MEALS FOR 2: TRAVEL ABROAD WITHOUT LEAVING YOUR KITCHEN!

Improving your life one meal at a time. APRIL/MAY 2014

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Pizzas!
EXOTIC
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CHICKEN
CROWD-WOWING
TURKEY TAMALES
+ cleaneatingmag.com
APRIL/MAY 2014 $6.99 CAN
CHOCOLATE-DIPPED CHURROS

3RD ANNUAL PRODUCT AWARDS:

OUR 84 TOP-TESTED PACKAGED
2014 FOODS (AND MORE!) Please display until 05/13/2014
 contents
r
YouESSENTIAL
MEAL PLAN

Clean Eating APRIL/MAY 2014

TWO WEEKS OF
CLEAN MEALS
+ CLIP-OUT
GROCERY LISTS
P. 77

P. 44 features
34 EXOTIC CHICKEN RECIPES We take one of your
most-loved proteins to new heights with six inno-
vative twists on chicken that feature the tastes of
Brazil, Ethiopia, Portugal and more. By Cara Lyons

44 MEALS FOR TWO Sample the enticing flavors

of the world as you go on a culinary trip for two.
By Julie O’Hara

P. 54 52 GLORIOUS GHEE Learn the secret to making

ghee, the aromatic South Asian cooking oil that
adds rich flavor to stir-frys, meats or veggies.
P. 34 By Andrea Gourgy

24 54 AROUND THE WORLD IN 5 PIZZAS Bold and

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

P.
incredibly delicious pizzas that will take your taste
buds to every corner of the world. By Jo Lusted
P. 98
P. 63 63 CLEAN CHOICE AWARDS Our 3rd-annual Clean
Choice Awards honors the year’s healthiest pack-
aged foods and cleaning products.
On our April/May 2014 cover we feature
five internationally inspired pizzas, p. 54.
Photography by Gibson & Smith,
Food styling by Marianne Wren
72 GROCERY BAG Budget-friendly, weeknight meals
made with flavorful and refreshing ingredients.
By Dina Cheney

77 YOUR 14-DAY CLEAN EATING MEAL PLAN Eat

the foods you love and still slim down with our
Salsa Verde Turkey two-week meal plan that’s loaded with nutrient-
Tamales p. 24 rich, calorie-conscious foods. By Heather Bainbridge

IN EVERY ISSUE / What’s Fresh: 6 / Editor’s Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / Recipe Index: 96
contents
34 6 chicken recipes
you've never tried!
travel well
84 CHEZ CHEF
In kitchens across North
America, Once Again Nut
Butter is beloved by clean
eaters for its toothsome
premium nut and seed
butters and honey. Discover
how the little company that
could became one of the
leaders in the natural foods
industry today.
be inspired
22 COOKING WITH
MasterChef season 3 win-
ner Christine Ha shares her
unique multisensory ap-
proach to cooking and an
irresistible Parmesan and
herb popcorn recipe.
94 GEAR & GADGETS
Recreate the recipes in this
issue with these top kitchen
gizmos and accessories.
44 Succulent global gour-
met meals for two. 98 SWEET TOOTH Indulge in a
light version of churros, laced
with cinnamon and served
with a luscious chocolate-
honey dipping sauce.
weight loss
98 92 KICK IT UP A NOTCH
Spanish-style Take a peek into Tosca
churros for
dessert! Reno’s kitchen as she shares
her favorite ingredients and
culinary vessels from
her travels.
eat smart
14 BITS ’N’ BITES Food, health
and nutrition news you can use.
30 CLASSICS, ONLY CLEANER
Whole-wheat crepes topped with
a delectable strawberry sauce
– just in time for Mother’s Day!
32 COMPLEMENTS From ginger to
coconut, we explore the wealth
of clean ingredients with natural
remedies that will keep you
healthy and well.
how to
24 KITCHEN CONFIDENTIAL
A crowd-pleasing dish, tamales
are perfect for special occasions
(think: Cinco de Mayo!). Learn
how to make a batch for your
hungry brood with
our handy guide.
28 KITCHEN TOOLS
Go beyond the box and find
your perfect noodle maker,
then put your newfound pasta-
making skills to the test with
a delicious lemon-pepper pasta
recipe with salmon!
2014
63
Peruse our top
picks of the
year's healthi-
est foods
and most
eco-friendly
household
products.
 what’s fresh at
cleaneatingmag.com
We ask, Clean Eating Fans Have Spoken
you answer! What’s your favorite pasta shape?

“Ziti, my grandma made it for us every Saturday

night. And shells, love how they hold the meat
from a Bolognese sauce." – Megan Castelein Belegu

“Rigatoni! Because “Shells, they “Rotini. I like a “Farfalle and penne.

it fills up with sauce! just hug every- hearty bite.” Both hold sauce well
Mmm, good :)" thing.” – Candice – Andy Burzynski and are easy to eat."

TAMALES PHOTO BY GIBSON& SMITH, CHEESECAKE PHOTO BY ASHLEY TONNER, CHOCOLATE PIE PHOTO BY YVONNE DUIVENVOORDEN, CUPCAKES PHOTO BY EDWARD POND
–Sherri Krantz MacDonald – Eric Justice

RIGATONI IMAGE ALEXANDRO900/SHUTTERSTOCK.COM, ALL OTHER PASTA IMAGES NORALUCA013/SHUTTERSTOCK.COM, ROSEMARY SKEWER PHOTO BY CARA LYONS,
Leftover Love: Rosemary 30 Gluten-Free Gems

Mother’s Day: 10 Treats for Mom

Follow
us on:
clean eating // editor's letter

My new
"curry fix"
go-to is
better than
takeout!

Anyone who knows me well knows that I
have a serious penchant for bold, exotic and
wildly spicy flavors from around the world.
I’m of French Canadian and Ukrainian
descent and while I inherently love the
occasional tourtière and pierogi (with
full-fat sour cream, please! Try our
Clean Choice winner on page 71), I’ve
been an adventurous eater my entire
life. I’m known to try anything once
and revel in the chance to dip into
the local fare of anyplace I travel to.
We bet you've Go-to cuisines include Mexican, Thai,
never tried a Indian, Japanese, Italian, Vietnamese
and Lebanese. And don’t threaten me
Spanakopizza
with a good curry dish – I’ll choose it
before!
every freaking time.
When cooking at home, it’s got
to be spicy, saucy and heavy on
crisp herbs with a dash of something
exotically fresh. Typically on hand
are garam masala, Za’atar, fish sauce,
lemongrass, Sriracha, fresh ginger,
occasionally kimchi, heaps of cilantro
and an abundance of curry. (Did I
mention that I love curry?)
ALICIA REWEGA PHOTO BY PAUL BUCETA, SPROUTS PHOTO BY GIBSON & SMITH, FOOD PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN
And thanks to our intrepid food
editor, I’ve recently been turned on
to the endless possibilities of ghee,
a South Asian–born clarified butter
that’s the perfect starter to stir-frys,
meats and vegetables (learn how to
make your own on page 52).
Welcome to our first-ever Global
Gourmet edition. This issue is burst-
ing at the seams with meals and
ingredients from around the globe,
many of them recreated with a fusion
twist to tickle your nostrils and tan-
talize your taste buds. But best of all,
each recipe was created with perfect
health in mind using only the highest
quality ingredients.
From our multicultural kitchens to
yours, we sincerely hope you enjoy!
Visit us online at cleaneatingmag.com
or tweet me your thoughts @aliciarewega

Alicia Rewega
Editor-in-Chief
Try our Brazilian
Coconut Chicken
on page 40.

8 Clean Eating APRIL/MAY 2014

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contributors advisory board // clean eating

Meet Our Experts

Q: Is there a good rule to follow if I want to double a recipe
or cut a recipe in half? Are certain recipes easier to alter
than others? – Amy Harrison, SEATTLE, WA

A: Many recipes can be doubled or halved without a hitch – think soups,

JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK, JOANNE LUSTED PHOTO BY PAUL BUCETA, TOSCA RENO PHOTO BY PAUL BUCETA, MARIANNE WREN PHOTO BY PIERRE GAUTREAU,
pastas, veggie sides, salads or grain dishes. Recipes for individual
servings of meat and fish such as chicken breasts, hamburgers or salmon
christine ha fillets work too, but large proteins such as roasts will require different
WRITER/AUTHOR/CELEBRITY CHEF, cooking times, smaller or larger cooking vessels and perhaps a different

JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, DIANE MORGAN PHOTO BY JOHN VALLS, CHRISTINE HA PHOTO COURTESY OF RODALE, KEVIN SMITH PHOTO BY IRMA CLARK, CARA LYONS PHOTO BY RONNIE LURIA
HOUSTON, TX
temperature. When it comes to baking, just be sure
After being diagnosed with neuro-
to use the appropriate pan size. One of the most
myelitis optica, a rare autoimmune
common swaps is to use an 8 x 8-inch baking dish
disorder that results in vision loss,
when you're halving a cake or bar recipe that calls
MasterChef season three winner
for a 9 x 13-inch pan, or vice versa.
Christine Ha (“Cooking With,” p. 22)
was moved to pursue her passions – Julie O'Hara
of creative writing and cooking – no
matter what the obstacles. “My career
allows me to exercise my creative
muscle and gives me the opportunity
Nutrition
julie o’hara BA
to help others,” she says. jonny bowden Clean Eating's Resident Foodie,
PHD, CNS food and travel writer and recipe
Board-certified nutrition developer. Her work has been
specialist, motivational featured in Shape, Vegetarian Times,
speaker, author and expert SELF and National Geographic Trav-
in the areas of weight loss, eler, among other magazines.
nutrition and health.

tiffani bachus and joanne lusted

erin macdonald Clean Eating's Resident Chef,
Co-owners of the U Rock Toronto-based culinary instruc-
kevin smith cara lyons Girl nutrition and training tor and freelance writer. Lusted
PHOTOGRAPHER/ RECIPE DEVELOPER program (URockGirl.com), regularly contributes to a variety
DIRECTOR, WORCESTER, MA registered dietitians and of television programs and publi-
TORONTO, ON nutrition, fitness and
Cara Lyons created cations, including Steven and
Kevin Smith says the mouthwater- wellness experts. Chris and Canadian Living.
the vibrance of ing “6 Exotic
local, fresh spring Twists on Chicken” tosca reno BSc, BEd, NTP marianne wren BA, CC
produce inspired (p. 34) recipes, Motivational speaker, As both a recipe developer and
the recipes he with the intent of presenter and best-selling food stylist, Wren has worked
photographed for author of several books, with various print and advertis-
showcasing new
this issue. Smith, including the The Eat- Clean ing clients. She completed her
and sometimes
who has produced Diet® series and The Start culinary training at Dubrulle
surprising flavors.
Here Diet (Ballantine Books, French Culinary School and The
work for print, TV "When it comes to
2013). Culinary Institute of America.
and web clients, chicken, everyone
has some advice is always looking Culinary
for aspiring shut- for something
terbugs: “It may
jill silverman hough diane morgan
other than the Food and wine writer, recipe
sound cliché,
Food writer, culinary instructor,
'same old,'" she developer, culinary instruc- restaurant consultant and award-
but follow your says. For more of tor, author of the 100 Perfect winning author of 17 cookbooks,
passion and your her recipes, visit Pairings series and co-author including her latest, ROOTS
dreams will be carascravings. com. of The Clean Plates Cookbook (Chronicle Books, 2012).
realized.” (Running Press, 2012).

10 Clean Eating APRIL/MAY 2014

 Clean Eating VOLUME 7, ISSUE 3
PRINTED IN THE USA

EDITOR-IN-CHIEF Alicia Rewega ACTING GENERAL MANAGER

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PLEASE NOTE: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their
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content of this magazine.

APRIL/MAY 2014 Clean Eating 11

clean eating // letters

We Hear You!
Tell us what you think of this issue.
Leave your mark on our Facebook wall – or tweet us @cleaneatingmag

PLAYING IT
SAFE
I was so excited to find the
latest issue of CE in my
mailbox today. I was even
more excited to see that in
the Pad Thai recipe, you mention
opting for organic soy to avoid genetically modified
organisms (GMOs)! Yay! We have to get the word
out about GMOs. I am so glad to see Clean Eating
magazine on board. – Samantha Lutz, Aliso Viejo, CA

LETTER OF THE MONTH

PICKY NO MORE

PEAS ILLUSTRATION KOSTOLOM3000/SHUTTERSTOCK.COM

I recently made the Farro Risotto with Butternut
Squash, Ham & Peas and the Creamy Broccoli & Pea Soup
(p. 35, Jan/Feb 2014). Thanks to Clean Eating, my picky
14-year-old will now eat peas without complaint. I have been
able to introduce the foods that she refused to eat in new
and creatively tasty ways. It's nice to see her eat everything
on her plate at dinnertime. Keep up the great work!
– Cindy Cheney, Campobello, SC

ORDER BACK ISSUES OF

CLEAN EATING AT CLEANEATINGMAG.COM

Tonight’s
We Hear You dinner – Indian Chicken
& Vegetables with
ON FACEBOOK
facebook.com/cleaneatingmag
I made the
creamy Chicken
Toasted Cumin Rice (p. 84,
Nov/Dec 2012). Amazingly
Tortilla Casserole from moist chicken with an
the Nov/Dec 2013 issue awesome spicy sauce –
(p. 35). It was delicious and this one’s a keeper!
very easy to make! First issue – Ted Silverman
and first recipe for me.
Off to try more!
– Karina Kawaguchi
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bits 'n' bites
MAGNESIUM
HELPS YOU
GER!
LIVE LON
Consuming more
magnesium from
food may help people
who are at risk for
cardiovascular disease
or cancer live longer.
A new study from Spain
found that people with
the highest amount
of magnesium in their
diet had a whopping
37% reduction in the
risk of dying from either
cancer or cardiovascular
disease, compared to
people who consumed
the least amount of
magnesium. Foods high

SPINACH IMAGE OPTIMARC/SHUTTERSTOCK.COM, CASHEW IMAGE BOONCHOB CHUAYNUM/SHUTTERSTOCK.COM

in magnesium include
spinach, nuts, seeds,

CONTRIBUTORS: JONNY BOWDEN, ALICIA REWEGA, TENNILLE TEJEDA, AMIE VALPONE, GILEAN WATTS
mackerel, beans
and lentils.

Ditch the low-fat salad dressings and instead top greens

is with healthy monounsaturated fats such as olive oil,
chew on th avocados and cashews. Most of the vitamins and
no.
164 antioxidants in salads – especially the carotenoids found in
dark leafy greens and red, orange and yellow vegetables –
need fat to be properly absorbed
by your body.

14 Clean Eating APRIL/MAY 2014

bits 'n' bites // smart-use guide

3 FRESH
WAYS
with
eggs!
An egg can express itself in so many ways:
poached, hardboiled, softboiled, scrambled and
sunny-side up. And that’s just to start. The high-
quality protein can help you manage your weight
by keeping you satiated for longer, plus it helps
build muscle and prevents age-related muscle loss.
BY AMIE VALPONE

GARLIC GREENS WITH PINE

TARRAGON BASIL EGG
SALAD WITH QUINOA
SERVES 2. Make 3 hard-boiled eggs by
placing eggs in a pot. Cover with cold
water to 1 inch above eggs, bring just
to a rolling boil and remove from heat.
Let eggs sit in water for 10 minutes and
then transfer eggs to an ice bath; peel
and chop. Mix chopped eggs with
3 tbsp plain Greek yogurt, 3 chopped
NUTS & EGG
SERVES 2. In a small heavy skillet, heat
¼ inch olive oil over medium until it
smokes. Crack 2 large eggs into a small
bowl. When oil is hot enough, gently
transfer eggs into oil and reduce heat
to low. Spoon oil over eggs as they
cook for 1 minute. Remove eggs with a
slotted spoon. In a separate skillet, sauté
3 thinly sliced garlic cloves in olive
oil over low heat until soft. Add 1 cup
chopped collard greens and cook until
tender. Remove from heat; toss with
1 tbsp balsamic vinegar, ¼ tsp sea salt
and ¼ tsp black pepper. Transfer to a
serving bowl and gently place eggs on
top. Sprinkle with 1 tbsp pine nuts,
AVOCADO EGG
BREAKFAST PITA
SERVES 1. Heat a skillet over medium
heat; fry 1 pita on both sides until
golden brown. Transfer pita to a
plate. Mash 1 ripe, peeled and pitted
avocado, add ¼ tsp sea salt and ¼ tsp
black pepper. Spread avocado on top,
drizzle with ¼ tsp fresh lemon juice,
1 tbsp olive oil, 4 halved grape
tomatoes, sea salt and black pepper,
to taste; set aside. Cook the egg sunny-
side up in a small skillet with 1 tsp
olive oil for 1 to 2 minutes or until set.

PHOTOS BY LAURA WRIGHT, EGG IMAGE PHOTASTIC/SHUTTERSTOCK.COM

chives, 1 tsp white wine vinegar,
1 tbsp finely chopped fresh tarragon,
sea salt and black pepper, to taste.
Serve over top 1 cup cooked quinoa,
1 cup chopped steamed kale, 2 tsp
finely chopped fresh basil, ¼ cup
dried cranberries and 1 tsp olive oil.
BENEFIT: This protein-packed salad
takes eggs to such a high level, they’re
practically the penthouse of nutrition.
Enjoy the complete protein in quinoa,
vitamin- and mineral-rich kale and
antioxidant-rich cranberries.
1 tsp sesame seeds and ¼ tsp crushed
red pepper.
BENEFIT: Often overlooked in favor
of trendy kale, collard greens contain
a high amount of vitamins A and K,
among other nutrients, in addition to
their anti-inflammatory properties.
Carefully transfer the egg on top of the
pita; sprinkle with 2 tsp chopped chives
and serve. Top with additional sea salt,
to taste.
BENEFIT: This pita packs the brightness
of lemon, providing vitamin C, colorful
grape tomatoes that are full of fiber
and antioxidants, and avocado, which
is full of creamy, heart-healthy
unsaturated fats.

16 Clean Eating APRIL/MAY 2014

 The
Book Club
BY ANNA LEE BOSCHETTO

Brassicas: Cooking the World’s

Healthiest Vegetables
As many clean-eating aficionados know,
broccoli, Brussels sprouts and kale are
notoriously healthy vegetables. But you
may not know that these often-avoided
garden varieties make up the Brassica
classification – a family of vegetables that
also includes cauliflower and cabbage.
In Brassicas: Cooking with the World’s
Healthiest Vegetables, author Laura B.
Russell offers up a collection of 80 recipes
that reclaim the unique flavors of these
nutritional powerhouses, rather than
hiding them beneath layers of cheese
and butter. Using tried-and-true cooking
techniques that include roasting, brais-
ing and stir-frying, recipes such as Spicy
Kale Fried Rice will leave you inspired to
rediscover the antioxidant-rich good-
ness of these prime picks. Along with
recipes that accommodate gluten-free,
dairy-free and vegetarian diets, the book
also includes a practical guide to storing,
washing and prepping each variety, mak-
ing for a showstopping dish every time.
BY LAURA B. RUSSELL
(TEN SPEED PRESS, $23)

BE SURE TO CHECK OUR BLOG

(CLEANEATINGMAG.COM/BLOG)
FOR ADDITIONAL REVIEWS OF
FABULOUS COOKBOOKS!
bits 'n' bites // four-legged finds

FOUR-
LEGGED
FINDS
Indulge your pooch in something
sweet with these almost-good-
enough-for-us-to-eat treats!
RECIPE & PHOTO BY TENNILLE TEJEDA
Fido's Fruitcake
Muffins
INGREDIENTS:
• 1½ cups whole-wheat flour
• 1 teaspoon baking soda
• ½ teaspoon cinnamon
• 1 cup plus ¼ cup dried dog-safe fruit,
divided (TRY: Blueberries, cranberries
or pineapple.)

BOY AND DOG PHOTO HOLBOX/SHUTTERSTOCK.COM CHEESE PHOTO CRISP/SHUTTERSTOCK.COM YOGURT PHOTO URBANLIGHT/SHUTTERSTOCK.COM
• 1 cup milk
• 1 egg
• ¼ tbsp vanilla extract
• 2 tbsp butter, softened
• 1 tbsp honey

INSTRUCTIONS:
ONE: Preheat oven to 350°F. Use a
silicone muffin pan, or grease and
flour a metal muffin pan.
TWO: In a medium bowl, mix whole-
wheat flour, baking soda, cinnamon
and 1 cup dried fruit; set aside.
THREE: In a large bowl, mix milk, egg,
vanilla extract, butter and honey.
FOUR: Once well combined, stir fruit
and flour mixture and stir until mixed.
FIVE: Spoon batter into prepared
muffin pan and sprinkle tops with
¼ cup dried fruit.
SIX: Bake for 20 to 25 minutes, until a
toothpick inserted in the middle comes
out clean.
SEVEN: Cool 5 minutes in pan, then
remove and place on wire racks to
cool completely.

16
18 Clean Eating APRIL/MAY
MARCH 20142014
 LOW-FAT DAIRY?
NOT SO FAST!
For years, health professionals have recommended low-fat dairy as
part of a healthy-eating program. But emerging research is suggesting
that we may have been premature in chucking the fat, especially for those
who are at risk for diabetes. A new study has found that insulin resistance
– a hallmark of obesity, diabetes and metabolic syndrome – improved when
people ate more full-fat dairy. This comes on the heels of previous research
showing that people with the highest levels of a fatty acid found only in
whole-fat dairy had a 60% lower incidence of diabetes (compared to
people with the lowest levels of that fatty acid). Maybe it’s time to
reconsider the ban on dairy fat and go with the whole-fat version.
BONUS: Whole-fat dairy products such as yogurt are also likely to have a lot less sugar than
their lower-fat counterparts.
bits 'n' bites

CAN WHAT
YOU EAT
AFFECT YOUR
HEARING?
According to a new study,
the answer is “yes.” Jumping
off several animal studies that
show antioxidants can protect
against hearing loss in animals,
researchers analyzed the diets of
almost 3,000 people. They found
that people with higher intakes of

CITRUS PHOTO ALEXPRO9500/SHUTTERSTOCK.COM, BLUEBERRY PHOTO BRIAN A JACKSON/SHUTTERSTOCK.COM, FISH IMAGE VITALY KOROVIN/SHUTTERSTOCK.COM
magnesium and the antioxidants
beta-carotene and vitamin C had
a significantly lower risk of hearing
loss. Beta-carotene is found in kale,
spinach, carrots, and virtually all
the orange, red and yellow fruits
and vegetables, while vitamin C
is found in citrus fruits, melons,
berries, broccoli, Brussels sprouts,
green and red peppers and many
other vegetables. Magnesium is
found in nuts, seeds and legumes.

“Endothelial dysfunction” is a term you don’t often hear at cocktail parties.

THE INAL It’s science talk for “sick arteries” and is found in both heart disease and

ORIG RFOOD
metabolic syndrome, a collection of symptoms that greatly increase the
risk for heart disease. Scientists studying metabolic syndrome (also known as
SUPE L “prediabetes”) fed both lean and obese rats a wild blueberry or control diet.

STIL S! The study found a significant improvement in the health of the arteries of the
obese rats that consumed wild blueberries. This is just another “feather in the
RULE cap” of blueberries, a tried-and-true superfood. In previous research, blueber-
ries were also found to reverse short-term memory loss.

20 Clean Eating APRIL/MAY 2014

THE MEDITERRANEAN

DIET
SCORES AGAIN!
The Mediterranean diet has been associated with lower total
mortality, lower risk of cardiovascular disease, lower risk of cancer
and lower risk of cognitive decline. Sounds like a winner all around.
But can it help people who already have cardiovascular disease? A
recent study looked at over 17,000 men and women with heart disease
and found that those who stuck closely to the Mediterranean principles
of eating had a 19% lower risk of dying from any cause whatsoever. The
basic template of the diet: high consumption of fruits and vegetables,
whole grains, lots of nuts, legumes and fish, and a high fat intake, mostly
from monounsaturated fats such as olive oil. It’s a pretty delicious way
to improve overall health!
be inspired // cooking with
COOKING WITH
CHRISTINE HA
From the glam set of MasterChef to doling out winning meals at home,
Christine Ha relies on her refined senses to navigate the kitchen.
BY ANNA LEE BOSCHETTO, PHOTOGRAPHY BY GIBSON & SMITH
F
or Christine Ha, cooking is about
engaging her senses. After
losing her vision in her 20s,
Ha took a multisensory approach to
cooking, which helped her establish
her confidence in the kitchen. “When it
comes to the nuances of all the flavors
you are tasting, I’m much more aware
of temperature and texture,” she says.
“I’ll think that something may be too
creamy and needs some crispiness, or
you think ‘this is too sweet, it will need
acidity,’ so I think that all helps with
cooking and recipe creating.” In fact it
was Ha’s refined senses, along with an
ability to plate every dish with beauti-
ful precision, that propelled her to win
season three of MasterChef. Ha spoke
to Clean Eating from her home in Texas,
sharing some of her secret ingredients
along with her top tips for getting your
finicky family members to make more
meals together.
Q How can you get kids to pitch
in with meal prep?
A Bring your children into the kitchen by
using educational elements and try to
get them interested in how the food
got onto their plates. For children who
are interested in science, showing them
how raw ingredients can be turned into
an edible meal can be really interesting.
For children who are more artistic, talk
to them about the colors of ingredients,
how dark leafy greens have certain
nutrients and why they’re supposed to
eat a variety of colors.
22 Clean Eating APRIL/MAY 2014
Best healthy-eating advice?
I believe you should be more aware of
where your food comes from, that the
meat on your plate used to be a living ani-
mal that someone raised and slaughtered.
You should know how your vegetables
were grown. This leads to a better under-
standing of your food’s sources and makes
you respect your food more.
What are your three favorite
ingredients and what do you
make with them?
Garlic, fish sauce and cilantro. I really love
these flavors as the basis for a stir-fry. Take
either pork loin, beef or chicken and mari-
nate it in garlic and fish sauce, then sauté in
a wok with whatever vegetables you have,
garnish with cilantro and serve over rice.
Time-saving tips?
For the average weeknight meal, a big
thing is sharing the responsibility with
someone else at home. Come up with
your menu then plan your grocery
list. For example, when you buy garlic,
you’re not using the whole bulb in
one recipe, so planning out how to
use the rest means that you’re buying
strategically. Use the leftovers so
that you aren’t cooking from scratch
every day.
What’s a quick way to
reinvent leftovers?
Make a fried rice dish with leftover rice
CHRISTINE HA PHOTOS COURTESY OF RODALE, FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
and add some eggs, onions, leftover
beef or chicken. Right now, when I have
a lot of leftover produce, apples, kale or
carrots, I’ll toss all of it into my Vitamix
and it becomes a smoothie.
Why is sharing a meal so
important?
Creating something and having friends
enjoy it was the turning point in my
relationship with food. Making other
people comfortable with the cuisine
can make them more comfortable with
the culture, and therefore fosters a
better relationship. It’s the universality
of food that is important because we
all have to eat to sustain ourselves. You
don’t have to speak the same language
to understand food. Food is really what
speaks to people and connects them.
Herby Cheesy
Popcorn
MAKES ABOUT 8 CUPS.

INGREDIENTS:
• 3 tbsp olive oil
• 1/3 cup popcorn kernels, divided
• Kosher salt, to taste
• 2 tbsp organic unsalted butter, melted,
THREE: Drizzle popcorn with 1 tbsp butter
or mist with cooking spray. Add 2 tbsp
Bonus*
Recipe
or olive oil cooking spray, divided
cheese and herbs and toss to combine. Driz- FROM
• 4 tbsp grated Parmesan cheese, divided
zle with remaining 1 tbsp butter or mist with
• Chopped fresh herbs, to taste
(TIP: Christine recommends basil, chives
additional cooking spray and add remaining
2 tbsp cheese. Top with additional herbs and
CHRISTINE HA
or Mexican mint marigold.)
salt. Serve immediately.
INSTRUCTIONS: NUTRIENTS PER SERVING (1 CUP):
ONE: In a large sauté pan, heat oil on CALORIES: 110, TOTAL FAT: 9 g, SAT. FAT: 3 g,
medium-high, swirling pan to coat. MONOUNSATURATED FAT: 5 g,
Add 3 kernels and salt and cook with lid POLYUNSATURATED FAT: 1 g,

slightly ajar until all 3 kernels pop. CARBS: 6 g, FIBER: 1 g, SUGARS: 0 g,

PROTEIN: 2 g, SODIUM: 69 mg,
TWO: Remove pan from heat. Immediately CHOLESTEROL: 10 mg
add remaining kernels, cover completely
and swirl pan to spread kernels in an even
layer. Keep off heat for 30 seconds, then
return to heat and cook with lid slightly ajar,
shaking pan gently, until popping becomes
less frequent. (TIP: Wait until there are sev-
eral seconds between each pop.) Remove
from heat and transfer to a large bowl.

APRIL/MAY 2014 Clean Eating 23

how to // kitchen confidential

HOW TO PREPARE

What
You'll
Need:
MEXICAN TAMALES
The best thing about tamales – a classic Mexican comfort
food – is that they’re completely customizable! Here, we
Corn husks make them light, clean and fit for a festive celebration.
2 large bowls BY LAURA WALSH, PHOTOGRAPHY BY GIBSON & SMITH

T
Tamale steamer
he same as many traditional foods, we called for whipped sweet potatoes in place of

or large pot with
steamer basket tamales were born out of necessity.
Pre-Columbian cultures needed a
Flat wooden food that could be made ahead of time
spoon or spatula so it could be packed and easily reheated when
workers and warriors were away from home.
Kitchen towels
The tamale – a mixture of corn dough and meat
wrapped inside a corn husk – fit the bill and lent
Large saucepan
itself well to variation. Tamales are now available
Electric mixer in countless flavors and interpretations, and they
with paddle remain a staple at most Mexican food restaurants.
attachment The corn dough – or masa – is made
from masa harina, which is ground corn flour
Rubber spatula
that has been treated with lime water. The masa
Measuring cups harina is mixed with salt, liquid and a form of fat
and spoons such as lard, shortening, butter or oil. To lighten
up our tamales and infuse them with nutrients,
Mixing spoons
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY, PREP SHOT PHOTOGRAPHY BY LAURA WALSH
the typical lard, resulting in masa that is essen-
tially fat-free but traditional in flavor (amazingly,
you can’t taste the sweet potatoes at all). We also
mixed in some dried spices, which are not stan-
dard for masa, but this step makes the masa more
interesting and complements the turkey filling.
Since preparing tamales is time-inten-
sive, many Mexican families make them only
for special occasions, such as holidays, weddings
and baptisms. Now, you can do the same. In fact,
what better way to celebrate Cinco de Mayo on
May 5 – a day that has come to represent Mexi-
can heritage and pride – than to set up a tamale
assembly line that puts a unique and healthy spin
on party food? Who knows? It may even become
a new tradition for you.

