The
&
k
c
i
u
Q
Issue
y
s
Ea
JUNE 2016
PREP SUNDAY,
EAT HEALTHY ALL WEEK!
7 CLEAN
EATS
That Slim
Naturally
ALLDAY
ENERGY
YOUR
SIMPLE
SUMMER
MEAL
PLAN
DECONSTRUCTED
BAGEL & LOX
SALAD
Supper
Salads
Genius
5-Ingredient
Meals
BURSTING
WITH GOOD
HEALTH
FOIL-PACK DINNERS
When I went looking for a vitamin supplement, I wanted one that came from the
same organic, nutritious foods that I eat daily. Much to my surprise, that didnt exist.
So I set out to create exactly what I wanted: An organic, whole food, Non-GMO
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NON
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VER
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I FI E D
no ngmoproject.org
Alicia Silverstone
Actress, NY Times Best-Selling Author,
Health Advocate
contents
Clean Eating
44
JUNE 2016
3-STEP SALADS
Stunning and supper-worthy
summer salads that take
just three simple steps and
30 minutes to make.
By Pamela Salzman
54
64
QUICK-FIX MEALS
72
WEEKNIGHT DINNERS
FOR THE WHOLE FAMILY
Five fast and frugal meals
spotlighting fresh, seasonal
ingredients.
By Jennie Schacht
78
Quick &Issue
Easy
JUNE 2016
PREP SUNDAY,
EAT ALL WEEK!
P.
7 CLEAN
EATS
That Slim
Naturally
32
P.
82
P.
44
P.
54
ALLDAY
ENERGY
P.
P.
78
64
YOUR
SIMPLE
SUMMER
MEAL
PLAN
Genius
5-Ingredient
Meals!
Supper
Salads
BURSTING
WITH GOOD
HEALTH
cleaneating.com
JUNE 2016 $5.99 US
FOIL-PACK DINNERS
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contents
84
64
be inspired
30
CLEAN LIVING
84
88
SWEET TOOTH
eat smart
18
88
54
26
SUPERMARKET GUIDE
42
82
A chemical-free glass
cleaner thats kind to
both your health and the
environment.
how to
32
KITCHEN CONFIDENTIAL
40
KITCHEN TOOLS
COMPLEMENTS
With these seven
natural sources to blast
belly fat and boost
energy, youll be ready
to make your grand
entrance at the pool or
beach in no time.
Scrumptious, satisfying
dishes you can prep
ahead for on Sunday for
effortless meals the rest of
the week.
Omega-3s for
Q Healthy Heart*
Q Brain Health*
Q Optimal Wellness*
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* These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
ce online
NEWSLETTER
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receive the best of Clean
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OH GHEE!
Ghee or a type of clarified butter is on our list
of approved healthy fats for good reason. A
staple of Indian cuisine and Ayurvedic medicine,
ghee is rich in butyric acid, a short-chain fatty
acid that can actually help heal your digestive
tract. Make your own rich, flavorful ghee from
high-quality grass-fed butter and reap the
benefits. cleaneating.com/ghee
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Clean Eating
JUNE 2016
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HERB PHOTO BRANDON BARR, GHEE PHOTO OLENA KAMINETSKA/SHUTTERSTOCK, FISH PHOTO ANDREW GRINTON
TM
!
W
NE
This is the best tasting plantbased protein Ive ever had!
DANICA PATRICK
Delightfully Delicious
purelyinspired.com
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Processed in a facility that also processes milk, egg, wheat, soy, sh oil, shellsh,
peanut and tree nut ingredients. Read the entire label before use. 2016
Eating
Simplified
through a busy week with energy
to spare. Continue saving time
and money and whip up dinner
fast with 5-ingredient meals that
taste gourmet on page 64. And for
breezy weeknight meals, try our
3-step meal salads on page 44 and
unbelievable foil-pack dinners
(p. 54) that can be cooked on the
grill or in your oven. These glorious
little bundles pack everything you
need for a satisfying supper in one
pouch and they are tasty enough
for company and leave you with
no dishes to clean. Finally, prep
everything you need for a week of
clean eating on Sunday and just
grab and go and reheat throughout
the week (p. 32). Because weve
received such overwhelming praise
for this department by talented
recipe developer and culinary
instructor Amy Symington, I am
thrilled to announce it will now
be a regular fixture in every issue,
helping you to eat clean all week
long with just an afternoon of work.
It doesnt get any easier than that!
Alicia Rewega
Editor-in-Chief
Clean Eating
Clean Eating
JUNE 2016
cleaneating.com
New Look,
Same Great
Taste!
Delicious Products!
WE MAKE FOOD THAT MAKES SENSE
We are Dr. Praegers a multi-generational, family-owned food company,
founded by two heart surgeons. Were committed to encouraging a way
of eating sensibly through inspired offerings. Everything we create in our
own kitchen starts with no-compromise recipes that help support an
active lifestyle, so your appetite rules, not your schedule.
While the world has changed over the last 20 years that weve been in
business, we remain true to our values and continue to create products
that make our dads proud.
www.drpraegers.com
Clean Eating
ISSUE 61
PRINTED IN THE USA
EDITOR-IN-CHIEF
Alicia Rewega
Kim Paulsen
Editorial
ASSOCIATE PUBLISHER
Art
SENIOR ART DIRECTOR Stacy Jarvis-Paine
SENIOR GRAPHIC DESIGNER Alaina Greenberg
CONTRIBUTING ART DIRECTOR Bianca DiPietro
ART INTERN James Byrnes
Recipe Creators
Contributors
Photographers
Brandon Barr, Kelly Brisson, Meaghan Eady,
Darren Kemper, Vincenzo Pistritto, Ronald Tsang
Food Stylists
Bernadette Ammar, Terry Schacht,
Marianne Wren
Advertising Sales
Dan Vincent | 770.437.0861
dvincent@aimmedia.com
Bernadette Higgins | 561.362.3955
bhiggins@aimmedia.com
Tanya Scribner | 940.387.7711
tanya@scribmedia.com
MOUNTAIN AND WEST COAST SALES DIRECTORVHMS*
Prop Stylists
The Food Group, Terry Schacht
Production
GROUP PRODUCTION DIRECTOR Barb Van Sickle
PREPRESS MANAGER Joy Kelley
AD COORDINATOR Cossette Roberts
Andrew W. Clurman
MARKETING DESIGNER
Alan Zucker
Consumer Marketing
CIRCULATION DIRECTOR Jenny Desjean
DIRECTOR OF RETAIL SALES Susan Rose
10
Clean Eating
JUNE 2016
Patricia B. Fox
VICE PRESIDENT, FINANCE Craig Rucker
VICE PRESIDENT, CONTROLLER Joseph Cohen
VICE PRESIDENT, RESEARCH Kristy Kaus
VICE PRESIDENT, DIGITAL Jonathan Dorn
Distribution
Clean Eating (ISSN 1913-7532, USPS 003-610)
is published nine times per year (Jan/Feb, March, April,
May, June, Jul/Aug, Sept, Oct, Nov/Dec) by Cruz Bay Publishing,
Inc., an Active Interest Media company. Advertising and editorial
offices at 2520 55th St, Ste 200, Boulder, CO 80301.
The known office of publication is 5720 Flatiron Pkwy,
Boulder, CO 80301. Periodicals postage paid at Boulder, CO
and at additional mailing offices.
VITALINA RYBAKOVA/SHUTTERSTOCK
Love me because
Im healthier
AVAILABLE IN
SIX DELICIOUS
VARIETIES:
RoyalHawaiianOrchards.com
2016 Royal Hawaiian Macadamia Nut, Inc.
We Hear You!
Clean
Eating
Culinary
Skills
I am so excited
to start this new
chapter with
the Clean Eating
Academy. I have
been eating clean
for quite a while.
And now I can put
these to good use
Jennifer Millikan,
Sioux City, IA
Recipe Lessons
julie ohara BA
PhD, CNS
Board-certified nutrition
specialist, motivational
speaker, author and expert
in the areas of weight loss,
nutrition and health.
heather bainbridge
BSc, MA, EdM, RD, CDN
12
Clean Eating
JUNE 2016
marianne wren
BA, CC
#CleanEatingMag
@BEAUTY.BY.BAKER
via Instagram
JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK, KATHRIN BRUNNER PHOTO BY AMBER ELLIS, CREATING LIGHT STUDIO, JAMES SMITH PHOTO BY 5IVE15IFTEEN PHOTO COMPANY,
HEATHER BAINBRIDGE PHOTO BY GRAIG JOLLEY, MARIANNE WREN PHOTO BY PIERRE GAUTREAU, JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, QUINOA FLATBREAD RECIPE PHOTO BY CHELLE STAFFORD
ADVERTISEMENT
Health-Watch Expos:
How to Break Through
Your Weight Loss Plateau
By Amber Rios
contributors
KATE
GEAGAN
NUTRITIONIST/AUTHOR
PARK CITY, UT
JENNIE SCHACHT
BRANDON BARR
JONNY BOWDEN
COOKBOOK AUTHOR/FOOD
WRITER/EDITOR
PHOTOGRAPHER
AUTHOR/CONSULTANT/
NUTRITIONIST
OAKLAND, CA
14
Clean Eating
JUNE 2016
TORONTO, ON
WOODLAND HILLS, CA
Known as "The Nutrition Myth Buster,"
Jonny Bowden, PhD, CNS, penned this
months Ask Dr. Jonny" (p. 42), where
he delved into the latest findings on
omega-7s, citrus bergamot and dietary
fats. "I love effecting change through
my work, talking truth to power, busting
boneheaded myths and making a
difference in peoples lives," says Bowden.
