Clean Eating - August 2014
Clean Eating - August 2014
Clean Eating - August 2014
K nowing where
we come from
makes us sweeter.
contents
Clean Eating
JULY/AUGUST 2014
40
P.
P.
66
P.
77
P.
P.
59
ALL-DAY
ENERGY!
Get back on track with our
14-day meal plan, packed
with 70 deliciously healthy
recipes, p. 77
Korean Barbecued
Short Ribs p. 89
97
P.
P.
50
97
P.
18
P.
72
RIBS PHOTO BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN, MODEL KRISTEN JAVIER
features
5-INGREDIENT MEALS
40 MAGNIFICENT
All you need are 5 ingredients and 30 minutes to make one of these mouthwatering
meals, and we guarantee youll want to try
them all! By Dina Cheney
50
60
64
66
72
77
IN EVERY ISSUE: Whats Fresh Online: 6 / Editors Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / In the Next Issue: 94 / Recipe Index: 97
contents
40
Flavor-packed
5-ingredient
masterpieces.
travel well
CHEF
84 CHEZ
Chef Philippe Massouds
ilili Restaurant champions
the flavors of LebaneseMediterranean cuisine.
Discover the chefs top skills
of the trade, plus his recipe
for an indulgently aromatic
moussaka.
88
eat smart
N BITES
14 BITS
Food, health and nutrition
news you can use.
36
38
94
GLOBAL GOURMET
A Korean favorite, kalbi
(Korean barbecued beef short
ribs), is given the clean-eating
treatment for an amazingly
flavorful result.
be inspired
28
92
50
Succulent
lobster dishes
you'll make
again and
again.
66
Sink your
chompers into
one of these
guilt-free gourmet
sandwiches.
98
A lip-smacking all-American
burger with a lusciously creamy
yet low-fat Thousand Island
dressing sauce.
COOKING WITH
Food Networks Amy Thielen
shares her Midwestern
cooking tips along with her
exclusive roasted sweet
pepper recipe.
how to
CONFIDENTIAL
30 KITCHEN
Learn how to clean and freeze
fresh berries, and revel in the
fruits of your labor by making
a batch of Greek yogurtberry
ice pops.
weight loss
KICK IT UP A NOTCH
90 Dont
waste your time
slaving over a hot stove
this summer discover
Tosca Renos top tips for
minimizing meal prep so
you can enjoy more of the
sunshine.
34
KITCHEN TOOLS
Make your own icy-cool treat
using one of the best ice cream
makers on the market.
92
Our favorite
kitchen tools
for summer.
cleaneatingmag.com
We ask,
you answer!
Potato salad."
Diane Troxell
Simone Kerr
BBQ ribs."
Shae McFarlin
Follow
us on:
Clean Eating
JULY/AUGUST 2014
Clean Eating
cleaneatingmag.com
4TH OF JULY ILLUSTRATIONS PINKPUEBLO/SHUTTERSTOCK.COM, COBB SALAD PHOTO BY JODI PUDGE, SALMON BURGER PHOTO BY MAYA VISNYEI
whats fresh at
MY CONTAINER
HERB GARDEN
This year I planted
basil, oregano, thyme,
rosemary, mint,
sage and chives,
and have been planning all my meals
around their intensely fresh favors!
MORNING
LAKESHORE RUNS
We wait all winter for
warm weather here
in Toronto and once
it fnally hits, I force
myself out of bed
early to start the
day strong with a
refective run along
Lake Ontario.
COOL COOKING
Im obsessed with
super-fresh meals
such as the caprese salad and the
pesto pasta salad I
recently made for
my best friends baby
shower using the
basil from my herb
garden, of course!
DINING
ALFRESCO!
Whether its my
own humble balcony or a bustling
restaurant patio,
one things for
sure, youll fnd me
eating outside this
time of year!
LIGHTENING
UP WITH FRESH
JUICE
I juice as much
as I can with my
workhorse Omega
juicer (see page 24
for recipes!), but
when Im tight on
time I order a 3-day
supply from Total
Cleanse in Toronto.
Alicia Rewega
Editor-in-Chief
Clean Eating
JULY/AUGUST 2014
ALICIA REWEGA PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA
contributors
Q:
A: A technique that originated from Ayurvedic ritual, oil pulling has been
amy thielen
CHEF/WRITER/TV HOST
PARK RAPIDS, MN
Tosca Reno
Nutrition
jonny bowden
julie ohara
PHD, CNS
Board-certifed nutrition
specialist, motivational
speaker, author and expert
in the areas of weight loss,
nutrition and health.
dina cheney
FOOD BLOGGER/
PHOTOGRAPHER
SPARKS, NV
In this issue,
Natalie Perry
photographed and
styled the howto shots in Kitchen Confidential
(p. 30) as well
as the producepacked Meal
Plan recipes (p.
77). Tomatoes,
zucchini, corn,
and mangos are
all gorgeous on
their own without
a lot of extra props
and fussy styling,
says Perry.
10
Clean Eating
JULY/AUGUST 2014
BA
jo lusted
marianne wren
Motivational speaker,
presenter and best-selling
author of several books,
including the The Eat- Clean
Diet series and The Start
Here Diet (Ballantine Books,
2013).
diane morgan
BA, CC
Culinary
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,
JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, DIANE MORGAN PHOTO BY JOHN VALLS, NATALIE PERRY PHOTO BY STEVE PERRY, DINA CHENEY PHOTO BY RICHARD FLASKEGAARD AT JACK DOG STUDIO, AMY THIELEN PHOTO BY AARON SPANGLER
Clean Eating
VOLUME 7, ISSUE 5
PRINTED IN THE USA
Editorial
FOOD EDITOR Andrea Gourgy
RESEARCH AND COPY CHIEF Laura Schober
ASSOCIATE EDITOR Gilean Watts
Kim Paulsen
VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,
VEGETARIAN TIMES AND YOGA JOURNAL
Business Offices
300 N. Continental Blvd., Suite 650,
El Segundo, CA 90245
310-356-4100; fax: 310-356-4110
Recipe Creators
Heather Bainbridge, Sharon Booy, Dina Cheney,
Jill Silverman Hough, Candice Kumai, Jo Lusted,
Philippe Massoud, Julie O'Hara, Tennille Tejeda, Amy Thielen,
Amie Valpone, Laura Walsh, Marianne Wren
RESIDENT CHEF Jo Lusted
RESIDENT FOODIE Julie OHara
Recipe Testers
Geremy Capone, Olivia Simpson, Katie Verissimo
Art
ART DIRECTOR Bianca DiPietro
ASSOCIATE ART DIRECTOR Pamela Graver
LEAD DESIGNER Ashley Souter
Contributors
Peter Agostinelli, Anna Lee Boschetto,
Jonny Bowden, Jill Silverman Hough, Jo Lusted,
Julie OHara, Tosca Reno, Sarah Tuff, Laura Walsh
Photographers
Gibson & Smith, Cara Lyons, Natalie Perry, Maya Visnyei
Food Stylists
David Grenier, Marianne Wren
ASSISTANT Kristen Javier
Prop Stylists
Catherine Doherty, Gallimaufry
Production
Advertising Sales
EAST COAST ADVERTISING MANAGER
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or call toll-free 1-800-728-2729
FOREIGN ORDERS, CALL 386-447-2398
MARKETING DESIGNER
Patricia B. Fox
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Consumer Marketing
CIRCULATION DIRECTOR Jenny Desjean
Distribution
Clean Eating (ISSN 1913-7532) is published eight times per year
(2014 Cover Dates: #39 Jan/Feb 14, #40 March 14, #41 Apr/May 14,
#42 June 14, #43 July/Aug 14, #44 Sept 14, #45 Oct 14, #46 Nov/Dec
14) by Cruz Bay Publishing, Inc., an Active Interest Media company.
Advertising and editorial offices at 2520 55th St, Ste 200, Boulder CO
80301. The known office of publication is 5720 Flatiron Pkwy, Boulder
CO 80301. Periodicals postage paid at Boulder, CO and at additional
mailing offices.
Subscription rates in the United States are one year $24.97. Canada:
$29.97. Foreign: $64.97 (US funds only). The publisher and editors will
not be responsible for unsolicited material. Manuscripts and photographs
must be accompanied by a stamped, self-addressed return envelope.
Printed in the United States by RR Donnelley, Glasgow, KY. 2014 by
Active Interest Media Publication.
JULY/AUGUST 2014
Clean Eating
11
We Hear You!
GREEN
GOODNESS
We Hear You
ON
twitter.com/cleaneatingmag
Just sent in my
@cleaneatingmag
subscription. Passed around
the April/May 2014 issue to
my co-workers. Making
the Chicken Lo Mein
Pizza (p. 61) tomorrow.
@iveyjanette_207
12
Clean Eating
JULY/AUGUST 2014
My fave
@cleaneatingmag
recipe: Dreamy Chocolate
Buttercream Cookies
(p. 98, June 2013). I add
dried cherries. The fam
LOVES them!
Make this
for dinner tonight:
Eggplant Parmesan with
Bulgur & Pine Nuts
(p. 122, The Best of
Clean Eating) from
@cleaneatingmag!
@JaneVanOsdol
@FitBottomedGirl
KEEP IT SIMPLE
Most of the dinner recipes on the
two-week meal plan are super
labor-intensive. One recipe actually
instructed to chop some veggies,
run them through the food
processor, and then later called for
another trip to the food processor.
You may wish to have a section
called "Weekend Meals" that is a bit
more time-consuming. But for the
week, let's keep it simple.
ADVERTISEMENT
Health-Watch Expos:
How to Break Through
Your Weight Loss Plateau
By Amber Rios
SUPERFOOD:
Watermelon
RADISHES
is
chew on th
no.
14
78
Clean Eating
JULY/AUGUST 2014
CONTRIBUTORS: ANNA LEE BOSCHETTO, JONNY BOWDEN, CANDICE KUMAI, JOANNE LUSTED, ALICIA REWEGA, LAURA SCHOBER, TENNILLE TEJEDA,
GILEAN WATTS. RADISH PHOTOGRAPHY BY GIBSON & SMITH, MEAT IMAGE JOHN GOUGH/SHUTTERSTOCK.COM
BABY
INSURANCE
A large, multinational study showed that if youre pregnant,
eating fish even just once a week may lower your risk of
premature birth. Women with a higher rate of fish intake
during pregnancy also gave birth to babies with a slightly
higher birth weight. Interestingly, that finding was even more
pronounced in smokers and in overweight or obese women!
is
chew on th
no.
16
67
Clean Eating
JULY/AUGUST 2014
NOT-SOSWEET HEART
Sugar and spice may be
everything nice in nursery
rhymes, but the sugar part of
the duo is anything but nice
when it comes to your heart.
A recent study found that
adults who consumed 10% to
24% of their daily calories from
added sugars (not those found
naturally in foods like fruits, but
added to food products by the
manufacturer) saw a 30% increased risk of dying from heart
disease compared to those who
consumed less than 10% of
their daily calories from added
sugars. Even more surprising,
those who consumed more
than 25% of their daily calories
from sugar had an increased
risk of dying from heart disease
of wait for it 175%! (For the
record, a whopping 70% of
adults consume at least 10% of
their daily calories from added
sugar.) Too much sugar does
not just make us fat," wrote
Laura Schmidt, PhD, in the
JAMA Internal Medicine. It can
also make us sick. Train your
palate to crave fewer sweets: Try
your coffee and tea au naturel
and opt for naturally sweet
whole foods over sugar-laden
packaged items. It may be an
adjustment, but soon youll
find sweetened foods will taste
too sweet for you and youre
already sweet enough!