Long tongs

24 Clean Eating APRIL/MAY 2014

Salsa Verde
Turkey Tamales
MAKES ABOUT 50 TAMALES.
HANDS-ON TIME: 1½ HOURS.
TOTAL TIME: 3 HOURS (PLUS HUSK SOAKING TIME).
INGREDIENTS:
• 50 to 60 dried corn husks
• 3 lb sweet potatoes, peeled and cubed
• 2 tbsp safflower oil
• 24 oz (5 to 5½ cups) golden or yellow masa
harina, divided (TRY: Bob’s Red Mill Masa
Harina Golden Corn Flour)
• 3 to 4 cups low-sodium chicken broth,
divided
• 1 tbsp chile powder
• 1 tbsp garlic powder
• 1 tbsp ground cumin
• 2 tsp sea salt
• 7 to 8 cups cooked and shredded boneless,
skinless turkey or chicken breast
• 2 cups all-natural jarred salsa verde
• 1 cup loosely packed chopped fresh
cilantro leaves
• Diced tomato, onion, avocado and/or
additional salsa verde for garnish, optional
TIP: Masa harina is a type of corn flour that
has been treated with lime water. Look for
brands that list ground corn and lime as the
only ingredients, such as Bob’s Red Mill. Corn
flour and corn meal are not good substitutes
for masa harina, as they will give tamales a
bitter taste and dry texture.
INSTRUCTIONS:
ONE: Fill a clean sink with warm water and
submerge corn husks in water for 2 hours.
If necessary, use a heavy bowl or plate to
weigh down husks.
TWO: Bring a large saucepan of water to a
boil. Add potatoes, then cover and boil for
about 10 to 15 minutes, or until tender when
tested with a fork. Drain and transfer to a
large bowl. To bowl, add oil.
THREE: Prepare sweet potato-masa mixture:
With an electric stand mixer fit with a paddle
attachment, beat potatoes until light and
fluffy. (TIP: You can also mash well using a
potato masher.) With a rubber spatula, fold in
2 cups masa harina and 1½ cups broth until
combined. Fold in an additional 2 cups masa
harina, 1½ cups broth, chile powder, garlic
powder, cumin and salt. Gradually fold in
remaining masa harina and broth until
mixture is the texture of soft playdough.
(NOTE: You may not need the entire remain-
ing masa harina and broth.)
FOUR: In a separate large bowl, combine
turkey, salsa verde and cilantro.
FIVE: Remove corn husks from water and
pat dry with kitchen towels. Stack husks and
arrange on a work surface alongside bowls
of sweet potato mixture and turkey mixture.
On work surface, place a tamale steamer or
the steamer attachment of a large pot on its
side; use kitchen towels to hold in place.
SIX: Place 1 husk smooth side up with narrow
end facing you. Beginning at the end away
from you, use a flat wooden spoon or spatula
to spread 2 to 3 tbsp sweet potato mixture
over husk, leaving one long side and narrow
end (facing you) free of sweet potato mixture;
layer should be ¼- to ½-inch-thick.
SEVEN: Arrange 2 tbsp turkey mixture in a line
down center of sweet potato mixture. Lift side
of husk containing sweet potato mixture to
edge, and fold over filling; press down gently
to seal. Continue rolling until husk resembles
a long cigar. Fold over end of husk without
filling to seal one end. If desired, tie a thin
strip of corn husk around folded end to hold
in place. (NOTE: This is not necessary, as the
tamales will be packed tight enough in the
pot to hold the folded end closed.) Transfer to
tamale steamer with the open end facing out.
Repeat with remaining husks, sweet potato
mixture and turkey mixture; you may need to
cook tamales in batches or use 2 pots.
EIGHT: Turn tamale steamer upright and
add enough water to cover bottom by 1 to
2 inches; do not let water touch steamer
basket. (NOTE: You may need to remove
a few tamales to add water.) Place pot on
medium heat and cover with lid. Cook for 1 to
1½ hours, until sweet potato mixture hardens.
Check water level every 30 minutes to ensure
there is at least 1 inch water in bottom of pot;
heat can be on medium or medium-low to
maintain a gentle simmer throughout.
NINE: To test for doneness, use long tongs to
carefully remove a tamale. Let cool for 5 min-
utes, then gently open husk. If sweet potato
mixture easily pulls away from husk without
sticking, it's done. Serve tamales immedi-
ately in husks, but remove and discard husks
before eating. If using, top with diced tomato,
onion, avocado and/or additional salsa verde.
TIP: Refrigerate leftover cooled tamales in
husks for up to 3 days, or transfer to freezer
bags and freeze for up to 2 months. To reheat,
spread thawed tamales in their husks on a
baking sheet and heat at 350°F for 8 to
10 minutes. Alternatively, microwave thawed
tamales in their husks for 1 minute on high.
NUTRIENTS PER SERVING (1 TAMALE):
CALORIES: 101, TOTAL FAT: 1.5 g, SAT. FAT: 0 g,
CARBS: 14 g, FIBER: 2 g, SUGARS: 2 g, PROTEIN: 9 g,
SODIUM: 161 mg, CHOLESTEROL: 19 mg
APRIL/MAY 2014 Clean Eating 25
how to // kitchen confidential
Your Step-by-Step Guide to Making Tamales:
1 2
Fill a kitchen sink with warm water.
Submerge corn husks in water, using
a heavy plate or bowl to weigh them
down. Let husks soak for 2 hours.
4 5
Mix cooked and shredded turkey or
chicken with salsa verde and cilantro.
Switch up the flavor by using any salsa in
place of the salsa verde and mix in diced
peppers or other herbs and vegetables.
26 Clean Eating APRIL/MAY 2014
3
A tamale steamer is a large pot that has In a large bowl, mix sweet potato with
a perforated rack to keep the tamales masa and other ingredients until it
elevated above the simmering water. reaches the texture of soft playdough.
If you don’t have a tamale steamer, you
can use a large pot fitted with a steamer
basket that is elevated at least 1½ to
2 inches above the bottom of the pot.
(NOTE: You will need 2 large pots to make
one recipe of tamales, or you can use 1 pot
and cook the tamales in batches.)
6
On a flat surface, place 1 corn husk with the Spread about 2 tablespoons turkey
smooth side up and wide end facing away mixture in a line down the center of
from you. Using a flat wooden spoon or sweet potato mixture.
spatula, spread about 2 to 3 tablespoons
of sweet potato mixture over husk, leav-
ing 1 long side and narrow end (facing
you) free of sweet potato mixture; layer
should be ¼- to ½-inch-thick.
 7 8
Lift the side of the corn husk containing
sweet potato mixture to edge, and fold
over so it meets the sweet potato mixture
on the other side of the turkey mixture.
Press down gently to seal.
10
On the counter, set the tamale steamer
or the steamer attachment of a large pot
on its side, holding in place with kitchen
towels so it won’t roll. As tamales are
assembled, pack them into the pot, open
ends up. Pack tamales in tight enough
so they will stand on end when the pot is
turned upright.
Continue to roll the husk until fillings
are completely enclosed and the tamale
resembles a long cigar with two open ends.
11
When the pot is full of tamales, pour water
into the bottom of the pot to fill the space
below the rack or steamer basket without
touching the bottom of the tamales. You
may need to remove some of the tamales
in order to add water. Place the pot on
the stove top over medium heat and top
with the lid. Steam the tamales for 1 to
1½ hours, replacing water as necessary
(check that there is sufficient water every
30 minutes).
9
Fold the end of the husk (that doesn’t
contain sweet potato mixture) up to
enclose 1 end of the tamale. The other
end should remain open.
Optional: As shown, tie a thin strip of
corn husk around the folded end of
the tamale to hold it in place.
12
As the tamales steam, the sweet potato
mixture will harden. To test for doneness,
remove a tamale and place it on a plate to
cool for 5 minutes. Gently unroll tamale.
It is done when the sweet potato mixture
easily peels away from the husk.
APRIL/MAY 2014 Clean Eating 27
how to // kitchen tools

Perfect
Pasta Making
Tips & Tricks
RIGHT EGGS: If your pasta
recipe calls for an egg, ensure
Pasta Makers
Warning: You may turn your nose up to the boxed stuff once you’ve
made your own healthy pasta at home! We make
the egg is at room temperature;
it easy with our must-have pasta makers.
this makes the egg easier
to whisk into your flour and BY GILEAN WATTS, RECIPE BY CARA LYONS
distribute evenly throughout
the dough.

SIFT FIRST: To avoid dense

whole-wheat pasta, always sift
flour before measuring. This
aerates the flour so you’re not
using more than the amount
called for in the recipe.

STAY DRY: Stainless steel pasta

machines shouldn’t be washed
with soap and water, as water
can build up in the nooks and
crannies and cause rust, plus
wet pasta dough can be almost
impossible to remove. Instead,
let the pasta remnants dry
overnight, then brush away
any dry bits with a paintbrush.

QUICK COOK: Fresh-made

pasta takes considerably faster
to cook than your regular
boxed variety, since it’s not
dried. The boiling time depends
on the size of the noodle,
but generally ranges from
1 to 5 minutes.

I
SALT WATER: Salting your
pasta cooking water is so
often overlooked, but any
t’s been said that fresh pasta is one of
the easiest foods you can make. After
all, what could be simpler than mixing
flour and water? But as any Italian
crafting your own pasta is rewarding in itself,
pasta aficionados are quick to point out that
the fresh flavor and silky texture of homemade
noodles is truly a life-altering experience for
FOOD PHOTOGRAPHY & STYLING BY LAURA WRIGHT

experienced cook will tell

grandmother will tell you, making Italy’s
you it’s the key to perfectly
culinary specialty takes so much more than
seasoned pasta. Bring your
just ingredients; it’s a time-honored tradition
water to a boil first, then add
that takes patience, love and care. The dough
sea salt until the water tastes as
needs a bit of coddling, a gentle hand to guide
salty as the ocean.
it through a pasta maker and a warm bath in
seasoned water in order to blossom into the
nourishing comfort food you can serve to your
family with pride. While the experience of
those of us who grew up on the boxed stuff.
The beauty of making your own pasta is
that you can control exactly what ingredients
you’re adding to your dough, so you can rest
easy knowing there are no refined flours or
additives hiding in your meal. To get you
started on your next culinary adventure, we’ve
rounded up the best tools of the trade to make
pasta making both fun and efficient!

28 Clean Eating APRIL/MAY 2014


Homemade
Whole-Wheat
Lemon Pepper
Pasta
WITH SALMON & BROCCOLI
SERVES 6.
HANDS-ON TIME: 1 HOUR, 10 MINUTES.
TOTAL TIME: 2 HOURS, 20 MINUTES.
INGREDIENTS:
• 2½ cups whole-wheat flour,
plus additional as needed
• 3 tbsp finely ground chia seeds
• 2 tsp medium-grind black pepper
• ½ tsp sea salt, and ¼ tsp for
salting water
• 1 tbsp olive oil
• 1 tbsp finely grated lemon zest
SALMON & BROCCOLI SAUCE
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 2 5-oz pouches wild boneless,
skinless Alaskan salmon
• 6 tbsp fresh lemon juice, divided
• 4 cups broccoli florets
• 6 tbsp fresh grated
Parmesan cheese
INSTRUCTIONS:
ONE: In a large bowl, whisk together
2½ cups flour, chia, pepper and salt.
Make a well in center and pour in
¾ cup warm water, 1 tbsp oil and
lemon zest. Using a fork, gently
stir, taking in flour from sides to
gradually incorporate. If dough is
dry and crumbly, add additional
water, 1 tbsp at a time, until dough
just comes together.
TWO: Turn dough onto a clean work
surface and knead for 5 minutes.
(NOTE: Dough should be smooth;
if sticky, add additional flour 1 tsp
at a time.) Form into a ball, wrap in
plastic wrap and cover with a clean
towel. Set dough aside for 1 hour
at room temperature.
THREE: Divide dough into
4 sections, then dust work surface
with additional flour. Working
1 section at a time, use a rolling
pin to roll each section into a flat
oval, about ¼-inch thick. Set roller
on your pasta maker to widest
setting according to manufacturer’s
directions. (NOTE: The cutting
attachment should not be on at
this point.) Roll dough through
roller, then fold into thirds, turn
90°, and pass through again, still on
widest setting; repeat 3 to 4 times.
Move pasta roller to 1 setting more
narrow and pass dough through
once. Continue narrowing pasta
roller width by 1 setting at a time
and roll dough through 1 time each
until dough is medium thickness or
about halfway through the width
settings on your roller. (NOTE: As
dough stretches, it may get too long
to handle; cut in half and work with
each piece separately.) Lay finished
pasta sheets on a clean towel.
FOUR: Attach linguine or fettuccine
cutters to your pasta maker
according to manufacturer’s
directions and follow directions for
cutting pasta. Arrange pasta strands
on a parchment-lined baking sheet.
(MAKE AHEAD: Make pasta to this
point, loosely cover and refrigerate
for up to 2 days. Or, place covered
sheet in freezer for 1 hour, then
move pasta to a resealable freezer
bag and store for up to 1 month.
Thaw in fridge before cooking.)
FIVE: Bring a large pot of water
to a boil and then salt.
SIX: Meanwhile, in a medium skillet
on medium, heat 1 tbsp oil. Add
garlic and cook for 2 minutes, stirring
constantly, until fragrant. Add salmon
and 4 tbsp lemon juice and cook for
1 more minute, stirring. Turn off heat.
SEVEN: To boiling water, add pasta
and broccoli. When water returns
to a boil, cook for 3 minutes, until al
dente. Drain pasta, reserving 1 cup
cooking water. Return pasta and
broccoli to pot on low heat. Add
salmon mixture, reserved water
and cheese to pot. Stir until heated
through and combined. Stir in
remaining 2 tbsp lemon juice.
NUTRIENTS PER SERVING (1½ CUPS):
CALORIES: 339, TOTAL FAT: 10 g, SAT. FAT: 2 g,
MONOUNSATURATED FAT: 4 g, POLYUN-
SATURATED FAT: 3 g, CARBS: 44 g, FIBER: 9 g,
SUGARS: 1 g, PROTEIN: 21 g, SODIUM: 437 mg,
CHOLESTEROL: 25 mg
1 Fox Run Pasta Machine
This traditional hand-crank pasta maker lets you churn
out your own whole-grain fettuccine, lasagna and
tagliatelle. Dough is first passed through the machine
THE TRADITIONAL
to flatten, then cut to approximately 10 inches
long and cranked through the pasta cutter to
create the desired shape. PRO: Hand crank is
smooth and easy to use; compact size
makes it easy to store. CON: The
machine’s knobs and handles are made
of plastic rather than more durable wood.
$40, foxrunbrands.com
2 KitchenAid Gourmet Pasta Press
Stand Mixer Attachment
Instantly transform your stand mixer into a pasta-
making machine with this easy screw-on attachment
from KitchenAid. Whirl flour, eggs and salt in the bowl
THE GOURMET
of your mixer, then simply feed the mixture into
the attachment for ready-to-cook pasta.
PRO: Attachment comes with 6 plate molds
to create spaghetti, large and small macaroni,
bucatini, rigatoni and fusilli. CON: Requires
a KitchenAid Stand Mixer to work, so if you
don’t already own one, you’ll have to purchase
the mixer and attachment. $190, kitchenaid.com
3 Sur La Table Ravioli Maker
This simple mold lets you easily create your own clean
ravioli by holding the pasta sheets in place while
you spoon in your desired fillings. You then
top the fillings with a second pasta sheet and
THE MINIMALIST
pass a rolling pin over the mold to separate
your ravioli. PRO: Simple, traditional tool is
easy to use and fuss-free; comes with a press,
which helps form perfect pillows for your
delicious fillings. CON: Can be tricky to remove
finished ravioli from the plate; to ease removal, mist
with cooking spray before use. $35, surlatable.com
4 CucinaPro Imperia 4 Piece Home Pasta Machine Set
The four-piece set from CucinaPro Imperia comes
complete with a traditional hand-crank pasta maker and
ravioli press, plus a rolling pin for rolling and cutting
pasta and a space-saving drying rack for your
completed pasta. The pasta maker cuts
THE ALL-IN-ONE
fettuccine and spaghetti, while the ravioli
maker lets you mold 24 perfectly filled ravioli.
PRO: All-in-one set makes a variety of pasta styles
easily; pasta maker’s knobs are solid wood and the
drying rack accommodates large quantities of
pasta without taking up a lot of space.
CON: The set can’t make round pasta
shapes, such as macaroni or rigatoni.
$100, bigkitchen.com
APRIL/MAY 2014 Clean Eating 29
eat smart // classics, only cleaner
Impress Mom with
FRENCH CREPES and Strawberry Sauce
She can have it all on her special day with an
indulgent breakfast that's still low in calories.
BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
I
YOUR RESIDENT love to make special things for
FOODIE breakfast – and by “special,”
JULIE O’HARA I mean indulgent. Pancakes are
a go-to, but for once-a-year
occasions like Mother's Day, it's nice
to kick the routine up a notch. Crepes
are, of course, closely associated with
France, where they're often enjoyed as
a sweet treat (think Crepes Suzette), a
savory snack or even a light meal. The
fascination with French gastronomy that
dominated American restaurant cooking
in the 1960s, as well as the publication of
Julia Child's Mastering the Art of French
Cooking (Knopf, 1961), familiarized
Americans with crepes and helped make
the delectable thin pancakes a permanent
fixture in this country.
As a seasoned
writer and recipe Scale back the accessories
developer, CE’s While crepes are enjoyed all over the
Resident Foodie
Julie O’Hara world in various forms, here they are
has delved into most often served for breakfast. Whether
everything from
you eat them at a trendy brunch spot,
restaurant reviews
your local IHOP or in your own kitchen,
of tasty travel hot
spots to offering they tend to go hand-in-hand with
up her insider tips sticky-sweet fruit compotes and syrups,
for preparing a whipped cream, chocolaty spread or even
deliciously clean
peanut butter and bananas (Elvis crepes,
turkey dinner.
Her work has anyone?). In my book, all those toppings
also graced the are the equivalent of over accessorizing.
pages of Shape, Sometimes you need to step back, lose
National Geograph-
ic Traveler, SELF and
the extra frills and let the most important
Vegetarian Times. element take the spotlight.
Plus, she blogs The classic French crepe, which is
about cooking! fairly healthy on its own, consists of flour,
aminglingoftastes.com
eggs, milk, butter and salt. The main issue
30 Clean Eating APRIL/MAY 2014
Waste Not,
Want Not
If you find yourself with
leftover batter, don't toss
is the use of white flour – it has little to it! Make the crepes, cool,
offer nutrition-wise and can cause spikes and stack between sheets
in blood sugar that sap energy. In such a of parchment or wax paper.
Cover in plastic wrap and
simple recipe, however, swapping white
store in a large zip-top bag.
for whole wheat wasn't going to cut it. To
They'll keep in the refrig-
avoid dense crepes, I opted for whole- erator for 3 days or in the
wheat pastry flour, which contains less freezer for 2 months.
protein than regular whole-wheat flour. Defrost at room tempera-
Less protein equals less gluten and, in ture and reheat in a skillet
turn, more tender crepes. on low until warm or in
I also reduced the amount of fat in the the microwave for 10 to
classic recipe and was happy to discover 15 seconds. You can fill your
that one tablespoon of oil was enough to leftover crepes with just
about anything, but here
enrich the batter. I chose oil over the more
are a few of our favorite
traditional butter for practical reasons: un-
ideas for every meal of the
like melted butter, safflower oil won't co-
day and in between:
agulate if you make the batter in advance.
FOR BREAKFAST:
Let the fruit shine Fill with scrambled
Although I was determined to keep the eggs, veggies and a dash
crepes center stage, I wasn't about to of hot sauce.
forgo toppings altogether. The solution
was to keep it simple and natural. I FOR LUNCH: Roll up
with deli ham or turkey,
picked up some fresh, sweet strawberries
reduced-fat Swiss and a
and cooked them down with a touch of smear of Dijon mustard.
raw honey and lemon juice. The lemon's
acids serve to brighten and play up the FOR DINNER: Turn leftover
sweet fruit even more. stew or chili into a new dish
While the component parts are by using it as a crepe filling.
nothing fancy, they definitely add up
to an impressive dish. Maybe it has to FOR SNACKS: Impress
do with their French origins, but crepes your kids by slathering on
peanut butter and jam.
telegraph an air of haute cuisine that we
should take advantage of more often.
FOR DESSERT: Fill with
They are a deliciously healthy way to
thinly sliced pears, peaches
give Mom or any special person in your
or nectarines, ground cinna-
life a little bit of elegance to start the day. mon and a drizzle of honey.
 Whole-Wheat
French Crepes
WITH FRESH STRAWBERRY SAUCE
YOU SAVE: 332 CALORIES, 29.5 g TOTAL FAT,
20 g SAT. FAT, 21 g SUGARS
SERVES 5. HANDS-ON TIME: 45 MINUTES.
TOTAL TIME: 1 HOUR.
If fresh strawberries aren't an option, you
can substitute frozen. Taste the sauce as
you go and add extra honey if necessary.
Both the batter and sauce can be made up
to 24 hours in advance – simply cover and
refrigerate until needed.
INGREDIENTS:
• 3 large eggs
• 2/3 cup reduced fat (2%) milk
• 1 tbsp safflower oil
• ½ tsp sea salt, divided
• 1 cup whole-wheat pastry flour
• 1 lb fresh strawberries, stemmed and
chopped, plus 10 additional berries,
stemmed and sliced, divided
• 2 tbsp fresh lemon juice
• 1 tbsp raw honey
• Olive oil cooking spray
INSTRUCTIONS:
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
ONE: To a large bowl, add eggs and beat
lightly with a whisk. Add milk, 2/3 cup
water, oil and ¼ tsp plus 1/8 tsp salt; whisk
until combined. Add flour and whisk until
smooth. Set aside for at least 30 minutes or
cover and refrigerate for up to 24 hours.
TWO: In a medium saucepan, combine 1 lb
chopped strawberries, lemon juice, honey
and remaining 1/8 tsp salt. Turn heat to
medium-high and cook, stirring frequently,
until mixture starts to bubble and berries
release their juices, 2 to 3 minutes. Reduce
heat to medium-low, cover and simmer until
berries break down and mixture is syrupy, Nutrients*: THEN AND NOW
stirring frequently to prevent sticking, 6 to
Compared with a traditional
8 minutes. Carefully transfer to a blender
crepe dish **:
and purée until smooth. (TIP: When
puréeing hot liquids, always remove the Nutritional
THEN NOW
stopper in blender lid and cover lid with a Facts
clean towel to allow steam to escape. Make Calories 557 225
sauce up to 24 hours in advance, then cover
Total Fat (g) 37 7.5
and refrigerate until needed.)
Sat. Fat (g) 22 2
THREE: Preheat oven to 200°F. Mist a
medium nonstick skillet with cooking spray Carbs (g) 49 32
and heat on medium-high. Using a ¼-cup Fiber (g) 2.5 5
measuring scoop, add a scant ¼-cup of
Sugars (g) 32 11
batter to skillet and immediately tilt pan
to swirl batter, evenly coating base of pan. Protein (g) 10 8
Reduce heat to medium and cook until Sodium (mg) 406 251
bottom side is light golden brown, about Cholesterol (mg) 218 114
1 minute. Loosen edges with a spatula
and flip. Cook until opposite side is golden *Serving size is 2 crepes and 3 tbsp sauce
brown, 30 to 45 seconds more. Slide onto a ** The crepes used for comparison are the
Creamy Strawberry Crepes from allrecipes.com
plate and roll up. Transfer to a baking sheet
and place in oven to keep warm. Repeat,
making 10 crepes total, misting skillet with
cooking spray each time.
FOUR: Place 2 crepes on each serving plate.
Top each serving with about 3 tbsp sauce and
garnish with remaining 10 sliced strawberries,
dividing evenly. (TIP: If sauce has cooled
or has been made in advance, reheat in a
saucepan on medium-low.)
APRIL/MAY 2014 Clean Eating 31
eat smart // complements

Coffee & Memory

Perk up! As hundreds of millions can attest, coffee has long been a global remedy for
drowsiness. Coffee was consumed in Arabia in the 13th century and brought to Europe
in the 16th and 17th centuries, and today caffeine is said to be the most widely used
psychoactive drug in the world. Grown in more than 50 countries worldwide,
coffee grows best between the latitudes of 25 degrees North and 30 degrees
South. The bean has also been used to exfoliate dry skin, reduce cellulite,
neutralize odors and help grow plants. Now, a new study published in
January 2014 in Nature Neuroscience reveals that caffeine may
help memory.

HOW TO TAKE IT: Consume 200 milligrams

of coffee per day, the amount needed to
enhance memory consolidation in the
Nature Neuroscience study.

Natural Remedies
from Around the World 3jDRcRYEfƔ

Ginger
& Cramps Mushrooms
If you’ve ever used ginger to calm an upset
stomach, you can thank the people of Asia, who
& Immunity
have historically used the tropical plant to treat For hundreds of years, cultures around the world
nausea, bellyaches and diarrhea. In Ayurvedic have been finding new uses for fungi, but it’s some
medicine, ginger rhizomes go beyond the belly
and are used to cure everything from sore of the latest discoveries that deserve attention. In one
throats and poor circulation to anorexia and study by researchers at the University of Arizona and
migraines. Still, more ginger remedies include
relief from dizziness, morning sickness and Pennsylvania State University published in BMC Immunology,
menstrual pain. While the National Institutes mice that consumed white button mushrooms experienced
of Medicine reports insufficient evidence for
several claims for ginger, it does say that ginger
the strongest immune-boosting benefits when compared
is possibly effective for reducing symptoms of to mice that ate other mushroom varieties (such as cremini,
menstrual pain, and in reducing nausea and
vomiting after surgery, among other uses.
maitake, oyster and shiitake).

HOW TO TAKE IT: For menstrual
pain, take 250 grams of ginger
extract four times a day for 3 days
at the beginning of a menstrual
period (instead of ibuprofen).
HOW TO TAKE IT: Steer clear of mysteriously sourced
mushrooms; instead, add white button mushrooms to
soups, stews and salads. When combined with other
vegetables in a variety of colors, they should give you
a double dose of antioxidant power.

32 Clean Eating APRIL/MAY 2014

 Aloe Vera & Psoriasis
Kefir & IBS Some 6,000 years ago, Egyptians
Although it’s just recently reemerged as a popular
carved the aloe vera plant on stone,
superfood, kefir has actually been around for centuries,
having first been consumed by shepherds living in and presented the plant as a burial
Russia’s North Caucasus Mountains. The fermented milk gift to pharaohs, thanks to their belief
drink was shown to be more effective than yogurt in
eradicating bacteria in a study published in the Journal in its immortality properties. Today,
of Medicinal Food, and is touted for its probiotic benefits the so-called “lily of the desert”
– including prevention of gastrointestinal distress – and
its promotion of bone health. For those who suffer from doesn’t seem to be helping anyone
irritable bowel syndrome (IBS), kefir may provide relief, live forever, but it is effective for burns
suggests a study in the Brazilian Journal of Microbiology.
and abrasions, according to the
DIGESTIVE SYSTEM DESIGNED BY MARCO HERNANDEZ FROM THE NOUN PROJECT, GINGERROOT DESIGNED BY EVAN MACDONALD FROM THE NOUN PROJECT, MUSHROOM ILLUSTRATIONS VKA/SHUTTERSTOCK.COM,

HOW TO TAKE IT: Substitute kefir daily for National Center for Complementary
milk or yogurt.
and Alternative Medicine. Even
more promising is the use of aloe to
Keep your body running at
ALOE VERA ILLUSTRATION PETROVIC IGOR/SHUTTERSTOCK.COM, COCONUT ILLUSTRATION SERAZETDINOV/SHUTTERSTOCK.COM, COFFEE CUP ILLUSTRATION KAPRESKI/SHUTTERSTOCK.COM

treat psoriasis, as the gel may cause

its peak with these healing changes in the skin that lead to
symptom relief.
ingredients that help fight
HOW TO TAKE IT: For psoriasis relief,
disease, enhance memory apply a cream containing 0.5% aloe
twice daily for 4 weeks.
and alleviate pain.

Tea Tree Oil & Skin

While drugstore, beauty store and
supplement store shelves are full of tea tree
oil today, it’s actually been used medicinally Coconuts &
Heart Disease
by the Aboriginal people of Australia for
centuries. But how effective is it for skin
conditions? One review funded by the
National Center for Complementary and
Harvested from rain forests and tropical areas worldwide, coconuts
Alternative Medicine found that the oil’s
bacteria may help heal wounds when used have dozens of uses, from hydration and nausea prevention to
as an additional treatment. The Center hormone stabilization and inflammation reduction. And recently,
reports that other studies have showed
“positive results” for the oil’s role in treating some American and British researchers have expressed interest in
athlete’s foot, nail fungus and dandruff. But studying coconut oil as a preventative measure against Alzheimer’s
perhaps the best evidence is for its acne-
fighting power, as studies show that tea tree disease. But one of the hottest spots for coconuts is Sri Lanka,
oil is just as effective as benzoyl peroxide where locals get approximately 80% of their total fat intake from
and has less side effects (although tea tree
oil takes a bit longer to take effect).
locally grown coconuts – and the lower rates of heart disease
indicate that the drupe is doing a daily good.
HOW TO TAKE IT: Use a 5% tea
tree oil gel instead of benzoyl HOW TO TAKE IT: Take 1 to 2 tablespoons of coconut oil per
peroxide on acne spots. day as a replacement for other fats.

