Clean Eating 2014 03

1 BAG OF GROCERIES, 5 FAST & FRESH MEALS
Improving your life one meal at a time. MARCH 2014
The Light Issue

400-CALORIE
DINNERS
THAT ARE
DELICIOUS!
MEAL
WORTHY
SALADS
DIY NUT
MILKS
BETTER COFFEE
ORGANIC BREWS WE LOVE
Harvest Chicken Salad
cleaneatingmag.com
with Pomegranate
FLUFFY HALF-THE-FAT MUFFINS Seeds & Feta
MARCH 2014 $5.99 US
p. 68
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contents
r
YouESSENTIAL
Clean Eating
MEAL PLAN
TWO WEEKS OF
CLEAN MEALS
+ CLIP-OUT
GROCERY LISTS
MARCH 2014
P. 81
features
MEALS UNDER 400 CALORIES Perfect for
44 casual
P. 76 entertaining or family meals, these
mouthwatering dishes are light on calories but
big on taste. By Marianne Wren
58 CREAMY NON-DAIRY MILKS Whether you’re

P. 44 lactose-intolerant or want to try something new,
learn how to make your own non-dairy milks
P. 68 using ingredients such as nuts, seeds, natural
sweeteners and spices. By Andrea Gourgy
P.58 62 SUPER SALADS Composed of fresh vegetables,
fruits, whole grains, nuts and seeds, these
P. 18 main-course salads are colorful, hearty and
richly flavored. By Joanne Lusted
70 MARVELOUS MUFFINS Treat yourself and

ORANGE CHICKEN PHOTO BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN
your family to a batch of delectably moist low-

P. 34 calorie muffins (with four sweet and savory
variations to choose from!). By Julie O’Hara
On our March 2014 cover we feature
a Harvest Chicken Salad with Pomegranate
76 GROCERY BAG Take the stress out of week-
Seeds & Feta, p. 68.
Photography by Gibson & Smith,
night cooking by using simple, fresh ingredi-
Food styling by Marianne Wren ents and pantry staples to create five delicious,
budget-friendly meals. By Dina Cheney
81 YOUR 14-DAY CLEAN EATING MEAL PLAN

Stay trim and healthy with our two-week meal
Chinese Orange plan that's jam-packed with tasty, calorie-con-
Chicken p. 41 scious recipes. By Heather Bainbridge
IN EVERY ISSUE / What’s Fresh: 6 / Editor’s Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / In the Next Issue: 96 / Recipe Index: 97
contents
92
46 Our cleaned-up Banh
Mi sandwich is sure to
become a family favor-
Add a touch of
whimsy to your
ite in your household. travel well kitchen with a
variety of fun
food tools.
88 GLOBAL GOURMET
Indulge in a little taste
of Greece with a creamy,
cheesy and totally clean
moussaka.
be inspired
32 COOKING WITH
Daphne Oz, a natural foods
chef and co-host of ABC’s
The Chew, shares her top
cooking tips along with how
she stays healthy while still
enjoying her favorite foods.
42 COMPLEMENTS Learn how to
pair your favorite clean foods
92 GEAR & GADGETS
with the right vitamins and
Liven up your kitchen
minerals for optimal health.
space with these new and
noteworthy culinary tools.
94 ASK THE DOC Our Resident
Doc breaks down the Paleo diet
98 SWEET TOOTH Our and separates fact from
decadent pumpkin custards
fiction as he examines the
are a mix of sweet and
questions surrounding
spice and everything nice
“negative-calorie” foods.
– with only 2 grams of
fat per serving! TRY THIS… WITH THAT
96 Create endless menus with
62 Wonderfully fresh and

satiating main-course
salads. weight loss
CE’s essential pairing guide.
90 KICK IT UP A NOTCH
The Eat-Clean Lady gives the how to
411 on calories and shares
an exclusive recipe that
34 KITCHEN CONFIDENTIAL Our
step-by-step guide to sprouting
you’ll want to add to your takes you through it all so you
clean-eating collection. can grow and harvest your
own sprouted foods.
eat smart KITCHEN TOOLS
BITS ’N’ BITES Food, health
38
15 and nutrition news you
Discover our top-quality picks
for woks and put your stir-fry
can use. skills to the test on a delectable
lemon chicken and Napa
40 CLASSICS, ONLY CLEANER cabbage recipe.
It may taste just like
delivery, but we promise
our Chinese Orange
70 Four fresh-baked muffin

recipes you won't be
able to resist!
Chicken is 100% clean!
What is Clean Eating?
what’s fresh at The soul of clean eating is consuming food in
cleaneatingmag.com
its most natural state, or as close to it as possible.
It is not a diet; it’s a lifestyle approach to food
and its preparation, leading to an improved
life – one meal at a time.
Eat five to six times a day – three meals and
We ask, Clean Eating Fans Have Spoken two to three small snacks. Include a lean
you answer!
What’s your most unusual protein, plenty of fresh fruit and vegetables,
and a complex carbohydrate with each meal.
way to use your slow cooker? This keeps your body energized and burning
“Bake potatoes in it – that surprises folks. calories efficiently all day long.
And cook dried beans in it. Great method!
Choose organic whenever possible.
I have a chicken carcass simmering
If your budget limits you, make meat,
now, making chicken stock." – Ann Rubin eggs, dairy and the Dirty Dozen (ewg.org/
foodnews) your organic priorities.
“I use mine to “I made home-
LEFTOVER POTATO PHOTOS BY CARA LYONS, IRISH MINT PATTIES AND SHRIMP & ARTICHOKE QUESADILLAS PHOTOS BY MAYA VISNYEI, SLOW COOKER IMAGE KITCH BAIN/SHUTTERSTOCK.COM
Drink at least two liters of water a day –
cook artichokes. made turkey
“I love making “I make cakes preferably from a reusable canteen, not plastic;
The slow cooker stock this past
yogurt in my and desserts doesn't heat up weekend! So
we’re friends of the environment here! Limit
slow cooker." in my crock the house like simple and your alcohol intake to one glass of antioxidant-
– Julie Atkins pot!” an oven – so it's delicious!" rich red wine a day.
– Rebekah L ideal for summer – Suzy Bowman
Johnstone
Get label savvy. Clean foods contain short
evening meals.”
– Ray Naftzger
ingredient lists. Any product with a long
ingredient list is human-made and not
considered clean.
Avoid processed and refined foods

such as white flour, sugar, bread and pasta.
Enjoy complex carbs such as whole
grains instead.
Know thy enemies. Steer clear of anything

high in saturated and trans fats, anything
fried or anything high in sugar.
Consume healthy fats (essential fatty acids,
or EFAs) every day.
Learn about portion sizes and work toward
eating within them.
Shrimp & Artichoke Quesadillas Irish Mint Patties Reduce your carbon footprint. Eat produce
that is seasonal and local. It is less taxing on
your wallet and our environment.
Shop with a conscience.

Consume humanely raised and local meats.
Slow down and savor. Never rush through

a meal. Food tastes best when savored.
Enjoy every bite.
Take it to go. Pack a cooler for work or
outings so you always have clean eats
on the go.
Make it a family affair. Food is a social
glue that should be shared with loved
3 Uses for Leftover Baked Potato ones. Improve the quality of your family’s
life along with your own.
Follow Clean Eating

us on:
cleaneatingmag.com
6 Clean Eating MARCH 2014

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clean eating // editor's letter
ALICIA REWEGA PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, STYLING BY KELSEY-LYNN CORRADETTI, SPROUTS PHOTO BY GIBSON & SMITH
We're
Lightening Up!
As we were putting together our first-ever
“Light Issue” (and recovering from holiday meal
hangovers that seemed neverending), we made
it our mission to get back to clean eating.
We slowly veered back from simple starches in Copy Chief Laura Schober has been purchasing
favor of more nutrient-dense grains such as teff, only organic, hormone- and antibiotic-free eggs,
farro, millet, amaranth and sorghum (you’ve dairy and meat. For an afternoon pick-me-up,
gotta try these!). We vowed to eat salads again, we’ve started a daily 3 pm teatime and I’ve been
but refused to suffer through boring bowls of adding the occasional tablespoon of moringa
simple greens topped with typical garden-salad – a protein-, vitamin- and mineral-rich green
veggies, so we approached our Resident Chef superfood powder – to my reusable water canteen.
Joanne Lusted to create big, bold and wildly Our Associate Art Director Bianca DiPietro has
creative meal-worthy salads (p. 62) that would traded in her regular water for sipping lemon-
blow us away – and they did! infused aqua as a natural detoxifier.
Our Food Editor Andrea Gourgy taught And did I mention that our Lead Designer
us how to make our own creamy nut milk (p. Ashley Souter has been growing her own sprouts
58), and we were completely surprised by how and adding them to everything from salads and
incredibly easy it was (and how saying “nut bag” sandwiches to soups? In fact, she grew the beauties
in the office never failed to bring out the five-year- pictured below!
old boy in all of us!). I don’t mean to brag, but how awesome is
For a light and energizing start to the day, a the Clean Eating team? I hope our little
few of us have started bulk juicing and making adjustments inspire you to make some light
kale, spinach and cucumber smoothies to wake up changes of your own!
to. Andrea’s been experimenting with making her Visit us online at cleaneatingmag.com
own kombucha and kimchi, and our Research and or tweet me your thoughts @aliciarewega
Add sprouts to:

˚ Dips & spreads
˚ Stir-frys
Alicia Rewega
˚ Salads Editor-in-Chief
˚ Sandwiches
˚ Pizza
˚ Canned tuna

Nothing tastes like the whole grain goodness of our oatmeal. With all the
healthy benefits, varieties and ease of prep, it's no wonder Bob's Red Mill oatmeal
won the 2009 Golden Spurtle World Porridge Making Championship.
TM
Product of the USA
For deliciously creative oatmeal recipe ideas, go to bobsredmill.com/oatmeal

contributors advisory board // clean eating
Meet Our Experts

Q: Recently, several of my friends have started to eat a
gluten-free diet, even if they aren't sensitive to gluten.
What are your views on a gluten-free diet – should I be
eliminating gluten for health reasons?
– Sara Bailey, SAN FRANCISCO, CA
JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, DIANE MORGAN PHOTO BY JOHN VALLS, DAPHNE OZ PHOTO COURTESY BELATHÉE PHOTOGRAPHY, TED GIBSON PHOTO BY HELGA GIBSON, ASHLEY SOUTER PHOTO BY MELISSA SANTOS
A: It does seem that “gluten-free” is all the rage these days. Unfortunately,
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, GEREMY CAPONE PHOTO BY DANIEL ABRAMS,
there's a lot of confusion about gluten and health. Gluten (the protein
found in grains such as wheat, rye and barley) is problematic for people
daphne oz with celiac disease and gluten sensitivity as it damages their immune
TV COHOST/AUTHOR,
NEW YORK CITY, NY systems and causes inflammation. But for people
Daphne Oz, cohost of The Chew, says who do not have either of these conditions, gluten-
her favorite clean foods include containing whole grains are full of essential
asparagus, raspberries and rhubarb. vitamins and minerals and should be a part of
“I make delicious pasta and grain your clean-eating lifestyle. These grains are
salads with fresh asparagus, and I important sources of B vitamins, fiber, manganese,
have started experimenting with iron, zinc and magnesium, among other nutrients. – Tiffani Bachus &
compotes and jams with rhubarb Erin Macdonald
and raspberries.” Find out Oz's
healthy-eating tips and tricks in
Nutrition
julie o’hara BA
"Cooking With" (p. 32). 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-
ashley souter ted gibson Girl nutrition and training tor and freelance writer. Lusted
GRAPHIC DESIGNER, PHOTOGRAPHER, program (URockGirl.com), regularly contributes to a variety
MILTON, ON TORONTO, ON registered dietitians and of television programs and publi-
Joining the Clean Although Ted nutrition, fitness and cations, including Steven and
Eating team from Gibson's work has wellness experts. Chris and Canadian Living.
sister publication been featured in
Oxygen, Ashley magazines, tosca reno BSc, BEd, NTP marianne wren BA, CC
Motivational speaker, As both a recipe developer and
Souter is a menus and
presenter and best-selling food stylist, Wren has worked
health-and-fit- commericals, with various print and advertis-
author of several books,
ness enthusiast photos and videos including the The Eat- Clean ing clients. She completed her
whose hobbies aren't the only Diet® series. culinary training at Dubrulle
include running things he shoots. French Culinary School and The
and cooking. In his spare time, Culinary Institute of America.
“Some of my best Gibson enjoys Culinary
meals have been competitive
salads,” she says. archery, a sport jill silverman hough diane morgan
Food and wine writer, recipe Food writer, culinary instructor,
“You can put he has several
developer, culinary instruc- restaurant consultant and award-
anything into outdoor records in
tor, author of the 100 Perfect winning author of 17 cookbooks,
a salad and as well as five Pairings series and co-author including her latest, ROOTS
make it different national gold of The Clean Plates Cookbook (Chronicle Books, 2012).
every day.” medals. (Running Press, 2012).

Clean Eating VOLUME 7, ISSUE 2
PRINTED IN THE USA
EDITOR-IN-CHIEF Alicia Rewega ACTING GENERAL MANAGER

Todd Hughes
Editorial
FOOD EDITOR Andrea Gourgy VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,
RESEARCH AND COPY CHIEF Laura Schober VEGETARIAN TIMES AND YOGA JOURNAL
ASSOCIATE EDITOR Gilean Watts Bill Harper | 310-356-2270; bharper@aimmedia.com
ONLINE EDITOR Jessica Pollack PUBLISHER'S ASSISTANT Lori Rodriguez
NUTRITION CONSULTANT Antonina Smith Business Offices
300 N. Continental Blvd., Suite 650,
Recipe Creators
El Segundo, CA 90245
Heather Bainbridge, Dina Cheney, Jill Silverman Hough,
310-356-4100; fax: 310-356-4110
Joanne Lusted, Cara Lyons, Julie O'Hara, Daphne Oz,
Tosca Reno, Tennille Tejeda, Amie Valpone, Laura Walsh, Advertising Sales
Marianne Wren EAST COAST ADVERTISING MANAGER
RESIDENT CHEF Joanne Lusted Lorrie Allen | 617-566-8277; lallen@aimmedia.com
RESIDENT FOODIE Julie O’Hara
MID WEST ADVERTISING MANAGER
Recipe Testers Kathi Magee | 414-897-0377; kmagee@aimmedia.com
Olivia Simpson, Dorothy Vo
WEST COAST ADVERTISING MANAGER
Art Gloria Biscardi | 310-356-2247; gbiscardi@aimmedia.com
ART DIRECTOR Kevin Shaw
PACIFIC NORTHWEST ADVERTISING MANAGER
ASSOCIATE ART DIRECTOR Pamela Graver
Kathleen Craven | 415-380-9642; kcraven@aimmedia.com
ASSOCIATE ART DIRECTOR Bianca DiPietro
LEAD DESIGNER Ashley Souter TEXAS/COLORADO ADVERTISING MANAGER
Contributors Tanya Scribner | 940-387-7711; tanya@scribmedia.com

Tiffani Bachus, Anna Lee Boschetto, Jonny Bowden, MARKETPLACE ADVERTISING MANAGER
Jill Silverman Hough, Joanne Lusted, Cara Lyons, Sue Sheerin | 303-931-6057; ssheerin@aimmedia.com
Erin Macdonald, Julie O’Hara, Tosca Reno, Sarah Tuff,
Laura Walsh Disclaimer: Clean Eating reserves the right
to refuse any advertising without cause.
Photographers
Gibson & Smith, Edward Pond, Bradley Reynolds,
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WEB OPERATIONS DIRECTOR
Ken Coffelt Distribution
Clean Eating (ISSN 1913-7532) is published eight times per year
Consumer Marketing (2014 Cover Dates: #39 Jan/Feb ‘14, #40 March ‘14, #41 Apr/May ‘14,
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Active Interest Media Publication.
PLEASE NOTE: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their diet.
Clean Eating does not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content
of this magazine.
MARCH 2014 Clean Eating 11

clean eating // letters
Tell us what you thought of this issue.
We Hear You!
Visit our Facebook page and leave your mark
on our wall – or tweet us @cleaneatingmag!
"I found an excellent assortment of doable recipes in the Jan/Feb

issue that I'm excited to try, and it doesn't seem like I have
to give up the foods I love (like pasta!) to eat clean." – Ashley Miravalle
FRESH LOOK
What I especially liked about the
Winter’s Best Dishes issue was the
price, the lack of ads and that it was
not "bombarded" with Christmas
recipes. The pictures of the dishes
looked very fresh and delicious.
The first recipe I'm going to make is
the Roasted Chicken & Quinoa Cobb
Salad with Goat Cheese (p. 83). Thank
you, Clean Eating!
– Ellen Guill, Albuquerque, NM
ROASTED CHICKEN & QUINOA COBB SALAD
SHOPPING MADE EASY

LETTER OF THE MONTH It’s so good to see Clean Eating back on
magazine shelves! I've noticed that the
NEW YEAR, NEW HABITS recipes in recent issues have a higher
ROAD SIGN IMAGE BECKY STARES /SHUTTERSTOCK.COM

I'm trying to get rid of the eating habits I grew up percentage of ingredients that are
with, but have been struggling to come up with readily available to most consumers – a
tasty recipes that don't include gobs of junk. I welcome change for those of us who live
found an excellent assortment of doable recipes outside large urban centers. Keep up the
in the January/February 2014 issue of Clean Eating great work!
that I'm excited to try, and it doesn't seem like I – Steffanie Brown, West Melbourne, FL
have to give up the foods I love (like pasta!) to eat
clean. At 29, I finally understand the importance of DOWNLOAD THE DIGITAL EDITION OF
CLEAN EATING AS WELL AS BACK ISSUES
being good to one’s body. – Ashley Miravalle, via email AND SPECIAL ISSUES AT ZINIO.COM
I got
I tried
Clean Eating, Winter's Best Dishes
The King Griller today
you hit it out of in the mail today and it (p. 35, Winter’s Best Dishes).
We Hear You the kitchen with made me giddy. Thanks for Peanut butter, banana and
ON FACEBOOK
facebook.com/cleaneatingmag
Winter's Best Dishes.
LOVE IT! Thank you for
publishing this one.
the early Christmas gift. My
husband is a vegetarian, so
a slice of cheese with light
whole-wheat, homemade-
the veggie section was style bread. Better than
– Michelle Kent
an added bonus. I what Elvis used to make.
– Clyde Ricker
appreciate you!
– Tammy Lou Waite

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bits 'n' bites
STRAIGHT TO
YOUR HEAD
Misplacing your smart phone
or car keys is one thing, but the
thought of total memory loss
is something that many baby
boomers would sooner forget.
Now, you may be able to simul-
taneously boost brainpower and
curb your sweet tooth. Accord-
CONTRIBUTORS: TIFFANI BACHUS, JONNY BOWDEN, JOANNE LUSTED, ERIN MACDONALD, JESSICA POLLACK, ALICIA REWEGA, LAURA SCHOBER, TENNILLE TEJEDA, AMIE VALPONE, GILEAN WATTS
ing to research in the Journal of

Cellular Biochemistry, the flavanols
found in cocoa trigger pathways
that may stave off Alzheimer’s
disease and even protect against
a multitude of conditions often as-
sociated with aging, including de-
mentia. And previous research has
demonstrated their positive effect
on heart health. In our books,
that makes chocolate a bona fide
health food! Clean Eating recom-
mends looking for chocolate bars
that contain 70% or more cocoa,
because the noteworthy flavanols
are only found in the dark variety.
CHOCOLATE IMAGE ALENA OZEROVA/SHUTTERSTOCK.COM, BREAD IMAGE SAI0112/SHUTTERSTOCK.COM
Be sure to keep your daily serving

to a square or two.
Keep your whole-grain French

is
chew on th
breads and baguettes crusty by
storing them at room temperature
no.
121 in a loosely sealed paper bag rather
than a tight plastic bag.

bits 'n' bites // smart-use guide
YMOARUT-URSE
S
GUIDE
Leftover
Curly
Kale
If you've purchased more kale than you know what to do with, try
these 3 tasty ways with the beloved leafy powerhouse.
BY AMIE VALPONE
SESAME KALE CHIPS KALE EGG BAKE KALE PESTO PASTA

SERVES 4. Remove the ribs from kale leaves SERVES 4. Line 4 ramekins on a flat surface. SERVES 4. Combine 2 cups packed freshly
and cut into 1½-inch pieces. In a large bowl, Place ¼ cup finely chopped fresh kale in chopped kale, 2 cloves minced garlic,
combine chopped kale with 2 tbsp sesame each ramekin. Crack 1 large egg and 1 egg ¼ cup pine nuts, ¼ tsp fresh lemon zest,
oil, 1 tbsp sesame seeds, ¼ tsp chili white into each ramekin. Bake at 350° F for ½ cup sun-dried tomatoes, ¼ tsp sea salt
LEFTOVER RECIPES AND PHOTOS BY AMIE VALPONE, KALE IMAGE PETER ZIJLSTRA/SHUTTERSTOCK.COM
powder, ¼ tsp sea salt and ¼ tsp freshly 15 minutes or until eggs are set. Remove and ¼ tsp freshly ground black pepper
ground black pepper. Lay flat on a baking from oven; top each ramekin with 1 tbsp in a food processor; pulse until smooth.
sheet; bake at 375° F for 15 to 20 minutes, feta cheese and 1 strip of crumbled turkey Add 2/3 cup plain Greek yogurt and pulse
turning the leaves halfway through. Remove bacon. Serve warm. for another 30 seconds. Transfer to a
from oven; set aside to cool for 5 minutes serving bowl; mix in ¼ cup freshly grated
before serving. Parmesan cheese. Toss with 2 cups cooked
penne pasta.
NUTRITION PERKS
OF KALE
Numerous studies have linked the consumption
of kale to a considerably reduced risk for many
diseases, but this superfood is also a potent
antioxidant, a powerful anti-inflammatory
and an exceptional source of vitamins K and
A, which are necessary for blood clotting and
healthy vision, respectfully.
Power up with the goodness
of plant protein.
Smooth and creamy Silk Soymilk Original has as much protein as dairy milk and
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*Silk Soymilk Original contains 8g protein, 45% DV of calcium, 0.5g saturated fat and 0mg cholesterol; typical 2% dairy milk contains 8g protein and 30% DV of calcium. Dairy data sourced from USDA National Nutrient Database for Standard Reference, Release 25.
bits 'n' bites // supermarket guide
WAKE UP lean
Eating m
TO BETTER
ag
•C az
ine
Appr

•
o ed
SE
LO
A
F AP L
PROVA
COFFEE!
Get your caffeine fix with a cup of hot java – our CE-approved picks
include organic, sustainable and fair trade–certified options!
BY LAURA SCHOBER
Lavazza iTierra!
Intenso
A full-bodied blend with Peet's Gaia Green Mountain
delicious chocolaty notes, La- Coffee Organic
vazza iTierra! Intenso is made
Allegro Organic Organic Blend Kicking Horse
from 100% arabica beans that French Roast Coffee Sumatran Coffee Kick Ass
are grown at Rainforest Alli- Grown by Peruvian farmers, An aromatic blend of deep- Reserve The bold, intense flavor of
ance–certified coffee farms Allegro Organic French Roast roast coffees, Peet’s Gaia Made with 100% organic Kicking Horse Coffee Kick Ass
across Central and South is a fair-trade, chemical-free Organic Blend Coffee is made beans sourced from the coffee (made with organic,
America. iTierra! is a sustain- coffee that boasts a smooth with certified organic beans mountains of Indonesia, fair-trade arabica beans)
able development project mouthfeel and pleasing from East Africa, Indonesia Green Mountain Coffee may surprise even the most
that works to improve the smoky-sweet flavor. Research and the Americas. This Organic Sumatran Reserve is dedicated coffee aficio-
livelihoods of coffee farmers has shown that drinking mod- delightful java features a a round- and smooth-bodied nado at first sip. Described
by implementingting environ-
e erate amounts of coffee may lively, juicy taste with notes coffee that imparts a richly as a “take-no-prisoners” dark
mental, economic
conomic and social help protect against chronic of cacao, earth and blossom. sweet aroma and flavor notes roast, this coffee offers a
initiatives, making this brew diseases such as Parkinson’s Since it’s considered a “living” of earth and wood with hints full-bodied, sweet-and-smoky
a CE-worthy pick.ck. C
Contrary to disease, type 2 diabetes and coffee, regular drinkers will of tropical dark fruit, citrus taste. While you enjoy this cup
previous beliefs,
fs, a number of liver cancer. So go ahead and notice a subtle change in and chocolate. CE suggests of joe, you can take comfort in
recent studies
ies show that
th there drink up for your health - but flavor as new, seasonal crops drinking filtered coffee that it may help improve your
is no association
ation between
betw cof- in moderation – CE recom- of beans are added into the whenever possible, as the smile – coffee beans are a
fee consumption and heart mends drinking no more blend throughout the year. filtering process gets rid of good source of trigonelline, a
disease; in fact, drinking two than 200 to 300 milligrams of When enjoyed in moderation, the cholesterol-elevating bitter antibacterial compound
to three cups of java per day caffeine a day, or two to three coffee is an excellent source of compound cafestol, which is that has been shown to help
may even lower your risk. 8-ounce cups of coffee. disease-fighting antioxidants. found in unfiltered coffee. prevent dental cavities.

reviews // bits 'n' bites
The
Book Club
Meet your best cooking companions of the season.
BY ANNA LEE BOSCHETTO
Straight from the Earth: Irresist- Kitchen Confidence: Essential

ible Vegan Recipes for Everyone Recipes and Tips that Will Help
As eating baskets of garden-fresh varieties You Cook Anything
continues to be a trend among clean First-time mom and host of the Cook-
eaters, authors Myra and Marea Good- ing Channel’s Kelsey’s Essentials, Kelsey
man created this collection of deliciously Nixon understands that really get-
produce-dense recipes using the fields of ting comfortable in your kitchen not
Earthbound Farm (Myra is a co-owner) as only takes time but is also a matter
their culinary inspiration. With satisfyingly of sharpening your skills. By taking a
hearty yet totally healthy dishes includ- step-by-step approach to each recipe,
ing Slow-Simmered Beans with Tuscan readers will learn a new cooking method
Kale and Quinoa Banana Skillet Bake, this and develop specific techniques while
mother-daughter duo offers up more discovering how simple it can be to pre-
than 100 recipes that are both meat- and pare incredible meals right in your own
dairy-free. Although you may not be kitchen. Although the recipes are geared
inspired enough to adopt a strictly vegan toward the ease and convenience of
diet, the book also delivers some insight- home cooks of every level, by using
ful practicality and personal reasons everyday ingredients in fresh new ways
to take on a plant-based diet that are there’s simply no compromising on the
definitely food for thought. flavor of any dish.
BY MYRA AND MAREA GOODMAN BY KELSEY NIXON (CLARKSON POTTER, $20)
(CHRONICLE BOOKS, $27.50)
BE SURE TO CHECK OUR BLOG (CLEANEATINGMAG.COM/BLOG) FOR ADDITIONAL

REVIEWS OF FABULOUS COOKBOOKS!
bits 'n' bites // four-legged finds
FOUR-
LEGGED
FINDS
GINGER BEEF & KALE SQUARES RECIPE AND PHOTO BY TENNILLE TEJEDA, GINGER EDWARD WESTMACOTT/SHUTTERSTOCK.COM, KALE JKB STOCK/
Whip up a batch of these inherently good-for-
poochie treats this weekend to show your fur
baby just how much you care.
SHUTTERSTOCK.COM, DOG PAVEL HLYSTOV/SHUTTERSTOCK.COM, ICE CUBE TRAYS DIANA TALIUN/SHUTTERSTOCK.COM

Ginger Beef & Kale
Squares
MAKES 3 TO 4 BISCUITS.
INGREDIENTS:
• ½ lb ground beef, cooked and drained
• 1 cup brown rice flour, plus additional for dusting
• 1 cup chopped kale (tough stems removed)
• 1 tbsp fresh lemon juice
• 1 tsp peeled and finely chopped ginger
• ¼ cup coconut milk
INSTRUCTIONS:
ONE: Preheat oven to 350°F and line a
baking sheet with parchment paper.
TWO: Add all ingredients to a large bowl and
mix well. On a floured surface, knead dough
into ball and roll out until ½-inch thick. Cut
with a small cookie cutter of your choice.
THREE: Place on prepared baking sheet and
bake for 15 minutes, until browned at the edges.
For an extra boost of flavor and

is
chew on th antioxidants in your morning
smoothies, freeze chilled white tea
no.
70 into ice cube trays for blending
with frozen fruit and reduced-fat
dairy or almond milk.