KATE GEAGAN PHOTO BY KENDAL REY PHOTOGRAPHY, JENNIE SCHACHT PHOTO BY SARA REMINGTON
LETS MAKE
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5.
recipe index
Your CE
Recipe Guide
Its finally patio season, which means time
to whip up these quick and easy, flavorpacked recipes many of which can be
prepared in 30 minutes or less!
Sweet-And-Sour
Tempeh
P. 38
Ginger Shiitake
Noodle Foil Packs
WITH EGGS
P. 60
Burrata
Mushroom Bites
P. 70
Open-Faced
Veggie Melts
Mediterranean
Hummus Plate
Mediterranean
Quinoa
WITH SMOKED
MOZZARELLA
P. 70
16
Clean Eating
JUNE 2016
P. 74
P. 74
P. 81
OPEN-FACED VEGGIE MELTS PHOTO BY BRANDON BARR, FOOD STYLING BY MARIANNE WREN, PROP STYLING BY THE FOOD GROUP
Legend
Freckled Leaf
Lettuce
Deconstructed
Bagel & Lox Salad
Zucchini Carpaccio
WITH CHAMPAGNE
VINAIGRETTE
P. 47
P. 48
P. 48
P. 51
P. 29
Tossed Antipasto
Seven-Layer Salad
WITH PECORINO-ROMANO
VINAIGRETTE
P. 53
P. 53
P. 68
POULTRY
Broccoli &
Spring Onion
Mac n Cheese
P. 72
Lemon &
Shallot Macadamia
Nut Spread
P. 35
BEEF
Foil-Pack Grilled
Asian Chicken Wings
P. 60
Foil-Pack Meatball
Subs
P. 57
WITH BROCCOLINI
AMANDINE
P. 67
P. 81
SEAFOOD
Lobster Tail
Foil Packs
Fruit-Flavored
Ice Cubes
P. 33
Strawberry Pistachio
Frozen Yogurt
P. 88
P. 57
P. 75
JUNE 2016
Clean Eating
17
PINING FOR
Pineberries
BY KAREN MORSE
18
Clean Eating
JUNE 2016
PINEBERRIES BONCHAN/SHUTTERSTOCK
RETHINK WEEKEND BINGE TEXT LAURA SCHOBER, MAPLE SYRUP TEXT ASHLEA MILLER, PAPRIKA MIGUEL GARCIA SAAVEDRA/SHUTTERSTOCK,
WEEKEND BINGE PHOTO JACOB LUND/SHUTTERSTOCK, MAPLE SYRUP PHOTO SHOWCAKE/SHUTTERSTOCK
Maple Syrup:
A Brainy New
Superfood?
Rethink the
Weekend Binge
If you religiously eat kale salads and
acai bowls during the week but think
its OK to binge on pizza and wine all
weekend long, it might be time for a
little reality check. A new study from
the University of New South Wales
(UNSW) suggests that whole-weekend
binge eating may be just as bad for
your gut microbiome as a regular diet
of junk food. Furthermore, the study
found that yo-yo dieting reduced the
number of microbial species capable
of metabolizing avonoids, which
aid in weight loss and help protect
neurons in the brain. In the study, lead
researcher Margaret Morris, the head
of pharmacology at UNSW, fed rats
either a healthy diet of chow (low-fat
rat food) or a diet of cafeteria food. The
rats in the cafeteria-food group were
fed foods like cakes, meat pies and dim
sum three days per week but ate low-fat
foods the other days of the week.
Science has already shown that
chew
on this
93
JUNE 2016
Clean Eating
19
UGLY PRODUCE
In an effort to reduce food waste
and get consumers to become
more creative with their food, Whole
Foods Market has joined forces with
Imperfect Produce to sell ugly
or imperfect-looking fruits and
vegetables in their Northern California
stores. Despite their gnarled looks,
ugly produce are just as nutritious and
safe to consume as more attractivelooking produce. Whole Foods already
uses ugly produce in its fresh prepared
foods, juices and smoothies and has
an in-store composting program so
if sales go well at the pilot locations,
expect to see more unsightly produce
springing up on store shelves in other
cities soon. At home, you can do your
part to cut down on produce waste by
composting or reusing food scraps in
recipes whenever possible.
20
Clean Eating
JUNE 2016
BEAUTY DRINKS
GOOD + SIMPLE
Good food, good mood,
good digestion and good
health! is the motto of
sisters Jasmine and Melissa
Hemsley. Together, they
run Hemsley + Hemsley, a
London-based food and
catering service that is
revered by celebrities and
the fashion set. In their
second cookbook, Good
+ Simple, they bring their
motto to life with
140 nutrient-dense recipes
that include options for
meat eaters, vegetarians
and vegans. The
Hemsleys also spotlight
tips for eating mindfully
and provide loads of
techniques and healthminded advice that will
help make you a more
creative and confident
cook. By Jasmine and
Melissa Hemsley
(Clarkson Potter, $35)
MY HEALTHY DISH:
More Than 85 Fresh
and Easy Recipes for
the Whole Family
In My Healthy Dish, food
blogger My Nguyen shows
that cooking wholesome
meals can be simple and
quick to prepare with
ultimately delicious results.
As a self-taught cook who
learned the tricks of the
trade while working in her
parents restaurant, Nguyen has created a trove of recipes
that will surely become staples. From kid-friendly recipes,
such as the Fruit Pizzas, to elegant entres, such as Orange
Ginger Salmon with Crispy Quinoa Salad, the recipes are
all designed to save you time in the kitchen while making
cooking more enjoyable. By My Nguyen (Skyhorse
Publishing, $25)
WATER PHOTO TISCHENKO IRINA/SHUTTERSTOCK, UGLY VEGETABLE S1001/SHUTTERSTOCK, GMO PHOTO TRIBALIUM/SHUTTERSTOCK
THE
HEALTHY
SCOOP
With 8 GRAMS of
P LANT- P OWERED
P ROTEIN
per serving,
delicious
Silk Original
Soymilk
gives you
P LENTY
T O L OVE.
22
Clean Eating
JUNE 2016
MEAL TIMES DO MATTER TEXT ERIN SILVER, MEAL TIMES PHOTO ELLEN CHARLOTTE MARIE, THE CRUNCH EFFECT TEXT THEONA LAYNE, PRETZEL PHOTO PHOTOKUP/SHUTTERSTOCK
Domino and C&H Organic Blue Agave Nectars
are delicious syrups made from the core of the blue agave
plant and are perfect for all of your sweetening needs.
dominoagave.com | chagave.com
2016 Domino Foods, Inc.
ASK OUR
dietitians
Got a food question?
We have the answers.
Seaweed has long been in use in many Asian cuisines. But its still used
relatively infrequently as a dietary component in the US most Americans
probably consume seaweed most often when eating sushi. Thats too bad,
because seaweed has some powerful health benefits. Seaweed ispotent
withantioxidants and packed with minerals particularly iodine, but also iron
and calcium.Seaweed is also a source of vitamins, including vitamin K and a
spectrum of B vitamins, as well as vitamins A and C.Scientific studies suggest
seaweed has anti-inflammatory properties, which may help protect against
cardiovascular diseaseas well as other chronic health conditions. Lignanrich seaweed has been linked to improved hormone regulation and balance
specifically the regulation of estrogen levels and may offer protection against
some cancers. How can you add more seaweed to your diet? This versatile sea
veggie is great raw in salads and simmered in soups. Dried seaweed can also be
added to soups and stews, as well as to vegetable dips and smoothies.
Omega-3-rich fish oils have long been recommended for heart health, decreasing
inflammation, and brain and eye health. A 2015 study out of Kyoto University found
that a diet rich in fish oil helped convert fat-storage cells to fat-burning cells, which
could help prevent middle-age weight gain. The body has three types of fat cells:
white fat cells, which store fat, brown fat cells, which burn calories to heat the body
and are found abundantly in infants, and beige fat cells, which can function like
brown fat cells. They fed a group of mice two diets one rich in fish oil and one
24
Clean Eating
JUNE 2016
chew
on this
#58
SEAWEED PHOTO MADLEN/SHUTTERSTOCK, PAN PHOTO REVERS/SHUTTERSTOCK, TIFFANI AND ERIN IMAGES BY JAMES PATRICK
ADAPTOGENS 411
ASIAN GINSENG PHOTO TARAPONG SRICHAIYOS, RHODIOLA PHOTO N7ATAL7I/SHUTTERSTOCK, ASHWAGANDHA PHOTO MADLEN/SHUTTERSTOCK, ELEUTHERO PHOTO BY MAA SINREIH IN VALENTINA VIVOD
11 New
delicious items!