APRIL/MAY 2014 Clean Eating 33

 icken
Ch

o t ic
Ex ts on
is
Tw en
hick fa v orite pr o t
r
e in
eece
on

ou r G
ta k ing y e – from iddle
e ur M
We’r l a d vent ou gh the
ura thr
a cult and even o f the
r a z il in g some d e`
o B n g ` c
t
w e ’r e bri ]Zk Z_ XƖR g
East, ` deeR _eR
nig ht.
Ŷd^ r to
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY 
h`c]U ken dinne
ou r chic
y RECIPES BY CARA LYONS,
PHOTOGRAPHY BY GIBSON & SMITH

34 Clean Eating APRIL/MAY 2014

 i Piri
ir
P en
Ch ic kecipe, p. 4
2)
(see r

APRIL/MAY 2014 Clean Eating 35

 icken
Ch

ick en
h
C etsi
You v ecipe, p. 4
3)
(see r

36 Clean Eating APRIL/MAY 2014

 id d le
M rn
Ea s te
ck en
Chi
K o ft a e, p. 42)
ecip
(see r

n ate,
egra
Pom &
a ln ut
W en Stew
Chic k 9)
ecipe, p. 3
(see r

APRIL/MAY 2014 Clean Eating 37

 icken
Ch

r be re
e
B en
ic k
Ch tils
& Le n

38 Clean Eating APRIL/MAY 2014


Berbere Chicken
& Lentils
SERVES 4. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 40 MINUTES.
Berbere is an Ethiopian spice blend tradition-
ally used in stews or even on grilled meats.
Berbere blends tend to vary, but chiles are
usually the main ingredient along with other
spices such as ginger, coriander, fenugreek
and cumin. This Ethiopian-inspired recipe
combines both chicken and lentils in one dish
for a flavorful and satisfying meal. Serve with
injera (Ethiopian flatbread) or toasted pita.
INGREDIENTS:
• 2 tsp olive oil, divided
• 1 lb boneless, skinless chicken thighs
• 1/8 tsp sea salt
• ¼ tsp fresh ground black pepper
• 1 yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 tbsp peeled and grated fresh ginger
• 1 cup peeled and chopped carrot
(¼-inch chunks)
• 1 tbsp berbere spice (TIP: Look for
it at specialty markets or you can
order it from online retailers such
as penzeys.com.)
• 6 oz green beans, trimmed and cut
into 1-inch pieces (1½ cups)
• 3 plum tomatoes, diced
• 2¼ cups low-sodium chicken broth
• 1 cup red lentils, rinsed
INSTRUCTIONS:
ONE: In a large skillet on medium-high,
heat 1 tsp oil. Sprinkle both sides of chicken
evenly with salt and pepper. Add chicken to
skillet and cook for about 4 minutes, turning
halfway, until lightly browned. Remove from
skillet and set aside.
TWO: Reduce heat to medium and add
remaining 1 tsp oil to skillet. Add onion,
garlic, ginger and carrot and cook for about
3 minutes, stirring frequently, until
softened. Add berbere spice and cook for
1 minute more, stirring constantly.
THREE: Add beans, tomatoes, broth and
lentils and increase heat to bring to a boil.
Nestle chicken pieces back into skillet, then
cover and reduce heat to low. Simmer
for 12 to 15 minutes, until chicken is
cooked through, lentils are tender and
liquid is absorbed.
NUTRIENTS PER SERVING (2 CHICKEN THIGHS
AND 1 CUP LENTIL MIXTURE):
CALORIES: 389, TOTAL FAT: 8 g, SAT. FAT: 2 g, MONOUN-
SATURATED FAT: 4 g, POLYUNSATURATED FAT:
2 g, CARBS: 41 g, FIBER: 6 g, SUGARS: 8 g, PROTEIN:
39 g, SODIUM: 492 mg, CHOLESTEROL: 108 mg
Pomegranate,
Walnut &
Chicken Stew
SERVES 6. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 2 HOURS.
A classic Iranian dish, this sweet and tart
chicken stew is known as khoresh fesenjan
(khoresh means “stew” in Persian). Slow
simmered with homemade pomegranate
molasses and fragrant spices such as cinna-
mon, nutmeg and cardamom, this is an
exceptionally delicious meal. Serve over
brown rice or whole-grain couscous.
INGREDIENTS:
• 2 cups pomegranate juice
• ¼ cup raw honey
• 2 tbsp fresh lemon juice
• ½ cup unsalted walnuts, toasted
• 2 cups low-sodium chicken broth, divided
• 1 tbsp olive oil
• 1½ lb boneless, skinless chicken
breasts, cut into 1- to 2-inch chunks
• ½ tsp sea salt
• ¼ tsp fresh ground black pepper
• 2 yellow onions, chopped
• ½ tsp ground cinnamon
• ½ tsp ground nutmeg
• ½ tsp ground cardamom
• 6 tbsp pomegranate seeds
• ¼ cup chopped fresh flat-leaf
parsley leaves, optional
INSTRUCTIONS:
ONE: Prepare pomegranate molasses: In
a small saucepan on medium-high, bring
pomegranate juice, honey and lemon
juice to a boil. Reduce heat to medium and
simmer for 45 to 60 minutes, until reduced
to about ½ cup. Pour into a small heat-proof
bowl and set aside to cool. Molasses will
thicken upon cooling.
TWO: Meanwhile, to a small food processor,
add walnuts and pulse until finely ground.
Add ¼ cup broth and pulse again to form a
loose paste. (NOTE: Do not blend completely
smooth, it should be slightly textured.)
THREE: In a large, deep skillet on medium-
high, heat oil. Sprinkle chicken with salt and
pepper. Add chicken to skillet and cook for
about 5 minutes, turning once, until lightly
browned. Remove from skillet and set aside.
FOUR: Keep skillet on medium-high, add
onions and ¼ cup broth, scraping bottom
of pan with a wooden spoon to loosen
browned bits. Reduce heat to medium and
cook for about 7 minutes, until softened and
lightly browned. Add cinnamon, nutmeg and
cardamom; cook for 1 minute more, stirring.
FIVE: Add remaining 1½ cups broth. Stir in
walnut mixture and ¼ cup pomegranate
molasses. Return chicken to skillet. Bring to
a boil, then cover and reduce heat to low.
Simmer for 1 hour, stirring occasionally,
until chicken is very tender and sauce has
thickened. Divide among serving bowls
and sprinkle with pomegranate seeds and
parsley (if using).
(NOTE: This recipe yields extra pomegranate
molasses. Keep it covered in the fridge and
try using it in salad dressings, drizzled over
Greek yogurt or even mixed into drinks such
as soda water.)
NUTRIENTS PER SERVING (2/3 CUP CHICKEN
MIXTURE AND 1 TBSP POMEGRANATE SEEDS):
CALORIES: 289, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUN-
SATURATED FAT: 3.5 g, POLYUNSATURATED FAT:
5 g, CARBS: 20 g, FIBER: 2 g, SUGARS: 15 g, PROTEIN:
28 g, SODIUM: 324 mg, CHOLESTEROL: 73 mg
APRIL/MAY 2014 Clean Eating 39
 icken
Ch
Spicy Brazilian
Coconut Chicken
SERVES 6. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 1 HOUR, 15 MINUTES.
Add some fire to your everyday chicken with
this jalapeño- and ginger-infused coconut
sauce from Brazil. Try serving it with brown
rice and black beans.

INGREDIENTS:
• 4 tsp extra-virgin olive oil
• 4 cloves garlic, minced, divided
• ½ tsp ground cumin
• ½ tsp ground cayenne pepper
• ½ tsp ground turmeric
• ½ tsp ground coriander
• 6 5-oz boneless, skinless
chicken breasts
• 1 jalapeño chile pepper, seeded
and roughly chopped
• 1/3 cup (1 oz) peeled and thinly
sliced fresh ginger
• ¼ cup packed fresh cilantro leaves,
plus additional for garnish
• 2 tbsp fresh lemon juice
• 1 yellow onion, diced
• 2 cups jarred or boxed unsalted diced
Reduce heat to medium and add onion
to skillet. Cook for about 5 minutes, until
softened and lightly browned. Scrape
ginger mixture from food processor into
skillet with onion and cook for 2 minutes,
stirring frequently.
FOUR: Turn off heat and transfer onion-
ginger mixture to food processor along
with 1 cup diced tomatoes and broth. Blend
until smooth, then return mixture to skillet.
Stir in remaining 1 cup tomatoes. Bring to a
simmer on medium. Return chicken to skillet,
nestling in sauce. Cover, reduce heat to low
and simmer for 15 minutes, or until chicken
is no longer pink inside.
FIVE: To skillet, add milk. Increase heat
to medium-high and simmer for 5 more
minutes, until sauce has thickened slightly.

+
tomatoes, divided Divide chicken among serving plates and
top each with sauce and coconut, dividing
• ½ cup low-sodium chicken broth
evenly. Garnish with additional cilantro.

Improve • 1 cup light coconut milk

• 3 tbsp unsweetened shredded
NUTRIENTS PER SERVING (1 CHICKEN BREAST,
¼ CUP SAUCE, ½ TBSP COCONUT):

Your Life coconut, toasted CALORIES: 264, TOTAL FAT: 11 g, SAT. FAT: 5 g, MONOUN-
SATURATED FAT: 4 g, POLYUNSATURATED FAT:
Coconut contains INSTRUCTIONS: 1 g, CARBS: 8 g, FIBER: 3 g, SUGARS: 4.5 g, PROTEIN:
32 g, SODIUM: 215 mg, CHOLESTEROL: 91 mg
medium-chain fatty ONE: In a large bowl, combine oil, 2 cloves
acids such as lauric acid, garlic, cumin, cayenne, turmeric and
which is converted coriander. Add chicken and stir to coat. Cover
to a substance called and set aside to marinate for 30 minutes.
monolaurin in the TWO: Meanwhile, in a food processor, pulse
body. Monolaurin has together jalapeño, ginger, ¼ cup cilantro and
antifungal, antiviral and remaining 2 cloves garlic until minced. Add
antibacterial properties. lemon juice and pulse again to combine.
THREE: In a large nonstick skillet on
medium-high, add chicken and cook for
about 6 minutes, turning once, until lightly
browned. Remove from skillet and set aside.

40 Clean Eating APRIL/MAY 2014

Spicy Brazilian
Coconut Chicken

APRIL/MAY 2014 Clean Eating 41

 icken
Ch
• ½ tsp kosher salt
Middle Eastern • ½ tsp fresh ground black pepper
Chicken Kofta • ¼ tsp ground nutmeg
SERVES 5. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 45 MINUTES. • ¼ tsp ground cayenne pepper

Kofta are spiced meatballs traditionally made SALAD

with beef or lamb. While pumpkin is not
customary, we’ve added it here to provide
maximum juiciness to lean ground chicken.
Try serving these with whole-wheat pitas, or
for a lower carb option, grilled eggplant slices.
• 3 plum or vine-ripened tomatoes,
seeded and chopped
• 2 Persian cucumbers, peeled and diced
(about 1 cup diced)

INGREDIENTS: • 1/3 cup finely chopped red onion

TAHINI SAUCE • 1/3 cup chopped fresh flat-leaf

• ¼ cup tahini paste parsley leaves
• 2 tbsp fresh lemon juice • 2 tbsp fresh lemon juice

• 1 clove garlic, peeled • 1 tsp Za’atar seasoning (NOTE: This is

a seasoning blend that you can find in
KOFTA
• Olive oil cooking spray
the ethnic section of grocery stores or

• 1 lb ground chicken breast

in specialty Middle Eastern stores.
The exact blend of spices can vary,
• ¼ cup finely chopped yellow onion but it typically includes sesame seeds,
• 2 cloves garlic, minced thyme and sumac.)
• 1/3 cup BPA-free canned or pouched INSTRUCTIONS:
pumpkin purée (NOTE: Not pumpkin ONE: Prepare tahini sauce: In a small food
pie filling.) processor or blender, combine all tahini
sauce ingredients and 5 tbsp water; process
• ¼ cup chopped fresh flat-leaf
until smooth. (TIP: You can also do this step
parsley leaves
in a bowl with a whisk, however you’ll need
• 3 tbsp unsalted pine nuts, toasted
to mince the garlic first.) Set aside.
and roughly chopped
TWO: Arrange an oven rack 5 to 6 inches
• ¾ tsp ground cinnamon
from top heat source and preheat broiler
• ¾ tsp ground allspice to high. Line a large, rimmed baking sheet
with foil and mist with cooking spray.
THREE: Prepare kofta: In a large bowl,
combine chicken, onion, 2 cloves garlic,
pumpkin, ¼ cup parsley, nuts, cinnamon,
allspice, salt, pepper, nutmeg and cayenne.
Using your hands, mix until combined.
Divide mixture into 20 1-oz meatballs, and
form each into an oval shape. (TIP: Wet your
hands to keep mixture from sticking.) Place
meatballs on sheet. Broil for 7 to 8 minutes,
turning once, until cooked through.
FOUR: Meanwhile, prepare salad: In a
medium bowl, combine all salad ingredients.
Divide kofta and salad among serving plates
and drizzle kofta with tahini sauce.
NUTRIENTS PER SERVING (4 KOFTA,
1½ TBSP TAHINI SAUCE, ½ CUP SALAD):
CALORIES: 236, TOTAL FAT: 12 g, SAT. FAT: 2 g,
MONOUNSATURATED FAT: 4 g, POLYUNSATURATED
FAT: 5 g, CARBS: 11 g, FIBER: 3 g, SUGARS: 3 g,
PROTEIN: 22 g, SODIUM: 260 mg, CHOLESTEROL: 50 mg
Piri Piri Chicken
with Spiced Potato
Wedges
SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL
TIME: 55 MINUTES (PLUS MARINATING TIME).
A Portuguese specialty, piri piri are hot chiles
that are blended into a pungent sauce. Here,
we use them as a marinade for chicken thighs
along with yogurt and a blend of spices. While
yogurt is not traditional, it's a great substitute
for oil in marinades such as this one. Try serv-
ing with grilled tomatoes and lemon wedges.
INGREDIENTS:
• 5 Thai bird’s eye chile peppers, or to
taste, stemmed (NOTE: Piri Piri typically
uses African bird's eye chile peppers,
but since they can be difficult to find,
we substituted with the Thai variety.)
• 4 cloves garlic, peeled
• ½ cup reduced-fat plain Greek yogurt
• ¼ cup red wine vinegar
• 1 tbsp plus 1 tsp smoked Spanish
paprika, divided
• 1 tsp dried oregano
• 1 tsp ground coriander
• ¾ tsp sea salt, divided
• 1½ lb boneless, skinless chicken thighs
• 6 5-oz Yukon gold potatoes, scrubbed
and each sliced into 8 wedges
• 1 tsp garlic powder
• Olive oil cooking spray
• 3 tbsp fresh lemon juice

42 Clean Eating APRIL/MAY 2014


• ¼ cup chopped fresh flat-leaf
parsley leaves
INSTRUCTIONS:
ONE: In a small blender or food processor,
combine chiles, garlic, yogurt, vinegar,
1 tbsp paprika, oregano, coriander and ¼ tsp
salt. Blend until smooth. Place chicken in a
large bowl and pour marinade over top; stir
to coat. Cover and refrigerate for at least
4 hours, or overnight.
TWO: Bring a large pot of water to a boil.
Add potatoes to boiling water and cook for
8 minutes. Drain, then transfer to a large
bowl of ice water to cool. Remove potatoes
with a slotted spoon and place on a baking
sheet; pat dry with a clean towel. In a small
bowl, combine remaining 1 tsp paprika,
garlic powder and remaining ½ tsp salt. Mist
potatoes with cooking spray and sprinkle
evenly with paprika-garlic mixture and
lemon juice; toss to coat.
THREE: Using an indoor or outdoor grill,
mist grates with cooking spray and heat
on medium. Add chicken, discarding any
remaining marinade, and cook for 15 to
20 minutes, turning halfway, until no longer
pink in thickest parts. At the same time, add
potato wedges and cook for 8 to 10 minutes,
turning halfway, until browned and crisp on
outside. Arrange potatoes and chicken on a
platter and sprinkle evenly with parsley.
NUTRIENTS PER SERVING (2 CHICKEN THIGHS
AND 8 POTATO WEDGES):
CALORIES: 273, TOTAL FAT: 7 g, SAT. FAT: 2 g,
MONOUNSATURATED FAT: 3 g, POLYUNSATURATED
FAT: 1 g, CARBS: 27 g, FIBER: 2 g, SUGARS: 1 g,
PROTEIN: 23 g, SODIUM: 261 mg, CHOLESTEROL: 106 mg
Chicken Youvetsi
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 1 HOUR, 35 MINUTES.
Orzo pasta and chicken are baked in a rich
tomato sauce laced with red wine and
cinnamon in this crowd-pleasing Greek
dish – it’ll have your family yelling opa!
by the end of the meal!
INGREDIENTS:
• 1 tbsp olive oil, divided
• 2 large skinless, bone-in chicken breasts
• ¼ tsp sea salt
• ¼ tsp fresh ground black pepper
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 2 tbsp unsalted tomato paste
• ¼ cup dry red wine
• 1½ cups low-sodium chicken broth
• 1½ cups jarred or boxed unsalted
diced tomatoes
• 2 4-inch sticks cinnamon
• 1 bay leaf
• ½ tsp dried oregano
• 1 cup (6 oz) whole-wheat orzo pasta
• ¼ cup freshly grated Parmesan cheese
INSTRUCTIONS:
ONE: Preheat oven to 375°F.
TWO: In a Dutch oven or large ovenproof pot
on medium-high, heat ½ tbsp oil. Sprinkle
chicken evenly with salt and pepper. To
Dutch oven, add chicken and cook for about
5 minutes, turning to brown on all sides.
Remove from Dutch oven and set aside.
THREE: Reduce heat to medium and add
remaining ½ tbsp oil to Dutch oven. Add
onion and sauté for about 3 minutes, until
softened. Add garlic and tomato paste,
sauté for 1 minute, stirring. Add wine,
and cook for 1 more minute, stirring and
scraping up browned bits from bottom of
pan with a spoon.
FOUR: Add broth, tomatoes, cinnamon,
bay leaf and oregano. Increase heat and
bring to a boil. Return chicken to Dutch
oven, placing meat side down in liquid.
Cover, turn off heat and transfer to oven.
Bake for 30 minutes.
FIVE: Carefully remove from oven and
uncover. Stir in pasta and 2 cups boiling
water. Return to oven, uncovered, for
another 30 minutes, until orzo is tender
and liquid is almost entirely absorbed
(it will thicken further upon standing).
SIX: Use tongs to transfer chicken to
a cutting board. Remove and discard
cinnamon and bay leaf. Cover Dutch oven
to keep warm. Let chicken cool about
5 minutes, then remove meat from bone
and shred into large chunks. Return
chicken pieces to Dutch oven and stir.
Divide among serving dishes and sprinkle
cheese over top, dividing evenly.
NUTRIENTS PER SERVING
(11/3 CUPS CHICKEN-ORZO MIXTURE
AND 1 TBSP CHEESE):
CALORIES: 407, TOTAL FAT: 9 g, SAT. FAT: 2 g,
MONOUNSATURATED FAT: 4 g, POLYUNSATURATED
FAT: 1 g, CARBS: 40 g, FIBER: 7 g, SUGARS: 5 g,
PROTEIN: 41 g, SODIUM: 554 mg, CHOLESTEROL: 99 mg
APRIL/MAY 2014 Clean Eating 43
Meals
forTwo

Global
Meals
for Two RECIPES BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH

44 Clean Eating APRIL/MAY 2014

 Peanut Chicken &
Soba Noodles (see recipe, p. 48)
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY 

Tired of cooking for a crowd when there

are just two of you? Make the perfect
amount of food for you and your loved one
while sampling the world’s best cuisines
with these five scrape-the-plate meals.

APRIL/MAY 2014 Clean Eating 45

Meals
forTwo

Lemon Tarragon
Chicken Fricassee
(see recipe, p. 51)

46 Clean Eating APRIL/MAY 2014

 Tuscan
White
Bean
Soup
(see recipe, p. 51)

APRIL/MAY 2014 Clean Eating 47

Meals
forTwo
Peanut Chicken
& Soba
Noodles
SERVES 2. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
Japanese-style soba noodles get the royal
treatment in a creamy coconut, tamari and
peanut sauce for a mouthwatering stir-fry that
combines all of your favorite Asian flavors.
INGREDIENTS:
• 3 tbsp light coconut milk
• 4 tsp natural unsalted peanut butter,
room temperature
• 4 tsp reduced-sodium tamari, divided
• 2½ tsp rice vinegar, divided
• Hot sauce, to taste
• Olive oil cooking spray
• 2 4-oz boneless, skinless chicken breasts,
sliced into thin bite-size pieces
• ¼ tsp each sea salt and fresh ground
back pepper, divided
• ½ red bell pepper, seeded and
thinly sliced
• 2 oz snow peas, trimmed and
halved crosswise
• 3 scallions, sliced
• 1 clove garlic, minced
• 4 oz soba (aka buckwheat) noodles
• 2 tbsp raw unsalted peanuts, chopped
INSTRUCTIONS:
ONE: In a small bowl, whisk coconut milk,
peanut butter, 2 tsp tamari, ½ tsp vinegar
and hot sauce until smooth. Set aside.
TWO: Mist a large skillet with cooking spray
and heat on medium-high. Add chicken
and sprinkle with 1/8 tsp each salt and black
pepper; sauté, stirring frequently, until
cooked through and golden, 4 to 6 minutes.
Remove from skillet and set aside.
THREE: Mist skillet with additional cooking
spray and return to medium-high heat.
Add bell pepper, peas and remaining 1/8 tsp
48 Clean Eating APRIL/MAY 2014
each salt and black pepper. Sauté, stirring
frequently, until tender-crisp, about
4 minutes. Add scallions and garlic and sauté
until softened, about 1 minute. Stir in 3 tbsp
water and remaining 2 tsp each tamari and
vinegar. Bring to a simmer and cook, stirring
frequently, until liquid is reduced by half,
1 to 2 minutes. Remove from heat.
FOUR: Meanwhile, cook noodles according
to package directions. Drain and return to
pot. Gently stir in coconut milk mixture and
chicken and heat on medium-low. Stir in
bell pepper mixture with cooking liquid and
cook, stirring gently, until heated through,
1 to 2 minutes. To serve, top with peanuts,
dividing evenly.
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 510, TOTAL FAT: 16 g, SAT. FAT: 3 g, MONOUN-
SATURATED FAT: 4 g, POLYUNSATURATED FAT: 2.5 g,
CARBS: 55 g, FIBER: 6.5 g, SUGARS: 7 g, PROTEIN: 37 g,
SODIUM: 590 mg, CHOLESTEROL: 73 mg
Aloo Gobi
WITH SPINACH
SERVES 2. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 45 MINUTES.
Translated to "potato cauliflower," aloo gobi is
an Indian curry that combines the two key in-
gredients in a hearty dish that can be adapted
to your own taste. For less heat, omit the jala-
peño and use frozen peas instead. If you have
ghee on hand, use it to sauté in Step Two.
INGREDIENTS:
• Olive oil cooking spray
• ½ cauliflower, cut into florets
• 1 tbsp safflower oil, divided
• 1 tbsp curry powder, divided
• 2 tsp garam masala, divided
• 1½ tsp chile powder, divided
(TIP: Opt for a milder version, such
as ancho chile powder.)
• ¼ tsp plus 1/8 tsp sea salt, divided
• ½ small white onion, chopped
• ½ tsp cumin seeds
• 1 clove garlic, minced
• 2 tsp peeled and chopped fresh ginger
• 1 plum tomato, chopped
• 1 small jalapeño chile pepper,
seeded and chopped
• 1 tbsp unsalted tomato paste
• 1 Russet potato, peeled and cut
into ½-inch chunks
• 2 oz baby spinach, roughly chopped
• 1 tbsp chopped fresh cilantro leaves
• 1 piece whole-wheat naan, warmed
and halved
• Lemon wedges, optional
INSTRUCTIONS:
ONE: Preheat oven to 450˚F. Line a small
baking sheet with foil and mist with cooking
spray. To sheet, add cauliflower, 1½ tsp oil,
1½ tsp curry powder, 1 tsp garam masala,
½ tsp chile powder and ¼ tsp salt and toss
well to coat. Roast for 12 minutes. Toss and
roast until tender and well-browned, 8 to
10 more minutes.
TWO: Meanwhile, in a medium saucepan,
heat remaining 1½ tsp oil on medium.
Add onion and cumin and sauté, stirring
occasionally, until onion is translucent,
2 to 3 minutes. Add garlic and ginger and
sauté until soft, 1 to 2 minutes. Add tomato,
jalapeño and tomato paste and stir well to
combine. Add potato and remaining 1½ tsp
curry powder, 1 tsp garam masala, 1 tsp chile
powder and 1/8 tsp salt. Cook, stirring gently,
for about 1 minute.
THREE: Add 1¼ cups water, or additional as
needed to barely cover potatoes. Bring to a
simmer, cover and cook, stirring occasionally,
until potatoes are tender and sauce is slightly
thickened, 15 to 20 minutes; add additional
water as needed to prevent potatoes from
sticking to bottom of pan. Stir in spinach and
simmer until wilted, about 1 minute. Add
cauliflower and stir to combine.
FOUR: Divide among serving plates and top
with cilantro, dividing evenly. Serve with
naan and lemon wedges (if using).
NUTRIENTS PER SERVING (1½ CUPS ALOO
GOBI AND ½ PIECE NAAN):
CALORIES: 326, TOTAL FAT: 10.5 g, SAT. FAT: 1 g, MONO-
UNSATURATED FAT: 1.5 g, POLYUNSATURATED FAT:
5.5 g, CARBS: 54 g, FIBER: 11 g, SUGARS: 8 g, PROTEIN:
10 g, SODIUM: 539 mg, CHOLESTEROL: 0 mg
Aloo Gobi

APRIL/MAY 2014 Clean Eating 49

Meals
forTwo
• ½ cup whole-wheat couscous
• ¼ cup packed chopped fresh cilantro
leaves, plus additional for garnish
• 1 large Roma tomato, cut into 8 wedges

EQUIPMENT:
• 2 12-inch skewers (TIP: If using wooden
skewers, soak in warm water for at least
20 minutes before using.)

INSTRUCTIONS:
ONE: Prepare tahini sauce: In a small bowl,
stir yogurt, lemon juice and tahini until well
combined. (TIP: If tahini is hard or lumpy,
microwave for 20 to 30 seconds, or until
smooth.) Refrigerate until needed.
TWO: Arrange an oven rack 5 to 6 inches
from top heat source and preheat broiler
to high. Line a baking sheet with foil and
arrange an ovenproof wire rack over top.
Mist rack with cooking spray. In a large bowl,
add turkey, sirloin, garlic, onion, cumin,
coriander, ¼ tsp each black pepper and salt,
cinnamon and cayenne. Stir gently until

Improve your Life thoroughly combined.

