Clean Eating 2014-07-08

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When you sweeten with F lorida Crystals,
you know its somethi ng good.
We grow.
We harvest.
We conserve.
We sustain.
You enjoy.
Learn about our sustainability and conservation efforts
that start at our farm and continue in your kitchen.
Were more than Sweet, and together, we do good.
Earth Friendly, Uniquely Delicious.

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Our products are sweet.
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features
40
MAGNIFICENT 5-INGREDIENT MEALS
All you need are 5 ingredients and 30 min-
utes to make one of these mouthwatering
meals, and we guarantee youll want to try
them all! By Dina Cheney
50
LIGHT & LUSCIOUS LOBSTER Learn how
to buy and prepare lobster, then put your
skills to the test with Chef Jos 4 finger-
licking recipes that make the most of all the
crustacean has to offer. By Jo Lusted
60
SUMMER SIPS Whether you fancy
cocktails or mocktails, our cleaned-up
bevvies serve as the perfect party-starters.
By Jo Lusted

64
THE NEW FRUIT SALAD Sweet stone fruits
mingle in this fruit salad thats made even
sweeter by a crme anglaise finish. By Jo Lusted
66
SCRUMPTIOUS SAMMIES These arent your
usual sandwich combos we promise these
5 absolutely drool-worthy stacks will make you
the envy of all your friends. By Marianne Wren
72
GROCERY BAG With just 10 ingredients, create
a weeks worth of meals in 3 easy steps.
By Dina Cheney
77
YOUR TWO-WEEK CLEAN EATING MEAL
PLAN Banish belly fat and boost energy and
health with 14 days of simple-to-prepare recipes.
By Heather Bainbridge
On our July/August 2014 cover
we feature Garlic Herb Zucchini
Noodles with Lobster, p. 59.
Photography by Gibson & Smith,
Food styling by Marianne Wren
Clean Eating
JULY/AUGUST 2014
P. 18
IN EVERY ISSUE: Whats Fresh Online: 6 / Editors Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / In the Next Issue: 94 / Recipe Index: 97
contents
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Korean Barbecued
Short Ribs p. 89
ALL-DAY
ENERGY!
Get back on track with our
14-day meal plan, packed
with 70 deliciously healthy
recipes, p. 77
P. 50
P. 97
P. 97
P. 77
P. 66
P. 59
P. 72
P. 40

eat smart
14
BITS N BITES
Food, health and nutrition
news you can use.
36
CLASSICS, ONLY CLEANER
A lip-smacking all-American
burger with a lusciously creamy
yet low-fat Thousand Island
dressing sauce.

38
COMPLEMENTS Give your body
the gift of good health thanks to
7 seasonal wonders.

94
TRY THIS WITH THAT
Create endless menus with CEs
essential pairing guide.

how to

30
KITCHEN CONFIDENTIAL
Learn how to clean and freeze
fresh berries, and revel in the
fruits of your labor by making
a batch of Greek yogurtberry
ice pops.

34
KITCHEN TOOLS
Make your own icy-cool treat
using one of the best ice cream
makers on the market.
travel well

84
CHEZ CHEF
Chef Philippe Massouds
ilili Restaurant champions
the flavors of Lebanese-
Mediterranean cuisine.
Discover the chefs top skills
of the trade, plus his recipe
for an indulgently aromatic
moussaka.

88
GLOBAL GOURMET
A Korean favorite, kalbi
(Korean barbecued beef short
ribs), is given the clean-eating
treatment for an amazingly
flavorful result.

be inspired
28
COOKING WITH
Food Networks Amy Thielen
shares her Midwestern
cooking tips along with her
exclusive roasted sweet
pepper recipe.