Lack of
Exercise
Rewires
the Brain
FISH IMAGEG MARCO MAYER/SHUTTERSTOCK.COM, KAYAKING IMAGE GOODLUZ/SHUTTERSTOCK.COM, BERRIES IMAGE IFONG/SHUTTERSTOCK.COM
Is Food Addiction
For Real?
AN OMEGA-3
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aina
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Theres one box that contains 5x more omega-3 per pill than krill oil. Ovega-3.
Theres no shy aftertaste because its not from sh. Its GMO-free, vegan, gluten-free and
requires only one pill per day. Thats why Ovega-3 is the superior omega-3 supplement.
Select
Select
Margarita Shrimp
SERVES 4. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 20 MINUTES (PLUS MARINATING TIME).
INGREDIENTS:
cup 100% agave tequila
3 tbsp fresh lime juice plus 1 tsp lime zest
3 tbsp chopped fresh cilantro
2 tbsp olive oil
1 tbsp raw honey or 2 tbsp fresh orange juice
1 jalapeo chile pepper, seeded and
minced, optional
1 lb peeled, deveined and tail-on large
shrimp (raw fresh or frozen, defrosted
and drained)
High-heat cooking oil (such as grape
seed or safflower), as needed
PURE AGAVE
TEQUILAS have herbal
and mineral qualities
that enhance the
flavor of the marinade
and help the flavor
penetrate.
EQUIPMENT:
Large bamboo skewers, soaked in
water for 1 hour
INSTRUCTIONS:
18
Clean Eating
JULY/AUGUST 2014
WHITE WINE
brings out the
flavor of the shallots and
herbs by bonding to the
butter and imparts greater
flavor to the dish from
the reduction
in liquid.
Beer-Marinated
Grilled Flank Steak
SERVES 8. HANDS-ON TIME: 20 MINUTES. TOTAL
TIME: 25 MINUTES (PLUS OVERNIGHT MARINATING TIME).
INGREDIENTS:
3 cloves garlic, minced
1 small white onion, minced
1 12-oz bottle amber or nut-brown beer
(not dark beer)
2 tbsp Dijon mustard
2 tbsp reduced-sodium soy sauce
1 tbsp chopped fresh rosemary
2 lb flank steak, trimmed
There are
two types of beer;
ALE and LAGER. Ale is fruity
and earthy, lager is lighter
and drier. Beer in marinade
helps the flavor penetrate,
leaves a subtle caramel
flavor and helps
tenderize meat.
INSTRUCTIONS:
ONE: In a large bowl, combine garlic, onion,
beer, mustard, soy sauce and rosemary.
Transfer steak to a large resealable bag or
container and pour marinade over steak,
turning to coat. Transfer to refrigerator to
marinate overnight, turning occasionally.
TWO: Heat a grill to medium-high and brush
grates with oil. Remove steak from marinade,
discarding any remaining marinade. Season
steak with salt and pepper. Grill steak for
about 5 to 6 minutes per side, turning once,
for medium-rare doneness, or 7 to 8 minutes
per side for medium doneness. (NOTE: Test
with an instant-read thermometer, steak
should register 145F in thickest part.) Rest for
5 minutes, covered, before serving. To serve,
slice across the grain.
NUTRIENTS PER SERVING (1/8 OF RECIPE):
CALORIES: 160, TOTAL FAT: 7 g, SAT. FAT: 3 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 0 g,
CARBS: 0.5 g, FIBER: 0 g, SUGARS: 0 g, PROTEIN: 23 g,
SODIUM: 188 mg, CHOLESTEROL: 65 mg
White Wine
Herb Sauce
SERVES 4. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 25 MINUTES.
INGREDIENTS:
2 shallots, minced
2 cups dry white wine
cup cold organic unsalted butter, cubed
cup chopped fresh herbs (TIP: Opt for a
mix of any of the following: fresh flat-leaf
parsley, tarragon, chives or chervil.)
Sea salt and fresh ground black pepper,
to taste
INSTRUCTIONS:
In a small saucepan, bring shallots and wine to
a boil on high. Reduce heat slightly to a gentle
boil and continue to cook, stirring occasionally,
until reduced to about cup, about 20 minutes. Remove from heat and whisk in butter
gradually until incorporated. Before serving,
return sauce to medium heat and gently warm
as needed; do not boil. Stir in herbs and season
with salt and pepper.
NUTRIENTS PER SERVING ( OF RECIPE):
CALORIES: 135, TOTAL FAT: 12 g, SAT. FAT: 7 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 0 g, CARBS: 6 g,
FIBER: 1 g, SUGARS: 2 g, PROTEIN: 1 g, SODIUM: 71 mg,
CHOLESTEROL: 31 mg
E thical
A ccountable
R eliable
Trustworthy
H olistic
OrganicIndiaUSA.com
S ocially
E nvironmentally
E conomically
R esponsible
ine
App
ro e
d
L
SE
SIZZLIN
SEASONINGS
ati
lean E ng mag
C
az
OF
APPROVAL
Mountain Rose
Herbs Epicurean
Organics Garam
Masala
A spicy, rich blend of organic
herbs and spices such as
cumin, coriander, cinnamon
and clove imparts plenty of
taste and flavor to Mountain
Rose Herbs Epicurean Organics Garam Masala. A staple in
Indian cooking, garam masala
is great for adding some hot,
curry flavor to meats or vegetables. The company donates
2% of its proceeds to the
Organic Consumers Association, which supports organic
initiatives for consumers and
producers just another
notable reason why this spice
blend receives a Clean Eating
Seal of Approval.
Salt Sisters
Porcini Poultry
Rub
Lemon peel and porcini
mushrooms impart a deep
earthy flavor balanced
out by a soothing hint of
citrus in Salt Sisters Porcini
Poultry Rub. This delicious,
gourmet-style rub perks up
chicken and turkey sausages
and burgers as well as rice
dishes and gravies. This rub
meets CE standards for the
companys commitment
to using unrefined, natural
ingredients, proving that a
finger-licking rub doesnt
have to be full of processed
ingredients to impart
fabulous flavor.
Organic Fair
Herbes de
Provence
Spice Rub
Simply Organic
Grilling
Seasoning:
Vegetable
JULY/AUGUST 2014
Clean Eating
21
FIDO
FROYO
Banana Split
MAKES 24 SCOOPS.
INGREDIENTS:
VANILLA
Splash pure vanilla
extract
cup plain yogurt
BANANA
2 tbsp plain yogurt
STRAWBERRY
cup chopped strawberries
cup plain yogurt
CAROB
2 tsp carob powder
cup plain yogurt
In a medium bowl,
combine ingredients
for each flavor,
mixing well and
rinsing bowl between
flavors. Scoop into
a mini muffin tin,
making 6 scoops of
each flavor. Freeze for
5 to 6 hours.
*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.
INSTRUCTIONS:
1 banana, mashed
The
Book
Club
Heres whats on our
reading list this summer.
BY ANNA LEE BOSCHETTO
22
Clean Eating
JULY/AUGUST 2014
Advertisement
Introducing Almased
Life -Improving
JUICES &
SMOOTHIES
Hit the reset button on your health with
these refreshingly delicious juices and
smoothies that will fuel your days with
noticeably more energy and set your
skin aglow while zapping toxins and free
radicals. BY CANDICE KUMAI
SERVES 3.
SERVES 2.
INGREDIENTS:
INGREDIENTS:
Fuji apple
1 tsp green
superfood
INSTRUCTIONS:
Add all ingredients to a
juicer and juice, then whisk
in coconut water to combine.
NUTRIENTS PER SERVING:
CALORIES: 70, TOTAL FAT: 0 g, CARBS: 17 g, FIBER: 0 g,
SUGARS: 12 g, PROTEIN: 2 g, POTASSIUM: 470 mg,
VITAMIN A: 90% daily value (DV), IRON: 10% DV
INSTRUCTIONS:
Add all ingredients to a blender
and blend until smooth.
NUTRIENTS PER SERVING:
CALORIES: 90, TOTAL FAT: 0 g, CARBS: 20 g, FIBER:
5 g, SUGARS: 10 g, PROTEIN: 2 g, POTASSIUM: 300 mg,
24
Clean Eating
JULY/AUGUST 2014
The former host of Lifetimes Cook Yourself Thin and TLCs Home Made Simple, CANDICE KUMAI
received her professional culinary training at Le Cordon Bleu College of Culinary Arts in Los
Angeles, California and went on to cook in several California-based restaurants. A regular judge
on Food Networks Iron Chef America and a regular contributor to Shape and Mens Fitness, Kumai
has written and developed recipes for more than half a dozen cookbooks, including Pretty Delicious
(Rodale, 2011) and Cook Yourself Sexy (Rodale, 2012). Her newest cookbook, Clean Green Drinks
(Galvanized Books, 2014), is available now.
TOOLTIME
THE NUTRIENT-SAVER
3 Vitamix S30
In an efort to appeal to small batch
Vitamixers, the sleek and stylish S30
was born and comes equipped with
2 shatterproof take-to-go containers. Its compact design fts nicely in
even the smallest of kitchens, but its
790-watt motor will not disappoint.
$399, vitamix.com
SERVES 4.
SERVES 3.
INGREDIENTS:
INGREDIENTS:
1 cup unsweetened
almond milk
1 cup unsweetened
almond milk
2 cups cantaloupe
1 frozen banana
4 tbsp (1 scoop)
protein powder
1 cup ice
3 tbsp mint
2 tbsp flaxseeds
1 cup ice
INSTRUCTIONS:
Add all ingredients to a blender
and blend until smooth.
INSTRUCTIONS:
Add all ingredients to a
blender and blend until smooth.
NUTRIENTS PER SERVING:
CALORIES: 45, TOTAL FAT: 1 g, CARBS: 8 g, FIBER: 0 g,
SUGARS: 8 g, PROTEIN: 1 g, VITAMIN A: 80% daily value (DV),
VITAMIN D: 8% DV, VITAMIN E: 15% DV
JULY/AUGUST 2014
Clean Eating
25
FRUIT SNACK
We love to stash Peeled Snacks Organic
Dried Fruits in our purses for when a
snack craving hits. With flavors such
as much-ado-about-Mango and
Apple-2-the-core offering just the
right amount of tang and sweetness,
these sulfite- and preservative-free
snacks are dried at the peak of ripeness, keeping flavor intact. Oh, and
did we mention these are also free of
added sugar and oils? Just heavenly.
$2.50, smariorganics.com
$2.50, peeledsnacks.com
Foodie
Faves
HOT TEAS
CAN BE A BIT
MUCH IN THE
SUMMER HEAT,
SO ITS GREAT
TO HAVE THIS
ICED VARIETY
ON HAND. ITS
PERFECT FOR
THE BEACH OR
AN OUTDOOR
PICNIC!
new urt?
The
k yog
Gree
NOT FROM CONCENTRATE
Celebs, jet-setters and clean eaters
alike flock to Jax Coco coconut water
for its pure taste, sustainable production and luxe packaging. Now, your
little ones can get in on the great taste,
too! The new Jax Coco Kidz line contains up to 70% less sugar than juice
and offers five delicious flavors made
with pure 100% coconut water and
either fruit pure or cocoa.
$6 per 6 pack, jaxcoco.com
ASHLEY SOUTER,
LEAD DESIGNER
ICY COOL
On hot summer days, the robust yet refreshing taste of
Third Streets Unsweetened Black or Green Tea is just the
pick-me-up you'll need. Made with handpicked leaves from
India that are brewed in filtered water and then bottled for
your tasting pleasure, these organic, fair trade iced teas can
be enjoyed guilt-free they contain zero calories!
