Clean Eating 2020 03 04

36 FAST & FRESH RECIPES EVERY MEAL
10 INGREDIENTS
or Less!
Real food for a healthy, happy life.
MARCH/APRIL 2020
1 GROCERY BAG,
5 Fabulous Dinners
EAT CLEAN
ALL WEEK
with Just
20 Ingredients
CAST IRON
COOKING:
1-Pan Wonders
You’ll Love
th e e a s y
is s u e
+
The Best
NEW FOODS
OF THE YEAR!
contents
Clean Eating MARCH/APRIL 2020
FEATURES
26 5 WEEKNIGHT
DINNERS IN JUST
1 GROCERY BAG
These 5 unique recipes
use just 1 shopping list
of 20 ingredients plus a
handful of pantry staples.
By Marianne Wren
36 SKIP THE RECIPE

Break free from the
recipe mold so you can
improvise better with
what you have on hand.
By Beth Lipton
48 CAST IRON
CREATIONS
Short ingredient lists
36
plus 1 cast iron pan
equals mouthwatering
dishes with minimal fuss.
By Beth Lipton
60 THE CLEAN 60
Never crack open
After months of testing,
a can again with
we whittled over
our no-nonsense
750 products down
formula for fresh
to 60 Clean Choice
soups of all kinds.
Award winners.
By Rachel Debling
MEAL PLANNING
FOR EASY WEEKDAYS
74 A WEEK OF MEALS
IN 20 INGREDIENTS
Eat well for 7 full days
with an ultra-short,
20-item grocery list.
60
Introducing this
year’s best snacks,
By Erin Macdonald spreads, sprays
and Tiffani Bachus and more.
cleaneating.com 1
contents
BITS & BITES

84 A selection of
products to save
14 3 WAYS WITH your most precious
MUFFINS commodity: time.
Cleaned-up versions
of your fave handheld
26
baked good.
18 THE HAPPENING
Ideas to help you live
better, laugh more and HEALTH MUST-HAVES
This is just 1 of the 5 fab
meals you’ll make with a
show the earth some love.
22 TOOLS
Go on an Italian culinary
single bag of groceries.
19 HEALTH NEWS adventure in your kitchen.
The science behind
your most troublesome
cravings, and a surprising
84 GEAR & GADGETS
Simplify your life with these
way to fight the flu.
time-slashing products.
LIVE BETTER
20 ASK DR. JONNY
The doc delves into the ON THE COVER
latest keto-inspired diets.
Recipe featured is “Crispy Tofu over
80 COMPLEMENTS Quinoa with Almond Lime Sauce,” p. 74
Photographer: Ronald Tsang
Learn about some of
Food Stylist: Michael Elliott
48
Ayurveda’s hottest herbs. Prop Stylist: The Props
86 MIND & BODY 91
36 FAST & FRESH RECI

PES EVERY MEAL
BOOSTERS Real food for a health y,

happy life.
10 INGREDIENTS
or Less!
MARCH/APRIL 2020
Everything you need to

know about omega-3s.
26
MARCH/APRIL 2020
THE EASY ISSUE: 10-INGRED
We’re giving you 1 GROCERY BAG, P.

88
5 Fabulous Dinners
SWEET TOOTH
P. 74
5 new ways to use a EAT CLEAN
IENT RECIPES • 1 GROCERY
ALL WEEK
with Just
steadfast kitchen tool. Whip up chocolate-dipped 20 Ingredients
P. 48
CAST IRON
COOKING:
macaroons that are gluten-
BAG, 5 DINNERS • 20-INGRE
1-Pa
n Wonders
You’ll Love
free and Paleo-friendly.

THE REGULARS
DIENT MEAL PLAN •
t he e a s y
9TH ANNUAL CLEAN
Recipe Index ........................................... 4

is sue
CHOICE AWARDS
CE Online .................................................. 6
+
Editor’s Letter ........................................ 8
Issue 91 • cleaneating
The Best
P. 60 NEW FOODS
OF THE YEAR! cleaneating.com
MAR/APR 2020 $5.99 US
$6.99 CAN
.com
Letters & Advisory Board ...........12 Please display until 5/5/2020
CE91 Cover FINAL.indd

1
2 cleaneating.com AV)ǧSV,;ƀžƀž
YO U K I S S
YOU R MOTHER with
THOSE LIPS ?
A glass of milkadamia has some high standards to meet if we want to be acceptable to

lips everywhere. So, we’re deliciously dairy-free, deliciously different, and deliciously
defiant when it comes to protecting our trees, regenerating our patch of the planet, and
maintaining our relationship with our moms.
Show the planet a little love and for that, Mother Earth will kiss you right back.
Made with a great deal of care and flair in the USA with Australian macadamias. ©2020 Jindilli Beverages, LLC
recipe index
Your CE Recipe Guide

Stress less in the kitchen with dozens of recipes
that call for a mere 10 ingredients or less.
sauces, sides & snacks P Paleo

F Freezable
Q Quick under 45 minutes
V Vegetarian may contain eggs
and dairy
GF Gluten-free
Q GF F Q V GF P Q V GF F Q V GFA Gluten-free adaptable
Black Pepper Basic Pesto Roasted Radishes Whole-Grain Recipe contains soy sauce, miso,
Cream Sauce P. 46 & Greens with Roasted Jalapeño Worcestershire sauce and/or
P. 40 Tahini Sauce Cornbread tamari. All of these ingredients
P. 52 P. 58 are available in gluten-free and
regular varieties.
Q V GF Q V GF V GF
Garlic-Roasted Turmeric Artichokes with
Chickpeas Deviled Eggs Lemon Yogurt Dip
P. 75 P. 78 P. 79
meaty mains
GF F GFA
Roast Beef Kale & Sausage Stir-Fried Hoisin
Tenderloin with Fusilli Bake Steak with
F GFA
Black Pepper P. 47 Baby Bok Choy
Cream Sauce P. 58 Classic
P. 41 Shepherd's
Pie with
Cheesy Potato
Topping
P. 45
4 cleaneating.com
fish & poultry
Q GF GF
Easiest-Ever Sheet-Pan Salmon Skillet Chicken Skillet-Roasted
Carbonara with Dill Aioli Pot Pie Chicken
with Scallops & Peas & Roasted Vegetables with Phyllo Crust with Chive Butter
P. 29 P. 30 P. 34 & Rainbow Carrots
P. 54
vegetarian
F Q GF
Spring Vegetable Soup
with Shredded Chicken
& Parmesan Crisps
P. 32
P F Q GF V F Q V GF F V GF
Veggie-Packed Three-Cheese Pea & Leek Soup Cheesy Meatless
Bone Broth Spinach Turnovers P. 39 Lasagna
P. 78 P. 28 P. 43
Q V GF
Crispy Tofu
over Quinoa
Q V GF Q V GF with Almond
Cauliflower- Halloumi Lettuce Lime Sauce
Crust Pizza with Tacos with Avocado P. 74
Mushrooms & Olives Cilantro Mash
P. 50 P. 77
desserts & sweets
nutritional values The nutritional

values used throughout Clean Eating
are calculated with the use of The Food
Processor SQL (Esha Research) and are
F Q V F Q V GF P F Q V GF P V GF provided by food manufacturers or found
Whole-Wheat Gluten-Free Paleo Blueberry Coconut in the USDA National Nutrient Database.
Hummingbird Mocha Hazelnut Almond Crumble Macaroons with
Muffins Muffins Muffins Dark Chocolate
P. 16 P. 16 P. 17 P. 88
cleaneating.com 5
ce online
DIG INTO MORE CE at cleaneating.com
Eat More Veg

The team behind Jamie Oliver’s latest
cookbook shares two recipes that’ll
make believers out of meat lovers.
cleaneating.com/jamie-oliver
BURGER PHOTO BY YVONNE DUIVENVOORDEN, VEG TAGINE PHOTO BY DAVID LOFTUS, PASTA IMAGE GIBSON AND SMITH
Easy & Delicious Salmon Recipes
Salmon makes the perfect meal: It’s both easy to prepare and healthy.
Try these delicious recipes any night of the week for a clean, no-stress dinner.
Classics Made Cleaner
cleaneating.com/salmon-recipes
Comfort foods can be healthy.
These recipes satisfy your cravings
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6 cleaneating.com MARCH/APRIL 2020

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editor's letter
What Is Clean Eating?

The soul of clean eating is consuming
food the way nature delivered it, or as
close to it as possible. It is not a diet;
it’s a lifestyle approach to food and its
preparation. It's about eating real food,
for a healthy, happy life.
Eat when hungry, stop when full. Find
out what macro values reflect your health goals
and strive to eat within them. Experiment with
various ways of eating, and when you find a
diet your body responds well to — be it a clean
PHOTO BY PIERRE GAUTREAU, HAIR STYLING & MAKEUP BY VALERIA NOVA, FASHION STYLIST (REPRESENTED BY JUDY INC.) RACHEL MATTHEWS BURTON, INSTAGRAM ICON BY RVISOFT/SHUTTERSTOCK.COM, PEN ICON BY MRCREATIVE/SHUTTERSTOCK.COM
take on high fat/low carb, Paleo or flexitarian —
Take It Easy stick with it.

Choose organic whenever possible.
Welcome to our annual Easy edition, which also happens to be our If your budget limits you, make meat, eggs,
dairy and the Dirty Dozen (ewg.org/foodnews)
9th Annual Clean Choice Awards issue – boy, are you in for a loaded
your organic priorities.
issue this month!
In case you haven’t guessed, the theme aims to make your life easier, in Drink at least 2 liters of water a day,
preferably from a reusable canteen,
and out of the kitchen, and one of my favorite features is that every single
not plastic; we’re friends of the
recipe rings in at 10 ingredients or less, keeping things quick, simple and environment here! Limit your alcohol intake
easy on your wallet. to one glass of antioxidant-rich red wine a day.
And speaking of limited ingredients, we have two stories that take it a
Get label savvy. Clean foods contain
step further. On page 26, you’ll find “Five Weeknight Dinners in Just One short ingredient lists. Any product with a
Grocery Bag” where a humble little list of just 20 items (plus a few pantry long ingredient list is human-made and not
staples) turns out 5 radically different and totally creative dinners. And on considered clean.
page 74, we have “Your 1-Week, 20-Ingredient Meal Plan,” an entire week’s Avoid processed and refined foods
worth of meals (yes, breakfasts, lunches, dinners AND snacks) all with such as white flour, sugar, bread and
just 20 ingredients. Talk about stretching a few key items! And back by pasta. Enjoy complex carbs such as whole
very popular demand is our No-Recipe feature where we give you flexible grains instead.
formulas for popular dishes (think pasta bakes, shepherd’s pie, cauli pizza) Know thy enemies. Steer clear of trans
that allow you to improvise better in the kitchen, use whatever you have fats, fried foods or foods high in sugar. Avoid
on hand instead of adhering to a set-in-stone ingredient list, riff on your preservatives, color additives and toxic binders,
favorite meals and flex your creative muscles. stabilizers, emulsifiers and fat replacers.
But before you head on into the kitchen for some easy, breezy cooking, Consume healthy fats (essential
flip to page 60 to peruse “The Clean 60” – the innovative, eco-friendly, fatty acids, or EFAs) every day.
best new foods and products of the year in our 9th Annual Clean Choice Learn about portion sizes and work
Awards. We whittled 750 product submissions down to a select 60, and toward eating within them.
we’re pretty confident you’re going to discover several can’t-live-without Reduce your carbon footprint. Eat
items in our haul of carefully chosen winners. produce that is seasonal and local. It is less
Alright, clean eaters, dive in, get inspired, get in the kitchen – and taxing on your wallet and the environment.
remember to take it easy! See you next issue! Shop with a conscience. Consume
humanely raised, local meats and ocean-
friendly seafood. Visit seachoice.org for a
printable pamphlet.
Practice mindful eating. Never rush
Alicia Tyler
through a meal. Food tastes best when
Editorial Director
savored. Enjoy every bite.
Follow: @lishtyler
Take it to go. Pack a cooler for work or outings
Write me: [email protected] so you always have clean eats on the go.
cleaneating.com

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ISSUE 91 • PRINTED IN THE USA
GENERAL MANAGER Sharon Houghton

EDITORIAL DIRECTOR Alicia Tyler
CREATIVE DIRECTOR Stacy Jarvis-Paine
Editorial Consumer Marketing

EXECUTIVE EDITOR Andrea Gourgy CIRCULATION DIRECTOR Jenny Desjean
ASSOCIATE EDITOR/RESEARCH CHIEF Rachel Debling SINGLE COPY SALES MANAGER NPS
COPY EDITOR Angie Mattison
ONLINE EDITOR Maureen Farrar Editorial Office
NUTRITION CONSULTANT Antonina Smith
171 East Liberty St., Suite 249,
CONTRIBUTING CULINARY NUTRITIONIST Beth Lipton
Toronto, ON M6K 3P6
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SENIOR GRAPHIC DESIGNER Alaina Greenberg
5720 Flatiron Parkway, Boulder, CO 80301
CONTRIBUTING DESIGNERS Oscar Aldana, Brian Britt,
303.253.6300; fax: 303.443.9757
Bianca DiPietro, Erin Lutz, Shaelyn Miller, Judy Yen
SENIOR ELECTRONIC IMAGE SPECIALIST Duayne Kett
Head Office
Recipe Creators SUBSCRIPTION CUSTOMER SERVICE:
Tiffani Bachus, Beth Lipton, Erin Macdonald, 1.800.728.2729
Marianne Wren
Advertising Sales
Contributors SALES DIRECTOR
Jonny Bowden, Lisa Turner Rob Hudson | 303.253.6324
WEST COAST SALES DIRECTOR
Photographers Anne Hassett | 415.404.2860
Roberto Caruso, Olimpia Davies, Olive & Mango, [email protected]
Geoffrey Ross, Suech and Beck, Ronald Tsang, EAST COAST SALES DIRECTOR
Karolina Wiercigroch Kelsey LaPort | 631.662.4228
[email protected]
Food Stylists MIDWEST SALES DIRECTOR
Michael Elliott, Nancy Midwicki Cookman Campbell | 847.846.5527
[email protected]
Prop Stylists
The Props, Props by Propaganda
Production
AD COORDINATOR Caitlin O’Connor
CHIEF EXECUTIVE OFFICER & PRESIDENT
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Andrew W. Clurman
PREPRESS MANAGER Joy Kelley
CHIEF FINANCIAL OFFICER & CHIEF OPERATING OFFICER
Michael Henry
Accounting VICE PRESIDENT OF AUDIENCE DEVELOPMENT
BUSINESS MANAGER Alice Morgan Tom Masterson
DIRECTOR ACCOUNTING SHARED SERVICES VICE PRESIDENT, PRODUCTION AND MANUFACTURING
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VICE PRESIDENT OF PEOPLE & PLACES
Marketing & Web JoAnn Thomas
EXECUTIVE DIRECTOR OF MARKETING Courtney Matthews AIM BOARD CHAIR Efrem Zimbalist III
SENIOR MARKETING MANAGER Kristen Zohn
Go freestyle with MARKETING DESIGNER Judith Nesnadny
CONSUMER MARKETING DIRECTOR Collin Stewart
our no-recipe
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in the fridge. Jan/Feb, Jul/Aug, Sep/Oct and Nov/Dec for six issues (Jan/Feb, Mar/Apr, May/Jun, Jul/Aug, Sep/Oct, Nov/Dec) by Cruz Bay Publishing, Inc.,
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letters & advisory board
Meet Our Experts

Q/ How can I prevent tossing spoiled veggies every week? james smith MBA
Clean Eating Academy instructor
A/ Many vegetables, such as beets, cabbage, broccoli, carrots and turnips, and Tourism and Hospitality chair
at Fanshawe College with more
boast a longer shelf life. Potatoes, sweet potatoes and most squashes that than 25 years of experience. He
haven’t been cut will also last a long time in a cool, dark place. completed his culinary training at
To extend the freshness of other items, find a way to keep them moist but George Brown College.
not wet. For asparagus, trim one-quarter inch off the bottoms, place in a tub
with a half-inch of water and store in the bottom of the fridge. For herbs, wrap erin macdonald RDN
the bottom two or three inches of the stems with damp paper towel; store tiffani bachus RDN
Clean Eating Academy instructors,
upright and pick as needed, keeping the paper towel slightly moist. Celery
co-owners of the U Rock Girl nutrition
stalks can be stored the same as herbs; keep them in the crisper with other and training program (URockGirl.com),
longer-life vegetables. For leafy greens, remove from the container they were registered dietitians and nutrition,
purchased in, place a damp paper towel across the bottom of a resealable fitness and wellness experts.
container and add the leaves. Don’t wash until ready to use. heather bainbridge
– JAMES SMITH BSc, MA, EdM, RD, CDN
Certified dietitian-nutritionist and
Mailbox registered dietitian who specializes
in counseling clients to achieve
Be social! We want to hear from you! a healthier weight and improve
Take a pic of your latest CE recipe, share your thoughts and let us know what you want conditions including type 2 diabetes
to see more of by tagging #CLEANEATINGMAG or emailing [email protected]. and heart disease.
jonny bowden PhD, CNS
Board-certified nutrition specialist,
motivational speaker, author and
Healthy Holiday expert in the areas of weight loss
I loved your November/December and health.
recipes. For my Christmas Day
brunch, I put together a great beth lipton
vegan charcuterie board like Beth Lipton is a Brooklyn-based recipe
yours, the butternut squash developer and freelance food and
lasagna and the salted caramel cookbook author. She’s a graduate
cashew "cheesecake." It was all of the Natural Gourmet Institute’s health-
amazing. Please keep the great supportive culinary school. Her recipes
and writing have appeared in Paleo
vegan recipes coming!
magazine, foodnetwork.com, Travel
– LESLIE GREENE
+ Leisure, epicurious.com and more.
HAMILTON, ONTARIO, CANADA
pamela salzman BA, MBA
Clean Eating’s Contributing Culinary
Nutritionist, Clean Eating Academy
instructor, natural foods cooking
instructor and holistic health counselor.
Her blog, pamelasalzman.com,
A January Reboot offers healthful recipes and
time-saving tips.
I was so excited to receive your second Whole30
issue. I followed the program last year and loved jill silverman hough
it! I have already started this year and it is going Recipe developer, culinary instructor,
well, thanks to the delicious recipes. I hope the author of Finger Lickin’ Chicken and the
issue becomes a tradition! 100 Perfect Pairings series and co-author
– JULIET FRANKLIN of The Clean Plates Cookbook.
VIA EMAIL
marianne wren BA, CC
As both a recipe developer and food
DON’T FORGET TO FOLLOW US! stylist, Wren has worked with print and
Get bonus recipes and more inspiring clean-eating content on social media. advertising clients. She completed her
culinary training at Dubrulle French
Culinary School and The Culinary
Institute of America.