92
GEAR & GADGETS
Twelve different kitchen
tools that share one thing
in common theyre all a
snap to use!
98
SWEET TOOTH Try this
heavenly Buttermilk Plum
Cake for dessert.
weight loss
90
KICK IT UP A NOTCH
Dont waste your time
slaving over a hot stove
this summer discover
Tosca Renos top tips for
minimizing meal prep so
you can enjoy more of the
sunshine.
contents
Flavor-packed
5-ingredient
masterpieces.
40
Succulent
lobster dishes
you'll make
again and
again.
50
Sink your
chompers into
one of these
guilt-free gourmet
sandwiches.
66
92
Our favorite
kitchen tools
for summer.
What is Clean Eating?
The soul of clean eating is consuming food in
its most natural state, or as close to it as possible.
It is not a diet; its 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
two to three small snacks. Include a lean
protein, plenty of fresh fruit and vegetables,
and a complex carbohydrate with each meal.
This keeps your body energized and burning
calories efficiently all day long.
Choose organic whenever possible.
If your budget limits you, make meat,
eggs, dairy and the Dirty Dozen (ewg.org/
foodnews) your organic priorities.
Drink at least two liters of water a day
preferably from a reusable canteen, not plastic;
were friends of the environment here! Limit
your alcohol intake to one glass of antioxidant-
rich red wine a day.
Get label savvy. Clean foods contain short
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 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.
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
ones. Improve the quality of your familys
life along with your own. 4
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Follow
us on:
Clean Eating Fans Have Spoken
Grilled corn on the cob and fresh mixed
berries over homemade vanilla ice cream."
Joyce Flowers Woehler
Grilled pork kebabs."
Petrina Cole
We ask,
you answer!
cleaneatingmag.com
Clean Eating
6 Clean Eating JULY/AUGUST 2014
18 Simple Summer Sides
Whats your favorite 4th of
July dish?
cleaneatingmag.com
whats fresh at
Red, White & Blue Cheese Cobb Salad
Smoked Salmon Burger
with Lemon Aioli
Shrimp orzo salad."
Simone Kerr
Potato salad."
Diane Troxell
BBQ ribs."
Shae McFarlin
Strawberry and blueberry shortcake."
Amy Rosen Lieberman
clean eating // editor's letter
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Alicia Rewega
Editor-in-Chief
It's Summer and
the Livin' is Easy
Welcome to the issue!
You couldnt have picked a
better food mag to load up on
supremely delicious seasonal
meals that will last you all
summer long. So much love,
passion and energy went into
this issue (and some of our
best hot-weather ideas yet!).
Beyond the fabulous summer
inspo that is this issue, its also
our first-ever Easy Issue."
Whether its the surpris-
ingly simple finger-licking
lobster recipes on page 50,
our jaw-droppingly sky-high
sandwiches on page 66, the
irresistible 5-ingredient meals
on page 40 or the staggering
amount of fresh, chef-made
drinks think smoothies,
juices, cocktails and mocktails
peppered throughout this
issue (peruse them all on page
97), each and every recipe was
curated especially for you,
with your jam-packed summer
schedule in mind. So how do
we quantify the term easy?
According to an overwhelm-
ing response from our readers,
easy means recipes that are
30 minutes, 10 ingredients and
3 simple steps or less. Nearly
every recipe inside was de-
veloped and tested using that
simple formula with many of
them requiring even less time
and fewer ingredients! Let us
take the time and stress out of
meal prep this summer so you
can continue to eat incredibly
well, but also carve out time
for plenty of play.
Tweet us @cleaneatingmag, @aliciarewega
Facebook.com/cleaneatingmag
Seasonal Obsessions I'm (Embarrassingly) Excited About
MY CONTAINER
HERB GARDEN
This year I planted
basil, oregano, thyme,
rosemary, mint,
sage and chives,
and have been plan-
ning all my meals
around their in-
tensely fresh favors!
MORNING
LAKESHORE RUNS
We wait all winter for
warm weather here
in Toronto and once
it fnally hits, I force
myself out of bed
early to start the
day strong with a
refective run along
Lake Ontario.
LIGHTENING
UP WITH FRESH
JUICE
I juice as much
as I can with my
workhorse Omega
juicer (see page 24
for recipes!), but
when Im tight on
time I order a 3-day
supply from Total
Cleanse in Toronto.
DINING
ALFRESCO!
Whether its my
own humble bal-
cony or a bustling
restaurant patio,
one things for
sure, youll fnd me
eating outside this
time of year!
COOL COOKING
Im obsessed with
super-fresh meals
such as the cap-
rese salad and the
pesto pasta salad I
recently made for
my best friends baby
shower using the
basil from my herb
garden, of course!
MAKING GIANT JUGS
OF INFUSED WATER
Lately Ive been playing
with endless ingredient
combinations to infuse
water with. Recently I
spiked my agua with
fresh-sliced aloe vera,
cucumber, strips of fresh
ginger and topped it
with edible fowers for
added "ooh" factor.
Happy summer clean eaters, and please stay in touch!
A: A technique that originated from Ayurvedic ritual, oil pulling has been
practiced for centuries by ancient peoples. Antibacterial, antiviral and
antifungal, coconut oil is a powerful tool in maintaining a bacteria-free mouth.
The pulling refers to the way in which the oil is believed to extract or pull
bacteria and other toxins out from the mouth. I have been using sesame or
coconut oil for this purpose and love how clean my mouth feels after I have
done it. For best results, you are supposed to swish the oil around your mouth
for 10 to 20 minutes each time. When I recently told my dentist that I had been
oil pulling, she was blown away at how healthy and clean my mouth was, and
she remarked at how much brighter and whiter my gums and teeth looked.
While there is little scientific evidence on oil pulling, there are at least 3,ooo
years of anecdotal evidence suggesting the power of the process.
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Meet Our Experts
Q: Oil pulling seems to be all the rage lately. Is there any
scientifically proven truth to its touted benefits?
Karissa Heinz, ATLANTIC CITY, NJ