Find Dr.Praegers
in your
grocers freezer.
MANUFACTURERS COUPON
EXPIRES 12/31/16
$1.00 OFF
Stumptown Original
Cold Brew
Chocolaty, complex and full-bodied,
this silky smooth coffee is one youll
look forward to waking up to for your
morning jolt of caffeine. $3 to $4.50,
coldbrew.com for where to buy
26
Clean Eating
JUNE 2016
Beefed-Up Biscuits
In this canine spin on the classic dish, we combine
the tastes of fresh vegetables and herbs with meaty
beef and bacon for an irresistible doggy treat.
RECIPE AND IMAGE BY DOGGYDESSERTCHEF.COM
Beef Bourguignon
MAKES 14 TO 16 ROUNDS.
INGREDIENTS:
lb lean ground beef,
cooked and drained
2 slices nitrite- and nitrate-free
bacon, crisply cooked
and crumbled
cup shredded carrot
2 tbsp chopped parsley
1 tbsp unsalted tomato paste
1 cup brown rice flour
INSTRUCTIONS:
ONE: Preheat oven to 350F. Line
a baking sheet with parchment
paper or a silicone baking mat.
TWO: In a large bowl, mix beef,
bacon, carrot, parsley, tomato
paste, cup water and flour one
at a time, kneading well after
each addition.
THREE: Once dough is well mixed,
roll into 1-inch balls and place
them 1 inch apart on the prepared
baking sheet. Press down on the
tops with a fork to flatten.
FOUR: Bake for 15 to 20 minutes.
Cool and refrigerate.
Sampling the
Gifts of the
Sea d Shore
BY JENNIFER DAVIS-FLYNN
28
Clean Eating
JUNE 2016
Dig into this luscious summertime salad recipe from Terranea's Chef de Cuisine Andrew Vaughan.
Freckled Leaf Lettuce
with Goat Cheese, Spiced
Pecans & Brown Turkey Figs
SERVES 4.
INGREDIENTS:
SALAD
1 head Freckles or romaine lettuce
4 -inch slices Humboldt Fog
goat cheese
12 brown turkey figs
SPICED PECANS
1 cup pecan halves
2 tbsp olive oil
1 tsp ground cayenne pepper
4 OFF
INSTRUCTIONS:
ONE: Prepare Spiced Pecans: Preheat
oven to 300F. Combine all ingredients
and place on a parchment-lined pan.
Bake for 8 minutes or until golden
brown. Set aside and allow to cool.
TWO: In a glass or stainless steel
mixing bowl, combine all vinaigrette
ingredients except oil, salt and pepper.
Slowly whisk in oil then season with salt
and black pepper.
THREE: Assemble salad: Separate and
rinse lettuce leaves and pat dry. Lay
4 leaves on each plate. Quarter figs and
place in a small bowl; toss in 2 tbsp
of maple-thyme vinaigrette. Let sit
for 5 minutes. Add one slice of goat
Glass
Cleaner
store-bought spray
and learn how to
make your own
glass cleaner using
a trio of natural
disinfectants.
BY KATHRIN BRUNNER,
PHOTOGRAPHY BY
MEAGHAN EADY
Pretty-in-Pink
Glass Cleaner
INGREDIENTS:
1 lemon, peeled
1 cups white vinegar, divided
13 cup dried lavender buds
EQUIPMENT:
2 small Mason jars and lids
1 spray bottle
30
Clean Eating
JUNE 2016
KATHRIN BRUNNER PHOTO BY AMBER ELLIS, CREATING LIGHT STUDIO , PRODUCT PHOTOS VINCENZO PISTRITTO
INSTRUCTIONS:
Cleaning
Wizards
MINERAL
MAGIC
PLANT-BASED
POWER
SUSTAINABLE
SPRAY
On the Menu
PREP SUNDAY
Eat Clean All Week!
Heres everything you need for a delicious
week of clean and energizing meals.
BY AMY SYMINGTON, PHOTOGRAPHY BY KELLY BRISSON
THIS WEEK
BREAKFAST:
Lemon & Shallot
Macadamia Nut Spread
with Fresh Strawberries
on a Whole-Grain Bagel
LUNCH:
CBLT Grain Salad
Sweet-and-Sour Tempeh on
Whole-Grain Rye
Creamy Dill & Cannellini Bean
Dip Potato Salad with Crispy
Romaine, Grated Carrot &
Red Onion
DINNER:
Asparagus, Pea & Navy Bean
Wheat Berry Risotto
Sweet-and-Sour Tempeh
Stir-Fry
Sweet-and-Sour Tempeh with
Steamed Veggies & Roasted
Fingerling Potatoes
SNACK ATTACKS:
Creamy Dill & Cannellini Bean
Dip with Radishes, Cucumber
& Carrot Sticks
Lemon & Shallot Macadamia
Nut Spread with Veggie
Sticks, Crackers or Fresh Fruit
STAYING HYDRATED:
Raspberry Lemon
Infused Water
PREP SUNDAY
Nut spread this will
last until Friday
Mason jar salads these
will take you to Wednesday
Sweet-and-Sour Tempeh
this will last until Friday
Dip and veggie
accompaniments this
will last until Friday
Fruit cubes all week
PREP WEDNESDAY
Mason jar salads these
will take you to Saturday
32
Clean Eating
JUNE 2016
1. DIP
2. Drink more
Creamy Dill
& Cannellini
Bean Dip
completely smooth,
about 3 minutes. Serve
with vegetables of choice.
SERVES 10.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 15 MINUTES.
INGREDIENTS:
18 oz BPA-free canned
cannellini beans (aka
white kidney beans),
drained and rinsed
13 cup chopped fresh dill
cup extra-virgin olive oil
1 lemon, zested and juiced
1 to 2 large cloves garlic
Sea salt and ground black
pepper, to taste
Get ready to drink more water this week. Staying away from
sugary refreshments, like concentrated juices and carbonated
sweetened beverages, is one of the best things you can do for
your health. And we dont have to tell you how important it is to
stay hydrated. However, plain old water isnt always as enticing
to drink. Spice up your H2O by adding fresh fruits like oranges,
grapefruit or strawberries, as well as herbs such as basil, mint or
cilantro. Try one of our favorite flavored fruit-cube combinations
youll be hydrated in no time!
Fruit-Flavored
Ice Cubes
MAKES 5 TO 6 SERVINGS.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 10 MINUTES (PLUS
FREEZING TIME).
INGREDIENTS:
1 lemon, zested and juiced
2 cups raspberries
INSTRUCTIONS:
To a blender, add lemon zest,
lemon juice, raspberries and
2 cups water and blend until
smooth, about 2 minutes.
INSTRUCTIONS:
Place all ingredients except
vegetables into a food
processor and blend until
JUNE 2016
Clean Eating
33
3. hearty Dinner
Premake your favorite hearty recipe and freeze individual servings for graband-reheat dinners. By the time evening rolls around after a long days work, it's
uncommon for the average individual to have the energy to cook an elaborate
meal. The single best thing you can do to ease the weekday dinner blues is to
make a few favorites ahead of time and freeze for those nights you cant be
bothered. Not only will having frozen meals on hand significantly decrease your
urge to reach for the takeout menu, but it will also decrease your overall food
costs and keep you eating healthily. Prepare our Asparagus, Pea & Navy Bean
Wheat Berry Risotto in advance.
Asparagus, Pea
& Navy Bean Wheat
Berry Risotto
SERVES 6.
HANDS-ON TIME: 40 MINUTES.
TOTAL TIME: 1 HOUR, 20 MINUTES.
INGREDIENTS:
2 tbsp extra-virgin olive oil
2 shallots, minced
3 cloves garlic, minced
2 tsp dried thyme
2 cups wheat berries
1 13.5-oz BPA-free can
coconut milk
2 cups asparagus, trimmed and
cut into -inch pieces
9 oz BPA-free canned
navy beans
1 cup green peas (fresh
or frozen)
2 tsp lemon zest and cup
fresh lemon juice, divided
1 tsp sea salt
GARNISH
cup chopped fresh flatleaf parsley
INSTRUCTIONS:
ONE: In a medium stockpot on
medium-high, heat oil. Add shallots
and saut until translucent, about
2 minutes.
34
Clean Eating
JUNE 2016
4. NUT CHEESES
Nut cheeses are a tasty, easy-to-make and
protein-rich alternative to cream cheese!
Spread it on your morning bagel, toast or
crepe, on your midday sandwich and afternoon crackers or pair it with your favorite fruit
or veggie for an anytime treat. Try this Lemon
& Shallot Macadamia Nut Spread with fresh
strawberries or cucumber sticks.
INGREDIENTS:
19 oz macadamia nuts,
soaked in water for
45 minutes and drained
6 tbsp minced shallots
2 tsp lemon zest, plus
cup fresh lemon juice
2 tsp sea salt
tsp ground black pepper
GARNISH
cup chopped fresh
herbs of your choice
(such as parsley, basil,
chives), optional
INSTRUCTIONS:
ONE: To a high-powered
blender or food processor,
add macadamia nuts and
2 cups water and blend
until smooth.
TWO: Line a small colander
with cheesecloth and place
over a bowl.