ANTIOX-IT-UP!
In case you needed another
reason to consume foods
teeming with antioxidants,
here’s one: a diet high in
antioxidants may reduce the
risk of heart disease. Accord-
ing to a recent study, which
examined the total dietary
antioxidant intake of over
33,000 women, there was
an inverse relationship be-
tween antioxidant-rich foods
and the risk of heart failure.
Unfortunately, the research-
ers were unable to make the
POMEGRANATE OLHA AFANASIEVA/SHUTTERSTOCK.COM, BARLEY MATIN/SHUTTERSTOCK.COM
same claim for supplements,

not because they don't work
but because the researchers
simply didn’t have enough
data to determine if they were
as effective as food. Nearly all
vegetables and fruits are high
in antioxidants, but standouts
include blueberries, walnuts,
beets, onions, spinach, broc-
coli, plums, dark chocolate,
elderberries and pomegranate
juice. Get ’em in!
A recent study from Sweden shows that barley may assist in weight loss.
BANISH The researchers believe that the compounds in barley increase levels of hormones
FAT WITH that control satiety – the feeling of fullness – and therefore help people to eat
less food. What’s more, these compounds – including fiber and resistant starch –
BARLEY facilitate the control of blood sugar and also decrease inflammation. In the study,
19 young adults were fed either barley or white bread at their evening meal. The
barley eaters spontaneously chose lower-calorie lunches and increased the feeling
of satiety throughout the entire experimental period. Barley does contain gluten,
but it’s a great grain to add to your diet if you’re not gluten sensitive.

bits 'n' bites // cooking class
OVEN TEMP RANGES
LOW: UNDER 275°F
CHEF JO'S
MEDIUM: 275°F TO 375°F
HIGH: 375°F AND UP
GUIDE TO
HEALTHY
OILS Good-quality oils are indispensable in the kitchen – they help lean meats
develop mouth-watering caramelized crusts in the frying pan and liven up salad
OLIVE OIL ANGEL SIMON/SHUTTERSTOCK.COM, COCONUT OIL NATA-LIA/SHUTTERSTOCK.COM, FLAX DIONI SVERA/SHUTTERSTOCK.COM, AVOCADO
greens with unmistakable flavor. When working with oils, it’s important to know the
difference between refined and unrefined: refined oils are processed and heat-stable,
while unrefined oils are minimally processed. Refined oils are suitable for heating on
medium to high temperatures; however, the processing they undergo reduces their
nutritional value. Unrefined are generally only suitable for raw or very low-heat uses,
EDWARD WESTMACOTT/SHUTTERSTOCK.COM, WALNUT AND SUNFLOWER VALENTYN VOLKOV/SHUTTERSTOCK.COM

but they have a higher concentration of health benefits and a more pronounced flavor.
Clean Eating recommends using unrefined oils whenever possible, unless the recipe
calls for a high-heat cooking oil. The other thing to keep in mind with oils is the smoke
point – this temperature refers to the heat at which the oil begins to smoke – it is im-
portant to cook within the oils’ smoke point for both safety and maximum flavor.
Here’s a taste of the oils I’ve been stocking in my pantry lately – not only do
they lend amazing flavor to my dishes, but they also pack in heart-healthy
and skin-glowing benefits!
FLAX OIL (UNREFINED)

USE: Salad dressings or drizzled over
finished dishes as garnish
SMOKE POINT: Low
FLAVOR: Nutty, smooth and slightly
buttery
BENEFIT: Source of omega-3 fatty
COCONUT OIL
USE: Medium-heat sautéing or as a but-
acids, which help fight inflammation
and promote healthy skin
ter substitute in baking When shopping for unrefined oils, select

SMOKE POINT: Medium brands sold in dark bottles that protect
FLAVOR: Distinct coconut flavor and the contents from light, as sunlight can
aroma; pairs well with bitter greens and
harm the oils’ valuable nutrients.
Indian, Caribbean and Asian dishes
BENEFIT: Source of lauric acid, a healthy
fat with antimicrobial and immune-
boosting properties.

Unless otherwise indicated, the smoke points refer to the refined versions
of each oil, so keep in mind that the unrefined varieties are not suitable
for medium-high to high-heat cooking.
EXTRA-VIRGIN GRAPE SEED OIL USE: Sautéing, roasting, grilling or baking

OLIVE OIL (UNREFINED) SMOKE POINT: High
FLAVOR: Mild with a slight nutty sweet-
USE: Salad dressings or drizzle over food ness; pairs with most foods, though is
as garnish especially great in marinades and fish
SMOKE POINT: Low to medium
FLAVOR: Strong, fruity and peppery;
complements citrus, fresh herbs, fish and
BENEFIT: Source of polyunsaturated fats,
which can reduce levels of "bad" LDL
AVOCADO OIL
USE: Best reserved for salad dressings to
cholesterol; rich in vitamin E
leafy greens preserve flavor, though can be used for
BENEFIT: Excellent source of polyphe- sautéing or stir-frying
nols, powerful antioxidants that reduce
inflammation and scavenge cancer-caus-
SAFFLOWER OIL
USE: Salad dressings, sautéing, grilling,
SMOKE POINT: High
FLAVOR: Slightly nutty with hints of
avocado; complements seafood, fruits
ing free radicals
baking and roasting and fresh herbs
SMOKE POINT: High BENEFIT: Rich in phytosterols, a plant-
WALNUT OIL
USE: Drizzled over pasta, fish or salads, or
FLAVOR: No distinct flavor; good neutral
option for light and mild salad dressings
BENEFIT: When consumed in moderate
sourced “good” HDL cholesterol that can
reduce levels of “bad” LDL cholesterol
medium heat sautéing amounts, it may help reduce abdominal

SMOKE POINT: Medium
FLAVOR: Bold and nutty
BENEFIT: Studies suggest that consum-
fat by regulating blood sugars
SUNFLOWER OIL
USE: Sautéing, roasting or in
ing walnut oil can help lower blood
pressure and maintain stable levels during
OLIVE OIL
USE: Sautéing, roasting and baking
marinades and dressings
SMOKE POINT: High
times of stress FLAVOR: Mild and neutral
SMOKE POINT: Medium to high
BENEFIT: High levels of vitamin E;
FLAVOR: More refined than extra-virgin
polyunsaturated fats help lower
olive oil, so it has a milder, less peppery
"bad" LDL cholesterol
flavor
BENEFIT: High in monounsaturated fat,
which helps regulate blood sugar and
reduce heart disease risk
SESAME OIL
USE: Stir-frys and salad dressings
SMOKE POINT: Medium
FLAVOR: Strong, toasted and nutty
BENEFIT: Source of unique antioxidant
called sesamin, which combats
inflammation

bits 'n' bites // kids' corner
SOMETHING
FOR THE KIDS!
Clean eating is for your picky little eaters too. Sneak
some much-needed nutrition into your little ones’
diet to nourish their growing bodies and brains.
Traditional Twist
SERVES 6. HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 20 MINUTES.
INGREDIENTS:
• 3 cups whole-grain elbow macaroni
• 1½ tsp olive oil
• 1½ tsp organic unsalted butter
• 1 small yellow onion, finely sliced
• 3 oz extra-lean uncured roasted ham, finely diced
• 2 oz cremini mushrooms, sliced
• 1 tbsp brown rice flour
• ¼ tsp each sea salt and fresh ground black pepper
• 1 tbsp Dijon mustard
• 2 cups 1% milk, divided
• 1 cup grated reduced-fat Swiss cheese
• Fresh micro herbs for garnish, optional
INSTRUCTIONS:
ONE: Bring a large pot of water to a boil on high.
Add macaroni and cook according to package
directions. Drain and return macaroni to pot,
covering to keep warm.
TWO: Meanwhile, in a large saucepan, heat oil and
butter on medium-high. Add onion and sauté,
stirring occasionally, until soft and translucent, 2 to 3
minutes. Add ham and sauté, stirring occasionally, for
2 minutes. Add mushrooms and sauté until browned,
about 4 minutes. Sprinkle with flour, salt and pepper
and cook for 1 minute, stirring constantly. Add Dijon
and 1 cup milk, stirring constantly. Gradually add
remaining milk, stirring after each addition. Continue
cooking until slightly thickened, 1 to 2 minutes.
PHOTOGRAPHY BY EDWARD POND, FOOD STYLING BY CLAIRE STUBBS
Remove from heat and add cheese, stirring until

completely melted. Add macaroni and stir until well
combined. Garnish with herbs (if using) and serve.
NUTRIENTS PER 11⁄8 CUP SERVING:
CALORIES: 299, TOTAL FAT: 5 g, SAT. FAT: 2 g, CARBS: 48 g,
FIBER: 5 g, SUGARS: 5 g, PROTEIN: 19 g, SODIUM: 376 mg,
CHOLESTEROL: 20 mg

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bits 'n' bites // foodie favorites
GLUTEN-FREE STAPLE
As a delicious alternative to wheat flour, King Arthur Gluten-Free Brown
Rice Flour is a stellar ingredient for baking pancakes or muffins, thicken-
ing sauces or coating proteins such as fish. A good source of vitamin B3,
vitamin B6, iron and fiber, this nutrient-rich rice flour is neutral-flavored
enough that even wheat lovers will hardly notice the difference!
$8, kingarthurflour.com
“THIS FLOUR'S MILD

FLAVOR AND SMOOTH
TEXTURE (WHICH IS LESS
GRITTY THAN OTHER
BROWN RICE FLOURS)
PROBIOTIC POWER MAKES IT AN EXCEL-
inner-ēco Fresh Harvested Coconut Water Probiotic Kefir in Original is
LENT INGREDIENT FOR
a dairy-free hydrating water that’s packed with gut-friendly probiot-
ics thanks to the addition of kefir cultures. For each tablespoon, you’ll
GLUTEN-FREE BAKING."
– ANDREA GOURGY, FOOD EDITOR
reap over 100 billion probiotic colony-forming units (CFUs). Now that’s
probiotic power! $17 per 15-oz, inner-eco.com
"I'M NOT A BIG YOGURT GAL, SO I LOVE THE FACT THAT I

CAN MAINTAIN A HEARTY SUPPLY OF GOOD BACTERIA
IN MY GUT WITH 1 DAILY TABLESPOON OF INNER-ĒCO."
– JESSICA POLLACK, ONLINE EDITOR
Foodie
Favorites
And now presenting, the supermarket finds the
CE team is coveting – and for good reason!
TURN UP THE HEAT
Give your tuna sandwiches and
salads the gourmet treatment by
BY LAURA SCHOBER cracking open a can of American
JUST JUICE
Tuna with Jalapeño. We love how
We fell hard for the naturally sweet taste of Lakewood Organic
it’s free of the additives that some
Fresh Pressed Pure Orange Juice. It can be hard to find a 100% fruit
mixed-flavor tunas contain, and it
juice that isn’t made from concentrate, and just one cup is rich in
gives a boost to heart health with
immune-supportive antioxidants, vitamins and minerals that help
10,000 milligrams of omega-3s
restore electrolytes. $5.50, lakewoodjuices.com
per can.
“I CAN'T GET ENOUGH OF $6 per 6-oz can,
THIS JUICE'S FRESH TASTE! I store.americantuna.com
ALSO LOVE HOW IT'S HIGH IN "THIS TUNA SAVES AN

VITAMINS A AND FOLATE, AND ENTIRE STEP OF SLICING
ONE CUP GIVES ME 125% OF PEPPERS FOR FLAVOR – IT'S
MY DAILY VALUE OF IMMUNE- MIXED RIGHT IN! BRILLIANT
BOOSTING VITAMIN C." AND CLEAN!"
– LAURA SCHOBER, RESEARCH & COPY CHIEF – ALICIA REWEGA, EDITOR-IN-CHIEF

FIBER UP!
For most of our lives we’ve
heard how healthy fiber is, and
how it can help with diges-
tion and gut health. But recent
research is confirming what
nutritionists have long sus-
pected – fiber is also a boon
to heart health. Researchers
from Harvard Medical School
discovered a strong correlation
between low dietary fiber and
an increased risk for cardiovas-
cular disease. Those with the
lowest consumption of fiber
had the highest prevalence of
obesity, metabolic syndrome
FARMLAND YURIY KULIK/SHUTTERSTOCK.COM, PILLS VUVIVEVIC/SHUTTERSTOCK.COM
and inflammation. The Insti-

tute of Medicine recommends
25 grams of fiber a day for
women and 38 grams for men,
but most Americans only get
about 16 grams a day. Since
most breads and cereals are fi-
ber lightweights, go for beans,
peas, lentils, Brussels sprouts,
broccoli and – surprisingly –
avocados and edamame!
HAPPY A recent study has found that people who consume vitamin and mineral
supplements have better moods than those who don’t. Researchers analyzed
eight different trials that evaluated the effect of supplements on mood and found
PILLS a terrific (and surprising) benefit on a range of measures. Supplement takers had
a 65% lower risk of perceived stress, a 68% lower risk of anxiety, a whopping 73%
reduction in fatigue and an over-70% reduction in mild psychiatric symptoms and
confusion. Remember that the next time you hear that taking vitamins just gives
you “expensive urine”!

bits 'n' bites
Creamy Rice Vinegar

Fresh Herb & Wasabi
DIY
Dressings
Making your own salad topper is easy, inexpensive and
totally impressive. Top salads, dunk raw veggies or dress
up an otherwise bland sandwich with these 9 better than
store-bought dressings that will make your taste buds sing.
RECIPES BY LINDA MELONE
PHOTOGRAPHY BY PETER CHOU, FOOD STYLING BY ADELE HAGAN , PROP STYLING BY MARTINE BLACKHURST
Tarragon Mustard
Curry
Creamy Herb
SERVES 4. MAKES ¼ CUP. HANDS-ON TIME: 7 MINUTES.
INGREDIENTS:
• 6 tbsp nonfat plain Greek yogurt
Creamy Lemon • 2 tsp fresh lemon juice
• 1 tsp raw organic honey
• 1 tsp Dijon mustard
• 1 tsp parsley, chopped
• 1 tsp fresh dill, snipped or chopped
• 1 tsp lemon zest
• Fresh ground black pepper, to taste
INSTRUCTIONS:
Whisk together all ingredients until blended.
Refrigerate until serving or use immediately.
Orange Herb Store in a sealed container in refrigerator for up
to 5 days.
Wasabi Dressing
INGREDIENTS:
• 2 tbsp rice vinegar
• 1 tbsp extra-virgin olive oil
• ½ tsp wasabi paste (or to taste)
• ½ tsp pure sesame oil
• ¼ tsp toasted unsalted sesame seeds
• Sea salt, to taste
INSTRUCTIONS:
Whisk together all ingredients until blended.
Refrigerate until serving or use immediately. Oil-
based dressings last longest in the refrigerator
(up to 2 weeks) but should be brought to room
temperature before using for best flavor.
Honey & White

Balsamic
INGREDIENTS:
• 2 tbsp white balsamic vinegar
• 1 tbsp raw organic honey
• ¼ tsp mustard seeds, ground
Buttermilk Ranch • Sea salt and fresh ground black

pepper, to taste
INSTRUCTIONS:
Whisk together all ingredients. Refrigerate until
serving or use immediately. Store in a sealed
container in refrigerator for up to 2 weeks.

bits 'n' bites
Honey & White
Balsamic
Basil Walnut
Stir in walnuts. Refrigerate until serving or and pepper. Refrigerate until serving or use
Zesty Lemon use immediately. Store in a sealed container immediately. Store in a sealed container in
TOTAL TIME: 7 MINUTES. in refrigerator for up to 2 weeks. refrigerator for up to 3 days (dependent on
INGREDIENTS: shelf life of tofu).
• 4 oz soft tofu, drained

Orange Herb
• 1 tbsp fresh lemon juice SERVES 4. MAKES ¹/3 CUP. HANDS-ON TIME: 7 MINUTES. Curry Dressing
• 1 tsp lemon zest TOTAL TIME: 7 MINUTES. SERVES 4. MAKES ¼ CUP. HANDS-ON TIME: 7 MINUTES.
INGREDIENTS: TOTAL TIME: 7 MINUTES
• ½ tbsp white wine vinegar or
rice vinegar • 2 tbsp fresh orange juice INGREDIENTS:
• 1 tbsp extra-virgin olive oil • 2 tbsp white balsamic vinegar or apple • 2 tbsp white balsamic vinegar
• Sea salt and fresh ground black cider vinegar • 1 tbsp apple cider vinegar
pepper, to taste • 2 tbsp extra-virgin olive oil • 2 tsp raw organic honey
• 1 tsp chives, chopped • 1 tbsp fresh tarragon, minced, or ½ tsp • ¼ tsp curry powder
dried tarragon • 1 tsp Dijon mustard
INSTRUCTIONS:
• ½ tbsp fresh oregano, minced, or ¼ tsp • Sea salt and fresh ground black
ONE: Place tofu in a blender and process
dried oregano pepper, to taste
with lemon juice and zest, vinegar and
• ½ tsp orange zest
oil, scraping down sides of work bowl INSTRUCTIONS:
as needed. • Sea salt and fresh ground black
Whisk together all ingredients. Refrigerate
pepper, to taste
TWO: Transfer dressing to a small mixing until serving or use immediately. Store
or serving bowl and stir in salt, pepper INSTRUCTIONS: dressing in a sealed container in a cool dark
and chives. Refrigerate until serving or use Whisk together all ingredients. Refrigerate place for up to 6 months.
immediately. Store in a sealed container in until serving or use immediately. Store in
refrigerator for 1 to 2 days (dependent on a sealed container and refrigerate for up
shelf life of tofu). to 2 weeks. Buttermilk Ranch
SERVES 6. MAKES ½ CUP. HANDS-ON TIME: 15 MINUTES.
INGREDIENTS:
Basil Walnut Tarragon Mustard
SERVES 4. MAKES ¼ CUP. HANDS-ON TIME: 10 MINUTES. SERVES 4. MAKES ½ CUP. HANDS-ON TIME: 7 MINUTES. • 5 tbsp reduced-fat buttermilk
TOTAL TIME: 10 MINUTES. TOTAL TIME: 7 MINUTES.
• 3 tbsp nonfat plain Greek yogurt
INGREDIENTS: INGREDIENTS:
• ¼ tsp onion powder
• 10 fresh basil leaves, finely chopped • 4 oz soft tofu, drained
• 1 tsp fresh dill, chopped
• ½ clove garlic, minced • 1 tbsp Dijon mustard
• 1 tsp fresh parsley, chopped
• 1 tsp Dijon mustard • ½ tbsp fresh lemon juice
• 1 tsp fresh chives, chopped
• 1 tbsp wine vinegar • ½ clove garlic, chopped
• Sea salt and fresh ground black
• 1 tbsp extra-virgin olive oil • 1 tbsp fresh tarragon, chopped, or ½ tsp pepper, to taste
dried tarragon
• 2 tbsp low-sodium chicken broth
• Sea salt and fresh ground pepper, to taste
INSTRUCTIONS:
• Sea salt and fresh ground black In a medium bowl, whisk together all
pepper, to taste INSTRUCTIONS: ingredients until blended. Refrigerate until
• 1 tbsp unsalted walnuts, chopped ONE: Place tofu in a blender and process with serving or use immediately. Store in a sealed
Dijon, lemon juice and garlic until smooth, container in refrigerator for up to 5 days.
INSTRUCTIONS:
scraping down sides of work bowl as needed.
In a medium-size mixing bowl, add basil,
garlic, Dijon, vinegar, oil, broth, salt and TWO: Transfer dressing to a small mixing
pepper, whisking to combine thoroughly. or serving bowl and stir in tarragon, salt

FOOD FIGHT! CLEAN EATING'S
Nutrients*: THEN AND NOW
Compared with traditional
Chili Cheese Fries chili cheese fries**:
We've stripped over 400 Nutritional
THEN NOW
calories, 39 grams of fat, Facts
14 grams of saturated fat
and over 1,000 milligrams
Calories 880 411
of sodium from typical Total Fat (g) 48 9
restaurant-style chili cheese
CHILI CHEESE FRIES PHOTO BY MAYA VISNYEI , CHILI CHEESE FRIES RECIPE BY JULIE O'HARA
Sat. Fat (g) 16 2

fries. The amazing part is that
ours are so fresh, you won’t Carbs (g) 94 52
notice an iota of difference! Fiber (g) 8 4
Sugars (g) 2 6
Protein (g) 21 33
Sodium (mg) 1,570 428
Cholesterol (mg) 50 54
*Serving size is 1¼ cups fries, 2⁄3 cup chili,
2 tsp sour cream
** The chili cheese fries used for comparison is
1 large serving of Sonic’s Chili Cheese Fries from
sonicdrivein.com
GET THE RECIPE: To make our Chili Cheese Fries tonight, visit cleaneatingmag.com!
From the bestselling author of THE EAT-CLEAN DIET
The Simple Steps That Helped Me Transition
from FAT to SLIM

I went from overwhelmed and overweight to the
On sale
my 70 pound body
person you see today, but
NOW
transformation didn’t happen overnight!
My process was simple: JUST 3 STEPS.
Use them to begin your journey to
weight loss and optimal health.
www.ToscaReno.com
CONNECT WITH TOSCA

A Ballantine Books hardcover and eBook
be inspired // cooking with
COOKING WITH
DAPHNE OZOz shares her insider tips on smart
ingredient swaps, when to indulge
(and when to pass!) plus her brilliant
two-bite rule. BY ANNA LEE BOSCHETTO
A
s the daughter of Mehmet Oz, Describe your definition of Best trick of the food
host of The Dr. Oz Show, living a clean eating. television trade?
healthy, well-balanced lifestyle Being healthy is about what you do most In the first season of The Chew, I gained
is basically second nature for Daphne of the time, preserving both the quan- 10 pounds, but I didn’t want to give up
Oz. While Oz tries to focus on eating tity and quality of your life. For me, that all of those great meals. For the second
whole foods, including plenty of means eating foods that are as close to the season I went by the two-bite rule. The
garden-fresh varieties, the cohost of way they were when they came out of the first bite gives you the initial sensation
ABC’s The Chew readily admits that she’s ground, as often as possible. I try to eat of the meal and then the second one is
not about to give up enjoying the beans, legumes, vegetables, fruits, lean really to enjoy and indulge. Beyond that,
delectable offerings her fellow chef proteins and good-quality healthy dairy. all of the bites taste the same, so for the
cohosts prepare each day. “For me, most part you’ve enjoyed it and you
good food is the basis of the good life,” won’t feel deprived.
says Oz. “It’s something accessible that
we can all bond over.” Between filming
DAPHNE OZ PHOTOS COURTESY OF BELATHÉE PHOTOGRAPHY, FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
The Chew and promoting her latest Top ingredient swaps?
book Relish: An Adventure in Food, Style, With recipes, I don’t tend to cut out all
and Everyday Fun (William Morrow, the butter or [other indulgences] but I
2013), Oz made time to speak with just look for ways to swap or limit those
Clean Eating about how to find your foods. I’ll use coconut oil instead of
kitchen comfort zone and why you butter, or honey or maple syrup instead
don’t have to forgo dessert, as well as of refined sugar. Right now, a favorite
her best tips for extending the life of discovery of mine is using teff flour in
your produce. place of all-purpose flour because it’s
really high in protein and it makes the
fudgiest brownies ever.
Where should a novice cook
Q What’s your secret to eating begin?
healthy when dining out? The kitchen is one of the few places where
A I’ll fill up on a salad with lots of great it’s totally acceptable for adults to make What’s your quick-cooking
vegetables and then have meat or a a mess. Don’t be afraid when you make solution?
delicious but less healthy dish I’m crav- a recipe – you might mess up and you Whether I make pesto, tomato sauce
ing, like mac and cheese or onion rings might not do it perfectly. Also, don’t bite or stock, I freeze it in individual portion
as a side, to round out the meal. Part off more than you can chew at the outset. sizes so that I can take it out quickly to
of living a balanced, healthy lifestyle is Choose the dish that you love to eat and make a pasta, braise, soup or stew with-
about indulging for a good cause. By then perfect a recipe for it. Once you’ve out having to go through a whole lot of
that, I mean skip the stale store-bought made it a few times, you can start to riff work. With fresh vegetables, blanch and
office doughnuts and enjoy homemade off it and make it your own. That’s your freeze them so that cooking doesn’t feel
goodies or dessert when you’re out to best bet for getting in the kitchen and like such a chore when you get home at
dinner with your friends. making it a party. the end of the day.