A paste made from sesame seeds, tahini is
a rich source of manganese and calcium.
Manganese is needed to produce a power-
ful antioxidant in the body called manga-
nese superoxide dismutase (MnSOD), while
calcium is key for bone and nerve health.
• Olive oil cooking spray
Turkish Kebabs • 4 oz lean ground turkey breast
• 4 oz extra-lean ground sirloin
WITH TAHINI YOGURT SAUCE &
CILANTRO COUSCOUS • 1 small clove garlic, minced
SERVES 2. HANDS-ON TIME: 30 MINUTES. • 2 tbsp grated white onion
TOTAL TIME: 30 MINUTES. (TIP: Carefully grate onion on
Cook your Turkish kebabs – also known as the large holes of a box grater.)
kofta – on a heat-proof wire rack to allow
• 1¼ tsp ground cumin
fat to drip away, but if you don't have one,
simply bake them directly on a foil-line • 1 tsp ground coriander
baking sheet.
• ½ tsp fresh ground black pepper, divided
INGREDIENTS: • ¼ tsp plus 1/8 tsp sea salt, divided
• ¼ cup reduced-fat (1% or 2%) • ¼ tsp ground cinnamon
plain yogurt
• 1/8 tsp ground cayenne pepper
• 1½ tbsp fresh lemon juice
• ½ tsp salt-free garlic and herb
• 2 tsp tahini paste seasoning blend
THREE: Divide turkey mixture into 4 equal
portions. Shape each portion into a narrow,
oblong 2- to 3-inch-long patty. Mold
2 patties around 1 skewer, leaving about
1 inch between each patty. Repeat with
remaining 2 patties and 1 skewer. Transfer to
rack and broil until tops are lightly browned,
3 to 4 minutes. Turn and broil until lightly
browned and cooked through, 3 to 4 more
minutes. (NOTE: If you don't have an oven-
proof wire rack, simply bake your kebabs
directly on a baking sheet.)
FOUR: Meanwhile, prepare couscous: In
a small saucepan, bring ½ cup plus 2 tbsp
water to a boil. Stir in seasoning blend,
remaining ¼ tsp black pepper, 1/8 tsp salt
and couscous. Cover and remove from
heat. Let sit, covered, for 5 to 7 minutes.
Fluff with a fork and stir in ¼ cup cilantro.
FIVE: Divide couscous among serving
plates and top each serving with 1 skewer.
Serve with tahini sauce and tomato
wedges, dividing evenly. Garnish with
additional cilantro.
NUTRIENTS PER SERVING (1 SKEWER,
1 CUP COUSCOUS, 2 TBSP SAUCE,
4 TOMATO WEDGES):
CALORIES: 396, TOTAL FAT: 10 g, SAT. FAT: 3 g, MONOUN-
SATURATED FAT: 3 g, POLYUNSATURATED FAT: 2 g,
CARBS: 46 g, FIBER: 8 g, SUGARS: 5 g, PROTEIN: 35 g,
SODIUM: 448 mg, CHOLESTEROL: 67 mg

50 Clean Eating APRIL/MAY 2014


Tuscan White
Bean Soup
WITH ITALIAN SAUSAGE
SERVES 2. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 35 MINUTES.
Quick and soothing, our healthy zuppa
Toscana (Italian for Tuscan soup) is a light and
refreshingly simple blend of creamy white
beans, classic herbs and savory sausage.
Serve with whole-grain bread on the side.
INGREDIENTS:
• 1½ tsp olive oil
• 1 carrot, peeled and chopped into rounds
• 1 stalk celery, chopped
• ½ white onion, chopped
• 1 clove garlic, chopped
• ¼ tsp dried rosemary
• ¼ tsp fennel seeds
• 1/8 tsp red pepper flakes
• 1 cup low-sodium chicken broth
• 1 15-oz BPA-free can white kidney (aka
cannellini) beans, drained and rinsed
• Olive oil cooking spray
• 1½ all-natural Italian turkey sausages,
casings removed
• 1½ cups packed baby spinach
INSTRUCTIONS:
ONE: In a medium saucepan or Dutch oven,
heat oil on medium. Add carrot, celery and
onion and sauté, stirring frequently, until
lightly browned, about 6 minutes. Add
garlic, rosemary, fennel and pepper flakes
and sauté for 1 to 2 more minutes. Add
broth and 1 cup water. Cover, increase heat
to high and bring to a boil. Stir in beans,
cover and reduce heat to medium-low.
Simmer until vegetables are very tender,
about 10 minutes.
TWO: Meanwhile, mist a medium skillet with
cooking spray and heat on medium-high.
Add sausages and cook, crumbling with a
wooden spoon, until cooked through and
lightly browned, 4 to 5 minutes. Remove
from heat and set aside.
THREE: Remove soup from heat and
carefully transfer 1 cup soup to a blender.
Remove plastic stopper from blender lid and
hold a kitchen towel over lid to allow steam
to escape. Blend until smooth, then return
to saucepan. Heat saucepan on medium and
bring to a simmer.
FOUR: To saucepan, add spinach and reduce
heat to low. Simmer until leaves are wilted,
about 2 minutes. Stir in sausage and remove
from heat.
NUTRIENTS PER SERVING (1¼ CUPS):
CALORIES: 367, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUN-
SATURATED FAT: 5 g, POLYUNSATURATED FAT: 1 g,
CARBS: 44 g, FIBER: 12.5 g, SUGARS: 7 g, PROTEIN: 25 g,
SODIUM: 539 mg, CHOLESTEROL: 53 mg
Lemon Tarragon
Chicken Fricassee
SERVES 2. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
This French classic is a dish every cook should
master, as it combines two fundamental
cooking techniques – sautéing and braising.
Chicken and vegetables are sautéed, then
dusted with flour and braised in broth to
create a decadent sauce.
INGREDIENTS:
• ¼ cup plus 1 tbsp white whole-wheat
flour, divided
• ½ tsp fresh ground black
pepper, divided
• ¼ tsp sea salt, divided
• 2 6-oz boneless, skinless chicken
breasts, pounded ½-inch-thick
• 1 tbsp safflower oil, divided
• 4 oz white or brown button
mushrooms, thinly sliced
• 1 small leek, halved lengthwise
and sliced
• ½ cup julienned carrots (peeled and
cut into matchsticks)
• ¾ cup low-sodium chicken broth
• 1 tbsp fresh lemon juice
WEB BONUS: Why not serve up a
Mediterranean meal for two tonight? Our Fennel,
Mustard & Lemon-Crusted Salmon with Avocado
Salsa is as fast and fresh as it gets:
cleaneatingmag.com/aprilmay-2014.
• 1 tsp Dijon mustard
• 4 tsp chopped fresh tarragon
leaves, plus additional for garnish
• 2 2-oz pieces whole-grain
baguette, optional
INSTRUCTIONS:
ONE: On a large plate, spread ¼ cup flour,
¼ tsp pepper and 1/8 tsp salt. Dredge both
sides of chicken in mixture to coat.
TWO: In a large skillet, heat 1½ tsp oil on
medium-high. Shake off excess flour from
chicken and add to skillet. Cook, turning
once, until golden brown and cooked
through, 4 to 6 minutes per side. Transfer to
a clean plate and cover to keep warm.
THREE: Let skillet cool slightly, then wipe
out any remaining flour. Return skillet to
medium-high heat and add remaining
1½ tsp oil. Add mushrooms, leek and
remaining ¼ tsp pepper and 1/8 tsp salt
and sauté, stirring frequently, until liquid
evaporates and mushrooms are tender and
lightly browned, 6 to 7 minutes. Add carrots
and sauté until tender-crisp, 1 to 2 minutes.
FOUR: Sprinkle remaining 1 tbsp flour
over vegetables, stirring constantly until
flour is fully incorporated, about 1 minute.
Add broth and use a wooden spoon to
scrape up any browned bits from bottom
of skillet. Bring to a simmer, then reduce
heat to medium-low and cook until slightly
thickened, about 2 minutes.
FIVE: To skillet, add lemon juice, mustard
and 4 tsp tarragon and stir well to combine.
Return chicken and any juices to skillet.
Spoon vegetable mixture over chicken and
cook until heated through, 1 to 2 minutes.
Garnish with additional tarragon and
serve with baguette (if using).
NUTRIENTS PER SERVING (1 CHICKEN BREAST
AND 2/3 CUP VEGETABLE MIXTURE):
CALORIES: 327, TOTAL FAT: 10 g, SAT. FAT: 2 g, MONOUN-
SATURATED FAT: 2 g, POLYUNSATURATED FAT: 5 g,
CARBS: 18 g, FIBER: 3 g, SUGARS: 4 g, PROTEIN: 40 g,
SODIUM: 383 mg, CHOLESTEROL: 94 mg
APRIL/MAY 2014 Clean Eating 51
recipes
Magnificent
Ghee
An age-old Indian tradition is slowly finding its
way into the modern North American kitchen.
BY ANDREA GOURGY, PHOTOGRAPHY BY GIBSON & SMITH
H
ave you ever wondered why your
favorite saag paneer or that crave-
worthy aloo gobi at your local
Indian restaurant always tastes more decadent
than the one that you whip up at home?
The answer is likely ghee – the distinctive,
aromatic cooking oil used in South Asian
cuisine that helps give curries their zing. Ghee
is butter that has been simmered on low heat
to separate and remove the milk solids. It’s
similar to the process of making clarified
butter, however ghee is cooked for longer until
the milk solids just start to caramelize, which
help to give ghee its luscious aroma.
Cooking with ghee has several advantages
such as a higher smoke point than butter, which
makes it a great option for high-heat cooking.
Ghee also contains little or no lactose since the
milk solids have been removed, so some people
who are sensitive to lactose can tolerate it. It
also preserves longer than butter, and if made
correctly, doesn’t even need refrigeration.
From a nutritional standpoint, ghee is
abundant in medium- and short-chain fatty
acids, which are both associated with a lower
risk of cardiovascular disease, while ghee
made from grass-fed butter is a rich natural
52 Clean Eating APRIL/MAY 2014
source of conjugated linoleic acid (CLA), a
fatty acid that has been shown to have anti-
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
inflammatory effects.
Ghee is more than just a cooking oil,
though. In fact, it’s actually considered a
healing food in India. According to Ayurveda,
India’s traditional system of medicine, ghee
enhances digestion (or "digestive fire" as
they call it, known as agni). It is also said
to promote ojas, which is thought to be
the essence or energy of life. In Ayurvedic
medicine, ghee is not only used for cooking
but also as a vehicle for medicinal herbs, as
a massage oil and even for wound healing.
But you don’t need to subscribe to its
medicinal properties to enjoy ghee in your
cooking. Ghee has a deep, rich flavor, making
it a delicious addition to stir-frys, seared meats
and sautéed vegetables. There are some good
brands of premade ghee out there, but some
can contain additives and preservatives that
are better avoided. Making your own ghee is
actually surprisingly simple with our step-by-
step instructions. It might take a couple of
tries to master simmering your own ghee to
golden perfection – but the reward will be
well worth it.
Ghee
MAKES 11/3 CUPS. HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 30 TO 45 MINUTES.
Making ghee requires a steady low heat and a bit
of patience. Keep in mind that every stove will differ
slightly in temperature, so pay more attention to
the visual cues rather than focusing strictly on tim-
ing. For safety reasons, never leave it unattended
on the stove.
INGREDIENTS:
• 1 lb organic unsalted butter, room temperature
and cut into 1-inch chunks (TIP: Opt for high-
quality butter. We prefer organic or a grass-fed,
hormone-free butter such as Kerrygold (see
page 71); do not use salted butter.)
INSTRUCTIONS:
ONE: Set up 4 to 5 layers of cheesecloth over
a fine sieve. Prepare a heat-proof glass jar with
lid alongside.
TWO: In a small (about 1½-qt), heavy-bottomed
saucepan, add butter. Heat on medium-low,
stirring occasionally, until butter is melted and
begins to simmer, about 7 to 8 minutes.
THREE: Reduce heat to low; mixture should
be simmering very gently. Foam will form on
surface and butter will start making a sputtering
noise, about 10 minutes from start time. Stir
occasionally, running spoon along sides and
bottom of pan to prevent burning.
FOUR: Foam will become a deeper yellow. As
it simmers, spaces will start to appear between
bubbles, and milk solids will mostly settle on
bottom of pan, about 20 to 25 minutes from start
time; stir occasionally. As it continues simmering,
foam will break up further and mostly disappear.
Just before ghee is done, small bubbles may
appear on surface, about 30 to 35 minutes from
start time. Look closely at mixture continuously,
using a clean, dry spoon, to move any remaining
foam to the side. Mixture should be transparent,
golden yellow and milk solids on bottom of pan
will be just lightly caramelized. The sputtering
noise will have mostly subsided.
FIVE: Remove from heat and carefully strain into
jar. (TIP: Make sure jar and strainer are clean and
dry as moisture can contaminate ghee.) Set aside
to cool to room temperature before covering with
lid. If prepared correctly, ghee can last on your
countertop for up to 4 months. However,
we suggest keeping it in the fridge and taking out
about a week’s worth of ghee at a time.
NOTE: Different types of butters may foam up
slightly differently, so keep a close eye on it,
especially the first time you are making it. Butter
made from grass-fed cows can create a lot of
foam, which makes it difficult to see what’s going
on underneath. Keep a clean, dry spoon on hand
and continuously check mixture underneath.
When mixture is transparent, golden yellow and
the milk solids on the bottom of pan are very
lightly caramelized, then you know it’s done.
If mixture is a dark amber or orange color, then
you've gone a little too far.
WEB BONUS:
For an illustrated guide to
making your own ghee,
head to cleaneatingmag.
com/aprilmay-2014
APRIL/MAY 2014 Clean Eating 53
 the Wo
nd r

u
5
ld
Aro

in
Awesome
Pizzas!

d th e Wo
n r
u

5 ld
Aro

Awesome in
Pizzas!
Travel the globe with just a pizza tray and an oven.
Our five worldly pizzas will have you sampling the best
flavors the planet has to offer – no passport required.
RECIPES BY JOANNE LUSTED, PHOTOGRAPHY BY GIBSON & SMITH

54 Clean Eating APRIL/MAY 2014

 3
MIX ’N’ MATCH
CRUSTS
Regular, gluten-free or low carb? We’ve
got a crust to suit everyone. Choose your
favorite global pizza and then select from
our whole-wheat, gluten-free and
cauliflower crusts for your family’s
personalized pizza meal!

APRIL/MAY 2014 Clean Eating 55

 the Wo
nd r

u
5
ld
Aro

in
Awesome
Pizzas!

Chicken Spanakopizza
SERVES 8. HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 30 MINUTES.
Take your family on a jaunt to Greece in just
30 minutes. Here, creamy yogurt with dill and
garlic stands in for tomato sauce, while a lightly
browned phyllo topping adds both crispiness
and flavor.

INGREDIENTS:
• Olive oil cooking spray
• 10 oz baby spinach (about 12 cups
lightly packed)
• Sea salt and fresh ground black
pepper, to taste
• ¾ cup 2% plain Greek yogurt
• 3 tbsp chopped fresh dill
• 2 green onions, finely chopped
• 1 clove garlic, minced
• 1 1-lb pizza crust of your choice
(whole-wheat, gluten-free or cauliflower)
• ¼ red onion, thinly sliced
• 1 cup cooked and cooled shredded
boneless, skinless chicken breast
• 1 cup shredded reduced-fat
mozzarella cheese
• ½ cup crumbled reduced-fat feta cheese
• 1 sheet frozen whole-wheat or spelt
phyllo, thawed, optional

INSTRUCTIONS:
ONE: Arrange oven rack in bottom third of
oven; preheat to 425°F.
TWO: Mist a large nonstick skillet with cooking
spray and heat on medium-high. Add spinach
and cook, stirring frequently, until just wilted,
about 4 minutes. Season with salt and pepper,
then transfer to a plate and cool to room
temperature.
THREE: Meanwhile, prepare yogurt sauce: In a
small bowl, combine yogurt, dill, green onions
and garlic. Season with salt and pepper.
FOUR: Spread yogurt sauce evenly over
crust. Top with spinach, red onion, chicken,
mozzarella and feta. Mist phyllo (if using) with
cooking spray, tear into 3-inch pieces, scrunch
into balls and arrange over top of pizza.
Bake for 20 minutes, until crust and phyllo
are golden.

Chicken NUTRIENTS PER SERVING (1/8 OF PIZZA

WITH WHOLE-WHEAT CRUST):

Spanakopizza CALORIES: 216, TOTAL FAT: 8 g, SAT. FAT:

3 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED
FAT: 1 g, CARBS: 20 g, FIBER: 4 g, SUGARS: 2 g, PROTEIN:
18 g, SODIUM: 425 mg, CHOLESTEROL: 30 mg

Whole-wheat crust
(see recipe, p.58)

56 Clean Eating APRIL/MAY 2014

Pizza Albondigas
SERVES 8. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 50 MINUTES.
Popular in Spain and parts of Latin America, albondi-
gas are meatballs with herbs and seasoning that are IMPROVE
normally made into a soup (known as sopa de albon- YOUR LIFE
digas). In this pizza, we’ve taken those same juicy, The turkey meat-
seasoned meatballs and used them as the center- balls on this pizza
piece of this classic pizza with tomato sauce, roasted are a rich source
red peppers, mozzarella cheese and fresh parsley. of tryptophan, an
essential amino acid
INGREDIENTS:
that can be helpful
• ½ lb extra-lean ground turkey for improving mood
• ¼ cup grated Parmesan cheese, divided and promoting a
• 3 tbsp whole-wheat panko bread crumbs
more restful sleep.

• 3 tbsp grated yellow onion

• 1 tsp smoked sweet paprika
• ½ tsp dried Italian seasoning
• ¼ tsp each sea salt and fresh ground
black pepper
• Olive oil cooking spray
• ¾ cup all-natural jarred tomato sauce
• 1 1-lb pizza crust of your choice
(whole-wheat, gluten-free or cauliflower)
• 1 cup shredded reduced-fat mozzarella cheese
• ½ cup thinly sliced jarred roasted red bell
peppers, drained
• 2 tbsp chopped fresh flat-leaf parsley leaves

INSTRUCTIONS:
ONE: Preheat oven to 425°F. In a large bowl,
combine turkey, 2 tbsp Parmesan, panko, onion,
paprika, Italian seasoning, salt and black pepper.
Form into 1 tbsp balls and arrange in a single
layer on a large parchment-lined baking sheet,
making about 16 balls total. Mist balls with
cooking spray and bake for 10 minutes, until
golden brown and cooked through. When cool
enough to handle, cut meatballs in half. Keep
oven at 425°F and carefully arrange oven rack in
bottom third of oven.
TWO: Spread tomato sauce evenly over crust.
Pizza
Top with mozzarella, meatballs cut side down,
bell peppers and remaining 2 tbsp Parmesan. Albondigas
THREE: Bake for 20 minutes, until crust is
golden and cheese is bubbling. Sprinkle with
parsley before serving.
NUTRIENTS PER SERVING (1/8 OF PIZZA
WITH WHOLE-WHEAT CRUST):
CALORIES: 218, TOTAL FAT: 8 g, SAT. FAT: 3 g,
MONOUNSATURATED FAT: 4 g, POLYUNSATURATED
FAT: 1 g, CARBS: 22 g, FIBER: 4 g, SUGARS: 3 g, PROTEIN:
16 g, SODIUM: 512 mg, CHOLESTEROL: 25 mg

Whole-wheat crust
(see recipe, p.58)

APRIL/MAY 2012 Clean Eating tk

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MIX ’N’ MATCH
crusts
Gluten-Free
Pizza Dough
MAKES 2 1-LB DOUGH BALLS (8 SERVINGS PER
BALL). HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 1 HOUR, 45 MINUTES.
INGREDIENTS:
• 1 tbsp raw honey
• ¾ cup lukewarm water
(105°F to 110°F), divided
• 2 pkgs active dry yeast (½ oz or 5 tsp)
• 2¼ cups gluten-free flour blend, plus
additional as needed (TRY: Bob’s Red Mill
Gluten-Free All Purpose Baking Flour)
• 4 tsp xanthan gum
• 1 tsp baking powder
• 1 tsp sea salt
• 1/3 cup egg whites
• 3 tbsp olive oil, divided
• 1 tsp apple cider vinegar
• Olive oil cooking spray
• 1 tbsp finely ground gluten-free cornmeal
INSTRUCTIONS:
ONE: In a small bowl, mix honey with ½ cup
water. Sprinkle in yeast and set aside,
undisturbed (do not stir or move bowl),
for 10 minutes, until yeast is foamy. (NOTE:
If yeast does not foam, dough will not rise.
Discard and start again with new yeast and
fresh ingredients.)
TWO: Meanwhile, in a large bowl, whisk to-
gether 2¼ cups flour, xanthan gum, baking
powder and salt.
THREE: Once yeast is foamy, form a well in
center of flour mixture and pour in yeast,
egg whites, 2 tbsp oil, vinegar and remaining
¼ cup water. Gently fold together with a
spatula until combined, adding more flour,
2 tbsp at a time as needed, until dough
comes together. Mixture will be very sticky.
Coat bottom of a second bowl with remain-
ing 1 tbsp oil, then transfer dough to bowl,
turning dough to just coat with oil. Cover
bowl with plastic wrap and set aside at
room temperature to rise for 1 hour.
58 Clean Eating APRIL/MAY 2014
FOUR: Divide dough into 2 pieces. Line
2 large baking sheets or 2 12-inch pizza trays
with parchment paper, mist with cooking
spray and sprinkle with cornmeal. Roll each
half of dough into a 12-inch circle using a
lightly floured rolling pin. Carefully transfer
to sheet. (TIP: Folding dough in half will
make it easier to transfer.) Rest for about
15 minutes, uncovered, to allow dough to
rise. To use immediately, top as desired.
MAKE AHEAD:
• Pizza crust may be covered and refrigerated
for up to 48 hours or frozen for up to 1 month.
Cover and refrigerate or freeze after Step 3.
• To use from refrigerator, bring to room
temperature for about 15 minutes before
forming crust according to instructions
in Step 4.
• To use from frozen, defrost overnight in
refrigerator, and follow instructions above
for use from refrigerator.
Cauliflower
Pizza Dough
MAKES 1 12-INCH CRUST (8 SERVINGS).
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 55 MINUTES.
INGREDIENTS:
• 1 large head cauliflower, stems included,
broken into large florets (about 8 cups)
• 1 egg
• ½ cup shredded reduced-fat
mozzarella cheese
• ½ cup grated Parmesan cheese
• 2 tbsp brown rice, whole-wheat or
gluten-free all purpose flour
• 1 tsp dried Italian seasoning
• ½ tsp garlic powder
• Olive oil cooking spray
• 1 tbsp finely ground cornmeal
INSTRUCTIONS:
ONE: Preheat oven to 425°F. Arrange cauli-
flower in a single layer on a parchment-lined
baking sheet. Roast for 25 minutes, until light
golden brown and tender. Cool to room tem-
perature. Keep oven at 425°F and carefully
arrange oven rack in bottom third of oven.
TWO: In a food processor, pulse cauliflower
until it looks like rice. Transfer to a clean, dry
towel and wring out all excess moisture.
Transfer to a bowl and add egg, mozzarella,
Parmesan, flour, Italian seasoning and garlic
powder. Mix well until incorporated and
then form into a ball.
THREE: Line a large baking sheet or a
12-inch pizza tray with parchment paper,
mist with cooking spray and sprinkle with
cornmeal. Transfer dough ball to baking
sheet and press into a ¼-inch thick crust
using your hands, smoothing out sides of
crust and packing them in. (NOTE: Because
egg and cheese haven’t helped bind crust
together yet, dough will feel very loose. With
the palm of your hand, press edges in so that
they’re smooth, while pressing on the top of
the crust with the palm of your other hand.)
FOUR: Bake for 15 minutes until crust is
golden. Crust is now ready to be topped
with desired toppings before baking again.
(NOTE: When using cauliflower crust, add
only a thin layer of sauce to prevent crust
from getting soggy. This is usually about half
the amount called for in a regular recipe.)
After baking with sauce and toppings, allow
to cool for about 5 minutes before serving.
MAKE AHEAD:
• Once crust is baked for the initial 15 minutes,
cool, cover and refrigerate for up to 2 days.
Bring to room temperature before baking.
(NOTE: This crust does not freeze well.)
Whole-Wheat
Pizza Dough
MAKES 2 1-LB DOUGH BALLS (8 SERVINGS
PER BALL). HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 2 HOURS.
INGREDIENTS:
• 1 tbsp raw honey
• 1 cup less 1½ tbsp lukewarm water
(105° F to 110° F), divided
• 1 pkg active dry yeast (¼ oz or 2½ tsp)
• 2 cups whole-wheat flour, plus additional
¼ cup, or as needed
• 4 tsp vital wheat gluten
• 1 tsp sea salt
• 3 tbsp olive oil, divided
• Olive oil cooking spray
INSTRUCTIONS:
ONE: In a small bowl, mix together honey
and 1/3 cup water. Sprinkle in yeast and allow
to proof, undisturbed (do not stir or move
bowl), for 10 minutes or until yeast is foamy.
(NOTE: If yeast does not foam, your dough
will not rise. Discard and start again with
new yeast and fresh ingredients.)
TWO: Meanwhile, in another large bowl, mix
together 2 cups flour, wheat gluten and salt.
Once yeast is foamy, add remaining water
and 2 tbsp oil to yeast mixture. Form a small
well in center of flour mixture, pour in wet
ingredients and gently fold in with a spatula
until just combined, adding a little extra
flour as needed to form a wet ball. Coat bot-
tom of another large bowl with remaining
1 tbsp oil. (TIP: Ensure bowl is large enough
so that dough will not reach the top of bowl
when doubled in size.) Transfer dough to
bowl and roll to coat with oil. Cover bowl
tightly with plastic wrap and set aside at
room temperature to rise for 1 hour. Dough
will be very soft and sticky.
THREE: Transfer dough to a floured surface
and roll lightly in flour. Gently knead, using
additional flour as needed until no longer
sticky, for about 1 minute. Form dough into
a ball and place back into bowl. Cover bowl
again tightly with plastic wrap and set aside
at room temperature to rise for 30 minutes.
FOUR: Transfer dough back to floured
surface, adding more flour to prevent dough
from sticking, if needed, and cut dough in
half to form 2 balls. Lightly knead each for
about 30 seconds and reshape into balls.
FIVE: Line 2 large baking sheets or 2 12-inch
pizza trays with parchment paper, mist with
cooking spray and sprinkle with additional
flour. Roll each dough ball into a 12-inch
circle using a lightly floured rolling pin. Care-
fully transfer to sheet. To use immediately,
top as desired.

MAKE AHEAD:
• To store, wrap each dough ball individually
in plastic wrap after Step 4. Dough can be
kept refrigerated for 24 hours or frozen for
up to 1 month.
• To use from refrigerator, remove dough
from fridge and allow to stand at room tem-
perature for about 10 minutes. Form pizza
crust according to instructions in Step 5.
• To use from frozen, transfer dough from
freezer to fridge and let it defrost overnight
before following the instructions above for
use from refrigerator.

APRIL/MAY 2014 Clean Eating 59

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Coconut Curry
Vegetable Pizza
SERVES 8. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 40 MINUTES.
Coconut milk, curry paste, potatoes and chickpeas
are simmered together to create the ultimate flavorful
sauce in this scrumptious pizza. Colorful carrots, peas,
cauliflower and cilantro leaves top it off for a vibrant,
crowd-pleasing meal.

INGREDIENTS:
• 1 Yukon gold potato, peeled and cut into ½-inch cubes
• 1 cup BPA-free canned unsalted chickpeas,
drained and rinsed
• ¾ cup light coconut milk
• ¼ cup tomato purée (aka passata)
• 4 tsp Thai red curry paste
• 1 tbsp fresh lime juice
• ½ tsp to 1 tsp Sriracha sauce, or to taste, optional
• Sea salt and fresh ground black pepper, to taste
• 1 1-lb pizza crust of your choice (whole-wheat,
gluten-free or cauliflower)
• 1 cup shredded reduced-fat mozzarella cheese
• 2 cups small cauliflower florets
• 1 cup peeled and julienned carrot
• ½ cup frozen green peas, thawed and drained
• ¼ cup chopped fresh cilantro leaves

Coconut INSTRUCTIONS:
ONE: Arrange oven rack in bottom third of oven;

Curry preheat to 425°F.

TWO: Prepare vegetable sauce: In a small saucepan,

Vegetable combine potato, chickpeas, milk, tomato purée and

curry paste. Add about ¼ cup water, or as needed, so

Pizza that potatoes are just covered by ½ inch. Bring to a boil,

reduce heat to medium-low and simmer for 12 minutes,
until potatoes are tender. Using a fork or wooden
spoon, gently mash potatoes and chickpeas in pot
until chunky. Cook, stirring frequently, for another
2 minutes until thickened. Season with lime juice,
Sriracha (if using), salt and pepper. Transfer to a
bowl to cool slightly.
THREE: Top crust evenly with vegetable sauce,
half of cheese, cauliflower, carrot, peas and then
remaining half of cheese. Bake for 20 minutes, until
sauce is bubbling and crust is golden. Top with cilantro
before serving.
NUTRIENTS PER SERVING
(1/8 OF PIZZA WITH WHOLE-WHEAT CRUST):
CALORIES: 221, TOTAL FAT: 8 g, SAT. FAT: 3 g, MONOUNSATURATED
FAT: 3 g, POLYUNSATURATED FAT: 1 g, CARBS: 29 g, FIBER: 6 g,
SUGARS: 5 g, PROTEIN: 10.5 g, SODIUM: 436 mg, CHOLESTEROL: 8 mg

Whole-wheat
crust
(see recipe, p.58)

60 Clean Eating APRIL/MAY 2014

Gluten - free crust
(see recipe, p.58)
Chicken Lo Mein Pizza
SERVES 8. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 40 MINUTES.
Picture your favorite Chicken Lo Mein: savory
noodles tossed with tender-crisp vegetables,
moist, juicy pieces of chicken and a sweet-and-
savory sauce. We’ve managed to capture all of
those amazing flavors on this Asian-inspired
pizza – noodles and all!
INGREDIENTS:
• 4 oz brown rice or whole-wheat
spaghetti noodles
• 1 tsp sesame oil
• 1/3 cup low-sodium chicken broth or water
• 2 tbsp reduced-sodium soy sauce
• 1 tbsp raw honey
• 1 clove garlic, minced
• 1 tbsp peeled and grated ginger
• 2 tsp arrowroot powder
• Olive oil cooking spray
• 4 cups thinly sliced cremini mushrooms
• ½ red bell pepper, thinly sliced
• 4 cups chopped baby bok choy
• 4 oz cooked and cooled shredded boneless,
skinless chicken breast
• 1 1-lb pizza crust of your choice
(whole-wheat, gluten-free or cauliflower)
• 1 cup shredded reduced-fat
mozzarella cheese
• 3 green onions, thinly sliced
• ½ tsp toasted sesame seeds
INSTRUCTIONS:
ONE: Arrange oven rack in bottom third of
oven; preheat oven to 425°F.
TWO: Cook noodles according to package
instructions. Drain, toss with sesame oil and
set aside to cool.
THREE: Meanwhile, prepare sauce: in a small
saucepan, combine broth, soy sauce, honey,
garlic and ginger. Bring to a boil, reduce
heat to medium-low and simmer, stirring
frequently, for about 2 minutes. In a small
bowl, mix arrowroot with 1 tbsp water. Add
to saucepan and cook for 30 seconds, until
thickened. Transfer to a bowl to cool slightly.
Chicken
Lo Mein
Pizza
FOUR: Mist a large nonstick skillet with
cooking spray and heat on medium-
high. Add mushrooms and cook, stirring
frequently, until softened and light golden
brown, about 3 minutes. Add bell pepper
and bok choy. Cook for about 1 minute,
stirring, until bok choy is slightly wilted.
Transfer to a second bowl and add noodles
and chicken; stir until combined.
FIVE: Spread sauce evenly over crust.
Sprinkle half of cheese over sauce, then top
with noodle mixture and remaining cheese.
Bake for 20 minutes, until crust is golden
brown and cheese is bubbling. Garnish
with green onions and sesame seeds
before serving.
NUTRIENTS PER SERVING (1/8 OF PIZZA
WITH WHOLE-WHEAT CRUST):
CALORIES: 248, TOTAL FAT: 7. 5 g, SAT. FAT: 2 g, MONO-
UNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g,
CARBS: 31.5 g, FIBER: 3 g, SUGARS: 5 g,PROTEIN: 14 g,
SODIUM: 390 mg, CHOLESTEROL: 20 mg
APRIL/MAY 2014 Clean
APRIL/MAY 2012 Clean
EatingEating 61tk
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Turkish Lahmacun FOUR: Spread lamb mixture evenly over

Pizza
dough, using your hands to press down.
Bake until lamb is cooked through and crust Turkish
Lahmacun
SERVES 8. HANDS-ON TIME: 20 MINUTES.
is golden brown; 20 minutes for cauliflower
TOTAL TIME: 40 MINUTES.
dough and check for doneness after

A Turkish specialty, this extra-thin crust pizza
is made with ground lamb or beef seasoned
with fragrant cinnamon, allspice and paprika.
After it’s baked, it’s topped with a cool,
crisp salad for an all-in-one meal your
family will love.
INGREDIENTS:
• 1½ cups quartered cremini mushrooms
• ¼ yellow onion, chopped
• 1 clove garlic, minced
• 4 oz extra-lean ground lamb (TIP: If lamb
is too adventurous for your family, try sub-
stituting with extra-lean ground beef.)
Pizza
12 minutes for thin-crust whole-wheat or
gluten-free dough.
FIVE: In a medium bowl, combine lettuce,
tomatoes, red onion, parsley and lemon
juice. Season with additional salt and
pepper. If using cauliflower crust, allow to
cool for 5 minutes. Top evenly with lettuce
mixture.
NUTRIENTS PER SERVING (1/8 OF PIZZA
WITH WHOLE-WHEAT CRUST):
CALORIES: 127, TOTAL FAT: 4 g, SAT. FAT: 1 g, CARBS: 18 g,
FIBER: 3 g, SUGARS: 3 g, PROTEIN: 7 g, SODIUM: 258 mg,
CHOLESTEROL: 9 mg

• 3 tbsp tomato purée (aka passata)

• 2 tbsp unsalted tomato paste
• ¾ tsp paprika
• ¼ tsp ground cinnamon
• ¼ tsp ground allspice
• ¼ tsp ground cayenne pepper, or to taste
• ½ tsp sea salt, plus additional to taste
• ¼ tsp fresh ground black pepper,
plus additional to taste
• 1 1-lb pizza crust of your choice
(whole-wheat, gluten-free or cauliflower)
• 2 cups thinly sliced iceberg lettuce
• ¾ cup halved grape tomatoes
• ¼ cup thinly sliced red onion
• 2 tbsp chopped fresh flat-leaf
parsley leaves
• 4 tsp fresh lemon juice

INGREDIENTS:
ONE: Arrange oven rack in bottom third
of oven; preheat oven to 425°F.
TWO: In a food processor, pulse
mushrooms, yellow onion and garlic
until coarsely ground. Transfer to a large
bowl. Add lamb, tomato purée, tomato
paste, paprika, cinnamon, allspice,
cayenne, ½ tsp salt and ¼ tsp pepper and
mix until combined.
THREE: Prepare dough: If using whole-
wheat dough, roll dough as thin as possible
using a rolling pin, about ¼-inch thick. If
using gluten-free dough, press as thin as
possible when forming crust, about ¼-inch
Cauliflower
thick. If using cauliflower dough, it will be
crust
thin enough for this recipe. (see recipe, p.58)

62 Clean Eating APRIL/MAY 2014

clean choice awards

NAVIGATING THE MARKET JUST GOT

EASIER WITH OUR 84 TOP-SCORING
PRODUCT PICKS OF THE YEAR!
Here, we present our most crave-worthy
health foods, effective and aromatic
earth-friendly household cleaners,
gourmet goodies you won't believe
2014
are clean and premium supplements
for elevated health!