Pour in nut
mixture. Wrap
cheesecloth around nut
mixture, twist at top and
squeeze. Place a heavy item
on the top to force moisture
out. Allow to sit in a warm
location for 1 hour.
THREE: Transfer nut mixture
to a small bowl, reserving
liquid, if desired. (TIP: You
can use reserved liquid as
a substitute for cream in
coffee or tea.) Add remaining
ingredients. Form into 2 logs
and roll in garnish, if using.
FOUR: Refrigerate for up to
5 days or freeze for future use.
(NOTE: If you plan to freeze
your nut spread, do not add
the fresh herbs.)
NUTRIENTS PER SERVING
(2 TBSP): CALORIES: 164,
TOTAL FAT: 17 g, SAT. FAT: 3 g,
MONOUNSATURATED FAT: 13 g,
POLYUNSATURATED FAT: 0 g,
CARBS: 4 g, FIBER: 2 g,
SUGARS: 1 g, PROTEIN: 2 g,
SODIUM: 162 mg,
CHOLESTEROL: 0 mg
JUNE 2016
Clean Eating
35
5. GRAIN SALADS
Grain salads are fast and fantastic grab-and-go options for lunch or dinner. Toss your leftover
cooked grains in your favorite homemade vinegar-based dressing. Pair with a protein of your
choice, add grated veggies and fresh herbs, and top with avocado and toasted nuts and seeds. To
get a jump start on the weeks meals, premake three portions of your favorite grain salad recipe
using three 1-liter Mason jars. Preassemble this CBLT (coconut bacon, romaine lettuce and cherry
tomato) grain salad for lunches or a quick dinner.
LEMON DIJON
VINAIGRETTE
3 tbsp extra-virgin olive oil
lemon, zested and juiced
1 clove garlic, pured
INGREDIENTS:
COCONUT BACON
cup unsweetened,
dried sliced coconut or
coconut flakes
SALAD
3 cups cooked grain of your
choice (such as brown rice,
quinoa and millet)
3 cups grated vegetables
(such as carrots, zucchini or
summer squash, beets)
3 cups romaine lettuce,
torn into bite-size pieces
1 cups cherry
tomatoes, halved
cup unsalted
sunflower sprouts
EQUIPMENT:
3 1-liter Mason jars with lids
INSTRUCTIONS:
ONE: Preheat oven to 325F.
To a medium bowl, add all
coconut bacon ingredients
and toss well. Spread on a
large parchment-lined baking
sheet. Bake until
36
Clean Eating
JUNE 2016
6. TEMPEH
Marinate tempeh for sandwiches, bowls and stir-fries. Put some fiber-rich
plants into your daily dietary routine with this protein-packed functional food.
Take either tempeh or tofu and marinate it in your favorite homemade sauce
overnight. Once ready to use, just bake the tempeh in the oven with the sauce.
Use it on sandwiches, atop grain bowls, paired with steamed veggies and
roasted potatoes, or in stir-fries.
Sweet-and-Sour
Tempeh
SERVES 5.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 40 MINUTES (PLUS
MARINATING TIME).
INGREDIENTS:
cup unsweetened
pomegranate juice
2 tbsp grape seed oil
2 tbsp reduced-sodium
soy sauce
INSTRUCTIONS:
ONE: In a medium bowl,
whisk together juice, oil,
soy sauce, maple syrup and
garlic.Add tempeh.Let
marinate for at least
30 minutes or overnight.
PRODUCE
1 bunch asparagus
2 small beets
2 large carrots
38
Clean Eating
JUNE 2016
1 cucumber
(radishes, cucumbers
and carrots)
Vegetables for tempeh
side or stir-fry (broccoli,
cauliflower and snap peas)
1 each green and
yellow zucchini
1 lb fingerling potatoes
MEAT ALTERNATIVES
9 oz organic tempeh
PANTRY STAPLES
Sea salt
Ground black pepper
Dijon mustard
Dried thyme
Extra-virgin olive oil
Favorite whole-grain or
seed cracker
Grape seed oil
Pure maple syrup
FRESH HERBS
Reduced-sodium tamari
Sauerkraut
Smoked paprika
bunch of parsley
Whole-grain bread or
JUICE
17 oz pomegranate juice
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What's
Omega-7
and do I need it?
Recently, Ive been hearing
buzz about omega-7s. Ive
heard of omega-3, omega-6
and omega-9, but what the
heck is omega-7?
Omega-7 is a fatty acid known as
palmitoleic acid. Its got a lot of
potential health benefits, though the
research is nowhere near as extensive
as the research on, say, omega-3s.
Nonetheless, its becoming a
popular supplement.
Palmitoleic acid began to get
some serious attention when
studies at Harvard University
showed that people with the highest
circulating levels of the fatty
acid had an amazing 60% lower
incidence of diabetes compared
with those who had the lowest
levels. People with higher levels
of omega-7 also had a lower body
mass index (BMI), smaller waist
circumference, lower triglycerides
and lower inflammation. And a
study conducted by the Cleveland
Clinic and Xyrion Medical Institute
showed that 210 milligrams per
day of omega-7 reduced C-reactive
protein (CRP) levels an important
measure of overall inflammation by
an impressive 44%.
42
Clean Eating
JUNE 2016
SALMON PHOTO GIBSON & SMITH, FOOD AND PROP STYLING TERRY SCHACHT
Im reading everywhere
that eating fat helps
you lose weight. This
seems counterintuitive.
Can you explain?
Glad to. The myth that eating fat
makes you fat has persisted for
decades, and in my not-so-humble
opinion it is one of the reasons for
the obesity epidemic. If that doesnt
seem to make sense right now, it
will when you consider the effect
food has on hormones.
Remember, everything that has
to do with weight is controlled by
hormones theyre totally in charge
of the weight gain/weight loss
roller coaster. The main hormone
responsible for weight gain is
insulin, which is why its known as
the fat-storage hormone. (Hows
that for a duh?)
Insulin goes up (a lot) whenever
you eat carbohydrates. It goes up
a little when you eat protein.
But eating fat doesnt even budge
the needle on insulin secretion.
Thats why eating less carbs and
eating more fat is frequently a great
strategy for weight loss. You just
have to make sure its the right kind
of fat clean, not toxic. (If you
want more details on clean vs. toxic
fat, see Smart Fat: Eat More Fat,
Lose More Weight, Get Healthy
Now (HarperOne, 2016.)
recipes
Zucchini Carpaccio
WITH WHITE BEANS, BASIL & PINE NUTS
44
Clean Eating
JUNE 2016
Gorgeous
Salads
in 3 Steps
or Less!
Pamela Salzman is a Los Angelesbased cooking instructor and certified holistic health counselor. Find her at pamelasalzman.com.
JUNE 2016
Clean Eating
45
recipes
Seven-Layer Salad
WITH BLUE CHEESE DRESSING
46
Clean Eating
JUNE 2016
Thinly sliced carrots, radish and fennel add flavor and crunch to this
beautiful salad with fresh mint and tarragon.
INGREDIENTS:
DRESSING
13 cup extra-virgin olive oil
(TRY: Castillo de Canena
Biodynamic Extra Virgin Olive Oil)
INSTRUCTIONS:
ONE: Prepare dressing: In a glass
jar, combine all dressing ingredients
and shake to emulsify.
TWO: To a bowl, add romaine and
mesclun and top with radishes, beets,
carrots, fennel and beans. Toss to
coat with dressing. Top with mint,
tarragon and cheese.
NUTRIENTS PER SERVING
(16 OF RECIPE): CALORIES: 287, TOTAL
FAT: 20 g, SAT. FAT: 6 g,
MONOUNSATURATED FAT: 12.5 g,
POLYUNSATURATED FAT: 2 g, CARBS: 19 g,
FIBER: 6 g, SUGARS: 8 g,
PROTEIN: 7.5 g, SODIUM: 594 mg,
CHOLESTEROL: 20 mg
JUNE 2016
Clean Eating
47
recipes
INGREDIENTS:
6 oz baby spinach
2 cups halved cherry or grape
tomatoes
1 cup sliced cucumber
6 oz wild smoked sockeye
salmon, cut into strips
13 cup thinly sliced red onion
2 tbsp fresh dill fronds, removed
from tough stems
2 tbsp capers, drained and patted
dry, optional
Whole-grain bagel crisps, optional*
Zucchini Carpaccio
DRESSING
Dont be fooled by the simple ingredients list in this salad it has big flavor from
crunchy pine nuts and fragrant fresh basil. A mandoline helps slice the zucchini as thin
as possible, but you can also use a knife if you prefer. For added color, try adding cherry
tomatoes if you have some on hand.
INGREDIENTS:
4 small zucchini (or a combination
of zucchini and summer squash),
sliced 18 inch thick lengthwise
(NOTE: This is easy to do with a
mandoline, but you can also use
a very sharp knife or a vegetable
peeler.)
1 cups cooked white beans
(such as cannellini or great northern)
or 1 15-oz BPA-free can, drained
and rinsed
cup unsalted pine nuts, toasted
INSTRUCTIONS:
ONE: Layer zucchini slices on a platter
48
Clean Eating
JUNE 2016
Deconstructed
Bagel & Lox Salad
with Dijon Dressing
SERVES 6.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 25 MINUTES.
