed. to add a touch of class to any
$16, chefscatalog.com dinner table. $25, cb2.com

VEGGIE CLEANER
Featuring a flexible three-sec-
tioned brush and stiff bristles,
the Cuisipro Flexible Vegetable
Brush cleans vegetables of all
WHAT A HOOT! shapes and sizes, from carrots
Liven up your kitchen space with the mesmer- to potatoes. It thoroughly
izing Owl Trio Tray. This budget-friendly tray easily scrubs and cleans off dirt and
transfers plates and drinks from counter to table blemishes, and even bends to
and makes a fun addition to any household. accommodate different sizes
$25, pier1.com and shapes of veggies.
$5, amazon.com

84 Clean Eating SEPTEMBER 2014

 EASY CUTTER
Quarter grapes, grape
tomatoes and pitted olives
in one easy motion with the
OXO Good Grips Grape and
Tomato Cutter. Serrated
stainless steel blades and a
curved finger rest make this
tool comfortable and quick
to use, resulting in perfectly
sliced produce for salads,
salsas, garnishes and more.
COOK’S $10, oxo.com
COMPANION
From casseroles to
mac ’n’ cheese, Home
Essentials Double the
Decadence Mini Bake- LEAVES OF FALL
ware Set is great for Crate and Barrel’s Fall
many types of recipes, Foliage Dishtowel imparts
and is suitable for the some colorful falltime
oven, dishwasher and cheer to your kitchen. Its
microwave. These 5 x absorbent, white cotton
5-inch ceramic dishes also cleans up spills and
also make a great host dries dishes in a snap.
or housewarming gift. $6, crateandbarrel.com
$18, modcloth.com

SUSTAINABLE SHEET
A reusable, nonstick and healthy alternative to aluminum
foil, parchment and wax paper, the COOKINA Cuisine
Reusable Cooking Sheet is made with a nontoxic plastic
polymer. This PFOA-free cooking sheet can accommodate
oil- and fat-free cooking, plus it eliminates mess since the
sheet simply comes off the baking tray or pan.
$13, cookina.co

Editors’
Choice
COOK LIKE NONNA
Make delicious ravioli with
the cheesy, saucy and herby
fillings of your choice with
the Norpro Jumbo Ravioli
Maker with Press. The kit can
accommodate up to 10 ravioli
at a time, and is a cinch to use
for cooks of all levels.
$25, amazon.com

COMFORT CHOPPER
The T-fal Food Chopper’s rotating stainless steel blades
work quickly to make food prep a breeze. Featuring a
lock-down plunger for storage purposes, the Chopper
is a workhorse when it’s in action, allowing you to chop
fruits, veggies, herbs and nuts with ease.
$15, walmart.com

SEPTEMBER 2014 Clean Eating 85

 THE SUPERFOODS FOR eat smart // try this... with that
SUPER HEALTH ISSUE

Next Issue Mix 'n' Match Meals

Hits newsstands September 30, 2014 
From morning to night, we’ve got you covered with a
selection of fresh and flavorful meal combinations.

MENU 1
SCRUMPTIOUS BRUNCH :
SUPERMARKET
GUIDE
Clean Eating–
approved flours
+ = 536

FLOURS PHOTO S_PHOTO/SHUTTERSTOCK.COM, JICAMA PHOTO JIANG HONGYAN/SHUTTERSTOCK.COM, CULINARY TOOLS ICONS HEIN NOUWENS/SHUTTERSTOCK.COM, BEETS PHOTO SVETIANA FOOTE/SHUTTERSTOCK.COM
and meals for Calories
fall baking!

Jambalaya-Inspired Quiche with Spelt Crust, p. 70

Cheese Blintzes, p. 81
KITCHEN
CONFIDENTIAL 
MENU 2

PARTY POPPERS:
How to buy, store
and prep jicama.

+ + = 197
Calories
(when
shared
Coconut Tofu Dippers with Mango Curry Sauce, p. 54 with 3
Salted Caramel Pecan Cookies, p. 90 loved
Apple Cheddar Chicken Quesadillas with Pumpkin Dip, p. 62 ones)
MENU 3

FRESH ’N’ FILLING :

CULINARY TOOLS
Kitchen tools for your superfoods lifestyle.

+ = 416
Calories

Grilled Asparagus Salad with Feta Hazelnut Crumble, p. 24

Biryani-Style Chicken Kamut, p. 71
TOP-RATED
SUPERFOODS  BIG BREAKIE TO GO:
MENU 4

The 20 top-rated superfoods

of the moment selected by
Clean Eating’s panel of nutrition
experts, plus a recipe for each!
+ = 507
Calories