15 minutes, or up to 45 minutes, periodically
Glazed Arctic Char spooning glaze from dish over fillets.
SERVES 4.
TWO: Preheat oven to 400°F. Place a baking
INGREDIENTS: sheet in oven and heat for 2 to 3 minutes.
• 1 lb skin-on, line-caught wild Arctic Char
THREE: Carefully transfer fish to hot baking
fillets (¾- to 1½-inch thick)
sheet, skin side down, reserving marinade.
• ¼ cup olive oil
Sprinkle with 1 tbsp scallions. Bake for
*
• 3 tbsp reduced-sodium soy sauce or tamari 5 minutes. Remove from oven and spoon
• 2 tbsp pure maple syrup
• 2 tbsp fresh lime juice
reserved marinade over fish, then return
to oven and bake for 5 more minutes. Bonus
• 4 cloves garlic, minced Remove from oven and let stand for 10 Recipe
minutes. Top with remaining 1 tbsp scallions
• 2 tbsp thinly sliced scallions (white and FROM
light green parts), divided
before serving.
INSTRUCTIONS:
Recipe adapted from Relish: An Adventure In Food,
Style and Everyday Fun by Daphne Oz
DAPHNE OZ
ONE: In a baking dish or large bowl, place
NUTRIENTS PER SERVING (¼ OF RECIPE):
fish skin side down. In a medium bowl,
CALORIES: 258, TOTAL FAT: 16 g, SAT. FAT: 4 g, MONOUN-
whisk together oil, soy sauce, maple syrup, SATURATED FAT: 8 g, POLYUNSATURATED FAT: 3 g,
lime juice and garlic. Pour over fish, then CARBS: 5 g, FIBER: 0 g, SUGARS: 4 g, PROTEIN: 25 g,
cover and transfer to refrigerator for at least SODIUM: 489 mg, CHOLESTEROL: 40 mg

how to // kitchen confidential
HOW TO GROW, HARVEST, STORE AND ENJOY
SPROUTS
What
You'll
Need:
Organic
Sprouts are back in a big way – with the variety, taste,
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY, PREP SHOT PHOTOGRAPHY BY BRADLEY REYNOLDS
sprouting seeds and health rewards to merit a second look. As a bonus,
Mason jar you can quickly and easily grow them yourself.
BY LAURA WALSH, PHOTOGRAPHY BY GIBSON & SMITH
Cheesecloth
N
Rubberband or otice a health trend sprouting at within a few days. Since the perfect sprouting envi-
jar lid band your local market? A few years ronment (damp, dark and moderate temperature)
ago, “sprouted” was not a term is also conducive to bacteria growth, it’s impor-
Citric acid
commonly used to describe chips, tant to take certain measures to reduce any risks.
Large bowl granola, pasta and cereal, but it is now. The Always use seeds that are intended for sprouting
popularity of sprouted seeds, nuts, beans and and human consumption, be consistent when
Kitchen towels grains has grown in recent years, right along with rinsing and thoroughly draining the seeds, and
an increasing interest in veganism. But even if eat your sprouts within a few days. Additionally,
Small strainer you’re not on the completely raw side of healthful you can add ¼ teaspoon of citric acid to the initial
eating, you can still enjoy the benefits of growing soak and each rinsing. Unlike an outdoor garden,
Paper towels
your own sprouts. where it can take a week or two to see growth,
Airtight Sprouting expedites the germination process, your countertop greenhouse of edible sprouts
containers allowing you to eat your homegrown sprouts seems to magically flourish in a couple of days.
BROCCOLI SPROUTS
BABY ONION SPROUTS
MUNG BEAN SPROUTS

Equally exciting is the nutritional potential
of these little white and green shoots. Sprouts
INSTRUCTIONS:
are a very low-calorie food that add coveted
crunch and flavor to everything from sand-
Quick ONE: Season chicken on both
wiches and salads to stir-frys and soups. The Chicken Pho sides with five-spice, salt and black
germination process required to grow sprouts SERVES 4.
pepper. Mist a large nonstick skillet
HANDS-ON TIME: 35 MINUTES. with cooking spray and heat on
can be considered a type of predigestion that
TOTAL TIME: 45 MINUTES. medium. Add chicken, cover
helps break down complex nutrients into
and cook, turning halfway, until
their building blocks, such as amino acids INGREDIENTS:
no longer pink inside, about 12 to
and free fatty acids. Simplified, the sprouted • 1 lb boneless, skinless chicken 15 minutes.
form of most seeds, nuts, beans and grains breasts
TWO: Meanwhile, bring a large pot
is believed to contain more protein, vitamins • 1 tsp five-spice powder
of water to a boil. Add vermicelli and
and minerals than the original seeds because • ½ tsp sea salt cook until just tender, stirring often,
of increased bioavailability and digestibility. • ½ tsp fresh ground black pepper about 3 minutes. Drain and run cold
Nutrition trends don’t get much easier, faster • Olive oil cooking spray water over noodles; set aside.
or more local than that. We say, “Sprout on!” • 5 oz brown rice vermicelli or THREE: Heat oil in same pot on
brown rice Pad Thai noodles medium. Add yellow onion, star
• 1 tsp olive oil anise, cinnamon, coriander, garlic
• 1 small yellow onion, peeled and and ginger and cook, stirring
cut into eighths frequently, until very fragrant, 3 to
• 3 pieces star anise 5 minutes. Add broth and fish
• 1 2- to 3-inch stick cinnamon sauce; cover and bring to a simmer,
about 7 minutes.
• 1 tbsp coriander seeds
• 1 tbsp minced garlic FOUR: Divide noodles among
4 serving bowls. Cut chicken into
• 1 tbsp peeled and minced ginger
thin slices and divide among bowls.
ALFALFA BEAN SPROUTS • 6 cups low-sodium chicken broth
Remove broth mixture from heat
• 2 tsp fish sauce and strain through a sieve; discard
• 2 green onions, sliced onion and spices. Divide broth
• 1 jalapeño or serrano chile pepper, among bowls. Top with green
sliced into wheels, optional onions, jalapeño (if using), cilantro
• 1 cup fresh cilantro leaves and sprouts. Squeeze lime over top
• 2 cups fresh mung bean sprouts before serving.
(NOTE: The FDA recommends NUTRIENTS PER SERVING (2½ CUPS):
cooking sprouts thoroughly for CALORIES: 333, TOTAL FAT: 7 g, SAT. FAT: 2 g,
safety.) MONOUNSATURATED FAT: 3 g, POLYUNSATU-
• 1 lime, cut into wedges RATED FAT: 1 g, CARBS: 36 g, FIBER: 3 g,
SUGARS: 2 g, PROTEIN: 33.5 g, SODIUM: 649 mg,
CHOLESTEROL: 63 mg

how to // kitchen confidential
Your Easy Guide to Growing Sprouts:

1 2
Place 2 tablespoons of sprout seeds (these are alfalfa bean Pour 1 cup room-temperature water over seeds and allow
seeds) in a clean 1-quart jar. to soak for 8 to 12 hours. (Optional: Add ¼ teaspoon citric
acid to the sprouts to help prevent spoilage.)
3 4
Cut a 4 x 4-inch piece of cheesecloth to cover mouth of jar. After seeds have soaked for 8 to 10 hours, pour water out
Secure the cheesecloth with a jar lid band or rubber band. through the cheesecloth.

5 6
Add more room-temperature water to the jar through the cheesecloth. Place the jar lid-side down at an angle in a large towel-lined
Gently swish the seeds and immediately pour the water out. Pour out bowl so any remaining water can drip out. Cover the jar
as much water as possible so the seeds are damp but do not sit in with a towel and place out of direct sunlight in a place that
standing water. is 55 to 70°F.
7 8
Day 2 Day 4 Day 6

Continue rinsing and draining the seeds with room-temperature water During sprouting, many of the seed shells will fall off. The
three times a day. Always return jar to angled, lid-down position in the shells are edible, but to remove them, place the sprouts in a
bowl between rinsing sessions. The seeds will start to sprout by Day 2. large bowl of water and swoosh them around with your hand.
Replace the cheesecloth every other day. Bean sprouts will be ready to The seed shells will float to the top and can be removed with
eat when the sprouts are about 1-inch long, after 4 to 6 days. a small strainer.
Pat sprouts dry with

9 kitchen towels and TIP: If bean sprouts turn purple
place in a colander
or grow grass leaves, they're still
to drain at room
safe to eat. Purple sprouts are an
temperature for
indication that the sprouts were
1 hour. Transfer the
exposed to inconsistent water
sprouts to a paper
temperature or airflow. Leaves or a
towel–lined airtight
container and store thin root growing from the white
in the refrigerator. end mean the sprouts have been
Discard sprouts sprouting too long, which tends to
after 3 days. make them taste slightly bitter,
but they're still safe to eat!

how to // kitchen tools
Stir Up Your
Tips & Tricks
DRY INGREDIENTS: Pat
veggies and meats completely
dry with paper towels before
Dinner
Routine
adding to your wok. Any
residual moisture will cause
ingredients to steam rather
than sear, resulting in a soggy
stir-fry.
Hot and fast is the name of the game when it comes to stir-frys,
LISTEN UP: To get a crisp
stir-fry, your wok should be
and nothing gives you better results than a good-quality wok.
very hot when you add the
ingredients. To test your pan's
BY GILEAN WATTS, RECIPE BY AMIE VALPONE
temperature, drop in a small
piece of onion before you toss
in all the ingredients – if it
sizzles immediately, your wok
is ready.
SEASON OFTEN: Most woks

rely on the pan’s metal or iron
surface to act as a natural
nonstick lining. In order to
obtain and maintain these
nonstick properties, you need
to season your pan regularly.
To do so, coat the pan’s interior
surface with a small amount of
oil, then heat on high (ensure
exhaust fan is on and windows
are open). This allows the oil
to sink into the metal, creating
a built-in nonstick layer.
(NOTE: Always check the exact
seasoning instructions as they
vary from manufacturer to
manufacturer.)
FOOD PHOTOGRAPHY & STYLING BY LAURA WRIGHT,
KNOW YOUR HEAT: The

IMUSA WOK IMAGE BY GIBSON & SMITH
hottest area of the wok is the

bottom, so place ingredients
that require longer cooking
times in the center, and push
softer ingredients up to the
sides where the heat is gentler.

T
here’s a reason why woks have been a staple 1 Le Creuset Forged
in Asian cooking for more than 2,000 years – Nonstick Stir-Fry Pan
these tools get dinner on the table fast! Their With its extra-high sidewalls,
deep walls and ability to reach super-high Le Creuset’s 12-inch nonstick
THE GOURMET
temperatures make them ideal for keeping veggies crisp skillet is perfect for cooking large stir-frys without overcrowd-
and imparting that sought-after sear on mouthwatering the pan. Its durable nonstick coating gives an appealing
ing proteins in succulent stir-frys. There are two main sear without requiring large amounts of oil. PRO: The pan is
variances in woks: material and style. Most are made incredibly light, allowing you to easily toss and flip your stir-fry
of either carbon steel, cast iron or stainless steel: carbon ingredients. CON: Prolonged exposure to high heat can dam-
steel heats quickly and cools down just as fast, but it’s age nonstick coating, so it's not recommended to stir-fry on
not overly durable; cast iron is certainly sturdy, but it can high for more than a few minutes. $170, lecreuset.com
take a while to reach the optimal heat; and stainless steel
is easy to clean (and doesn’t require seasoning), but you’ll 2 IMUSA 14-Inch Natural Carbon Steel Wok
need more oil in your cooking to keep food from sticking. with Wood Handles
In terms of style, woks can be either round-bottomed or This 14-inch wok from
flat-bottomed. Round-bottomed woks are more vessel-like IMUSA offers an extremely
and considered more authentic, as they were originally wide cooking surface and
designed to sit over open flames or gas-stove burners. 31/2 -inch-tall walls. Its carbon
THE STEAL
Flat-bottomed models are designed for use on modern steel construction heats quickly
electric stove tops and sit directly on top of the heat source. and evenly, which is key for cooking stir-fry ingredients to that
Both deliver excellent results, so it’s really a matter of taste ideal tender-crisp doneness. PRO: Sturdy wood handles keep
when selecting yours – read on for our top picks! your hands safe from heat; extremely lightweight, making it
easy to carry. CON: Requires a thorough seasoning process
• ¼ tsp chile powder before your first use, or else the manufacturer’s coating will
Lemon • 2 scallions, trimmed get into your food. $20, target.com
Chicken and thinly sliced
3 Lodge 14-Inch Cast Iron Wok
& Napa INSTRUCTIONS:
ONE: In a small bowl, Styled after traditional round-bottomed woks, this
Cabbage combine lemon juice and 141/2 -inch-wide, 4-inch-deep cast iron model is suitable
SERVES 4. HANDS-ON TIME: soy sauce; set aside. for modern stove tops, as the bottom is leveled off,
25 MINUTES. TOTAL TIME:
TWO: In a large wok on
THE TRADITIONAL
25 MINUTES. allowing it to sit safely on your range.

medium, heat oil. Add PRO: The 100 % cast iron body can
INGREDIENTS: chicken and cook for reach, and maintain, the high
• Juice of 1 large lemon, plus 5 minutes, stirring frequently, temperatures required for proper
1 tsp grated lemon zest until cooked through and
stir-frying. CON: Don’t expect to
(optional), divided no longer pink inside. Add
get any Top Chef wrist-flipping
• 3 tbsp reduced-sodium cabbage, asparagus, bell
action with this wok – it weighs a
soy sauce peppers, ginger, pepper
flakes and chile powder; cook hefty 14 pounds. $85, lodgemfg.com
for 4 to 5 minutes more, until
• 1 lb chicken breast, cut into
vegetables are crisp-tender. 4 Mauviel M-150b Copper & Stainless Steel Wok,
1-inch strips
Add soy sauce mixture Bronze Handle
• 1 small head Napa cabbage,
and toss well to combine.
sliced into ½-inch pieces This stunning wok does double duty in your kitchen as both
Remove from heat, stir in
• 1 lb asparagus, trimmed and a cooking appliance and eye-catching showpiece. A dual
lemon zest (if using) and
cut into 1-inch pieces layer of 90% copper and 10% stainless steel ensures proper
THE SHOWPIECE
sprinkle with scallions.

• 1 large red bell pepper, heat distribution. PRO: Copper exterior and stainless steel
NUTRIENTS PER SERVING
seeded and thinly sliced (¼ OF RECIPE): cooking surface combines the heat-retaining qualities
• 1 large orange bell pepper, CALORIES: 260, TOTAL FAT: 11 g, of copper with the easy-to-clean simplicity of steel.
seeded and thinly sliced SAT. FAT: 2 g, MONOUNSATURATED CON: Cooking surface is small
FAT: 6 g, POLYUNSATURATED FAT:
• 1 tsp peeled and finely and edges are relatively low
1 g, CARBS: 13 g, FIBER: 4 g, SUGARS:
chopped fresh ginger 4.5 g, PROTEIN: 28 g, SODIUM: 565 mg, compared to other models.
• 1 tsp red pepper flakes CHOLESTEROL: 73 mg $375, mauvielusa.com

eat smart // classics, only cleaner
Overhaul
Your Favorite
Take-out-Style Take-out
Dishes
ORANGE
Whether you’re creating
your own dish or working
off a recipe, use these
tips to turn your take-out
CHICKEN
favorites from fatty fast
food to clean cuisine.
NIX THE DEEP FRYER:

Instead, use the breading
and searing technique
Learn the secret to moist, golden in this recipe or simply
stir-fry the protein with
YOUR RESIDENT chicken and a savory-sweet sauce a tablespoon of oil and
FOODIE that taste too good to be healthy. aromatics such as onions,
JULIE O’HARA BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
garlic or chiles.
ADD FLAVOR SANS SALT:

Build another layer of
T
he temptation to grab a quick the meat, not necessarily frying, is what flavor by marinating the
take-out meal has tripped creates this dish’s flavor, I opted to dust meat, seafood or tofu. Try
a purée of herbs, onion,
up many a clean eater and it with a light coat of flour and pan sear
garlic, oil and vinegar;
thrown plenty of dieters off instead. The flour enhances browning miso paste, orange juice
the weight-loss track. Even the biggest and creates a slightly crisp outer layer, and sesame oil; or yogurt
natural food devotees are subject to its while the inside stays moist. Since I can’t seasoned with spices.
allure. After all, who doesn’t enjoy open- resist building flavor wherever possible,
REVERSE PROPOR-
ing up those adorable take-out cartons I added aromatic Chinese five-spice TIONS: Double (or triple!)
and digging into a feast that requires no powder into the flour as well as corian- the veggies in the recipe
cooking or cleanup? der, which adds a hint of orange. and reduce the amount of
Instead of turning a blind eye to this rice you’d normally serve
alongside. In my Orange
guilty pleasure so many of us share, I Super sauce Chicken recipe, I added snow
wanted to make over one of the most I knew the sauce would make or break peas and bell pepper to this
popular take-out treats, Chinese Orange my healthy orange chicken, so I took this usually veggie-poor dish.
Chicken. This Chinese restaurant staple element seriously. The classic version re-
may not be an American dish, but it’s lies on salty soy sauce and sugar for most MAKE IT SING:
As a seasoned
writer and recipe Just about any dish can ben-
so well loved that it’s found everywhere of its flavor. I paired orange juice, ginger
developer, CE’s efit from a dash of flavored
from mall food courts to the frozen- and raw honey with low-sodium broth, vinegar or citrus juice. The
Resident Foodie
Julie O’Hara dinner aisle. Since I’ve already made over garlic and reduced-sodium tamari for the acid intensifies the other
has delved into other restaurant and diner favorites, it right sweet-and-savory balance. flavors and can trick your
everything from made sense to create a clean version of a Rather than thickening sauces with palate into wanting less
restaurant reviews salt. Add acidic ingredients
dish that seems to have as many fans as cream or butter (a technique employed
of tasty travel hot at the very end of cooking
spots to offering the all-American burger (OK, maybe not in many traditional European dishes), or squeeze citrus juice over
up her insider tips as many, but you get the point!). Chinese recipes typically use cornstarch individual servings.
for preparing a to create the rich, sticky quality we know
deliciously clean CREATE TEXTURE:
turkey dinner.
Moist chicken without the and love. I found that just a tablespoon
Open a take-out box and
Her work has deep fryer of potato starch did the job quite nicely. you’ll often see a uniform
also graced the There are two critical elements to This recipe may be packed with more serving of food bathed in
pages of Shape, this dish: moist, juicy chicken with a fresh vegetables than the take-out ver- heavy sauce. At home, take
National Geograph- the time to add crisp toasted
ic Traveler, SELF and golden crust and a deliciously sticky sion, but thanks to its generous amount
sesame seeds, chopped
Vegetarian Times. orange sauce. In Chinese restaurants, of rich, sweet orange sauce, it tastes just
nuts, sliced scallions, grated
Plus, she blogs the chicken is breaded and deep-fried as sinful. And, if you still miss those carrots, fresh herbs or even
about cooking! (sometimes in less-than-healthy oils) little white cartons, go ahead and serve
aminglingoftastes.com a sprinkling of puffed brown
for a luscious texture. Since browning it in them – we won’t tell! rice cereal.

Chinese Orange • Olive oil cooking spray
• 1 red bell pepper, seeded and cut into
juice mixture again and add to skillet. As
soon as liquid starts to simmer, reduce heat
Chicken ½-inch cubes to low. Simmer until thickened, stirring
• 6 oz snow peas (about 2½ cups), trimmed frequently, about 30 seconds. Return chicken
YOU SAVE: 153 CALORIES, 12 g TOTAL FAT,
216 mg SODIUM to skillet and simmer until heated through,
• 8 scallions, cut into ½-inch lengths
about 1 minute.
SERVES 5. HANDS-ON TIME: 35 MINUTES. INSTRUCTIONS:
ONE: To a medium bowl, add garlic, orange
Serve over brown rice or whole-grain noodles. zest and juice, broth, honey, tamari, starch, Nutrients*: THEN AND NOW
INGREDIENTS: vinegar, ginger and pepper flakes. Whisk
Compared with traditional take-out
until combined and set aside. orange chicken**:
• 2 cloves garlic, finely chopped
• Zest of 1 navel orange TWO: To a large zip-top bag, add flour, five-
Nutritional
spice, coriander and salt; seal and shake to THEN NOW
• ¾ cup fresh orange juice (from about Facts
combine. Add chicken to bag, seal and shake
2 navel oranges) Calories 420 267
well to coat chicken with mixture.
• ¾ cup low-sodium chicken broth
THREE: In a large skillet on medium-high, Total Fat (g) 21 9
• 2 tbsp raw honey
heat 1 tbsp oil. Add half of chicken, taking Sat. Fat (g) 4 1
• 4 tsp reduced-sodium tamari
care not to crowd skillet. Cook until golden Carbs (g) 43 24
• 1 tbsp potato starch brown and no longer pink in center, turning
• 2 tsp rice, white wine or apple cider vinegar Fiber (g) 0 3
2 or 3 times, 4 to 5 minutes total. Transfer
• 1 tsp ground ginger to a plate. Repeat with remaining 1 tbsp oil Sugars (g) 18 13
• ¼ tsp red pepper flakes and half of chicken (NOTE: Leave any excess Protein (g) 15 23
flour in bag and discard bag.)
• ¼ cup white whole-wheat flour Sodium (mg) 620 404
FOUR: Mist same skillet with cooking spray
• 1 tsp Chinese five-spice powder Cholesterol (mg) 95 58
and return to medium-high. Add bell pepper
• 1 tsp ground coriander
and sauté, stirring occasionally, until crisp- *Serving size is a scant 1½ cups chicken and
• ¼ tsp sea salt vegetable mixture
tender, 2 to 3 minutes. Add snow peas and
• 1 lb boneless, skinless chicken breasts ** The orange chicken used for comparison is
sauté, stirring occasionally, until crisp-tender,
(about 2 large), cut into ¾-inch pieces 1 5.7-oz serving of the Orange Chicken from
about 3 minutes. Add scallions and sauté for Panda Express (pandaexpress.com)
• 2 tbsp safflower oil 1 minute, stirring frequently. Whisk orange
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY

5
eat smart // complements
Ways to Balance
Your Nutrients Certain nutrients have a sneaky way
of conflicting with others that many
of us know little about. Here’s how
to stay in the safe zone.
BY SARAH TUFF
1 SHAKING SALT ON YOUR SALAD? CONSIDER

ADDING A SIDE OF COTTAGE CHEESE.
Too much salt does more than increase the risk for hypertension and heart
failure; it can also be associated with poor bone density, as scientists have
long known. Medical researchers at the University of Alberta showed that
people with excess sodium in their diets could be at risk of osteoporosis
and kidney stones. The study, published in 2012 in the American Journal of
Physiology – Renal Physiology, discovered that the same molecule in the
body that regulates sodium also seems to regulate calcium, and flushes
out calcium with the sodium. While a low-sodium diet is the most sensible
approach, getting extra calcium by eating more dairy, collard greens and
spinach, or by taking a supplement, may offset the bone-related dangers
of excess sodium when you find yourself eating salty foods.
2 ZINC CAN DO THE BODY

GOOD – UNTIL IT THROWS
OFF YOUR COPPER BALANCE.
Zinc helps your immune system fight bacteria and viruses, and it also helps your
body make proteins and DNA. While most adult women need 8 milligrams of zinc per
day, pregnant and breastfeeding women need 11 to 12 in order to help their babies
develop properly. A recent study published in the American Journal of Epidemiology
also found that zinc relieves symptoms of PMS. So why not pop some zinc in the form
of a supplement? Taking too much zinc can cause deficiencies in copper, the mineral
that works with iron to form red blood cells, so stick to the recommended dietary
allowance (RDA) for both zinc and copper (for women, 900 micrograms of copper).

3 FIBER: MORE IS NOT ALWAYS MORE.
With all the fiber-fortified foods and supplements on store shelves these days, you’d
think that the plant substance could do no wrong. Indeed, a recent study published in
April 2013 in the journal Stroke discovered that high fiber intake is associated with a lower
risk of stroke. But as those who’ve been waylaid by excess fiber intake can attest, the
wrong amounts can cause intestinal discomfort, including bloating and gas. Some fiber
supplements can reduce the absorption of aspirin and other medications. And people
with diabetes should be especially cautious of excess fiber, since the way it can reduce
blood sugar levels (typically a benefit) can be a drawback for those who closely monitor
their insulin and glucose levels.
4 Take iron with an orange

– but not with coffee.
Iron-deficiency anemia is common, especially among
those with chronic diseases and for women who
have heavy menstrual periods. So supplementation
can be the answer – if you time it right. Studies
have shown that coffee and tea can interfere with
iron absorption, as can the calcium in milk, cheese
and other dairy products. Vitamin C, on the other
hand, seems to aid iron absorption. If you need to
take your iron supplements with food, reach for the
produce drawer rather than the dairy shelf.
5 WHEN THE
SUNSHINE
VITAMIN TURNS
CLOUDY…
For years, proponents of vitamin D have been
urging Americans to get more of the sunshine
vitamin, and it seems there’s a new study released
every day on how dynamic D can be. It's hard to
believe you can get too much, but it can happen if
you take 50,000 IU a day for several months, which
has been linked to vitamin D toxicity, a potentially
serious buildup of calcium in the blood that can
damage bones, kidneys and soft tissues. That’s
many times higher than the RDA of 600 IU, but not
impossible with some people trying to catch up
with the latest research. People taking diuretics or
with liver or kidney conditions may be at greater
risk for toxicity. If you are supplementing with D,
talk to your doc about the right amount.
LIFESTYLE PHOTO EDYTA PAWLOWSKA/SHUTTERSTOCK.COM

400-Calorie Meals
No-Guilt
Meals
Under
400 Calories
RECIPES BY MARIANNE WREN, PHOTOGRAPHY BY GIBSON & SMITH

361 calories
Homemade
Ricotta Gnocchi
p. 49
Gear up for spring with our lightest meals yet

– they’re all under 400 calories, but they’re so

decadent that you’d never know it!
It’s hard to find a good, satisfying meal under 400 and to truly defy your expectations of what a light
calories these days. In fact, if you’re looking to store- meal can be. Yes, these 10 meals are all nutritious,
bought and take-out options, it can be hard to find waist-friendly and under 400 calories – but they’re
a snack that’s less than 400 calories! But here at also totally creative, indulgent and family-friendly.
Clean Eating, we don’t believe that “light” and So go ahead and serve these gorgeous meals
“decadent” foods need to be mutually exclusive. to your family and friends without an ounce of guilt.
This month, in honor of our inaugural “Light” We’re sure that you’re the only one who will know
issue, we set out to find the best of both worlds that they're actually good for you!