INSTRUCTIONS:
ONE: Prepare dressing: In a medium
bowl, whisk together all dressing
ingredients plus 2 tbsp water.
TWO: Arrange spinach leaves on a
platter. Top with tomatoes, cucumber,
salmon, onion, dill and capers (if using).
Arrange bagel crisps (if using) around
the edges of the platter. Drizzle with
dressing just before serving.
*It can be hard to find a clean option
for bagel crisps, but making your own is
quite easy (though its entirely optional).
To make your own, slice a whole-grain
bagel into thin rounds, brush both sides
with olive oil and bake in a single layer in
a 350F oven until golden brown. You can
break them into smaller pieces, if desired.
NUTRIENTS PER SERVING
(16 OF SALAD): CALORIES: 189,
TOTAL FAT: 15 g, SAT. FAT: 3 g,
MONOUNSATURATED FAT: 4 g,
POLYUNSATURATED FAT: 9 g,
CARBS: 6 g, FIBER: 2 g, SUGARS: 3 g,
PROTEIN: 8 g, SODIUM: 453 mg,
CHOLESTEROL: 17 mg
ZUCCHINI CARPACCIO PHOTO RONALD TSANG, FOOD & PROP STYLING TERRY SCHACHT
JUNE
JUNE
2016
2016
Clean
Clean
Eating
Eating
49
tk
recipes
50
Clean Eating
JUNE 2016
INGREDIENTS:
1 lb boneless, skinless
chicken breasts (about 2)
tsp sea salt
tsp paprika
Ground black pepper,
to taste
3 peaches, pitted
and quartered
3 ears sweet corn, husked
1 tbsp olive oil
6 to 7 oz mixed greens
4 green onions,
thinly sliced
1 large avocado, peeled,
pitted and cubed
13 cup toasted unsalted
pecans, chopped*
SPICY CASHEW
DRESSING
cup raw unsalted
cashews, soaked in water
for 1 to 4 hours (depending
on the strength of your
blender), and drained
cup apple cider
vinegar (TRY: Bragg
Organic Raw Apple Cider
Vinegar)
2 tbsp extra-virgin olive oil
2 tsp Dijon mustard
2 tsp raw honey
tsp sea salt
Pinch ground
cayenne pepper
INSTRUCTIONS:
ONE: Preheat a grill to
medium and lightly oil
grates. Season chicken
JUNE 2016
Clean Eating
51
recipes
tk
52
Clean
CleanEating
EatingJUNE
JUNE
2016
2016
Have you ever ordered an antipasto plate at your local Italian restaurant? Picture
every delicious item from that platter artichokes, roasted peppers and pepperoncini
all tossed together in a salad with a gorgeous oregano-cheese dressing. We promise,
youve never had anything like this salad!
INGREDIENTS:
cup thinly sliced red onion
or shallots
cup red wine vinegar
(TRY: Eden Red Wine Vinegar)
1 large head romaine lettuce, sliced
thinly (about 8 cups)
12 oz jarred artichoke hearts,
(water packed), drained and
patted dry*
12 oz jarred roasted red peppers
(water packed), drained and sliced
1 cups cooked chickpeas or
1 15-oz BPA-free can unsalted
chickpeas, drained and rinsed
Seven-Layer Salad
DRESSING
5 tbsp extra-virgin olive oil
3 tbsp grated Pecorino-Romano
or Parmesan cheese
tsp each dried oregano and sea salt
Ground black pepper, to taste
ZUCCHINI CARPACCIO PHOTO RONALD TSANG, FOOD & PROP STYLING TERRY SCHACHT
INSTRUCTIONS:
ONE: In a medium bowl, soak onions
in vinegar for 15 minutes. Drain onions
and reserve vinegar for dressing.
TWO: Meanwhile, to a large serving
platter, add romaine. Top with layers
of artichokes, drained red onion, red
peppers, chickpeas, mushrooms and
pepperoncini.
THREE: Prepare dressing: In a medium
bowl or screw-top jar, whisk together
reserved vinegar and all dressing
ingredients. Drizzle enough dressing
on salad to lightly coat.
*For a twist, buy frozen artichokes
and roast them yourself. Preheat oven
to 400F. Line a baking sheet with
SERVES 6 TO 8.
HANDS ON TIME: 25 MINUTES.
TOTAL TIME: 25 MINUTES.
INSTRUCTIONS:
ONE: Prepare dressing: In a medium
bowl, combine all dressing ingredients
and whisk well or pulse in a food
processor.
TWO: In a clear glass bowl, layer salad
ingredients in the order they appear
above. Concentrate ingredients around
the perimeter of the bowl, filling the
center with romaine.
THREE: Pour desired amount of
dressing over salad and toss just before
serving (you may have extra dressing),
or leave the layers intact and serve
dressing in a bowl on the side.
NUTRIENTS PER SERVING
(16 SALAD WITH OF DRESSING):
CALORIES: 377, TOTAL FAT: 27 g,
SAT. FAT: 6 g, MONOUNSATURATED
FAT: 11 g, POLYUNSATURATED FAT: 9 g,
CARBS: 20 g, FIBER: 9.5 g, SUGARS: 6.5 g,
PROTEIN: 16 g, SODIUM: 477 mg,
CHOLESTEROL: 139 mg
INGREDIENTS:
1 large head romaine
lettuce, chopped
(about 8 cups)
3 bell peppers, diced
3 to 4 hard-boiled eggs,
sliced or chopped
6 stalks celery, diced
3 cups frozen peas, thawed
2 avocados, peeled, pitted
and sliced
JUNE 2016
Clean Eating
53
recipes
Easy, Effortless
Foil-Pack
Meals
Too hot to cook? No sweat!
Weve got you covered with our
easiest-ever foil-packet meals for the grill.
Simply wrap em up, throw em on the
grill and toss away the mess!
FOOD STYLING BY BERNADETTE AMMAR,
PROP STYLING BY THE FOOD GROUP
54
Clean Eating
JUNE 2016
JUNE 2016
Clean Eating
55
recipes
LAYER IT!
If youre not comfortable
grilling with foil, simply
line the foil packet with
parchment paper this
provides a barrier between
the foil and your food.
56
Clean Eating
JUNE 2016
INSTRUCTIONS:
ONE: In a large saut pan on mediumhigh, heat oil. Add onion and saut,
stirring frequently, until translucent,
2 minutes. Add garlic and saut until
fragrant, 30 seconds. Scrape into a large
bowl and cool slightly. Mix in beef, egg,
bread crumbs, parsley and Parmesan.
Shape into 18 meatballs.
TWO: Meanwhile, heat a grill to high.
In a medium bowl, combine tomato
sauce, basil, oregano and pepper flakes.
Spread one-quarter of sauce in center
of a 24-inch-long sheet of heavy-duty
foil, turning edges of foil up, if needed,
to prevent spilling. Top with meatballs,
remaining sauce, bell pepper and
mushrooms. Bring short edges of foil
together, then fold inward a few times
along each long edge to seal packet.
INGREDIENTS:
2 tsp olive oil
1 small yellow onion, finely chopped
1 clove garlic, minced
1 lb extra-lean ground beef
1 large egg
cup whole-wheat bread crumbs
cup chopped fresh flat-leaf parsley
2 tbsp grated Parmesan cheese, plus
additional for garnish, optional
SERVES 4.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
1 lemon, zested and juiced, divided
cup organic unsalted butter,
room temperature
2 tbsp chopped fresh chives
18 tsp sea salt
tsp ground black pepper
18 tsp ground cayenne pepper (TRY:
Simply Organic Cayenne Pepper)
4 6-oz fresh or frozen shell-on lobster
tails, thawed
12 baby potatoes, halved
2 ears corn, husked and cut
into quarters
2 red bell peppers, quartered
cup low-sodium chicken broth
INSTRUCTIONS:
ONE: Heat a grill to high. In a small
bowl, combine lemon zest, butter,
chives, salt, pepper and cayenne.
TWO: Arrange 4 12-inch-long double
layers of heavy-duty foil on a work
surface. Using kitchen shears, cut
through membrane on underside of
each lobster tail to expose meat. Place
1 lobster tail in center of each stack
of foil. Top with potatoes, corn, bell
peppers, broth, lemon juice and butter
mixture, dividing evenly. Bring short
edges of each stack of foil together,
then fold inward a few times along
each long edge to seal packets.
THREE: Reduce heat on 1 side
of grill to low. Place packets on
low heat, close lid and grill until
lobster meat is firm and opaque and
vegetables are tender, 20 to 25 minutes.
OVEN VARIATION: Bake packets
on a rimmed baking sheet in a
375F oven until lobster is firm
and opaque and vegetables are
tender, 20 to 25 minutes.
JUNE 2016
Clean Eating
57
recipes
Foil-Pack Grilled
Asian Chicken Wings
(See recipe, p. 60)
Complete protein:
These succulent chicken
wings are an excellent
source of complete protein as
they contain all the essential
amino acids. Because
essential amino acids cant
be made by the body, it is
important to eat proteins that
can produce them during
digestion. Amino acids are
necessary for growing
and repairing bodily cells,
muscles and tissues.