A DV ERT ISEMEN T
Shake Your
Way to Healthy
Morning Protein
Shake Can Help You
Lose Weight
BY AMBER RIOS
Being a health and nutrition correspondent dyes, additives, sugars, preservatives, and shakes, metabolism boosting raw coconut
means that companies frequently send hormones. And even though INVIGOR8’s full oil, hormone free colostrum to promote a
me their products, and ask for my stamp of meal replacement shake cost more than many healthy immune system, Omega 3, 6, 9-rich
approval. Most of the time I dive into research, of the shakes I’ve tried, it was about half the chia and flaxseeds, superfood greens like
give the product a try, and send the company price of my favorite salad, and the nutrition kale, spinach, broccoli, alfalfa, and chlorella,
honest feedback about what they’ll need to profile looked second to none. and clinically tested cognitive enhancers for
change before I’ll recommend it. Plus my hectic Wanting to know more, I reached out to improved mood and brain function. The
job and my determination to stay fit means I’m a few of the people who were talking about it company even went a step further by including
always hunting for a quick and nutritious way on trustworthy fitness forums. By the next a balance of pre and probiotics for optimal
to fill up on nutrients my body needs. So I can morning three people got back to me saying, digestive health, uptake, and regularity and
confidently say, “I’ve tried it all”. “As a trainer I love Invigor8. It’s definitely digestive enzymes so your body absorbs
Last Tuesday work was especially hectic, helped me to have more all-day energy, plus the high-caliber nutrition you get from
but I’d booked with my $200 an hour personal build the kind of lean sculpted muscle that INVIGOR8.
trainer, Tony, a triathlon winning, organic-to- burns more fat.” As a whole-foods nutritionist with a
the-bone fitness guy with a ten mile long track “Yes, I’ll recommend it, it tastes great, and thriving practice I understand the importance
record of whipping the “who’s who” into shape I really like how it keeps me feeling full for of filling my body with the best Mother Nature
in record time, so I had to go. He noticed that hours.” has to offer. I have always been reluctant to
my set count was down and playfully asked, “I’m a marathon runner and a friend try new products because I was never sure
“Feeling a little tired today?”, as he handed recommended it to me. Drinking it has become of the impact they would have on my energy,
me a bottle from his gym bag. After one sip I a part of my regular training routine, because and weight. INVIGOR8 is different, not only
figured that there was no way this could be my time has improved, my energy is up, and because it’s delicious, but because it helps me
healthy because the creamy chocolate flavor I’m thinking more clearly than ever before.” to maintain the energy I need to run my busy
was just too delicious. Still, he’d never risk his I decided to take my investigation one step practice, while helping me to stay fit and toned.
reputation. further by researching the development of Considering all of the shakes I’ve tried, I can
With more than a healthy dose of INVIGOR8. I was pleasantly surprised to find honestly say that the results I’ve experienced
scepticism I decided to investigate this shake out that the company went to great lengths to from INVIGOR8 are nothing short of amazing.
he’d called INVIGOR8. keep INVIGOR8 free of harmful ingredients. A company spokesperson confirmed an
Turns out, it’s a full meal replacement The makers of INVIGOR8 were determined exclusive offer for Clean Eating readers: if you
shake, which stunned me because virtually to make the first 100% natural, non-GMO order this month, you’ll receive $10 off your
every other shake I’d researched had tasted nutritional shake & green superfood. The result first order by using promo code “CLEAN10”
chalky, clumpy and packed with hidden “no- is a meal replacement shake that contains 100% at checkout. You can order INVIGOR8 today
no’s” like cheap protein, tons of artificial grass-fed whey that has a superior nutrient at www.DrinkInvigor8.com or by calling
ingredients, not to mention harmful synthetic profile to the grain-fed whey found in most 1-800-958-3392.
bits & bites
3 WAYS WITH
MUFFINS
Whether for breakfast, a snack or even a light dessert,
these fresh takes on the old-school muffin format
deliver in spades on taste and texture.
BY BETH LIPTON, PHOTOGRAPHY BY KAROLINA WIERCIGROCH
Forget the heavy, sugar-laden muffins served at your

local coffee shop. These clean, handheld treats are chock full of
flavor with soft, fluffy structures that are still strong enough to hold up to
a smear or two of spread. (May we suggest a raw nut butter or no-sugar-
added jelly?) They also rise to the occasion (pun intended) by addressing
three different dietary focuses: You can select from a whole-wheat, Paleo
or gluten-free option to satisfy even the pickiest of bake-sale patrons.
Paleo Blueberry Almond

Crumble Muffins

Gluten-Free Mocha
Hazelnut Muffins
Whole-Wheat
Hummingbird Muffins
cleaneating.com 15
Whole-Wheat 1. Preheat oven to 325ºF. Lightly Gluten-Free Mocha
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Hummingbird Muffins VPDOOERZOFRPELQHĂRXUEDNLQJ
Hazelnut Muffins
F Q V VRGDFLQQDPRQDQGVDOWZKLVNWR F Q V GF
PL[ZHOO,QDODUJHERZOZKLVNRLO
SERVES 12. maple syrup and eggs until well SERVES 12.
PL[HG:KLVNLQEDQDQDV$GGĂRXU
1¾ cups white whole-wheat flour mixture and fold together until 11⁄4 cups gluten-free flour (TRY:
nearly combined.
Pamela’s Gluten-Free
1 tsp baking soda
All-Purpose Flour)
1 tsp ground cinnamon 2. Roughly chop two-thirds of ½ cup cacao powder
½ tsp sea salt the pineapple and fold in. Fold in
1 tsp baking soda
two-thirds of the pecans, stirring
1⁄3 cup extra-virgin olive oil
XQWLODOOĂRXULVLQFRUSRUDWHGGR ½ tsp sea salt
½ cup pure maple syrup not over-mix). 1⁄2 cup unsalted butter,
2 large eggs, room temperature room temperature
3. 'LYLGHEDWWHUDPRQJPXIāQFXSV
2 ripe bananas, mashed Top with remaining pineapple 2 tsp pure vanilla extract
¾ cup drained canned pineapple FKXQNVDQGSHFDQV%DNHXQWLOD 1 cup plain full-fat yogurt,
chunks, divided WRRWKSLFNLQVHUWHGLQWRDPXIāQ room temperature
comes out clean, 22 to 25 minutes.
¾ cup roughly chopped toasted 6 oz pitted dates (about 1 cup)
Let cool in pan for 5 minutes, then
pecans, divided
WUDQVIHUPXIāQVWRDZLUHUDFNWR 2 large eggs, room
cool completely. Keep leftovers temperature, beaten
covered at room temperature. 3 tbsp hot water
PER SERVING (1 muffin): Calories: 233, 1⁄3 cup low-sugar chocolate-
Total Fat: 12 g, Sat. Fat: 2 g, Monounsaturated hazelnut spread
Fat: 8 g, Polyunsaturated Fat: 2 g, Carbs: 27 g,
Fiber: 3 g, Sugars: 13 g, Protein: 4 g, (TRY: Justin’s Chocolate
Sodium: 199 mg, Cholesterol: 31 mg Hazelnut Butter)
1⁄3 cup hazelnuts, chopped

bits & bites | 3 ways with
1. Preheat oven to 350ºF. Lightly Paleo Blueberry 1. Preheat oven to 350ºF. Lightly
JUHDVHDFRXQWPXIāQWUD\,QD JUHDVHDFRXQWPXIāQWUD\
ODUJHERZOZKLVNWRJHWKHUĂRXU
Almond Crumble In a small bowl, combine almond
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processor or high-speed blender, DQGVDOWZKLVNZHOOWRUHPRYH
SERVES 12.
combine butter, vanilla, yogurt and OXPSV,QDODUJHERZOZKLVN
dates; blend until smooth. Blend together mashed potato, almond
1¼ cups blanched almond flour
LQHJJV3RXULQWRERZOZLWKĂRXU butter, coconut sugar, eggs and
mixture. Add the hot water and stir ¼ cup arrowroot starch vanilla until well combined.
until just combined. 1 tsp baking soda
2. 0DNHWRSSLQJ,QDVPDOOERZO
2. 'LYLGHEDWWHUDPRQJPXIāQFXSV ¼ tsp sea salt mix together crumble ingredients.
Place 1 heaping tsp chocolate- 1 cup mashed sweet potato Set aside.
hazelnut spread on each. Using
DSDULQJNQLIHRUWRRWKSLFNVZLUO ½ cup unsweetened smooth 3. $GGĂRXUPL[WXUHWRVZHHW
VSUHDGLQWREDWWHU6SULQNOH almond or cashew butter potato mixture, stirring just until
hazelnuts on top. 1⁄3 cup coconut sugar combined. Stir in blueberries.
'LYLGHEDWWHUDPRQJPXIāQFXSV
3. %DNHXQWLODWRRWKSLFNLQVHUWHG 3 large eggs, room temperature DQGVSULQNOHZLWKDOPRQGFUXPEOH
LQFHQWHURIDPXIāQFRPHVRXW 1 tsp pure vanilla extract %DNHXQWLODWRRWKSLFNLQVHUWHGLQWR
clean, 18 to 20 minutes. Let cool DPXIāQFRPHVRXWFOHDQWR
1 cup blueberries
in pan for 5 minutes, then transfer 30 minutes. Let cool in pan for
PXIāQVWRDZLUHUDFNWRFRRO PLQXWHVWKHQWUDQVIHUPXIāQVWR
completely. Keep leftovers covered CRUMBLE TOPPING DZLUHUDFNWRFRROFRPSOHWHO\6WRUH
at room temperature. ¼ cup blanched almond flour leftovers covered in the refrigerator.
PER SERVING (1 muffin): Calories: 259, 2 tbsp coconut sugar PER SERVING (1 muffin): Calories: 259,
Total Fat: 16 g, Sat. Fat: 7 g, Monounsaturated Total Fat: 17 g, Sat. Fat: 3 g, Monounsaturated
Fat: 7 g, Polyunsaturated Fat: 1 g, Carbs: 26 g, 2 tbsp coconut oil Fat: 9 g, Polyunsaturated Fat: 4 g, Carbs: 23 g,
Fiber: 4 g, Sugars: 13 g, Protein: 6 g, Fiber: 4 g, Sugars: 13 g, Protein: 7 g,
Sodium: 223 mg, Cholesterol: 54 mg Sodium: 177 mg, Cholesterol: 47 mg
cleaneating.com 17
bits & bites | the happening
Down
to Earth DIG IN
Is there anything more stunning than a heaping
Celebrate the planet, bowl of whole ingredients? We don’t think so,
and the folks at America’s Test Kitchen agree.
find foodie inspo and Their new book, Bowls: Vibrant Recipes with
treat yourself to some Endless Possibilities, delivers just what the
title promises – 75 lip-smacking, eye-catching
hearty laughs. recipes that can be dug, slurped and devoured
BY RACHEL DEBLING out of everyone’s favorite meal vessel.
$28, shop.americastestkitchen.com
DO A DOUBLE TAKE
Leading the way in the Southern California vegan food scene
is Eat Love, a traveling food truck that brings succulent (and
convincing!) fried faux chicken and nondairy ice cream and
treats to the masses. Not in the Orange County area? Have no
fear: They also have a brick-and-mortar store from which they
can ship their wares across the country. eatlove.co
LOOK TO THE FUTURE

This year, and with a goal of enlisting
1 billion people to pledge allegiance to a healthier
planet, Earth Day is marking its 50th anniversary in a
fittingly global way. On April 22, head to Washington,
EARTH DAY IMAGE BY ERETTAN/SHUTTERSTOCK.COM, MADISON SQUARE GARDEN IMAGE BY OSUGI/SHUTTERSTOCK.COM

DC, to take part in the largest of the North American
rallies alongside Global Ambassadors (with names
including Leonardo DiCaprio and John Kerry), or find
one in your neighborhood by visiting earthday.org.
HAVE A GOOD
TASTE SOMETHING NEW CHUCKLE
When you think of Texas, you likely think of Laughter may indeed be the best
big (leather) hats, big (leather) boots and big medicine: It’s associated with
(beefy) steaks. The 9th annual Texas VegFest, a reduced stress and improved
passion project of the Texas Veg Foundation, is immunity and can decrease one’s
working to change those associations through sensitivity to pain. And while Netflix
education about the benefits of a plant-based may be a solid go-to when you
diet for the health of humans, animals and the want to tickle your funny bone,
planet. Access to the trade show and its 100 there’s nothing like witnessing an expert comedian live, especially in the unofficial capital
participating companies is free; head to Fiesta of stand-up comedy, New York. Check out the April Fools Comedy Show, coming to Madison
Gardens in Austin on April 4 to see what all the Square Garden on April 4, to see a lineup of pros like Mike Epps, or enjoy the comedy stylings
buzz is about. texasvegfest.com of funnyman Jim Gaffigan at Radio City Music Hall on April 9, 10 and 11. msg.com

bits & bites
Earl Grey French Toast

cleaneating.com/earlgrey
Stay Ahead
of Sick Days
You may think that the
worst of flu season is
behind us, but according
to the CDC, the virus
rears its ugly head nearly
as often in March as it does
in January. The good
news: If you’ve gone keto,
you may have a leg up.
A Yale study found the
diet activates cells in the
lungs that enhance mucus
production, helping to trap
the virus. Curious about
the other benefits of keto?
FRENCH TOAST IMAGE BY BEATA LUBAS, TISSUE BOX PHOTO BY HORIYAN/SHUTTERSTOCK.COM, BUBBLES PHOTO BY LDARIN/SHUTTERSTOCK.COM
Dr. Jonny discusses some
Healthy Weight, Healthy Brain of the interesting ways it’s

being utilized on page 20.
It’s well-known that carrying extra pounds can affect cognition. But it turns out
that being obese may have more of a negative impact on women’s memory
than men’s, according to a study published in the journal Eating Behaviors.
While this doesn’t necessarily mean any weight gain will impact your ability to
remember the name of that actor (you know the one), it does provide further THE MECHANICS
evidence that keeping your body mass index (BMI) in check can offer whole-
body benefits. TIP: No matter your weight, studies have shown flavonoid
OF CRAVINGS
intake is linked to improved memory, so reaching for plant-based foods that The belief that everything tastes
are high in these compounds, like Earl Grey tea, can be a great place to start. better when you’re hungry may
have some credence. Scientists
in Japan have pinpointed circuits
in the brain that increase preference
62%
The percentage of children’s drink sales spent
for sweets and reduce aversion
to bitter flavors when hunger
strikes – a great survival tactic,
but not so good for those trying
to eat healthier. Stay ahead of
on sweetened beverages. Help your household the munchies by eating regularly
throughout the day to keep
kick the habit by investing in a sparkling-water blood sugar levels stable – and
dispenser – no sugary syrups allowed! you away from the cookie jar.
cleaneating.com 19
Keto Falafel Bowl
cleaneating.com/falafel-bowl
Keto, Pegan
& Ketotarian:
What Does It All Mean?
Jonny Bowden demystifies the differences between the popular offshoot
diets and explains why even the Navy is experimenting with keto.
Q: What’s the difference Ketotarian was developed by diet at all but a veg-forward diet
LEAD IMAGE BY RONALD TSANG, INGREDIENT IMAGE BY CIVIL/SHUTTERSTOCK.COM