OUR 3RD ANNUAL

CLEAN CHOICE AWARDS

APRIL/MAY 2014 Clean Eating 63

clean choice awards
F
rom scratch is your MO and not only do
you spend hours in the kitchen preparing
deliciously clean meals for your family –
you wholeheartedly enjoy it. Nonetheless,
certain packaged goods are unavoidable. Unless, of
course, you always have the spare time to churn your
own butter, mine your own salt and can your own
tomatoes. In real life, day-to-day cooking requires a
few innocent shortcuts and we’ve sourced out the very
best options – from health, taste, packaging and en-
vironmental perspectives – for you to feel good about
lining your shelves with.
Go ahead, peruse our top-rated supermarket finds,
from household items, snacks, baking supplies and
pantry staples to oils, nut butters, breakfasts, condi-
ments, sweeteners and supplements, we’ve literally
covered it all!
The Clean Eating bar is set high and we’re
proud to unveil the products that meet our impos-
sibly clean criteria. A big congrats to this year’s
winners, and dear readers, we hope you enjoy
trying these as much as we loved testing them!
Meet Our Judging Panel:
Alicia Rewega Andrea Gourgy Gilean Watts Jessica Pollack
Editor-in-Chief Food Editor Associate Editor Online Editor
64 Clean Eating APRIL/MAY 2014
THE CLEAN CRITERIA
We take product testing seriously around here, and for
the third consecutive year, we're bringing you a pristine
selection of packaged products to help maintain your
clean lifestyle. When testing products, each item is rated
on a scale of 1 to 5 in each of the categories below.
Those with the highest scores receive a Clean Choice
Award – but "gab factor" (the more a product is talked
about around the office) has some serious clout too!
TASTE
Health is key, but if your pantry picks don't taste good,
they'll be relegated to the back of your pantry. We look
for full-bodied flavor in the products we award – the
kind you just can't get enough of!
TEXTURE
Creamy, crunchy or chewy? Taste is crucial, but pleasant
mouthfeel is equally important to the "can't-just-have-
one" factor.
NUTRITION PROFILE
How long is the ingredient list? Does it contain toxic
chemicals or preservatives? Can you easily pronounce
each word? Our nutritional guidelines are stringent,
and we don't negotiate our core values.
CONVENIENCE FACTOR
You can't make every ingredient from scratch, so we
sussed out the best shortcut products available to you.
From whole-grain pancake mix to organic crushed
tomatoes, our winners add big flavor to your meals
while slashing prep time.
EARTH FRIENDLINESS
We appreciate when a company opts for environmen-
tally friendly packaging, or when a company gives back
to the community. When looking at household cleaners,
we only considered products with the least amount of
chemicals or products sans toxic chemicals.
Laura Schober Kevin Shaw Pamela Graver Bianca DiPietro Ashley Souter
Research and Art Director Associate Art Director Associate Art Director Lead Designer
Copy Chief
 FREAKIN' GOOD

BREAKFAST PANTRY Freekeh Foods

Rosemary Sage Freekeh

PICKS
We love making breakfast from scratch,
but when time is short we need to
have wholesome, nutritious backup
options such as these.
STAPLES
Keeping your pantry well stocked is
key to being able to whip up a quick,
healthy meal in minutes.
Delicious in risottos, with poultry,
or in chilled summer salads, we
love freekeh’s awesome crunch.
An excellent source of plant-
based protein, freekeh is also
rich in zinc, iron and calcium.
$4, freekeh-foods.com

MAYAN INSPIRED HARVESTED BY HAND SEEING RED

Earnest Eats Hot & Fit
Cereal Mayan Blend
This wheat-free quinoa, oat and
amaranth blend is brimming with
cocoa flavor and wholesome seeds
and nuts. We love it with a drizzle
of maple syrup over top – it’s unlike
any hot cereal we’ve tried!
$7, earnesteats.com
Eden Hand Harvested
French Celtic Sea Salt
A staple ingredient in any
nutrition-savvy household, this
high-quality, fine-grind sea salt
is completely unrefined and rich
in trace minerals – it just doesn’t
get any more pure than this!
$4.50 per 14 oz, edenfoods.com
Ancient Harvest Organic
Inca Red Quinoa
In just 15 minutes of cook time,
you can have this scrumptious
ancient grain on your dinner table.
One ¼-cup serving gives you
20% of your daily value (DV) of
phosphorus and 12% of your DV
of iron, among other essential vita-
mins and minerals. $8, quinoa.net

QUICK BREKKIE STRAIGHT FROM ITALY BROWN RICE GOODNESS

Bakery On Main Traditional
Flavor Instant Oatmeal
Jazz up this tasty gluten-free break-
fast with a splash of almond milk and
a touch of raw honey or a sprinkle of
cinnamon. We especially love how
these packets can be conveniently
stashed in your purse or bag for busy
mornings when you’re on the go.
$6 per 6 packets, bakeryonmain.com
Jovial 100% Organic Annie Chun’s Maifun
Crushed Tomatoes Brown Rice Noodles
These sweet and flavorful tomatoes Made from only brown rice
come from Italy, where they are flour and water, these thin,
grown and packed on-site at a family gluten-free noodles add a
farm. They’re conveniently packaged deliciously Asian flair to your
in a glass jar, which means they don’t stir-frys, salads and salad
contain any harmful BPA. This is an wraps. $3, anniechun.com
all-around amazing product that we
love having on hand for cooking. $6, jovialfoods.com

CINNA-WHEAT CONVENIENT SIZE SUPER SEEDS

Kashi Organic Promise
Cinnamon Harvest
Skip the junk cereal and go
straight for the good stuff.
Meeting 20% of your daily
fiber need, this crunchy, crispy,
cinnamony breakfast is a
strong start to the day.
$4.50, kashi.com
Pacific Foods Organic Simply
Stock Vegetable Unsalted
Don’t you hate having to open a whole
carton of vegetable stock when you only
need a splash? These handy, single-use
8-ounce cartons will solve that problem.
It’s available in both vegetable and
chicken – plus, it’s unsalted, so you can
control the sodium in your recipe. $1.50
per 8 oz, pacificfoods.com
Carrington Farms
Flax Chia Blend
Sprinkle good-for-you essential
fatty acids on yogurt, applesauce
and cereal with this handy blend.
We love the combination of flax
and chia – flax lends a nutty flavor
while chia adds a great chewy
texture. $8, carringtonfarms.com

WHOLESOME PANCAKES O-MEGA DOSE TAHINI TREAT

Grainstorm Ancient Grain
Organic Pancake Mix
This easy-to-make pancake mix
is sure to satisfy your whole
brood – made with stone-ground
organic spelt, kamut and oat
kernels, it’s possibly the most
delicious whole-grain pancake
mix we’ve ever come across.
$8, grainstorm.com
Wild Planet White Anchovies Once Again Organic
Anyone who says they don’t like anchovies Tahini
hasn’t tried these plump, luscious and mild-tasting A staple in hummus and a
omega powerhouses that secret weapon in dressings,
pack an average 1,240 mg this organic tahini elevates
of EPA and 770 mg of DHA food to a drool-worthy level.
$8, onceagainnutbutter.com
plus a potent punch of
calcium per BPA-free can.
$3 per 4.4 oz, wildplanet-
foods.com for retail locations

RAW POWER TUNA TIME

Sunwarrior Warrior
Blend Vanilla
Thanks to its ample protein and essen-
tial amino acids, regularly consuming
this powder helps build muscle and
promotes weight loss. This plant-based
raw protein powder keeps us satiated
and energized, and it’s free of GMOs,
artificial colors and preservatives.
$30 per 17.6 oz, sunwarrior.com
Natural Sea Solid CE STAFF PICK:
White Albacore Tuna ONCE AGAIN TAHINI
Containing just solid white albacore, sea salt and "I always keep a jar of this
water, this omega-3-rich tuna is free of additives
superior tahini on hand
and preservatives. It has a nice mild flavor that
makes it the perfect addition for my world-famous ahi
to sandwiches and salads, tuna salad dressing!"
and we love how it comes
in a BPA-free can. – ALICIA REWEGA, EDITOR-IN-CHIEF
$4, naturalsea.com

APRIL/MAY 2014 Clean Eating 65

 CE STAFF PICK: Justin's
Maple Almond Butter
"I love having these
individual packs on my
desk for an easy afternoon
snack. It's perfect on
crackers and rice cakes –
and even on its own right
out of the pack."
– ANDREA GOURGY,
FOOD EDITOR

Our Favorite Carlson Super Daily Amazing Grass NOW Foods What's Moringa?
D3 1000 IU Liquid Pineapple Lemongrass Clinical GI Probiotic A highly nutritious
Green SuperFood 10 Billion
Supplements $15 per 0.37 fl oz,
carlsonlabs.com $70 per 24.7 oz, $30 per 60 veg caps,
plant from the sub-
Himalayan areas of
amazinggrass.com nowfoods.com
These supplements can be an India, Pakistan, Afghan-
excellent way to support your istan and Bangladesh,
clean diet, providing a wide the roots, seeds, bark,
range of health and nutritional Oxylent Multivitamin Nordic Naturals Organic India flowers and fruit of the
benefits. Check with your Supplement Drink Complete Omega Xtra Moringa Powder moringa plant are used
doctor to make sure these $35 per 30 packets, $32 per 60 soft gels, $23, organicindia.com to make supplements
supplements are right for you. oxylent.com nordicnaturals.com and medicine.

66 Clean Eating APRIL/MAY 2014


SNACKS
Keeping nutritious and tasty snacks
on hand is the linchpin of success when
it comes to eating clean. Here are this
year's sweet and savory stars.
HOT CAKES
Lundberg Organic
Sweet Chili Rice Cakes
These naturally-flavored rice cakes offer
your palate a kick of mild heat thanks to
the addition of organic paprika. While
these taste just as good on their own,
you can also spread on some nut butter
for a creamy-and-crispy texture combo.
$3.50, lundberg.com for retail locations
GLUTEN-FREE GOODIE
Blue Monkey
Wasabi Coconut Chips
Unlike any snack you’ve tried, the
completely unique sweet-and-
spicy combination of this heart-
healthy coconut chip will first leave
you intrigued and then hooked.
$2.50, bluemonkeydrinks.com
ADDICTIVE SNACKING
Earth Balance Vegan
Buttery Flavor Popcorn
We couldn’t get enough of this
buttery- and cheesy-tasting pop-
corn around the CE offices – and
we were all surprised to find out
that it's actually dairy-free! Great for
those who are lactose intolerant
or anyone who just loves really
delicious popcorn! $4, earthbalancenatural.com
BLAZING THE TRAIL
Navitas Naturals 3 Berry
Cacao Nib Cashew Trail
Mix
This snack goes above and beyond
the competition with a creative
blend of goji berries, mulberries,
cacao nibs, goldenberries, and
cashews. It’s brimming with sweet, savory and
tart flavors to quash any cravings you might have!
$6 per 4 oz, navitasnaturals.com
AMAZING CRUNCH
Bare Fruit Organic
Cinnamon Apple Chips
When the 3 pm munchies hit,
this is the perfect snack to have
handy. These fruit chips are
extra crunchy, made with only
organic apples – oh, and did we
mention they’re only 90 calories
per serving? $3 per 2.2 oz,
baresnacks.com
ALL-NATURAL FRUIT
Fruit Bliss Soft Dried
Fruit Medley
It’s hard to imagine anything new
and innovative in the world of
dried fruit, but this company's
done it: They rehydrate their dried
fruit in water for maximum juiciness. This preserva-
tive-free blend of apricots, figs and plums won our
hearts for use in everything from cereal and granola
to baking. $5 per 6-oz bag, fruitbliss.com
IT’S ALL GOOD
Allgood Provisions Organic Almonds
Roasted with Sea Salt
Allgood Provisions organic
almonds are roasted and flavored
with sea salt to satisfy snack crav-
ings. Besides being a good source
of fiber, the monounsaturated fats
found in almonds make these a
healthy choice for your ticker. $9
per 8-oz bag, allgoodprovisions.com
BLUE IS BETTER
Way Better Snacks Simply Unbeatable
Blues Tortilla Chips
These sprouted blue corn tortilla
chips are true to their name – they
are simply one of the best we’ve
ever tried. Made with sprouted flax,
quinoa, chia, daikon and broccoli
seed, these superfood chips are
also Non-GMO Project Verified and
gluten-free! $3.50, gowaybetter.com
POP PRINCESS
Angie’s Popcorn
Politely Sweet & Spicy
Choosing just one of Angie’s
flavors was one of our toughest
Clean Choice decisions, but the
perfect harmony of zingy heat
and tickling sweet in this variety
had our taste buds singing. Only
140 calories per serving!
$4 per 6 oz, angiespopcorn.com
EXTREME CRUNCH
Mary’s Gone Crackers
Chipotle Tomato Pretzels
Yes, you can start eating pretzels
again! Made with a variety of grains
and seeds and kissed with a touch
of natural chipotle and tomato
flavor, these crunchy, gluten-free
munchies are not only tasty but
also 100% guilt-free. $5 per
7.5-oz bag, marysgonecrackers.com
NATURE'S CANDY
Newman’s Own
Organic Raisins
Organic raisins are a longtime
CE favorite for eating out of
hand, baking and even topping
salads. We love these individual-
sized packs for throwing into
your purse for on-the-go
snacking! $4 per 14 minis,
newmansownorganics.com
BEST
BUTTERS
Perfect as a snack or for use in
cooking, these butters are all free of
additives and preservatives, and are
100% delicious!
MOST UNIQUE
Artisana Raw 100% Organic
Pecan Butter
When a box of these scrumptious
pecan butters came into the office,
we were ready with our spoons!
Mixed with creamy cashews, this
butter is just heavenly. We love it in
sandwiches, smeared on apples or
even in our morning smoothies.
$13 per 8 oz, artisanafoods.com for retail locations
SQUEEZE ME!
Justin’s Maple Almond Butter
Justin’s Maple Almond Butter Squeeze Packs are
the perfect purse companion. Take them on the
go for unexpected famished
moments or squeeze onto
whole-wheat toast. Remember
to knead before opening to
reincorporate any oils that may
have separated.
$5 per 6 packets, justins.com
CHILDHOOD FAVORITE
Once Again Organic Creamy
Peanut Butter No Salt
As much as we love to have a variety of
nut butters in our pantries, we can never
turn our backs on this delicious child-
hood favorite. Made with only organic
peanuts, this classic butter has so many uses beyond
the old PB ’n’ jelly sandwich – we love to use it in
sauces, salad dressings, granola and baked goods.
$9 per 16 oz, onceagainnutbutter.com
CREAMY CASHEW
Woodstock All-Natural
Cashew Butter Unsalted
This smooth and creamy cashew
butter has a to-die-for nutty, rich taste
that makes it great for slathering on
whole-grain toast, rice cakes or for use
in recipes. As a bonus, it’s also a good
source of B vitamins, iron and zinc.
$14 per 16 oz, woodstock-foods.com
for retail locations
PEANUT-FREE
Wow Butter Crunchy
The perfect alternative to peanut
butter, this GMO-free organic soy
butter tastes just like the real thing,
is available in both crunchy and
smooth, and the label peels off to
reveal “peanut-free” stickers to attach
to your kid’s sandwich bag. Brilliant!
$6 per 17.6 oz, wowbutter.com for
retail locations
APRIL/MAY 2014 Clean Eating 67
clean choice awards
SUPER
TIME-SAVERS
From soups to frozen veggies, these
shortcut items were selected to make
the most of your time in the kitchen.
TWO-MINUTE SOUP
Fig Food Co. Chickpea,
Tomato & Thyme Soup
For a quick meal, turn to this
Italian-inspired broth of tomato,
spelt, extra-virgin olive oil, thyme
and organic veggies such as car-
rots, parsley and celery. It takes
just 2 minutes to microwave, so
you can have lunch or dinner
ready in a flash. $4.50, figfood.com
HOUSEHOLD
GOODS
A clean home starts with nontoxic
household products that are kind to
mother earth, your family's growing
bodies and furry companions.
PURE & NATURAL
Nellie’s All-Natural Laundry Soda
It doesn’t get simpler than this hypoallergenic,
unscented laundry soda – it’s con-
centrated, so 1 tablespoon is all you
need, even for a larger load. Try it on
your kids’ clothes or for anyone with
sensitive skin. We also love having
their retro-style packaging sitting on
top of our washing machines! $19
per 100 loads, nelliesallnatural.com
CLEAN IN A JIFFY
Mrs Meyer's Clean Day
Basil Glass Cleaner
This ammonia-free glass cleaner,
comprised of 99% naturally derived
ingredients, leaves behind a streak-free,
sparkly finish on glass surfaces, mirrors,
windows and even eyeglasses. The
subtle basil scent it leaves behind is
nothing to complain about either!
$5, mrsmeyers.com
PRETTIEST PACKAGING
J.R. Watkins Naturals Pomegranate
& Acai Moisturizing Dish Soap
This cleaning workhorse removes grease,
odor and food bits from your dishes
while its heavenly, fruity scent makes it
a pleasure to use, too. And after all that
washing, it contains natural ingredients
such as vitamin E, aloe and glycerin
to keep your hands moisturized and
smooth. $5, jrwatkins.com
68 Clean Eating APRIL/MAY 2014
MAKE TACO NIGHT A CINCH
Amy’s Organic
Traditional Refried Beans
For a quick and easy family meal
without compromising taste or
nutrition, these refried beans are a
wonderful help. Simply heat right
out of the can, stir in additional
seasonings if you like and pop
into tortillas with all the fixings!
$3.50, amys.com for retail locations
DO THE DIP
Better Bean Company
Wholly Chipotle Bean Dip
A skillet-sautéed medium-heat dip, this chipotle-
and-lime-flavored bean spread goes with almost
anything and can be
served warm or cold. We
love spooning this dip over
tacos, eggs and toast, but
the options are endless.
$4, betterbeanco.com
GRIME BUSTER
Method Bathroom Cleaner
Made with naturally derived plant-based
ingredients that eliminate grime and
dissolve soap scum, this bathroom
cleaner disinfects tubs and tiles like
it's no one’s business, leaving behind
a pleasant, invigorating mint scent.
$5, methodhome.com
LUSCIOUS LAVENDER
Nellie’s All-Natural Dryerballs
Less wrinkling, shorter drying time
and great-smelling clothes – these
dryerballs are a win-win-win! We
tried and loved them with the
lavender fragrance sticks (sold sepa-
rately), scented with 100% lavender
essential oil, so you know you’re not
breathing in any nasty synthetics.
$20, nelliesallnatural.com
LATHER OF LUXURY
Caldrea Black Coriander
Lime Hand Soap
The name may sound a bit unusual,
but this hand soap’s ability to zap stub-
born cooking odors that cling to digits
and sweep you off your feet to a magi-
cal land of enchanted forests is beyond
compare. We dare you to count how
many visitors ask where you got it!
$18, caldrea.com
SAY GOOD-BYE TO STREAKS
If You Care Dishwasher Tablets
Keep your dishes shiny and streak-
free without worrying about toxic
residues. These tabs are super
concentrated to get out as much
grime as conventional dishwash-
er products – but they’re free of
chlorine and phosphates.
$9 per 40 tablets, ifyoucare.com
EAT THE RAINBOW
Earthbound Farm Frozen
Organic Rainbow Chard Blend
Add some colorful nutrition to your dinner plate
with this blend of rainbow Swiss chard. A mere
1/3-cup serving is full of essential
vitamins, providing 100% of
your DV of vitamin A, in addition
to being a good source of
vitamin C, iron and calcium.
$3.50, ebfarm.com
READY TO COOK
Nasoya Organic Cubed
Super-Firm Tofu
Save a step and pick up a package
of presliced and cubed organic,
GMO-free super-firm tofu. Have
dinner on the table in no time by
adding this rich protein source to
stir-frys, soups, salads, wraps and
pizzas. $2.50, nasoya.com for
retail locations
PLANT-BASED POWER
Better Life Simply Floored
Natural Floor Cleaner
Created by two dads looking for nontoxic
cleaning products they could safely use
around their kids, this line of cleaners con-
tains no dyes, synthetic fragrances, sulfates
or petroleum-based cleaning agents. It
works wonders to get floors shiny with a
light, fresh scent of mint and citrus essential oils.
$7, cleanhappens.com
THE CLEANEST CLEAN
Zero Xeno Multi-Purpose
Natural Cleaner
Despite the pervasive green movement,
finding household products made with
food-grade ingredients sans hormone
disruptors and packaged in BPA-free
material remains tricky. With orange,
olive, coconut and lemon oils, this kid-
and-pet-safe gem fits the bill – and
smells divine too! $9.50, zeroxeno.com
BE CHEMICAL-FREE
Vaska Liquid Laundry Detergent
Clean clothes while keeping your skin, garments
and home perfectly safe. Vaska laundry
detergent beats leading brands in
clinical studies 75% of the time on
tests for odors, stains and grime, and
100% of the time for chemicals such
as dyes, binders, toxins and pollutants.
$13 per 42 oz, vaskahome.com for retail
locations
PREP YOUR PRODUCE
Rebel Green Fruit & Veggie Clean
Cleaning your produce is important
to remove pesticides, waxes and
other chemicals, particularly if you buy
conventional produce. This formulation
contains ingredients such as lemon and
lime extract, as well as grapefruit seed
extract to help remove residues.
$7, rebelgreen.com
 CE STAFF PICK: VASKA LIQUID LAUNDRY DETERGENT
"It was a pleasant surprise to discover that this natural laundry
detergent cleans just as well as conventional ones, but without
the added chemicals that can irritate those with sensitive skin."
– LAURA SCHOBER, RESEARCH AND COPY CHIEF

Give individual fruits a spray and

then rinse well, or add to a large
bowl of water to soak produce
before rinsing.

APRIL/MAY 2014 Clean Eating 69

clean choice awards
GOURMET
GOODIES
Eating clean doesn't mean sacrificing
the finer things, and with a purer diet,
your taste buds will be better primed to
enjoy them. Go ahead and indulge!
CHERRY DRIZZLE
Lucini Dark Cherry
Balsamico Artisan Vinegar
This fruity balsamic vinegar infuses the
luscious flavor of dark summer cherries
and the natural sweetness of gran
balsamico made from Italian grapes.
Drizzle over chicken, grilled salmon or
whatever lean protein tickles your fancy!
$15, lucini.com
CHILEAN SPECIALTY
Santiago Limited Edition
Olive Oil
If you’re looking for an olive oil that
truly shines, this Chilean Limited
Edition Olive Oil is just the ticket.
Grown between the Andes and
the Pacific using only sustainable
agricultural practices, this spectacular-
tasting oil is well worth the splurge.
$11 to $13, olisur.com
A TASTE OF SPAIN
Iberia Spanish
Queen Olives
Plump, tart and with just the right
amount of saltiness, these luxurious
olives are a treat to eat on their own
or to add pizzazz to your favorite
salads, pastas or main dishes.
$5, iberiafood.com for retail locations
SHOWSTOPPER
Simple & Crisp Pear
Organic, gluten-free and too
pretty for words, top these
conversation starters with
organic cheese or delicious
spreads and serve with your
favorite organic wines at
your next cocktail party.
$5, simpleandcrisp.com
SKINNY DIP
Salt Sisters Mediterranean Dip
It doesn’t get any easier or more
authentic tasting than this. Open
the unprocessed and unrefined
dip blend, add to your favorite
sour cream or Greek yogurt, enjoy,
refrigerate and enjoy some more.
A gourmet-tasting dip that takes
seconds to prepare. $4 per 1 oz,
saltsistersonline.com
70 Clean Eating APRIL/MAY 2014
FINE WINE
Domaine Carneros
2011 Estate Pinot Noir
With its silky-smooth mouthfeel, fruity
taste and organic designation, Domaine
Carneros won our accolades for the
second year in a row with its 2011 Estate
Pinot Noir. Pair with beef, poultry, pork
or salmon. $35, domainecarneros.com
PURE DECADENCE
Alter Eco Dark Mint
Organic Chocolate
This fresh-tasting and silky, melt-
in-your-mouth dark chocolate
disappeared within 5 minutes
upon arriving at the Clean Eating
offices. We’re not going to tell
you how many people we are.
Enough said. $4 per 2.82-oz bar,
alterecofoods.com
INFUSED SALT
Simply Organic
Grind to a Salt Blend
This magical blend of sea salt studded
with garlic, onions, red chiles and black
pepper makes the perfect addition to
nearly any dish. This is one seasoning
that will not expire before you can
use up every granule! $7 per 4.76 oz,
simplyorganic.com
DRINKS
Forget about heavily sweetened
sodas – whether you like to quench
your thirst with sparkling water, natural
juices or tea, we've got you covered for
all of your drink needs.
MINTEA
Honest Tea Moroccan Mint
Green Tea
Minty fresh, mild and never bitter,
not only is this tea packaged beauti-
fully, but it also lingers on the taste
buds long after each sip. Keep a few
on hand for guests or for a guiltless
reward after a long day’s work.
$2, honesttea.com for retail locations
KICK IN THE PANTS
Kicking Horse
Kiss Ass Coffee
Start your day like a Thor-
oughbred out of the gates
and ready for a win. This full-
bodied dark roast is a perfect
blend of organic Indonesian
and Central American beans.
$11, kickinghorsecoffee.com
JET PACK
I Am Energized
Pass on artificial canned energy
boosters in favor of this natural blend
of caffeine, black tea, yerba mate,
guarana and vitamins B3, B5, B6 and
B12. We were pleasantly surprised
by the jitter-free jolt of energy and
mental focus it provided – and zero
crash! $3.50 per 2.5 fl oz, thinkiam.com
CALMING CHAMOMILE
Celestial Seasonings
Chamomile Herbal Tea
With notes of sweet apple, this chamomile herbal
tea is the perfect workday companion to keep you
relaxed and satisfied. It con-
tains a blend of chamomile
flowers from around the
world, with flavor notes that
range from floral to earthy.
$3, celestialseasonings.com
DELICATE DECAF
Heights Honeybush
Blackberry Iced Tea
Naturally caffeine-free, this iced tea is a
slow-brewed, mildly sweet drink made
from organic wild blackberry. It’s the
perfect cool beverage to ease you into
spring after the wrath of winter weather.
$3, honeybushhealth.com
ANTIOXIDANT PUNCH
Drink Chia
Lemon Blueberry
A seed-studded drink bursting with
iron, protein, omega-3s, fiber and
more calcium than milk, this tasty
beverage is an antioxidant power-
house and it’s fun to drink! $3.50,
drinkchianow.com
LASER FOCUSED
Choice Organic Teas Mental Focus
When deadlines are looming, we turn to this tea
for a bit of focus and clarity. This herbal brew will
keep you humming along all day
thanks to the flavors of ginkgo leaf
(which improves blood flow to the
brain) and gotu kola (a meditation
enhancer) along with hints of lem-
ongrass, peppermint and licorice
root. $5, choiceorganicteas.com
ONE-INGREDIENT WONDER
Blue Monkey
Mango Juice
Smooth and velvety, this
delicately flavored juice quickly
became a favorite among CE
editors. The best part? It has only
one ingredient: mango juice.
$2.50, bluemonkeydrinks.com