$2, thirdstreetinc.com
26
Clean Eating
JULY/AUGUST 2014
COOKING WITH
AMY THIELEN
28
Clean Eating
JULY/AUGUST 2014
AMY THIELEN PHOTO BY JENNIFER MAY, AMY THIELEN HEADSHOT BY AARON SPANGLER, FOOD PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
Roasted Sweet
Peppers WITH SOUR ORANGE
VINAIGRETTE & GOAT CHEESE
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 45 MINUTES.
INGREDIENTS:
INSTRUCTIONS:
Bonus
Recipe
FROM
AMY THIELEN
JULY/AUGUST 2014
Clean Eating
29
Paring knife
FRESH BERRIES
Large bowl
Distilled white
vinegar
Colander
Kitchen towels
or paper towels
Large rimmed
baking sheet
Zip-top freezer
bags
30
Clean Eating
JULY/AUGUST 2014
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY, PREP SHOT PHOTOGRAPHY BY NATALIE PERRY
What
You'll
Need:
Greek Yogurt
Berry Ice Pops
MAKES 8 2-OZ ICE POPS.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 4 HOURS, 15 MINUTES (INCLUDES
FREEZING TIME).
INGREDIENTS:
2 packed cups fresh or frozen berries,
thawed (TIP: Any variety will work here;
feel free to mix your favorite types of
berries for a blend!)
3 tbsp raw honey, divided
1 cup plain Greek yogurt
EQUIPMENT:
1 8-count ice pop mold or 8 3-oz paper
cups (TIP: Look for ice pop molds that
make 8 2-oz ice pops such as The HopeFULL
Company Silicone Mold)
INSTRUCTIONS:
ONE: In a blender, pure berries until
smooth. Transfer mixture to a medium
bowl and stir in 1 tbsp honey.
TWO: In a small bowl, mix yogurt and
remaining 2 tbsp honey.
THREE: In ice pop molds or 8 small paper
cups, layer yogurt and berries (TIP: Make
1 layer of each or get creative with multiple
layers.) Alternatively, for a swirled effect, use
a butter knife to gently swirl mixtures; for
a blend, combine berry pure and yogurt
before adding to molds.
FOUR: Insert ice pop sticks; if using
paper cups, top cups with a small piece of
aluminum foil and poke sticks through foil to
stand upright. Freeze for at least 4 hours.
NUTRIENTS PER SERVING (1 2-OZ ICE POP):
CALORIES: 76, TOTAL FAT: 3 g, SAT. FAT: 2 g, CARBS: 11 g,
FIBER: 1 g, SUGARS: 9 g, PROTEIN: 2 g, SODIUM: 9 mg,
TASTY MIX-INS
Mix up your ice pop flavors with
these inspired additions! Simply
add the ingredients to pured
berries when you mix in the honey
in Step One.
CHOLESTEROL: 5 mg
JULY/AUGUST 2014
Clean Eating
31
Transfer frozen berries to freezer-safe ziptop bags. Seal and store in freezer
for up to 6 months.
Clean Eating
32
JULY/AUGUST 2014
COOL POPS:
These homemade pops
contain just 3 ingredients
and freeze up quickly for a
sweet treat with less calories
and sugar than packaged
brands plus, they are a
quality source of protein
and fiber, too!
Beat
Heat!
the
Do
WEB BONUS:
Get your ice pop fix with our three
satisfying 150-calorie ice pop recipes,
available at cleaneatingmag.com/
julyaugust-2014. We bet you'll fall
for the Frozen Cherry Cheesecake
Pops shown here!
34
Clean Eating
JULY/AUGUST 2014
Lemon Peach
Sorbet
SERVES 8.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 1 HOUR, 30 MINUTES
(PLUS FREEZING TIME).
INGREDIENTS:
6 cups peeled, pitted and
sliced peaches
3 tbsp fresh lemon juice
2 tbsp organic evaporated
cane juice
INSTRUCTIONS:
ONE: In a large bowl, toss
peaches, lemon juice and
cane juice. Set aside at room
temperature for 20 minutes.
TWO: Transfer to a blender and
pure until smooth. Refrigerate
until cold, about 30 minutes.
THE INNOVATOR
FOOD PHOTOGRAPHY BY MAYA VISNYEI, FOOD STYLING BY CLAIRE STUBBS, PROP STYLING BY LARA MCGRAW, ICE POP IMAGE BY LAURA WRIGHT
THE WORKHORSE
JULY/AUGUST 2014
Clean Eating
35
The Ultimate
Juicy Burger
YOUR RESIDENT
FOODIE
JULIE OHARA
As a seasoned
writer and recipe
developer, CEs
Resident Foodie
Julie OHara
has delved into
everything from
restaurant reviews
of tasty travel hot
spots to offering
up her insider tips
for preparing a
deliciously clean
turkey dinner.
Her work has
also graced the
pages of Shape,
National Geographic Traveler, SELF and
Vegetarian Times.
Plus, she blogs
about cooking!
aminglingoftastes.com
36
Clean Eating
A thousand problems
Of the all the condiments that healthconscious clean eaters want to avoid,
Thousand Island dressing just might top
the list. It contains generous amounts
of salt and sugar, not to mention that
another popular ingredient, sweet pickle
JULY/AUGUST 2014
Classic
Condiments
There's no doubt our
Thousand Island dressing is
a delicious twist on the great
American burger, but we
haven't abandoned options
for all the traditionalists
out there! If your ultimate
classic requires ketchup,
mustard and perhaps one
or two other tried-and-true
toppers, we've got you covered. Here are our all-time
favorite options that taste
great and that dont have a
laundry list of additives and
preservatives.
Dr. Fuhrman
Nutritarian Ketchup
$13, drfuhrman.com
Eden Organic
Yellow Mustard
$3, edenfoods.com
$5.50, tessemaes.com
$6, organicvalley.coop
tsp Sucanat
tsp garlic powder
INGREDIENTS:
INSTRUCTIONS:
Thousand Island
Burgers WITH CARAMELIZED
Calories
THEN
NOW
940
464
57
15
20
Carbs (g)
47
42
Fiber (g)
Sugars (g)
12
Protein (g)
55
43
1,361
553
81
Sodium (mg)
JULY/AUGUST 2014
Clean Eating
37
Seaweed
Summers Bounty
Seasonal Benefits
for Your Body
Saltwater
3
By Sarah Tu
Strawberries
38
Clean Eating
JULY/AUGUST 2014
PHOTO KIEFERPIX/SHUTTERSTOCK.COM, SEAWEED ICON OKSANCIA/SHUTTERSTOCK.COM, STRAWBERRY ICON DENIS BARBULAT/SHUTTERSTOCK.COM, FISH ICON ANTHONYCZ/SHUTTERSTOCK.COM, SUN ICON ANDROMINA/SHUTTERSTOCK.COM
Fish oils
Black
raspberries
5
HOW IT WORKS: One more reason to get your daily dose of vitamin D:
It may boost your brainpower, slow the rate of multiple sclerosis (MS) and
reduce harmful neurologic activity. An international team of researchers
led by Alberto Ascherio, MD, from the Harvard School of Public Health,
wrote in the March 2014 edition of JAMA Neurology that people with
MS symptoms and low vitamin D levels of less than 50 nanomoles per
liter are more likely to develop brain lesions and deteriorate faster than
people with higher vitamin D levels. People with Parkinsons disease and
high vitamin D levels are also sharper and happier than those with low
levels, according to a December 2013 report published in the Journal of
Parkinsons Disease.
TRY IT: Taking in 10 to 15 minutes of sunshine three times per week is enough
to produce what your body needs for vitamin D, says the National Institutes of
Health. If youre using supplements, take at least 400 international units (IU)
daily, the amount used to help prevent MS and also the baseline amount to
help thwart other diseases such as osteoporosis.
Sand
HOW IT WORKS: You already know that the exfoliating particles in sand can help scrub away dirt
and dead skin cells just witness the array of products containing the stuff on beauty-store shelves.
Researchers from the University of Porto in Portugal and GeoBioTec University of Aveiro have even
proven that biogenic carbonate sand can make us look more youthful and renewed. And recently,
a December 2013 study in The Journal of Strength and Conditioning Research revealed that running
on sand can help make you faster and more fit.
TRY IT: Next time youre at the beach, do six sprints of 20 meters each and gently exfoliate your skin
with sand from the ocean floor the next time you go for a dip.
JULY/AUGUST 2014
Clean Eating
39
Ingredient
Meals
Ditch the mile-long grocery list these
decadent dinners only require 5 ingredients,
plus a few kitchen staples, for your easiest
and quickest meal prep yet.
RECIPES BY DINA CHENEY, PHOTOGRAPHY BY GIBSON & SMITH
40
Clean Eating
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Amazing
WHOLE GRAIN LINGUINE IMAGE BW FOLSOM/SHUTTERSTOCK.COM, CLAM IMAGE KIM NGUYEN/SHUTTERSTOCK.COM, WINE IMAGE LEELARYONKUL/SHUTTERSTOCK.COM,
BROTH IMAGE ZKRUGER/SHUTTERSTOCK.COM, PARSLEY IMAGE EELNOSIVA/SHUTTERSTOCK.COM
JULY/AUGUST 2014
Clean Eating
41
42
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JULY/AUGUST 2014
WITH CASHEWS
Savory flank steak marinated in a sweetand-sour sauce tops fresh leaf lettuce, juicy
mango and crunchy cashews, while an Asianstyle vinaigrette brings it all together for a
delectable meal. Fresh cilantro leaves, red
onion or sprouts are all delicious additions if
you have them on hand. This recipe uses the
broiler to cook the steak, but a grill would
work equally well.
INGREDIENTS:
cup plus 2 tbsp fresh lime juice,
strained, divided
1 lb flank steak, trimmed
7 cups green leaf lettuce (cored, rinsed,
or pineapple
1 oz unsalted cashews (about 16),
lightly toasted
KITCHEN STAPLES
2 tbsp reduced-sodium soy sauce, divided
4 tsp raw honey, divided
INSTRUCTIONS:
ONE: To an extra-large resealable plastic
bag, add cup lime juice, 1 tbsp soy
sauce and 1 tsp honey. Add steak,
seal bag and set aside to marinate at
room temperature for 15 minutes.
TWO: Meanwhile, set an oven rack
about 8 inches beneath broiler and
preheat broiler to high. Place a broiler
pan on top of a baking sheet and mist
broiler pan with cooking spray. Transfer
steak to broiler pan and broil for 5 minutes.
Carefully turn over and broil for another
5 minutes for medium-rare or another
7 minutes for medium. Transfer to a cutting
board, cover with foil, and let rest for
5 minutes. With a serrated knife, thinly cut
steak against the grain. Spoon any juices
from cutting board over steak.
THREE: Meanwhile, to a large bowl, add
remaining 2 tbsp lime juice, remaining
1 tbsp soy sauce, remaining 2 tsp honey,
oil and 1 tsp water; whisk well. Add lettuce
and mango and toss well. Divide among
serving plates and top each with steak
and cashews. Sprinkle pepper over top.