58
Clean Eating
JUNE 2016
It really doesnt get any easier than this foil-packet cherry crumble! For the fastest prep,
opt for frozen cherries, which are already pitted, and thaw them overnight in the fridge.
Be sure to drain any cherry juices after thawing to keep your crumble from becoming
soggy. We love the tangy taste of Greek yogurt, but if you prefer a sweeter topping, try
vanilla ice cream or frozen yogurt.
INGREDIENTS:
3 cups fresh or frozen pitted dark
sweet cherries, thawed (TIP: You can
also use sour cherries if you prefer.
Youll need to add an additional 2 tbsp
coconut sugar into the cherry mixture
in Step Two.)
1 tsp each pure vanilla and pure
almond extract
cup coconut sugar, divided
3 tbsp whole-wheat flour, divided
INSTRUCTIONS:
ONE: Heat a grill to medium-high. Line
a 24-inch-long piece of heavy-duty foil
with parchment paper.
TWO: In a large bowl, toss together
cherries, vanilla extract, almond
extract, cup sugar and 1 tbsp flour.
In a separate bowl, stir together oats,
almonds and remaining cup sugar
and 2 tbsp flour; using a pastry blender
or 2 knives, cut in butter until crumbly.
THREE: Spoon cherry mixture into
center of parchment and sprinkle
with oat mixture. Bring short edges of
foil together, then fold inward a few
JUNE 2016
Clean Eating
59
recipes
Foil-Pack Grilled Asian
Chicken Wings
SERVES 4.
HANDS-ON TIME: 5 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
cup fresh orange juice
1 tbsp peeled and grated fresh ginger
1 tbsp hoisin sauce
1 tbsp reduced-sodium soy sauce
2 tsp chile-garlic paste (TIP: Look for
it in the Asian section of most grocery
stores or in Asian markets.)
INGREDIENTS:
12 oz whole-grain spaghetti,
broken in half
INSTRUCTIONS:
ONE: Heat a grill to high. In a large
bowl, whisk orange juice, ginger, hoisin,
soy sauce, chile-garlic paste, garlic and
arrowroot. Add wings; toss to coat.
TWO: Place wings with sauce in center
of a 24-inch-long piece of heavy-duty
foil. Bring short edges of foil together,
then fold inward a few times along each
long edge to seal packet. Place on grill
and reduce heat to medium-low. Close
lid; cook until chicken is no longer pink
inside, 25 to 30 minutes.
Clean Eating
JUNE 2016
60
INSTRUCTIONS:
ONE: Heat a grill to high. Arrange
4 24-inch-long double layers of heavyduty foil on a work surface. Line each
stack with parchment paper and divide
pasta and mushrooms among stacks.
Bring up edges of each stack to form
bowl shapes, leaving tops open.
Disease-quashing
shrooms: Shiitake
mushrooms have long been
considered a medicinal
mushroom in Asia, and there
are numerous studies to back
up those claims. In particular,
research has shown that
lentinan, a component of
shiitake, exhibits anti-tumor
activities, while studies
have found that another
component, lenthionine, may
help prevent thrombosis.
Shiitakes are also a great
source of vitamin D.
recipes
MAKE IT A MEAL!
Serve over brown rice or
vermicelli noodles for a speedy,
no-fuss dinner.
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Clean Eating
JUNE 2016
Consider this saucy dish your no-sweat summer stir-fry alternative; its got all of the
sweet-and-sour flavors but doesnt require you to stand over a hot stove to prepare.
INGREDIENTS:
12 oz boneless, skinless chicken
breasts, cut into 1-inch chunks
1 cup peeled, pitted and cubed mango
(TIP: Do not use frozen mango as it
wont hold its shape during cooking.)
1 navel orange, peeled and segmented
1 large red bell pepper, cut into
1-inch chunks
4 green onions, cut into 1-inch lengths
1 green finger chile pepper, seeded
and thinly sliced
cup low-sodium chicken broth
2 tbsp coconut sugar (TRY: Wholesome!
Organic Coconut Palm Sugar)
2 tbsp reduced-sodium soy sauce
2 tbsp rice vinegar
1 tbsp Thai red curry paste
1 tbsp arrowroot starch
2 tsp peeled and grated fresh ginger
cup torn fresh cilantro
INSTRUCTIONS:
ONE: Heat a grill to medium-high.
Arrange chicken, mango, orange, red
pepper, green onions and chile pepper
in the center of a 24-inch-long piece of
heavy-duty foil. Lift up edges of foil to
form a bowl shape, leaving top open.
TWO: In a small bowl, whisk together
broth, sugar, soy sauce, vinegar, curry
paste, arrowroot and ginger. Pour over
chicken mixture; toss to coat. Bring
short edges of foil together, then fold
inward a few times along each long
edge to seal packet.
THREE: Place packet on grill, reduce
heat to medium-low and close lid. Cook
until chicken is no longer pink inside,
15 to 18 minutes. Sprinkle with cilantro.
OVEN VARIATION: Bake packet on
a rimmed baking sheet in a 375F
oven until chicken is no longer pink
inside, 15 to 18 minutes.
NUTRIENTS PER SERVING (1 CUPS):
CALORIES: 217, TOTAL FAT: 3 g,
SAT. FAT: 1 g, MONOUNSATURATED
FAT: 1 g, POLYUNSATURATED
FAT: 1 g, CARBS: 27 g, FIBER: 3 g,
SUGARS: 20 g, PROTEIN: 22 g,
SODIUM: 441 mg, CHOLESTEROL: 62 mg
JUNE 2016
Clean Eating
63
recipes
64
Clean Eating
JUNE 2016
Fresh
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY THE FOOD GROUP
5-Ingredient Meals
summer cooking, and these ve-ingredient
dinners (ready in 30 minutes or less!) prove that
delicious doesnt have to be difficult.
RECIPES BY ABIGAIL WOLFE, PHOTOGRAPHY BY BRANDON BARR
JUNE 2016
Clean Eating
65
recipes
INGREDIENTS:
PANTRY STAPLES
2 tsp reduced-sodium
soy sauce, divided
4 oz Persian cucumber,
thinly sliced on the
diagonal
66
Clean Eating
JUNE 2016
A quick turn in the grill pan or on the outdoor grill gives romaine
hearts a mouthwatering smoky flavor and tender-crisp texture
that makes it worthy of succulent grilled tenderloin.
INSTRUCTIONS:
ONE: In a large bowl,
combine beef, 3 tbsp
kimchi, 1 tbsp mayonnaise
and 1 tsp each sesame
oil and soy sauce. Shape
into 4 -inch-thick patties.
Season on both sides with
salt and pepper. Mist a
large nonstick skillet with
cooking spray and heat on
medium. Add patties and
cook, turning once, until
beef reads 160F when
tested with a thermometer,
5 to 7 minutes.
(Alternatively, if grilling,
chill patties at least
30 minutes to firm up; cook
on a greased grill for 5 to
7 minutes, turning halfway.)
INGREDIENTS:
TWO: Meanwhile, in a
small bowl, stir together
vinegar, remaining 2 tbsp
mayonnaise, 2 tbsp kimchi,
1 tsp sesame oil and 1 tsp
soy sauce.
INSTRUCTIONS:
ONE: In a steamer basket set
over a saucepan of simmering
water, cook haricots verts
until tender-crisp, 2 to
3 minutes. Drain and run
under cold water. In a
blender, pure dates, mustard
seeds and cup hot water.
Add vinegar and 2 tsp oil and
blend until combined. Toss
haricots verts with cup date
sauce and 2 tbsp cheese.
Set aside.
PANTRY STAPLES
1 tsp yellow
mustard seeds
cup apple cider vinegar
4 tsp olive oil, divided
tsp each sea salt
and ground black
pepper, divided
JUNE 2016
Clean Eating
67
recipes
INGREDIENTS:
PANTRY STAPLES
4 oz whole-grain angel-hair
pasta, broken in half
12 oz boneless, skinless
chicken breast cutlets,
sliced into 12 strips
68
Clean Eating
JUNE 2016
INSTRUCTIONS:
ONE: Cook pasta
al dente according to
package directions. Reserving
cup of the cooking liquid,
drain pasta.
Open-Faced
Veggie Melts
WITH SMOKED MOZZARELLA
JUNE 2016
Clean Eating
69
recipes
Burrata
Mushroom Bites
SERVES 4.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
Any kind of bread will work well in this recipe, but for best-ever
veggie melts, start with a nice thick slice of your favorite artisan
(or homemade) whole-grain loaf. We love the mild, smoky flavor
of smoked mozzarella, but you can substitute with your favorite
cheese: Gouda, provolone or smoked cheddar are great options.
Dont worry if your fennel bulb doesnt come with the fronds attached sprinkle the melts with fresh parsley or dill instead.