400-Calorie Meals
• 2 green onions, thinly sliced least 30 minutes or overnight.

Chicken Banh • 1 cup thinly sliced Savoy cabbage TWO: Meanwhile, season chicken with
Mi Sandwich • 1 cup peeled and julienned carrot
remaining ¼ tsp salt and pepper. Mist a grill
pan or indoor grill with cooking spray and
• ¾ tsp sea salt, divided heat to medium-high. Add chicken and grill,
• 2 4-oz boneless, skinless chicken breasts turning halfway, until lightly browned and
Banh mi is the Vietnamese word for “bread,”
no longer pink inside, 5 to 6 minutes per side.
but the term has come to mean a Vietnamese- • ½ tsp fresh ground black pepper
inspired sandwich such as this one. Here, Transfer to a cutting board and cover loosely
• Olive oil cooking spray with foil to keep warm. Add buns to grill and
quick-pickled cabbage, carrots, radishes and
onions lend a sweet-and-sour edge to this • 4 whole-grain or sprouted whole-grain toast lightly.
25-minute sandwich. This meal works great buns THREE: Cut chicken into thin slices and
for a weekday lunch – simply pack the pickled
• 1 cup fresh cilantro leaves
divide among buns. Using tongs, remove
vegetables separately and add them to the
vegetables from vinegar mixture, shaking
sandwich just before eating.
INSTRUCTIONS: slightly over bowl to remove excess liquid.
INGREDIENTS: ONE: In a small saucepan on medium-high, Divide vegetables evenly between bread and
bring ½ cup water, vinegar and cane juice to a top with cilantro.
• ½ cup rice vinegar
boil. Remove from heat and transfer to a heat-
NUTRIENTS PER SERVING (1 SANDWICH):
• 3 tbsp organic evaporated cane juice proof bowl; allow to cool for about 5 minutes.
CALORIES: 266, TOTAL FAT: 3 g, SAT. FAT: 0 g,
• 4 radishes, thinly sliced Add radishes, onions, cabbage, carrot and CARBS: 42 g, FIBER: 8 g, SUGARS: 5 g, PROTEIN: 21 g,
½ tsp salt. Cover and transfer to fridge for at SODIUM: 425 mg, CHOLESTEROL: 31 mg
266 calories

Rotolo
with Sweet
Potato &
Chard
p. 49
381 calories

400-Calorie Meals
Halibut
WITH OLIVE TAPENADE CRUST
Halibut with Olive TOTAL TIME: 35 MINUTES.

A quick olive, garlic and caper tapenade
tops delicate halibut and is served with
Tapenade Crust roasted grape tomatoes and lemon-scented

couscous with fresh parsley.
INGREDIENTS:
• 12 pitted black olives
• 2 cloves garlic
• 2 tbsp capers, drained
• 1 tbsp olive oil, divided
• 2 cups grape tomatoes, halved
• 4 6-oz boneless, skinless halibut fillets
•
374 calories

• ¼ tsp sea salt • 1 cup reduced-fat ricotta cheese INGREDIENTS:
• 1 tsp fresh ground black pepper • 3 tbsp goat cheese • 2 cups light spelt flour, plus
• 1 cup Israeli couscous (TIP: Israeli • 2 tbsp freshly grated Parmesan cheese additional for dusting, divided
couscous is also known as pearl • 2 cups jarred all-natural marinara sauce • 1½ packed cups reduced-fat ricotta
couscous. Look for whole-wheat cheese
• 4 (6 x 9-inch) fresh whole-grain pasta
varieties such as Bob’s Red Mill • 1 large egg
sheets (NOTE: These are also labeled
Whole Wheat Pearl Couscous.)
as lasagna sheets. Alternatively, you • ½ tsp sea salt
• 2 tbsp chopped fresh flat-leaf can use 16 cooked whole-grain lasagna • ½ tsp fresh ground black pepper
parsley leaves noodles and roll filling into each.)
• 1/8 tsp ground nutmeg
• 1 tsp finely grated lemon zest
INSTRUCTIONS: • 2 cups loosely packed baby arugula
INSTRUCTIONS: ONE: Preheat oven to 350°F. Arrange
ONE: Preheat oven to 400°F. Line a roasting potatoes on a parchment-lined baking • 2 tbsp chopped unsalted walnuts,
pan with parchment paper. sheet. Transfer to oven and bake until very toasted
tender when poked with a fork. Set aside • 2 tbsp olive oil
TWO: In a food processor, pulse olives,
until cool enough to handle; split potatoes
garlic, capers and 2 tsp oil until coarsely • 1 tbsp fresh grated Parmesan cheese
open and scoop out flesh into a medium
chopped. In a medium bowl, toss tomatoes
bowl. Mash with a fork and set aside. INSTRUCTIONS:
with remaining 1 tsp oil. Arrange halibut
and tomatoes in pan and sprinkle both with TWO: Meanwhile, in a medium sauté pan ONE: Fill a large pot with water and bring
salt and pepper. Divide olive mixture over on medium-high, heat oil. Add garlic and to a boil. Lightly dust a large baking sheet
top halibut. Bake for 15 minutes, or until fish sauté, stirring constantly, until fragrant, with flour.
is opaque and flakes easily with a fork and about 45 seconds. Add chard and pepper TWO: Meanwhile, in a large bowl, combine
tomatoes are soft and collapsed. flakes and sauté, stirring occasionally, until ricotta, egg, salt, pepper and nutmeg.
wilted, about 4 minutes. Set aside to cool. With a spoon, gradually beat in 1½ cups
THREE: Meanwhile, cook couscous
In a medium bowl, combine ricotta, goat flour; mixture will form a ball of dough.
according to package directions. Drain,
and Parmesan cheese. Turn dough out onto a lightly floured
return to pot and stir in parsley and lemon
zest. Serve fish and tomatoes over couscous. THREE: Spread ½ cup marinara over bottom surface and knead in remaining ½ cup
of a 9 x 9-inch baking dish. Lay 1 sheet of flour into dough.
NUTRIENTS PER SERVING (1 FILLET, ¾ CUP
COUSCOUS, ¼ OF TOMATOES):
pasta on a cutting board. Spread with one- THREE: Divide dough into 8 pieces. Working
CALORIES: 374, TOTAL FAT: 9.5 g, SAT. FAT: 1 g, MONOUN-
quarter of potato followed by one-quarter 1 piece at a time, roll dough into a 16-inch
SATURATED FAT: 6 g, POLYUNSATURATED FAT: 2 g, of chard and one-quarter of cheese mixture. long rope; cut into ¾-inch pieces. Using
CARBS: 33 g, FIBER: 5 g, SUGARS: 2 g, PROTEIN: 37 g, Starting from short (wide) end, roll up pasta; gentle pressure, roll each piece along the
SODIUM: 541 mg, CHOLESTEROL: 81 mg gently cut into 4 slices. Lay slices in dish, tines of a fork, flattening the piece slightly
over marinara, cut sides up. Repeat with as you roll. Transfer to prepared baking
remaining sheets of pasta and filling. Top sheet. Repeat with remaining dough and
with remaining 1½ cups marinara. Cover
Rotolo with foil and bake until pasta is tender and
set aside to rest.
WITH SWEET POTATO & CHARD heated through, 25 to 30 minutes. FOUR: In a food processor, pulse arugula
SERVES 4. HANDS-ON TIME: 25 MINUTES. and walnuts until finely chopped. Scrape
NUTRIENTS PER SERVING (4 ROTOLO):
TOTAL TIME: 1 HOUR, 15 MINUTES. down sides of food processor with a rubber
CALORIES: 381, TOTAL FAT: 14 g, SAT. FAT: 7 g,
Sweet potato, Swiss chard and a medley of spatula. With motor running, slowly stream
MONOUNSATURATED FAT: 5 g, POLYUNSATURATED
cheeses are rolled up into whole-grain pasta FAT: 1 g, CARBS: 45 g, FIBER: 6 g, SUGARS: 9 g, in oil. Transfer pesto to a small bowl and fold
sheets, then baked with marinara sauce. This PROTEIN: 20 g, SODIUM: 455 mg, CHOLESTEROL: 78 mg in cheese.
is the ultimate decadent pasta dish that your
FIVE: To boiling water, add gnocchi.
family will ask for time and time again!
Return water to a boil and cook until
INGREDIENTS: Homemade gnocchi is tender and floats to top, 4 to
• 2 small (4½ oz) sweet potatoes
6 minutes. Drain, reserving 2 tbsp of pasta
Ricotta Gnocchi water in bottom of pot. Add pesto to water
• 2 tsp olive oil WITH ARUGULA WALNUT PESTO (off the heat) and stir. Add gnocchi and
• 2 cloves garlic, crushed SERVES 5. HANDS-ON TIME: 40 MINUTES. toss gently to coat.
• 1 bunch red Swiss chard, tough stems NUTRIENTS PER SERVING (1 CUP):
removed and leaves coarsely chopped Making your own gnocchi is easy with this CALORIES: 361, TOTAL FAT: 15 g, SAT. FAT: 5 g, MONO-
recipe that uses ricotta cheese instead of pota- UNSATURATED FAT: 7 g, POLYUNSATURATED FAT: 3 g,
(about 8 cups chopped)
toes. A quick-toasted walnut and arugula pesto CARBS: 40.5 g, FIBER: 4 g, SUGARS: 2 g, PROTEIN: 18 g,
• 1/8 tsp red pepper flakes makes for a fragrant and flavorful sauce. SODIUM: 317 mg, CHOLESTEROL: 61 mg

400-Calorie Meals
Soba Noodle
Soup with Pork
Tenderloin
p. 52
307 calories

FF PICK
STA “I'm a huge
fan of Indian
cuisine and
this low-calorie
version of
Butter Chicken
was spicy and
Laura Schober decadent."
Research & Copy Chief
Butter Chicken
p. 52
396 calories

400-Calorie Meals
until softened slightly, about 2 minutes. butter. Add onion and sauté, stirring
Soba Noodle Soup Add broth, mushrooms and soaking water frequently, until softened and just beginning
WITH PORK TENDERLOIN and bring to a simmer. Simmer until carrots to brown, 4 to 5 minutes. Add cumin,
SERVES 6. HANDS-ON TIME: 30 MINUTES. are tender, about 5 minutes. Add noodles turmeric, curry powder and coriander,
TOTAL TIME: 35 MINUTES. and stir. stirring constantly, until fragrant, about
Quick to make and packed with noodles and 30 seconds. Add tomatoes and broth and
FIVE: Divide bok choy among serving bowls.
colorful veggies, this Asian-inspired soup bring to a simmer. Reduce heat to medium-
Divide broth and vegetable mixture among
makes for an incredibly satisfying meal. low and simmer until slightly thickened,
bowls. Slice pork thinly and divide among
about 10 to 12 minutes. Remove from heat,
INGREDIENTS: bowls. Serve with sambal oelek (if using).
stir in yogurt, then cover to keep warm.
• 1 tbsp reduced-sodium soy sauce NUTRIENTS PER SERVING (1/6 OF RECIPE):
THREE: Meanwhile, in a large zip-top bag,
• 2 tsp raw honey SATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g, combine chicken, garam masala and oil,
CARBS: 41 g, FIBER: 2 g, SUGARS: 5 g, PROTEIN: 27 g, tossing to coat. Mist a large deep skillet
• 1 lb pork tenderloin, trimmed of fat
SODIUM: 416 mg, CHOLESTEROL: 40 mg with cooking spray and heat on medium-
• ¼ tsp sea salt high. Add chicken mixture and cook,
• ½ tsp fresh ground black pepper stirring frequently, until chicken is lightly
• 1 tbsp olive oil, divided
Butter Chicken browned and no longer pink inside, 8 to
SERVES 4. HANDS-ON TIME: 30 MINUTES. 10 minutes. Add sauce and stir to coat
• 8 oz soba noodles TOTAL TIME: 1 HOUR. chicken. Serve with rice.
• ½ oz dried shiitake mushrooms In our quick and easy version of this Indian NUTRIENTS PER SERVING (1 CUP CHICKEN
dish, aromatic spices simmer with tomatoes AND ¼ OF RICE):
• 2 cloves garlic, minced
for deep flavor, while yogurt replaces heavy CALORIES: 396, TOTAL FAT: 15 g, SAT. FAT: 7 g, MONOUN-
• 2 tsp peeled and grated ginger cream for rich texture without the added fat. SATURATED FAT: 5 g, POLYUNSATURATED FAT: 1 g,
CARBS: 36 g, FIBER: 5 g, SUGARS: 5 g, PROTEIN: 30 g,
• 1 green onion, finely sliced INGREDIENTS: SODIUM: 191 mg, CHOLESTEROL: 98 mg
• 1 cup peeled and julienned carrot • 2/3 cup brown basmati rice
• 5 cups low-sodium chicken broth • 3 tbsp organic unsalted butter
• 6 pieces baby bok choy, chopped • 1 yellow onion, chopped
• 2 tsp sambal oelek, optional • 1½ tsp ground cumin
INSTRUCTIONS: • 1 tsp ground turmeric

ONE: Preheat oven to 400°F. In a small bowl, • 1 tsp curry powder
combine soy sauce and honey. Season
• 1 tsp ground coriander
pork with salt and pepper, then brush with
honey mixture. In a large ovenproof skillet • 1½ cups jarred or boxed unsalted
on medium-high, heat 1½ tsp oil. Add pork crushed tomatoes
to pan and cook, turning occasionally, just
• ½ cup low-sodium chicken broth
until browned on all sides, about 4 to 5
minutes. Transfer pan to oven and cook until • ½ cup reduced-fat (2%) plain yogurt
a thermometer inserted into the thickest (NOTE: Nonfat yogurt will not work in
part registers 145°F about 20 to 25 minutes. this recipe.)
Transfer pork to a cutting board and cover • 4 4-oz boneless, skinless chicken
loosely with foil. breasts, cut into 1-inch chunks
TWO: Cook noodles according to package • 2 tsp garam masala
directions. Drain and set aside.
• 1 tsp olive oil
THREE: In a heat-proof bowl, add
• Olive oil cooking spray
mushrooms. Cover with 1 cup boiling water
and set aside to soak for 5 minutes, until INSTRUCTIONS:
softened. Drain, reserving soaking water. ONE: Cook rice according to
FOUR: In a large saucepan on medium-high, package directions. Cover
heat remaining 1½ tsp oil. Add garlic and to keep warm.
ginger and cook, stirring constantly, until TWO: Meanwhile, in a
fragrant, about 30 seconds. Add onion large saucepan on
and carrot and cook, stirring frequently, medium-high, melt

• 3 cloves garlic, minced 60 minutes for medium; internal temperature
Beef Tenderloin should read 145°F when tested with an
WITH BUTTERMILK CHIVE • ¼ cup chopped fresh rosemary leaves
instant-read thermometer. Remove from
MASHED POTATOES • 2 tbsp grainy Dijon mustard oven, cover loosely with foil and allow to rest
INSTRUCTIONS: 5 minutes before removing butcher string
TOTAL TIME: 1 HOUR.
ONE: Preheat oven to 400°F. and carving into 8 slices. Divide mashed
Put a twist on your typical meat ’n’ potatoes
potatoes evenly between 8 plates. Top each
meal – this beef tenderloin is infused with TWO: To a large pot, add potatoes and cover
with 1 slice beef.
garlic, rosemary and mustard prior to roasting with water by 1 inch. Bring to a boil, reduce
for maximum flavor, while buttermilk adds an heat to medium and continue cooking until NUTRIENTS PER SERVING (1/8 OF RECIPE):
indulgent twist to your mashed potatoes. potatoes are tender, 15 to 18 minutes. Drain CALORIES: 282, TOTAL FAT: 7 g, SAT. FAT: 3 g,
MONOUNSATURATED FAT: 3 g, POLYUNSATURATED
INGREDIENTS: and return potatoes to pot. Add buttermilk
FAT: 0 g, CARBS: 27 g, FIBER: 2.5 g, SUGARS: 2 g,
and mash with a potato masher until PROTEIN: 26 g, SODIUM: 400 mg,
• 8 small Yukon gold potatoes, peeled
smooth. Stir in chives. Cover to keep warm. CHOLESTEROL: 66 mg
and quartered
THREE: Meanwhile, place beef on a large,
• ½ cup reduced-fat buttermilk rimmed parchment-lined baking pan.
• 2 tbsp chopped fresh chives Sprinkle with salt and pepper. In a small
bowl, combine garlic, rosemary and mustard.
• 2 lb beef tenderloin roast, trimmed and
Spread mustard mixture evenly over beef.
tied with butcher’s string (TIP: Ask your
Transfer to oven and roast to desired
local butcher to trim and tie it for you.)
doneness, about 40 minutes
• 1 tsp each sea salt and fresh ground for medium-rare or 55 to
black pepper
282 calories

400-Calorie Meals
190 calories
Zucchini
& Apple
Pancakes
p. 57

Belgian Waffles with
Sour Cherry Sauce
p. 57
249 calories

400-Calorie Meals
• 1 cup whole-grain panko bread crumbs plate). Working 1 at a time, remove chicken
Buttermilk • 3 tbsp olive oil, divided
from marinade and place gently in panko,
turning to coat both sides; transfer to a plate.
“Fried” Chicken • Juice of 1 lime Repeat with remaining chicken. Discard any
WITH KALE CAESAR SALAD remaining marinade and panko.
• 1 clove garlic, minced
TOTAL TIME: 40 MINUTES (PLUS • 2 tsp white vinegar TWO: In a large nonstick skillet on medium-
MARINATING TIME). high, heat ½ tbsp oil. Add half of chicken and
• ½ tsp anchovy paste sauté until golden brown. Flip and continue
There’s no need to deep-fry chicken to get
that delicious crispy, browned crust. In our • 4 cups loosely packed baby kale leaves cooking until golden brown on second side
version, chicken breasts are marinated in and no longer pink inside, 6 to 7 minutes
• 1 piece whole-grain bread, toasted and
buttermilk, coated in panko and sautéed for total. Repeat with another ½ tbsp oil and
cubed (TIP: Simply toast in the toaster
the ultimate not-fried chicken. A side of baby remaining half of chicken.
kale tossed in a rich anchovy dressing is the then cut into squares.)
THREE: Meanwhile, in a large bowl, combine
perfect complement. • 1 tbsp finely grated Parmesan cheese remaining 2 tbsp oil, lime juice, garlic,
INGREDIENTS: INSTRUCTIONS: vinegar and anchovy paste. Add kale and
• 4 4-oz boneless, skinless chicken ONE: In a large zip-top bag, combine toss to coat; top with bread and cheese.
chicken, buttermilk, mustard and hot sauce. Divide salad among serving plates and
breasts, each sliced in half crosswise
Squeeze out air from bag and seal. Place top with chicken.
to create 2 thin fillets
in refrigerator for a minimum of 3 hours. NUTRIENTS PER SERVING (¼ OF RECIPE):
• 1 cup reduced-fat buttermilk
Place panko in a shallow pan (such as a pie CALORIES: 343, TOTAL FAT: 15 g, SAT. FAT: 3 g, MONOUN-
• 1 tsp Dijon mustard SATURATED FAT: 9 g, POLYUNSATURATED FAT: 2 g,
• ½ tsp hot sauce SODIUM: 235 mg, CHOLESTEROL: 66 mg
343 calories

maple syrup, stirring to combine. Using an • Olive oil cooking spray
Belgian Waffles immersion blender, purée cherries. Set aside • 1½ cups light spelt flour
WITH SOUR CHERRY SAUCE to cool slightly.
• 2 tbsp baking powder
TWO: Lightly mist a waffle iron with cooking
TOTAL TIME: 30 MINUTES. • 1 tbsp organic evaporated cane juice
spray and heat to manufacturer’s directions.
A decadent brunch for just 249 calories, • ½ tsp ground nutmeg
these waffles are a healthful twist on a THREE: In a large bowl, sift together flour,
family favorite. But they don’t have to be a baking powder and salt. To a small deep • ½ tsp ground cinnamon
weekend-only affair – the waffles and sauce bowl, add egg yolks and cane juice; using an • / tsp sea salt
1 8
can be frozen (separately) for a quick, electric mixer on medium, mix until thick and
mid-week breakfast treat. • 1 large egg
pale yellow in color, about 1½ minutes. Mix
in milk, butter and vanilla to egg yolk • 1 cup 1% milk
INGREDIENTS:
mixture. Pour egg yolk mixture into flour • 2 tsp safflower oil
• 2½ cups pitted frozen sour cherries mixture and whisk just until smooth.
(NOTE: Frozen sweet cherries will work • 1 cup coarsely grated zucchini
FOUR: In a separate large bowl, add egg
as well, though you may need to adjust • 1 cup coarsely grated apple (such
whites. Using electric mixer on high, beat
the amount of sweetener.) until stiff peaks form, about 4 minutes. as Gala or Honeycrisp)
• 1 tbsp raw honey (TIP: Don’t forget to clean beaters after step • ½ cup reduced-fat ricotta cheese
3.) Fold whites into batter just until no white
• 1 tbsp pure maple syrup INSTRUCTIONS:
streaks remain; do not over mix.
(TIP: Combining both honey and maple ONE: Preheat oven to 400°F. On a
syrup adds a depth of flavor, however, FIVE: Pour 1/3 cup batter into each square of parchment-lined baking sheet, arrange
if you prefer to use only one sweetener, waffle iron. Close lid and cook until golden bacon spaced apart in a single layer. Bake,
brown, about 2 to 3 minutes; repeat with turning once, until just beginning to crisp,
use 2 tbsp pure maple syrup.)
remaining batter. Serve warm with sauce. about 7 minutes. Remove from oven and
• Olive oil cooking spray brush with maple syrup. Continue baking to
NUTRIENTS PER SERVING (2 WAFFLES AND
• 2 cups light spelt flour 1 TBSP SAUCE): desired crispness. Cover to keep warm.
CALORIES: 249, TOTAL FAT: 7.5 g, SAT. FAT: 4 g, MONOUN-
• 2 tbsp baking powder TWO: Meanwhile, mist a griddle with
SATURATED FAT: 2 g, POLYUNSATURATED FAT: 1 g,
cooking spray and heat to medium-high.
• ½ tsp sea salt CARBS: 39 g, FIBER: 3 g, SUGARS: 17 g, PROTEIN: 9 g,
SODIUM: 447 mg, CHOLESTEROL: 84 mg THREE: In a medium bowl, sift together
• 3 large eggs, whites and yolks
flour, baking powder, cane juice, nutmeg,
separated, divided cinnamon and salt. In a separate bowl,
• 3 tbsp organic evaporated cane juice combine egg, milk and oil, whisking to
Zucchini & Apple combine. Mix wet ingredients into dry,
• 2 cups 1% milk
• 3 tbsp organic unsalted butter, melted
Pancakes whisking until just combined. Fold in
zucchini, apple and ricotta.
WITH MAPLE-GLAZED TURKEY BACON
• 1 tsp pure vanilla extract FOUR: Working in batches, drop 3 tbsp
TOTAL TIME: 30 MINUTES. batter per pancake on griddle. Cook until
EQUIPMENT:
golden brown on bottom, then flip and
These savory-sweet pancakes are perfect for
• 1 4-waffle iron (4 inches square continue cooking until golden brown on
any meal of the day. Meaty turkey bacon adds
per waffle) a punch of smoky flavor and protein. Serve other side and cooked through, about 4 to
with maple syrup on the side. 5 minutes total. Serve with bacon alongside.
INSTRUCTIONS:
ONE: To a small saucepan, add cherries. NUTRIENTS PER SERVING (2 PANCAKES AND
INGREDIENTS: 1 STRIP BACON):
Bring to a simmer on medium, stirring
• 8 1-oz strips turkey bacon CALORIES: 190, TOTAL FAT: 5 g, SAT. FAT: 1 g, MONOUN-
occasionally. Reduce heat to low and SATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g,
(TRY: Applegate Organic Turkey Bacon)
continue to cook until liquid is slightly CARBS: 25 g, FIBER: 2 g, SUGARS: 8 g, PROTEIN: 13 g,
reduced, about 3 minutes. Add honey and • 1 tbsp maple syrup SODIUM: 546 mg, CHOLESTEROL: 55 mg
WEB BONUS: Drool over 30 more ultra-light meals including Fish

Sticks & Chips, a Grilled Cuban Sandwich, an Ahi Burger with Wasabi Sauce
and saucy Cajun Shrimp at cleaneatingmag.com/march-2014.

recipes
Make Your Own

NUT MILK
Smooth, creamy and an ingredient list
you can count on one hand: nut milk is a
cinch to make. Here, we'll show you the
basic method for almond milk, as well
as creative ways to mix it up using nuts,
oats, coconut and seeds. BY ANDREA GOURGY
ALMONDS AND MILK IMAGE LECIC/SHUTTERSTOCK.COM

+improve
YOUR LIFE
Almonds are a rich source of both biotin
and vitamin E. Biotin is a B vitamin that is
essential for supporting your body’s
energy production while vitamin E works
as an antioxidant in the body to protect
your cells from free radical damage.