JULY/AUGUST 2014
Clean Eating
43
SWEET POTATO IMAGE ELENA SCHWEITZER/SHUTTERSTOCK.COM, BLACK BEAN IMAGE CHARLOTTE LAKE/SHUTTERSTOCK.COM,
CILANTRO IMAGE BRULOVE/SHUTTERSTOCK.COM, AVOCADO IMAGE HONG VO/SHUTTERSTOCK.COM, LIME IMAGE EGOR RODYNCHENKO/SHUTTERSTOCK.COM
44
Clean Eating
JULY/AUGUST 2014
CAULIFLOWER IMAGE GRESEI/SHUTTERSTOCK.COM, LEMON IMAGE EM ARTS/SHUTTERSTOCK.COM, CHICKEN BREAST IMAGE VIKTOR1/SHUTTERSTOCK.COM,
RICOTTA CHEESE IMAGE RAZMARINKA/SHUTTERSTOCK.COM, ROASTED RED PEPPERS IMAGE CHARLOTTE LAKE/SHUTTERSTOCK.COM
INSTRUCTIONS:
ONE: Preheat oven to 400F. Fill a medium
saucepot with 1 inch water and bring to a boil
on high. Fit with a steamer basket and add
cauliflower to basket; cover and steam until
very tender, about 7 minutes. Transfer to a
food processor, adding cup hot water
from pot, 1 tbsp butter, zest of 1 lemon,
tsp lemon juice and tsp salt. Pure until
smooth, about 30 seconds. Set aside.
INGREDIENTS:
4 cups cauliflower florets
2 3
(about / of a head)
Zest of 1 lemon plus 2 tsp juice, divided
4 4-oz chicken breasts, each cut
KITCHEN STAPLES
2 tbsp organic unsalted butter, divided
tsp sea salt, divided
2 tbsp plus 1 tsp white whole-wheat
flour, divided
CALORIES: 280, TOTAL FAT: 13 g, SAT. FAT: 7 g, MONOUNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 10.5 g, FIBER: 3 g, SUGARS: 2 g, PROTEIN: 29.5 g,
SODIUM: 390 mg, CHOLESTEROL: 94 mg
JULY/AUGUST 2014
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45
INGREDIENTS:
8 oz ground chicken
1 15-oz BPA-free can unsalted
KITCHEN STAPLES
Olive oil cooking spray
tsp chile powder
INSTRUCTIONS:
ONE: Mist a medium skillet with cooking
spray and heat on medium. Add chicken,
beans, chile powder and salt, and saut
until chicken is no longer pink and cooked
through, about 6 minutes. Add tomato paste
and honey and cook for 1 more minute.
TWO: On a work surface, place tortillas
and divide chicken mixture among them,
spooning mixture onto one half of each
tortilla. Top chicken mixture with cheese.
Fold each tortilla over. Wipe out skillet,
mist again with cooking spray and heat
on medium-high. Working in batches, add
quesadillas and cook until golden brown
on both sides and cheese has melted,
turning halfway, about 3 minutes per side.
Serve with yogurt.
NUTRIENTS PER SERVING (1 QUESADILLA AND
1 TBSP YOGURT):
CALORIES: 290, TOTAL FAT: 11 g, SAT. FAT: 4 g, MONOUN-
46
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JULY/AUGUST 2014
GROUND CHICKEN IMAGE CANADAPANDA/SHUTTERSTOCK.COM, PINTO BEANS IMAGE SERGIO STAKHNYK/SHUTTERSTOCK.COM, WHOLE WHEAT PITA IMAGE BW FOLSOM/SHUTTERSTOCK.COM,
CHEESE IMAGE LE DO/SHUTTERSTOCK.COM, GREEK YOGURT IMAGE TACAR/SHUTTERSTOCK.COM
JULY/AUGUST 2014
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47
INGREDIENTS:
8 oz whole-wheat linguine
24 littleneck clams (about 3 lb), rinsed and
KITCHEN STAPLES
INGREDIENTS:
2 1-lb sweet potatoes (NOTE: First
potato cut into -inch-thick, 2-inchlong sticks; second potato left whole,
then poked and baked until tender.)
1 15-oz BPA-free can unsalted black
KITCHEN STAPLES
1 tbsp safflower oil, divided
1 tsp chile powder, divided
tsp sea salt, divided
cup whole-wheat panko bread crumbs
INSTRUCTIONS:
ONE: Preheat oven to 400F. Line a large
baking sheet with parchment paper. In a
48
Clean Eating
JULY/AUGUST 2014
parsley, divided
INSTRUCTIONS:
ONE: Cook pasta according to package directions
using tsp salt. Drain.
TWO: Meanwhile, in a Dutch oven on medium,
melt 1 tsp butter. Add clams, garlic and pepper
flakes, and saut until garlic is just fragrant, about
1 minute. Add tomatoes, wine, clam juice, cup
parsley and remaining tsp salt and increase heat
to medium-high and bring to a simmer. Cover and
cook just until clams open, about 10 minutes.
(NOTE: To avoid overcooking, start checking clams
after 8 minutes and remove them as they open,
transferring to a bowl.)
Now a little
r chocolate chips
rich
toasted whole
grain oats
New!
NEW Kashi Crunchy Granola and Seed bars have chia
seeds, which add to the nutritional goodness in our tasty
bar. And that helps you eat positive, no matter where the
day takes you.
LOBSTER
No -Fuss
LOBSTER
Easy and Lobster arent two words you normally hear together.
But were doing the unexpected with these 4 effortless lobster recipes
theyre all mouthwatering, delicious and ready in 30 minutes or less.
Were also sharing our top tips for the best ways to purchase and prepare
lobster meat to make your lobster dinner a cinch!
BY JO LUSTED, PHOTOGRAPHY BY GIBSON & SMITH
50
Clean Eating
JULY/AUGUST 2014
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY, LOBSTER GRAPHIC SHANTISHANTI/SHUTTERSTOCK.COM
LUSCIOUS
GARLIC HERB
ZUCCHINI
NOODLES WITH
LOBSTER
(See recipe, p. 59)
JULY/AUGUST 2014
Clean Eating
51
LOBSTER
LOBSTER TACOS
WITH JICAMA, CORN, CABBAGE & AVOCADO TOPPINGS
SERVES 4. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 20 MINUTES.
INGREDIENTS:
and drained)
cup fresh lime juice, divided
Sea salt and fresh ground black
pepper, to taste
3 cups thinly sliced red cabbage
52
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INSTRUCTIONS:
ONE: Prepare toppings: In a large bowl,
combine onions, jicama, corn and 2 tbsp
lime juice. Season with salt and pepper. In a
second large bowl, toss cabbage with 4 tsp
lime juice and season with salt. In
The quickest, though most expensive way, to purchase lobster is to buy the
vacuum-packed cooked, shelled and chilled meat (if using frozen, defrost overnight
in the refrigerator). But buying lobster in the shell isnt difficult once you know what
youre doing. Here, we give you the rundown on cooking your own live lobster,
buying cooked whole lobster and buying and cooking lobster tails.
LIVE LOBSTER
INGREDIENTS:
Sea salt
4 live lobsters, about 1 lb each
INSTRUCTIONS:
ONE: Fill a 16-qt stockpot three-quarters full
of water and add 1 to 2 tbsp sea salt per liter
of water added. (NOTE: Water should taste
as salty as sea water.) Bring to a full rolling
boil on high.
TWO: Carefully grasp 1 lobster by the back
and plunge headfirst into water. Repeat with
a second lobster. Cover and return to a boil.
(NOTE: You will need to cook in batches,
unless you have a larger pot. A 16-qt pot can
hold 2 lobsters at a time.)
THREE: Once water returns to a boil, start
your timer. Reduce heat to medium-high
and cook lobster for 10 minutes for the first
pound and 1 minute for each additional
4 oz after that, about 12 minutes for a 1-lb
lobster. When the lobster turns bright red
and a leg can be pulled away easily when
twisted, the lobster is done. Repeat with
remaining lobster, allowing water to come
to a boil in between each addition of lobster.
Allow lobster to cool for about 10 minutes,
until cool enough to handle.
JULY/AUGUST 2014
Clean Eating
53
LOBSTER
CRISPY
BAKED
LOBSTER
BITES
(See recipe, p. 58)
54
Clean Eating
JULY/AUGUST 2014
PORTOBELLO,
ASPARAGUS &
LOBSTER
NACHOS
(See recipe, p. 58)
JULY/AUGUST 2014
Clean Eating
55
LOBSTER
Clean Eating
Gently crack the pincher away from the claw and pull away.
56
JULY/AUGUST 2014
Remove meat from claws. Next, use kicthen shears to cut open
shells of knuckles and remove meat.
Grasp the tail and bend the flippers back until they snap;
they can be removed or left attached.
10
11
12
Remove meat from the body (optional, works best for lobsters
over 2 pounds in size). Grasp legs and inner section of body
and separate the back of the shell from the legs (rip off the
bottom belly shell and detach it from the top shell). In
larger lobsters, there will be a bit of meat between the
shell and the body.
Break off each leg individually. You can either suck out the
meat, or using a small rolling pin, roll from the foot end of the
leg towards the opening to squeeze out the meat.
JULY/AUGUST 2014
Clean Eating
57
LOBSTER
CRISPY BAKED
LOBSTER
BITES
WITH KALE & CREAM CHEESE
INGREDIENTS:
2 thinly sliced green onions
1 cups whole-wheat panko
pepper, to taste
Olive oil cooking spray
INSTRUCTIONS:
ONE: Position oven rack in top third of
oven and preheat broiler to high. In a large
bowl, combine onions, cup panko, kale,
mozzarella, cream cheese, dill and lemon
juice. Fold in lobster, then season with salt
and pepper.
TWO: To a shallow dish, add remaining
cup panko. Scoop lobster mixture into
2 tbsp portions. Dip each into panko, lightly
pressing to form rounded patties about
-inch thick. Transfer to a large parchmentlined baking sheet and mist tops with
cooking spray.
THREE: Broil for about 6 minutes, until
golden brown, checking often. Using a
spatula, gently flip over, mist with cooking
spray and broil for an additional 4 minutes,
until golden and heated through. (NOTE:
If browning too quickly, adjust oven to
bake setting at 425F and cook for about
10 minutes, turning once.)
NUTRIENTS PER SERVING (1 BITE):
CALORIES: 65, TOTAL FAT: 3 g, SAT. FAT: 2 g, CARBS: 5 g,
FIBER: 1 g, SUGARS: 0.5 g, PROTEIN: 4.5 g, SODIUM:
122 mg, CHOLESTEROL: 24 mg
PORTOBELLO,
ASPARAGUS &
LOBSTER NACHOS
SERVES 8. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
3 tbsp balsamic vinegar
2 tsp olive oil
Sea salt and fresh ground pepper,
to taste
3 large Portobello mushrooms,
stemmed
10 stalks asparagus, trimmed
8 cups tortilla chips (NOTE: Opt for a
58
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INSTRUCTIONS:
ONE: Preheat oven to 400F. In a large bowl,
combine vinegar and oil, then whisk in
2 tbsp water. Season with salt and pepper.
Place portobellos in a bowl and pour
marinade over top, tossing to coat. Allow to
stand for 10 minutes, turning occasionally.
TWO: Preheat a grill to medium-high.
Place portobellos onto grill, gill side down,
and cook for about 5 minutes, reserving
marinade. Add asparagus to marinade
and toss to coat. Flip mushrooms over and
cook for an additional 3 minutes, until
tender. Add asparagus to grill, discard
marinade and cook for about 1 minute,
until just tender-crisp. (TIP: Be careful not
to overcook as asparagus will cook more
in the oven.) Cool vegetables to room
temperature. Finely dice portobellos and
cut asparagus into -inch chunks.