between the pegan :LOO&ROHDIXQFWLRQDOPHGLFDO EDVHGRQ3DOHRSULQFLSOHV,WLVDQ
SUDFWLWLRQHUZKREHFDPHDFRQYHUW DWWHPSWWRPDNH3DOHRDGLHWLQ
diet and Ketotarian?
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A: Both diets are essentially HIIHFWLYHWKH\ZHUHIRUKLVFOLHQWV were widely available before the
plant-based eating plans, but their *HQHUDOO\PRVWSHRSOHÜGRÝNHWR GDZQRIDJULFXOWXUHOHVVPHDWKHDY\
emphasis is different. The Ketotarian ZLWKDORWRIDQLPDOSURGXFWVDQG and more plant-food friendly.
GLHWLVāUVWDQGIRUHPRVWDNHWRJHQLF animal fats, but Cole adjusted the Approximately 75% of your food on
diet with a strong bias towards GLHWVRWKDWLWFRXOGEHGRQHZLWKWKH WKHSHJDQGLHWFRPHVIURPSODQW
plant-based foods, while the pegan RFFDVLRQDODQGWRWDOO\RSWLRQDO IRRGVZKLOHWKHUHPDLQLQJFDQ
diet is primarily a Paleo plan, but LQFOXVLRQRIāVKDVWKHRQO\DQLPDO FRPHIURPDQLPDOIRRGVWKRXJK
with a similar bias. The two plans VRXUFHRISURWHLQ7KHSHJDQGLHW VWULFWYHJDQVZLOOZDQWWRGURS
KDYHDORWLQFRPPRQ×EXWWKH\DOVR RQWKHRWKHUKDQGZDVFUHDWHGE\ DQLPDOSURGXFWVHQWLUHO\/LNH
GLIIHULQDIHZNH\SRLQWV 0DUN+\PDQ0'DQGLVQRWDNHWR Ketotarian, pegan dieters emphasize

ask dr. jonny
the quality of foods and believe that Q: Why is the Navy

if you do eat animal foods, they
should be the highest quality (i.e.,
experimenting
JUDVVIHGPHDWDQGZLOGFDXJKWāVK with the keto diet?
It is possible to do a vegan version A: A few years ago, I attended an
of the keto diet, since a keto diet is academic conference on the keto
GHāQHGE\ZKHWKHURUQRW\RXÚUHLQ diet at the University of Tampa.
nutritional ketosis, and theoretically, Dominic D’Agostino, PhD, one of
it doesn’t matter how you get there. the country’s best-known keto
(Remember, you can get into ketosis researchers, was presenting, along
with junk food – known as “dirty with a member of the US Navy.
keto” – or you can do it with healthy They talked excitedly about their
food – “clean keto.”) But it’s collaboration and the experiments
technically not possible to do a the Navy was doing with keto diets.
strictly vegan version of Paleo, since For about a year after, people
E\GHāQLWLRQ3DOHRIRONVZHUHPHDW were skeptical when I told them
eaters. In fact, the best and most what I heard. Why would the Navy
substantial research on Paleo eating be interested in a weight-loss diet
concludes that the real Paleo people originally associated with Atkins?
ate about 35% animal foods, with Now, the Navy’s experiment with
other sources claiming up to 65%. keto has gone mainstream – anyone
You could, of course, do a “vegan with a computer can read all about
3DOHRÝGLHWE\XVLQJORWVRIDUWLāFLDO it. But the question remains: Why?
foods like vegan “meat” or vegan Well, keep in mind that the keto
“cheese,” but that would be violating diet is more than a weight-loss
the key concept of Paleo, which strategy. Keto diets have been used
is eating foods in their natural, for decades for childhood epilepsy
unprocessed form. Nonetheless, at hospitals as distinguished as
the pegan diet is an excellent way Johns Hopkins. That’s because they
for people who lean toward stabilize brain waves in a way that’s
YHJHWDULDQLVPWRJHWWKHEHQHāWV not fully understood. As anyone
of Paleo, while it encourages Paleo who’s ever been scuba diving knows,
folks to take in a lot more plant- one of the health risks Navy SEALs
based foods than they may have face is decrompression sickness
been consuming. DNDWKHEHQGV7KH1DY\āJXUHG
Ketotarian and pegan diets both following a keto diet might help with
DLPDWUHGXFLQJLQĂDPPDWLRQDQG this just as it does with epilepsy.
controlling blood sugar. Both, for In addition, keto diets are about
the most part, eschew dairy, meat, helping the body shift from a
grains and legumes. And – perhaps “sugar-burning” to a “fat-burning”
best of all – both programs have metabolism. That translates to
squishy boundaries. Neither more endurance, since the body
program is doctrinaire or extreme, has numerous fat calories available
and both allow you the occasional to burn. Another promising area the
“forbidden” food if it isn’t one that Navy is investigating is whether keto
VSHFLāFDOO\FDXVHV\RXSUREOHPV helps SEALs with endurance. In early
In my opinion, you really can’t go research, the diet appears to help
wrong with either program. them stay underwater longer.
JONNY BOWDEN, PhD, CNS Board-certified nutrition

specialist, motivational speaker, author and expert in
the areas of weight loss and health.
cleaneating.com 21
Mastering
Italian
Craft your favorite eats
from the old country with
these must-have tools.
Try our 4-ingredient
BY ANGIE MATTISON,
Fresh Whole-Grain
PHOTOGRAPHY BY SUECH AND BECK
Pasta recipe at
cleaneating.com/
homemade-pasta

tools
LOW HIGH
De’Longhi Manual Illy X1 Anniversary
THE ESPRESSO MACHINE
Espresso Maker EC702 iperEspresso
If standing in line for The Mercedes-Benz of
a six-dollar latte feels single-serve espresso
so-last-decade, why not machines, this architect-
brew at home? This well- designed showpiece uses
priced espresso machine recyclable capsules of
has a dual portafilter for coffee, so you don’t have to
either grounds or pods and mess around with grounds
a turbo frother even a (time perhaps better spent
novice can master. $220, working on your latte art).
bedbathandbeyond.com $700, williams-sonoma.com
Imperia Pasta Machine Philips Viva

THE PASTA MAKER
Making pasta the old-school Pasta & Noodle Maker
way is much easier than you Last-minute dinner guests?
think (even if you don’t Add flour and eggs, pour a
have a nonna on call). This glass of wine and watch this
classic chrome model rolls machine crank out fresh
out ultra-smooth sheets for spaghetti, fettuccine or
lasagna or ravioli, or use the penne for four in the time it
cutter attachment to make takes to boil water. (But you
spaghetti and fettuccine. can still take all the credit.)
$80, williams-sonoma.com $180, williams-sonoma.com
Emile Henry Kalorik Pizza Oven

THE PIZZA STONE
Ribbed Pizza Stone Short of having a brick oven
Made of high-performance installed in your kitchen, this
ceramic that can handle might be the next-best way
oven or barbecue temps up to make authentic-tasting,
to 932°F (high heat is the Neapolitan-style pizza at
secret to perfect pizza), this home. Fitted with a 12-inch
stone has a ridged surface stone, it heats up to 720°F
to encourage even cooking to cook up seriously
for the ultimate crust. $60, addictive thin-crust pies.
emilehenryusa.com $100, kalorik.com
Zoku Ice Cream Maker Cuisinart Gelataria 2 Quart

THE GELATO MAKER
This cutest-ever ice cream Recreate your fave frozen
maker is perfect for kids or treats – like that divine
for stirring up personal-size pistachio gelato you had in
batches of homemade ice the south of Italy. Just add
cream, gelato and even your prepared base then
nondairy treats. It takes select the preset for gelato,
a little patience, but you’ll ice cream or sorbet. Don’t
be rewarded for your effort forget to freeze the insert
with a decadent dessert ahead of time – the faster it
with no icky additives. freezes, the smoother it will
$26, zokuhome.com be. $140, cuisinart.com
cleaneating.com 23
Special Advertising Section
Getting to the Root of

Mushroom Magic
It’s no secret that beneficial mushrooms are on the rise but there’s one
lesser-known ingredient in select mushroom supplement brands that
elevate the health benefits in spades—here’s what to look for.
B
eneficial mushrooms are immune-enhancing
everywhere, with Chaga, Reishi, benefits of mycelium
Turkey Tail and other varieties and its fermented
showing health benefits that range substrate. Researchers
from improving athletic performance to found mycelium was “very
enhancing brain health. But what’s really potent in terms of triggering
magical about mushrooms: their well- immune cell function.” In addition,
documented ability to significantly support the fermented substrate was also highly
immunity. Now, a new study published in BMC active in supporting immunity—even when
Complementary and Alternative Medicine separated from pure mycelium. This was the first study to prove
shows mushroom mycelium—essentially, the the immunological effects of the substrate itself, independent of
root system of a mushroom—has powerful the mycelium.
benefits on the immune response. And
what’s even more profound: the food source So, rather than being a “filler” or “inactive ingredient” as some
for the mycelium has remarkable properties mushroom companies claim, the fermented substrate actually adds
of its own. to the immune-protective actions of mycelium, with each compound
having unique yet complementary health benefits. It’s not the rice itself;
Here’s how it works: the mushrooms we eat as unfermented brown rice was tested and had no detectable immune
food are really just a small, visible part of the activity— it is the conversion process and the extracellular compounds
whole structure. The main part of the fungus of the mycelium that give the rice its health properties. What’s more,
is the mycelium—a network of thread-like, this study shows the immune-enhancing benefits of mushrooms are
branching filaments, like roots. The mycelium generated from a wide range of compounds, not just beta-glucans—
absorbs nutrients from its food source—in the compounds previously thought to be responsible for mushrooms’
nature, decaying wood or plant matter—by immune supportive activity.
secreting enzymes into the food source to
break down various compounds into smaller The takeaway: for the most potent immune support, look for mushroom
units, and then absorbing these smaller units. supplements that contain mycelium and its fermented substrate. “In my
scientific opinion,” says Paul Stamets, founder and Chief Science Officer
When mushrooms are grown for of Fungi Perfecti, “given the results of recent research, mushroom
supplements, the food source—called the products not incorporating mycelium are at a decided disadvantage.”
substrate—is usually a grain, like brown rice.
As the mycelium feeds on and ferments the
PAUL STAMETS & FUNGI PERFECTI, LLC: Founder and Chief
rice, that substrate becomes enmeshed with
Science Officer of Fungi Perfecti, Paul Stamets has been recognized
the mycelium; it’s not practical to remove
for decades as a leading innovator in the field of mycology, with a
it, so the substrate is generally included in
mycelium-based mushroom supplements. focus on revealing the health-supporting properties of mushrooms.
As a renowned researcher and author of six books
As it turns out, that’s a good thing: during and numerous peer-reviewed scientific papers,
the breakdown and fermentation process, Stamets’ Host Defense® mushroom formulations
a biotransformation occurs, with mycelium have long been the most sought-after and highly
enzymes and other compounds altering valued within the dietary supplement industry.
the substrate into a powerful healing
compound. In a new peer-reviewed study,
Fungi Perfecti, LLC (manufacturer of Host
Defense® Mushrooms™) partnered with
third-party immunology experts at Natural * These statements have not been evaluated by the Food and Drug Administration.
Immune Systems, Inc. to investigate the This product is not intended to diagnose, treat, cure or prevent any disease

Superfood
Mushroom Mycelium Powders
TURKEY TAIL Find Your Mushroom™ at your local health

Immune Support* food store and online at HostDefense.com
Host Defense® offers both breadth

and depth in terms of formulas and
delivery formats for solutions to
support your immune needs, adding
ease and flexibility to any daily
supplement regimen.*
Turkey
Tail
Brazil N &
Fruit S ut
mooth
see re ie
HostD cipe at
efense
.com
*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
in One Grocery Bag
You don’t need a lengthy shopping list to get all your weeknight meals on FOOD STYLING BY NANCY MIDWICKI, PROP STYLING BY THE PROPS
the table. These 5 recipes use just 1 grocery bag of 20 ingredients plus
a handful of pantry staples. But don’t worry, you won’t be eating the same
thing every night. Each recipe is so creative and unique, you won’t even
notice ingredients are making repeat appearances throughout the week!
RECIPES BY MARIANNE WREN, PHOTOGRAPHY BY SUECH AND BECK

quick-shop dinners | RECIPES
YOUR 20-ITEM GROCERY BAG

1 | Chicken 6 | Parmesan 11 | Spinach 16 | Peas
2 | Salmon 7 | 35% cream 12 | Leeks 17 | Asparagus
3 | Scallops 8 | Spaghetti 13 | Carrots 18 | Lemons
4 | Ricotta 9 | Garlic 14 | Dill 19 | Potatoes
5 | Feta 10 | Eggs 15 | Tarragon 20 | Phyllo pastry
For the full, detailed shopping list, turn to page 34.
cleaneating.com 27
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PER SERVING (2 turnovers): Calories: 391,
¼ tsp each sea salt and ground Total Fat: 20 g, Sat. Fat: 8 g, Monounsaturated
black pepper Fat: 9 g, Polyunsaturated Fat: 2 g, Carbs: 37 g,
Fiber: 4 g, Sugars: 1 g, Protein: 16 g,
8 sheets whole-wheat phyllo dough Sodium: 670 mg, Cholesterol: 87 mg

Easiest-Ever Carbonara with Scallops & Peas Q
SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.
We’ve elevated the classic carbonara with seared scallops for added protein.
Use any type of spaghetti here, such as brown rice or even quinoa if you prefer.
8 oz whole-grain spaghetti ¼ tsp ground black pepper 4. Sprinkle scallops with remaining
(TRY: Jovial 100% Organic one-half of salt and pepper. Return
1 cup frozen peas, thawed
Whole Wheat Einkorn to stove on medium-high and heat
Spaghetti) 1 tsp grated lemon zest remaining one-half of oil. Add
2 large eggs scallops and cook, turning once,
1. In a large pot, cook pasta until browned, 2 minutes per side.
1⁄2 cup whipping cream (35%)
according to package directions. Transfer to a plate and keep warm.
½ cup freshly grated
Parmesan cheese 2. Meanwhile, in a small bowl, lightly 5. Drain pasta, reserving ½ cup pasta
beat eggs with a fork. Add cream and water, and return to pot. Toss leeks,
1 tbsp olive oil, divided
cheese and stir to combine. peas and lemon zest with pasta.
1 leek, white and Slowly add cream mixture, tossing to
light green parts only, 3. In a large skillet on medium- combine. Add reserved water,
halved lengthwise then high, heat one-half of oil. Add leeks 1 tbsp at a time, until sauce reaches
thinly sliced and one-half of salt; cook, stirring desired consistency.
½ tsp sea salt, divided frequently, until very soft, 10 to
PER SERVING (1⁄4 of recipe): Calories: 518,
12 minutes. Add garlic and cook,
1 clove garlic, minced Total Fat: 22 g, Sat. Fat: 10 g, Monounsaturated
stirring frequently, until fragrant, Fat: 8 g, Polyunsaturated Fat: 2 g, Carbs: 49 g,
12 large sea scallops (about 14 oz) 1 minute. Transfer leek mixture to a Fiber: 6 g, Sugars: 4 g, Protein: 30 g,
plate and keep warm. Sodium: 655 mg, Cholesterol: 159 mg
cleaneating.com 29
Sheet-Pan Salmon
with Dill Aioli & Roasted Vegetables GF
SERVES 4. HANDS-ON TIME: 25 MINUTES.