DAIRY &
DAIRY-FREE
ALTERNATIVES
Our picks are based on taste and also on
how the dairy (and non-dairy alternatives)
are produced.
DREAMIEST BUTTER
Kerrygold Pure Irish Butter Unsalted
Grass-fed, no growth hormones and out-of-this-
world delicious, butter doesn’t get any dreamier
than this! A higher fat content is a bonus for bakers
looking for the ultimate flaky pastry.
Kerrygold also has a wide variety of
sumptuous cheeses made from
the milk of grass-fed cows.
$5.50 per 8 oz, kerrygoldusa.com
for retail locations
LUSCIOUS CREAM
Green Valley Organics
Lactose-Free Sour Cream
Great news for those who are
lactose intolerant! This rich and
creamy sour cream is actually free of the L-word.
But you don’t have to be lactose intolerant to
enjoy this product – in fact, this sour cream is
so delicious that one unnamed CE editor was
caught eating it by the spoonful! $3.50 per 12 oz,
greenvalleylactosefree.com for retail locations
RICH & ROBUST
Daisy Brand
4% Cottage Cheese
It’s all about mouthfeel when it
comes to cottage cheese, and
this variety does not disappoint.
Thick, luscious and never runny,
it’s the perfect addition to clean
lasagna or as a perfectly simple
protein-rich start to the day.
$4 per 24 oz, daisybrand.com
TOP-SHELF GREEK
FAGE Total Plain
Creamy, luscious and oh-so-
smooth, this whole-fat Greek
yogurt – a boon for heart and
muscle health – is delightful
in recipes and is a full-bodied
dream on its own.
$2 per 7 oz, usa.fage.eu
CRÈME DE LA CRÈME
Horizon Organic Half & Half
Add a luxurious splash of silky organic
half-and-half to your favorite coffee or
tea and taste the remarkable difference
of a pure blend of milk and cream and
no added ingredients. $3.50 to $4.50,
horizondairy.com for retail locations
SOY GOOD
Edensoy Organic
Vanilla Soymilk
Finding a milk alternative is no easy
feat – just ask the editors of Clean
Eating! After years of searching
high and low, we can easily say
this is the cleanest one on the
market. Try it steamed in coffee!
$3, edenfoods.com
CLEAN
SWEETENERS
At Clean Eating, all of our recipes use
only natural, unrefined sweeteners,
such as these wholesome picks.
YOUR MUST-HAVE HONEY
Wholesome Sweeteners
Organic Raw Honey
Honey that hasn’t been pasteurized is chock-full
of good-for-you enzymes and antioxidants. We
love this brand for its nuanced flavor
and extra-thick texture – it’s a
wonderful replacement for sugar
in anything from desserts to salad
dressings and sauces. $9 per 16 oz,
wholesomesweeteners.com
BEST MAPLE
Vermont Pure Maple Syrup
Their tagline is “There’s nothing else
like it in the world,” and with accolades
coming from a few Canadians who’d
get burned at the stake for admitting
it, we’ll concede that it’s pretty darned
close. Like a famous hot sauce most
of us know, we put this stuff on every-
thing! $15 per 32 oz, vermontmaple.org
for retail locations
TOUT SWEET!
Pyure Organic Stevia Sweetener
We know all too well how hard it is to track
down a clean sweetener with the
right consistency and no aftertaste,
so we were thrilled to learn that
Pyure Organic Stevia Sweetener
contains no added fillers and uses
only the finest stevia leaves. Its pure
taste proves it. $8 per 80 packets,
pyuresweet.com
NATURE’S SUGAR
Bob’s Red Mill Date Sugar
A most versatile sweetener,
date sugar is made simply from
dehydrated ground dates. We
recommend sprinkling this
over cereal or oatmeal, or using
it in baked goods as a clean
substitution for brown sugar.
$14 per 24-oz bag, bodsredmill.com
BAKING
Clean baking requires a few tools
of the trade. Check out some of our
must-haves for your baking shelf.
NUTTY FOR BAKING
Bob’s Red Mill
Hazelnut Meal/Flour
A great alternative for those who
are gluten-free or looking for
lower-carb options for cookies,
muffins and pies, this aromatic
flour can be used on its own or
combined with other flours or
nut flours. $13 per 14 oz,
bobsredmill.com
GLUTEN-FREE STAPLE
Pamela’s Artisan Flour Blend
Free of common allergens, this gluten-
free flour blend combines ingredients
such as rice flours, tapioca, arrowroot
and sorghum. It’s a great replacement
for wheat flour in both sweet and savory
recipes – check their website for ideas
and instructions on how to use it.
$11.50 per 4 lb, pamelasproducts.com
SO PURE
Simply Organic
Madagascar Vanilla Extract
A wonderful addition to protein
pancakes and all your favorite clean
baked goods, this vanilla is rich,
fragrant, exotic and anything but
plain. $5.50 per 2-oz bottle,
simplyorganic.com
SPROUTED WHEAT
King Arthur Organic Sprouted
Whole Wheat Flour
Made from dried sprouted wheat
berries that are ground into flour,
this sprouted whole-wheat flour is
one of our favorite baking discoveries
this year. Sprouted grains contain vita-
mins and enzymes that enhance the
digestibility of wheat. Try it to make pizza crust
or baked goods. $9 per 2 lbs, kingarthurflour.com
BETTER BAKING
Equal Exchange Bittersweet
Chocolate Chips (70% Cacao)
Equal Exchange bittersweet chocolate chips, sourced
from fair trade organic cacao, are an excellent choice
for baked good recipes such as cookies, brownies
and pancakes because of their rich
taste and sustainable production.
A winner in our books! $5.50 per
10 oz, equalexchange.coop
APRIL/MAY 2014 Clean Eating 71
budget recipes // savvy shopper

The
Flavors
of the World
IN 5 BUDGET MEALS
Discover the warm spices of India, smoky
chipotle notes of Mexico, tropical fruits of South
America, rich, buttery flavors of Italy and the
refreshing herbs and spices that make Israeli
food so crisp and satisfying – all in one week!
BY DINA CHENEY, FOOD PHOTOGRAPHY BY GIBSON & SMITH

Indian
Lentil Burgers
(see recipe, p. TK)

-
These Indian
ir ed b u rg er s
insp
and thei r
FOOD STYLING BY MARIANNE WREN

ango
superfresh m ss
ey co st le
chutn
th an $5 fo r a
family of fo u r!

72 Clean Eating APRIL/MAY 2014


MONDAY
COST PER
PL ATE
$2.62
I PE
L REC
FU L .49
$10
Grilled Za’atar Chicken Pitas
WITH CILANTRO HUMMUS
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 50 MINUTES.
Za’atar, a Middle Eastern spice mix made of
dried herbs and seeds such as sumac, thyme
and sesame, is the seasoning du jour, popping
up on menus in the hottest restaurants. Here,
we make our own to flavor lemon-kissed
chicken, which pairs perfectly with cilantro
hummus and tangy pickled radishes.
INGREDIENTS:
• 5 large cloves garlic, divided
(NOTE: Roughly chop 3 cloves; leave
2 cloves whole.)
• 2 tbsp plus 2 tsp fresh lemon
juice, divided
• 1 tbsp plus 2 tsp safflower oil, divided
• ¼ tsp ground sumac
• ¼ tsp ground thyme
• ¼ tsp plus 1/8 tsp ground
coriander, divided
• ¼ tsp plus 1/8 tsp ground cumin, divided
• 12 oz boneless, skinless chicken cutlets
• 1 cup BPA-free canned unsalted chick-
peas, drained and rinsed
• ¼ cup plus 1 tbsp low-sodium
chicken broth
• ¼ cup fresh cilantro leaves,
coarsely chopped
• ½ tsp sea salt, divided
• 1/8 tsp fresh ground black pepper
• ½ tsp toasted sesame seeds, optional
• 4 small reduced-sodium whole-grain
pitas, warmed and split
PICKLED RADISHES
• ½ cup apple cider vinegar
• 1 tbsp plus 1 tsp raw honey
• 1 pinch sea salt
• 6 whole cloves
• 6 whole black peppercorns
• 9 small radishes, trimmed and
thinly sliced
INSTRUCTIONS:
ONE: In a medium baking dish, whisk
3 cloves roughly chopped garlic, 2 tbsp
lemon juice, 1 tbsp oil, sumac, thyme and
¼ tsp each coriander and cumin until well
blended. Add chicken and turn several
times to coat. Set aside to marinate at
room temperature for 30 minutes.
TWO: Meanwhile, prepare radishes: In
a small saucepan, whisk vinegar, honey,
1 pinch salt and ½ cup water. Add
cloves and peppercorns, bring to a
boil and cook for 1 minute. In a medium
heat-proof bowl, add radishes. Pour
vinegar mixture over top and let sit
at room temperature for at least 20
minutes. Drain.
THREE: Meanwhile, prepare hummus:
In a food processor, pulse remaining
2 whole cloves garlic until finely
chopped. Add chickpeas, broth, cilantro,
remaining 2 tsp lemon juice, 1 tsp oil, 1/8
tsp each coriander and cumin, ¼ tsp salt
and ground black pepper. Process until
smooth. Refrigerate until needed.
FOUR: Scrape and discard garlic from
chicken and season chicken with
remaining ¼ tsp salt. Brush a grill pan or
grill with remaining 1 tsp oil and heat on
medium-high. Add chicken and cook,
turning once, until golden and cooked
through, 4 to 5 minutes per side.
FIVE: Divide chicken, radishes, hummus
and sesame seeds (if using) among pitas.
NUTRIENTS PER SERVING (1 PITA WITH
FILLINGS):
CALORIES: 173, TOTAL FAT: 8 g, SAT. FAT: 3.5 g,
MONOUNSATURATED FAT: 3 g, POLYUNSATURATED
FAT: 1 g, CARBS: 9.5 g, FIBER: 2 g, SUGARS: 3 g,
PROTEIN: 15.5 g, SODIUM: 453 mg,
CHOLESTEROL: 238 mg
COST TPE R
P L A E
TUESDAY
$2.37 FULL REC IPE
$9.47
Lime Butter Cod
WITH TROPICAL PINEAPPLE SLAW
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
This light and lively meal captures the spirit of
South America with its clever use of sweet tropical
fruits, savory fish and crisp jicama. Freshness is key
when it comes to the slaw, so pick a ripe, juicy pine-
apple (look for ones with bright green leaves
and a firm shell).
INGREDIENTS:
• ¼ red onion, thinly sliced
• 1 lb boneless, skin-on cod fillet, cut into four equal
portions and patted dry
• ½ tsp sea salt, divided
• ¼ tsp plus 1 pinch chipotle chile powder, divided
• ¼ tsp ground cumin
• 2 tsp safflower or olive oil
• 1 small jicama, peeled and cut into matchsticks
• ¼ fresh pineapple, peeled, cored and
cut into matchsticks
• 1 tsp lime zest
• 2 tbsp plus 2 tsp fresh lime juice, divided
• 2 tbsp fresh cilantro leaves, finely chopped
• 2 tsp organic unsalted butter
INSTRUCTIONS:
ONE: In a small bowl, add onion and enough cold
water to cover. Let soak for 10 minutes. Drain and
set aside. (TIP: To cut back on raw red onion’s
harsh taste, soak it in water before adding to your
recipes!)
TWO: Season cod with ¼ tsp each salt, chile
powder and cumin. In a medium nonstick skillet,
heat oil on medium. Add cod skin side down and
cook undisturbed until golden brown, about
5 minutes.
THREE: Meanwhile, prepare slaw: In a medium
bowl, combine jicama, pineapple, lime zest,
2 tbsp lime juice, cilantro, onion and remaining
¼ tsp salt and 1 pinch chile powder; toss
to combine.
FOUR: Carefully flip cod and cook for 2 more
minutes. To skillet, add remaining 2 tsp lime juice
and butter and cook until butter melts. With a
spoon, baste cod by spooning butter mixture over
top. Cook until cod is opaque throughout, about
2 more minutes. Serve with slaw.
NUTRIENTS PER SERVING (3 OZ COD AND ¼ OF SLAW):
CALORIES: 375, TOTAL FAT: 8 g, SAT. FAT: 4 g, MONOUNSATURATED
FAT: 3 g, POLYUNSATURATED FAT: 0 g, CARBS: 45 g, FIBER: 10 g,
SUGARS: 13 g, PROTEIN: 31 g, SODIUM: 514 mg, CHOLESTEROL: 66 mg
APRIL/MAY 2014 Clean Eating 73
budget recipes // savvy shopper

E WEDNESDAY
FU LL R EC IP
$12.68

COST PER
PL ATE
$3.17

Mexican-Style
Stuffed Bell
Peppers
SERVES 4. HANDS-ON TIME: 35 MINUTES.
TOTAL TIME: 1 HOUR, 15 MINUTES.
Mexican food often gets pegged being
unhealthy, but our Mexican-style stuffed bell
peppers prove the contrary! We’ve doubled up
on fiber-rich beans and sweet corn while still
packing in juicy beef, so you get all the flavor
with less fat. Serve with lime wedges and brown
rice or quinoa.
INGREDIENTS:
• 4 large red and/or green bell peppers
• 1½ tsp safflower or olive oil, divided
• 8 oz extra-lean ground beef
• 1 cup finely chopped red onion
• ½ tsp ground cumin
• ½ tsp ground coriander
• ½ tsp sea salt
• ¼ tsp chipotle chile powder
• 3 cloves garlic, minced
• 1 15-oz BPA-free can unsalted black or
pinto beans, drained and rinsed
• 1 cup fresh or frozen corn kernels, thawed
• 2 tbsp unsalted tomato paste
• 2 tsp fresh lime juice
• Chopped fresh cilantro leaves for
garnish, optional
INSTRUCTIONS:
ONE: Preheat oven to 400˚F. With a paring
knife, carefully trim bottoms of peppers so
they stand upright; do not cut through flesh.
Slice off tops and remove and discard stems;
finely chop tops and set aside. and chile powder. Sauté, stirring often, until
softened, about 4 minutes. Add garlic and
TWO: Carefully insert a paring knife into
sauté for 1 more minute. Stir in beans, corn,
cavities of peppers and trim away seeds and
tomato paste, lime juice and beef. Reduce
membranes from insides. Wrap each pep-
heat to medium-low and cook, stirring, for
per in foil and arrange upright in an 8-inch
5 to 6 more minutes.
square baking dish. Bake until slightly soft-
FIVE: Brush bottom of 8-inch square baking
ened, about 20 minutes. Remove from foil
and set aside until cooled slightly. Reduce dish with remaining ½ tsp oil. Stand peppers
oven heat to 350˚F. cavity side up in dish. Spoon beef mixture
into peppers, packing tightly. Cover with
THREE: Meanwhile, in a medium nonstick
foil and bake until peppers are tender and
skillet, heat 1 tsp oil on medium. Add beef
filling is heated through, about 35 minutes.
and sauté, breaking up with a wooden
Garnish with cilantro (if using).
spoon, until cooked through, about 8 min-
utes. Remove beef from skillet, cover and set NUTRIENTS PER SERVING (1 STUFFED PEPPER):
aside; keep skillet on medium heat. CALORIES: 237, TOTAL FAT: 8 g, SAT. FAT: 2 g, MONO-
UNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 3 g,
FOUR: To skillet, add reserved chopped CARBS: 17 g, FIBER: 3.5 g, SUGARS: 4 g, PROTEIN: 26 g,
pepper tops, onion, cumin, coriander, salt SODIUM: 482 mg, CHOLESTEROL: 62 mg

74 Clean Eating APRIL/MAY 2014

 ER
COST PT E
P L A
$2.70
THURSDAY FULL REC IPE
$10.79
Chicken Picatta
WITH LEMON BUTTER SAUCE &
GARLIC- SAUTÉED BROCCOLI
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 35 MINUTES.
This classic Italian dish blends salty, buttery and
tart flavors in one quick and easy meal. Tradition-
ally, chicken piccatta is breaded, but we’ve cut the
carbs (and saved you a step!) by simply tossing
the seared breasts in a creamy citrus butter sauce.
INGREDIENTS:
• 1 lb boneless, skinless chicken cutlets,
patted dry
• ½ tsp sea salt, divided
• ¼ tsp fresh ground black pepper
• 1 tbsp safflower oil, divided
• 6 large cloves garlic, crushed, divided
• 4 cups chopped broccoli florets
(NOTE: Cut into 1-inch florets.)
• 1/8 tsp red pepper flakes
• ½ cup low-sodium chicken
broth, divided
• 1¼ tsp arrowroot powder
• 1 large shallot, minced
• Juice of 2 oranges
• Juice of ½ large lemon
• 1 tbsp capers
• 1 tbsp organic unsalted butter
INSTRUCTIONS:
ONE: Season chicken with ¼ tsp salt and
black pepper. In a large skillet, heat 2 tsp oil
on medium-high. Add 3 cloves garlic and
sauté, stirring frequently, until fragrant, about
1 minute. Add chicken and cook, turning
once, until golden brown, 3 to 4 minutes per
side. Remove chicken and garlic from skillet
and cover to keep warm; set skillet aside.
TWO: In a separate medium nonstick skillet,
heat remaining 1 tsp oil on medium. Add
LIFESTYLE IMAGE RIDO/SHUTTERSTOCK.COM
remaining 3 cloves garlic and sauté, stirring
frequently, until fragrant, about 1 minute. Add
broccoli, 1/8 tsp salt and pepper flakes and
sauté until broccoli is bright green, about
4 minutes. Reduce heat to medium-low and
add 2 tbsp water. Simmer until broccoli is
tender-crisp, about 3 more minutes.
THREE: Meanwhile, in a small bowl, whisk
2 tbsp broth and arrowroot powder until
smooth; set aside. Return large skillet to medi-
um-high heat. Add shallot and sauté, stirring
often, for 1 minute. Add remaining 6 tbsp broth,
orange juice, lemon juice, capers and remaining
1/8 tsp salt and simmer, stirring up browned bits
from bottom, for 1 minute. Whisk in arrowroot
mixture and butter and cook, stirring, until
butter melts. Return chicken to skillet, turning
to coat. Cover and reduce heat to medium-low.
Simmer until sauce thickens and chicken is
cooked through, about 3 more minutes.
FOUR: Divide chicken among serving plates
and top with sauce. Serve with broccoli.
NUTRIENTS PER SERVING (3 OZ CHICKEN WITH
SAUCE AND ¼ OF BROCCOLI):
CALORIES: 302, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUNSATU-
RATED FAT: 6 g, POLYUNSATURATED FAT: 2 g,
CARBS: 18 g, FIBER: 3 g, SUGARS: 9 g, PROTEIN: 33 g,
SODIUM: 567 mg, CHOLESTEROL: 108 mg
PE R
COST T
PL A E FU LL RE CI PE
FRIDAY
$1.21 $4.84
Indian Lentil
Burgers
WITH MANGO CHUTNEY
SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
Inspired by the bold flavors of dal, the tradi-
tional Indian lentil dish, our hearty vegetarian
patties are delicious served on their own or
with warm whole-grain naan bread – just be
sure to top them with our addictive sweet-tart
mango chutney!
INGREDIENTS:
• 1 tsp safflower oil, divided
• ½ cup finely chopped red onion, divided
• 3 cloves garlic, divided (NOTE: Mince
1 clove; leave 2 cloves whole.)
• ¾ cup frozen mango chunks, thawed
• 2 tbsp apple cider vinegar
• 1 tbsp raw honey
• ½ tsp garam masala, divided (TIP: Look
for this Indian spice blend in the ethnic
section of your supermarket, or in specialty
grocery stores.)
• ½ tsp sea salt, divided
• 1 15-oz BPA-free can unsalted lentils,
drained and rinsed
• 1 egg, lightly beaten
• ½ cup whole-wheat panko breadcrumbs
• ½ cup packed peeled and grated carrot
• ¼ cup coarsely chopped fresh cilantro
leaves, plus additional for garnish
• 3 tbsp unsalted tomato paste
INSTRUCTIONS:
ONE: Prepare chutney: In a small, heavy
saucepan, heat ¼ tsp oil on medium. Add
¼ cup onion and sauté, stirring frequently,
for 1 minute. Add 1 minced clove garlic and
sauté for 1 more minute. Stir in mango, vin-
egar, honey, ¼ tsp garam masala, 1/8 tsp salt
and 2 tbsp water. Increase heat to medium-
high and simmer, mashing mango with the
back of a wooden spoon, until thickened,
about 5 minutes.
TWO: Meanwhile, in a food processor,
pulse remaining 2 whole cloves garlic until
minced. Add remaining ¼ cup onion, lentils,
egg, bread crumbs, carrot, ¼ cup cilantro,
tomato paste and remaining ¼ tsp garam
masala and ¼ plus 1/8 tsp salt. Pulse just until
mixture comes together, about 10 seconds.
Transfer to a large bowl and use your hands
to shape mixture into 4 equal patties. With
your thumb, form a slight indent in the
center of each.
THREE: In a medium nonstick skillet, heat
remaining ¾ tsp oil on medium-high. Add
patties and cook, using a spatula to flatten
slightly, until golden, about 3 minutes per
side. To serve, top patties with chutney and
garnish with additional cilantro.
NUTRIENTS PER SERVING
(1 PATTY AND ¼ OF CHUTNEY):
CALORIES: 263, TOTAL FAT: 10 g, SAT. FAT: 1 g, MONO-
UNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 5 g,
OMEGA-3S: 1,510 mg, OMEGA-6S: 520 mg, CARBS: 22 g,
FIBER: 5 g, SUGARS: 7 g, PROTEIN: 21.5 g, SODIUM: 421 mg,
CHOLESTEROL: 18 mg
APRIL/MAY 2014 Clean Eating 75
budget recipes // savvy shopper

LIFESTYLE PHOTO MONKEY BUSINESS IMAGES/SHUTTERSTOCK.COM

This handy
will
shopping list
yo ur tr ip to
make
e gr oc er y st ore a
th
tear
cinch. Simply
of f and bring
with you!

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

 1 head garlic $0.49  ¼ red onion $0.23  4 large red and/or  16 oz boneless,  ¼ red onion $0.23
 1 lemon $0.55  16 oz boneless, green bell peppers skinless chicken cutlets  3 cloves garlic $0.23
skin-on cod fillet $6.71 $7.90 $5.96
 12 oz boneless,  ¾ cup frozen
skinless chicken  1 small jicama $1.05  8 oz extra-lean  1 head garlic $0.49 mango chunks $0.82
cutlets $4.47 ground beef $1.63  13 oz broccoli $2.50
 ¼ fresh pineapple  1 15-oz BPA-free can
 9 small radishes $0.99 $0.63  ½ red onion $0.46  1 large shallot $0.53 unsalted lentils$1.50
 1 15-oz BPA-free can  2 limes $0.66  3 cloves garlic  2 oranges $0.53  1 egg $0.45
unsalted chickpeas $0.23
 1/8 bunch fresh  ½ large lemon $0.28  ½ cup whole-wheat
$1.50 cilantro $0.19  1 15-oz BPA-free can panko breadcrumbs
unsalted black or  1 tbsp capers $0.50
 1/3 bunch fresh $0.92
cilantro $0.50 pinto beans $1.50
 ¼ large carrot $0.19
 4 small reduced- Total: $9.47  6 oz frozen corn
kernels $0.45 Total: $10.79  1/3 bunch fresh
sodium whole- cilantro $0.50
grain pitas $1.99  1 lime $0.51
PANTRY STAPLES PANTRY STAPLES
Total: $10.49  Sea salt
Total: $12.68  Sea salt Total: $4.84
 Chipotle chile powder  Fresh ground
 Ground cumin black pepper
PANTRY STAPLES
PANTRY STAPLES  Safflower or olive oil PANTRY STAPLES  Safflower oil
 Safflower oil
 Safflower oil  Organic unsalted  Safflower or olive oil  Red pepper flakes
 Apple cider vinegar
 Ground sumac butter  Ground cumin  Low-sodium
chicken broth  Raw honey
 Ground thyme  Ground coriander
 Arrowroot powder  Garam masala
 Ground coriander  Sea salt
 Organic unsalted  Sea salt
 Ground cumin  Chipotle chile powder
butter  Unsalted tomato paste
 Apple cider vinegar  Unsalted tomato paste
 Raw honey
 Sea salt
 Whole cloves
 Whole black
peppercorns
 Low-sodium
chicken broth
 Fresh ground
black pepper

76 Clean Eating APRIL/MAY 2014

 meal plan // recipes
IMAGES PRESSMASTER/SHUTTERSTOCK.COM, WAVEBREAKMEDIA/SHUTTERSTOCK.COM, OLIVEROMG/SHUTTERSTOCK.COM, YAN LEV/SHUTTERSTOCK.COM, ANDY DEAN PHOTOGRAPHY/SHUTTERSTOCK.COM, MONKEY BUSINESS IMAGES/SHUTTERSTOCK.COM, FOOD PHOTOGRAPHY BY LAURA WRIGHT

more
We have l plans
mea
healthy hopping
ys
and eas
ne! Visit
lists o li ag.com/
n
tingm
cleanea lanning.
me l-p
a

SPRING AHEAD
with our 14-Day
Energizing
MEAL PLAN
Your body’s eager for a fresh
start this spring, so give it
the love it deserves with
our two delicious weeks of
amazing meals, inspired by
the best flavors of the world!
BY HEATHER BAINBRIDGE, RD, CDN
RECIPE PHOTOGRAPHY BY LAURA WRIGHT

APRIL/MAY 2014 Clean Eating 77

recipes // meal plan

SHOPPING LIST: WEEK 1 MEAL PLAN: WEEK 1

PROTEINS & DAIRY WHOLE GRAINS MONDAY TUESDAY
 7 oz feta cheese  1 box whole-grain cereal
 6½ oz goat cheese (TRY: Ezekiel 4:9 Cinnamon Raisin 1 cup cereal with Berry Almond
Whole Grain Cereal) 1 banana, sliced, Yogurt: Mix 1 cup
 8½ oz part-skim mozzarella
cheese  1 box whole-grain crackers and ¾ cup milk each Greek yogurt
(TRY: Mary’s Gone Crackers and strawberries,
 1 16-oz container reduced-fat Original Seed Crackers) BREAKFAST 1 egg, hardboiled thawed; top with
ricotta cheese
 1 pkg whole-grain English 12 almonds, chopped
 ½ dozen eggs muffins (freeze 2 for Week 2)
 1 qt reduced-fat milk (1% or 2%)  1 bag tortilla chips (TRY: Corazo-
or unsweetened rice, almond or nas Lightly Salted Tortilla Chips)
soy milk
 1 box whole-grain crispbreads
 1 17.6-oz container reduced-fat
plain Greek yogurt (TRY: FAGE  1 box whole-grain linguine pasta
Total Classic)  1 pkg whole-grain wraps (freeze 13 crackers with 1 oz 13 crackers with
3 for Week 2) mozzarella 1½ tbsp almond
 35 oz boneless, skinless chicken
breasts (freeze 10 oz for Week 2)  1 box brown jasmine rice butter
 1 4-oz boneless pork chop SNACK
 2 5-oz boneless, skinless
NUTS, SEEDS & OILS
salmon fillets  2 oz raw unsalted almonds
 1 3-oz pouch wild albacore  3 oz raw unsalted pine nuts

CARROT STICKS IMAGE BRENT HOFACKER/SHUTTERSTOCK.COM, BANANA IMAGE MAYA MORENKO/SHUTTERSTOCK.COM, ORANGE IMAGE MAKS NARODENKO/SHUTTERSTOCK.COM
tuna (TRY: Wild Planet Wild  1 jar natural unsalted almond
Albacore Tuna) or peanut butter Greek Wrap: Mix 1 serving Smoky
 9 oz reduced-sodium, deli-fresh  1 bottle extra-virgin olive oil 3 artichokes, thawed Chicken with
sliced turkey breast (freeze 3 oz and chopped, 3 oz tuna,
 1 bottle olive oil Mango Pomegranate
for Week 2)
2 tbsp each chopped Chutney (leftovers,
VEGGIES & FRUITS EXTRAS carrot and Greek p. 82)
LUNCH yogurt, 1 tbsp each
 1 6-oz bag arugula  1 box whole-grain bars or all-
natural fruit bars (TRY: Lärabar) lemon juice and ½ cup cooked rice
 1 9-oz bag baby spinach chopped onion and
 1 8-oz carton low-sodium
 2 bunches fresh basil pinch oregano; arrange
vegetable broth
in 1 wrap with ¼ cup
 1 bunch fresh mint  1 bottle ground cinnamon arugula and 2 tbsp feta
 1 apple  1 bottle ground ginger
1 orange
 1 avocado  1 bottle red pepper flakes
 3 bananas  1 bottle dried oregano 2 carrots, sliced, 14 tortilla chips and
 1 grapefruit  1 bottle smoked paprika with ¼ cup hummus 1 carrot, sliced, with
 2 kiwi  1 bottle dried parsley 2 tbsp hummus
 3 lemons  1 bottle ground black pepper SNACK
 4 oranges  1 bottle ground cayenne pepper
 1 pomegranate  1 bottle coarse sea salt
 1 bunch asparagus  1 container unsweetened cocoa
 2 heads broccoli powder
 32 oz carrots  1 container whey protein powder 1 serving Smoky Middle Eastern
Chicken with Mango Chicken Kofta (see
 2 large heads garlic  1 jar raw honey Pomegranate recipe, p. 42)
 1 6-inch piece fresh ginger  1 container hummus Chutney (see recipe,
(freeze 1 3-inch piece for Week 2)  1 bottle apple cider vinegar p. 82; save leftovers)
 2 sweet onions (such as Vidalia)  3 10-oz bags frozen artichoke DINNER ½ cup cooked rice
 3 sweet potatoes hearts
 2 pints grape tomatoes  2 10-oz bags frozen mango
chunks Arugula Salad A
 2 16-oz bags frozen strawberries