THREE: Arrange tortilla chips in a single
layer on a large parchment-lined baking
sheet. Top with mozzarella, portobellos,
asparagus, lobster, Brie and tomatoes.
Bake for 10 minutes until cheese is melted
and lobster is heated through.
NUTRIENTS PER SERVING (1/8 OF NACHOS):
CALORIES: 294, TOTAL FAT: 16 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 7.5 g, POLYUNSATURATED FAT: 1.5 g,
CARBS: 22 g, FIBER: 3 g, SUGARS: 3 g, PROTEIN: 18 g,
SODIUM: 466 mg, CHOLESTEROL: 82 mg
GARLIC HERB
ZUCCHINI NOODLES
WITH LOBSTER
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
4 zucchini, trimmed
1/4
fresh dill
cup lightly packed coarsely chopped
THYROID SUPPORT:
Lobster is a rich source of iodine, a trace mineral that is necessary for the production of thyroid hormones, thyroxine (T4) and triiodothyronine (T3). Thyroid hormones are responsible
for controlling our bodys metabolism.
tomatoes, halved
2 cups coarsely chopped cooked and
INSTRUCTIONS:
ONE: Working 1 piece at a time, secure
zucchini into spiral maker and turn
VITAMIN C STAR:
JULY/AUGUST 2014
Clean Eating
59
dulge
ler or you in
ta
to
e
te
a
e
'r
u
eshing
Whether yo
v y, these refr
v
e
b
c
li
o
h
o
lc
up !
in the odd a
good to pass
o
to
re
a
s
k
n
summer dri
,
BY JO LUST ED
A VISNYEI
AY
M
BY
Y
PH
PHOTO GRA
60
Clean Eating
JULY/AUGUST 2014
recipes
Stone Fruit
& Ginger
White
Sangria
Strawberry
Rhubarb
Daiquiri
JULY/AUGUST 2014
Clean Eating
61
recipes
Coconut
Cucumber
Limeade
- Chef Jo Lusted
Mango Mint
Iced Green
Tea
BONUS BEVVIES:
Weve got a few mocktails to quench your thirst at
cleaneatingmag.com/julyaugust-2014 and we bet
theyd be just as good with a swig of the good stuf.
62
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INGREDIENTS:
4 oz rum, optional
INSTRUCTIONS:
INSTRUCTIONS:
ONE: In a large heat-proof pitcher,
steep tea in 8 cups hot (not boiling)
water for about 2 to 3 minutes. Carefully
remove tea bags, gently squeezing, then
discard. Set tea aside to cool to room
temperature. Add 4 mint sprigs to tea.
Cover and refrigerate for at least 3 hours.
TWO: Meanwhile, prepare mango
pure: To a blender, add mango and
cup water; pure until smooth, adding
1 tbsp more water at a time until pure
is a pourable consistency. Transfer to
a resealable container, then cover and
refrigerate until needed.
Strawberry
Rhubarb Daiquiri
SERVES 4. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 20 MINUTES (PLUS COOLING TIME).
INSTRUCTIONS:
ONE: In a large pitcher, combine orange
juice, lemon juice, cherries, peach, plum,
ginger and grape juice, stirring gently.
Cover and refrigerate for at least 1 hour
or overnight.
TWO: To serve, add ginger ale and
sparkling water and pour over ice.
NUTRIENTS PER SERVING (134 CUPS):
CALORIES: 110, TOTAL FAT: 0 g, SAT. FAT: 0 g,
CARBS: 19 g, FIBER: 1 g, SUGARS: 17 g, PROTEIN: 1 g,
SODIUM: 5 mg, CHOLESTEROL: 0 mg
Coconut
Cucumber
Limeade
SERVES 4. HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 10 MINUTES.
INGREDIENTS:
Take advantage of the seasons best peaches, plums and cherries to make this Spanishinspired drink. For maximum flavor, allow it
to chill overnight and simply add ginger ale
and sparkling water before serving.
INGREDIENTS:
Juice of 2 navel oranges
INGREDIENTS:
Juice of 1 lemon
Juice of 4 limes
1 English cucumber, halved, seeded
and chopped, plus 4 thin cucumber
wheels for garnish
2 cups unsweetened coconut water
cup raw honey, or to taste
4 oz rum or gin, optional
INSTRUCTIONS:
In a blender, combine lime juice, chopped
cucumber, coconut water, 2 cups ice,
honey and rum (if using) and pulse until
smooth. Serve over ice and garnish each
glass with 1 cucumber wheel.
NUTRIENTS PER SERVING (1 CUPS):
CALORIES: 109, TOTAL FAT: 0 g, SAT. FAT: 0 g,
CARBS: 28 g, FIBER: 2 g, SUGARS: 22 g, PROTEIN: 2 g,
SODIUM: 128 mg, CHOLESTEROL: 0 mg
JULY/AUGUST 2014
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63
recipes
INGREDIENTS:
whisk egg yolks with remaining 1 tbsp cane juice. Once milk
is warmed, very slowly pour milk mixture into egg mixture in
a very thin stream, whisking constantly. Stir mixture back into
saucepan and return to medium heat, stirring constantly with
a wooden spoon or spatula until steaming and thick enough
to coat the back of a spoon, about 8 to 10 minutes.
TWO: Strain mixture through a fine mesh sieve into a bowl. Using a knife, scrape any remaining vanilla out of pod and stir into
crme anglaise, discarding pod. Place plastic wrap directly on
surface and refrigerate until cold, at least 1 hour or up to 3 days.
2 cups cherries
INSTRUCTIONS:
ONE: In a small saucepan on medium, heat milk,
vanilla bean and 1 tbsp cane juice until just steaming and small bubbles form around edges, stirring
occasionally, about 3 minutes. In a medium bowl,
64
Clean Eating
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Grilled Stone
Fruit Salad
improve
+ YOUR LIFE
This crme anglaise uses velvety coconut milk as
its base which not only tastes dreamy, but also
has amazing health benefits. Coconut contains
medium-chain triglycerides, a type of fat that
is quickly burned as energy and actually helps
to boost your bodys metabolism. Coconut also
helps your body defend against pathogens as it
has antibacterial and antiviral properties.
JULY/AUGUST 2014
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65
SUPER
STACKED
SANDWICHES
RECIPES BY MARIANNE WREN, PHOTOGRAPHY BY GIBSON & SMITH
66
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FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY, SANDWICH DESIGNED BY TOM GLASS, JR., FROM THE NOUN PROJECT
SANDWICHES
Buffalo Blue
Cheese Club
p. 69
JULY/AUGUST 2014
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67
SANDWICHES
"Fried" Chicken
& Slaw Sandwich
SERVES 2. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 25 MINUTES.
INGREDIENTS:
/3 cup plain yogurt, divided
half crosswise
Olive oil cooking spray
2 tsp apple cider vinegar
1 tsp pure maple syrup
2 cups shredded cabbage (Napa,
68
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INSTRUCTIONS:
ONE: Into 2 separate shallow dishes, place
cup yogurt and panko. Dip chicken in
yogurt then dip in panko, turning to coat
both sides. Mist a large nonstick skillet with
cooking spray and heat on medium-high.
Add chicken and cook, turning once, until
golden brown and no longer pink inside,
about 7 minutes.
TWO: Meanwhile, in a large bowl, combine
remaining yogurt, vinegar and maple syrup.
Add cabbage and cranberries, tossing to
coat. Divide chicken and cabbage mixture
between buns.
Buffalo
Blue
Cheese
Club
SERVES 2. HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 15 MINUTES.
INGREDIENTS:
2 tsp safflower oil
1 Yukon gold potato, scrubbed
pepper, to taste
2 tsp brown rice flour
1 tbsp olive oil mayonnaise
1 tbsp capers, drained and
roughly chopped
1 tsp each grated lemon zest and
INSTRUCTIONS:
ONE: In a large skillet on medium-high,
heat oil. Working in batches, if necessary,
arrange potato slices in skillet in a single
layer. Cook, flipping once, until golden
brown and crispy, about 2 to 3 minutes
per side. Transfer to a plate and cover to
keep warm.
TWO: Sprinkle fish with salt, pepper and
flour, coating both sides. In same skillet on
medium-high, add fish and cook for 4 to
7 minutes, flipping once, until golden
brown and opaque throughout. Transfer
to a plate and cover to keep warm.
THREE: In a small bowl, combine
mayonnaise, capers, lemon juice and lemon
zest. Divide mayonnaise mixture, potatoes,
fish and parsley evenly among buns.
INGREDIENTS:
4 oz cooked chicken breast, shredded
1 tbsp hot sauce (TRY: Tessemaes
INSTRUCTIONS:
ONE: In a medium bowl, combine chicken
and hot sauce and toss until well coated.
TWO: In a small bowl, combine yogurt, blue
cheese and chives. Toast bread until golden
and lay on a cutting board. Spread about
1 tbsp blue cheese mixture over each slice.
THREE: Top 2 slices with half of each
celery, carrot and chicken mixture;
sandwich each with remaining 2 slices
of bread. Cut each sandwich in half and
stack with a toothpick, if desired.
JULY/AUGUST 2014
Clean Eating
69
SANDWICHES
East
Meets
West
Eggplant
Roti
SERVES 2. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 25 MINUTES.
INGREDIENTS:
2 tsp safflower oil
1 small yellow onion, thinly sliced
4 Indian eggplants, cubed
tortilla wraps
cup fresh cilantro leaves
70
Clean Eating
JULY/AUGUST 2014
Velvety Ma
ple
Cream Chee
se?
Yes, please!
French
Grand Slam
SERVES 2. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
3 large eggs, divided
2 large egg whites
cup milk
1 tsp pure vanilla extract
Olive oil cooking spray
4 slices whole-grain bread
2 1-oz slices turkey bacon, no added
temperature
1 tbsp pure maple syrup
1 tsp white vinegar
INSTRUCTIONS:
ONE: In a large bowl, combine 1 whole
egg, egg whites, milk and vanilla. Mist a
large skillet with cooking spray and heat
on medium-high. Dip bread slices into egg
mixture, turning to coat. Add to skillet, in
batches if necessary, and cook for about
4 minutes, turning once, until golden
brown. Transfer to a plate and cover to
keep warm. Wipe out skillet, mist again
with cooking spray and return to
medium-high heat. Add bacon and cook,
flipping once, until crispy, about 5 to
6 minutes. Transfer to a plate and cover
to keep warm.
JULY/AUGUST 2014
Clean Eating
71
A familye
favorite, thes
s
er
g
chicken fin
y
m
ea
with cr
rt
chipotle yogu
ss
le
st
co
ip
d
than $3.50 per
serving!
Crispy
Cornmeal
Chicken
Tenders
(see recipe, p. 75)
Think you dont have time to cook every night? Think again!
Our tasty weeknight meals are designed to get dinner on the
table in just three easy steps and in 30 minutes or less.
BY DINA CHENEY, FOOD PHOTOGRAPHY BY GIBSON & SMITH
72
Clean Eating
JULY/AUGUST 2014
TUESDAY
COST PER
PL ATE
$2.15
FU LL R EC IP
$8.58
Teriyaki Salmon
Cakes
WITH SWEET & SOUR PICKLED
CUCUMBERS
SERVES 4 . HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
cup unseasoned rice vinegar
2 tbsp plus 2 tsp pure maple syrup, divided
1 tbsp reduced-sodium soy sauce, divided
small English cucumber, thinly sliced
13 oz BPA-free canned or pouched wild
salmon, drained and any bones removed
1 large egg, whisked
cup whole-wheat panko bread crumbs
PE R
COST T
PL A E
MONDAY
$2.24
$8.94
INGREDIENTS:
small red onion, minced, divided
3 tbsp fresh lime juice
1 tbsp extra-virgin olive oil
1 tbsp raw honey
tsp plus 1/8 tsp sea salt, divided
2 large Roma tomatoes, seeded and
finely chopped
head romaine lettuce, chopped
INSTRUCTIONS:
ONE: Prepare dressing: In a jar with a tightfitting lid, add 2 tbsp onion, lime juice, oil,
honey, tsp salt and 1 tbsp water. Seal jar
and shake until well combined.