TOTAL TIME: 50 MINUTES.
This homemade aioli with zesty lemon and fresh dill brightens
up this simple roasted salmon with potatoes and asparagus.
AIOLI 1. Prepare aioli: Place

2 large egg yolks (NOTE: yolks in the work bowl
Use in-shell of an immersion blender or
pasteurized eggs a small food processor. With
if you prefer.) the motor running, slowly
stream in oil until mixture
¼ cup olive oil
is very thick, 1 minute. Stir
1 tbsp lemon zest in lemon zest, lemon juice
+ 1½ tbsp fresh and dill and season with salt
lemon juice and pepper. Refrigerate until
2 tbsp chopped fresh dill ready to serve.
sea salt and 2. Preheat oven to 375°F.
ground black Line 2 rimmed baking sheets
pepper, to taste
with parchment paper.
SALMON & VEGETABLES 3. Place potatoes on half of

1 sheet, salmon on the
12 oz baby yellow
second sheet and asparagus
potatoes, halved
in a large bowl. Drizzle oil
4 6-oz skinless wild over top of each and season
salmon fillets with salt and pepper.
1 bunch asparagus (about
4. Bake potatoes until
12 oz), trimmed
tender and browned,
1½ tbsp olive oil, divided 25 to 30 minutes. Add
sea salt and salmon to oven after
ground black 10 minutes and bake
pepper, to taste until cooked through,
12 to 14 minutes.
5. In the last 5 minutes

of potato cooking, add
OUR KIND OF BOUQUET: asparagus to empty half of
It’s nearing peak asparagus season, which means sheet. Serve salmon and
it’s the perfect opportunity to put this folate-rich vegetables with aioli.
veggie to work. Though one serving of these
stalks also provides nearly half the vitamin K PER SERVING (¼ of recipe):
Calories: 467, Total Fat: 27 g,
women require daily, your body needs healthy Sat. Fat: 5 g, Monounsaturated Fat: 17 g,
fats to utilize it – not a problem with this dish. Polyunsaturated Fat: 4 g, Carbs: 18 g,
Sodium: 242 mg, Cholesterol: 172 mg

cleaneating.com 31
RECIPES | quick-shop dinners
Spring Vegetable Soup

with Shredded Chicken & Parmesan Crisps F Q GF
An array of nutritious vegetables are piled into this gorgeous soup topped with shredded chicken.
Parmesan cheese is made into crispy crackers to use over top instead of croutons.
4 tsp olive oil, divided 1. Preheat oven to 400°F. Line 3. Meanwhile, in a large saucepan
1 8-oz boneless, skinless 2 baking sheets with parchment paper. on medium, heat remaining one-half
chicken breast of oil. Add leeks, carrots, remaining
2. In a large cast iron skillet on one-half of salt and pepper and
1⁄2 tsp each sea salt and ground medium-high, heat one-half of oil. cook, stirring occasionally, until
black pepper, divided Sprinkle chicken with one-half of softened, 4 to 5 minutes. Add
½ cup water each salt and pepper. Add chicken potatoes and broth and bring to a
to skillet and cook until lightly simmer. Reduce heat and simmer
1 leek, white and light
browned on bottom, 4 to 5 minutes. until potatoes are tender, 15 to
green parts only,
Flip and carefully add water and 18 minutes.
halved lengthwise
and thinly sliced FRYHUZLWKDWLJKWāWWLQJOLGRUIRLO
(TIP: If your skillet doesn’t come 4. Meanwhile, working with 1 tbsp
1 carrot, finely chopped ZLWKDOLGāWDSLHFHRIIRLODURXQG at a time, place cheese in a mound
6 oz baby yellow potatoes, it. It helps to do this before your on prepared baking sheet and
cut into ½-inch cubes skillet is hot.) Reduce heat to pat down. Repeat with remaining
medium-low and cook until chicken cheese, forming 12 piles and spacing
6 cups low-sodium chicken broth
reaches 165°F on an instant-read 2 inches apart using both sheets.
3⁄4 cup freshly grated Parmesan thermometer and is no longer pink Bake until golden and bubbly, 4 to
cheese, divided inside, 15 to 18 minutes. Transfer 5 minutes. Let cool on sheets.
2 cups baby spinach chicken to a board and wipe out
skillet. When chicken is cool enough 5. To saucepan, add spinach and
1 cup frozen peas, thawed peas and stir to combine. Divide
to handle, shred with 2 forks. Cover
to keep warm. soup and shredded chicken among
bowls. Using a thin spatula, divide
Parmesan crisps among bowls.
PER SERVING (1⁄6 of soup with 2 crisps):

Calories: 206, Total Fat: 8 g, Sat. Fat: 3 g,
Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g,
Carbs: 16 g, Fiber: 3 g, Sugars: 2 g, Protein: 18 g,
BRING ON
THE CRUNCH:
These crackers are a
creative way to get more
calcium; one serving
of Parmesan delivers
nearly a third of your
recommended intake.

Skillet Chicken Pot Pie
with Phyllo Crust
(SEE RECIPE, P. 34)
cleaneating.com 33
RECIPES | quick-shop dinners
1. Preheat oven to 375°F.

SHOPPING LIST
2. In a large cast iron skillet on
PHGLXPKLJKKHDWRQHTXDUWHU INGREDIENTS
of oil. Sprinkle chicken with one- 1 | 1.5 lb chicken breast
KDOIRIHDFKVDOWDQGSHSSHU$GG
chicken to skillet and cook until 2 | 4 6-oz salmon fillets
OLJKWO\EURZQHGRQERWWRPWR
3 | 12 large scallops
Skillet Chicken 5 minutes. Flip and carefully add
Pot Pie with Phyllo Crust ZDWHUDQGFRYHUZLWKDWLJKWāWWLQJ 4 | 3 leeks
lid or foil. (TIP: If your skillet doesn’t
SERVES 6. FRPHZLWKDOLGāWDSLHFHRIIRLO 5 | 2 carrots
HANDS-ON TIME: 30 MINUTES. around it. It helps to do this before 6 | 2 10-oz pkgs
TOTAL TIME: 1 HOUR, 5 MINUTES. your skillet is hot.) Reduce heat to
baby spinach
medium-low and cook until chicken
This childhood favorite is so easy reaches 165°F on an instant-read 7 | 1 16-oz pkg frozen peas
to make from scratch – no need to thermometer and is no longer pink
use a canned soup as a starter. We LQVLGHWRPLQXWHV7UDQVIHU 8 | 1 head garlic
make ours with fresh chopped chicken to a board and wipe out 9 | 1 bunch fresh dill
vegetables and a simple base of skillet. When chicken is cool enough
ĂRXUEURWKDQGFUHDP$QGWKH WRKDQGOHVKUHGZLWKIRUNV&RYHU 10 | 1 12-oz pkg
dough? We skip it and use packaged to keep warm. whole-grain spaghetti
phyllo dough instead; simply
scrunch it and brush it with oil
3. Return skillet to heat on medium; 11 | 1 dozen eggs
DGGRQHKDOIRLO$GGFDUURWVDQG
before baking. 12 | 7 oz ricotta
FRRNVWLUULQJIUHTXHQWO\XQWLO
VRIWHQHGWRPLQXWHV$GGOHHNV 13 | 2 oz feta
2 tbsp olive oil, divided
and remaining one-half of each
2 boneless, skinless chicken VDOWDQGSHSSHUDQGFRRNVWLUULQJ 14 | 6 oz Parmesan
breasts (about 1 lb total) IUHTXHQWO\XQWLOOHHNVDUHVRIWHQHG
15 | 1 bunch fresh tarragon
½ tsp each sea salt and ground DQGFDUURWVDUHYHU\VRIWWR
black pepper, divided 7 minutes more. Sprinkle vegetables 16 | 1 pint 35% cream
ZLWKĂRXUDQGFRRNVWLUULQJ
½ cup water
FRQVWDQWO\IRUWRVHFRQGV
17 | 1 pkg whole-wheat
1 large carrot, finely chopped $GGEURWKZKLVNLQJDQGEULQJ phyllo pastry
1 large leek, white and light green WRDVLPPHUWKHQUHGXFHKHDWWR
18 | 3 lemons
parts only, cut lengthwise PHGLXPORZIRUWRPLQXWHV
and thinly sliced $GGVSLQDFKDQGSHDVDQGFRRN 19 | 1.5 lb baby
VWLUULQJIUHTXHQWO\XQWLOVSLQDFK yellow potatoes
3 tbsp white whole-wheat flour
(TRY: King Arthur 100% ZLOWVVOLJKWO\PLQXWH$GGWDUUDJRQ
Organic White Whole FUHDPDQGUHVHUYHGFKLFNHQVWLUULQJ 20 | 1 bunch asparagus
Wheat Flour) to combine. Remove from heat.
2 cups low-sodium chicken broth PANTRY ITEMS

4. Scrunch each sheet of phyllo and
2 cups baby spinach arrange over chicken mixture. Brush • 1 bottle olive oil
ZLWKUHPDLQLQJRQHTXDUWHURIRLO
1 cup frozen peas, thawed • 1 bottle sea salt
%DNHXQWLOSDVWU\LVJROGHQEURZQ
2 tbsp chopped fresh tarragon WRPLQXWHV • 1 bottle black pepper
½ cup whipping cream (35%) PER SERVING (1⁄6 of recipe): Calories: 309,
Total Fat: 15 g, Sat. Fat: 6 g, Monounsaturated
• 1 pkg white
4 sheets whole-wheat phyllo Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 22 g, whole-wheat flour
pastry, thawed and Fiber: 3 g, Sugars: 3 g, Protein: 23 g,
wrapped in a damp towel Sodium: 332 mg, Cholesterol: 67 mg • 2 qts chicken broth

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36
cleaneating.com
RECIPES | no-recipe cooking
MARCH/APRIL 2020
FOOD STYLING BY MICHAEL ELLIOTT, PROP STYLING BY THE PROPS, INSET PHOTOS BY OLIVE & MANGO
Want to flex your creative muscles, gain
valuable cooking skills and reduce waste all at
the same time? We’re showing you how to break
free from relying on a recipe so you can improvise
dinner with ingredients you have on hand.
BY BETH LIPTON, PHOTOGRAPHY BY SUECH AND BECK
When planning dinner, most of us select a recipe you don’t need a recipe to tell you that basil,
then run to the store to pick up the ingredients. mozzarella and tomatoes are a perfect
This works well when you’re cooking a new type combination or that lime, cilantro and cumin
of cuisine, using ingredients you’ve never used are a mouthwatering trio. Rather than relying
before or when you need a little guidance. The on a recipe, you can use your instincts to put
downside? Often, cooking from a recipe can together meals and get creative in the kitchen.
lead to purchasing a plethora of items you may No need to be intimidated, though. You don’t
or may not use again and not utilizing what’s have to be a trained chef to put your own spin
already in the fridge and pantry, ultimately on dinner – you just need a few basic formulas
creating waste. and some practice. We’ve dedicated this entire
But what if you reversed the process? When section to cooking without a recipe. We’ve got
you improvise a dish, you can check what you basic formulas for common dishes like soups,
have in your kitchen and then create a recipe lasagnas, roasts and more. Simply read through
around that. By using what you already have, the formula, use our suggestions for ingredients
you save the money spent on new ingredients and build your own meal. We’ve also given you
as well as use every last drop of the ingredients sample recipes to show you how to put the
you already have in your fridge. formula together. You can create your own
When cooking with what you have on hand, recipe from the formula or use the sample
you can also better customize meals to your recipe as a starting point – the choice is yours.
WDVWHĂH[\RXUFUHDWLYHPXVFOHVDQGKRQH\RXU So go ahead and try your hand at improvising
FRRNLQJVNLOOVDOODWWKHVDPHWLPH)RUH[DPSOH dinner tonight!
37
Serves 4.
Estimated
Time:
45 minutes.
BUILD YOUR OWN
vegetable soup Soups are a wonderful way to get nutritious produce into your diet.
Ask yourself, do you want a purée or a chunky soup? Creamy or
broth-based? From there, choose vegetables, legumes and flavorings
(we’ve included suggestions, but anything goes!). Season vegetables
as you add them, but don’t salt the liquid until the end.
HOW-TO TRY WITH
1. Heat 1 tbsp fat in a pot on medium heat. Ghee, butter, olive oil, avocado oil
2. Add ½ to 1 cup chopped aromatics. Season with

Yellow onions, shallots, leeks, carrots, celery
salt and pepper. Sauté until tender.
Garlic, ginger, chiles, green onions (light and
3. Add about 1 to 2 tbsp chopped quicker-cooking
white parts), herbs such as bay leaf (use whole)
aromatics and cook until fragrant.
or fresh thyme (whole sprigs or leaves)
White wine (about ¼ cup), or 1 to 2 tbsp lemon
4. Stir in a flavor booster (optional).
juice, apple cider vinegar or curry paste
Low-sodium broth, canned diced tomatoes,
5. Add 3 to 4 cups liquid and bring to a simmer. coconut milk, heavy cream (or a combination
of more than one)
6. Stir in about 3 cups chopped vegetables and cook

until tender (8 to 10 minutes for lighter vegetables like Cauliflower, broccoli, turnips, potatoes,
peas and asparagus; 20 to 25 minutes for heartier asparagus, peas; navy beans, chickpeas,
vegetables). If desired, add 1 cup cooked or canned black beans, pinto beans, lentils
legumes along with the vegetables.
7. Remove herb sprigs and bay leaf (if using). If blending,
use an immersion blender to purée. Add additional Lemon juice, lime juice, sesame oil,
liquid if needed to reach desired consistency. Add a balsamic vinegar
splash of a flavoring agent.
Chopped herbs (mint, parsley, cilantro),
8. Finish with garnishes. Season with additional salt celery leaves, dollop of yogurt or crème fraîche,
and pepper, if needed. croutons, chopped nuts or seeds, sliced chiles,
Parmesan shavings, pesto
38 cleaneating.com
no-recipe cooking | RECIPES
gluten-free
PUT IT ALL TOGETHER:
Pea & Leek Soup

F Q V GF
Olive oil Improvise

Chopped leeks Better: Remember
Chopped celery to read through the
Chopped garlic formulas entirely
before getting in the
kitchen to ensure
you don’t miss a cue.
+
White wine
Low-sodium vegetable broth
Frozen peas
+
Lemon juice and zest
Crème fraîche
Mint leaves
cleaneating.com 39
tk
Serves 6.
Estimated
Time:
55 minutes.
roast
BUILD YOUR OWN
A roast may feel dressed up, but it’s actually really simple to make.
Two musts: Use an instant-read thermometer to make sure you cook it
to the right temperature, and, for the best texture, give it time to rest so
the juices inside redistribute. Tent it with foil to keep it warm and let it
sit for at least 10 minutes. Using butcher’s twine helps the roast hold
its shape, but you can ask your butcher to do it for you to save a step.
HOW-TO TRY WITH Black Pepper

Cream Sauce
Beef, pork or lamb;
1. Tie a 3- to 6-lb roast (bone-in or boneless) with Q GF
black pepper, Italian
twine every 2 inches. Pat dry and season with
seasoning, chili powder
salt and, if desired, spices. Sauté 1 minced shallot,
blend, thyme, oregano
until tender.
2. Rub with oil. Sear in a hot ovenproof skillet, Avocado oil, +
turning until browned on all sides. olive oil, ghee Add 2 minced cloves garlic
and 1 tsp coarse ground black
Onions, celery,
pepper; sauté until fragrant.
3. Add chopped aromatics and/or vegetables leeks, turnips, carrots,
(optional). potatoes, winter squash, +
sweet potatoes Whisk in ½ cup beef broth
and cook until reduced.
4. Transfer skillet to a 375ºF to 425ºF oven.
+
Roast to desired doneness, or until an instant-
read thermometer in thickest part, avoiding Add ¾ cup heavy cream
bone, reaches 145ºF (for pork, beef and lamb). and cook until thickened.
Transfer to a cutting board, tent with foil and +
rest 10 to 20 minutes. Whisk in 1 tbsp cold unsalted
5. Make sauce. Try our Black Pepper Cream butter, one or two pieces
at a time, until melted and
Sauce (at right), using any drippings from
sauce coats the back of a
bottom of skillet to add flavor to the sauce.
spoon. Season with salt.
6. Alternatively, serve with a compound butter.
Parsley, chives, cilantro,
Add chopped fresh herbs, garlic, zest and salt
lemon zest, lime zest,
to soft butter; roll into a log and keep covered
garlic, shallot
in the refrigerator until use.
Parsley, cilantro,
7. Garnish with fresh herbs, if desired.
basil, chives

Roast Beef Tenderloin

with Black Pepper Cream Sauce
GF
3 lb beef tenderloin,
tied with twine every 2 inches
Avocado oil
+
Carrots, peeled and cut into chunks
Turnips, peeled and cut into chunks
Improvise Better:
Get an instant-read
thermometer so you
can test the doneness
of your roast. It’s much
more reliable than simply
following a time in a recipe.
+
Black pepper cream sauce
Parsley sprigs
cleaneating.com 41
Serves 10 to 12.
Estimated
Time:
1 hour,
50 minutes.
BUILD YOUR OWN
lasagna Use traditional noodles or try a whole-grain or gluten-free version.