Almond Milk
A
staple in any health-minded house- MAKES 3 TO 4 CUPS.
HANDS-ON TIME: 10 MINUTES.
hold, almond milk adds nutty fla- TOTAL TIME: 10 MINUTES (PLUS OVERNIGHT
vor to smoothies, velvety texture to SOAKING TIME).
sauces and substitutes wonderfully Soaking almonds overnight helps soften

them, allowing for easier blending and a
for regular milk in puddings and porridges. It’s a more velvety milk. However, if you don’t
great option for those who avoid dairy because of have time to soak them, bring a small pot
personal choice or lactose intolerance, but it’s also of water to a boil, add almonds for 4 to
5 minutes, then drain.
a smart way to sneak additional nutrients into your
family’s diet. INGREDIENTS:
While there are some good store-bought options • 1 cup blanched almonds
(NOTE: These are raw almonds
out there, many packaged almond milks contain
that have been blanched to remove
preservatives, gums and emulsifiers – all of which the skins.)
make this “health food” less than healthy. So why OPTIONAL ADDITIONS
not make your own? • Pure vanilla extract, to taste
Making your own almond milk may sound com- • Raw honey or pure maple syrup,
plicated, but it’s surprisingly simple – you just need to taste
a few basic ingredients, a nut bag and a blender. EQUIPMENT:
Once you get the basic method, you can get cre- • Mesh nut bag (TIP: Find a nut bag
ative and mix it up using other nuts, coconut, oats online or at your local health-food
store.)
and seeds. Check out our easy method and our
variations for inspiration on page 60 – you’ll love INSTRUCTIONS:
having a bottle of this all-natural, almond goodness ONE: To a bowl, add almonds and
on hand. cover with cold water. Set aside to
soak overnight; drain.
TWO: To a blender, add almonds
and 3 to 4 cups water. (NOTE: For a
creamier milk, use 3 cups water. To get
more mileage out of your almonds use
4 cups.) Blend on high until smooth,
about 30 seconds to 1 minute.
THREE: Set up a mesh nut bag over
a bowl or pitcher and pour mixture
into bag. Hold bag closed with one
hand, and using your other hand,
gently squeeze bag to get liquid out. If
using vanilla and/or sweetener, return
strained mixture to blender, then
add vanilla and sweetener and blend
again to combine. Store in a sealed
jug or jar in the refrigerator for up to
4 to 5 days.
NOTE: Since homemade almond milk
doesn’t have any emulsifiers, it has a
tendency to separate. Always give it
a good shake before using. Instead of
discarding the almond pulp, you can
mix some of it into your baked goods
to add an extra punch of fiber.

recipes
Almond Milk in 4 Easy Steps
PREP SHOT PHOTOGRAPHY BY BRADLEY REYNOLDS, INGREDIENT IMAGES © JAN KRATOCHVILA/SHUTTERSTOCK.COM, KJETIL KOLBJORNSRUD/SHUTTERSTOCK.COM, BW FOLSOM/SHUTTERSTOCK.COM,
1 To a blender, add presoaked 2 Blend on high until smooth. 3 Set up mesh nut bag over 4 Hold the bag closed with one
almonds to 3 to 4 cups water. a bowl or wide pitcher. Pour hand, and using your other hand,
blended mixture into bag. gently squeeze bag to get milk out.
Mix It Up: Easy Variations on Nut Milk
DIANA TALIUN/SHUTTERSTOCK.COM, TOBIK/SHUTTERSTOCK.COM, FOTOLUMINATE LLC/SHUTTERSTOCK.COM, AFRICA STUDIO/SHUTTERSTOCK.COM

Use the same method as shown above with these simple swaps or additions. Sweeten or add
pure vanilla extract to your taste.
GO TROPICAL WITH MACADAMIA COCONUT: EXTRA-CREAMY CASHEW OAT: Instead of

SWITCH UP YOUR NUTS
Instead of almonds, soak ½ cup raw unsalted almonds, soak ½ cup raw unsalted cashews and
(skinless) macadamia nuts and ½ cup unsweet- ½ cup steel cut oats overnight; drain. Add both
ened shredded coconut overnight; drain. Add to a blender with 3 to 4 cups water and continue
both to a blender with 3 to 4 cups water and with step 2.
continue with step 2.
+ +
INFUSE IT WITH HEMP SEEDS: Infuse any FLAVOR IT: If you’re using your nut milk in a
ADD-ONS
variety of nut milk with healthful essential fatty smoothie, cereal or porridge, keep it plain. But if
acids! Hemp seeds are soft and therefore don’t you’re planning to sip it straight, try flavoring it with
need to be soaked; simply add 2 tbsp shelled a touch of sweetener and unsweetened cocoa pow-
hemp seeds to the blender along with other der or heat with cinnamon, nutmeg and clove for
ingredients in step 2. an aromatic milk. (NOTE: Always heat on low; don't
bring to a boil.)

New York
April 24–28, 2014 | Hilton Midtown
EXPERIENCE
YOGA JOURNAL
IN THE CITY!
Photo by Wari Om
ELENA BROWER • KATHRYN BUDIG • Larissa Hall Carlson • Kay Kay Clivio • SEANE CORN
Nikki Costello • Jason Crandell • Tiffany Cruikshank • DJ Drez • Dana Trixie Flynn • Bo Forbes
ANA FORREST • RICHARD FREEMAN • Hilary Garivaltis • Matt Giordano • Julie Gudmestad
Taylor Harkness • Lauren Imparato • Amy Ippolitti • Sandra Joseph • Alanna Kaivalya • Leslie Kaminoff
Eric Kipp • Coby Kozlowski • GARY KRAFTSOW • Cyndi Lee • Chris Loebsack • VINNIE MARINO
Claire Missingham • DHARMA MITTRA • Sadie Nardini • Aadil Palkhivala • SARAH POWERS
Raghunath • Shiva Rea • Natasha Rizopolous • David Romanelli • Sianna Sherman • Dana Slamp
David Swenson • Seth Weisberg • James Wvinner • Colleen Saidman Yee • RODNEY YEE • Yogeswari
FRIDAY EVENING KEYNOTE BY CAROLINE MYSS

GOLD SPONSORS
SILVER SPONSORS
recipes
Super-Satisfying
Supper Salads
Salads don’t always have to be relegated to a side dish – these
5 hearty and stunning salads are filling enough to satisfy any
appetite and light enough to keep your waistline in check.
RECIPES BY JO LUSTED, PHOTOGRAPHY BY GIBSON & SMITH

Roasted Caulif lower

& Tuna Salad
(SEE RECIPE, P. 69)

recipes
Charred Lettuce &

Grilled Flank
Steak Salad
(SEE RECIPE, P. 68)

Soba Noodle Salad
(SEE RECIPE, P. 69)

recipes
• ¼ cup sun-dried tomatoes, coarsely

White Bean & chopped
Eggplant Salad • 1⁄3 cup grated ricotta salata, optional
SERVES 4. HANDS-ON TIME: 20 MINUTES. INSTRUCTIONS:

ONE: Preheat oven to 425°F. Mist eggplant
Tender baby kale, protein-rich cannellini beans with cooking spray and season with salt
and sweet roasted eggplant add big flavor to and pepper. Arrange in a single layer, cut
this meatless salad. Garlic-tahini dressing and sides up on a parchment-lined baking sheet.
pimento-stuffed olives top it off for a Middle Roast for 25 to 30 minutes, until softened
Eastern–inspired meal.
and golden brown. Set aside to cool to
INGREDIENTS: room temperature.
• 2 large eggplants, trimmed and quartered TWO: Meanwhile, prepare dressing: In a
lengthwise small bowl, whisk together garlic, tahini,
• Olive oil cooking spray vinegar, honey and Dijon. Whisk in water,
• Sea salt and fresh ground black pepper, 1 tbsp at a time, until dressing is pourable
to taste but still thick enough to coat the back of
a spoon, about ¼ cup. Season with salt
• 1 small clove garlic, minced
and pepper.
• ¼ cup tahini paste
THREE: In a large bowl, toss kale, beans,
• 2 tbsp red wine vinegar
olives and tomatoes; add dressing and toss
• 1 tbsp raw honey to coat. Divide mixture among serving
• 2 tsp Dijon mustard plates and top each with 2 pieces of
• 8 cups baby kale eggplant. Garnish with ricotta salata
• 1 cup cooked or BPA-free canned cannellini (if using).
beans, drained and rinsed (TIP: Any white NUTRIENTS PER SERVING (¼ OF RECIPE):
bean can work here so pick your favorite.) CALORIES: 326, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUN-
• 1/3 cup pimento-stuffed green olives, SATURATED FAT: 4 g, POLYUNSATURATED FAT: 4 g,
coarsely chopped CARBS: 49 g, FIBER: 16 g, SUGARS: 15 g, PROTEIN: 16 g,
SODIUM: 413 mg, CHOLESTEROL: 0 mg

Harvest Chicken Salad
(SEE RECIPE, P. 68)

recipes
• 2 tsp raw honey

• 1 tsp Dijon mustard
• 1 tbsp chopped fresh tarragon leaves
• 8 oz flank steak, trimmed of fat
• 4 hearts of romaine lettuce
• ¼ cup toasted unsalted walnut pieces
• 1/3 cup crumbled blue cheese
INSTRUCTIONS:
ONE: Preheat oven to 425°F. Mist potatoes COVER RECIPE
with cooking spray and season with
oregano, salt and pepper. Arrange potatoes
cut sides down on 1 side of a parchment-
Harvest Chicken
lined baking sheet and roast for 10 minutes. Salad
TWO: Add tomatoes to second side of sheet, WITH POMEGRANATE SEEDS & FETA
mist with cooking spray and season with salt SERVES 4. HANDS-ON TIME: 25 MINUTES.
and pepper. Return sheet to oven and roast TOTAL TIME: 1 HOUR, 10 MINUTES.
for 25 minutes more, until potatoes are fork- Spiced sweet potatoes, parsnips and Brus-
tender and golden and tomatoes are lightly sels sprouts stand in for lettuce in this warm
charred and shriveled. Set aside. chicken salad topped with pomegranate
seeds, pumpkin seeds and feta.
THREE: Meanwhile, prepare vinaigrette:
Whisk together orange zest and juice, INGREDIENTS:
shallot, vinegar, oil, honey, Dijon and • 8 shallots, halved lengthwise
tarragon. Season with salt and pepper. • 8 Brussels sprouts, trimmed and
halved lengthwise
FOUR: Mist a grill pan or indoor grill with
cooking spray and heat to medium-high. • 3 parsnips, peeled and cut into
Charred Lettuce Mist steak with cooking spray and season
½-inch chunks
with salt and pepper. Grill steak to desired • 2 sweet potatoes, peeled and cut into
& Grilled Flank doneness; 4 to 6 minutes per side (for ½-inch chunks
Steak Salad medium-rare) or 6 to 8 minutes per side • ¼ cup fresh lemon juice, divided
(for medium). Transfer to a cutting board or • 2 tsp chile powder
WITH ORANGE SHALLOT VINAIGRETTE
plate and cover loosely with foil to rest. • 1 tsp ground cumin
TOTAL TIME: 1 HOUR. Keep grill pan on medium-high. • ¼ tsp ground cinnamon
Fresh grilled flank steak tops charred FIVE: Trim a small piece from root end of • Sea salt and fresh ground black pepper,
romaine hearts, roasted fingerling potatoes romaine, keeping leaves attached to root, to taste
and grape tomatoes in this sumptuous, then cut romaine in half lengthwise. Brush • Olive oil cooking spray
scrape-the-plate meal. or toss romaine with about half of • 10 oz cooked shredded, boneless
INGREDIENTS: vinaigrette. Working in batches if necessary, chicken breast, cooled
add romaine to grill pan cut sides down, • 2 tbsp finely chopped fresh chives
• 8 fingerling potatoes, scrubbed and
halved lengthwise (about 10 oz) turning occasionally, until charred on all • 1 tbsp olive oil
sides, about 4 minutes.
• Olive oil cooking spray • ½ cup pomegranate seeds
• ½ tsp dried oregano SIX: Thinly slice steak across the grain. • ½ cup crumbled reduced-fat feta cheese
Arrange 2 romaine heart halves on each
• Sea salt and fresh ground black pepper, • 3 tbsp toasted unsalted pumpkin seeds
to taste serving plate, cut sides up, and top evenly
with steak, potatoes and tomatoes. Drizzle INSTRUCTIONS:
• 2 cups grape tomatoes, halved lengthwise
with remaining dressing and garnish evenly ONE: Position oven racks on top and
• Zest and juice of 1 large orange (about
with walnuts and blue cheese. bottom thirds of oven and preheat to
½ cup juice)
425°F. In a large bowl, toss shallots, Brussels
• 1 shallot, minced NUTRIENTS PER SERVING (¼ OF RECIPE):
sprouts, parsnips and potatoes. Drizzle
• 2 tbsp white balsamic vinegar with 3 tbsp lemon juice and season with
• 1 tbsp olive oil CARBS: 28 g, FIBER: 4 g, SUGARS: 10 g, PROTEIN: 19 g, chile powder, cumin, cinnamon, salt and
SODIUM: 286 mg, CHOLESTEROL: 43 mg pepper; toss to coat. Arrange in a single

layer on 2 parchment-lined baking sheets, • 3 to 4 carrots, peeled and grated any noodle you like for this recipe such
and mist with cooking spray. Roast for (TIP: If heirloom carrots are available, as brown rice vermicelli, whole-wheat or
about 45 minutes, until vegetables are you can substitute 8 heirloom carrots, brown rice spaghetti or glass noodles.)
lightly browned and fork-tender, switching any color, scrubbed and grated.) • 1 tbsp sesame oil
and turning trays, and tossing vegetables • 6 oz unsalted pouched albacore tuna • 1 small clove garlic, minced
halfway through. Set aside to cool for about (TRY: Wild Planet Single Serve Albacore
• ¼ cup fresh orange juice
5 minutes, or until just warm. Tuna Pouches)
• ¼ cup fresh lime juice
• 1/3 cup pitted Kalamata olives, coarsely
TWO: Transfer vegetables to a large bowl chopped • 2 tbsp reduced-sodium tamari
and toss with remaining 1 tbsp lemon juice,
• 3 tbsp sultana raisins • 1 tbsp raw honey
chicken, chives and oil. Season with salt and
• ¼ cup coarsely chopped fresh basil leaves • 1 tsp Sriracha sauce, plus additional
pepper. Transfer to a platter and top with
to taste, optional
pomegranate, feta and pumpkin seeds. • ¼ cup coarsely chopped fresh mint leaves
• 1 tsp minced fresh ginger
• ¼ cup toasted and coarsely chopped un-
NUTRIENTS PER SERVING (¼ OF RECIPE):
salted almonds • 3 green onions, thinly sliced
SATURATED FAT: 5 g, POLYUNSATURATED FAT: 2 g, • 2 carrots, peeled and julienned
INSTRUCTIONS:
ONE: Position oven racks in top and bottom • 1 each red and yellow bell pepper, seeded
SODIUM: 413 mg, CHOLESTEROL: 65 mg and julienned
thirds of oven and preheat to 425°F. Toss
cauliflower with 2 tbsp lemon juice and • 2 cups snow peas, trimmed and julienned
season with salt and pepper. Arrange in a • ¼ cup coarsely chopped fresh cilantro
single layer on a parchment-lined baking leaves
sheet and mist with cooking spray. Roast for • ¼ cup coarsely chopped fresh basil leaves
about 45 minutes, until lightly browned and • Olive oil cooking spray
fork-tender, tossing once and turning tray • 4 small eggs
halfway through. Set aside to cool to room
• ¼ cup toasted unsweetened shaved
temperature.
coconut, optional
TWO: Meanwhile, prepare vinaigrette:
Combine remaining 2 tbsp lemon juice, oil, INSTRUCTIONS:
honey, paprika and cayenne. Season with ONE: Prepare soba noodles according to
salt and pepper and set aside. package directions, drain and rinse with cold
water. Toss with sesame oil and set aside to
THREE: Transfer cauliflower to a large bowl
cool. (TIP: Spread noodles out on a baking
and toss with carrots, tuna, olives, raisins,
tray so they cool faster.)
basil and mint. Add vinaigrette and toss to
Roasted coat evenly. Arrange on a platter and top TWO: In a large bowl, whisk together garlic,
with almonds. orange juice, lime juice, tamari, honey, 1 tsp
Cauliflower & NUTRIENTS PER SERVING (¼ OF RECIPE):
Sriracha and ginger. Add onions, carrots, bell
Tuna Salad CALORIES: 316, TOTAL FAT: 15 g, SAT. FAT: 2 g, MONOUN-
peppers, snow peas, noodles, cilantro and
basil; toss to coat and set aside.
WITH SMOKED PAPRIKA VINAIGRETTE
SERVES 4. HANDS-ON TIME: 20 MINUTES. THREE: Mist a large nonstick skillet with
TOTAL TIME: 1 HOUR. cooking spray and heat to medium-high.
Slow-roasting cauliflower brings out its natural Working one at a time, crack eggs into a
sweetness. Here, it pairs perfectly with tuna, small bowl and gently slide eggs into skillet.
fresh basil and mint in this richly flavored salad.
Soba Noodle Salad Cook until bottoms are golden brown and
WITH JULIENNED VEGETABLES & whites are just firm and opaque throughout,
INGREDIENTS: FRIED EGG but yolks are still runny.
• 1 large head cauliflower, cut into SERVES 4. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 40 MINUTES. FOUR: Divide noodle mixture among
small florets
serving bowls, top each with 1 egg and
• ¼ cup fresh lemon juice, divided Packed with colorful, fiber-filled vegetables
sprinkle with coconut (if using). Serve with
such as carrots, bell peppers and snow peas,
• Sea salt and fresh ground black pepper, additional Sriracha on the side (if using).
this noodle-based salad is tossed with aro-
to taste
matic herbs and an Asian-style sweet-and- NUTRIENTS PER SERVING (¼ OF RECIPE):
• Olive oil cooking spray sour dressing, and then topped with a warm, CALORIES: 394, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONO-
• 1 tbsp olive oil sunny-side up egg. UNSATURATED FAT: 3 g, POLYUNSATURATED FAT:
• 1 tbsp raw honey 3 g, CARBS: 67 g, FIBER: 6 g, SUGARS: 13 g, PROTEIN: 15 g,

INGREDIENTS: SODIUM: 462 mg, CHOLESTEROL: 141 mg
• 1 tsp smoked sweet paprika • 9 oz soba noodles (TIP: Look for soba
• ¼ tsp ground cayenne pepper, or to taste noodles that are 100% buckwheat or use

recipes
MORNING
Glory Typical muffins have more in
common with cakes than with
nutritious breakfast fare. These
whole-grain muffin recipes
prove that satisfying a morning
sweet tooth doesn’t have to
come with a glut of calories.
BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH

Gluten-Free
Cranberry
Orange Muffins
(see recipe, p. 73)
Pumpkin
Walnut Muffins
with Maple Cream Cheese Glaze
(see recipe, p. 74)

improve
+ YOUR LIFE
These moist and flavorful muffins are
made with 100% whole-grain flour. Eat-
ing whole grains regularly can help keep
your weight in check while also helping
to reduce your risk of type 2 diabetes
and metabolic syndrome.
Apple
Cinnamon
Streusel
Muffin

Apple Cinnamon when inserted in center, 20 to 25 minutes.
Cool in pan for 3 minutes, then transfer to
• ¼ cup safflower oil
• Zest and juice of 1 large navel orange
Streusel Muffins a wire rack. (TIP: These muffins are best • 2 tsp pure vanilla extract
WITH BUTTER PECAN TOPPING served warm.)
• 2/3 cup packed unsweetened dried
SERVES 12. HANDS-ON TIME: 20 MINUTES. NUTRIENTS PER SERVING (1 MUFFIN): cranberries
TOTAL TIME: 40 MINUTES. CALORIES: 219, TOTAL FAT: 8 g, SAT. FAT: 2 g, MONOUN- • 1½ tbsp rolled oats
This classic apple muffin is topped with a SATURATED FAT: 2 g, POLYUNSATURATED FAT: 3 g,
butter-pecan crumble for added decadence. CARBS: 33 g, FIBER: 3 g, PROTEIN: 5 g, SUGARS: 18 g, INSTRUCTIONS:
SODIUM: 241 mg, CHOLESTEROL: 22 mg ONE: Preheat oven to 350˚F. Line a
INGREDIENTS: 12-count muffin tin with paper liners
• Olive oil cooking spray and mist surface of tin around liners
with cooking spray.
• 2 cups plus 3 tbsp white-whole wheat
flour, divided
Gluten-Free Cranberry
TWO: In a large bowl, whisk together flour,
• 2/3 cup plus 3 tbsp organic evaporated Orange Muffins Sucanat, baking powder, ginger, baking
cane juice, divided
SERVES 12. HANDS-ON TIME: 15 MINUTES. soda and salt.
• ¼ cup raw unsalted pecans, finely TOTAL TIME: 35 MINUTES.
THREE: In a second large bowl, whisk eggs;
chopped Gluten-free baking doesn’t have to be add buttermilk, oil, orange zest and juice
• 2 tsp ground cinnamon, divided difficult. Our recipe uses a clean gluten-free
and vanilla and whisk to combine. Add liquid
• ½ tsp plus 1/8 tsp sea salt flour blend to achieve its fluffy texture.
mixture to flour mixture and stir until flour is
• ¼ tsp plus 1/8 tsp ground nutmeg INGREDIENTS: moistened. Stir in cranberries.
• 2 tbsp organic unsalted butter, melted • Olive oil cooking spray FOUR: Divide batter among muffin cups,
• 2 tsp baking powder • 1¾ cups all-purpose gluten-free flour filling nearly to the top. Sprinkle oats
• ½ tsp baking soda (TRY: Bob's Red Mill Gluten-Free All evenly over muffins. Bake until edges are
Purpose Baking Flour) golden and a toothpick comes out with a
• 1 6½-oz apple (such as Golden Delicious
or Gala), peeled and chopped into ¼-inch • ¾ cup plus 2 tbsp Sucanat few dry crumbs, 17 to 22 minutes. Cool in
chunks (1½ cups) • 2 tsp baking powder pan for 3 minutes, then transfer to a wire
• 1 large egg • 2 tsp ground ginger rack. Serve warm or at room temperature.
• 1 cup reduced-fat buttermilk • ½ tsp baking soda NUTRIENTS PER SERVING (1 MUFFIN):
• 1 cup unsweetened applesauce • ½ tsp sea salt CALORIES: 196, TOTAL FAT: 6 g, SAT. FAT: 1 g, MONOUN-
• 3 tbsp safflower oil • 2 large eggs
CARBS: 32 g, FIBER: 3 g, PROTEIN: 4 g, SUGARS: 17 g,
INSTRUCTIONS: • 1 cup reduced-fat buttermilk SODIUM: 235 mg, CHOLESTEROL: 33 mg
ONE: Preheat oven to 375°F. Line a

12-count muffin tin with paper liners
and mist surface of tin around liners
with cooking spray.
TWO: Prepare topping: In a small bowl,
combine 3 tbsp flour, 3 tbsp cane juice,
pecans, ½ tsp cinnamon, 1/8 tsp salt and
1/8 tsp nutmeg. Drizzle with butter and
stir with a fork until moistened. Set aside.

THREE: In a large bowl, whisk together
remaining 2 cups flour, 2/3 cup cane juice,
1½ tsp cinnamon, ½ tsp salt, ¼ tsp nutmeg,
baking powder and baking soda. Stir in
apple. In a medium bowl, whisk egg; add
buttermilk, applesauce and oil and whisk
until combined. Add liquid mixture to flour
mixture and stir until just moistened.
FOUR: Divide batter among muffin cups,
filling almost to top. With your fingers,
crumble topping over muffin batter,
dividing evenly. Bake until edges are lightly
browned and a toothpick comes out clean

Pumpkin Walnut Muffins
WITH MAPLE CREAM CHEESE GLAZE
A decadent cream cheese glaze makes these
nutritious pumpkin muffins feel like a sinful treat.
INGREDIENTS:
• 1¾ cups white whole-wheat flour
• ¾ cup organic evaporated cane juice
• 2 to 3 tbsp pumpkin pie spice
(TRY: Simply Organic Pumpkin Pie Spice)
• 2 tsp baking powder
• ½ tsp baking soda
• ½ tsp sea salt
• 2 oz unsalted walnuts, toasted and
chopped (½ cup chopped)
• 2 large eggs
• 1 cup pumpkin purée
• ¾ cup plus 2 tbsp 2% milk, divided
• 3 tbsp safflower oil
• 6 tbsp reduced-fat cream cheese,
room temperature
• 2 to 3 tbsp pure maple syrup
INSTRUCTIONS:
ONE: Preheat oven to 350˚F. Line a 12-count
muffin tin with paper liners and mist surface
of tin around liners with cooking spray.
TWO: In a large bowl, whisk together flour, cane
juice, pie spice, baking powder, baking soda and
salt. Whisk in walnuts.
THREE: In a second large bowl, whisk eggs; add
pumpkin purée, ¾ cup milk and oil and stir with a
spoon until well mixed. Add to flour mixture and
stir gently to combine, leaving a few streaks of
flour visible. Set aside for 5 minutes, allowing flour
to absorb wet ingredients. Stir again, just until all
flour is moistened.
FOUR: Divide batter among muffin cups, filling
about ¾ full. Bake until edges are golden and a
toothpick comes out with a few moist crumbs,
30 to 35 minutes. Cool in pan for 3 minutes, then
transfer to a wire rack.
FIVE: Meanwhile, prepare glaze: In a small
bowl, combine cream cheese, remaining 2 tbsp
milk and maple syrup. Whisk until smooth and
mixture has reached a spreadable consistency.
Spread over top cooled muffins.
NUTRIENTS PER SERVING (1 MUFFIN):
CARBS: 30 g, FIBER: 3 g, PROTEIN: 6 g, SUGARS: 17 g,

Raspberry, Lemon
& Poppy Seed Muffins • 3 tbsp safflower oil
SERVES 12. HANDS-ON TIME: 15 MINUTES. • ¾ tsp pure almond extract
TOTAL TIME: 45 MINUTES. most of flour is moistened. Set aside
• Zest of 2 lemons
Tart raspberries combine with crunchy poppy 24 raspberries. Add remaining raspberries
• 2 cups fresh raspberries, rinsed and air-
seeds, aromatic cardamom and zesty lemon to batter in 2 additions, gently folding until
dried on paper towels (TIP: Frozen may be
to create a moist and flavor-packed muffin. combined and no dry streaks remain.
substituted, but do not defrost.)
INGREDIENTS: FOUR: Divide batter among muffin cups,
INSTRUCTIONS: filling nearly to the top. Lightly press
ONE: Preheat oven to 350˚F. Line a 12-count 2 of reserved raspberries on top of each
• 2 cups white whole-wheat flour
muffin tin with paper liners and mist surface muffin. Bake until edges are golden and
• ¾ cup organic evaporated cane juice of tin around liners with cooking spray. a toothpick comes out with a few dry
• 4 tsp poppy seeds crumbs, about 25 minutes. Cool in pan
TWO: In a large bowl, whisk together flour,
• 2 tsp baking powder for 3 minutes, then transfer to a wire rack.
cane juice, poppy seeds, baking powder,
• ½ tsp baking soda Serve warm or at room temperature.
baking soda, cardamom and salt.
• ½ tsp ground cardamom NUTRIENTS PER SERVING (1 MUFFIN):
THREE: In a second large bowl, whisk eggs;
• ½ tsp sea salt CALORIES: 182, TOTAL FAT: 5.5 g, SAT. FAT: 1 g, MONO-
add buttermilk, oil, almond extract and UNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 3 g,
• 2 large eggs lemon zest and whisk to combine. Add liquid CARBS: 28 g, FIBER: 4 g, PROTEIN: 5 g, SUGARS: 14 g,
• 1 cup reduced-fat buttermilk mixture to flour mixture and stir gently until SODIUM: 227 mg, CHOLESTEROL: 33 mg

budget recipes // savvy shopper
FEED YOUR FAMILY
for $10
Tonight!
Feeding your family should be a moment to savor, not just another task
on your to-do list. Our five fabulous recipes prove that you can make
a wholesome meal with just $10 and 30 minutes (or less) of hands-on
time. To cut costs, buy pantry ingredients from a bulk-food store – that
way, you only pay for what you need.
BY DINA CHENEY, FOOD PHOTOGRAPHY BY GIBSON & SMITH
Slow-Cooker
Mexican Beef
Chili
(see recipe, p. 79)
Come home
to this hearty, -
border
south-of-the-
eal
FOOD STYLING BY MARIANNE WREN
insp ir ed m
for just $2 8
.9
per serving!