INGREDIENTS:
1 fennel bulb, quartered,
cored and thinly sliced
(fronds reserved)
1 yellow bell pepper,
thinly sliced
1 bunch broccolini, florets
quartered and stems halved
crosswise and quartered
lengthwise
4 slices whole-grain bread
4 oz smoked mozzarella
cheese, shredded, divided
PANTRY STAPLES
2 tsp olive oil
4 tsp balsamic vinegar
(TRY: Bionaturae Organic
Balsamic Vinegar)
18 tsp each sea salt and
ground black pepper
INSTRUCTIONS:
ONE: Preheat oven to 400F.
In a large nonstick skillet, heat
oil on medium. Add fennel
slices and bell pepper and
saut, stirring often, until
70
Clean Eating
JUNE 2016
PANTRY STAPLES
1 tbsp olive oil, divided
2 tsp red wine
vinegar, divided
2 tsp dried basil, divided
tsp each sea salt and
ground cumin, divided
INSTRUCTIONS:
ONE: Preheat oven to 425F.
Line a large rimmed baking
sheet with parchment
paper. In a bowl, combine
tomatoes, 1 tsp each oil,
vinegar and basil and tsp
each salt and cumin. Spread
in a single layer in center of
JUNE 2016
Clean Eating
71
budget recipes
MONDAY
COST PER PLATE:
TOTAL COST:
$1.89
$7.56
INGREDIENTS:
10 oz whole-grain elbow macaroni
4 cups bite-size broccoli florets
1 tbsp organic unsalted butter
4 spring onions, white and light
green parts only, thinly sliced
(TIP: If you cant find spring onions,
substitute with 4 green onions.)
2 tbsp whole-wheat flour
1 cups whole milk, warmed
6 oz extra-sharp cheddar cheese,
shredded
1 tbsp Dijon mustard
tsp sea salt
Budget-Stretching
Dinners
Ringing in at less than $3.50 a plate, these
three-step weeknight meals cost less per
serving than your morning latte. Even
better: Theyre ready in just 30 minutes!
BY JENNIE SCHACHT, PHOTOGRAPHY BY KELLY BRISSON
72
Clean Eating
JUNE 2016
INSTRUCTIONS:
ONE: In a large saucepan, cook pasta al
dente according to package directions,
adding broccoli during last 2 minutes of
cook time. Drain and rinse under cold
water. Set aside.
TWO: Meanwhile, in a separate large
saucepan or deep skillet on medium, melt
butter. Add onions and saut, stirring
often, for 1 minute. Add flour and cook,
stirring, for 2 minutes.
INGREDIENTS:
Whole-wheat flour, for dusting
1 lb whole-grain pizza dough,
room temperature (NOTE: Purchase
an all-natural dough or check out
our Whole-Wheat Pizza Dough at
cleaneating.com.)
1 tbsp olive oil
1 clove garlic, minced
tsp dried oregano
1 oz Romano or Parmesan cheese,
grated, divided
12 oz asparagus, trimmed, halved
crosswise and thinly sliced lengthwise
3 oz whole-milk ricotta cheese
Zest of 1 lemon
Red pepper flakes, to taste
TUESDAY
COST PER PLATE:
TOTAL COST:
$2.05
$8.20
INSTRUCTIONS:
ONE: Preheat oven to 500F with rack in
JUNE 2016
Clean Eating
73
budget recipes
Working in batches, add bread and
cook, turning once, until golden,
2 to 3 minutes.
THREE: Meanwhile, fill a wide, shallow
saucepan with 2 inches water; bring to a
boil. Add vinegar. In a small bowl, break
1 egg and gently slip into water. Repeat
with remaining eggs. Cover, turn off
heat and let stand for 3 minutes, or until
desired doneness. Divide toast among
plates. Top with mushroom mixture,
poached eggs and parsley.
NUTRIENTS PER SERVING
(2 SLICES TOAST, 1 EGG, OF SAUCE):
CALORIES: 408, TOTAL FAT: 19 g, SAT. FAT: 8 g,
MONOUNSATURATED FAT: 6 g,
POLYUNSATURATED FAT: 3 g, CARBS: 41 g,
FIBER: 5 g, SUGARS: 8 g, PROTEIN: 23 g,
SODIUM: 707 mg, CHOLESTEROL: 346 mg
WEDNESDAY
COST PER PLATE:
TOTAL COST:
$2.35
$9.41
1 cups whole milk, divided
Mediterranean
Hummus Plate
SERVES 4.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
1 tbsp plus 2 tsp organic unsalted
butter or olive oil, divided
1 lb cremini mushrooms, sliced
4 cloves garlic, minced
2 tsp chopped fresh thyme (TIP:
Substitute with tsp dried thyme.)
tsp Aleppo pepper flakes or red
pepper flakes
tsp sea salt, divided
1 tsp whole-wheat flour
74
Clean Eating
JUNE 2016
INSTRUCTIONS:
ONE: In a large nonstick skillet on
medium-high, melt 1 tbsp butter. Add
mushrooms and garlic and saut, stirring
occasionally, until mushrooms are light
golden, 3 to 5 minutes. Stir in thyme,
pepper flakes and 18 tsp salt and transfer
mixture to a bowl. To skillet, add flour and
cook, stirring, for 1 minute. Add cup
milk and cook, scraping up browned bits
from bottom, until slightly thickened, 1 to
2 minutes. Stir into mushroom mixture;
cover to keep warm. Wipe out skillet.
TWO: In a large baking dish, whisk
together 3 eggs, black pepper and
remaining 18 tsp salt and cup milk.
Arrange bread in a single layer in baking
dish, turning to coat. In skillet on mediumhigh, melt remaining 2 tsp butter.
SERVES 4.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
1 15-oz BPA-free can chickpeas,
drained, rinsed and patted dry
cup diced red onion
1 clove garlic, minced
2 tsp olive oil
tsp each dried oregano, smoked
paprika and ground cumin
18 tsp red pepper flakes
Pinch sea salt
cup hummus (TIP: Try making your
own with our easy, step-by-step guide
at cleaneating.com/DIY-hummus.)
FRIDAY
4 cups packed baby arugula
2 6-inch whole-grain pitas, warmed
and cut into wedges
SALAD
TOTAL COST:
$3.00
$11.99
SERVES 4.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 30 MINUTES.
INSTRUCTIONS:
ONE: Preheat oven to 425F. Line a
rimmed baking sheet with parchment
paper. In a large bowl, toss together
chickpeas, red onion, garlic, 2 tsp oil,
oregano, paprika, cumin, pepper flakes
and salt. Spread in a single layer on
baking sheet and bake until beginning
to turn crispy, about 20 minutes.
TWO: Meanwhile, prepare salad:
In a separate bowl, whisk together
2 tsp oil, vinegar and black pepper.
Add olives, cucumbers, tomato, green
onions, cheese (if using) and mint and
toss to coat.
INGREDIENTS:
1 lb boneless, skinless firm white
fish fillets, such as Pacific cod, Pacific
halibut or mahi mahi
1 jalapeo chile pepper, halved
lengthwise, seeded and thinly sliced
cup fresh lime juice
2 tbsp fresh orange juice
2 tbsp rice vinegar
TOPPINGS
3 cups shredded savoy or napa
cabbage
small avocado, peeled, pitted
and diced
navel orange, peeled and
coarsely chopped
cup full-fat sour cream
1 tsp fresh lime juice
THURSDAY
COST PER PLATE:
TOTAL COST:
$3.36
$13.45
INSTRUCTIONS:
ONE: In a large baking dish, arrange
fish in a single layer. In a bowl, whisk
together jalapeo, lime juice, orange
JUNE 2016
Clean Eating
75
budget recipes
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Mediterranean
Hummus Plate
U 10 oz whole-grain
U 1 lb boneless, skin-
dough
$1.19
mushrooms
$3.67
chickpeas
$2.15
$2.29
$1.31
Parmesan cheese
$1.12
$0.14
U 1 jalapeo chile
$0.98
U 6 oz extra-sharp
$1.98
TOTAL: $7.56
PANTRY STAPLES
$0.49
TOTAL: $8.20
grain pitas
$0.28
olives
$0.37
$0.45
$3.98
U Organic unsalted
butter
U Whole-wheat flour
TOTAL: $9.41
tomato
$0.79
U Sea salt
$0.17
$1.16
tortillas
$0.66
or napa cabbage
$0.97
U 1 green onion $0.08
U 1 small avocado
U 2 oz full-fat sour
(optional)
butter or olive oil
U Ground cayenne
pepper
pepper
U 4 limes
$0.99
U Dijon mustard
U Ground black pepper
$0.75
$0.40
cream
$0.37
TOTAL: $11.99
PANTRY STAPLES
U Rice vinegar
U Olive oil
U Raw honey
U Sea salt
U Ground black pepper
U Sriracha sauce
A week of
GROCERIES
FOR
50
Mediterranean
Hummus Plate
(SEE RECIPE, P. 74)
76
Clean Eating
JUNE 2016
Next Issue
Hits newsstands June 28, 2016
PARTY PLATES
656
Calories
MENU 2
GRILL MASTER
513
Calories
MENU 3
SURF N TURF
674
Calories
MENU 4
TACO IMAGE BY RONALD TSANG, SPRING ROLL IMAGE BY DARREN KEMPER, GRILLING IMAGE BY BRANDON BARR
Grilled Fish Tacos with Spicy Citrus Slaw & Sriracha Crema, p. 75
Grilled Dark Cherry Crumble, p. 59
466
Calories
Supplement Spotlight
Discover five new and unexpected ways
to get your omega-3s, from insect oil
to spinach.