Or, for a lower-carb option, broil thinly sliced eggplant or zucchini and
use in place of noodles. Add ground meat or sausage for extra protein,
or make it meatless and fill it with your favorite vegetables.
HOW-TO TRY WITH
Whole-grain, gluten-free
1. Cook 12 oz lasagna noodles. Drain; rub with oil. or grain-free noodles, or
Spread on a baking sheet. thinly sliced and broiled
zucchini or eggplant Customize
with whatever
Marinara, arrabbiata,
2. Prepare 3 to 4 cups ready-made or homemade sauce. protein you have
béchamel on hand such
Ground beef, ground as crumbled
turkey, cooked and sausage, or
3. If using, add cooked meat or chopped roasted crumbled sausage, skip the protein
vegetables to the sauce. mushrooms, bell and make it
peppers, zucchini, meatless.
eggplant
4. Make filling: Combine 2 to 3 cups ricotta, 2 large eggs,

8 oz grated Parmesan and 2 cups shredded mozzarella Italian seasoning, or
(reserve some mozzarella for the top). Add about 2 tsp a mix of dried oregano,
herbs or seasonings (optional). Season with about 1 tsp basil, thyme
salt and pepper.
5. Flavor the filling (optional): Process 3 cups frozen,
thawed and squeezed spinach or roasted red bell
pepper with a splash of extra-virgin olive oil in a food
processor then stir into filling.
6. Assemble lasagna: Layer sauce, noodles and filling
in a greased 7 x 11-inch baking dish; repeat. Top with
shredded mozzarella. Cover with oiled foil; bake at
350ºF for 1 hour, removing foil for last 15 minutes.
Let stand for 20 minutes before serving.
42 cleaneating.com
Cheesy Meatless Lasagna Improvise Better:

GF V F
Change the flavor of your
lasagna significantly by
switching sauces. A spicy
sauce goes well with
a mild, creamy cheese
filling, or go for a creamy
sauce if you want it to
be extra decadent.
Brown-rice lasagna noodles

Marinara sauce
+
Filling recipe:
Ricotta
Eggs
Parmesan cheese
Mozzarella cheese
+
Italian seasoning and
thawed frozen spinach
added to filling
Mozzarella on top
cleaneating.com 43
Serves 10 to 12.
Estimated
Time:
1 hour,
15 minutes.
BUILD YOUR OWN
shepherd’s pie If you keep a few key pointers in mind, you can toss together a
tasty shepherd’s pie on the fly with whatever’s in the fridge and
pantry. The topping will be about one-third of the dish, and the
filling about two-thirds. Feel free to use more than one root
vegetable to make up the mash for the topping.
HOW-TO TRY WITH
1. Make topping: Simmer 2 to 21⁄2 lb of a hearty root vegetable or

Potatoes, sweet potatoes, carrots, parsnips,
tuber (or a combination of more than one variety), chopped, in
cauliflower, celery root
salted water until tender.
2. Flavor the cooking water (if desired). Remove flavorings after
Bay leaf, garlic cloves
cooking; drain.
3. Mash using a potato masher, adding ¼ to ½ cup fat or liquid. Broth, cream, yogurt, butter, oil, whole milk,
Season with salt and pepper. almond milk
4. If desired, add 3 oz shredded cheese and/or 1 tbsp chopped

Cheddar, Monterey Jack; chives, parsley
herbs to the topping.
5. Make the filling: In a large skillet, heat 1 tbsp oil. Add 1 to 1½ lb
Avocado oil, olive oil; ground beef, lamb,
ground meat, season with salt and sauté until cooked through,
turkey, chicken or pork
then transfer to a plate.
6. Add 1 cup aromatics plus ½ to 1 cup additional vegetables.
Onions, carrots, celery, leeks, corn kernels, peas
Season with salt and cook until tender.
7. Add 1 tsp dried spices (optional); sauté until fragrant. Oregano, thyme, Italian seasoning, taco seasoning
Tomato paste, harissa paste, Worcestershire

8. Add 3 to 4 tbsp flavoring agent (or more than one).
sauce, all-natural ketchup
9. Whisk 1 tbsp arrowroot into 1 cup broth; whisk. Add to pan and Vegetable broth, beef broth, chicken broth;
simmer to thicken. Add 1 to 2 cups cooked or canned beans or kidney beans, black beans, pinto beans,
lentils; cook briefly to meld flavors. Season with salt and pepper. green lentils
10. Pour into a 9 x 11-inch baking dish (or an oval dish that holds Cheddar, Monterey Jack, Parmesan cheese
about 2.5 qts); top with mashed vegetable topping and cheese
(optional). Bake at 375ºF for 25 minutes, until cooked through
and bubbling and topping is golden.

Classic Shepherd’s Pie

with Cheesy Potato Topping
GF
F A
Yukon Gold potatoes

Garlic cloves
Bay leaf
+
Whole milk
Shredded cheddar
Chopped chives
+
Ground beef
Chopped yellow onion
Chopped carrots
Corn kernels
Tomato paste, ketchup and
Worcestershire sauce
Improvise Better:
Use any baking dish you
have on hand. If you use
an oval-shaped dish, just
make sure it’s approximately
2.5 quarts. If you want to
+ go with individual servings,
Arrowroot starch use ramekins and reduce
Broth the baking time.
Shredded cheddar
cleaneating.com 45
Serves 8 to 10.
Estimated
Time:
50 minutes.
BUILD YOUR OWN
pasta bake Cheesy, saucy pasta baked with a crunchy topping – a pasta bake is
a crowd-pleaser and such an easy recipe to customize to your taste.
Simply choose your pasta, your protein and your sauce and it comes
together in a matter of minutes. This is also a great make-ahead meal
as you can assemble the recipe and bake when ready to eat.
HOW-TO TRY WITH Basic Pesto

F Q V GF
Whole-grain, brown rice or lentil
1. Cook 3 cups dried pasta of choice until
pasta in any short pasta shape 1½ cups fresh herbs
al dente. Drain, cool slightly and toss with
including fusilli, elbow, penne;
a splash of oil. +
avocado oil, olive oil
1⁄3 cup each nuts and hard
Cooked and crumbled Italian cheese of choice (Asiago,
2. Add to a large bowl along with 1 lb cooked Parmesan or Romano)
sausage, shredded chicken,
meat (if using), ground or shredded.
ground beef, ground turkey +
2 cloves garlic
3. Add 2 cups roasted or sautéed vegetables Onion, kale, broccoli, zucchini, +
of choice. roasted red peppers 1⁄2 lemon, zested
and juiced
4. Stir in 1 cup sauce of choice and toss Pesto, marinara, arabbiatta,
all together. Alfredo sauce +
½ tsp sea salt
5. Transfer to a 9 x 9-inch baking dish and top Parmesan, cheddar, mozzarella,
+
with ¼ to ½ cup shredded cheese of choice. Monterey Jack
½ cup olive oil
6. If desired, top with ¼ cup bread crumbs or Almond slivers, pine nuts,
chopped nuts. whole-grain panko Place all ingredients except
oil in a food processor
7. Bake at 350ºF for 25 minutes, until bubbly and pulse until chopped;
and heated through. stream in olive
oil until smooth.
46 cleaneating.com
Kale & Sausage

Fusilli Bake
F
Whole-grain fusilli
Raw Italian sausage
+
Kale leaves, chopped
Yellow onion, chopped
+
Basil Walnut Pesto
(Basic Pesto using the following):
Basil and parsley
Walnuts
Parmesan Improvise Better: Use your instincts
Garlic when making a pesto: Taste it and then
Lemon adjust the seasonings to your liking.
cleaneating.com 47
CAST
IRON CREATIONS
With only 10 ingredients or less (not including oil, salt and
pepper), each of these mouthwatering dishes is made in
1 cast iron pan for minimal fuss and uber-easy cleanup.
RECIPES BY BETH LIPTON, PHOTOGRAPHY BY ROBERTO CARUSO
FOOD STYLING BY MICHAEL ELLIOTT, PROP STYLING BY THE PROPS AND PROPAGANDA
Roasted Radishes
& Greens
(P. 52)

cast iron creations | RECIPES
Whole-Grain
Roasted
Jalapeño
Cornbread
(P. 58)
Stir-Fried
Hoisin Steak
(P. 58)
Cauliflower-
Crust Pizza
(P. 50)
Skillet-Roasted
Chicken
(P. 54)
cleaneating.com 49
Cauliflower-Crust Pizza
with Mushrooms & Olives Q V GF
SERVES 2 TO 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 45 MINUTES.
Making your own cauliflower crust only takes a few minutes and a handful
of ingredients, so it’s well worth it for that homemade taste. Simple toppings
are enough to make this meal shine – feel free to customize to your taste, but
do remember to keep it light, as too many toppings can overload the delicate
crust. For a spicy kick, serve with a sprinkle of red pepper flakes.
TOPPING
1 tbsp avocado oil (TRY: Chosen 3.3ODFHFDXOLĂRZHULQDFOHDQ
Foods Avocado Oil) kitchen towel. Roll up and squeeze
5 oz cremini mushrooms, sliced to remove as much water as
SRVVLEOH8QUROOWRVVFDXOLĂRZHU
¼ tsp sea salt
re-roll and squeeze again. Transfer
1⁄3 cup marinara sauce to a bowl; stir in remaining crust
LQJUHGLHQWV3UHVVFDXOLĂRZHU
¾ cup shredded mozzarella
mixture into a 10-inch circle on
2 tbsp sliced black olives center of parchment. Carefully
fresh basil sprigs, optional remove hot skillet from oven, lift
SDUFKPHQWDQGāWFUXVWLQWRVNLOOHW
%DNHXQWLOāUPDQGJROGHQLQVSRWV
CRUST
20 to 25 minutes.
avocado oil, for brushing
4. Carefully pull skillet from oven.
1 10-oz pkg frozen cauliflower
Spread marinara over crust, leaving
rice, thawed
a ¼-inch border; sprinkle with
1 large egg remaining mozzarella. Spread
½ cup blanched almond flour mushrooms and olives evenly over
cheese. Bake until cheese has melted
½ cup shredded mozzarella
and pizza is hot, 8 to 10 minutes
¼ cup arrowroot starch more. Garnish with basil (if using).
1 tsp garlic powder PER SERVING (1⁄4 of recipe): Calories: 328,
¼ tsp sea salt Fat: 12 g, Polyunsaturated Fat: 4 g, Carbs: 18 g,
1. Prepare topping: In a 10-inch cast
iron skillet on medium-high, heat oil.
Add mushrooms and sprinkle with
salt; cook, stirring occasionally, until
mushrooms have released their
water and are turning golden, 8 to BIG FLAVOR, HEALTHIER HEART:
10 minutes. Set aside to cool; wipe The antioxidant-rich veg and heart-healthy fats of Mediterranean
out skillet. cuisine catapulted this diet into the zeitgeist several years back, and
this dish perfectly encapsulates some of its nutritional highlights:
2. Make crust: Preheat oven to 425ºF; Tomatoes, for instance, have been shown in human studies to be
place skillet in oven as it heats. Cut a associated with a reduced risk of cardiovascular disease.
14-inch square of parchment paper;
brush parchment with oil.

cleaneating.com 51
Cast Iron 101
Every cook should own one of these Roasted Radishes & Greens
kitchen workhorses: Inexpensive and nearly with Tahini Sauce P Q V GF
indestructible, cast iron pans last for years.
They retain heat well, can go from stove top to SERVES 2 TO 4. HANDS-ON TIME: 20 MINUTES.
oven and can be used with metal utensils. Keep TOTAL TIME: 30 MINUTES.
in mind that, though not a unanimous belief, many
chefs say using cast iron to make long-cooking, Roasting radishes mellows out their pungent flavor. Here,
acidic foods (like tomato sauce) may cause the we use their green tops to provide a nutrient boost while
iron to leach and give food a metallic taste.
minimizing waste. This dish makes a great side, or make
it a main by serving it in a bowl topped with fried eggs.
DIY Seasoning
A cast iron pan is only as good as its seasoning, RADISHES Place greens in a bowl
which is a very thin layer of oil that bonds with 3 bunches of cool water and swish
the metal and gives it a glossy, stick-resistant radishes around to remove grit. Lift
surface. You can purchase a pre-seasoned pan, with greens out of water, dry greens
but remember that any cast iron will need to (about 30 then roughly chop. Trim
be seasoned periodically. To season your pan, radishes; 2 to and halve radishes (or
scrub it in soapy water, dry it, then wipe a little bit 3 cups greens) quarter if large). Carefully
of neutral oil (like coconut) all over the cooking remove skillet from oven;
1 tbsp avocado oil
surface with a paper towel and place it over high add oil, radishes and salt
heat on the stove. Heat the pan until it’s smoking, 1⁄2 tsp sea salt + (reserve greens); toss.
wipe it one more time and let it cool. additional
Roast until radishes are
When it comes to cleaning, it’s fine to use to taste
very tender and golden,
soap to clean it (though you may need to season
tossing halfway, 15 to
it again if you do), but avoid soaking the pan or SAUCE 20 minutes.
leaving it wet.
¼ cup tahini
2. Meanwhile, make
Cast Iron Made Easy 2 tbsp fresh lemon sauce: In a small food
juice processor or blender,
Not interested in the added maintenance of
traditional cast iron? Try enameled cast iron – 3 tbsp chopped fresh process tahini, lemon
quite simply, cast iron cookware with an flat-leaf parsley juice, parsley, mint, oil,
enamel coating over the cooking surface. garlic and honey. Blend
2 tbsp chopped
You’ve probably seen them in their bright in hot water, 1 tbsp at
fresh mint
colors and shapes, ranging from Dutch ovens a time, to thin to sauce
to skillets and even lasagna pans. With the 1 tbsp avocado oil consistency. Season with
same heat retention and durability of traditional 1 clove garlic, minced salt and pepper.
cast iron, this cookware will never rust or need
¼ tsp raw honey 3. Carefully transfer skillet
to be seasoned. Plus, you can simmer acidic
foods without worrying about leaching. A 6 tbsp hot water, to stove top on medium.
downside? Unlike regular cast iron, enameled or as needed Add greens and additional
cookware can chip or crack if handled roughly. salt; toss until greens
sea salt and
wilt, 1 to 2 minutes. Serve
ground black
pepper, to taste drizzled with tahini, or
serve sauce on the side.
1. Prepare radishes: PER SERVING (¼ of recipe):

Calories: 171, Total Fat: 15 g,
Preheat oven to 450ºF; Sat. Fat: 2 g, Monounsaturated
place a 9- to 10-inch Fat: 8 g, Polyunsaturated Fat: 5 g,
skillet in oven as it heats. Carbs: 7 g, Fiber: 2 g, Sugars: 1 g,
Protein: 3 g, Sodium: 321 mg,
Cut greens from radishes. Cholesterol: 0 mg
MARCH/APRIL 2020
cleaneating.com 45
53
RECIPES | cast iron creations
Skillet-Roasted Chicken
with Chive Butter & Rainbow Carrots GF
SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 1 HOUR, 30 MINUTES.*

*PLUS CHILLING TIME.
A rich, herbaceous butter turns this simple roasted chicken into a wow-
worthy dish. Here, we dry brine the bird with salt overnight for a perfectly juicy
result with golden skin, but if you’re short on time, you can skip that step. Make
sure to follow the directions for the size of the chicken as a larger bird will make
it challenging to lift in and out of the oven with the weight of the cast iron skillet.
Garnish with lemon slices for a pretty presentation.
CHICKEN & VEGETABLES Cover and refrigerate. (MAKE AHEAD:

1 3½- Make chive butter up to 3 days ahead;
to 4-lb whole chicken, patted dry cover and refrigerate. Let butter stand
at room temperature for 20 minutes
1 tsp sea salt + additional to taste
before use.) Reserve lemon halves.
1 lb rainbow carrots, scrubbed,
cut into 1-inch pieces 3. Preheat oven to 425ºF; place a 10-inch
on a diagonal cast iron skillet in oven as it heats.
Place carrots, onion and garlic in a
1 yellow onion, sliced
large bowl; toss with half of softened
2 cloves garlic, peel on butter. Season with additional salt
ground black pepper, and pepper. Fill chicken cavity with
to taste reserved lemon halves. Rub chicken
with remaining compound butter,
gently going under skin as well as on
CHIVE BUTTER
top of it. Carefully remove skillet from
1 lemon (NOTE: Zest and oven; spread vegetables evenly. Place
juice to yield 1 tsp each chicken on top. Roast until vegetables
zest and juice; reserve are very tender and caramelized
remaining lemon halves and chicken is cooked through (an
to stuff chicken.)
instant-read thermometer placed
¼ cup organic unsalted butter, in thickest part of thigh and breast
room temperature should read 165ºF), 60 to 70 minutes,
(TRY: Horizon Organic carefully tilting chicken up with tongs
Unsalted Butter) and stirring vegetables once or twice
1 tbsp chopped fresh chives during roasting time.
or tarragon
4. Transfer chicken to a cutting
¼ tsp each sea salt and board; tent with foil and rest for
ground black pepper
15 minutes. Squeeze garlic out of skins,
mash and stir into vegetables. Transfer
1. Place chicken on a large plate; season vegetables to a serving platter; cover
all over with salt. Tie legs together with to keep warm. Carve chicken and place
twine. Refrigerate uncovered for at on platter with vegetables.
least 8 hours or overnight.
PER SERVING (¼ of recipe): Calories: 654,
2. Prepare chive butter: In a bowl, Fat: 16 g, Polyunsaturated Fat: 7 g, Carbs: 14 g,
combine all butter ingredients; stir Fiber: 4 g, Sugars: 8 g, Protein: 54 g,
with a wooden spoon to mix well. Sodium: 844 mg, Cholesterol: 201 mg

BUY THE BIRD:
Chicken breasts may be the centerpiece of many better-for-
you-recipes, but selecting a whole chicken over parts can
save you money – buying your bird this way generally costs
less than $2 a pound – while providing you with the option
of dark meat, which has almost twice the iron of light meat.
cleaneating.com 55
Whole-Grain
Roasted Jalapeño
Cornbread
(P. 58)