WHAT ELSE DO YOU NEED? CALORIES: 1, 538, FAT: 45 g,
SAT. FAT: 12 g, CARBS: 199 g,
TOTAL FIBER: 36 g, SUGARS: 79 g,
NUTRIENTS PROTEIN: 93 g, SODIUM:
1,714 mg, CHOLESTEROL:
341 mg
CALORIES: 1,293, FAT: 59 g,
SAT. FAT: 8 g, CARBS: 115 g,
FIBER: 24 g, SUGARS: 56 g,
PROTEIN: 88 g, SODIUM:
883 mg, CHOLESTEROL:
113 mg
EVOO = extra-virgin olive oil
WEDNESDAY
Tropical Avocado
Smoothie: Blend
5 strawberries,
¼ avocado, peeled
and pitted, 1½ cups
milk, ½ cup mango
and ¼ cup protein
powder with ice
1 bar
Turkey Cheese Wrap:
In 1 wrap, add 3 oz
deli turkey, 1 oz
mozzarella,
¼ avocado, sliced,
¼ cup arugula, 2 tbsp
chopped tomatoes
and pinch black
pepper
1 orange
Goat Cheese &
Honey Crispbreads:
Top 2 crispbreads
with 1 oz goat cheese,
2 tsp honey and 1 tsp
pine nuts, dividing
evenly
Garlic Salmon B
1 sweet potato, baked;
top with 1 tsp EVOO
1½ cups broccoli,
steamed
Arugula Salad A
CALORIES: 1,590, FAT: 51 g,
SAT. FAT: 13 g, CARBS: 182 g,
FIBER: 27 g, SUGARS: 76 g,
PROTEIN: 115 g, SODIUM:
1,856 mg, CHOLESTEROL:
151 mg
THURSDAY
1 cup cereal with
1 banana, sliced,
and ¾ cup milk
14 tortilla chips with
2 tbsp hummus
Mega Salad: Toss
3 artichokes, thawed and
chopped, ¼ avocado,
peeled, pitted and
chopped, 3 cups arugula,
2 tbsp each chopped
carrot and onion, 1 tbsp
apple cider vinegar,
1 tsp each EVOO and
honey; 5 oz baked
salmon (leftovers)
1 kiwi
Strawberry Cream:
Mix ¾ cup strawber-
ries, thawed, 6 tbsp
ricotta and 1 tsp
honey; top with 2 tsp
pine nuts
Lemon Chicken: Bake
5 oz chicken with 1 tsp
lemon juice, ½ tsp
oregano and pinch each
salt and black pepper;
toss 1 bunch asparagus,
chopped, 1 chopped
sweet potato, 2 tsp oil
and salt and black
pepper, to taste and
roast until tender
1 grapefruit
CALORIES: 1,614, FAT: 64 g,
SAT. FAT: 15 g, CARBS: 174 g,
FIBER: 32 g, SUGARS: 60 g,
PROTEIN: 104 g, SODIUM:
1,774 mg, CHOLESTEROL:
240 mg
FRIDAY
Almond Butter &
Banana Sandwich:
Top 1 English muffin,
toasted, with 1½ tbsp
almond butter,
½ banana, sliced
(freeze remaining ½),
and 2 tsp honey
13 crackers
1 egg, hardboiled
Turkey Wrap: In Tuscan White Bean
1 wrap, add 1 tbsp Soup (see recipe, p. 51)
hummus, 3oz deli
turkey, ½ oz mozza-
rella, 4 chopped
tomatoes, 1 slice onion,
¼ cup arugula, 5 basil
leaves and pinch black
pepper; 1 cup broccoli
florets with 2 tbsp
hummus on the side
1 orange
1 bar
1 serving Creamy Mint
Pesto Linguine (see
recipe, p. 82; save
leftovers)
1 apple, sliced, with
1 oz mozzarella
Spinach Salad C
CALORIES: 1,800, FAT: 66 g,
SAT. FAT: 17 g, CARBS: 239 g,
FIBER: 43 g, SUGARS: 91 g,
PROTEIN: 81 g, SODIUM:
2,375 mg, CHOLESTEROL:
292 mg
MEAL
PLAN
SATURDAY SUNDAY
MEAL PLAN: WEEK 1
Italian Omelette: Honey & Almond
Whisk 1 egg, 1 tsp Butter Sandwich:
water, 5 tomatoes, Top 1 English muffin,
chopped, 4 torn basil toasted, with 2 tbsp
leaves and 1 tbsp almond butter and
chopped onion. Cook 1 tsp honey
with ½ tsp olive oil;
add ½ oz goat cheese
into center; 1 English
muffin
Pomegranate Parfait: Kiwi Yogurt: Mix
In a container, layer ¾ cup Greek yogurt
1/3 cup ricotta and with 1 kiwi, peeled
¼ cup pomegranate and chopped
seeds; top with ¼ cup
ricotta and 1 tsp
pomegranate seeds
1 serving Creamy Mint
Pesto Linguine
(leftovers, p. 82)
1 orange
Arugula Salad:
Toss 2 cups
A
arugula, 2 tbsp
goat cheese,
1 tbsp each
chopped carrot,
Strawberry Banana Crispbread Bruschet- onion and apple
Shake: Blend ta: Top 2 crispbreads cider vinegar
5 strawberries, with 2 oz mozzarella, and 1 tsp EVOO
½ frozen banana, 8 tomatoes, chopped,
1 cup milk and 4 basil leaves, torn,
¼ cup protein
powder with ice
and 1 tsp EVOO,
dividing evenly
Garlic Salmon:
Top 5 oz salmon
B
with 1 clove
garlic, minced,
Mozza Basil Chicken: Grilled Pork: Top 1 4-oz and pinch each
Top 4 oz chicken with pork chop with 1 clove salt and black
1 oz mozzarella cheese garlic, minced, ½ tsp pepper; bake
and 6 tomatoes, parsley and salt and (NOTE: Bake 1
chopped; bake, then black pepper, to taste; extra 5-oz salmon
top with 2 basil leaves, grill; top 1½ cups fillet without
torn steamed broccoli with garlic alongside
pinch red pepper flakes and reserve for
½ serving Creamy Mint tomorrow.)
Spinach Salad C
Pesto Linguine
(leftovers, p. 82)
1 sweet potato, baked;
top with 1 tsp EVOO Spinach Salad:
Toss 2 cups
C
spinach, 5 to-
CALORIES: 1,476, FAT: 47.5 g, CALORIES: 1,598, FAT: 53 g,
matoes, chopped,
SAT. FAT: 18.5 g, CARBS: SAT. FAT: 13 g, CARBS: 182 g,
2 tbsp each
146.5 g, FIBER: 30.5 g, FIBER: 40 g, SUGARS: 48 g,
chopped carrot,
SUGARS: 42 g, PROTEIN: PROTEIN: 93 g, SODIUM:
feta and apple
125.5 g, SODIUM: 1,637 mg, 1,665 mg, CHOLESTEROL: cider vinegar and
CHOLESTEROL: 429 mg 89 mg 1 tsp EVOO
APRIL/MAY 2014 Clean Eating 79
recipes // meal plan

SHOPPING LIST: WEEK 2 MEAL PLAN: WEEK 2

PROTEINS & DAIRY  1 bunch fresh cilantro MONDAY TUESDAY
(TIP: Substitute with one-third
 1 16-oz container reduced-fat the amount of dried.)
(1% or 2%) whipped cottage 1 cup cereal with Almond Butter &
cheese  1 bunch fresh Italian parsley 1 banana, sliced, Banana Yogurt: Mix
(TIP: Substitute with one-third
 1 qt reduced-fat milk (1% or 2%) the amount of dried.) and ¾ cup milk 1 cup Greek yogurt,
or unsweetened rice, almond or ¼ cup cereal, 1 tbsp
soy milk  4 Asian eggplants (Chinese or BREAKFAST almond butter and
Japanese varieties)
 1 17.6-oz plus 1 7-oz container 1 banana, sliced
reduced-fat plain Greek yogurt  2 red onions
(TRY: FAGE Total Classic)  1 poblano chile pepper
 16 oz beef eye of round steak  4 red bell peppers
 4 5-oz boneless, skinless cod  2 yellow bell peppers
fillets  1 bunch scallions
 1 4-oz lean ground turkey
 2 pints grape tomatoes 1 orange 1 bar
burger patty
 1 zucchini ½ oz almonds
 1 all-natural veggie burger
patty (TRY: Amy’s California SNACK
Veggie Burger) NUTS, SEEDS & OILS
 1 3-oz pouch wild albacore  1 bottle sesame oil
tuna (TRY: Wild Planet Wild  ½ oz sesame seeds, optional
Albacore Tuna)
EXTRAS
VEGGIES & FRUITS

BANANA IMAGE MAYA MORENKO/SHUTTERSTOCK.COM, ORANGE IMAGE MAKS NARODENKO/SHUTTERSTOCK.COM, ALMONDS IMAGE ANDREY EREMIN/SHUTTERSTOCK.COM,
 2 15-oz BPA-free cans unsalted Turkey Spinach Salad: 1 serving Mediterra-
 3 apples chickpeas (aka garbanzo beans) Toss 3 artichokes, nean Baked Cod with
 2 avocados  1 container hummus thawed and chopped, Sweet Peppers &
 3 bananas  1 large jar pitted Kalamata olives 3 oz deli turkey, Chickpea Salad
chopped, 1 oz feta, (leftovers, p. 83)
 1 grapefruit  1 8-oz jar reduced-sodium
 2 kiwi spaghetti sauce LUNCH 2 cups spinach, ¼ cup
chopped tomatoes, 1 orange
 3 lemons  1 bottle reduced-sodium soy 2 tbsp each pine nuts
sauce
 6 limes and apple cider vinegar
 1 32-oz carton reduced-sodium and 1 tsp EVOO
 4 oranges vegetable soup
 1 pear  1 bottle white or rice wine 1 apple

APPLE IMAGE VALENTINA RAZUMOVA/SHUTTERSTOCK.COM, GRAPEFRUIT IMAGE EGOR RODYNCHENKO/SHUTTERSTOCK.COM

 3 bunches bok choy vinegar
 1 9-oz bag baby spinach
14 tortilla chips with Avocado Crispbreads:
2 tbsp hummus Top 2 crispbreads
with 1 oz mozzarella
WHAT ELSE DO YOU NEED? SNACK and ¼ avocado,
peeled, pitted and
sliced, dividing
evenly

1 serving Mediterra- Turkey Wrap: In

nean Baked Cod with
Sweet Peppers &
Chickpea Salad (see
recipe, p. 83; save
leftovers)
DINNER
1 wrap, add 1 4-oz
turkey patty, baked,
½ oz goat cheese,
5 tomatoes, chopped,
¼ avocado, sliced,
1 slice onion and
¼ cup spinach
2 carrots, sliced, with
2 tbsp hummus

CALORIES: 1,477, FAT: 49 g, CALORIES: 1,637, FAT: 60 g,

SAT. FAT: 8 g, CARBS: 181 g,
TOTAL FIBER: 38 g, SUGARS: 59 g,
NUTRIENTS PROTEIN: 91 g, SODIUM:
NOTE: Clean Eating shopping lists include all the items you’ll need to prepare 70 meals for one
2,299 mg, CHOLESTEROL:
adult. At the end of Week One, take a quick kitchen inventory, as you may have a little less or a
little more leftover for Week Two. 137 mg
SAT. FAT: 15 g, CARBS: 174 g,
FIBER: 36 g, SUGARS: 76 g,
PROTEIN: 111 g, SODIUM:
1,273 mg, CHOLESTEROL:
175 mg
EVOO = extra-virgin olive oil
WEDNESDAY
Mango Berry
Smoothie: Blend
5 strawberries,
½ banana (freeze
remaining ½), 1 cup
milk, ½ cup mango,
¼ cup protein
powder and 1 tsp
ground ginger
with ice
13 crackers and
1 tbsp almond butter
Grilled Za'atar
Chicken Pitas with
Cilantro Hummus
(see recipe, p. 73)
1 apple, sliced, with
1 oz mozzarella
Artichoke Pasta:
Combine 4 artichokes,
thawed and chopped,
1½ cups cooked
linguine, 1 cup
chopped zucchini,
steamed, and ¾ cup
spaghetti sauce; heat
through and top with
¼ cup feta
CALORIES: 1,533, FAT: 42 g,
SAT. FAT: 11 g, CARBS: 220 g,
FIBER: 36.5 g, SUGARS: 59 g,
PROTEIN: 87 g, SODIUM:
2,149 mg, CHOLESTEROL:
78 mg
THURSDAY
Strawberry Mango
Parfait: In a bowl,
layer ½ cup thawed
strawberries, 1 cup
cottage cheese,
¼ cup cereal, ½ cup
thawed mango and
1 tsp pine nuts
1 orange
½ oz almonds
Veggie Hummus
Burger: Top 1 English
muffin, toasted, with
1 tbsp hummus,
1 veggie burger, baked,
1 slice onion and
5 tomatoes, chopped
2 carrots, sliced, with
Savory Herb & Garlic
Dip A
1 bar
Olive Chicken: : Top 5 oz
chicken with 5 olives,
chopped, 1 tsp lemon
juice and ½ tsp oregano;
bake, then top with
1 tsp chopped parsley;
serve over ¾ cup
cooked rice
1 cup vegetable soup
with 1 tsp pine nuts
Spinach Salad B
CALORIES: 1,632, FAT: 47 g,
SAT. FAT: 11 g, CARBS: 203 g,
FIBER: 34 g, SUGARS: 84 g,
PROTEIN: 108 g, SODIUM:
2,762 mg, CHOLESTEROL:
131 mg
FRIDAY
Avocado Egg Muffin:
Top 1 English muffin,
toasted, with
½ avocado, peeled,
pitted and sliced and
1 hard-boiled egg,
sliced
Kiwi Crunch Yogurt:
Mix 1 cup Greek
yogurt and 1 kiwi,
peeled and diced; top
with 1 tsp pine nuts
Pear & Goat Cheese
Flatbread: Top 1 wrap
with 1 pear, thinly
sliced, 2 oz goat cheese
and 1 tsp honey; broil
until cheese melts
1 carrot, sliced, with
2 tbsp hummus
1 cup vegetable soup
2 crispbreads with
2 tbsp almond butter
1 serving Ginger Lime
Beef Stir-Fry with
Jasmine Rice & Spicy
Eggplant (see recipe,
p. 83; save leftovers)
CALORIES: 1,635, FAT: 64 g,
SAT. FAT: 15 g, CARBS: 184 g,
FIBER: 40 g, SUGARS: 61 g,
PROTEIN: 93 g, SODIUM:
1,612 mg, CHOLESTEROL:
299 mg
MEAL
PLAN
SATURDAY SUNDAY
MEAL PLAN: WEEK 2
Green Smoothie: Egg Wrap: Sauté
Blend 1 kiwi, peeled, ¼ cup each diced
½ frozen banana, yellow and red bell
1/8 avocado, sliced, pepper, 1 tbsp
1 cup torn bok choy chopped onion;
leaves, 1 cup milk, scramble with 1 egg,
¼ cup protein 1 tsp milk, pinch black
powder and 1 tsp pepper; add to 1 wrap
ground ginger with ½ oz feta. Serve
with ice with ½ grapefruit.
Strawberry Cottage 1 bar
Cheese: Mix 1 cup
1 apple
strawberries, thawed
and ½ cup cottage
cheese; top with
6 almonds, chopped
1 serving Ginger Lime 1 cup vegetable soup
Beef Stir-Fry with with 2 crispbreads
Jasmine Rice & Spicy
Eggplant (leftovers, Tuna Spinach Salad:
p. 83) Toss 3 oz tuna, 1 oz
goat cheese, 2 cups
1 orange spinach and 2 tbsp
each chopped carrot, Savory Herb
yellow bell pepper, red & Garlic Dip: A
Mix 1/3 cup
bell pepper, cilantro
and onion, 1 tbsp Greek yogurt,
apple cider vinegar 1 small clove
and 1 tsp EVOO garlic, minced,
1 tbsp lemon
1 cup vegetable soup ½ cup cottage cheese juice, 2 tsp
with 14 tortilla chips minced onion
½ grapefruit and 1 tsp each
minced basil
and mint
Spinach Salad:
Toss 2 cups
B
Chile Chicken C Spicy Brazilian spinach,
Coconut Chicken 5 tomatoes,
Steamed Veggies: (see recipe, p. 40) chopped, 2 tbsp
2 cups chopped bok each chopped
choy, 1 carrot, chopped, carrot, feta and
and 1 clove garlic, apple cider
steamed vinegar and
1 tsp EVOO
Cilantro Chickpeas:
Heat 1 cup chickpeas
Chile Chicken:
with 2 tbsp chopped
cilantro In a small baking C
dish, add 5 oz
chicken; top with
CALORIES: 1,689, FAT: 42 g, CALORIES: 1,300, FAT: 45 g, 2 tbsp broth,
SAT. FAT: 9 g, CARBS: 207 g, SAT. FAT: 14 g, CARBS: 130 g, 1 tbsp chopped
FIBER: 43 g, SUGARS: 58 g, FIBER: 19 g, SUGARS: 55.5 g,
cilantro, ¼ tsp red
pepper flakes and
PROTEIN: 131 g, SODIUM: PROTEIN: 90 g, SODIUM:
pinch cayenne
1,953 mg, CHOLESTEROL: 1,838 mg, CHOLESTEROL:
pepper; bake until
172 mg 353 mg cooked through
APRIL/MAY 2014 Clean Eating 81
recipes // meal plan

RECIPES: WEEK 1

Smoky • ½ tsp red pepper flakes

Chicken WITH
MANGO POMEGRANATE
CHUTNEY
SERVES 4.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 40 MINUTES.
INGREDIENTS:
• 3 tbsp smoked paprika
• 1 1/3 tsp unsweetened cocoa
powder
• 1 tsp ground ginger
• ¼ tsp ground cinnamon
• ¼ tsp coarse sea salt
• 16 oz boneless, skinless
chicken breasts
CHUTNEY
• 1 tsp olive oil
• 1 cup chopped sweet onion
(such as Vidalia)
Inspired by African/South
• 1 tbsp minced fresh ginger
African cuisine
• ½ clove garlic, minced
• 6 oz frozen mango
chunks, thawed and cut
into ½-inch cubes
• 1/3 cup apple cider vinegar
• 1 tbsp plus ¼ tsp raw honey
• ½ tsp ground cinnamon
• ½ cup pomegranate seeds
• 4 tsp chopped unsalted
almonds, toasted
INSTRUCTIONS:
ONE: Preheat oven 375˚F. Line
a large baking dish with foil.
TWO: In a medium bowl,
combine paprika, cocoa powder,
1 tsp ground ginger, ¼ tsp
cinnamon and salt. Add chicken
and dredge through mixture
to coat. Transfer chicken to
dish and cover with foil. Bake
until cooked through, 30 to
35 minutes.
THREE: Meanwhile, prepare
chutney: In a medium saucepan,
heat oil on medium-high. Add
onion, 1 tbsp fresh ginger and
pepper flakes and sauté, stirring
often, until onion softens, about
4 minutes. Stir in garlic and sauté
until fragrant, about 30 seconds.
Add mango, vinegar, honey and
½ tsp cinnamon and bring to a
boil. Reduce heat to a simmer
and cook for 10 minutes. Stir in
pomegranate and cook for
10 to 15 more minutes, until
liquid evaporates.
FOUR: To serve, top chicken with
chutney. Garnish with almonds.
NUTRIENTS PER SERVING
(1 CHICKEN BREAST AND
½ CUP CHUTNEY):
CALORIES: 240, TOTAL FAT: 5 g, SAT.
FAT: 1 g, MONOUNSATURATED FAT: 2 g,
POLYUNSATURATED FAT: 1 g,
CARBS: 24 g, FIBER: 5 g, SUGARS: 16 g,
PROTEIN: 25 g, SODIUM: 182 mg,
CHOLESTEROL: 63 mg

Creamy Mint PESTO

• 1 cup packed fresh mint, plus
heat to medium-high and add
artichokes, tomatoes, broth,
NUTRIENTS PER SERVING (1½ CUPS
PASTA MIXTURE AND 1 TBSP RICOTTA):

Pesto Linguine additional for garnish

2/3
• cup packed fresh basil, plus
SERVES 6.
HANDS-ON TIME: 30 MINUTES. additional for garnish
TOTAL TIME: 30 MINUTES. • 2 cloves garlic, roughly
chopped
INGREDIENTS:
• ¼ cup fresh lemon juice
• 10 oz whole-grain
• 1 tbsp extra-virgin olive oil
linguine pasta
• 2 tsp olive oil • 1/3 cup raw unsalted pine
nuts, toasted
• ½ cup sliced sweet onion
(such as Vidalia) • ½ cup reduced-fat ricotta
cheese
• 2 10-oz bags frozen artichoke
hearts, thawed and chopped • 1/8 tsp coarse sea salt
• ½ cup grape tomatoes, • 1/8 tsp ground cayenne pepper
chopped INSTRUCTIONS:
• 4 tbsp low-sodium
ONE: Cook pasta according to
vegetable broth
package directions; reserve
• 1 tsp dried parsley
2 tbsp pasta cooking water,
• 1/8 tsp ground black pepper
then drain and set aside.
• 2 cups baby spinach TWO: Meanwhile, in a large
• 2 tbsp fresh lemon juice skillet, heat 2 tsp olive oil
• 6 tbsp reduced-fat on medium. Add onion and
ricotta cheese sauté, stirring often, until soft,
about 2 minutes. Increase
parsley and black pepper. Cook,
stirring occasionally, until broth
CALORIES: 369, TOTAL FAT: 13 g, SAT. FAT:
3 g, MONOUNSATURATED FAT: 5 g,
POLYUNSATURATED FAT: 3.5 g, CARBS:
evaporates, about 8 minutes. Stir 54 g, FIBER: 14 g, SUGARS: 4 g, PROTEIN: 16 g,
in spinach and 2 tbsp lemon juice SODIUM: 179 mg, CHOLESTEROL: 11 mg
and cook, stirring, for 1 minute.
THREE: Meanwhile, prepare
pesto: In a food processor or
blender, pulse mint, basil and
garlic until coarsely chopped.
With processor running on low
speed, slowly drizzle in ¼ cup
lemon juice and 1 tbsp extra-
virgin olive oil, stopping to
scrape down sides of bowl as
needed. Add pine nuts and pulse
until finely chopped. Add ½ cup
ricotta, salt and cayenne pepper
and blend until smooth.
FOUR: Return pasta to pot and
gently stir in artichoke mixture
and pesto. Gradually stir in
reserved pasta cooking water to
reach desired consistency. Top
Inspired by European/
each serving with 1 tbsp ricotta
Italian cuisine
and garnish with mint and basil.

82 Clean Eating APRIL/MAY 2014

RECIPES: WEEK 2
• 2 tbsp fresh lemon juice
• ¼ tsp ground black pepper
• 1/8 tsp coarse sea salt
• 2 red bell peppers, trimmed,
halved and seeded
• 1 tsp olive oil, divided
• 2 cups baby spinach
Inspired by • 4 5-oz boneless, skinless
European/Greek cuisine cod fillets
CHICKPEA SALAD
Mediterranean • 2 tsp olive oil
Baked Cod • ½ cup chopped red onion
WITH SWEET PEPPERS & • 1 clove garlic, minced
CHICKPEA SALAD • 1 15-oz BPA-free can unsalted
chickpeas (aka garbanzo beans),
SERVES 4. HANDS-ON TIME: 45 MIN-
UTES. TOTAL TIME: 45 MINUTES. drained, rinsed and patted dry
• ½ cup packed fresh flat-leaf
INGREDIENTS:
parsley, minced, divided
• 10 pitted Kalamata olives,
• 1 tbsp dried oregano
minced
• 2 cloves garlic, minced • ¼ cup fresh lemon juice
• ¾ cup packed fresh flat-leaf • 10 pitted Kalamata
chopped
• ¼ cup crumbled feta cheese
• 1½ tsp lemon zest
• ¼ tsp ground black pepper
INSTRUCTIONS:
ONE: Preheat oven 350˚F. Line a
large baking sheet with foil.
TWO: In a small bowl, combine
10 minced olives, 2 cloves garlic,
3/4 cup parsley, ½ tsp lemon zest,
2 tbsp lemon juice, black pepper
and salt. Set aside.
THREE: On baking sheet, arrange
bell peppers skin side down.
Brush tops of peppers with
¼ tsp oil, dividing evenly, then
top each half with ½ cup spinach
and 1 cod fillet. To olive mixture,
add remaining ¾ tsp oil and stir
to combine; spread over cod,
dividing evenly. Bake until cod
flakes easily when tested with a
FOUR: Meanwhile, prepare
Chickpea Salad: In a medium
skillet, heat 2 tsp oil on medium-
high. Add onion and 1 clove garlic
and sauté for 1 minute. Add chick-
peas, ¼ cup parsley, oregano, ¼
cup lemon juice and 1 tbsp water
and cook, stirring often, for 5 min-
utes. Add 10 chopped olives and
tomatoes and cook, stirring, until
liquid evaporates, about 8 min-
utes. Stir in feta, remaining ¼ cup
parsley, 1½ tsp lemon zest and
black pepper; remove from heat.
FIVE: Carefully lift bell pepper
halves and cod from baking sheet
and divide among serving plates.
Serve with Chickpea Salad.
NUTRIENTS PER SERVING
(1 COD FILLET, ½ CUP SPINACH, ½ BELL
PEPPER, ½ CUP SALAD):
CALORIES: 363, TOTAL FAT: 10 g, SAT.
FAT: 2 g, MONOUNSATURATED FAT: 5 g,
POLYUNSATURATED FAT: 1 g, CARBS: 33 g,

parsley, minced olives, chopped fork, 20 to 25 minutes. FIBER: 8 g, SUGARS: 7 g, PROTEIN: 35 g,

SODIUM: 455 mg, CHOLESTEROL: 69 mg
• ½ tsp lemon zest • 1½ cups grape tomatoes,

Ginger Lime • 16 oz beef eye of round steak,

cut into 2½-inch strips
THREE: Meanwhile, in a medium
skillet, heat remaining 2 tsp
NUTRIENTS PER SERVING (1 CUP BEEF
MIXTURE, 1 CUP EGGPLANT, ½ CUP RICE):

Beef Stir-Fry • ½ cup brown jasmine rice sesame oil on medium-high.

CALORIES: 415, TOTAL FAT: 14 g, SAT.
FAT: 4 g, MONOUNSATURATED FAT: 6 g,
WITH JASMINE RICE • 1 tbsp plus 1 tsp minced fresh Add remaining 2 cloves minced POLYUNSATURATED FAT: 2 g, CARBS: 43 g,
& SPICY EGGPLANT ginger, divided garlic and 1 tbsp ginger and sauté FIBER: 8 g, SUGARS: 12 g, PROTEIN: 31 g,

SERVES 4. • 4 Asian eggplants (Chinese or until fragrant, about 30 seconds. SODIUM: 240 mg, CHOLESTEROL: 77 mg

HANDS-ON TIME: 45 MINUTES.
TOTAL TIME: 45 MINUTES.
INGREDIENTS:
• ½ cup plus 3 tbsp fresh lime
juice, divided
• 2 tbsp white or rice wine vinegar
• 2 tsp raw honey
• 2 tsp reduced-sodium soy
sauce, divided
• 1 tbsp sesame oil, divided
• ½ tsp ground cayenne pepper,
divided
• 4 cloves garlic, minced, divided
• 1 poblano chile pepper, seeded
and minced
• ½ cup chopped scallions
(white/light green parts only;
slice and reserve dark green
parts for garnish)
• 1/3 cup fresh cilantro, chopped
Japanese varieties), trimmed and
sliced into 2-inch-long pieces
• 1 cup each sliced yellow and
red bell pepper
• 6 cups torn bok choy leaves
(NOTE: Tear into 2-inch pieces.)
• 1 tbsp sesame seeds, optional
INSTRUCTIONS:
ONE: In a large bowl, whisk
½ cup lime juice, vinegar, honey,
1 tsp soy sauce, 1 tsp sesame oil,
¼ tsp cayenne pepper and 1 tbsp
water. Stir in 2 cloves minced
garlic, poblano pepper, scallions
and cilantro. Add beef, toss to
coat and set aside to marinate for
about 15 minutes.
TWO: Cook rice according to
package directions, adding 1 tsp
ginger to cooking water.
Reduce heat to medium and add
eggplant and remaining 1 tsp soy
sauce. Sauté, stirring frequently, for
4 minutes. Add remaining 3 tbsp
lime juice and ¼ tsp cayenne
pepper and sauté until eggplant
is tender, 10 to 15 minutes.
FOUR: Meanwhile, heat a wok
on medium-high. Add beef and
any remaining marinade and
sauté, stirring occasionally, for
5 minutes. Add peppers and
sauté for 5 more minutes. Add
bok choy and sauté until tender,
about 2 minutes.
FIVE: Divide rice among serving
plates and top with beef mixture.
Garnish with sesame seeds (if us-
ing) and reserved dark green parts
Inspired by Asian cuisine
of scallions. Serve with eggplant.