Quinoa Crunch Yogurt Parfaits, p. 53

Sweet Potato Breakfast Burritos, p. 50

86 Clean Eating SEPTEMBER 2014

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eat smart // ask the doc

Go Ahead, Ask
Me Anything!
Find out how to get your kids to eat healthier,
plus the lowdown on intermittent fasting. alternate days, but allowed them to
eat whatever they wanted on non-fast
BY JONNY BOWDEN, PhD, CNS
("feast") days. “We found that fasting
can reduce cell proliferation rates in
How can I get my kids to eat better? skin and breast,” said lead researcher
If you don’t have the perfect answer to that question, don’t feel bad. Just Krista Varady. “That’s equivalent to
A about everyone in the world is trying to figure that one out. A recent a decrease in both breast and skin
study published in The American Journal of Clinical Nutrition may help. cancer risk.”
Researchers looked at something very basic to healthier eating – portion Varady’s mice studies have been
control – and found that the amounts parents served themselves were signifi- followed up with nearly 20 human
cantly associated with the amounts they served to their children; and that the trials, and the results have been im-
amounts they served to their children strongly predicted the amounts their pressive. On "fast" days, participants
kids consumed. In some cases, this resulted in children consuming adult-sized ate up to 500 calories and on "feast"
portions. That’s a huge finding, one that confirms that what parents do at days they ate whatever and however
home has a big impact on what their kids do away from home, at least with much they wanted. Alternate-day
this important aspect of eating (and hopefully with other things as well!). fasting appears to lower measures
My own feeling is that kids will mimic what their parents do. If you of cardiovascular risk and help with
want your kid to eat nuts and apples instead of Doritos, get the Doritos out weight loss, regardless of whether
of the house, stock up on nuts and apples, and one's regular diet is high or low fat.
eat them yourself – and often. Your kids may Importantly, research has shown that
complain at first, but eventually dietary compliance with the program
they’ll eat what’s is high (86% in one study). And the
around, espe- consistently promising results seem to
cially if they be amplified when you throw exercise
see you doing into the mix – one study showed that
the same. while either alternate-day fasting or
exercise reduced body weight and
had favorable effects on cholesterol,
professional is in order.) The major- subjects who did both had superior
Q I’ve been hearing ity of people doing fasts and cleanses results when compared to the subjects
about intermittent are doing them for the wrong reason: who only exercised or only fasted.
fasting. What’s it about? weight loss. We’ve known for a while that
Let’s get the fasting and weight- Even though you may lose weight eating less calories can produce a
A loss issue out of the way first. quickly, it’s temporary. Fasting can bunch of health benefits, largely by
CHILD PHOTO SERHIY KOBYAKOV/SHUTTERSTOCK.COM

"Fasting" refers to an extended period
of time in which you consume no
food, typically for 3 to 7 days, while
"intermittent" fasting refers to not
eating, or eating less, for much shorter
periods – typically 8 to 24 hours. Un-
supervised fasting is a terrible strategy
for weight loss. (I say “unsupervised”
for special medical or spiritual cases,
where a fast supervised by a health
induce metabolic changes and hor-
monal dysregulation that can make
losing body fat more difficult.
Weight loss aside, there may be
some real benefits for “intermittent
fasting,” especially in the form of "al-
ternate-day fasting." Researchers at
the University of California, Berkeley,
fasted mice on a reduced-calorie diet
(25% of their usual dietary intake) on
turning on a group of genes (known
as the SIRT genes), which are involved
with longevity, and also by producing
less metabolic wear and tear. I suspect
that intermittent fasting – in one
form or another – is going to
turn out to have a lot of advocates.
But it’s still a little too early to recom-
mend it without reservation. We’ll
keep you posted!

88 Clean Eating SEPTEMBER 2014

 eat smart // recipe index

Your CE
Recipe Guide
Scrumptious, budget-
friendly meals the whole
family will adore.

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

SANDWICHES
PG BREAKFASTS & SMOOTHIES
•••
47 • Pork, Corn & White Bean Sloppy Joes
50
53 ••
Sweet Potato Breakfast Burritos
Quinoa Crunch Yogurt Parfaits
62 • Apple-Cheddar Chicken Quesadillas WITH
PUMPKIN DIP

70 Jambalaya-Inspired Quiche
WITH SPELT CRUST
63 • Crispy Fish Sandwiches WITH RANCH SAUCE

78 •••• Peanut Butter Maple Banana Muffins PG FISH & SEAFOOD

81 • Cheese Blintzes 41 • Jerk Cod
WITH PEACH SALSA & COCONUT BROWN RICE
GRAINS & VEGETABLES
24 • •• Grilled Asparagus Salad POULTRY
WITH FETA HAZELNUT CRUMBLE 38 • Chicken Paillards WITH PORCINI, RED WINE &
28 • •• Thai Rice Noodle Salad BUTTER SAUCE
WITH COCONUT LIME DRESSING 42 •• * Chicken Fried Rice WITH MIXED VEGETABLES
45 • • Chickpea Fritters
WITH ARUGULA SALAD & GRILLED WATERMELON
45 Chicken & Red Apple Curry
WITH ALMOND COUSCOUS
50 • * Crunchy Thai Black Rice Salad 46 • Lime Pomegranate Chicken Breasts
WITH PEANUT GINGER DRESSING WITH HERBED FARRO

54 • Coconut Tofu Dippers 68 • • Millet-Stuffed Turkey Breast

• ••
WITH MANGO CURRY SAUCE
71 • Biryani-Style Chicken Kamut
60 Tex-Mex Quinoa Bake
• •
PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN

79 Lemon Rosemary Roasted Chicken

71 • Butternut Squash & Barley Risotto Balls WITH SAVORY ACORN SQUASH MASH

78 •••• Indian Red Lentils

WITH RICE & HARD-BOILED EGGS
79 • Chipotle Chicken Burgers
GINGER LIME AIOLI & CUCUMBER SALAD

PASTAS, SOUPS, SALADS & SAUCES BEEF & PORK

24 • •• Grilled Asparagus Salad 46 • Olive Relish–Topped Steak Over Corn
WITH FETA HAZELNUT CRUMBLE Basil Sauté
28 • •• Thai Rice Noodle Salad
WITH COCONUT LIME DRESSING
46 • Mini Meatloaves WITH ROASTED RED PEPPER
GLAZE & CHILE LIME POTATOES

47 Cool Minted Pea Soup & Citrus Shrimp

WITH GARLIC PITA
69 • Amaranth “Polenta” WITH BRAISED BEEF

50 • * Crunchy Thai Black Rice Salad

WITH PEANUT GINGER DRESSING
SMOOTHIES
53 • •• Chunky Chickpea Salad Romaine Boats
54 •••• PB & J Freezer Smoothie Packs

61 • Creamy Stove Top Mac 'n Cheese

DESSERTS
83 •• No-Cook Sunshine Tomato Sauce
31 •• Apple Pie WITH PECAN OAT TOPPING
62 • •• Avocado & Banana Chocolate Pudding
90 ••• Salted Caramel Pecan Cookies
*Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari.
All of these ingredients are available in gluten-free and regular varieties.

SEPTEMBER 2014 Clean Eating 89

sweet tooth

Chewy Salted Glute

F re e
n

Caramel Cookies
Almond, coconut and pecan flours combine to create a moist
cookie base while homemade salted caramel and candied
pecans top it off for an indulgent (gluten-free!) treat.
BY KARLA KLEIN, PHOTOGRAPHY BY LAURA WRIGHT

Salted Caramel • 1 tbsp coconut flour

• ½ tsp baking soda
Pecan Cookies • ¼ cup coconut oil, melted
MAKES 14 TO 16 COOKIES. HANDS-ON TIME: • 2 tbsp raw honey
40 MINUTES. TOTAL TIME: 50 MINUTES.
• 2 tsp pure vanilla extract
INGREDIENTS:
INSTRUCTIONS:
CANDIED PECANS ONE: Preheat oven to 375°F. Prepare candied
• 2 tbsp pure maple syrup  pecans: In a small saucepan on medium,
• 2 tbsp Sucanat heat maple syrup and 2 tbsp Sucanat. Heat,
• ½ cup raw unsalted pecans stirring constantly, until mixture begins to
boil and Sucanat dissolves, about 1 minute.
CARAMEL SAUCE Remove from heat and immediately add
• ½ cup coconut milk
pecans. Stir until fully coated. Spread pecans
• ¾ cup Sucanat evenly on a large parchment-lined baking
• 1½ tsp pure vanilla extract sheet and set aside to cool, about 5 minutes.
• ½ tsp sea salt TWO: Prepare caramel sauce: In a small
DOUGH saucepan on medium, combine coconut milk
THREE: Prepare dough: In a medium bowl,
combine almond, pecan and coconut flours
and baking soda until well blended. In a
small bowl, whisk together oil, honey and
2 tsp vanilla. Pour wet ingredients into dry
ingredients and blend using a fork until
dough forms. Add ½ cup caramel sauce to
dough and mix until well blended.
FOUR: Drop 1 tbsp of dough at a time onto a
large parchment-lined baking sheet, leaving
about 2 inches apart. Using a spoon, top each
cookie with a dab of remaining caramel sauce
and place 1 candied pecan on each cookie.
Bake for 7 to 9 minutes. Remove from oven
and set aside to cool on sheet.
NUTRIENTS PER SERVING (1 COOKIE):
CALORIES: 242, TOTAL FAT: 17.5 g, SAT. FAT: 6 g, MONOUN-
SATURATED FAT: 7.5 g, POLYUNSATURATED FAT: 3 g,

• 2 cups almond flour/meal
• ½ cup pecan flour/meal (NOTE: Make pecan
flour yourself by grinding pecans in a nut
grinder or in a small food processor.)
and ¾ cup Sucanat and bring to a simmer, CARBS: 19 g, FIBER: 3 g, SUGARS: 15 g, PROTEIN: 4 g,
stirring constantly. Once mixture begins SODIUM: 123 mg, CHOLESTEROL: 0 mg
to boil, add 1½ tsp vanilla and salt, stirring
constantly. Cook caramel until thickened and
red-brown in color, 4 to 5 minutes. Remove
from heat, pour into a glass bowl and set
aside to cool for at least 5 minutes.

NOTE: Recipe
yields extra
candied pecans.
Use them in
salads, on
baked goods,
over yogurt or
as a snack eaten
out of hand.

90 Clean Eating SEPTEMBER 2014

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