Stir-Fried Hoisin Steak

with Baby Bok Choy
(P. 58)
cleaneating.com 57
RECIPES | cast iron creations
In a separate bowl, whisk together 1½ tsp arrowroot starch

buttermilk, eggs and honey. Place
1 tsp cold water
peppers on a cutting board; slip off
charred skins. Trim ends, halve and 2 tbsp avocado oil, divided
remove seeds. Mince peppers. 1 lb baby bok choy, trimmed,
quartered lengthwise
3. Pour buttermilk mixture into
cornmeal mixture; stir until almost ½ tsp sea salt, divided
combined, then stir in all but 1 tbsp 6 green onions, sliced,
Whole-Grain butter. Fold in peppers and corn. white/light green and dark
Roasted Jalapeño Pour reserved 1 tbsp butter into hot green parts divided
Cornbread F Q V skillet; quickly swirl to coat skillet.
3 cloves garlic, minced
Immediately pour in batter. Bake
MAKES 16 PIECES. until golden, set and a toothpick 1 tbsp minced fresh ginger
HANDS-ON TIME: 20 MINUTES. inserted into center of cornbread brown rice and/or quinoa,
TOTAL TIME: 45 MINUTES. comes out clean, 14 to 18 minutes. for serving (TRY: Path
Let cool in pan on a wire rack for of Life (almost) Scratch
This skillet cornbread makes a great at least 10 minutes before serving. Brown Rice & Quinoa)
side to a warming stew or chili.
PER SERVING (1⁄16 of recipe): Calories: 138,
Serve it warm slathered with butter.
Total Fat: 8 g, Sat. Fat: 4 g, Monounsaturated 1. Place steak in freezer for
30 minutes then thinly slice
2 jalapeño chile peppers Fiber: 2 g, Sugars: 2 g, Protein: 3 g,
Sodium: 262 mg, Cholesterol: 41 mg against the grain. In a small bowl,
1¼ cups yellow cornmeal whisk hoisin and coconut aminos;
¾ cup white whole-wheat flour transfer one-half to a large bowl.
Add steak; toss to coat. In a cup,
2 tsp baking powder
whisk arrowroot and water.
1 tsp sea salt
2. Heat a 9- to 10-inch cast iron
½ tsp baking soda
skillet to medium-high and coat with
1¼ cups buttermilk, room one-half of oil. Add bok choy and
temperature one-half of salt and cook, stirring
2 large eggs, room occasionally, until crisp-tender and
temperature, beaten golden in spots, 6 to 7 minutes. Add
light parts of green onions, garlic
1 tbsp raw honey Stir-Fried Hoisin Steak and ginger; stir-fry until onions
1⁄2 cup organic unsalted with Baby Bok Choy GF
A are tender and mixture is fragrant,
butter, melted and about 1 minute. Transfer to a plate.
cooled, divided SERVES 4.
HANDS-ON TIME: 20 MINUTES. 3. Heat remaining one-half of oil
1 cup thawed frozen corn TOTAL TIME: 50 MINUTES. in skillet. Add beef; season with
kernels, patted dry
remaining one-half of salt and stir
With deep umami flavor and notes fry until nearly cooked through,
1. Heat a 9- to 10-inch cast iron of ginger, this stir-fry is a staff 1 to 2 minutes. Add bok choy mixture
skillet on medium. Add jalapeños favorite. If you prefer to go meatless, and reserved hoisin and arrowroot
and roast, turning often, until skin you can swap out the beef for extra- mixtures; cook, tossing, until sauce
is charred all over, 7 to 10 minutes. firm tofu. Serve with brown rice and thickens, about 2 minutes. Top with
Transfer to a bowl, cover and let a drizzle of sriracha. some of reserved green onions. Serve
steam for 10 minutes. with brown rice and/or quinoa.
1 lb sirloin steak
2. Preheat oven to 425ºF; place PER SERVING (1⁄4 of recipe): Calories: 392,
skillet in oven as it heats. In a large ½ cup hoisin sauce (TRY: Premier Total Fat: 23 g, Sat. Fat: 7 g, Monounsaturated
Japan Hoisin Sauce) Fat: 11 g, Polyunsaturated Fat: 2 g, Carbs: 21 g,
ERZOFRPELQHFRUQPHDOĂRXU Fiber: 3 g, Sugars: 11 g, Protein: 26 g,
baking powder, salt and baking soda. 1 tbsp coconut aminos Sodium: 598 mg, Cholesterol: 86 mg

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The Clean Eating team rolled
up their sleeves – and rolled
out their placemats – to sample
more than 750 trailblazing
products from 300 companies
vying for the title of Clean
Choice Award Winner. After
months of testing, these products
were deemed the best of the
best across 13 categories.
Read on to find out why.
BY RACHEL DEBLING,
PHOTOGRAPHY BY GEOFFREY ROSS
60 cleanest finds | CLEAN CHOICE
OUR CLEAN
CRITERIA
We put hundreds of packaged
foods, supplements and
household products to the
test, judging their taste, texture
and mouthfeel (tough job, we
know!), plus a few additional
areas we considered meaningful:
1. INNOVATIVE
APPROACHES
You know the feeling you get
when you discover an amazing
new TV show or app and you’re
the first to recommend it to
your friends? That’s what we
wanted to experience when
delivering this list to you. We’re
certain you’ll find a product or
two that’ll make you go, “How’d
they think of that?”
2. MUST-HAVE PRODUCTS
Likewise, we wanted to ensure
every item on this list satisfies
time and time again, from the
first heaping spoonful to the
last determined scrape against
the bottom of the jar. We selected
products that we consider
“stashable” – you’ll want to keep
extras around for those times
when cravings hit – and those
that make meal prep a snap.
3. THE ECO FACTOR

With the 50th anniversary
of Earth Day landing this
year, our team paid special
attention to companies that put
the environment first: Items in
recyclable or recycled packaging
over plastic, formulas that use
ethically sourced ingredients
and companies that donate
portions of their proceeds to
worthy causes were standouts
in our books.
cleaneating.com 61
ECO HEROES
Though many
submissions impressed
with their gung-ho
attitude toward the
planet, our team opted
to highlight companies
that have inventive
takes on saving the
earth, whether through
their manufacturing
practices, their methods
for sourcing ingredients
or their use of reusable
or recyclable packaging.
Look for this symbol and
know that, just like you,
these companies are
doing their part.
Dairy &
Alternatives
Whether you’re vegan, lactose-free or a true dairy
A GREEK TREAT
Fans of Greek yogurt know
it’s all about the texture.
Nounós Creamery Whole Milk
Greek Yogurt is smoother than
lover, we’ve got you covered with a selection of silk and, bonus, it comes in
butters and milks for all tastes. recyclable glass packaging.
$2.50, nounoscreamery.com
PERK UP YOUR
A SUBTLE CHANGE COFFEE
MOOALA COCONUT OATMILK PHOTO BY SUECH AND BECK
Adorable packaging? You’ll never go back to

Check. Clean ingredient regular dairy creamer
list? Check. Satisfying BUTTER UP! once you pop a splash of
light coconut flavor? Introduce the uninitiated to the wide, shelf-stable Elmhurst 1925
You betcha. Even dairy wonderful world of clarified butter with Original Unsweetened
fanatics will become the silky texture and subtle flavor of Hemp Creamer in your
nondairy believers with Carrington Farms Organic Ghee. It’ll be a morning cup of joe.
Mooala Coconut Oatmilk. staple in your fridge before you know it. (Sorry, not sorry.) $7,
$6, mooala.com $15, carringtonfarms.com elmhurst1925.com
Breakfast
Mornings will never be the same with these wholesome products
designed to take the guesswork out of your first meal of the day.
NO GRAINS
ALLOWED
It’s difficult to decide
whether to enjoy
Purely Elizabeth Vanilla
HANDHELD GOODNESS Almond Butter Grain- OATS TO GO
When you hit the snooze button one Free Granola on top Sure, overnight oats are great
too many times, Simple Mills Nutty of your yogurt or right and all, but when you didn’t plan
Banana Bread Soft Baked Bars save the out of the bag, so we’ll ahead, ALDI-exclusive Simply
day (and your stomach) – they are a make it easy for you: Nature Organic Instant Oatmeal
perfectly portable way to start your day. Both are correct. $7, in Oats & Flax comes through in
$6, simplemills.com purelyelizabeth.com a pinch. $3, aldi.us
cleaneating.com 63
CLEAN CHOICE | 60 cleanest finds
Snacks
Got the munchies? We’ve got you covered. These eight clean-as-a-whistle
products will quash your cravings and quiet your tummy.
LIGHT AS AIR SURPRISINGLY SWEET

Put out LesserEvil Organic Though most of our snack
Popcorn Himalayan Pink selections lean to the
Salt for your guests – we savory side, Made In Nature
guarantee it’ll be gone faster Toasted Cinnamon Coconut
than you can say, “Pass the Chips impressed with its
bowl.” $4, lesserevil.com combination of crunchiness
and sweetness. $5,
madeinnature.com
ABSOLUTELY
ADDICTIVE
NOT A NUT
Allergy sufferers rejoice! Another CE fave, Setton
Our staff was blown away by Farms Jalapeño Seasoned
Natural Traditions Roasted Pistachio Kernels were a hot
Baru Seeds, claiming they commodity in our offices.
taste just like peanuts. $12, (Testers even admitted
organictraditions.com to hiding them from their
significant others.)
$8, amazon.com
HIGH-PROTEIN PACK
Tender and tasty, Kalahari
GET IN YOUR VEGGIES
Biltong Air Dried Thinly Sliced
Pre-portioned packs of
Beef may end up replacing
POSHI Freshly Steamed &
jerky as your number-one
Marinated Artichokes may
protein-rich nibble. $8,
seem like a strange snack,
kalaharisnacks.com
but we promise you’ll be a
believer from your first
tangy bite. $2, poshi.com
PERFECTLY PORTABLE BITE-SIZED BLISS

Pop a lemon-coconut Bivy Bar A different take on plain ol’
from Kate’s Real Food in your granola, Supernola Triple
knapsack or laptop bag for Berry Vanilla Clusters are
sustainable, clean fuel to get a deliciously poppable
you through your next hike way to satisfy all of your
or budget meeting. $2.50, midafternoon snack attacks.
katesrealfood.com $3, eatsupernola.com
ECO HERO
LesserEvil works with New England Compost to blend
its popcorn waste into organic garden soil.
Sweet Treats
Indulging while eating clean is possible;
ECO HERO
As part of its commitment to
sustainability, Setton Farms
reuses its pistachio shells
just reach for these better-than-average picks.
to create road beds.
OLYXIR PHOTO BY SUECH AND BECK
HARD TO PUT DOWN TOO GOOD TO ROAST CRAVINGS QUASHER

Like chocolate-covered raisins for grown- With all of the trademark squish of Made with 66% organic cacao, the
ups, Life’s Grape Dark Chocolate Dipped regular marshmallows, Dark Chocolate Olyxir Olive Leaf Chocolate Bar comes
Vine-Dried Grapes are plumper and juicier Dipped Raspberry SMASHMALLOWs in an ideal size for a light snack that
than their movie-snackbar predecessors. make a satisfying post-dinner treat. can conveniently slip into your purse.
$13 for 10 oz, lifesgrape.com $5, smashmallow.com $4, olyxir.com
cleaneating.com 65
A SOOTHING SIP
Somewhere between
Time-Savers
Hearty meals in a pinch are as close as your fridge
a drink and a meal, the
Nona Lim Turmeric Chicken
Bone Broth Heat and Sip
Cup has truly reinvented the
convenience category with
its user-friendly packaging.
or freezer with these ready-to-serve products. $6, nonalim.com
GLUTEN-FREE LUNCH IN A PINCH NO GRAINS, LEAN, CLEAN & FROZEN

PIZZA NIGHT Never resort to greasy fast ALL FLAVOR Feeling the lunchtime
So long, delivery! Cappello’s food again! The Keen One The Keto Unbuns from Unbun pinch? Pop a package of
Italian Sausage with Roasted Quinoa Garden Medley Cup Foods are squishy, just like Caesar’s Kitchen Spicy
Red Pepper Almond Flour is a lightning-fast way to fuel grain-based buns, and a Meatball Spaccatelli Pasta
Pizza has all the flavor of up, and it’s nonperishable, so godsend for those who are in the microwave, and
regular ’za, minus the grains. it’ll keep in your desk drawer. keto, Paleo or gluten-free. you’re good to go. $4,
$10, cappellos.com $4, keenonefoods.com $9.50, unbunfoods.com caesarskitchen.com
ECO HERO
In addition to its
eco packaging,
Oteas donates
1% of its sales
to earth-friendly
organizations
through 1 Percent
for the Planet.
FEEL-BETTER BREW
The common cold can take
Beverages
Thirst can strike at any time. Get ahead of it with
down even the strongest
among us. Luckily, the potent
formula of Suja Immunity
Defense Shots will clear
your nasal passages on the
stuffiest of sick days.
a well-stocked pantry and fridge, stacked high with
$3, sujajuice.com
these products – all boast 10 ingredients or less.
GOOD FOR THE GUT REVOLUTIONARY EFFERVESCENT SIP WARM & WELCOMING
Our testers couldn’t get BAGS Put down that soda! Minna Vahdam Teas Turmeric
enough of the smooth texture In our humble opinion, Lightly Brewed Sparkling Tea Spice Herbal Tea Tisane is
and rich taste of Organic Oteas Strawberry & Cream in Lime Hibiscus will perk truly comfort in a cup – its
Traditions Matcha Latte with teabags are more of a treat up your taste buds with its citrus, bergamot, ginger and
Probiotics, which stealthily than a beverage. While you’re unique, bubbly flavor. (It’s cinnamon notes will make
delivers gut-health benefits waiting for it to steep, check sweet without any added you feel like you’re being
in every steaming cup. $16, out its fully biodegradable sugar or syrups.) $28 for 12, hugged from the inside out.
organictraditions.com packaging. $6, oteas.com amazon.com $6, vahdam.com
cleaneating.com 67
Supplements
Vitamins, minerals and essential fatty acids that will help fill in your nutritional gaps.
GLOW UP GET GUTSY EASY ON THE EYES

FROM INSIDE BodyBio has combined Macula 30+ by
Not your average calcium and magnesium Quantum Health helps
probiotic supplement, with butyrate, a short- support your vision as
Ancient Probiotics Skin chain fatty acid created you age with a formula
from Ancient Nutrition by bacteria in the gut, developed by a leading
features 17 diverse to foster a healthier expert in eye-health
strains plus Ayurvedic microbiome. $29 nutrition that contains
botanicals to support a (100 count), bodybio.com lutein, zeaxanthin
luminous visage. $50, and omega-3s. $33,
draxe.com quantumhealth.com
PUMP IT UP
SFH Super Omega-3 Fish FOR THE
HOW SWEET IT IS Oil delivers a pleasant LITTLE ONES
Whether eaten by the lemon flavor and no fishy Boost baby’s intake
spoonful or added aftertaste. Plus, its sleek of vitamin D – important
to your smoothie, metal pump dispenser is for bone health – with
Comvita UMF 15+ easy to use and – bonus Mommy’s Bliss Organic
Manuka Honey is a – recyclable, a rarity in Vitamin D Drops. $13,
premium source of the supplement realm. amazon.com
prebiotics, amino $55, sfh.com
acids and other plant-
derived compounds.
$57, comvita.com
DELICIOUSLY
CLEAN
Protelicious Gourmet
Whey Protein in True
Chocolate featuring
Valrhona cocoa powder
was “like a milkshake”
in both taste and
texture, according to
one die-hard tester.
$73, protelicious.com
BODYBIO PHOTO BY SUECH AND BECK
Check with your health-care provider

before starting a new supplement regimen.
Adaptogens
Consider this your adaptogen starter kit: three supps that will help
reduce the impact of environmental and mental stresses on your body.
BOOST YOUR IMMUNITY HONE IN YOUR FOCUS STRESS LESS

The vitamin C and reishi formula found Lion’s Mane, long used for its medicinal Give your mental health the boost
in OM Mushroom Immune Defense benefits, has been purported to support it needs with Living Alchemy
Superfood Daily Boost Capsules provides the nervous system and aid cognition. ASHWAGANDHA Alive, a fermented
immune support while encouraging a Host Defense Lion’s Mane contains an supplement that can help reduce anxiety
happier, healthier gut microbiome. activated, freeze-dried version for best and improve concentration.
$30 (90 count), ommushrooms.com results. $30, hostdefense.com $37, livingalchemy.com
ECO HERO
When empty, rinse out the
canister of SFH Super Omega
Fish Oil and toss with your
other metal recyclables.
cleaneating.com 69
Condiments
Three products that’ll elevate any dish to new flavor heights, all with minimal ingredients.
POUR ON FLAVOR MULTI-PURPOSE

Few can resist the call THE PERFECT DIP MARINADE
of a thick dressing. Specially Selected Whether you use it to
Tessemae’s Organic Salsa in Medium Garlic dress up your salads
Creamy Ranch delivers packs robust flavor or your meats, Mother
big flavor with every into every scoop. Try it Raw Organic Caesar
bite and a substantial as a burger topper, in Dressing will have
texture that perfectly huevos rancheros or even non-Caesar fans
coats greens. $6, layer in your go-to dip asking for seconds.
tessemaes.com recipe. $2, aldi.us $6, motherraw.com
Pantry Staples
No cupboard is complete without these clean “just in case” jars, cans and canisters.
A NEW WAY KETO COMPLIANT LIGHT & LIVELY

TO BUTTER The team behind TASTE
All of Georgia Once Again’s Organic Dr. Bronner’s Fair
Grinders’ butters Extra Creamy Blanched Trade & Organic
are delish, but the Almond Butter puts its Virgin Coconut Oil is
hazelnut version money where its mouth perfect for frying. Plus,
– uncommon in is by using solar energy they've converted
the spreads aisle – in its manufacturing around 500 growers to
caught the attention practices. $15, organic practices. $12,
of our testers. $13, onceagainnutbutter.com drbronner.com
georgiagrinders.com
A BRIGHTER LIKE NONNA