TWO: Prepare pico de gallo: In a small bowl,
combine tomatoes, remaining onion and
1/8 tsp salt.
THREE: In a large bowl, combine lettuce,
beans, cheese and cup dressing. Toss
gently to coat. To serve, top lettuce mixture
with pico de gallo. Crumble chips over top
or serve alongside.
TIP: Use leftover dressing as a seasoning on
fish or chicken!
INSTRUCTIONS:
ONE: Prepare cucumbers: In a small pot, combine
cup water, vinegar, 2 tbsp maple syrup and
1/8 tsp soy sauce. Heat on medium-high and bring
to a simmer. Turn off heat, add cucumber, then
cover and let sit for at least 20 minutes; drain.
TWO: Meanwhile, in a medium bowl, mix
salmon, egg, panko, remaining 2 tsp maple
syrup, remaining scant 1 tbsp soy sauce,
1 tsp oil and ginger until well combined. With
your hands, shape mixture into 4 -inch-thick
patties and use your thumb to make a slight
indent in center of each. Add flour to
a shallow bowl, then lightly dredge both sides
of patties in flour, shaking off excess.
THREE: In a medium nonstick skillet, heat
remaining 1 tsp oil on medium. Add patties
and cook until golden brown, turning
once and using a spatula to flatten slightly,
about 4 minutes per side. Serve with cucumbers.
2 cups (about 20 oz) BPA-free canned unsalted black beans, drained and rinsed
JULY/AUGUST 2014
Clean Eating
73
WEDNESDAY
PE R
COST T
PL A E
$2.60
FU LL RE CI PE
$10.39
INGREDIENTS:
cup buttermilk
4 4-oz boneless pork loin chops, -inch-thick
(TIP: You can also purchase thicker chops and
pound to -inch thickness.)
tsp chipotle chile powder
tsp plus 1/8 tsp sea salt, divided
3 tbsp white whole-wheat flour
1 tsp safflower oil
3 black plums, pitted and thinly sliced
INSTRUCTIONS:
ONE: In a large zip-top bag, add buttermilk
and pork. Seal and massage bag to coat. Let
marinate at room temperature for 15 minutes.
Remove pork from bag and pat dry completely
with paper towels, then season with chile
powder and tsp salt. Add flour to a shallow
bowl and lightly dredge both sides of pork in
flour, shaking off excess.
TWO: In a medium nonstick skillet, heat oil
on medium. Add pork and cook, turning
74
Clean Eating
JULY/AUGUST 2014
PE R
COST T
PL A E
$3.34
THURSDAY
$13.36
Crispy Cornmeal
Chicken Tenders
WITH CHIPOTLE YOGURT DIP
INGREDIENTS:
cup fine- or medium-grind whole-grain
yellow cornmeal
tsp chipotle chile powder, divided
tsp plus 1/8 tsp sea salt, divided
1 large egg
20 oz boneless, skinless chicken tenders
1 tbsp safflower oil, divided
INSTRUCTIONS:
ONE: Preheat oven to 400F. In a medium
bowl, mix cornmeal and tsp each chile
powder and salt. In a separate medium
bowl, whisk egg and 1 tbsp water. Working in batches, dredge chicken in cornmeal
mixture, shaking off excess. Transfer chicken
to egg mixture, turning to coat; shake off
excess. Dredge in cornmeal mixture again,
shaking off excess, then transfer to a plate.
INSTRUCTIONS:
FRIDAY
COST PER
PL ATE
$1.88
FU LL RE CI PE
$7.52
Creamy Corn
Fettuccine
WITH TURKEY BACON
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
8 oz whole-grain fettuccine
2 tsp organic unsalted butter, divided
2 oz all-natural turkey bacon, no added
nitrates or nitrites, finely chopped
JULY/AUGUST 2014
Clean Eating
75
No time to
y
make a grocer
e
ad
m
list? We've
u
yo
r
fo
e
on
out
simply tear it
to
g
in
br
d
an
the store!
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Teriyaki
Salmon Cakes
Buttermilk
Pork Chops
Crispy
Cornmeal
Chicken Tenders
Creamy Corn
Fettuccine
$0.52
$1.11
2 large Roma
tomatoes
$2.83
head romaine lettuce
$1.00
20 oz BPA-free canned
unsalted black beans
$1.60
2 oz cheddar cheese
$0.88
3 oz whole-grain
tortilla chips
$1.00
Total: $8.94
2 oz unseasoned rice
$0.50
$0.42
small English
cucumber
$1.00
13 oz BPA-free canned
or pouched wild
salmon
$6.85
$0.28
1/8-inch piece fresh
ginger
$0.03
1 large egg
Total: $8.58
Total: $10.39
PANTRY STAPLES
PANTRY STAPLES
Sea salt
White whole-wheat
Reduced-sodium soy
sauce
Whole-wheat panko
bread crumbs
Safflower oil
White whole-wheat
flour
Sea salt
4 4-oz boneless
PANTRY STAPLES
Raw honey
4 oz buttermilk
vinegar
flour
Safflower oil
Raw honey
um-grind whole-grain
yellow cornmeal
$0.42
1 large egg
$0.28
20 oz boneless, skinless chicken tenders
$7.50
4 oz plain Greek
yogurt
$0.66
2 beefsteak tomatoes
$2.83
1 avocado
$1.67
Total: $13.36
PANTRY STAPLES
Chipotle chile powder
Sea salt
Safflower oil
Raw honey
8 oz whole-grain fet-
tuccine
$1.15
2 oz all-natural tur-
Total: $7.52
PANTRY STAPLES
Organic unsalted
butter
White whole-wheat
flour
Fresh ground black
pepper
76
Clean Eating
JULY/AUGUST 2014
IMAGES VALUA VITALY /SHUTTERSTOCK.COM, 2XSAMARA.COM /SHUTTERSTOCK.COM, GOODLUZ /SHUTTERSTOCK.COM, MAGA/SHUTTERSTOCK.COM, GREKOV'S /SHUTTERSTOCK.COM, SPOTMATIK /SHUTTERSTOCK.COM, FOOD PHOTOGRAPHY BY LAURA WRIGHT
e
Get mor lans
l
a
e
m p
healthy hopping
ys
and eas
ne! Visit
lists onli ag.com/
tingm
cleanea lanning.
meal-p
ALL-DAY
ENERGY:
Your Seasonal
MEAL PLAN
JULY/AUGUST 2014
Clean Eating
77
1 sweet potato
6 oz cheddar cheese
4 oz goat cheese
4 oz mozzarella cheese
1/3 oz blue cheese
7 plum tomatoes
2 cups multicolored baby
tomatoes
8 zucchini
WHOLE GRAINS
BREAKFAST
Melon Parfait: In a
container, layer 1 cup
each cottage cheese
and peeled and cubed
cantaloupe and oz
almonds, chopped
2 rice cakes
oz almonds
LUNCH
2 plums
or peanut butter
1 bottle safflower oil
1 bottle olive oil
1 bottle extra-virgin olive oil
EXTRAS
fruit bars (TRY: Lrabar)
1 15-oz BPA-free can unsalted
black beans (TRY: Eden Organic
No Salt Added Black Beans)
1 9-oz container baba ghanoush
(TIP: Substitute with hummus.)
1 bag dried unsweetened
shredded coconut (TRY: Bobs
Red Mill Shredded Unsweetened
Coconut)
1 bottle hot sauce
1 bottle ground cayenne pepper
1 bottle ground black pepper
1 bottle chipotle chile powder
1 bottle ground cumin
1 bottle dried oregano
1 bottle sea salt
1 container whey protein powder
1 3-oz pouch wild albacore
tuna (TRY: Wild Planet Wild
Albacore Tuna)
1 bottle balsamic vinegar
TUESDAY
SNACK
2 oz unsalted pepitas
MONDAY
Blueberry Crunch:
Mix 1 cup blueberries, cup Greek
yogurt and cup
cereal
SNACK
DINNER
Summer Spinach
Salad A
TOTAL
NUTRIENTS
FIBER: 47 g, SUGARS: 74 g,
FIBER: 29 g, SUGARS: 55 g,
PROTEIN: 81 g, SODIUM:
PROTEIN: 98 g, SODIUM:
167 mg
217 mg
NOTE: Clean Eating shopping lists include all the items youll 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.
ALMONDS IMAGE ANDREY EREMIN/SHUTTERSTOCK.COM, PEAS IMAGE VOLOSINA /SHUTTERSTOCK.COM, CANTALOUPE IMAGE HONG VO/SHUTTERSTOCK.COM,
STRAWBERRIES IMAGE EM ARTS /SHUTTERSTOCK.COM, BANANA IMAGE URFIN/SHUTTERSTOCK.COM, CARROT STICKS IMAGE BRENT HOFACKER/SHUTTERSTOCK.COM
MEAL
PLAN
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Plum Breakfast
Muffin: Top 1 English
muffin, toasted, with
2 tbsp almond butter
and 1 plum, pitted
and thinly sliced
Mango Melon
Smoothie: Blend
1 cup each milk and
peeled and cubed
cantaloupe, cup
peeled, pitted and
chopped mango and
cup protein
powder with ice
Savory Breakfast
Muffin: Top 1 English
muffin, toasted, with
4 tbsp mashed
avocado, 2 thick slices
tomato and 2 tbsp
chopped cilantro
Coconut Yogurt:
Mix 10 almonds,
chopped, 1 cup Greek
yogurt, cup cereal
and 1 tbsp coconut
1 bar
Coconut Melon
Cream: Mix 1 cup
peeled and cubed
cantaloupe, cup
cottage cheese and
1 tbsp coconut
Mango Smoothie:
Blend 1 oz avocado,
peeled and pitted,
1 cup milk, cup
peeled, pitted and
chopped mango, cup
spinach and cup
protein powder with ice
Tuna Wrap B
Mediterranean Veggie
Burger: Top 1 sandwich
flat with 1 veggie burger
patty, baked, 1 egg,
hardboiled and sliced,
4 basil leaves, cup
spinach and 2 tbsp
baba ghanoush
1 serving Chipotle
Lime Fish Tacos with
Mango Coconut Salsa
(leftovers, p. 82)
1 peach
Strawberry Yogurt:
Mix 1 cup each Greek
yogurt and sliced
strawberries
Spicy Spinach
(leftovers)
1 banana
Cheddar Crispbreads C
Veggie Cheeseburger:
On 1 sandwich flat, add
1 veggie burger patty,
grilled, 1 oz cheddar and
2 tbsp baba ghanoush
Summer Spinach
Salad A
Summer Spinach
Salad A
FIBER: 44 g, SUGARS: 59 g,
FIBER: 32 g, SUGARS: 84 g,
FIBER: 37 g, SUGARS: 66 g,
PROTEIN: 82 g, SODIUM:
PROTEIN: 85 g, SODIUM:
PROTEIN: 93 g, SODIUM:
PROTEIN: 91 g, SODIUM:
99 mg
236 mg
161 mg
356 mg
262 mg
JULY/AUGUST 2014
WEDNESDAY
Summer Spinach
Salad: Mix 2 cups
spinach, oz
crumbled goat
cheese, 3 tbsp
blueberries,
2 tbsp each diced
carrots, red onion
and cucumber,
1 tbsp balsamic
vinegar and
tsp EVOO
Clean Eating
79
BREAKFAST
WHOLE GRAINS
MONDAY
TUESDAY
Berry Almond
Breakfast Muffin:
Top 1 English muffin,
toasted, with 2 tbsp
almond butter and
10 raspberries,
mashed
Nectarine Breakfast
Bowl: Mix 1 nectarine,
pitted and chopped,
1 cup milk, 1 cup
cereal and 1 tbsp each
coconut and pepitas
1 serving Grilled
Jalapeo Corn Cakes
with Black Bean &
Avocado Relish
(leftovers, p. 83)
noodles
1 6-oz bag whole-grain tortilla
chips
1 pkg oat flour
1 pkg fine-ground whole-grain
yellow cornmeal
SNACK
NUTS, SEEDS & OILS
1 bottle sesame oil
1 oz unsalted cashews
Olive oil cooking spray
EXTRAS
LUNCH
black beans
1 bottle raw honey
1 8-oz container hummus
1 bottle reduced-sodium soy
sauce or tamari
1 3-oz pouch wild albacore
tuna (TRY: Wild Planet Wild
Albacore Tuna)
1 yellow onion
SNACK
DINNER
TOTAL
NUTRIENTS
1 plum
1 cup raspberries
Nectarine Berry
Yogurt: Mix 1
nectarine, pitted and
cubed, 1 cup Greek
yogurt and cup
raspberries
1 bar
1 serving Grilled
Jalapeo Corn Cakes
with Black Bean &
Avocado Relish (see
recipe, p. 83; save
leftovers)
FIBER: 34 g, SUGARS: 53 g,
FIBER: 61 g, SUGARS: 66 g,
PROTEIN: 82 g, SODIUM:
PROTEIN: 80 g, SODIUM:
197 mg
110 mg
CARROT STICKS IMAGE BRENT HOFACKER/SHUTTERSTOCK.COM PLUM AND NECTARINE IMAGES NATTIKA/SHUTTERSTOCK.COM, CHEDDAR IMAGE KIM NGUYEN/SHUTTERSTOCK.COM.