APRIL/MAY 2014 Clean Eating 83

travel well // chez chef
Naturally
Good
Once Again Nut Butter makes more
than a great jar of peanut butter.
BY PETER AGOSTINELLI, PHOTOGRAPHY BY RICH BRAINERD
W
hen Lloyd Kirwan began his first job more than
20 years ago at Once Again Nut Butter, the young
company employed a small handful of workers in a natural
foods industry that was just a fraction of its current size.
As demand today rises for clean foods of all kinds, Kir-
wan is now one of more than 60 employees and countless
farmers making an impact on a growing global industry.
84 Clean Eating APRIL/MAY 2014
“I started here in 1990, and
there were roughly five or six of us,”
Kirwan says. “We were just a little
mom-and-pop peanut butter company
with an idea.”
As an employee-owner of Once
Again, Kirwan now serves as the
director of purchasing for the New
York-based firm and as a member of
its board of directors. His role takes
him to producers around the United
States and overseas to source the best
ingredients for Once Again’s many nut
butters, seed butters and honeys.
In its efforts to make great food,
the company’s mission supports fair
trade practices as well as engagements
in international agricultural develop-
ment. In Nicaragua, for example,
Once Again sources organic sesame
seeds for its organic sesame tahini.
That’s where Kirwan’s team has
also used microlending, the practice of
making very small loans, to help thou-
sands of sesame producers start or ex-
pand their farms. Some farmers have
started with as little as half an acre
and gradually expanded. Microloans
also help farmers raise their standard
of living by helping them expand their
businesses and generate profits.
Humble roots
Such big aspirations often start small.
Founded in 1976, Once Again Nut
Butter is now an employee-owned
company based in the small western
New York town of Nunda, southwest
of Rochester. Founders Constance
Potter and Jeremy Thaler originally
launched the business after a friend
suggested they purchase a used coffee
roaster for roasting bulk nuts to mar-
ket to consumers.
That plan took hold. Potter
and Thaler launched production in
an 800-square-foot space in their
As demand today
rises for clean
foods of all kinds,
Kirwan is now
one of more than
60 employees
and countless
farmers making
an impact on a
growing global
industry.
basement. They repurposed bulk
pails from a local bakery to make and
package their first bulk nut butters. In
1981, they purchased and renovated
an old silk factory in Nunda and read-
ied it for nut butter production.
Several decades later, Once
Again is growing further and further
beyond those modest roots. Employ-
ees have been a cornerstone from
the earliest days, beginning with a
worker-cooperative model. In 2006,
the company transitioned to a full
employee-ownership structure to
continue guiding its growth.
Along with investments in em-
ployees, Once Again has also grown Once Again Nut
through acquisition. In 1992, it Butter sources nuts
and other foods
purchased Dawes Hill Honey, a small
from around the
network of regional New York honey world.
producers. Today the line includes a
natural wildflower honey and clover
honey from bee producers in New
York and New England as well as an
organic Killer Bee Honey sourced in
South America.
The company also expanded
capacity in 2004 by adding a new
27,000-square-foot production facility
for nut butter (continued on page 86)
APRIL/MAY 2014 Clean Eating 85
travel well // chez chef
“That’s part of what separates
us from our competitors, is the
value we bring to consumers.”
(continued from page 85) processing.
And in 2008, the company opened a
new state-of-the-art testing lab to help
monitor product quality and safety.
Today, Once Again offers certi-
fied organic nut and seed butters plus
domestic and imported honeys. It also
produces a separate line of natural nut
butters and other foods such as boxed
nuts. (TIP: Organic foods are free from
genetically modified ingredients and
do not use synthetic fertilizers, prohib-
ited pesticides and most other artificial
materials.)
Communications Manager Gael
Orr believes employee ownership sup-
ports workers’ personal investments
in quality and transparency as well as
an overall philosophy as an employee-
owned, democratically operated work-
place. Sustainability and a constant
focus on producing healthy, high-qual-
ity foods are ongoing priorities.
86 Clean Eating APRIL/MAY 2014
More than 60
employee-
owners steer
the company's
growth.
An edible puzzle
Kirwan points to Once Again’s annual
sales growth of 30 to 45% over the
past few years as one encouraging
metric for the momentum. He’s quick
to credit employees but also cites the
efforts of farmers and suppliers for
keeping up with the demand.
“This year, I think, has been the
most trying in maybe 20 years, just be-
cause of our growth,” he says. “With
that are some major growing pains,
and not just in operations but also in
our supply chain. Everything has to
be ramped up. Where we used to buy
three or four loads out of Nicaragua,
we’re now buying 60 loads.”
As a result, the co-op of producers
in Once Again’s network have taken
the additional recent step of leasing
their own processing facility to ac-
commodate the increasing production
volume. And as that demand grows,
the reality is that sourcing larger
volumes of commodities every year
means an increasingly complex web of
fair trade – often direct trade – sourc-
ing and processing needs.
It’s critical work, Kirwan says,
as the company seeks to maintain
the highest quality, often by sourcing
directly at the best-possible wholesale
prices. “That’s part of what sepa-
rates us from our competitors,” he
adds. “This is the value we bring to
consumers.”
Navigating the company’s net-
work of farmers, fiscal management,
export/import needs and product pro-
duction is no small task, Kirwan says.
Every year, his team assists more farm-
ers to cultivate new crops or expand
their existing businesses.
Those efforts pay off elsewhere.
Once Again also sources organic pea-
nuts from producers in New Mexico
as well in Argentina and Nicaragua. In
fact, Once Again’s steady supply of or-
ganic peanuts from Argentina in 2013
helped the company weather a severe
peanut shortage in the United States.
The payoff
Despite its small stature, Once Again’s
growth stands on solid ground. Em-
ployees have earned industry honors for
high ratings in food safety. The organic
nut butters carry the additional seal of
approval by the Non-GMO Project, a
non-profit organization that provides
third-party verification for foods and
other products marketed as free of
genetically modified organisms. An
additional approval by the Non-GMO
Project is expected for Once Again’s
conventional, nonorganic nut butters.
The quality is easy to savor with
every taste of the organic almond
butters, peanut butters, cashew but-
ters, tahini and honey. And it isn’t the
invention of an advertising agency,
either. It’s a different sort of brand es-
sence that comes from simply making
good food, committing to the employ-
ee-ownership model and investing
in projects like the Nicaraguan farm
relationships.
Enjoy
the foods
you love
without the
ingredients
that don’t
love you.
Living Now™ offers natural and
organic Gluten-Free and Non-GMO
grains, flours, and mixes produced in
a dedicated Gluten-Free facility. All of
our products are made without
wheat, eggs, dairy, nuts, soy, and fish,
and are certified kosher. Get back to
feeling good again with our
allergy-friendly foods that you’ll
purely love.

Now available at your favorite

health food store.
NEW!

livingnow gluten-free
TM

See our other Living Now™ products, recipes

and more at: LivingNowFoods.com
A l way s M a d e W ith o u t
Dairy Wheat Soy Nuts Eggs
Produced in a dedicated gluten-free,
allergy-friendly facility.

LivingNowFoods.com

…‹‡–
”ƒ‹•Ȉ Ž‘—”•Ȉƒ‹‰‹š‡•
travel well // chez chef
Once Again
sources
organic
sesame from
producers in
Nicaragua.

As the com-
pany experi-
ences major
growth, em-
ployees work

NICARAGUA PHOTOS BY LISA NICHOLSON

to maintain
high levels of
quality.

The farms in Nicaragua give the

company opportunities to support
a thriving network of small family
farmers who cultivate the sesame
plants that produce the seeds inte-
gral to tahini. Sesame grows espe-
cially well in that region of Central Small family farms are key
America, due in part to the area’s to the supplier network.
volcanic soils and favorable climate.
Seeds from the plants’ seed pods,
which contain one of the highest oil
contents of any seed, deliver a nutty
flavor that’s a core ingredient in ta-
hini. (TIP: The organic tahini produced
by Once Again is an integral ingredient
of clean-eating staples such as hummus,
salad dressings and healthy dipping
sauces for raw vegetables. See recipe on
page 88 for an example of how to use
this versatile ingredient at home.)
The relationships Once Again has
built with its Nicaraguan partners
have expanded significantly in the
past decade. In 1998, after Hurricane
Mitch devastated crops in the area,
the company coordinated an initial
microloan investment of $180,000 for
a series of small farms. Owners of the
farms agreed to grow sesame seeds as
they began repaying the loan.
“We have engaged in economic
development projects in Nicaragua
for more than 20 years,” Orr says.
“What started out as four acres of test
plots has developed into 2,000 farms,
so we are very excited about the suc-
cess of our organic tahini initiatives.”
And yes, Once Again still makes
a great jar of peanut butter.

88 Clean Eating APRIL/MAY 2014

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travel well // chez chef
FUN FACTS about
Once Again Nut
Butter’s people
and products
• For more than 20
years, Once Again has
collaborated with the
Jubilee House Community,
a charitable organization
located near Managua,
Nicaragua. The Jubilee
House’s Center for
Development in Central
America program addresses
educational, medical,
agricultural, technological
and social needs in a
country that is the second-
poorest nation in the
Western Hemisphere. The
program strives to help
communities become
self-sufficient, sustainable
and democratic. The
Jubilee House’s medical
clinic serves thousands in
the local community who
support themselves through
organic sesame farming
and sewing cooperatives
as well as organic honey
farming co-ops.
• Once Again adopted
its raccoon logo after
employees discovered
four baby raccoons outside
its building facility.
The raccoons were orphans
and enjoyed the nut butters
fed to them by employees,
who cared for them during
the first few months of
their infancy. (Among the
raccoons was Rocky, the
raccoon who inspired
the company’s logo
illustration.) Eventually,
employees released the
raccoons into the forest.
• The company donates
many byproducts from
production of its foods
to local farmers and nature
lovers who repurpose
the materials.
90 Clean Eating APRIL/MAY 2014
Mediterranean
Veggie Burgers
SERVES 6.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 1 HOUR.
Try serving these patties on
whole-grain buns with lettuce
and tomato slices.
INGREDIENTS:
• Olive oil cooking spray
• 2 15-oz BPA-free cans unsalt-
ed chickpeas (aka garbanzo
beans), drained and rinsed
• 2 cloves garlic, minced
• 1 large egg
• 1 cup whole-wheat
panko bread crumbs
• ½ cup frozen chopped
spinach, thawed
• ½ cup sliced green onions
• 1/3 cup natural unsalted
tahini (TRY: Once Again
Natural Tahini)
• ¼ cup chopped fresh cilantro
• 2 tbsp fresh lemon juice
• 2 tbsp olive oil
• 1½ tsp kosher salt
• 1 tsp ground cumin
• ½ tsp ground coriander
• ½ cup chopped roasted
red bell peppers
• ½ cup crumbled feta cheese
• ¼ cup chopped pitted
black olives
INSTRUCTIONS:
ONE: Preheat oven to 400°F.
Mist a large baking sheet
with cooking spray.
TWO: In a food processor,
combine chickpeas, garlic, egg,
panko, spinach, green onions,
tahini, cilantro, lemon juice,
oil, salt, cumin and coriander.
Pulse until almost smooth.
(NOTE: Do not over-mix; leave
a few chunks of chickpeas in
mixture.) Transfer mixture to a
large bowl and fold in peppers,
feta and olives.
THREE: Shape mixture into
6 equal patties and transfer to
baking sheet, flattening each
patty slightly. Bake for
40 minutes, turning halfway,
until golden brown.
TIP: Serve with our exclusive
Tahini Lemon Dressing!
NUTRIENTS PER SERVING
(1 PATTY):
CALORIES: 380, TOTAL FAT: 19 g,
SAT. FAT: 4 g, MONOUNSATURATED FAT:
8 g, POLYUNSATURATED FAT: 5 g,
CARBS: 40.5 g, FIBER: 10 g, SUGARS: 6 g,
PROTEIN: 16 g, SODIUM: 746 mg,
CHOLESTEROL: 42 mg
Tahini Lemon
Dressing &
Dipping Sauce
MAKES 1½ TO 2 CUPS.
HANDS-ON TIME: 5 MINUTES.
TOTAL TIME: 5 MINUTES.
This simple recipe is easy to make
and works well as either a clean
salad dressing or as a dipping
sauce. Try it with raw vegetables,
such as carrots and celery, or
baked sweet potato fries!
INGREDIENTS:
• 1 clove garlic, roughly chopped
• ½ cup natural unsalted tahini
(TRY: Once Again Natural Tahini)
• ½ cup reduced-fat (1% or 2%)
plain Greek yogurt
• 3 tbsp extra-virgin olive oil
• 3 tbsp fresh lemon juice
• ½ tsp sea salt
• ¼ tsp ground cumin
• ¼ tsp paprika
INSTRUCTIONS:
In a blender, add all ingredients
and blend until smooth. Gradually
blend in ½ cup water, adding
more as needed to reach desired
consistency. Cover and refrigerate
for up to 4 days.
TIP: This dressing recipe tastes
just as great as a dip for veggies
and crackers! To make it into a dip,
simply add less water to reach a
thicker, creamier consistency.
NUTRIENTS PER SERVING
(2 TBSP):
CALORIES: 80, TOTAL FAT: 7 g. SAT. FAT: 1 g,
MONOUNSATURATED FAT: 4 g, POLYUN-
SATURATED FAT: 2 g, CARBS: 2 g,
FIBER: 0 g, SUGARS: 0 g, PROTEIN: 2 g,
SODIUM: 70 mg, CHOLESTEROL: 0 mg
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KICK IT UP A NOTCH
WITH

CLEAN EATING
GOES International
Today’s cook embraces ingredients with hard-to-
pronounce names from faraway countries, keeping it
clean and interesting at the same time. Find out what’s
hiding in the clean-eating cook’s kitchen.

As the world “shrinks” thanks to your local grocer, how fantastic is it to

bustling airlines and an avid thirst for
international travel, our knowledge
of exotic ingredients and the dishes in
which they live has blossomed so that
it is almost impossible to find someone
who doesn’t know what burrata or qui-
noa is. A taste for the rare, the unique,
the wild and the exotic keeps us hungry
for seeking out what takes our daily
bread to the next level.
Does your kitchen reflect your
unique cultural background or your in-
ner foodie? If you delight in an ingredi-
ent so humble as ginger, or live to wrap
your fingers around a cup of hot Dar-
jeeling tea spiked with Meyer lemon,
you may already have been bitten by the
international flavor bug. Most home
kitchens today reveal the cook’s cultural
cooking heritage as menus, recipes and
flavors can now be served by a global
pantry, no matter how unusual the
ingredient. And if you can’t find it at
be able to order virtually anything via
the internet and have it delivered right
to your door?
In my own kitchen, I rarely add
cow’s milk to my coffee anymore as
I have found a tropical replacement,
coconut milk. It’s complete with healthy
fats and nutrient-rich fluids, and I’ve
grown to prefer coconut milk to cow’s.
When I make hummus, the univer-
sally loved chickpea-based spread her-
alding from the Middle East, I borrow
from Food Network Canada star chef
Mark McEwan’s tip of adding Za’atar
to hummus to move this staple spread
into an elevated spice stratosphere.
Za’atar, which is a deeply layered,
richly colored spice blend consisting
of thyme, oregano, marjoram, sesame
seeds and sumac, makes regularly
flavored hummus pale in comparison.
I make hummus once a week as a clean,
go-to spread for every food that needs

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

92 Clean Eating APRIL/MAY 2014

 one, which is a lot in my
opinion. I particularly love
it with crudités.
Turmeric comes from
the Curcuma longa plant
and is ubiquitous in East In- of the North American
dian cuisine. Notable
for its deeply ocher
color and tantaliz-
ing flavor, turmeric
“THE POFFERTJE PAN IS ESSENTIAL FOR MAKING
THAT UNIQUE SWEET TREAT THE DUTCH LOVE
TOSCA RENO PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, MAP ILLUSTRATION STEPHEN MARQUES/SHUTTERSTOCK.COM, POFFERTJE PAN IMAGE COURTESY OF THE DUTCH STORE (THEDUTCHSTORE.COM)
has appeared in my
kitchen so regularly
that I now have pans
stained by the spice.
I use turmeric when I
prepare eggs, soups,
stews, sautéed greens and
smoothies. This wrinkled-
looking knob is more than
just a spice. It features
strongly in the fight against
disease, particularly cancer,
as studies have shown
promise that an active in-
gredient of turmeric called
curcumin may help slow
and inhibit the spread of
cancer cells. That’s the kind
of international protection a how much work it took
girl can really use!
From anise to Za’atar,
we can readily diversify
our kitchens by welcoming
flavors from around the
globe. These ingredients
then get thrown into a wide
variety of food preparation
utensils, from apple peelers/
corers to Spirooli spiral slic- its ability to turn summer
ers and tagines. My parents
hail from the Netherlands
where their culture depends
on the Dutch oven (what
else?) to prepare the many
wondrous soups and stews
my ancestors are known
for, including gehaktbal
soep (meat ball soup),
bruine bonen soep (brown
bean soup) and erweten
soep (pea soup), while the garden. I particularly love herbs and a chicken breast,
poffertje pan is essential for this raw vegetable version and take pleasure in cook-
making that unique sweet of noodles as an alternative ing these ingredients over
treat the Dutch love so to starchy pasta noodles. a wood fire or in the oven.
much – poffertjes, a cousin On cooler nights I You can also have a go with
like to use my tagine, a haggis, the dubious but
SO MUCH – POFFERTJES, A COUSIN OF THE
NORTH AMERICAN DOUGHNUT.”
doughnut. In the fall when type of Middle Eastern widely loved Scottish dish
apples are abundant, I press clay cooking pot with a made with oatmeal, sheep’s
my apple peeler/corer into tapered domed lid, to create heart, liver and lungs,
service to transform crisp, vegetarian stew dishes. onion, fat and spices (this
nutritionally dense apples The tagine is engineered in mixture is then encased in
into fiber-rich, naturally two parts with a cone- the sheep’s stomach).
sweet applesauce. This shaped lid that works to You and I are lucky to
sauce then becomes a sweet return condensation to the have access to a cornucopia
spread for everything from bottom, resulting in moist, of global ingredients never
toast to turkey, and though tender food. It is perfect imagined by our forefa-
the humble apple is com- for alchemizing a variety thers. Stock your kitchen
monplace now, just think of spices such as cumin, with items like these and
star anise, cinnamon, the many more you will
Johnny Appleseed to plant cardamom and saffron find in Clean Eating or
enough trees to make that into mouthwatering stews the Eat-Clean Diet book
happen! consisting of sweet potato, series. Food goes from
I am not sure if the fruit, onions and garlic. ho-hum to delicioso with
Spirooli was developed by a If you have no such a chop and a dash. How
raw food enthusiast of Ital- equipment to create a creative can you get?
ian descent, but that tool meal, take a page from
has revolutionized my inter- our First Nations peoples Keep it clean!
national kitchen thanks to who cooked wild salmon,
ramps, foraged mushrooms
squash into delightful and cress in corn husks.
raw spaghetti noodles in Mexican people also used
minutes, with no cooking the outer leaves of the corn
necessary. In the summer, plant as vessels for mak- PS Burrata is a ball of
this device – with its hand- ing tamales filled with fresh, soft mozzarella
turned crank – is in full meat and vegetables. I cheese and cream made
gear as I create raw noodle have borrowed these ideas from buffalo’s milk, and
salads with fresh ingredi- when making my own food quinoa is the seed valued
ents such as green onions, parcels filled with whatever by clean eaters for its
carrots, zucchini, garlic and I have on hand, which is high protein and mineral
basil, picked right out of my often root vegetables, fresh content.
APRIL/MAY 2014 Clean Eating 93
be inspired // gear & gadgets

FLAVORFUL BLENDS TRADITIONAL

The Cuisinart Spice and Nut Grinder grinds TAGINE
any spice or nut to create flavorful spice and Featuring a gorgeous
nut blends you can use in a variety of globally hand-painted pattern, the
inspired recipes. Use it to make spice mixtures Tunisian Hand-Painted
such as garam masala for Indian food or Mosaic Tagine makes
Za’atar for Middle Eastern dishes. $40, moist and tender stews,
cuisinart.com tagines, couscous and
rice dishes. Oven- and
microwave-safe, this
earthenware-clay vessel
retains heat to allow
for warm meals served
right at the table. $48,
PIZZA, PRONTO williams-sonoma.com
For a crispy, well-baked pizza crust, turn to the
Emile Henry 14 1/2 -Inch Pizza Stone, which is
made with proprietary Flame technology and

loves
Burgundy clay that allows it to withstand high
oven temperatures (although it can also be used
on the grill, too). Try using it for the crust
recipes in “Around the World in 5 Awesome
Pizzas” (p. 54) so you can have authentic-tasting
pizza that’s both clean and scrumptious!
$50, emilehenryusa.com

ASIAN INSPIRED

Clean The hand-painted, porcelain

Blue and White Chopsticks and Rest
from Pier 1 Imports are the perfect accompa-

Eating niment to Asian dishes such as sushi, stir-fry

or ramen. These dishwasher-safe chopsticks
are also a pretty addition to your culinary col-
lection, so we won’t blame you if you want to
Add some globally inspired flair to your use these all the time! $6, pier1.com
kitchen with these bright and versatile
accessories and tools.
4 IN 1
At your next party, break out Zak Confetti Modular Trays – they’re
fantastic for serving appetizers, condiments or desserts, and their
lively colors allow for customizable mixing and matching. The
recycled melamine trays can be used separately or together by
nestling the three smaller trays into the larger one. $40, zak.com

GREENS TO GO
Basil, lavender or parsley?
Whether you choose one or all
three, the Garden in a Bag makes
it easy for apartment dwellers or
those looking for some simple
convenience to grow their own
herbs. Just open, water and set
in a sunny spot like your balcony
BY LAURA SCHOBER

– within 7 to 15 days the certified

organic seeds will start to grow
while the leaves and flowers can
be harvested in approximately
6 weeks. $10, momastore.org

94 Clean Eating APRIL/MAY 2014


HOT & STEAMY
Thanks to its generous size and durable
construction, the IMUSA Stainless Steel
Steamer with Glass Lid makes the pro-
cess of cooking large-batch foods, such
as tamales (see “Kitchen Confidential,”
p. 24), corn on the cob and seafood, a
breeze. Featuring a removable steamer
insert and soft-touch handles, it’s avail-
able in 8-, 12-, 24- or 32-quart sizes. $30
to $70, imusausa.com
TORTILLA TIME
The 8-inch cast aluminum
Norpro Large Tortilla Press
makes the process of
shaping fresh tortillas easy
and quick. Insert the masa,
press, then repeat the
process until you've made
your desired amount.
Cook tortillas in batches
in a cast iron skillet. $25,
everythingkitchens.com
FLORAL FINESSE
Available in a variety of
bright, cheery colors,
Crate and Barrel’s Spring
Blossom Ornaments
are sure to perk up your
culinary collection. Use
these plywood markers to
mark wine, decorate gifts
or to add some pizzazz to
your kitchen accessories.
$12 per set of 24,
crateandbarrel.com
RICE IS NICE
With the touch of a button, the Aroma
Editors’ Choice 6-Cup Pot-Style Rice Cooker & Food
Steamer can make up to 6 cups of rice.
TEATIME DELIGHTS The cooker is also designed to make hot
The Tea from Around the World Set lets soups or hearty chilies while the steamer
you sample delicious single-estate teas allows you to steam veggies and meats
from countries around the world such as other foods cook below it.
as China, Japan and India. From green $25, aromaco.com
and black varieties to oolong
and Darjeeling, you’ll be sure to find
your favorite among this beautifully
packaged selection of 10 loose-leaf
flavors. $55, uncommongoods.com
OFF THE COB
If you’re making a soup,
salad or salsa where
corn is one of the main
ingredients, the
OXO Good Grips Corn
Stripper is a handy tool
to have in your arsenal.
Designed with non-slip
grips to cushion your
hands, this gadget
has a stainless steel
blade that easily
removes corn kernels
from the cob, deposit-
ing them into a 1/2 -cup
container for use.
$14, oxo.com
APRIL/MAY 2014 Clean Eating 95
recipe index // eat smart

Your CE
Recipe
Guide
Let your taste buds be your guide as
you navigate through our 36 mouth-
watering recipes, inspired by beloved
dishes from around the world.

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

PG GRAINS & VEGETABLES PG POULTRY

23 • •• Herby Cheesy Popcorn 25 • • Salsa Verde Turkey Tamales
48 • • Aloo Gobi WITH SPINACH 39 •• • Berbere Chicken & Lentils
74 • • Mexican-Style Stuffed Bell Peppers 39 • • Pomegranate, Walnut & Chicken Stew
75 • •• Indian Lentil Burgers WITH MANGO CHUTNEY 40 • Spicy Brazilian Coconut Chicken
90 •• Mediterranean Veggie Burgers 42 • • Middle Eastern Chicken Kofta
42 • Piri Piri Chicken WITH SPICED POTATO WEDGES
FISH & SEAFOOD 43 • Chicken Youvetsi
73 • • Lime Butter Cod WITH TROPICAL PINEAPPLE SLAW 48 • *Peanut Chicken & Soba Noodle Bowls
83 • • Mediterranean Baked Cod
WITH SWEET PEPPERS &CHICKPEA SALAD
50 • Turkish Kebabs
WITH TAHINI YOGURT SAUCE & CILANTRO COUSCOUS

51 • Lemon Tarragon Chicken Fricassee

PASTAS, SOUPS & SALADS 73 • Grilled Za'atar Chicken Pitas
29 Homemade Whole-Wheat Lemon Pepper
Pasta WITH SALMON & BROCCOLI
75 • • Chicken Piccatta
WITH LEMON BUTTER SAUCE & RED PEPPER BROCCOLI

39 • • Pomegranate, Walnut & Chicken Stew 82 • • Smoky Chicken WITH MANGO POMEGRANATE CHUTNEY
51 •• • Tuscan White Bean Soup
WITH ITALIAN SAUSAGE BEEF & PORK PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN
82 • • Creamy Mint Pesto Linguine 83 • *Ginger Lime Beef Stir-Fry
WITH JASMINE RICE & SPICY EGGPLANT

PIZZAS
56 • Chicken Spanakopizza DESSERTS
57 Pizza Albondigas 31 •• Whole-Wheat French Crepes
58 ••• Gluten-Free Pizza Dough
98 •
WITH FRESH STRAWBERRY SAUCE

Cinnamon Churros
58 •• Cauliflower Pizza Dough WITH CHOCOLATE HONEY DIPPING SAUCE
58 •• Whole-Wheat Pizza Dough
60 • • Coconut Curry Vegetable Pizza OILS & SAUCES
61 • Chicken Lo Mein Pizza 53 •• Ghee
62 • Turkish Lahmacun Pizza 90 • •• Tahini Lemon Dressing & Dipping Sauce

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

96 Clean Eating APRIL/MAY 2014

1-800-896-2396 • CrunchmasterGuru@thfoods.com
sweet tooth

Sweet Cinnamon

Spanish
Churros
Churros, which are Spanish versions of donuts, are
typically fried and doused in sugar. Here, we bake
them and serve with a rich chocolate sauce.

Cinnamon Churros INSTRUCTIONS:

WITH CHOCOLATE HONEY DIPPING SAUCE
SERVES 12. HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 35 MINUTES.
INGREDIENTS:
• ½ cup light spelt flour (TIP: For best results,
aerate flour by stirring with a spoon, then
scoop flour into a measuring cup and level
with the dull edge of a knife.)
• ¼ cup plus 2 tsp organic evaporated
cane juice, divided
• ¼ tsp fine sea salt
• 1 tsp ground cinnamon
ONE: Arrange 1 rack in center of oven and pre-
heat to 375˚F. Line 2 large baking sheets with
parchment paper. Fit pastry bag with star tip.
TWO: In a small bowl, whisk flour, ¼ cup cane
juice and salt until well combined. In a sepa-
rate small bowl, combine remaining 2 tsp cane
juice and cinnamon. Set aside.
THREE: In a small saucepan, add ½ cup water
and 3 tbsp butter. Heat on medium and
bring to a boil. Stir in flour mixture, stirring
vigorously with a wooden spoon until a thick,
smooth dough forms and begins to pull away
between each strip of dough. (NOTE: To make
your churros extra fancy, try piping strips into
squiggly, not straight, lines.)
FIVE: Carefully sprinkle churros with cinna-
mon mixture. Bake for 12 to 15 minutes, until
golden brown. Remove from oven and let
cool slightly on sheets.
SIX: Meanwhile, prepare chocolate sauce:
Fill bottom half of a double boiler with 1 to
2 inches water and arrange pot over top. Heat
on low. In double boiler, add chocolate, 1 tbsp
butter and honey and cook, stirring often, un-
til melted. (TIP: Alternatively, add ingredients
to a heat-proof bowl set over a pot of gently

from sides of pot, about 90 seconds. Remove
• 3 tbsp organic unsalted butter, room
from heat and set aside until lukewarm.
temperature
• 2 large eggs, lightly whisked FOUR: With a hand mixer set on medium
speed, gradually beat 1 egg into dough until
CHOCOLATE SAUCE fully incorporated. Beat in remaining 1 egg
• 2 oz dark chocolate (70% cocoa or greater) until fully incorporated. (NOTE: Dough will
• 1 tbsp organic unsalted butter, room separate and then come back together.)
temperature Spoon mixture into prepared pastry bag and
• 1 tbsp raw honey pipe 12 4-inch-long strips onto each baking
sheet, making 24 total and leaving ½-inch
EQUIPMENT:
RECIPE AND FOOD STYLING BY MARIANNE WREN, PHOTOGRAPHY BY GIBSON & SMITH,
simmering water; do not allow bottom of bowl
to touch water.) Stir to combine and serve with
churros. (TIP: To prevent sauce from harden-
ing, keep warm just until serving.)
NUTRIENTS PER SERVING (2 CHURROS AND
1 TSP SAUCE):
CALORIES: 114, TOTAL FAT: 7 g, SAT. FAT: 4 g, MONO-
UNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 0.5 g,
CARBS: 12 g, FIBER: 1 g, SUGARS: 7.5 g, PROTEIN: 2 g,
SODIUM: 53 mg, CHOLESTEROL: 41 mg
PROP STYLING BY GALLIMAUFRY

• 1 large pastry bag

• #18 star-shaped
pastry bag tip

98 Clean Eating APRIL/MAY 2014

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SERVINGS
Shaker Top
Shaker Top

Patricia Bragg, ND, PhD.

Pioneer Health Crusader
Health Educator, Author
Paul C. Bragg, ND, PhD. You are what you Eat, Drink,
Originator Health Stores Breathe,Think, Say & Do.
Life Extension Specialist
– Patricia Bragg
® Health Crusader

Visit bragg.com
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Taste the
Light Way to do Sweet!

Bake favorite recipes with fewer

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

the RtoealdoWay
Sweet!
TM
©2014 Domino Foods, Inc.

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