SCRAMBLE USED TO MAKE
VEGAN-FRIENDLY The wide nozzle It’s no exaggeration
SAUCE on Chosen Foods to say your guests
Craving creamy pasta Lemon Dill Avocado won’t be able to
without the cream? Oil Spray allows for tell that California’s
Cashew-based Primal even coverage while sustainably sourced
Kitchen No-Dairy imparting a bright and FarmToFork Tomato
Vodka Sauce has the unexpected flavor on Basil Pasta Sauce
same rich texture your eggs, chicken, came from a jar. (Your
as the original. $9, veggies and more. $8, secret is safe with us.)
primalkitchen.com chosenfoods.com $6, walmart.com
ECO HERO
Dr. Bronner’s coconut oil is
manufactured in a Sri Lankan
facility where major ingredients
are fair-trade sourced.
Spices & Seasonings

These shakers will impart big taste into your dish without adding tons of sodium or chemicals.
WARM UP THE NAME

YOUR PLATE SAYS IT ALL NO AXE TO GRIND
Simply Organic Spicy Kick up your mains Pop Salt Sisters Lemon
SALT SISTERS PHOTO BY SUECH AND BECK
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cleaneating.com 73
A Week of Meals in
Ingredients
Usher in spring with this streamlined 7-day plan that uses only minimal
ingredients and key pantry staples to yield a week’s worth of healthy eating.
BY ERIN MACDONALD, RDN AND TIFFANI BACHUS, RDN, PHOTOGRAPHY BY OLIMPIA DAVIES
Crispy Tofu over Quinoa with Almond Lime Sauce Q V GF
1 tbsp avocado oil SAUCE 2. In a small bowl, whisk together all

8 oz organic sprouted 1 lime, zested and juiced sauce ingredients; pour over bowls.
extra-firm tofu, cubed
3 tbsp almond butter NOTE: If following our Meal Plan,
sea salt and ground refrigerate components separately
3 tbsp water
black pepper, to taste and combine when called for.
1 tbsp coconut aminos
1 cup cooked quinoa
1 tsp ground ginger PER SERVING (½ of recipe): Calories: 641,
1 radish, sliced thinly Total Fat: 44 g, Sat. Fat: 5 g, Monounsaturated
1 carrot, shredded Fiber: 14 g, Sugars: 7 g, Protein: 27 g,
(TIP: If your carrots 1. In a large nonstick skillet on
come with the green medium-high, heat oil. Add tofu
tops, try chopping them and season with salt and pepper.
up as a garnish.) &RRNWRPLQXWHVĂLSSLQJ
once, until golden and lightly
1 avocado, sliced A SUPERIOR
crispy. Divide tofu, quinoa, radish,
2 tbsp chopped fresh cilantro carrot, avocado and cilantro
TOFU?
Made from sprouted
between 2 plates.
soybeans, sprouted
tofu is higher in protein
than regular tofu and
contains less phytic acid,
a substance that can
impede mineral absorption.
74 cleaneating.com
COVER meal plan | RECIPES
RECIPE
Q V GF
GARLIC-ROASTED
CHICKPEAS
2 15-oz BPA-free cans
chickpeas,
rinsed and
drained
2 tbsp avocado oil
1½ tsp garlic powder
1⁄2 tsp each sea salt
and ground
black pepper
Preheat oven to 400°F.

Blot chickpeas with a
paper towel to dry. In a
MAKE THIS DISH bowl, toss chickpeas with
YOUR OWN: Customize oil, garlic powder, salt
this recipe using items you and pepper. Spread on a
have on hand, such as baby baking sheet and bake for
spinach, chiles or almonds, 10 minutes. Toss and bake
as we did on our cover. for another 10 minutes, until
browned and crunchy.
(Makes 5 servings.)
cleaneating.com 75
MONDAY TUESDAY WEDNESDAY THURSDAY
BREAKFAST: Spinach Scramble: BREAKFAST: Quinoa Breakfast Bowl: BREAKFAST: Stir 1 cup BREAKFAST: Berry Quinoa
Sauté ¼ cup chopped onion Cook 11⁄2 cups quinoa according to chopped strawberries and Bowl: Stir together 1⁄2 cup
in 1 tbsp oil; add 2 cups baby package directions. In a nonstick skillet, 1 tbsp each orange zest cooked quinoa (leftovers), warmed,
spinach and sauté until wilted. heat 1 tbsp oil. Sauté ¼ cup chopped and almond butter into 2 tbsp almond butter and 1 cup
Season with salt and pepper. onions. Add 2 cups baby spinach; 1 cup yogurt. chopped strawberries.
Add 2 eggs and scramble season with pinch each salt and pepper
SNACK: 2 hard-boiled eggs; SNACK: 2 hard-boiled eggs;
with vegetables. Serve with and sauté until wilted. Set aside. Heat
1 orange 1 orange
½ avocado, sliced. 1 tbsp oil and cook 2 eggs sunny side
up. Serve ½ cup cooked quinoa (save LUNCH: Halloumi Lettuce LUNCH: Turmeric Deviled Eggs
1 orange, peeled and chopped,
leftovers to use throughout the week) Tacos with Avocado Cilantro (p. 78; eat ½, save leftovers) over
over 1 cup yogurt
topped with cooked veggies and eggs. Mash (p. 77; leftovers) bed of chopped butter lettuce
SNACK: 1 cup strawberries with Add salt and pepper, to taste. SNACK: Garlic-Roasted Artichokes with Lemon Yogurt Dip
2 tbsp almond butter SNACK: 1 cup strawberries, chopped, Chickpeas (leftovers, p. 75) (leftovers, p. 79)
LUNCH: Crispy Tofu over over 1 cup yogurt DINNER: Crispy Tofu over SNACK: Stir 1 tbsp lemon juice and
Quinoa with Almond Lime Sauce LUNCH: Ginger Turmeric Chicken Quinoa with Almond Lime 1 tsp lemon zest into 1 cup yogurt.
(p. 74; eat ½, save leftovers) (leftovers) Sauce (leftovers, p. 74)
DINNER: Chicken with Lemon
SNACK: Garlic-Roasted Spinach Strawberry Salad: Toss Thyme Yogurt: Cook 8 oz chicken
Chickpeas (p. 75; save leftovers) 2 cups baby spinach with ½ cup in 1 tbsp oil; season with salt and
chopped strawberries. Top with pepper. Transfer to a plate. Heat
DINNER: Ginger Turmeric
vinaigrette of 1 tbsp each oil and lemon ½ tbsp oil and add 2 cups chopped
Chicken: Sauté 8 oz chopped
juice and pinch each salt and pepper. asparagus and 1⁄3 cup chopped
chicken in 1 tsp oil; season with
onion; cook for 5 minutes. Whisk
¼ tsp each turmeric and ginger, SNACK: Garlic-Roasted Chickpeas
½ cup yogurt with zest and juice of
and salt and pepper to taste. (leftovers, p. 75)
1 lemon and 1 tsp dried thyme; serve
(Eat ½; save leftovers.)
DINNER: Halloumi Lettuce Tacos over chicken. (Eat ½, save leftovers.)
Artichokes with Lemon Yogurt with Avocado Cilantro Mash (p. 77;
Dip (p. 79; save leftovers) save leftovers)
NUTRIENTS: Calories: 1,828, NUTRIENTS: Calories: 1,886, Fat: 134 g, NUTRIENTS: Calories: 1,942, NUTRIENTS: Calories: 1,393, Fat: 67 g,
Fat: 116 g, Sat. Fat: 21 g, Carbs: 128 g, Sat. Fat: 35 g, Carbs: 102 g, Fiber: 31 g, Fat: 130 g, Sat. Fat: 39 g, Sat. Fat: 18 g, Carbs: 125 g, Fiber: 26 g,
Fiber: 41 g, Sugars: 47 g, Protein: 93 g, Sugars: 24 g, Protein: 89 g, Sodium: 2,393 mg, Carbs: 127 g, Fiber: 38 g, Sugars: 47 g, Sugars: 49 g, Protein: 88 g, Sodium: 906 mg,
Sodium: 1,131 mg, Cholesterol: 540 mg Cholesterol: 586 mg Protein: 88 g, Sodium: 2,351 mg, Cholesterol: 925 mg
Cholesterol: 538 mg
FRIDAY SATURDAY SUNDAY

BREAKFAST: Quinoa Breakfast Bowl: BREAKFAST: Avocado Tofu “Toast”: Slice BREAKFAST: Stir 1 cup chopped
In a nonstick skillet, sauté ¼ cup chopped onion in 4 oz tofu into 4 planks lengthwise. Blot with strawberries and 1 tbsp each
1 tbsp oil on medium-high; add 2 cups baby spinach, paper towels to remove as much water as orange zest and almond butter
juice of ½ lemon, salt and pepper. Sauté 2 minutes; possible. In a skillet on medium-high, heat 1 tbsp into 1 cup yogurt.
set aside. Add 1 tbsp oil to pan and cook 2 eggs oil; add tofu and season with salt and pepper. SNACK: Turmeric Deviled Eggs
sunny side up. Serve with ½ cup cooked quinoa Cook 12 minutes, turning halfway, until golden (leftovers, p. 78)
(leftovers) and top with cooked veggies and eggs. and crispy on both sides. Transfer to a plate.
Add salt and pepper, to taste. Serve with LUNCH: Veggie-Packed Bone Broth
Sauté 2 cups baby spinach; set aside. Cook
½ avocado, sliced. (leftovers, p. 78)
2 eggs any style. Mash 1 avocado and spread on
SNACK: 1 cup strawberries with 2 tbsp top of tofu “toast.” Top with spinach and eggs. Spinach Strawberry Salad: Toss
almond butter 2 cups baby spinach with ½ cup
SNACK: 1 cup strawberries with 2 tbsp
chopped strawberries. Top with
LUNCH: Chicken with Lemon Thyme Yogurt almond butter
vinaigrette of 1 tbsp each oil and lemon
(leftovers) LUNCH: Tuna Arugula Salad (leftovers) juice and pinch each salt and pepper.
SNACK: Stir 1 tbsp lemon juice and 1 tsp lemon zest SNACK: Garlic-Roasted Chickpeas SNACK: Garlic-Roasted Chickpeas
into 1 cup yogurt (leftovers, p. 75) (leftovers, p. 75)
DINNER: Tuna Arugula Salad: Sear 10 oz ahi DINNER: Veggie-Packed Bone Broth DINNER: Tofu Arugula Salad: In
tuna in 1 tbsp oil on medium-high for 1 to 2 minutes (p. 78; eat ½, save leftovers) 1 tsp oil, cook 4 oz tofu, chopped,
per side, or to desired doneness. Whisk 2 tbsp
Spinach Strawberry Salad: Toss 2 cups baby until golden. Place in bowl; add
each oil and lemon juice, 1 tsp dried thyme and
spinach and ½ cup chopped strawberries. 1 cup arugula, 1 carrot, shredded, and
salt and pepper to taste. Top 3 cups arugula with
Top with vinaigrette of 1 tbsp each oil and lemon ½ avocado, chopped. Whisk together
1 orange, peeled and sliced, and sliced tuna.
juice and pinch each salt and pepper. 1 tbsp oil and 1 tbsp lemon juice. Pour
Drizzle with dressing before serving. (Eat ½;
over arugula mixture and toss.
save leftovers, keeping components separate.)
NUTRIENTS: Calories: 1,652, Fat: 106 g, Sat. Fat: 20 g, NUTRIENTS: Calories: 1,761, Fat: 108 g, Sat. Fat: 14 g, NUTRIENTS: Calories: 1,500, Fat: 90 g, Sat.
Carbs: 94 g, Fiber: 22 g, Sugars: 40 g, Protein: 102 g, Carbs: 93 g, Fiber: 37 g, Sugars: 28 g, Protein: 121 g, Fat: 17 g, Carbs: 96 g, Fiber: 28 g, Sugars: 39 g,
Sodium: 1,275 mg, Cholesterol: 602 mg Sodium: 2,484 mg, Cholesterol: 564 mg Protein: 91 g, Sodium: 2,029 mg, Cholesterol: 491 mg

meal plan | RECIPES
Halloumi Lettuce Tacos with Avocado Cilantro Mash Q V GF
1 tbsp avocado oil 2 tbsp chopped fresh cilantro 3. Make mash: Mash avocado in
8 oz halloumi cheese, sea salt and ground black a bowl and stir in lemon juice,
sliced into 8 planks pepper, to taste cilantro, salt and pepper.
1 radish, julienned 4. Spoon mash into each lettuce

½ lemon, juiced 1. In a large nonstick skillet on leaf. Top with halloumi, radishes
medium-high, heat oil. Add halloumi and carrots.
8 butter lettuce leaves slices and cook 4 to 5 minutes, until
1 carrot, shredded bottom of halloumi is golden. Flip PER SERVING (½ of recipe): Calories: 622,
and cook 3 to 4 minutes more. Total Fat: 53 g, Sat. Fat: 24 g, Monounsaturated
Transfer to a plate. Fiber: 8 g, Sugars: 3 g, Protein: 27 g,
AVOCADO MASH Sodium: 1,353 mg, Cholesterol: 86 mg
1 avocado, peeled, pitted 2. Meanwhile, in a bowl, place
radish and cover with juice of
½ lemon, juiced ½ lemon to quickly pickle.
cleaneating.com 77
RECIPES | meal plan
P F Q GF
VEGGIE-PACKED
BONE BROTH
4 cups chicken bone broth
8 oz chicken breast
tenders, chopped
1 carrot, chopped
½ tsp each ground turmeric,
ground ginger and
garlic powder
¼ tsp each sea salt
and ground Q V GF
black pepper
4 cups baby spinach TURMERIC
fresh cilantro sprigs, DEVILED EGGS
for garnish
4 large eggs, hard-boiled
To a stockpot, add broth, chicken, and peeled
carrot, turmeric, ginger, garlic,
¼ cup full-fat yogurt
salt and pepper and bring to a
simmer on medium. Simmer ½ lemon, zested
15 minutes. Add spinach and and juiced
simmer until wilted. Garnish with
cilantro. (Makes 2 servings.) 1 tbsp chopped fresh
cilantro
½ tsp ground turmeric
sea salt and
ground black
pepper, to taste
additional lemon
zest or fresh
cilantro, for garnish
Slice eggs in half lengthwise

and remove yolks. Place yolks
in bowl and mash with a fork.
Add yogurt, lemon zest and
juice, cilantro and turmeric; mix.
Season with salt and pepper.
Spoon into egg whites. Garnish
with additional lemon zest or
cilantro. (Makes 2 servings.)