PE R
COST T
PL A E FU LL RE CI PE
TUESDAY
$2.10 $8.38
Open-Faced Tuna
Sandwiches
WITH QUICK-PICKLED SHALLOTS
This isn’t your grandmother’s tuna salad! Tart citrus,
salty capers and sweet pickled shallots add a modern
twist to this nostalgic dish. To pile our sandwiches
with maximum fixings, we ditched the second slice
of bread and opted for open-faced sandwiches.
MONDAY INGREDIENTS:
• 2 5-oz BPA-free cans or pouches wild albacore
COST PER
PL ATE tuna (packed in water), drained
$1.80
• 2 large stalks celery, finely chopped
FU LL R EC IP • 1 lemon, zested, plus 1 tbsp juice
E
$7.19 • ¼ cup finely chopped shallot
• 2½ tbsp olive oil mayonnaise
• ¾ tbsp capers, drained and rinsed
Butternut Squash, • Sea salt and fresh ground black pepper, to taste
• 4 slices whole-grain bread, toasted
Brussels Sprouts INSTRUCTIONS:
• 4 leaves romaine lettuce
ONE: Preheat oven to 375˚F.
& Parmesan TWO: In a medium bowl, whisk eggs,
• 1 vine-ripened tomato, thinly sliced
Frittata egg whites, ¼ tsp salt and pepper; PICKLED SHALLOTS

set aside.
SERVES 4. HANDS-ON TIME: 20 MINUTES. • ¼ cup apple cider vinegar
TOTAL TIME: 35 MINUTES. THREE: In a 10-inch nonstick ovenproof • 2 tbsp raw honey
Brussels sprouts are so much more than skillet, heat oil on medium. Add Brussels • 10 whole cloves
side-dish fare – here, we’ve sautéed them sprouts, mushrooms, squash, shallot,
• 10 whole black peppercorns
with sweet squash, fragrant garlic and hearty rosemary and remaining ¼ tsp salt. Sauté,
• ½ cup thinly sliced shallot (TIP: Slice vertically
mushrooms for a crowd-pleasing veggie frit- stirring often, until mushrooms and
from top to bottom.)
tata that comes together in just 35 minutes! squash are tender and Brussels sprouts
are almost cooked through, about INSTRUCTIONS:
INGREDIENTS:
4 minutes. Add garlic and sauté for ONE: Prepare Pickled Shallots: In a small sauce-
• 5 large whole eggs
1 more minute. Arrange vegetables in pan, add ¼ cup water, vinegar, honey, cloves and
• ½ cup egg whites an even layer in skillet. peppercorns. Bring to a boil. Add sliced shallot,
(about 4 large egg whites)
FOUR: Pour egg mixture over top and then cover and remove from heat. Let sit for
• ½ tsp sea salt, divided about 20 minutes. Drain, discarding cloves and
gently shake pan to distribute evenly.
• 1/8 tsp fresh ground black pepper peppercorns.
Sprinkle with goat cheese and Parmesan
• 1½ tsp olive oil and cook undisturbed until edges set, TWO: Meanwhile, in a medium bowl, mix tuna,
• 4 oz Brussels sprouts, trimmed about 3 minutes. Transfer to oven and celery, lemon zest and juice, chopped shallot,
and quartered cook until eggs are completely cooked mayonnaise, capers, salt and pepper with a fork
• 2½ oz white button mushrooms, through and cheese melts, 10 to until well combined.
thinly sliced 12 minutes. Let rest for 5 minutes. To
THREE: Top each slice bread with romaine,
• 1 cup peeled and diced butternut serve, carefully invert onto a plate.
tomato, tuna mixture and Pickled Shallots,
squash (¼-inch cubes) (TIP: Run a thin knife around edge and
place plate over top of skillet; flip skillet dividing evenly.
• 1 large shallot, minced
to release onto plate.) NUTRIENTS PER SERVING
• 1 sprig fresh rosemary, leaves minced (1 SLICE BREAD, 1 LETTUCE LEAF, 2 SLICES TOMATO,
• 1 large clove garlic, minced NUTRIENTS PER SERVING (¼ OF FRITATTA): ½ CUP TUNA MIXTURE, 1 TBSP SHALLOTS):
CALORIES: 173, TOTAL FAT: 8 g, SAT. FAT: 3.5 g, CALORIES: 263, TOTAL FAT: 10 g, SAT. FAT: 1 g, MONO-
• 1 oz goat cheese, crumbled
MONOUNSATURATED FAT: 3 g, POLYUNSATURATED UNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 5 g,
• 2 tbsp grated Parmesan cheese FAT: 1 g, CARBS: 9.5 g, FIBER: 2 g, SUGARS: 3 g, OMEGA-3s: 1,510 mg, OMEGA-6s: 520 mg, CARBS: 22 g,
(TRY: Grana Padano or Parmigiano- PROTEIN: 15.5 g, SODIUM: 453 mg, FIBER: 5 g, SUGARS: 7 g, PROTEIN: 21.5 g, SODIUM: 421 mg,
Reggiano cheese varieties.) CHOLESTEROL: 238 mg CHOLESTEROL: 18 mg

E WEDNESDAY
FU LL R EC IP
$8.84
COST PER
PL ATE
$2.2 1
Caraway Pork
WITH APPLESAUCE
& GARLICKY SPINACH
Sweet apples and juicy pork are a heavenly pair
on their own, but the addition of exotic spices
and a crispy bread crumb coating make this dish
a must in your weekly dinner rotation. If you like,
double the applesauce recipe and save half for
dessert – it’s delicious drizzled over yogurt with
cinnamon and a sprinkling of Sucanat!
INGREDIENTS:
INSTRUCTIONS:
• ½ cup whole-grain bread crumbs
ONE: Preheat oven to 400˚F. Line a small
• ½ tsp dried thyme
baking sheet with foil. In a medium bowl,
• ½ tsp sea salt, divided combine bread crumbs, thyme, ¼ tsp salt,
• ¼ tsp ground caraway seeds caraway, fennel and ¼ tsp pepper. Brush
smooth, about 1 more minute. Remove from
• ¼ tsp ground fennel seeds pork with mustard, then transfer to bread
heat and cover to keep warm.
• ¼ tsp fresh ground black pepper, crumb mixture, turning to coat.
plus additional to taste FOUR: In a clean large skillet, heat remain-
TWO: In a large skillet, heat 1½ tsp oil on
ing 1½ tsp oil on medium. Add garlic and
• 1 lb pork tenderloin, trimmed of fat medium-high. Add pork and cook for 2 min-
sauté, stirring often, until fragrant, about
• 1 tbsp Dijon mustard utes per side, until light brown. Transfer to
1 minute. Add spinach and remaining
• 1 tbsp grape seed or safflower oil, divided baking sheet and bake until an instant-read 1
/8 tsp salt and pepper, to taste. Increase heat
thermometer registers 145˚F when inserted
to medium-high and cook, tossing spinach
in center of pork, 20 to 25 minutes. Transfer
• 1 lb spinach, trimmed and roughly with tongs, until bright green and wilted,
pork to a cutting board, cover with foil and
chopped or torn (about 8 cups) about 3 minutes. Transfer to a paper towel–
let rest for 10 minutes; wash skillet.
lined plate to drain excess liquid.
APPLESAUCE THREE: Meanwhile, prepare applesauce: In
FIVE: Slice pork into medallions. Divide
• 1 tsp organic unsalted butter a small saucepan, melt butter on medium
spinach among serving plates and top with
• ½ cup diced Fuji apple (¼-inch-cubes) heat. Add apple and cook, stirring often, un-
pork and applesauce.
• ¼ cup unsweetened apple juice
til beginning to soften, 2 to 3 minutes. Add
apple juice, broth, maple syrup, 1/8 tsp salt NUTRIENTS PER SERVING (¼ OF PORK, ¼ CUP
• ¼ cup low-sodium chicken broth SPINACH, 3 TBSP APPLESAUCE):
and pepper, to taste. Bring to a simmer. In
• 1½ tsp pure maple syrup CALORIES: 237, TOTAL FAT: 8 g, SAT. FAT: 2 g,
a small bowl, whisk arrowroot and vinegar. MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT:
• 1½ tsp arrowroot powder Stir into apple mixture and cook, stirring 3 g, CARBS: 17 g, FIBER: 3.5 g, SUGARS: 4 g, PROTEIN: 26 g,
• 1½ tsp apple cider vinegar constantly, until liquid is thickened and SODIUM: 482 mg, CHOLESTEROL: 62 mg

Stir well, then cover and cook on low heat
PE R
COST T
until beef is tender, about 7 hours.
PL A E TWO: Meanwhile, prepare lime crema: In a
$2.98 small bowl, combine sour cream and lime

zest. Cover and refrigerate until needed.
THREE: Uncover slow cooker and stir in corn
THURSDAY FULL REC IPE
and cilantro. Divide among serving bowls
$11.91 and top with lime crema.
(1 CUP CHILI AND 2 TBSP LIME CREMA):
Slow-Cooker CALORIES: 375, TOTAL FAT: 8 g, SAT. FAT: 4 g, MONO-

UNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 0 g,
Mexican Beef Chili CARBS: 45 g, FIBER: 10 g, SUGARS: 13 g, PROTEIN: 31 g,

WITH LIME CREMA
E R
COST P
TOTAL TIME: 7 HOURS, 20 MINUTES.
To cut costs without skimping on flavor, we use PL ATE
FRIDAY $2.40
cheap cuts of stew beef (chuck or round roasts FULL REC IPE
will do) instead of the pricier ground beef nor- $9.58
mally used in chili. The slow-and-low heat of
your slow cooker easily breaks down the tough
cuts into tender, melt-in-your-mouth chunks of
savory meat. Honey Mustard
INGREDIENTS: Chicken TWO: In a large bowl, mix honey, mustard,
• 12 oz beef stew meat, trimmed and WITH RUSTIC ROOT VEGETABLE MASH 1 tbsp oil, rosemary, ½ tsp salt and 1/8 tsp pep-
cut into 1½- to 2-inch cubes
SERVES 4. HANDS-ON TIME: 30 MINUTES. per. Add chicken and stir to coat thoroughly.
• 3 cloves garlic, minced TOTAL TIME: 55 MINUTES. Spread chicken evenly on sheet, spooning
• 1 lime, zested and juiced, divided Add some “wow” factor to inexpensive chicken remaining honey mixture over top. Bake for
• ½ red onion, chopped breasts and thighs with our sweet-and-salty 20 minutes.
honey-mustard glaze, which is kissed with fresh
• ½ jalapeño chile pepper, seeded and THREE: Reduce oven temperature to 350˚F.
rosemary for a burst of unforgettable flavor. A
finely chopped Flip chicken and bake until an instant-read
creamy mash of carrots, parsnips and butter-
• 2 cups boxed or jarred unsalted nut squash adds a rich, cozy touch to this easy thermometer registers 165˚F when inserted in
crushed tomatoes weeknight meal. center of thickest piece, about 25 minutes.
• 1 cup BPA-free canned unsalted black (TIP: For most accurate thermometer reading,
beans, drained and rinsed
INGREDIENTS: avoid piercing the bone.) Remove from oven
• 1½ tbsp olive oil, divided and let rest for 5 minutes.
• 1 cup BPA-free canned unsalted pinto
beans, drained and rinsed • 1 tbsp plus ½ tsp raw honey FOUR: Meanwhile, fill a saucepan with 2 inches
• 2 tbsp raw honey • 1 tbsp Dijon mustard water and arrange a large steamer basket over
• 1 tsp chile powder (preferably ancho • 3 sprigs fresh rosemary, leaves finely top. Bring water to a boil. To steamer basket,
chile powder) chopped add carrots, parsnip and squash. Cover and
• ¾ tsp sea salt • ¾ tsp sea salt, divided cook until very tender, about 20 minutes.
• ¼ tsp fresh ground black pepper, divided Transfer to a medium bowl; drain and wipe out
• ½ tsp ground cumin
saucepan.
LIFESTYLE IMAGE WARREN GOLDSWAIN/SHUTTERSTOCK.COM
• ¼ tsp ground coriander • 2 10-oz bone-in, skinless chicken breasts

• 2 4-oz bone-in, skinless chicken thighs FIVE: In saucepan, heat remaining 1 tsp oil on
• ¼ tsp fresh ground black pepper
medium. Add garlic and sauté, stirring often,
• ½ cup reduced-fat sour cream or reduced- • 2 carrots, peeled and chopped
until fragrant, about 1 minute. To vegetables,
fat plain Greek yogurt (NOTE: Not nonfat.) • 1 parsnip, peeled and chopped
add garlic, milk and remaining ¼ tsp salt and
• ½ cup frozen corn, thawed • 1 cup peeled and chopped butternut squash 1
/8 tsp pepper. With a potato masher, mash to
• ¼ cup finely chopped fresh cilantro • 3 cloves garlic, minced desired consistency. Serve with chicken.
• 1/3 cup 1% or 2% milk, warmed NUTRIENTS PER SERVING (1 PIECE CHICKEN AND
INSTRUCTIONS:
½ CUP VEGETABLE MIXTURE):
ONE: In a 6-qt slow cooker, combine beef, INSTRUCTIONS: CALORIES: 302, TOTAL FAT: 11 g, SAT. FAT: 2 g, MONOUN-
garlic, lime juice, onion, jalapeño, tomatoes, ONE: Preheat oven to 400˚F. Line a large, SATURATED FAT: 6 g, POLYUNSATURATED FAT: 2 g,
black beans, pinto beans, honey, chile pow- rimmed baking sheet with foil and brush with CARBS: 18 g, FIBER: 3 g, SUGARS: 9 g, PROTEIN: 33 g,
der, salt, cumin, coriander and black pepper. ½ tsp oil. SODIUM: 567 mg, CHOLESTEROL: 108 mg

LIFESTYLE PHOTO WAVEBREAKMEDIA/SHUTTERSTOCK.COM

u
We've got yo
cove re d fo r a
of
week's worth
-f ri en dl y
budget
er s – si m pl y tear
dinn y
out this grocer h
t an d ta ke it wit
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you to the
store!
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

9 eggs $2.25 10 whole cloves $0.04 ½ cup whole-grain 12 oz beef stew meat 1 tbsp Dijon mustard
4 oz Brussels sprouts 10 whole black bread crumbs $0.21 $4.50 $0.08
$0.73 peppercorns $0.03 ¼ tsp ground caraway 3 cloves garlic $0.18 3 sprigs fresh
2½ oz white button 2 shallots $1.33 seeds $0.04 1 lime $0.20 rosemary $0.63
mushrooms 2 5-oz BPA-free cans ¼ tsp ground fennel ½ red onion $0.56 2 10-oz bone-in,
$0.97 wild albacore tuna seeds $0.04 skinless chicken
½ jalapeño chile breasts $4.19
1/3 of 1 butternut $3.00 1 lb pork tenderloin pepper $0.10
squash $1.00 2 large stalks celery $4.75 2 4-oz bone-in,
16 oz jarred crushed skinless chicken thighs
1 large shallot $0.20 1 tbsp Dijon mustard unsalted tomatoes
$0.50 $0.08 $1.82
1 lemon $0.55 $2.30
1 sprig fresh rosemary 1 Fuji apple $1.11 2 carrots $0.62
2½ tbsp olive oil ½ 15-oz BPA-free can
$0.21 mayonnaise $0.32 ¼ cup unsweetened unsalted black beans 1 parsnip $0.94
1 large clove garlic 1/8 jar capers $0.35 apple juice $0.29 $1.43 1/3 of 1 butternut
$0.06 1½ tsp pure maple ½ 15-oz BPA-free can squash $1.00
4 slices whole-grain
1 oz goat cheese $ 0.75 bread $1.33 syrup $0.30 unsalted pinto beans 3 cloves garlic $0.19
1-inch piece Parmesan 3 cloves garlic $0.19 $1.43 1/3 cup 1% or 2% milk
4 leaves romaine
cheese $ 0.72 lettuce $0.25 1 lb spinach $1.83 ½ 8-oz pkg reduced- $0.11
fat sour cream $0.84
1 vine-ripened tomato
$0.98 9½-oz frozen corn
Total: $7.19 Total: $8.84 $0.22 Total: $9.58
1/10 bunch fresh
PANTRY STAPLES Total: $8.38 cilantro $0.15

PANTRY STAPLES
PANTRY STAPLES
Sea salt Dried thyme Olive oil
Fresh ground black
PANTRY STAPLES Total: $11.91 Raw honey
Sea salt
pepper Apple cider vinegar Sea salt
Fresh ground black
Olive oil Raw honey
pepper PANTRY STAPLES Fresh ground black
Sea salt Raw honey pepper
Grape seed or
Fresh ground black safflower oil Chile powder
pepper Organic unsalted Sea salt
butter
Ground cumin
Low-sodium chicken
Ground coriander
broth
ONLINE Fresh ground black
Arrowroot powder
pepper
Apple cider vinegar
80
GET MORE! Visit cleaneatingmag.com/meal-planning/shopping-lists/
for a printer-friendly version of CE’s shopping lists.
Clean Eating MARCH 2014
meal plan // recipes
more
We have l plans
mea
healthy hopping
ys
and eas
ne! Visit
lists onli ag.com/
tingm
cleanea lanning.
meal-p
IMAGES © ANDRESR/SHUTTERSTOCK.COM, NEJRON PHOTO/SHUTTERSTOCK.COM, GORILLAIMAGES/SHUTTERSTOCK.COM, OLIVEROMG/SHUTTERSTOCK.COM, ALENA OZEROVA/SHUTTERSTOCK.COM, FOOD PHOTOGRAPHY BY LAURA WRIGHT
YOUR EASY,
SLIMMING
MEAL PLAN
Boost your metabolism
and drop a dress size
in no time with our
easy-to-follow 14-day
meal plan!
BY HEATHER BAINBRIDGE, RD, CDN
RECIPE PHOTOGRAPHY BY LAURA WRIGHT

recipes // meal plan
SHOPPING LIST: WEEK 1 MEAL PLAN: WEEK 1

PROTEINS & DAIRY WHOLE GRAINS MONDAY TUESDAY
8 oz goat cheese ½ dozen whole-grain rolls
9 oz reduced-fat Swiss or Small package spelt flour 1 cup cereal with Apple Hazelnut
Jarlsberg cheese 1 banana, sliced, Barley Porridge:
1 pkg whole-grain English
1½ cups reduced-fat ricotta muffins (freeze 3 for Week 2) and ¾ cup milk In a small saucepan,
cheese (475 g) heat ¾ cup cooked
1 pkg whole-grain wraps BREAKFAST 1 egg, hardboiled barley, 1 apple,
3 oz fresh Parmesan cheese (freeze 1 for Week 2)
chopped, ½ cup milk
1 dozen eggs 1 box whole-grain cereal and 10 hazelnuts,
APPLE IMAGE VALENTINA RAZUMOVA/SHUTTERSTOCK.COM, HAZELNUTS IMAGE DIONISVERA/SHUTTERSTOCK.COM, BANANA IMAGE MAYA MORENKO/SHUTTERSTOCK.COM, ORANGE IMAGE MAKS NARODENKO/SHUTTERSTOCK.COM
1½ qt reduced-fat milk (1% or 2%) (TIP: Look for brands with chopped
or unsweetened rice, almond or 200 calories or less, such as
soy milk Food for Life Ezekiel 4:9 Cinna-
mon Raisin Whole Grain Cereal.)
1 35.3-oz plus 1 7-oz container
reduced-fat plain Greek yogurt 1 box whole-grain crackers
(TRY: FAGE Total Classic) (TRY: Mary’s Gone Crackers 1 bar 13 crackers with
Original Seed Crackers) 2 tbsp almond butter
29 oz boneless, skinless chicken
breasts (freeze 8 oz for Week 2) 1 bag pearl barley
8 oz low-sodium, deli-fresh sliced SNACK
ham, no added nitrates or nitrites
NUTS, SEEDS & OILS
(freeze 4 oz for Week 2) 1 jar natural unsalted almond
16 oz boneless, skinless mahi or peanut butter
mahi or Atlantic cod fillet 4½ oz roasted unsalted hazelnuts
10 oz boneless, skinless salmon 2 tbsp unsalted walnuts
fillet (freeze 5 oz for Week 2) Tuna Salad Roll: 1 serving Barley
1 bottle extra-virgin olive oil Mix 3 oz tuna, Salad with Chicken,
8 oz beef eye of round steak 1 bottle olive oil ¼ avocado, chopped, Beets & Goat Cheese
(freeze 4 oz for Week 2)
1 small bottle grape seed or 2 tbsp peeled chopped (leftovers, p. 86)
8 oz lean ground turkey safflower oil carrot, 1 tbsp chopped
LUNCH onion, 2 tbsp Greek 1 orange
VEGGIES & FRUITS EXTRAS yogurt and 1 tbsp
3 apples 1 box whole-grain or all-natural lemon juice; serve on
2 avocados fruit bars (TRY: Lärabar) 1 roll with 1 lettuce leaf
1 small bag baby arugula 1 jar raw honey
½ bell pepper, sliced
3 bananas 1 container hummus
1 butternut squash 1 jar Dijon mustard
1 large shallot 1 dill pickle
Mango Yogurt: ½ bell pepper, sliced
4 lemons 1 bottle red wine vinegar
Mix 1 cup Greek
1 oz goat cheese
4 oranges 1 bottle ground black pepper yogurt with ½ cup
2 star fruit (TIP: Alternatively, 1 bottle ground cayenne pepper SNACK mango, thawed
substitute with apples.) 1 bottle ground cumin
3 beets (TIP: Opt for medium- 1 bottle ground nutmeg
sized beets.)
1 bottle coarse sea salt
1 large head broccoli
1 container whey protein powder
33 oz carrots 1 serving Barley Homemade Ricotta
1 tube unsalted tomato paste
2 large heads garlic Salad with Chicken, Gnocchi with Arugula
2 16-oz bags frozen mango Beets & Goat Cheese Walnut Pesto (see
1 large bunch kale chunks
(see recipe, p. 86; save recipe, p. 49)
1 bunch fresh rosemary 1 16-oz bag frozen whole leftovers)
1 bunch fresh flat-leaf parsley strawberries
leaves 1 3-oz pouch wild albacore
DINNER 1 apple
16 oz Brussels sprouts tuna (TRY: Wild Planet Wild
1 head red leaf lettuce Albacore Tuna)
2½ oz white button mushrooms
1 yellow or sweet onion
2 bell peppers
2 sweet potatoes
CALORIES: 1,665, FAT: 46 g, CALORIES: 1,637, FAT: 50 g,
1 Yukon gold potato SAT. FAT: 10 g, CARBS: 215 g, SAT. FAT: 15 g, CARBS:
2 vine-ripened tomatoes TOTAL FIBER: 41 g, SUGARS: 90 g, 208.5 g, FIBER: 32 g,
NUTRIENTS PROTEIN: 122 g, SODIUM: SUGARS: 48 g, PROTEIN:
1,267 mg, CHOLESTEROL: 80 g, SODIUM: 1,050 mg,
WHAT ELSE DO YOU NEED? 329 mg CHOLESTEROL: 145 mg
EVOO = extra-virgin olive oil MEAL
PLAN
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MEAL PLAN: WEEK 1