JUNE 2016
Clean Eating
77
Your
One-Week
Jump-Start to
Feeling vibrant and
energized starts with
the food on your plate.
We're giving you a head
start with this perfectly
balanced, dietitiancreated meal plan that
incorporates an
array of wholesome,
nutrient-dense foods.
BY KATE GEAGAN, MS, RDN
GET MORE HEALTHY MEAL PLANS AND EASY SHOPPING LISTS ONLINE! VISIT CLEANEATING.COM/MEAL-PLANNING
78
Clean Eating
JUNE 2016
LEAD SHOT DGLIMAGES /SHUTTERSTOCK, MEDITERRANEAN QUINOA AND CURRIED APRICOT PAN-ROASTED CHICKEN RECIPES AND PHOTOS COURTESY OF CUISINE AT HOME
Wellness
SHOPPING LIST
PROTEINS & DAIRY
1 5-oz barramundi fillet
4 5-oz boneless, skinless
chicken breasts
2 6-oz beef tenderloin or
top sirloin medallions
1 dozen eggs
9 oz wild BPA-free canned
or pouched tuna, packed
in water
1 quart plain whole-milk
kefir
5 oz halloumi cheese
4 oz smoked mozzarella
cheese
2 oz feta cheese
oz shaved Parmesan
cheese
1 8-oz stick organic
unsalted butter
1 bunch asparagus
WHOLE GRAINS
EXTRAS
shelled pistachios
1 jar unsalted natural
peanut butter
3 oz raw unsalted almonds
7 oz raw unsalted
walnuts
1 bottle extra-virgin
olive oil
1 bottle olive oil
extract
1 bottle balsamic vinegar
1 bottle ground cinnamon
1 bottle ground nutmeg
1 bottle yellow mustard
seeds
1 bottle sea salt
1 bottle ground black
pepper
1 bottle red pepper flakes
1 bottle dry white wine
1 carton low-sodium
chicken broth
1 bottle curry powder
(TRY: Frontier Co-op Curry
Powder)
1 15-oz BPA-free can
chickpeas
1 8-oz container all-natural
edamame hummus
EVOO = extra-virgin olive oil
Mediterranean Quinoa
(See recipe, p. 81)
JUNE 2016
Clean Eating
79
MEAL PLAN
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST: Strawberry
Farro Bowl: 1 cup cooked farro
with cup kefir, cup sliced
strawberries, 2 tbsp chopped
almonds, top with 1 tsp each
honey and chopped fresh mint
and dash each cinnammon
and nutmeg
80
TOTAL NUTRIENTS:
CALORIES: 1,687, FAT: 91 g,
SAT. FAT: 22 g, CARBS: 151 g,
FIBER: 33 g, SUGARS: 59 g,
PROTEIN: 78 g, SODIUM: 1,334 mg,
CHOLESTEROL: 339 mg
TOTAL NUTRIENTS:
CALORIES: 1,681, FAT: 96 g,
SAT. FAT: 22 g, CARBS: 141 g,
FIBER: 32 g, SUGARS: 50 g,
PROTEIN: 77 g, SODIUM: 1,881 mg,
CHOLESTEROL: 84 mg
Clean Eating
JUNE 2016
TOTAL NUTRIENTS:
CALORIES: 1,503, FAT: 66 g,
SAT. FAT: 12 g, CARBS: 180 g,
FIBER: 32 g, SUGARS: 57 g,
PROTEIN: 60 g, SODIUM: 736 mg,
CHOLESTEROL: 83 mg
TOTAL NUTRIENTS:
CALORIES: 1,737, FAT: 102 g,
SAT. FAT: 19 g, CARBS: 138 g,
FIBER: 31 g, SUGARS: 40 g,
PROTEIN: 80 g, SODIUM: 1,401 mg,
CHOLESTEROL: 438 mg
*Barramundi with Herb Sauce: Brush barramundi fillet with tsp EVOO and sprinkle with salt and pepper
and grill; in a blender, pulse 1 clove garlic, cup EVOO, 2 chopped green onions, juice of lemon, 13 cup each dill,
parsley and mint, and pinch each salt and pepper; drizzle one-quarter of sauce on fish (save leftover sauce)
INGREDIENTS:
4 5-oz boneless, skinless
chicken breasts
Mediterranean Quinoa
SERVES 6.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 30 MINUTES.
INGREDIENTS:
INSTRUCTIONS:
ONE: In a large nonstick skillet, cook
quinoa according to package directions;
transfer to a bowl and set aside.
TWO: In same skillet on medium-high,
heat oil. Add beets and whites of onion
and saut until beets are fork-tender,
10 minutes. Add garlic and cook for
1 minute more. Stir in quinoa, greens of
onions, lemon zest and juice, parsley and
walnuts; season with salt, pepper and
vinegar. Garnish each serving with
1 tbsp feta.
INSTRUCTIONS:
ONE: Preheat oven to 400F. Season
chicken with 18 tsp each salt and pepper.
In a large saut pan on high, heat 2 tbsp
oil. Add chicken and sear until browned
on 1 side, 4 minutes. Flip and transfer
pan to oven. Roast until cooked through,
about 10 minutes, then transfer to a
plate and tent with foil.
TWO: Meanwhile, blanch broccolini in
JUNE
MAY 2016
Clean Eating
81
The
Better-Energy
7 NATURAL SOURCES FOR
SLIMMING AND SWIMMING
BY SARAH TUFF DUNN
1. PROBIOTICS.
2. Citrus fruits. The high vitamin C in citrus fruits can help lower cortisol, says Dr. Bhatia,
improving the stress response and boosting the immune system. Thats backed up by several
studies, including one study published in Psychopharmacology where German researchers asked 120
healthy young adults to complete a public speaking task and math problems. Before completing
the tasks, half of the participants were given either three daily doses of 1,000 milligrams of vitamin
C or a placebo. The vitamin C group experienced the most resilience, saw lower blood pressure
and bounced back from stressful situations faster than those with low levels of the vitamin.
Slim pickings: Grapefruit, oranges, tangerines, clementines, lemons and limes, miso soup and
a high-quality probiotic supplement.
82
Clean Eating
JUNE 2016
Beach Body
7. GREEN TEA.
A study in The Journal
of Nutrition found that
consuming green tea
enhances the way
exercise reduces
abdominal fat. Green tea
contains antioxidants and
polyphenols that also help
with insulin regulation,
resulting in weight loss,
adds Dr. Bhatia.
Slim pickings: Yogi Green
Tea Pure Green, Teavana
Sencha Jade Reserve
Green Tea.
JUNE 2016
Clean Eating
83
SEASIDE SERVER
Kiln-fired and hand-glazed in Portugal, the Beatriz
Ball Ceramic Oyster Large Grey Rim serving
platter is ideal for seafood salads, oyster dishes
or hors doeuvres. It's ovenproof up to 450F
and dishwasher-, microwave- and freezer-safe.
$111, beatrizball.com
MEDITERRANEAN STYLE
POUR & ENJOY
The 10-quart glass CB2 Beverage Dispenser keeps
summertime drinks like sangria, iced tea and fruitinfused waters at the ready for family gatherings
or celebrations. $70, cb2.com
Patio-Perfect
Essentials
Jazz up your outdoor meals, parties
and celebrations with these fresh finds.
BY LAURA SCHOBER
4-IN-1
84
Clean Eating
JUNE 2016
FROSTY TREATS
The Chefn Sweet Spot Ice Cream Maker makes homemade ice cream, frozen
yogurt, gelato, sorbet or frozen beverages. Just pre-freeze the dish 24 hours
before using, then add your ice cream ingredients and mix-ins such as nuts and
dark chocolate. To get started, flip to page 88 for CEs sweet Strawberry Pistachio
Frozen Yogurt recipe! $50, williams-sonoma.com
ELECTRIC GRILL
Ideal for patios or apartments,
George Foreman 15 Serving
Indoor/Outdoor Electric Grill cooks
up burgers, sausages, chicken and
veggies to grilled perfection. $130,
georgeforemancooking.com
Editors Choice
MIX N MATCH ART
PLATTERS
Designed by different
artists, these summery
glazed porcelain Collectors
Edition Serving Platters can
be mixed and matched to
serve up delicious foods for
your next soire. $14 each,
westelm.com
ADVERTISEMENT
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caramelized onions, domestic fresh mushrooms, and herbs.
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88
INGREDIENTS:
1 cup buttermilk
Clean Eating
JUNE 2016
RECIPE BY MARIANNE WREN, PHOTOGRAPHY BY DARREN KEMPER, PROP STYLING BY TERRY SCHACHT, FOOD STYLING BY TERRY SCHACHT AND BERNADETTE AMMAR
INSTRUCTIONS:
ONE: In a large bowl, combine
strawberries, cup coconut sugar,
vanilla and salt. Toss to coat and set aside
until juices start to run out of berries, at
least 1 hour or up to 3 hours.
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