V GF
ARTICHOKES WITH SHOPPING LIST

LEMON YOGURT DIP 20 INGREDIENTS PANTRY STAPLES
2 artichokes 1. 11⁄2 lb chicken breast tenders
2 15-oz cans BPA-free
2. 2 dozen large eggs canned chickpeas
½ cup full-fat yogurt
3. 8 oz halloumi cheese 1 pkg quinoa
½ lemon, zested and juiced
1 jar almond butter
4. 10 oz ahi tuna
½ tsp garlic powder (TRY: Once Again
5. 1 lb organic sprouted
Creamy Organic
extra-firm tofu
Almond Butter)
Use a sharp knife to trim artichoke stems. 6. 2 32-oz containers full-fat
Cut off 1 inch from top of artichokes. Use 1 bottle avocado oil
yogurt (TRY: Stonyfield
kitchen shears to trim sharp points from Organic Probiotic Plain
1 bottle coconut aminos
each leaf. Remove bottom few leaves from Whole Milk Yogurt) 1 bottle dried thyme
base of artichoke. Place artichokes in a
7. 1 lime
1 bottle ground ginger
medium saucepan and add about 1 inch
of water. Bring to a boil then reduce to a 8. 1 5-oz pkg arugula 1 bottle garlic powder
simmer. Cover and cook 40 minutes or 9. 2 artichokes
2 pints chicken
until a leaf can easily be pulled off. bone broth
10. 1 bunch asparagus
Meanwhile, in a small bowl, combine 11. 5 avocados
1 bottle ground
yogurt, lemon juice, zest and garlic turmeric (TRY: Simply
12. 4 carrots
powder. Halve artichokes and serve Organic Turmeric)
13. 1 bunch fresh cilantro
with dip. (Makes 2 servings.) 1 bottle sea salt
14. 8 lemons

1 bottle ground
15. 1 head butter lettuce black pepper
Olimpia Davies 16. 2 yellow onions
PHOTOGRAPHER & STYLIST, 17. 5 oranges
CHESTER, UNITED KINGDOM 18. 2 radishes
The backgrounds you see in Olimpia’s photos
19. 5 pints strawberries
aren’t just window dressing – they were created
by her talented hand. “When I’m not behind the 20. 2 10-oz pkgs
camera, I love to paint,” she says of her hobby. baby spinach
cleaneating.com 79
complements
Eastern
Healing
A preventative approach to wellness
has been at the core of Ayurvedic
medicine for thousands of years.
Here are 4 popular Ayurvedic herbs
and what they can do for you.
BY RACHEL DEBLING
For many in North America, the JDLQLQJFUHGHQFHLQVFLHQWLāF regulate certain side effects of
term “Ayurveda” isn’t only tough to FLUFOHV$UHYLHZRIUHVHDUFK W\SHGLDEHWHVDQGDUWKULWLV
SURQRXQFH×LWÚVGLIāFXOWWRGHāQH on pranayama, the Ayurvedic As with many health-focused
Practiced for millennia in India, breathing technique used during practices, Ayurveda isn’t all or
Ayurveda (phonetically ai-ur-vey- yoga, concluded that in addition nothing: Proponents caution
duh) is one of the oldest forms of to reducing stress, the practice that the practice should be
PHGLFLQHLQWKHZRUOG*HQHUDOO\ also has positive effects on heart used as a complement to, not a
speaking, Ayurvedic practitioners UDWHEORRGSUHVVXUHDQGFRJQLWLRQ VXEVWLWXWLRQIRU:HVWHUQPHGLFLQH
and doctors prescribe herbs and Meditation, one of the backbones As Kusum Bhandari, an Ayurvedic
whole foods (such as kitchari, a of Ayurveda, is a well-known mood SUDFWLWLRQHUDQGFHUWLāHGKROLVWLF
rice and lentil concoction that is regulator and has been found to coach, notes, “There are instances
the backbone of many Ayurvedic preserve the grey matter of aging where, when disease progresses,
fasts) and lifestyle interventions EUDLQV$QGSHUKDSVPRVWH[FLWLQJ you want to make use of Western
such as yoga to help stoke their is Ayurveda’s focus on the gut, PHGLFLQHOLNHGUXJVRUVXUJHU\Ý
SDWLHQWVÚGLJHVWLYHÜāUHÝ×FDOOHG which scientists have revealed is While most practitioners
agni – prevent disease and treat the control center of the body, recommend adding Ayurvedic
PDQ\FRPPRQPDODGLHV affecting a wide range of functions herbs in their whole-food forms,
The National Center for such as mood, immunity and how when diet alone won’t cut it or
IMAGE BY YULISITSA/SHUTTERSTOCK.COM
Complementary and Integrative OLNHO\\RXDUHWREHRYHUZHLJKW \RXUGRVKDLVH[WUHPHO\RXWRI

Health estimates that around Though most reputable studies balance (see “What’s Your Dosha?”
240,000 American adults, or on Ayurveda have been conducted SDJHVXSSOHPHQWDWLRQFDQ
about one-tenth of 1% of the on small sample sizes, some EHKHOSIXO7KHVHIRXUFRPPRQ
total population, actively practice reports suggest it provides a herbs, Ayurvedic staples with
$\XUYHGLFPHGLFLQH$QGWKHUH better quality of life for cancer DQHFGRWDODQGSURYHQEHQHāWV
are aspects of Ayurveda that are survivors and that it can help DUHDJUHDWSODFHWRVWDUW
CONTINUED ON PAGE 82
complements
TURMERIC What’s Your Dosha?

Possibly the most common Your dosha is your personal constitution,
herb in Ayurveda (some or the energies and elements that create your
sources report it has 46 physical, mental and emotional being.
names and synonyms), “We are created with all five elements
turmeric is traditionally used (air, ether, fire, water and earth),” explains
in many forms, including as Kimberly Rossi, director of business
AJWAIN a paste, tea, tincture and development for North Carolina’s Art of Living
Also known as carom or powder. Curcumin, one of Retreat Center and Shankara Ayurveda Spa.
ajowan caraway, ajwain the substances found in You can determine your dosha by visiting an
is traditionally used in turmeric, has been shown Ayurvedic specialist or Ayurvedic doctor,
Ayurveda as a treatment to have an anti-arthritic but there are also many online quizzes that
for diarrhea, bloating and effect in humans as well as can provide insights.
fainting spells. Ajwain the ability to reduce blood There are specific foods and types of
extract has antioxidant pressure and inflammation. weather that agree best with each dosha (see
properties and has been Try: Garden of Life – myKind “Attributes” below), The doshas can also be
found to be effective Organics Extra Strength applied to the time of year and day. Since the
at inhibiting the growth Turmeric (60 count). $25,
seasons around the world differ, how to restore
of Candida albicans, a gardenoflife.com
balance can vary depending on your location,
common fungus that, if says Rossi. You may be directed by a specialist
overgrown, can cause FENUGREEK to eat more or less of certain foods and to focus
issues such as thrush or Followers of Ayurveda with on or abstain from certain forms of activity
yeast infections. Try: DR stomach issues may be told over the course of the year.
WAKDE’S Carom Seed to take fenugreek, another A broad look at each dosha is included
Capsules (60 count). herb that is purported to below. Most people are a combination of
$19, drwakde.com enhance digestion and two doshas, with one being more dominant.
stimulate appetite.
CINNAMON It may also benefit you Vata – Air and ether
In Ayurvedic medicine, in the gym: A study Characteristics: Creative, seeks
cinnamon is used to help published in the Journal of new experiences, naturally thin
stoke the digestive fires the International Society of Attributes: Dry, light, cold, rough
and improve circulation Sports Nutrition found that
HERB ILLUSTRATIONS BY DNEPRSTOCK/SHUTTERSTOCK.COM, DOSHA ICONS BY SHOPPLAYWOOD/SHUTTERSTOCK.COM

and respiration, and 500 milligrams of fenugreek Pitta – Fire and water
some studies have found helped to enhance upper- Characteristics: Strong willed,
that it helps lower blood and lower-body strength in natural leader, muscular build
sugar levels in diabetics trained male athletes. Attributes: Hot, sharp, liquid, oily
by improving insulin Try: Now Foods Fenugreek
resistance. Since there is 500 mg (100 count). $9, Kapha – Earth and water
no recommended daily nowfoods.com Characteristics: Loyal,
amount, keeping your intake compassionate, gains weight easily
to a moderate level – under Attributes: Slow, cold, dense, soft
two grams, or around one
teaspoon, daily – is the best
and safest approach.
Try: New Chapter Cinnamon
Oscar Aldana
Force (60 count). $40, GRAPHIC DESIGNER, TORONTO, CANADA
newchapter.com Hailing from Venezuela, Oscar is the newest
member of the CE design team. When asked
what his future holds, this young artist answers
sagely, “I always say, ‘Never know where you
are going until you get there.’”
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In the frenzy over fats, we can all agree on one thing:

Omega-3 fatty acids have potent health benefits. Dozens of Wild salmon is an excellent source of
studies suggest omega-3s can protect against cardiovascular omega-3 fats, with 1,220 milligrams of DHA and
disease, inflammation, arthritis, cognitive decline, mood 350 milligrams of EPA per three-ounce serving.
disorders and possibly cancer. Because your body can’t Omega-3 levels in farmed salmon vary widely, depending
make them, omega-3 fats must be consumed through on feed used; while they’re generally a good source,
LEAD PHOTO BY DARREN KEMPER, SALMON ICON BY VVUSHAKOVV/SHUTTERSTOCK.COM, SARDINE ICON BY ZAUR RAHIMOV/SHUTTERSTOCK.COM
supplements or food sources. But here’s the catch: Not all they’re also higher in omega-6 fats. Additionally, farmed
omega-3s are interchangeable. The omega-3s in fatty fish salmon are likely to contain high levels of polychlorinated
like salmon and sardines are eicosapentaenoic acid (EPA)
biphenyls (PCBs), dioxins, chlorinated pesticides and
and docosahexaenoic acid (DHA), while plant sources, such
other toxins, so wild-caught salmon is a better choice.
as walnuts and flaxseeds, contain alpha-linolenic acid (ALA).
The body converts ALA into EPA and DHA through a series TRY THIS:
of chemical reactions, but the conversion ratio is very low: In • Toss cooked salmon with gluten-free penne pasta
some studies, as little as 5% of ALA is converted to EPA, and and pesto.
less than 0.5% to DHA. • Mix canned salmon with Greek yogurt and dill for a
Additionally, the ratio of omega-3 to omega-6 fats is cracker spread.
crucial. Healthy ratios of omega-6 to omega-3 fats range
from 1:1 to 4:1. But the typical Western diet, as it is high in
processed foods, is often closer to a 16:1 ratio of omega-6 to Sardines,VPDOOIDWW\āVKLQWKHKHUULQJ
omega-3, prompting inflammation and increasing the risk of family, are high in omega-3 fats; one tin (about
cardiovascular disease, cancer and autoimmune diseases. four ounces) has as much as 1,700 milligrams
While there’s no recommended daily value for omega-3s, of omega-3 fats. And because they’re lower on the food
many experts suggest 250 to 500 milligrams combined EPA chain, sardines are less likely to be contaminated with
and DHA every day for healthy adults. The easiest way to
mercury. If you buy them canned, look for varieties
get enough is eating fatty fish twice a week. Mercury usually
packed in water or olive oil, not soybean oil; choose
isn’t a problem unless you’re pregnant or nursing, but if
you’re concerned, choose low-mercury seafood selections the bone-in variety for extra calcium.
like sardines, trout and wild salmon. If you follow a vegan TRY THIS:
or vegetarian diet, or just don’t like fish, it’s hard to get that • Add sardines, red onions and minced tarragon to
amount; emphasize plant-based sources of omega-3 fats and scrambled eggs.
consider a supplement made from algae. Otherwise, focus • Toss sardines with cooked white beans, chopped
on food. Here are six sources for fish and plant people alike. tomatoes, Kalamata olives, baby spinach and vinaigrette.

mind & body boosters
Rainbow trout,DIUHVKZDWHUāVKZLWK
DPLOGOLJKWĂDYRULVULFKLQRPHJDVZLWK
WRPLOOLJUDPVLQDWKUHHRXQFHVHUYLQJ
PLANT & FISH OMEGA
)DUPHGUDLQERZWURXWIURP86SRQGVUDFHZD\VRU SUPPS FROM THE SEA
UHFLUFXODWLQJDJULFXOWXUDOV\VWHPVDUHFRQVLGHUHGDVDIH
DQGVXVWDLQDEOHFKRLFHDQGDUHOHVVOLNHO\WRFRQWDLQWR[LQV FISH OIL. Usually made from sardines, salmon
or cod liver, natural fish oil is the closest thing
TRY THIS:
• Marinate trout in lime juice, olive oil, garlic powder
to eating fish. But because fish oil contains
and chile powder, then grill. only 30% EPA and DHA – the forms of omega-
• Roast trout and green beans with lemon juice and shallots, 3s linked to significant health benefits – with
then top with slivered almonds. the remainder being made up of other fats,
concentrated omega-3 supplements may be
TROUT ICON BY BERAD/SHUTTERSTOCK.COM, EGG ICON BY REDKOALA /SHUTTERSTOCK.COM, WALNUT ICON BY HAPPY ART/SHUTTERSTOCK.COM, SEEDS ICONS BY MINUR/SHUTTERSTOCK.COM, OMEGA PHOTO BY ONUR ERSIN/SHUTTERSTOCK.COM
a better option. Studies show EPA and DHA

Pastured eggsIURPFKLFNHQVWKDWDUH reduce inflammation, balance mood, ease
DOORZHGWRURDPIUHHWHQGWREHKLJKHULQRPHJDV
DQGRWKHUQXWULHQWV,QRQHVWXG\SDVWXUHGHJJV
depression, improve rheumatoid arthritis and
KDGWZRDQGDKDOIWLPHVWKHDPRXQWRIRPHJDIDWVDQGD
support reading and cognition in children.
EHWWHURPHJDWRRPHJDUDWLRWKDQHJJVIURPFDJHGKHQV Omega-3s may also protect against cognitive
2PHJDIRUWLāHGHJJVSURGXFHGE\IHHGLQJFKLFNHQVD decline, dementia and Alzheimer’s disease
GLHWVXSSOHPHQWHGZLWKĂD[VHHGVPD\KDYHPRUHWKDQ and reduce the risk of certain cancers. While
PLOOLJUDPVRIRPHJDIDWVSHUHJJ%XWWKH\ÚUHJHQHUDOO\ findings are mixed on cardiovascular disease,
UDLVHGLQFDJHVVRSDVWXUHGHJJVDUHDPRUHHWKLFDOFKRLFH epidemiologic data shows EPA and DHA are
linked with a lower risk for total mortality.
TRY THIS:
• Top scrambled eggs with crème fraîche, smoked salmon Look for supplements that have been third-
and chives. party tested for purity.
• Bake eggs in a mixture of tomato sauce, harissa and
feta cheese. KRILL OIL, made from a small, shrimp-like
sea creature of the same name, is high
in omega-3s. The difference: in krill oil,
WalnutsDUHKLJKLQKHDOWK\PRQRXQVDWXUDWHG EPA and DHA are bound to phospholipids
IDWVDQG$/$RPHJDIDWVZLWKPLOOLJUDPV instead of triglycerides, which may increase
SHUKDOIFXS7KH\ÚYHEHHQVKRZQWRUHGXFHEORRG
bioavailability. Krill oil also contains
SUHVVXUHDQGLQĂDPPDWLRQDQGWKH\FDQGHFUHDVHKDUPIXO
astaxanthin, a powerful antioxidant
/'/FKROHVWHUROE\XSWR6WXGLHVVXJJHVWHDWLQJD
that increases its stability and has anti-
KDQGIXORIZDOQXWVGDLO\FDQLPSURYHEORRGOLSLGSURāOHV
inflammatory and neuroprotective effects.
LQSHRSOHZKRGRQÚWHDWāVK
It’s also more sustainable than fish oil, and
TRY THIS: because it’s so low on the food chain, it’s
• Toss toasted walnuts with beets, baby arugula and cheese.
less likely to be contaminated with mercury
• Sauté walnuts in coconut oil, honey and cinnamon for a
sweet, healthy snack. and other toxins. Note: If you’re allergic to
shellfish, check with your doctor first.
Chia, flax and hemp seedsDUHDOO ALGAE OIL, usually derived from marine
JRRGVRXUFHVRI$/$RPHJDIDWV3HURXQFHFKLD algae, is a vegan source of both EPA and DHA
VHHGVSURYLGHPLOOLJUDPVĂD[VHHGVFRQWDLQ and has some significant advantages over
DERXWPLOOLJUDPVZKLOHKHPSVHHGVGHOLYHUDERXW fish oil: It’s free from cholesterol and toxins,
PLOOLJUDPV$OOWKUHHFRQWDLQDERXWWKUHHWLPHVDV is odor-free (no fish burps) and is more eco-
PXFKRPHJDDVRPHJD friendly than fish oil and seafood. Studies also
TRY THIS: show it’s similar to fish in its bioavailability
• Make waffles with ground flax, almond flour, pumpkin purée and is as effective as fish oil in reducing
and pumpkin pie spice. triglycerides and increasing beneficial HDL
• Toss hemp seeds with spinach, blackberries, pomegranate cholesterol levels.
seeds and a sweet vinaigrette.
cleaneating.com 87
sweet tooth
2 large egg whites

Coconut Takes a Dip 1. Preheat oven to 350°F.
Line 2 large baking sheets
21⁄3 cups unsweetened
With an ultra-short ingredient list, these shredded with parchment paper.
indulgent chocolate-dipped macaroons are coconut
gluten-free, grain-free and Paleo-friendly. 2. In a large bowl,
6 tbsp pure maple beat egg whites with
syrup a handheld electric mixer
Coconut Macaroons 3 tbsp almond flour on medium until frothy
with Dark Chocolate P V GF and thickened, 45 to
1 tsp each pure vanilla
60 seconds. (Do not over-
MAKES 20 COOKIES. HANDS-ON TIME: 25 MINUTES. extract and
mix.) Fold in coconut,
TOTAL TIME: 40 MINUTES.* coconut extract
maple syrup, almond
*PLUS CHILLING AND COOLING TIME. 3 oz dark chocolate ĂRXUDQGH[WUDFWVXQWLO
(75 to 85%)
well combined.
1 tsp coconut oil
3. Scoop 2 tbsp mixture
onto prepared sheet and
form into a mound. Repeat
with remaining mixture.
4. Bake until lightly

golden, 12 to 15 minutes.
Cool completely on sheet,
about 1 hour.
5. Fill a small saucepan

with 1 inch of water;
bring to a boil, then
reduce heat to low. In a
heat-proof bowl, place
chocolate and oil and set
over saucepan, making
sure bowl does not touch
surface of water. Once
chocolate is melted, stir
to combine and remove
from heat. Carefully dip
bottoms of cookies into
chocolate and place
on a clean parchment-
lined sheet. Drizzle
remaining chocolate over
tops of cookies. Chill
RECIPE BY MARIANNE WREN, PHOTOGRAPHY BY OLIVE & MANGO
until chocolate is set,
30 minutes. Store in an
airtight container in the
refrigerator for up to
1 week.
PER SERVING (1 cookie):

Calories: 114, Total Fat: 9 g, Sat.
Fat: 7 g, Monounsaturated Fat: 1 g,
Polyunsaturated Fat: 0 g, Carbs: 8 g,
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