Mango Avocado Honey Almond 1 cup cereal and Banana Nut Barley Egg Muffin: Top
Smoothie: Blend Breakfast Sandwich: 1 banana, sliced, Porridge: In a small 1 English muffin,
1 cup mango, Spread 2 tbsp almond with ¾ cup milk saucepan, heat toasted, with 1 egg,
¼ avocado, peeled butter and 2 tsp ¾ cup cooked barley, scrambled with
and pitted, 1½ cups honey on 1 banana, sliced, 1 tsp milk
milk, ¼ cup protein ½ cup milk and
1 English muffin,
powder with ice 10 hazelnuts, chopped
toasted
½ cup cereal Honey Yogurt: Mix 13 crackers 1 bar 1 orange

with 10 hazelnuts, 1 cup Greek yogurt 1 egg, hardboiled
chopped with 1 tsp honey
1 orange
Ham & Swiss Wrap A 1 serving Turkey Burrito Butternut Squash, 1 serving Florida Ham & Swiss Sandwich:
(leftovers) Brussels Sprouts & Reuben Sandwich Top 1 roll with 2 oz deli
Remaining bell Parmesan Frittata with Brussels Sprout ham, 1 oz Swiss cheese,
pepper (from wrap), 1 star fruit (see recipe, p. 77) Slaw & Creamy 1 slice each tomato
sliced, with 2 tbsp Thousand Islands and onion, 2 lettuce
hummus 2 carrot sticks Spread (leftovers, leaves and 2 tbsp
p. 86) hummus
1 orange
1 star fruit 1 cup Brussels Sprout
Slaw (leftovers, p. 86)
1 apple
Ham & Swiss
Wrap: Arrange
A
½ serving Barley 1 bar Mango Parfait: Almond Butter Strawberry Shake: 2 oz ham, 1 oz
Salad with Chicken, Top 1 cup Greek Parfait: Mix 1 cup Blend 5 strawberries, Swiss cheese,
Beets & Goat Cheese yogurt with 1 cup Greek yogurt with 1 cup milk and ¼ cup 5 slices bell
(leftovers, p. 86) mango, thawed, and 1 tbsp almond butter protein powder pepper, 1 slice
6 hazelnuts, chopped and 5 hazelnuts, with ice tomato, pinch
chopped black pepper
and 2 lettuce
leaves in 1 wrap
1 serving Savory Salmon: Top 1 serving Florida Peppered Steak: Indian Chicken: Season
Turkey Burrito B 5 oz salmon with 1 clove Reuben Sandwich Season 4 oz steak 5 oz chicken with pinch
(save leftovers) garlic, minced; bake with Brussels Sprout with pinch each salt, each salt, black pepper
Turkey Burrito:
Sauté 8 oz
B
Slaw & Creamy black pepper and and cumin; bake ground turkey,
Garden Salad: Toss 1 sweet potato, baked; Thousand Islands cayenne; grill 1 clove garlic,
2 cups chopped lettuce top with 1 oz goat Spread (see recipe, Toss 1 cup Brussels minced,
and 2 tbsp each peeled cheese p. 86; save leftovers) 1½ cups broccoli, sprouts, halved, and 1 tbsp chopped
chopped carrot and steamed 1 sweet potato, chopped, onion, 2 tsp
chopped tomato with 1½ cups broccoli, with 1 tsp oil; bake cumin and ½ tsp
1 Yukon gold potato, cayenne until
2 tbsp red wine vinegar steamed
baked, with 1 tsp Garden Salad: (see
and 1 tsp EVOO cooked though;
olive oil recipe; Wed dinner) serve in 2 wraps
with 1 oz goat
CALORIES: 1,644, FAT: 55 g,
cheese, 4 slices
CALORIES: 1,609, FAT: 60.5 g, CALORIES: 1,652, FAT: 66 g, CALORIES: 1,303, FAT: 32 g, CALORIES: 1,522, FAT: 44 g,
avocado, 4 tbsp
SAT. FAT: 11 g, CARBS: 164 g, SAT. FAT: 15 g, CARBS: 176 g, SAT. FAT: 8 g, CARBS: SAT. FAT: 9.5 g, CARBS: 211 g, SAT. FAT: 10 g, CARBS: 182 g,
chopped tomato
FIBER: 32.5 g, SUGARS: 59 g, FIBER: 33 g, SUGARS: 88 g, 168.5 g, FIBER: 25.5 g, FIBER: 23.5 g, SUGARS: 58 g, FIBER: 34 g, SUGARS: 69 g,
and 2 lettuce
PROTEIN: 110 g, SODIUM: PROTEIN: 100 g, SODIUM: SUGARS: 57 g, PROTEIN: PROTEIN: 103 g, SODIUM: PROTEIN: 114 g, SODIUM:
leaves, dividing
1,470 mg, CHOLESTEROL: 1,342 mg, CHOLESTEROL: 95.5 g, SODIUM: 1,614 mg, 1,822 mg, CHOLESTEROL: 2,635 mg, CHOLESTEROL:
evenly (1 wrap
185 mg 178 mg CHOLESTEROL: 544 mg 182 mg 355 mg per serving)

SHOPPING LIST: WEEK 2 MEAL PLAN: WEEK 2

PROTEINS & DAIRY 2 yellow or sweet onions MONDAY TUESDAY
1 24-oz plus 1 8-oz container 1 head Savoy cabbage
reduced-fat whipped cottage 1 bell pepper Almond Butter & Strawberry Banana
cheese (NOTE: Not nonfat.) 2 sweet potatoes Banana Parfait: Smoothie: Blend
6 oz part-skim mozzarella cheese Mix 1 cup Greek 5 strawberries,
1 large bunch spinach
4 6-oz skinless halibut fillets yogurt with 2 tsp 1 banana, 1 cup milk
6 vine-ripened tomatoes BREAKFAST almond butter; top and ¼ cup protein
½ dozen eggs
1 pint grape tomatoes with 1 banana, sliced powder with ice
1 16-oz container reduced-fat
ricotta cheese (NOTE: Not nonfat.) WHOLE GRAINS
1½ qt reduced-fat milk (1% or 2%) 1 16-oz whole-grain ciabatta
or unsweetened rice, almond or baguette
soy milk
1 12-oz pkg whole-grain jumbo
2 17.6-oz containers reduced-fat pasta shells
plain Greek yogurt (TRY: FAGE 1 orange 1 bar
Total Classic) 1 cup whole-wheat Israeli
1 all-natural veggie burger
couscous 14 walnuts
(TRY: Amy’s California Veggie
NUTS, SEEDS & OILS SNACK
Burger)
1 4-oz boneless pork chop Olive oil cooking spray
8 oz frozen peeled and deveined 4 oz raw unsalted walnuts
shrimp
EXTRAS
VEGGIES & FRUITS 1 container ground allspice Artichoke & Goat 1 serving Pumpkin
Cheese Salad A & Spinach–Stuffed
3 apples 1 large jar artichokes (packed
Shells with Herbed
4 bananas in water)
1 apple Ricotta Sauce
1 bunch grapes 2 15-oz BPA-free cans unsalted (leftovers, p. 87)
black beans
1 orange
16 oz dry red lentils
LUNCH
2 pears 1 carrot, peeled
12 pitted black olives and sliced
1 bunch fresh basil (TIP: Substi-
tute with one-third the amount Small jar capers
of dried.) 1 16-oz carton low-sodium
1 bunch fresh cilantro vegetable broth
1 small head broccoli Small bag organic evaporated
cane juice
1 head cauliflower
APPLE IMAGE VALENTINA RAZUMOVA/SHUTTERSTOCK.COM, SWISS CHEESE IMAGE KIM NGUYEN/SHUTTERSTOCK.COM

1 30-oz BPA-free can or pkg pure 13 crackers and 1 cup 1 apple, sliced,
1 2½-inch piece fresh ginger pumpkin purée (NOTE: Not broccoli with 4 tbsp with 1½ tbsp almond
2 green onions pumpkin pie filling.) hummus butter
1 large bunch kale 1 16-oz bottle rice vinegar SNACK
4 radishes 1 16-oz bag frozen spinach
1 small bunch red leaf lettuce 1 16-oz bag frozen whole
strawberries
1 serving Pumpkin & 5 oz salmon and pinch

WHAT ELSE DO YOU NEED? Spinach–Stuffed Shells each salt and black
with Herbed Ricotta pepper, baked
Sauce (see recipe,
1 sweet potato,
p. 87; save leftovers)
baked; top with 1 oz
DINNER Garden Salad: Toss goat cheese
2 cups chopped lettuce 1 cup artichokes,
and 2 tbsp each peeled heated
chopped carrot and
tomato with 2 tbsp red
wine vinegar and 1 tsp
EVOO
CALORIES: 1,581, FAT: 62 g, CALORIES: 1,548, FAT: 47 g,

SAT. FAT: 15 g, CARBS: 193 g, SAT. FAT: 13 g, CARBS: 190 g,
TOTAL FIBER: 39 g, SUGARS: 77 g, FIBER: 38 g, SUGARS: 73 g,
NUTRIENTS PROTEIN: 83 g, SODIUM: PROTEIN: 109 g, SODIUM:
NOTE: Clean Eating shopping lists include all the items you’ll need to prepare 70 meals for one
1,767 mg, CHOLESTEROL: 1,560 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. 315 mg 144 mg
EVOO = extra-virgin olive oil MEAL
PLAN
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MEAL PLAN: WEEK 2

Strawberry Walnut Strawberries & Cream Honey Apple Barley Poached Egg Muffin: Super Smoothie:
Parfait: In a glass or Barley Porridge: In a Porridge: In a small Top 1 English muffin, Blend 15 grapes,
container, layer ¼ cup small saucepan, heat saucepan, heat toasted, with 1 tsp 1 banana, ¼-inch
Greek yogurt, ¼ cup ¾ cup cooked barley, ¾ cup cooked barley, mustard, 2 slices piece ginger, 1 cup
cereal and ¼ cup 1 cup milk, ¾ cup ½ apple, chopped, and tomato, 1 oz Swiss milk, ½ cup spinach
thawed and chopped thawed strawberries 4 walnuts, chopped; cheese and 1 egg, and ¼ cup protein
strawberries; repeat and 8 walnuts, chopped top with 1/3 cup Greek poached powder with ice
layer twice more and yogurt and 1 tsp honey
top with 4 walnuts,
chopped ½ apple
13 crackers and 1 bar 15 grapes 15 grapes 1 bar

1 tbsp almond butter
¾ cup cottage cheese 16 walnuts
Gooey Mozza Wrap: Chicken Banh Mi Chicken Mozza Melt: 1 serving Cauliflower Creamy Shrimp Salad:
Top 1 wrap with Sandwich (see recipe, Top 1 English muffin, Red Lentil Soup with Toss Savory Shrimp
2 artichokes, chopped, p. 46) toasted, with Indian Cilantro Yogurt (leftovers), 4 cups
2 oz deli ham, 1 oz Chicken (leftovers), (leftovers, p. 87) spinach, 1 cup black
shredded mozzarella, baked and sliced, beans, ½ cup cottage
¼ bell pepper, sliced, 2 slices tomato and Veggie Burger: Top cheese, ¼ cup
and 1 tbsp chopped 1 oz mozzarella; broil 1 English muffin chopped tomatoes,
onion; broil until for 3 to 4 minutes and with 1 veggie burger, 1 tbsp diced onion
cheese melts top with 3 basil leaves baked, and remaining and 2 tbsp chopped
Sautéed Kale (leftovers) cilantro
¾ bell pepper with 2 carrot sticks
2 tbsp hummus 1 pear
Strawberry Kale 1 pear 13 crackers with Tropical Cream: Mix 13 crackers with
Smoothie: Blend 2 tbsp hummus ¾ cup cottage cheese 2 oz Swiss cheese
2 oz mozzarella
5 strawberries, with ½ cup mango,
cheese Artichoke &
1 banana, 1 cup milk thawed
and ½ cup kale with ice Goat Cheese A
Salad: Toss
½ cup strawberries, 2 oz chopped
thawed deli ham, 1 oz
goat cheese,
Halibut with Olive 1 serving Cauliflower 1 serving Cauliflower Savory Shrimp: Sauté Garlic Pork: Top 4 oz 1 oz sliced hard-
Tapenade Crust (see & Red Lentil Soup & Red Lentil Soup 8 oz shrimp and 1 clove pork with ½ clove boiled egg,
recipe, p. 48) with Cilantro Yogurt with Cilantro Yogurt garlic, minced, with garlic, minced; bake 3 artichokes,
(see recipe, p. 87; save (leftovers, p. 87) 1 tbsp olive oil (eat ½; sliced, 2 cups
leftovers) save leftovers) Sautéed Spinach: lettuce and
Peppered Steak: Season Sauté 2 cups spinach ¼ cup diced
Indian Chicken: Season 4 oz steak with pinch Garlicky Spinach: with 1 clove garlic, tomatoes with
4 oz chicken with pinch each salt, black pepper Sauté 2 cups spinach minced, in 1 tsp olive oil 2 tbsp red wine
each salt, black pepper and cayenne; grill and 1 clove garlic,
and cumin; bake (cook minced, with 1 tsp olive vinegar and
1 sweet potato, baked; ½ tsp each mus-
8 oz; save leftovers) oil; toss with 1 cup top with 1 tsp olive oil
2 cups Sautéed Kale tard and EVOO
heated black beans
Sautéed Kale B (leftovers)
CALORIES: 1,622, FAT: 47.5 g, CALORIES: 1,637, FAT: 50 g, CALORIES: 1,830, FAT: 51 g, CALORIES: 1,723, FAT: 52 g, CALORIES: 1,597, FAT: 53 g,
Sautéed Kale: B
SAT. FAT: 10 g, CARBS: 196 g,
Sauté remaining
SAT. FAT: 11 g, CARBS: SAT. FAT: 11 g, CARBS: 200 g, SAT. FAT: 13 g, CARBS: 230 g, SAT. FAT: 14 g, CARBS: 168 g,
bunch kale and
197.5 g, FIBER: 42 g, FIBER: 35 g, SUGARS: 38.5 g, FIBER: 38 g, SUGARS: 79.5 g, FIBER: 40 g, SUGARS: 53.5 g, FIBER: 35 g, SUGARS: 47 g,
¼ cup walnuts in
SUGARS: 57 g, PROTEIN: PROTEIN: 109 g, SODIUM: PROTEIN: 125 g, SODIUM: PROTEIN: 129 g, SODIUM: PROTEIN: 118 g, SODIUM:
2 tbsp olive oil
117 g, SODIUM: 2,111 mg, 1,332 mg, CHOLESTEROL: 2,701 mg, CHOLESTEROL: 2,817 mg, CHOLESTEROL: 1,103 mg, CHOLESTEROL: (eat ¼; save
CHOLESTEROL: 142 mg 44 mg 169 mg 466 mg 329 mg leftovers)

RECIPES: WEEK 1
Florida • 1 carrot, peeled and chopped
into thirds
TWO: In a large grill pan or
skillet, heat oil on medium-high.
Reuben • ¼ cup roasted unsalted hazel- Season fish with pepper and
nuts, chopped salt. Add fish to pan and cook,
Sandwich • 3 tbsp red wine vinegar turning once, until flesh flakes
WITH BRUSSELS easily when tested with a fork,
• 3 tbsp Dijon mustard
SPROUT SLAW &
3 to 4 minutes per side.
CREAMY THOUSAND • 1 tbsp raw honey
ISLANDS SPREAD SPREAD THREE: Meanwhile, prepare
SERVES 4. HANDS-ON TIME: spread: In a clean small bowl,
• 1 dill pickle, minced
35 MINUTES. TOTAL TIME: whisk all spread ingredients.
35 MINUTES. • ½ cup reduced-fat plain Greek
yogurt FOUR: On each roll, add 1 fillet
INGREDIENTS: fish, 1 slice cheese, ½ cup slaw
• 2 tbsp minced yellow or sweet
• ½ tsp grape seed or onion and 2 tbsp spread.
safflower oil
• 1 tbsp unsalted tomato paste TIP: Recipe yields extra slaw
• 16 oz boneless, skinless for use in our Two-Week Meal
mahi mahi or Atlantic cod INSTRUCTIONS: Plan (p. 83). Store leftovers in
fillet, cut into 4 pieces ONE: Prepare slaw: In a food
an airtight container in your
• ½ tsp ground black pepper processor, shred Brussels
refrigerator for up to 4 days.
• ¼ tsp coarse sea salt sprouts, carrot and hazelnuts;
transfer to a large bowl. In NUTRIENTS PER SERVING
• 4 whole-grain rolls, toasted (1 ROLL, 1 MAHI MAHI FILLET, 1 OZ
a small bowl, whisk vinegar, CHEESE, ½ CUP SLAW, 2 TBSP SPREAD):
• 4 1-oz slices reduced-fat
mustard and honey until well CALORIES: 368, TOTAL FAT: 6 g, SAT.
Swiss or Jarlsberg cheese
combined. Add to Brussels FAT: 0.5 g, MONOUNSATURATED FAT: 3 g,
SLAW sprouts mixture and toss to POLYUNSATURATED FAT: 2 g, CARBS:
46 g, FIBER: 8.5 g, SUGARS: 6 g, PROTEIN:
• 8 oz Brussels sprouts, trimmed coat. Cover and refrigerate until
36 g, SODIUM: 597 mg, CHOLESTEROL: 87 mg
and halved needed, at least 10 minutes.
INSTRUCTIONS:
Barley Salad ONE: Cook barley according
Remove chicken and let cool
slightly. With two forks, shred
WITH CHICKEN, BEETS chicken.
to package directions.
& GOAT CHEESE
TWO: Meanwhile, fill a medium FOUR: Meanwhile, in a small bowl,
SERVES 4.
HANDS-ON TIME: 35 MINUTES. pot with water and bring to a boil. whisk lemon juice, oil, honey, 1 tsp
TOTAL TIME: 45 MINUTES. Add beets, reduce heat to a sim- water and remaining 1/8 tsp salt
mer and cook until fork-tender, until combined; set aside.
INGREDIENTS:
25 to 30 minutes. Drain and let FIVE: Fill a large, deep skillet with
• 2/3 cup pearl barley, rinsed
cool, then peel and cut into quar- ½-inch water and bring to a sim-
• 3 beets ters. Fill same pot with water and mer. Reduce heat to medium, add
• 1 carrot, peeled and chopped bring to a boil; add carrot, reduce kale and cook, stirring, until bright
• 16 oz boneless, skinless heat to a simmer and cook until green and wilted, about 5 minutes.
chicken breasts tender, 5 to 10 minutes; drain.
SIX: In a large bowl, combine
• ¼ tsp coarse sea salt, divided Transfer beets and carrots to a
barley, chicken, kale, beets
bowl and cover to keep warm.
• Juice of 2 lemons and carrot. Drizzle lemon mixture
• 4 tsp extra-virgin olive oil THREE: Meanwhile, fill a large over top and toss to coat. Garnish
pot with water. Add chicken and with goat cheese and hazelnuts.
• 2 tsp raw honey
1/8 tsp salt and bring to a boil.
• 1 large bunch kale, ribs
Reduce heat to a gentle simmer, (ABOUT 2 CUPS):
removed and leaves roughly
cover and cook for 5 minutes. CALORIES: 441, TOTAL FAT: 16 g, SAT.
chopped FAT: 4 g, MONOUNSATURATED FAT: 9 g,
Turn off heat and let stand,
• 2 oz goat cheese, crumbled POLYUNSATURATED FAT: 2 g, CARBS: 42 g,
covered, until chicken is cooked
FIBER: 8 g, SUGARS: 8 g, PROTEIN: 36 g,
• ¼ cup roasted unsalted through, 12 to 14 minutes. SODIUM: 260 mg, CHOLESTEROL: 74 mg
hazelnuts, chopped

RECIPES: WEEK 2
Pumpkin • ¾ cup 1% milk
• ½ cup fresh basil, finely
THREE: In a 9 x 13-inch baking
dish, spread ½ cup cottage
& Spinach– chopped, or 4 tsp dried basil cheese mixture on bottom.
• 1 tbsp fresh flat-leaf parsley, Spoon pumpkin mixture
Stuffed Shells finely chopped, or 1 tsp dried evenly into cooked shells. To
WITH HERBED RICOTTA SAUCE parsley dish, add as many shells as
SERVES 8. • ¼ tsp ground black pepper will fit in bottom; top with half
• 3 vine-ripened tomatoes, of remaining cottage cheese
TOTAL TIME: 1 HOUR.
diced mixture. Arrange a second
INGREDIENTS: layer of shells over top; cover
• 2 oz part-skim mozzarella
• 1 12-oz pkg whole-grain cheese, shredded with remaining cottage cheese
jumbo pasta shells mixture.
TIP: Avoid using nonfat cheeses
• 1 30-oz BPA-free can or pkg
and milk for this recipe. FOUR: Sprinkle tomatoes and
pure pumpkin purée
mozzarella over top of shells.
(NOTE: Not pumpkin pie filling.)
INSTRUCTIONS: Cover with foil and bake for
• 16 oz frozen spinach, thawed
ONE: Preheat oven to 375˚F. 35 to 40 minutes, until heated
and squeezed dry
Cook pasta according to through and bubbling. (TIP: Mist
• 1 large egg
package directions. Drain. underside of foil with cooking
• 1 clove garlic, minced spray to prevent sticking.)
TWO: Meanwhile, in a
• 3 tbsp unsalted tomato paste
medium bowl, combine NUTRIENTS PER SERVING
• 1 tsp ground allspice pumpkin, spinach, egg, garlic, (1/8 OF RECIPE):
• ¼ tsp ground cayenne pepper tomato paste, allspice and CALORIES: 382, TOTAL FAT: 9 g, SAT.
FAT: 5 g, MONOUNSATURATED FAT: 2 g,
• 16 oz reduced-fat whipped cayenne. In a large bowl,
POLYUNSATURATED FAT: 1 g, CARBS:
cottage cheese combine cottage cheese,
51 g, FIBER: 9 g, SUGARS: 10 g, PROTEIN:
• 16 oz reduced-fat ricotta ricotta, milk, basil, parsley and 27 g, SODIUM: 423 mg, CHOLESTEROL:
cheese black pepper. 51 mg
Caulif lower • 2 cups low-sodium vegetable

broth
very tender. With an immersion
blender, purée until smooth.
& Red • 16 oz red lentils (TIP: Spread (Alternatively, transfer soup in
lentils on a baking sheet and batches to an upright blender
Lentil Soup pick over for stones or debris, and blend until smooth; return
WITH CILANTRO YOGURT then rinse well.) to pot.)
SERVES 8. • 1 cup reduced-fat plain Greek
THREE: Meanwhile, in a me-
yogurt
TOTAL TIME: 35 MINUTES. dium bowl, combine yogurt,
• ½ cup chopped fresh cilantro
cilantro and salt, to taste. Divide
INGREDIENTS: soup among serving bowls and
INSTRUCTIONS:
• 2 tbsp olive oil top with yogurt mixture.
ONE: In a large pot, heat oil
• 2 carrots, peeled and diced
on medium. Add carrots, NUTRIENTS PER SERVING
• 1 head cauliflower, chopped (1½ CUPS SOUP AND 2 TBSP YOGURT):
cauliflower and onion and sauté,
into small florets CALORIES: 279, TOTAL FAT: 4 g, SAT.
stirring often, until soft, about
• 1 yellow or sweet onion, diced FAT: 1 g, CARBS: 42 g, FIBER: 5 g, SUGARS:
5 minutes. Add tomato, garlic,
7.5 g, PROTEIN: 19 g, SODIUM:
• 1 vine-ripened tomato, diced ginger, cumin, cayenne and 194 mg, CHOLESTEROL: 2 mg
ONLINE
• 1 large clove garlic, minced ¼ tsp salt and sauté until
• 1 2-inch piece fresh ginger, fragrant, 1 to 2 minutes.
minced TWO: Stir in broth, lentils and
• 2 tsp ground cumin
DIGITAL PERK:
4 cups water. Cover and bring
Digital subscribers can access shopping lists
• ½ tsp ground cayenne pepper to a boil. Reduce heat to low on-the-go with their Nook, Kindle, tablet or
• ¼ tsp coarse sea salt, plus and simmer for 10 to 15 minutes, smartphone! Sign up at cleaneatingmag.com.
additional to taste until vegetables and lentils are

travel well // global gourmet
Take Your Taste Buds

on a Trip to GREECE
GREECE
by way of Arabia! TO SALT
OR NOT
Meet moussaka, Greek’s intriguing, exotic and
TO SALT?
Many eggplant
eggplant-inspired answer to lasagna. recipes include a
salting step – that
BY JILL SILVERMAN HOUGH, PHOTOGRAPHY BY GIBSON & SMITH
is, some version of
sprinkling the cut
eggplant with salt
and letting it sit
V
ersions of moussaka There was possibly a version of it as for a while. Some
(sometimes the Turk- early as the 1200s when the Arabs intro- recipes recommend
ish musakka or the duced eggplant to parts of Europe. Still, salting as a method
to help draw out the
Arabic musaqqa’a) can be it wasn’t until the early 20th century
juices to cut down on
found in Turkey and Eastern Europe, – when a Greek chef named Nikolaos bitterness, improve
throughout the Middle East and in the Tselementes topped Greece’s beloved texture and decrease
Eastern Mediterranean. Various re- eggplant, ground meat and tomato the amount of oil
gions prepare it differently – as a baked sauce casserole with a French béchamel absorbed during
cooking.
casserole, as a sauté or as a cold com- sauce – that today’s moussaka was born.
However, salting
JILL posed salad – but almost all versions
SILVERMAN isn’t necessary in my
HOUGH
include eggplant, ground meat and a Today’s moussaka experience. It makes
delicious variety of other vegetables. To create modern, clean moussaka, I little, if any, differ-
A culinary instruc- That said, no moussaka is as well- make several small alterations. Most ence in bitterness or
tor, recipe devel-
known and loved as that of Greece’s, significantly, instead of frying the oil absorption. And
oper and most
where it’s one of the national dishes. while it can make a
recently co-author eggplant slices, I oven-roast them with
difference in texture
of The Clean Plates Much like lasagna, Greek moussaka sliced potatoes. (Some moussakas
Cookbook: Sustain- – producing some-
features layers in a casserole and makes
able, Delicious, and include a layer of potatoes and some what creamier, more
Healthier Eating for
a scrumptious Sunday night supper. don’t – I like potatoes for both their pillowy eggplant
Every Body (Run- However, moussaka contains a blend taste and texture.) – that difference isn’t
ning Press, 2012), of spices commonly used in Arabian worth the time, effort
To cut down on the fat, I use
Hough takes great or sodium for me.
cuisine such as cinnamon, nutmeg, mushrooms instead of ground beef
enjoyment in The best way to avoid
helping readers cloves and occasionally allspice. or lamb to make my tomato sauce bitter eggplant is
create cleaned- “meaty.” to buy young ones.
up versions of
popular inter-
Moussaka’s history Finally – with apologies to Tsele- Look for fruit with
Given how deeply it’s ingrained in mentes – I skip the béchamel and top taut, firm, uniform
national dishes
skin with no brown
at home with ancient parts of the world, you might my moussaka with a Greek yogurt
ease. For more of spots and try to avoid
have thought moussaka was an ancient sauce. This has the added advantage of eggplants that have
her recipes, visit
jillhough.com.
invention. But moussaka as we know it simplifying the steps it takes to make been in the produce
didn’t really exist until fairly recently. this sometimes-laborious dish. bin for too long.