CELERY IMAGE DIANA TALIUN/SHUTTERSTOCK.COM, CRISPBREAD IMAGE GORDON BELL/SHUTTERSTOCK.COM
MEAL
PLAN
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Plum Parfait: In a
container, layer 1 cup
cottage cheese,
2 plums, pitted and
chopped, cup cereal
and 1 tbsp pepitas
Honeydew Mint
Shake: Blend 10 mint
leaves, 1 cup peeled
and cubed honeydew
melon, cup milk
and cup each Greek
yogurt and protein
powder until smooth
Nectarine Cereal:
Mix 1 nectarine, pitted
and chopped, 1 cup
cereal and cup milk
Honey Almond
Breakfast Muffin:
Top 1 English muffin,
toasted, with 2 tbsp
almond butter and
1 tsp honey
1 egg, hardboiled
1 bar
3 crispbreads with
2 tbsp hummus
2 rice cakes
1 plum
Gourmet Veggie
Burger: Top 1 sandwich
flat with 1 veggie
burger patty, baked,
1 oz mozzarella, 1 slice
each avocado, vine
tomato and yellow
onion, cup kale and
1 tbsp hummus
2 plums
1 oz cheddar
cup raspberries
Nectarine Yogurt:
Mix 1 nectarine,
pitted and chopped,
cup Greek yogurt
and oz almonds,
chopped
1 rice cake
WEDNESDAY
Chicken Tortillas:
Divide 4 oz chicken,
baked and sliced, and
2 servings Black Bean
& Avocado Relish
(leftovers, p. 83)
among 2 tortillas
1 cup peeled and cubed
honeydew melon
4 oz steak, grilled
Asian-Style Veggies:
Saut 2 cloves garlic,
minced, 1 cups each
chopped cauliflower
and eggplant, 1 tsp
each soy sauce and
sesame oil and tsp
honey
1 cup cooked farro
FIBER: 45 g, SUGARS: 53 g,
FIBER: 26 g, SUGARS: 61 g,
FIBER: 24 g, SUGARS: 56 g,
FIBER: 41 g, SUGARS: 60 g,
FIBER: 50 g, SUGARS: 74 g,
PROTEIN: 71 g, SODIUM:
PROTEIN: 73 g, SODIUM:
PROTEIN: 86 g, SODIUM:
PROTEIN: 97 g, SODIUM:
327 mg
215 mg
153 mg
375 mg
113 mg
JULY/AUGUST 2014
Roasted
Cauliflower:
Mix 2 cups
cauliflower
florets, tsp
each balsamic
vinegar and
EVOO, 1/8 tsp
oregano and
pinch each salt
and black
pepper; roast
until tender
Clean Eating
81
RECIPES: WEEK 1
Chipotle Lime
Fish Tacos
WITH MANGO COCONUT SALSA
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
10 tbsp fresh lime juice, divided,
plus 1 lime, cut into wedges
1 tbsp safflower oil
1 tbsp chipotle chile powder
4 6-oz boneless, skinless cod fillets
1 cup peeled and finely chopped mango
cup seeded and finely chopped
plum tomato
1/3 cup finely chopped red onion
cup chopped fresh cilantro
5 tbsp dried unsweetened shredded
coconut
8 6-inch corn tortillas, heated
INSTRUCTIONS:
INGREDIENTS:
cup farro, soaked in water in refrigerator
overnight (TIP: Soak farro in enough
water to cover.)
4 zucchini, trimmed and halved lengthwise
12 oz lean ground turkey
cup diced yellow onion
4 tsp dried oregano
1 cup seeded and diced plum tomatoes
1 tbsp balsamic vinegar
3 tbsp fresh basil, finely chopped, plus
additional for garnish
2 tbsp unsalted pepitas
(aka pumpkin seeds)
1 oz mozzarella cheese, shredded
INSTRUCTIONS:
ONE: Preheat oven to 475F. Drain farro and
transfer to a medium saucepan with 1 cups
water. Bring to a boil, cover and reduce heat
to medium-low. Simmer for 10 minutes, until
tender. Drain excess water.
82
Clean Eating
JULY/AUGUST 2014
RECIPES: WEEK 2
Classic Eggs
Benedict
WITH LEMON BASIL
HOLLANDAISE
SERVES 2.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 25 MINUTES.
INGREDIENTS:
3 large eggs, divided
1/3 cup buttermilk
1 tsp arrowroot powder
tsp fresh lemon juice
tsp safflower oil
1/8 tsp ground cayenne pepper
1 tbsp fresh basil, chopped,
plus additional for garnish
Grilled
Jalapeo
Corn Cakes
WITH BLACK BEAN &
AVOCADO RELISH
SERVES 4.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 20 MINUTES.
INGREDIENTS:
cup fine-ground wholegrain yellow cornmeal
cup oat flour
1 tsp baking powder
1 large egg
cup buttermilk
1 tbsp raw honey
1 tbsp safflower oil
4 tbsp seeded and minced
jalapeo chile pepper, divided
2 15-oz BPA-free cans unsalted
black beans, drained and rinsed
1 avocado, peeled, pitted
and diced
Juice of lime
INSTRUCTIONS:
ONE: In a medium bowl, mix
cornmeal, flour and baking
powder. In a small bowl, whisk
egg, buttermilk, honey and
oil. Make a well in center of
cornmeal mixture and add egg
INSTRUCTIONS:
ONE: Prepare sauce: In a
small saucepan on medium,
whisk 1 egg, buttermilk,
arrowroot, lemon juice, oil and
cayenne. Reduce heat to low
and cook, whisking often, until
thickened, about 15 minutes.
Stir in 1 tbsp basil.
JULY/AUGUST 2014
Clean Eating
83
Even on first
impression,
Massoud s
food presents a
dizzying
array of flavors
and textures
merging with
seemingly
little effort.
84
Clean Eating
JULY/AUGUST 2014
Chef Philippe
Massoud
believes in a
deliciously
holistic approach to
eating clean.
The foods at
ilili are often
best shared in
small or large
groups.
Along with supplying him with new energy, the dietary regimen is helping Massoud sleep better and fend off the chronic
fatigue and inflammation. It also fills
him with a renewed joy in discussing his
food at ilili and ilili box, which reopened
this spring after debuting last year for an
initial test run.
Whether its an elaborate spread of
mezza (small plates) inside ililis pulsing
5th Avenue dining room or a take-out
meal at ilili box, Massouds food marries fresh, bright flavors and lightness
naturally. A meal can begin simply with
warm pita and labne, a strained yogurt
with olive oil, fresh mint and Zaatar, plus
chickpea hummus and moujadara, a green
lentil pure with crispy red onion.
Classic fattoush, the traditional
Lebanese salad, gets an update at ilili with
nutrient-dense kale. Massoud says other
nourishing greens such as mche, purslane
and arugula can be substituted or simply incorporated if desired. (TIP: Look for these greens, considered weeds by some,
at local farmers markets and in the produce section of natural
foods stores.) His updated fattoush is bolstered with peppers,
radishes, tomatoes and toasted pita cubes plus a light dressing of
extra-virgin olive oil, sumac, pomegranate and molasses.
Another noteworthy ilili dish is a comforting eggplant
moussaka, in which eggplant is oven-roasted rather than fried
in copious amounts of oil per the traditional Lebanese method.
The result is an eggplant dish that retains lightness and nutrient
density while still playing well with the dishs tomatoes, onions
and spices. (Check out the exclusive recipe on page 86.)
Larger main courses at ilili are as beautiful as they are
delicious. Dishes have included striped bass scented with aleppo
pepper and accented with pumpkin chutney and a smoked
almond braising liquid. Lamb chops are seared with a Zaatar
salsa verde and lamb kebabs are paired with roasted fennel and
makdous, which are traditional tangy oil-cured eggplants.
Options at ilili box vary, and theyre just as easy to eat
walking away as sitting on a park bench. Brussels sprouts, duck
shawarma, Korean-style falafel and a lamb pastrami sandwich
are among the takeaway options diners could order again this
spring when the seasonal stand reopened for the year. The menu
at ilili box also serves green lemonade, a refreshing cold drink
that gets a lift from juiced cucumber, ginger and mint.
An ancient heritage
Even on first impression, Massouds food presents a dizzying
array of flavors and textures merging with seemingly little effort. Simplicity in each dish can surprise with each bite. Herbs
and spices that may seem exotic to Western palates are as
accessible as they are mysterious.
While its all backed by years of culinary sweat equity,
Massouds secret weapon is likely his heritage of food and hospitality. His family once owned and operated a hotel in Beirut,
plus his ancestral village in Lebanon (continued on page 86)
JULY/AUGUST 2014
Clean Eating
85
Lebanese-style
Moussaka
SERVES 6.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 1 HOUR, 15 MINUTES.
INGREDIENTS:
2 lb eggplant, trimmed, peeled
and cut into 1-inch cubes
Explore new spices and herbs you may have never heard
of. For example, the flavors found in Zaatar, a traditional
Middle Eastern spice blend, can lift or intensify many
dishes. Zaatar is a blend of herbs (often sumac, oregano
and thyme) with sesame and salt. Massoud pairs it with
seared lamb chops and a green salsa.