Allow to cool at
room temperature before
slicing. Alternatively, you
can completely cool and
refrigerate this dish, then
reheat before serving.
Eggplant • 1 tsp ground cinnamon
Moussaka • 1 tsp sea salt

vinegar, cinnamon, salt, pepper, nutmeg
• 1 tsp fresh ground black pepper and allspice and bring to a boil. Reduce to a
SERVES 8 TO 10. HANDS-ON TIME: 1 HOUR.
TOTAL TIME: 2 HOURS. • ½ tsp ground nutmeg simmer and cook, stirring occasionally, until
Admittedly, this dish can take a while to make, • ¼ tsp ground allspice mixture thickens, 10 to 12 minutes.
but your efforts will be rewarded with a hearty • 1 cup grated Parmesan cheese, divided FOUR: Reduce oven to 350°F. Mist a 3- to
and uniquely satisfying meal. If you like, you 3½ -qt casserole dish with cooking spray.
• 1 cup reduced-fat plain Greek yogurt
can prepare the various layers – eggplant,
• 3 large eggs Arrange half of potatoes in dish, slightly
potatoes and tomato sauce – in advance, then
overlapping if necessary to fit. Arrange half
assemble and bake another day.
INSTRUCTIONS: of eggplant over top, slightly overlapping
INGREDIENTS: ONE: Arrange 3 racks equally spaced apart in if necessary to fit. Spoon half of tomato
• Olive oil cooking spray oven and preheat to 425°F. mixture over top eggplant, then sprinkle
• 3 Russet potatoes (about 2¼ lb), scrubbed TWO: Generously coat 3 large, rimmed baking with ¼ cup cheese. Arrange remaining half
and cut lengthwise into ¼-inch slices sheets with cooking spray. Arrange potato and of potatoes, eggplant and tomato mixture
• 2 large eggplants (about 3 lb), trimmed eggplant slices on sheets, slightly overlapping over top, followed by another ¼ cup cheese.
and cut lengthwise into ½-inch slices if necessary to fit. Generously coat potato Set casserole aside.
• 1½ tbsp olive oil and eggplant with cooking spray and bake FIVE: In a medium bowl, whisk together
until tender, changing positions of sheets as yogurt, eggs and ¼ cup cheese. Spoon over
• 1 large onion, finely chopped
necessary for even cooking, about 20 minutes. casserole, then sprinkle with remaining ¼ cup
• 1 lb cremini mushrooms, quartered (or cut Set aside to cool.
into sixths if large) cheese. Bake until heated through and golden
THREE: Meanwhile, in a large skillet on brown on top, 40 to 50 minutes.
medium, heat oil. Add onion and cook, stirring
• 1 24- to 28-oz jar or box unsalted NUTRIENTS PER SERVING (1/8 OF CASSEROLE):
occasionally, until tender, about 6 minutes.
crushed tomatoes CALORIES: 303, TOTAL FAT: 8 g, SAT. FAT: 3 g, MONOUN-
Add mushrooms and garlic and cook, stirring SATURATED FAT: 3 g, POLYUNSATURATED FAT: 1 g,
• 1/3 cup unsweetened dried currants occasionally, until mushrooms are tender, CARBS: 46 g, FIBER: 9 g, SUGARS: 14 g, PROTEIN: 15 g,
• 2 tbsp red wine vinegar about 6 minutes. Stir in tomatoes, currants, SODIUM: 426 mg, CHOLESTEROL: 71 mg

KICK IT UP A NOTCH
WITH
CALORIE
Confessions
There’s a lot more to calories than most of us think.
Here’s what I’ve learned about them over the years
and how I’ve made my mind up about them.
A calorie is a unit of measure that most people think is what’s

in food that makes them fat. Just ask me. I was once a 204-pound
fatty who got that way by eating so many calories that my body
had to store them as extra tires around my waist. I didn’t want to
know a thing about what was in food other than its flavor and
texture. Give me something creamy and sweet and I was good
to go. Calories be damned!
Maybe I should have paid more attention to A calorie, by definition, is the amount
calories back then. Every time I opened my of energy it takes to raise the temperature
mouth to accept my choice foods – namely, of one gram of water by one degree Celsius.
peanut butter, ice cream and cheese – I was Huh? Translated, a calorie is an amount of
making a deal with the devil to become a fat energy used to fuel your body. By overeating,
person. How could I have been so ignorant? I was fueling myself with an obscene number
Apparently, quite easily! Forced into action, of excess calories, few of which I was burn-
I began to count calories as I learned to do ing up. Doing so made me lazy on top of
in the pages of Joy of Cooking. It was the being fat.
only book I owned with a calorie-counting The other mistake I made was not
chart in it. I noticed, with a sinking feeling, understanding that calories aren’t created
that the food I was gobbling up were loaded equal and that various foods have differ-
with the damned things. Well, it made sense ent effects on the body. For example, the
when I looked in the mirror. What I saw had calories from an apple are not comparable
clearly not been built by clean food. to the calories from a doughnut. The apple
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.

contributes fiber, nutrients trying to record everything minimally processed whole
and natural sugars, ele- that passed between my foods that are well sourced
ments that build the body lips. The sheer effort of it and prepared. You won’t
into a stronger, healthier, made me crazy. see me counting calories,
more disease-resistant
state. Those same
apple calories contain
natural sugars that
“FOCUSING ON THE NUMBER OF
are slowly released CALORIES INSTEAD OF THE QUALITY
into the bloodstream OF FOOD YOU ARE EATING IS A LOT
by way of the fruit’s LIKE PAINTING A HOUSE BEFORE FIXING
fiber in a way that ITS ROTTEN WALLS.”
does not overburden
the blood sugar–han-
dling organs (which
include the pancreas, liver, Then I got smart. I yet I know foods that fit
Massaged
TOSCA RENO PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, CALORIE COUNTER IMAGE VIKTOR KOZLIAKOV /SHUTTERSTOCK.COM, TOMATO IMAGE GTS/SHUTTERSTOCK.COM,
hypothalamus and adrenal began to see that count- into the Clean Eating
glands), making us less ing calories misses the lifestyle are often light by Kale & Avocado
likely to binge. point entirely. It is what we nature because they are not
The same cannot be focus on to be sure, but it infused with other ingre-
Salad
said for the doughnut. is not the actual problem. dients that may push hard INGREDIENTS:
Completely devoid of Focusing on the number of against caloric intake. Of- • 2 bunches organic kale
nutrients or purpose other calories instead of the qual- ten foods labeled fat-free or • 1 avocado
than being a “treat,” the ity of food you are eating is calorie-reduced still make • ¼ cup tahini
doughnut actually breaks a lot like painting a house us fat because they are engi- • 2 tbsp tamari
the body down as it pro- before fixing its rotten neered in labs to taste good
• ½ cup coconut vinegar
cesses in the gut, making us walls. The house will crash using flavor systems heavily
• Juice of 1 fresh lemon
weaker as it robs the bones and so will you. Totaling up based in sugars – and that
• Juice of 1 fresh lime
and organs of valuable the calories you consume spells trouble.
• 1 small red onion
minerals. At the same time, through the foods you eat The only exception to
refined flour and other is a hopeless task in the face lighter fare is the need for • ½ cup toasted pine nuts
refined sugar products in of the quality of food you healthy fats, which always • ¼ cup dried wild blueberries
the doughnut arrive in the eat. Tracking calorie con- have a higher caloric value. • 2 tsp sea salt
bloodstream like a herd of sumption accurately is very But I don’t care about that • Fresh ground black pepper,
elephants hitting a watering taxing – unless of course and will eat an avocado to taste
hole after a trek across the you have access to scientific with abandon because fat INSTRUCTIONS:
desert – way too fast for the equipment like a calorim- keeps me happy, hormon- ONE: Wash, rinse and dry kale.
pancreas to handle. And eter. I don’t! I often got con- ally balanced, healthy Remove tough ribs and tear
so we get irregular spikes, fused as to how to record and satisfied. Check out leaves into bite-sized pieces.
Place in a large salad bowl.
APPLE IMAGE ELIZABETH CHAPMAN/SHUTTERSTOCK.COM
crashes and ultimately the number of calories from my Massaged Kale and
metabolic disorders that even a healthy item like an Avocado Salad recipe (right) TWO: In a high-speed
make us sick. apple when one apple is as and see if you don’t agree. blender, add avocado, tahini,
The Eat-Clean Diet big as my fist while another Calorie count? Less than tamari, coconut vinegar,
series have never been is half its size. Practicality 400 per serving! But lemon juice and lime juice.
about counting calories, trumps all in my lifestyle. I who’s counting? Process until smooth. Pour
dressing over kale. Using
even though I did try it in must be able to eat and go,
clean, bare hands, massage
my earlier days. I know too knowing how much, what
dressing into kale leaves until
many calorie-counting peo- kind and how healthy a
well coated. Peel and thinly
ple who look like my dog food is. That is why I slice onion, then sprinkle
does after she gets quilled live a clean lifestyle. It over kale. Add pine nuts and
by a porcupine – prickly! makes eating simple. I blueberries; toss well. Season
And I looked that way too, stick to nutrient-dense, with salt and black pepper.

be inspired // gear & gadgets
PRETTY IN
PORCELAIN
The geometric Alessi
Tower Measuring
Cups are an elegant
addition to any kitch-
en. Its five porcelain
measuring cups are
designed in the shape
of traditional scale
weights, and can be
stacked for display
or nestled into one
another for storage.
EASY CLEAN $55, momastore.org
With three interchangeable cleaning
attachments, the Groove multihead
scrubber leaves no spot left untouched.
The glass-cleaning sponge cleans
narrow areas such as the inside of wine
glasses and jars, the snap-on scouring
sponge works to scrub away rough DECORATIVE DISH
loves
spots on kitchenware and the bristle The handcrafted Uncommon Goods Garlic
brush provides a sparkling finish to Grater and Oil Dipping Dish features a rough
your dishes. $20, quirky.com surface in the center for grating garlic directly
onto the plate. Just add some olive oil and
balsamic to freshly grated garlic and you’ve
got yourself a Clean Eating–approved bread
dip! $15, uncommongoods.com
Clean
Eating START & STOP
Welcome spring with kitchen essentials Next time you need to open that
BPA-free can of beans for a recipe, the
that are both fun and practical. Zyliss EasiCan Electronic Can Opener
offers hands-free convenience and a
slick design. The touch of a button is
all it takes to start and stop the opener,
making meal prep a little bit easier.
$20, zyliss.com
CHOP TO IT!
PUMP IT
Designed to handle a variety of food
prep tasks, Joseph Joseph’s Chop2Pot Compared to using a
Plus Mini is a foldable cutting board cork, wine pumps are
with a durable, non-slip surface that more effective when
allows for efficient slicing and dicing. it comes to preserving
Once you’re done cutting, you can bend freshness. After a few
the board to pour fruits and vegetables pumps of the OXO SteeL
directly into cooking pots or serving Vacuum Wine Pump, the
dishes. $10, josephjoseph.com stopper forms a vacuum
seal that preserves flavor
BY LAURA SCHOBER
and aroma so you can

savor the taste of your
next glass just as much as
the first! $15, oxo.com

CHIRPY CARDS
Sure to charm your guests, this set of
Assorted Birds Placecards provides
a friendly touch to your kitchen
table thanks to its sophisticated yet DOUBLE DUTY
fun design. $10 per set of eight, Kuhn Rikon’s Dual Grater
crateandbarrel.com does it all – the finer side
grates citrus and nuts while
the coarser side tackles
hard cheeses. Plus, it’s
designed with safety in
mind as it includes a built-in
QUICK WHISK protective sleeve. $15,
From beating eggs to whipping cream, the kuhnrikon.com
Whiz Whisk efficiently performs many food
preparation tasks. Its handle opens to separate
the whisk’s wires, making cleaning less of a
chore, while you can lay it down flat for easy,
space-saving storage. $12, umbra.com
Editors’ Choice
STRETCHY WRAP
Made of StickyRubber, a safer BPA/
phthalates-free alternative to plastic
wrap, the reusable CoverBlubber
stretches to snugly fit food or containers
for storage in the refrigerator or freezer.
Available in four color-coded sizes,
ranging from 3 inches to 12 inches.
$4 to $10, fusionbrands.com
BUILD ME UP
BUTTERCUP
With some organic heavy ALL-PURPOSE
cream, a bit of sea salt and BOWLS
the Chef’n Buttercup Butter Traditionally inspired
Maker, you can easily make by the cups used
your own butter at home in Japanese tea
– no churning required! ceremonies, these
Plus, this butter maker versatile Ribbed
comes with the option to Bowls serve as the
make flavored butter using perfect base for
delicious add-ons such as drinks, soup, dessert,
honey, roasted garlic or appetizers and more.
herbs. $15, surlatable.com $42 per set of four,
momastore.org

eat smart // ask the doc
Go Ahead, England Journal of Medicine. Since
Ask Me then, there have been several popular

versions of what’s now called The
Paleo Diet, beginning with The Paleo
Diet (Houghton Mifflin Harcourt,
Anything! 2002) by Loren Cordain, PhD, a pro-

fessor at the University of Colorado;
more recently, The Paleo Solution
(Victory Belt Publishing, 2010) by his
student Robb Wolf; and The Primal
Jonny Bowden debunks the “negative-calorie” myth Blueprint (Primal Nutrition, Inc.,
and explains the Paleo diet. BY JONNY BOWDEN, PhD, CNS 2013) by Mark Sisson, the author
of the very popular blog Mark’s
Q Are there any “negative- they take up a lot of space in the
Daily Apple. While they differ on
details, all share a basic belief that
calorie” foods? tummy but “cost” you very little in
human beings run best on the fuel
the way of calories. Great examples
A In a word, no. The negative- are every green vegetable on the
that has nourished species for most
of our time on the planet – food
calorie food is an urban myth. It was planet (kale, spinach, broccoli, Brus-
you can hunt, fish, gather or pluck.
meant to refer to foods that have sels sprouts), all the peppers (green,
(I call these the Jonny Bowden Four
fewer calories than it takes to eat yellow, orange, red) and virtually
Food Groups!)
and digest them, leaving you with a any non-starchy vegetable. The fiber
There are differences among the
supposed “negative” amount on the in these foods can help keep blood
gurus. Cordain is very much of the
caloric balance sheet. Celery and sugar from rising too quickly and
opinion that when it comes to satu-
grapefruit are typical examples of too high. This will, in turn, thwart
rated fat, the lower the better. The
foods that have long basked in this a spike in the fat-storing hormone,
more recent Paleo gurus think very
most flattering of lights. Problem insulin, a surge you definitely don’t
differently, believing – as I do – that
is, it just ain’t true. It may feel like want if you’re trying to trim down.
there is nothing to fear from “clean”
a lot of effort to chew up celery, but Also on the list: green tea, soup
fat (including saturated fat) found
the truth is, it burns about as many (especially clear soups, tomato soup
in wild game, wild fish, grass-fed
calories as watching paint dry. and broths) and, yes, grapefruit!
meat, eggs, coconut oil and Malay-
But that doesn’t mean there In fact, research confirms that the
sian palm oil. But that’s a detail. For
aren’t a ton of light, healthy foods compounds in grapefruit can actually
the most part, the Paleo folks are
that can help you lose body fat. increase weight loss.
all about caveman-style nutrition –
These foods are very low in calories meat, fish, nuts, berries, a wide range
but, more importantly, high in water. What’s your take on the of vegetables and some fruits.
Barbara Rolls, PhD, defines these as Paleo diet? I’m reading Paleo folks are not fans of beans
“high-volume” foods. That means about it everywhere. and they’re not fans of grains. (For
“Trendy” and “smart” are not two the record, I don’t agree with the an-
words I frequently use together, but in ti-bean prescription – at least not for
CELERY IMAGE DIANA TALIUN/SHUTTERSTOCK.COM
the case of the Paleo diet, both words everyone – and while personally I’m
apply. This is a diet philosophy that not a huge fan of grains, I’ll concede
happens to be very on trend right that they’re OK for some people.) But
now, but it also happens to be a very any Paleo recipe that you choose to
intelligent and healthy way to eat. try is going to be higher in protein,
The term “Paleo diet” first came higher in fat and lower in starch and
into use in the 1980s when a seminal sugar (including fructose) than the
paper on Paleolithic nutrition was standard American diet. And if you
published in the prestigious New ask me, that’s a big improvement.

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pump the heat | get all sweaty
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photo © John Miller
eat smart // try this... with that
Next Issue
Hits newsstands April 1, 2014
Mix 'n' Match Meals
For a satisfying meal that won’t pack on the pounds,
try one of these scrumptious, low-calorie pairings.
LIGHT & LUSCIOUS:
MENU 1
+ = 516
Calories
Cauliflower & Red Lentil Soup with Cilantro Yogurt, p. 87

Caraway Pork with Applesauce & Garlicky Spinach, p. 78
SLIMMING SUPPER:
MENU 2
+ = 414
Calories
In our
GLOBAL ISSUE, Charred Lettuce & Grilled Flank Steak Salad with Orange Shallot Vinaigrette, p. 68
Pumpkin Custard, p. 98
we invite you to take a trip around
the world in 5 scrumptious pizzas,
GLOBALLY INSPIRED:
MENU 3
delight your taste buds with global

gourmet recipes for two, explore
cultural twists on your favorite
chicken recipes and much more!
+ = 570
Calories
Chinese Orange Chicken, p. 41

Eggplant Moussaka, p. 89
APPLELICIOUS:
MENU 4
PIZZA IMAGE SHUTTERSTOCK.COM/KESU
Our top picks for the + = 409

cleanest (and tastiest!) Calories
packaged foods on
Zucchini & Apple Pancakes with Maple-Glazed Turkey Bacon, p. 57
supermarket shelves. Apple Cinnamon Streusel Muffins with Butter Pecan Topping, p. 73

recipe index // eat smart
Your CE
Recipe Guide
From decadent muffins and delicious breakfasts
to hearty salads and stunning gourmet meals,
these light recipes are full of wholesome ingredients
that will help keep you slim all year round.
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

66 • •• White Bean & Eggplant Salad 39 •• * Lemon Chicken & Napa Cabbage
77 • •• Butternut Squash, Brussels Sprouts 41 •• Chinese Orange Chicken
& Parmesan Frittata 46 Chicken Banh Mi Sandwich
86 • Barley Salad WITH CHICKEN, BEETS & GOAT CHEESE 52 • • Butter Chicken
87 •••• Cauliflower & Red Lentil Soup 56 Buttermilk "Fried" Chicken WITH KALE CAESAR SALAD
89 ••
WITH CILANTRO YOGURT
Eggplant Moussaka
79 • • Honey Mustard Chicken
WITH RUSTIC ROOT VEGETABLE MASH
FISH & SEAFOOD BEEF & PORK

33 • * Glazed Arctic Char 53 • • Beef Tenderloin
48 • Halibut WITH OLIVE TAPENADE CRUST
••
WITH BUTTERMILK CHIVE MASHED POTATOES
69 • Roasted Cauliflower & Tuna Salad

78 Caraway Pork WITH APPLESAUCE & GARLICKY SPINACH
77 • Open-Faced Tuna Sandwiches

WITH QUICK-PICKLED SHALLOTS 57
MUFFINS & BREAKFASTS
• • Zucchini & Apple Pancakes
86 • Florida Reuben Sandwich WITH BRUSSELS SPROUT
SLAW & CREAMY THOUSAND ISLANDS SPREAD 57 • ••
WITH MAPLE-GLAZED TURKEY BACON
Belgian Waffles WITH SOUR CHERRY SAUCE

73 • •• Apple Cinnamon Streusel Muffins
PASTAS, SOUPS & SALADS WITH BUTTER PECAN TOPPING
24 • Traditional Twist 73 • ••• Gluten-Free Cranberry Orange Muffins

35 • • Quick Chicken Pho 74 • •• Pumpkin Walnut Muffins WITH MAPLE CREAM CHEESE GLAZE
49 • • Homemade Ricotta Gnocchi 75 • •• Raspberry, Lemon & Poppy Seed Muffins
WITH ARUGULA WALNUT PESTO 77 • •• Butternut Squash, Brussels Sprouts
49 •• Rotolo WITH SWEET POTATO AND CHARD & Parmesan Fritatta
52 • * Soba Noodle Soup WITH PORK TENDERLOIN
66 • •• White Bean & Eggplant Salad
DESSERTS & BEVERAGES
••
PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN
68 • Charred Lettuce & Grilled Flank Steak Salad

WITH ORANGE SHALLOT VINAIGRETTE
59
98 • ••
Almond Milk
Pumpkin Custards
68 • Harvest Chicken Salad
WITH POMEGRANATE SEEDS & FETA DRESSINGS
69 • Roasted Cauliflower & Tuna Salad 29 • • • Creamy Herb
• •
29 • • • Wasabi Dressing
69 * Soba Noodle Salad 29 • • • Honey & White Balsamic
• • •
WITH JULIENNED VEGETABLES & FRIED EGG
79 • • Slow-Cooker Mexican Beef Chili WITH LIME CREMA

30
• •
Zesty Lemon
86 • Barley Salad WITH CHICKEN, BEETS & GOAT CHEESE

30
• • •
Basil Walnut
87 • • Pumpkin & Spinach–Stuffed Shells

WITH HERBED RICOTTA SAUCE
30
30 • • •
Tarragon Mustard
Buttermilk Ranch
87 •••• Cauliflower & Red Lentil Soup 30 • • • Orange Herb
WITH CILANTRO YOGURT
30 • • • Curry Dressing
91 • • *Massaged Kale & Avocado Salad
*Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari. All of these ingredients are available in gluten-free and regular varieties.

sweet tooth
Pumpkin Velvety pumpkin is infused

with aromatic cinnamon,
&
ginger and cloves in these
Spice indulgent custards – each is

less than 100 calories!
So easy
it's not even
funny
RECIPE BY MARIANNE WREN, PHOTOGRAPHY BY EDWARD POND
Pumpkin Custards
TWO: In a food processor, pulse all
INGREDIENTS: • 1 tsp ground cinnamon
ingredients until well combined, 1 to
• 2 large eggs • ½ tsp ground ginger
2 minutes. Spoon mixture into 6 4-oz
• 1¼ cups boxed or BPA-free canned • ½ tsp ground cloves ramekins, dividing evenly. Transfer to oven
pumpkin purée (NOTE: Not pumpkin pie • ½ tsp pure vanilla extract and bake until set, 40 to 45 minutes.
mix or filling.) • Pinch sea salt, optional NUTRIENTS PER SERVING (1 CUSTARD):
• ¾ cup 1% milk CALORIES: 93, TOTAL FAT: 2 g, SAT. FAT: 1 g, CARBS: 15 g,
INSTRUCTIONS:
• ¼ cup organic evaporated cane juice FIBER: 2 g, SUGARS: 11 g, PROTEIN: 4 g, SODIUM: 47 mg,
ONE: Preheat oven to 350°F. CHOLESTEROL: 72 mg
• ¼ cup Sucanat

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1 BAG OF GROCERIES, 5 FAST & FRESH MEALS

Improving your life one meal at a time. MARCH 2014

The Light Issue

Try all four flavors!

58 CREAMY NON-DAIRY MILKS Whether you’re

70 MARVELOUS MUFFINS Treat yourself and

your family to a batch of delectably moist low-

81 YOUR 14-DAY CLEAN EATING MEAL PLAN

62 Wonderfully fresh and

70 Four fresh-baked muffin

“I use mine to “I made home-

Avoid processed and refined foods

Know thy enemies. Steer clear of anything

Shop with a conscience.

Slow down and savor. Never rush through

Follow Clean Eating

6 Clean Eating MARCH 2014

Earth Friendly, Uniquely Delicious.

Add sprouts to:

8 Clean Eating MARCH 2014

Product of the USA

For deliciously creative oatmeal recipe ideas, go to bobsredmill.com/oatmeal

Meet Our Experts

tiffani bachus and joanne lusted

10 Clean Eating MARCH 2014

EDITOR-IN-CHIEF Alicia Rewega ACTING GENERAL MANAGER

Contributors Tanya Scribner | 940-387-7711; tanya@scribmedia.com

Marketing & Web CHAIRMAN & CEO Efrem Zimbalist III

POSTMASTER: Send address changes to Clean Eating,

MARCH 2014 Clean Eating 11

"I found an excellent assortment of doable recipes in the Jan/Feb

ROASTED CHICKEN & QUINOA COBB SALAD

SHOPPING MADE EASY

ROAD SIGN IMAGE BECKY STARES /SHUTTERSTOCK.COM

12 Clean Eating MARCH 2014

Leo Tank Snow Lion Turquoise Mala PROlite Yoga Mat

Pounds of organic fruit in every jar.

ing to research in the Journal of

Be sure to keep your daily serving

Keep your whole-grain French

MARCH 2014 Clean Eating 15

SESAME KALE CHIPS KALE EGG BAKE KALE PESTO PASTA

18 Clean Eating MARCH 2014

Straight from the Earth: Irresist- Kitchen Confidence: Essential

BE SURE TO CHECK OUR BLOG (CLEANEATINGMAG.COM/BLOG) FOR ADDITIONAL

SHUTTERSTOCK.COM, DOG PAVEL HLYSTOV/SHUTTERSTOCK.COM, ICE CUBE TRAYS DIANA TALIUN/SHUTTERSTOCK.COM

For an extra boost of flavor and

20 Clean Eating MARCH 2014

same claim for supplements,

MARCH 2014 Clean Eating 21

EDWARD WESTMACOTT/SHUTTERSTOCK.COM, WALNUT AND SUNFLOWER VALENTYN VOLKOV/SHUTTERSTOCK.COM

FLAX OIL (UNREFINED)

ter substitute in baking When shopping for unrefined oils, select

22 Clean Eating MARCH 2014

EXTRA-VIRGIN GRAPE SEED OIL USE: Sautéing, roasting, grilling or baking

medium heat sautéing amounts, it may help reduce abdominal

MARCH 2014 Clean Eating 23

Remove from heat and add cheese, stirring until

24 Clean Eating MARCH 2014

Naturtint ®’s exclusive formula combines

SCAN FOR MORE LIKE US ON

“THIS FLOUR'S MILD

"I'M NOT A BIG YOGURT GAL, SO I LOVE THE FACT THAT I

ALSO LOVE HOW IT'S HIGH IN "THIS TUNA SAVES AN