86
Clean Eating
JULY/AUGUST 2014
INSTRUCTIONS:
ONE: Preheat oven to 450F. Line a
large baking sheet with paper towels
and spread eggplant on sheet; set
aside for about 15 minutes.
FOOD PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
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Friday, July 11
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Sticky, Saucy
KOREA
SUMMER
RIBS
Korean short ribs are worthy of obsession.
JILL
SILVERMAN
HOUGH
A culinary instructor, recipe developer and most
recently co-author
of The Clean Plates
Cookbook: Sustainable, Delicious, and
Healthier Eating for
Every Body (Running Press, 2012),
Hough takes great
enjoyment in
helping readers
create cleanedup versions of
popular international dishes
at home with
ease. For more of
her recipes, visit
jillhough.com.
88
Clean Eating
JULY/AUGUST 2014
Typically, a Korean
meal includes banchan (or side dishes)
at least two or three
but up to a dozen.
Some are simple
while others are more
elaborate. Whether
they are fermented,
pickled or fried, these
side dishes are meant
as an accompaniment to balance
out the tastes and
textures in a meal.
The most well-known
is kimchi, which
comes in many
variations. Here are
several banchan to
experiment with:
Kimchi
Scallion pancake
Pickled radishes,
cucumbers or other
vegetables
Pickled garlic
Pickled or candied
lotus root
Spinach salad
Mung bean
sprout salad
Perilla leaves,
also known as
sesame leaf
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY, SPROUTS IMAGE SAI0112/SHUTTERSTOCK.COM
BANCHAN
ON THE
SIDE
ating
Clean E PICK
INGREDIENTS:
4 cloves garlic, minced
cup chopped scallions, divided
1/3 cup reduced-sodium soy sauce
2 tbsp toasted sesame oil
2 tbsp Sucanat
1 lb Korean beef short ribs
(aka flanken-style), about -inch thick
High-heat cooking oil (such as grape seed
or safflower), as needed
INSTRUCTIONS:
ONE: In a small bowl, combine garlic,
6 tbsp scallions, soy sauce, sesame oil and
Sucanat, whisking to dissolve Sucanat.
Korean Barbecued
Short Ribs
STAFF E
OF TH
ISSUE!
JULY/AUGUST 2014
Clean Eating
89
KICK IT UP A NOTCH
WITH
It's Summer
GET ME OUT OF THE KITCHEN!
When nutritional therapy practitioner Tosca Reno was raising five children under one roof she
managed to write numerous books. Her New York Times best seller is Your Best Body Now (Harlequin,
2010), and Tosca Renos Eat Clean Cookbook (Robert Kennedy Publishing, 2009) was nominated for the
prestigious Gourmand World Cookbook Award. Order copies of her books at toscareno.com.
90
Clean Eating
JULY/AUGUST 2014
TOSCA RENO PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA
MARINATE MORE
Not only does marinating meat impart
delightful flavors but it also helps reduce
Dont forget your vegetables. Slice zucchini into ribbons and place on the grill
in a grill pan, giving them a hot three
minutes on either side. Get adventurous
with all produce. Most of it can take the
heat, responding nicely to a few minutes
on the barbecue. All you need is a bit of
salt and pepper and a healthy drizzle of
aromatic green grass olive oil and din-
GRILL IT ALL
Summer is the time to cook and dine
alfresco. Hardy Canadians are known
to grill in the dead of a blizzard, so
keen are they to remind themselves of
summer days. Remember that meat we
marinated? Pull it out of the liquid and
toss it onto your grill. Most meat doesnt
need much time in the heat, but an easy
way to gauge doneness is to use The
Squeeze Test, although the use of a
meat thermometer is always the safest
method. (Check out Resident Chef Jo
Lusted explain The Squeeze Test at
cleaneatingmag.com/julyaugust-2014.)
MAKE EXTRA
I often cook in bulk and this is especially
true of ingredients such as quinoa or
millet and other pseudo-grains. Instead
of making one cup of quinoa, Ill make
three (one of my favorites is organic quinoa from Bobs Red Mill). Half of it can
be reserved for use in blander recipes or
for making quinoa cakes, and the other
half can be turned into a mighty tasty
salad. My favorite quinoa recipe for
summer is Quintessential Quinoa from
The Eat-Clean Diet (Robert Kennedy
Publishing, 2007). Quinoa cooks like a
dream and doesn't burn easily. It fluffs
up nicely and takes on other flavors
beautifully. If you make it the night
before, the flavors become so richly developed by the time you serve it the next
day that youll wish you made more.
NO-COOK SOUPS
If you are the lucky owner of a Vitamix
or another high-powered blender, you
must make cold soups for summer.
Cold implies no cooking. That means
more time for cocktails or mocktails by
the pool. You can go wild in the cold
soup department by tossing raw vegetables, leaves, herbs and onions and
garlic into the blender. Think about
making a green soup layered with the
vibrant greens of asparagus, crisp baby
peas, parsley and chives, and make it
creamy with avocado. Conjure up a
crimson-colored soup with sweet summer tomatoes, delicate new onions and
nothing more its a beautiful thing
with crusty bread.
I hope you are getting the idea
that with a little ingenuity and a lot of
Mother Natures bounty the kitchen
does not need to be your only cooking
destination. Let your creative juices
flow and whip up your own version
of Gazpacho, Tuna Nioise Salad
or Raw Lasagna. With so much to
choose from, your daily meal frazzle
will turn to joy!
JULY/AUGUST 2014
Clean Eating
91
FLAVORFULLY FRESH
Starboard Collections
nautical-themed Carina
Line hooked us in with its
shatterproof, nonslip and
stackable serveware.
The Collection is a
summer-worthy choice
for picnics or outdoorpatio entertaining, and
includes a vibrant,
sophisticated selection
of serving bowls, trays,
bowls and plates.
$36 to $59,
starboardcollection.com
Clean
Eating
loves
Speed up mealtime prep with these
easy and practical culinary tools.
BY LAURA SCHOBER
CULINARY CATALOG
Keep your favorite recipes all in one place with the
handmade Heirloom Recipe Journal. Whether you
want to keep a cherished family recipe on file or
paste in beloved recipes from magazines, this
keepsake allows you to build a delicious
recipe collection that will last generations to
come. $70, uncommongoods.com
The Ball Brand Mason Jar Infuser infuses teas, water, juices and cocktails
with invigorating flavors such as
lemon, mint or cucumber. Its BPAfree hanging basket and easy-sip
lid fit snugly onto any Wide Mouth
Ball Jar, transforming your libation
into a portable drink you can take
with you on the go.
$6, freshpreservingstore.com
INSPIRED BY NATURE
Bring a sense of tranquility
to your dinner table with
the Bamboo Placemat.
Designed to match a variety
of serveware pieces, it's well
suited for both indoor and
outdoor dining.
$2, bedbathandbeyond.com
QUICK JUICER
Impart a kick of
refreshing citrus
taste to your aqua or
transform fruits such
as lemon, lime or
orange into juice with
the Umbra Sombrero
Juicer. Getting most
of your daily dose of
vitamin C has never
been more simple!
$5, umbra.com
92
Clean Eating
JULY/AUGUST 2014
GRILL EASY
Made with carbon steel and a doublecoated, silicone-based surface that
can withstand high temperatures, Sur
La Table Pro Nonstick Grill Grids give a
wonderfully smoky flavor to foods such
as shrimp, vegetables and mussels. Best
of all, these grilling grids are free of toxic
substances such as PFOA and PTFE.
$22 to $25, surlatable.com
ICY COOL
BOTTLES UP
SIMPLY SUSHI
Spice up your next date night
with theJoyce Chen Sushi Kit.
Containing a traditional bamboo rice paddle, flexible
mat, instructions and recipes,
this set has all the tools
you need to make mouthwatering rolled sushi.
$9, williams-sonoma.com
Editors Choice
KITCHEN KIT
24/7 HYDRATION
Quench your thirst wherever
you go with the Klean Kanteen
Classic. Whether you want
some H2O for the office, school
or the gym, this BPA-free bottle
holds nearly 4 cups of water
and is made with high-quality
stainless steel, which helps to
keep your water tasting pure
and fresh. $20 per 27 oz,
kleankanteen.com
JULY/AUGUST 2014
Clean Eating
93
Next Issue
Hits newsstands August 19, 2014
These
wholesome,
lip-smacking
meals will have
your little ones
asking Whats
for dinner?
every night!
540
Calories
From freezable
smoothie packs
to mason jar
salads, weve
got a selection
of mouthwatering breakfasts,
lunches and
snacks you can
take anywhere!
GROCERY BAG
SUPER FEATURE
94
Clean Eating
JULY/AUGUST 2014
338
Calories
GARDEN FRESH:
355
Calories
MENU 4
ANCIENT
GRAINS
SEAFOOD BAKE:
Margarita Shrimp, p. 18
Garlic Herb Zucchini Noodles with Lobster, p. 59
MENU 3
TAKE IT
TO GO!
MENU 2
Roasted Sweet Peppers with Sour Orange Vinaigrette & Goat Cheese, p. 29
Buttermilk Pork Chops with Sauted Plums, p. 74
Lemon Peach Sorbet, p. 34
+
Bufalo Blue Cheese Club, p. 69
East Meets West Eggplant Roti, p. 70
265
Calories
(when both sandwiches
are shared among 2 people)
CHILD EATING WATERMELON LANA K/SHUTTERSTOCK.COM, BLUEBERRY SMOOTHIE JANE RIX/SHUTTERSTOCK.COM, CALCULATOR ICON A ALEKSII/SHUTTERSTOCK.COM, ANCIENT GRAINS ALEKSANDRA KOVAC/SHUTTERSTOCK.COM
MENU 1
KIDAPPROVED
MEALS
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a selection of promotions & events from our partners
iNviGoR8
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us on:
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Recipe Guide
Quick (30 minutes or less!) Freezable Vegetarian (may contain eggs and dairy) Gluten-Free
PG BEEF & PORK
29
18
74
89
48
70
73
83
86
Lebanese-style Moussaka
82
Margarita Shrimp
Lobster Tacos
WITH JICAMA, CORN, CABBAGE & AVOCADO TOPPINGS
Live Lobster
Crispy Baked Lobster Bites
WITH KALE & CREAM CHEESE
75
75
82
Lobster Tacos
WITH JICAMA, CORN, CABBAGE & AVOCADO TOPPINGS
DESSERTS
31
34
64
98
POULTRY
45
PG VEGETARIAN
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.
24
24
25
25
63
63
63
63
SAUCES
19
Clean Eating
97
sweet tooth
Plum
Cake
Bliss
Buttermilk
Plum Cake
SERVES 12. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 55 MINUTES.
INGREDIENTS:
Olive oil cooking spray
2 cups whole-grain spelt flour
cup Sucanat
1 tsp baking powder
1 tsp ground cinnamon
tsp ground cardamom
tsp sea salt
1 large egg, room temperature
1 cups buttermilk
98
Clean Eating
JULY/AUGUST 2014
INSTRUCTIONS:
ONE: Preheat oven to 350F. Mist a
10-inch tart pan with cooking spray.
TWO: In a large bowl, mix flour, Sucanat,
baking powder, cinnamon, cardamom
and salt. In a medium bowl, whisk egg,
buttermilk, butter and vanilla. Add liquid
to flour mixture and stir to combine.
RECIPE BY SHARON BOOY, FOOD STYLING BY MARIANNE WREN, PHOTOGRAPHY BY GIBSON & SMITH, PROP STYLING BY GALLIMAUFRY