advisory board // clean eating contributors
jonny bowden
PHD, CNS
Board-certifed nutrition
specialist, motivational
speaker, author and expert
in the areas of weight loss,
nutrition and health.
Nutrition
Culinary
tiffani bachus and
erin macdonald
Co-owners of the U Rock
Girl nutrition and training
program (URockGirl.com),
registered dietitians and
nutrition, ftness and
wellness experts.
tosca reno BSc, BEd, NTP
Motivational speaker,
presenter and best-selling
author of several books,
including the The Eat- Clean
Diet series and The Start
Here Diet (Ballantine Books,
2013).
jill silverman hough
Food and wine writer, recipe
developer, culinary instruc-
tor, author of the 100 Perfect
Pairings series and co-author
of The Clean Plates Cookbook
(Running Press, 2012).
julie ohara BA
Clean Eating's Resident Foodie,
food and travel writer and recipe
developer. Her work has been
featured in Shape, Vegetarian Times,
SELF and National Geographic Trav-
eler, among other magazines.
diane morgan
Food writer, culinary instructor,
restaurant consultant and award-
winning author of 17 cookbooks,
including her latest, ROOTS
(Chronicle Books, 2012).
marianne wren BA, CC
As both a recipe developer and
food stylist, Wren has worked
with various print and advertis-
ing clients. She completed her
culinary training at Dubrulle
French Culinary School and The
Culinary Institute of America.
jo lusted
Clean Eating's Resident Chef,
culinary instructor, freelance
writer and author of Dish Do-Over
(HarperCollins, 2014). Lusted
regularly contributes to a variety of
television programs and publica-
tions, including Steven and Chris.
amy thielen
CHEF/WRITER/TV HOST
PARK RAPIDS, MN
From her country roots to the fine-
dining kitchens of Manhattan and
back again, Amy Thielen took inspira-
tion from her Midwestern upbringing
to pen The New Midwestern Table:
200 Heartland Recipes. The book's
success led to her TV series Heartland
Table on Food Network. Standing
between the stove and the kitchen
counter, thats my happy place, says
the Cooking With (p. 28) chef.
dina cheney
COOKBOOK AU-
THOR/FOOD WRITER
COS COB, CT
Dina Cheney light-
ened up Amaz-
ing 5-Ingredient
Meals (p. 40) by
whipping up a
citrusy cauliflower
pure in place of
mashed potatoes
and adding beans
to meat-based
fillings, among
other flavorful
techniques. "With
summer produce,
you barely need
to do anything to
build incredible
meals," she says.
natalie perry
FOOD BLOGGER/
PHOTOGRAPHER
SPARKS, NV
In this issue,
Natalie Perry
photographed and
styled the how-
to shots in Kitch-
en Confidential
(p. 30) as well
as the produce-
packed Meal
Plan recipes (p.
77). Tomatoes,
zucchini, corn,
and mangos are
all gorgeous on
their own without
a lot of extra props
and fussy styling,
says Perry.
Tosca Reno
VICE PRESIDENT, GENERAL MANAGER
Kim Paulsen
VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,
VEGETARIAN TIMES AND YOGA JOURNAL
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Distribution
Clean Eating (ISSN 1913-7532) is published eight times per year
(2014 Cover Dates: #39 Jan/Feb 14, #40 March 14, #41 Apr/May 14,
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Clean Eating
EDITOR-IN-CHIEF Alicia Rewega
Editorial
FOOD EDITOR Andrea Gourgy
RESEARCH AND COPY CHIEF Laura Schober
ASSOCIATE EDITOR Gilean Watts
ONLINE EDITOR Jessica Pollack
NUTRITION CONSULTANT Antonina Smith
Recipe Creators
Heather Bainbridge, Sharon Booy, Dina Cheney,
Jill Silverman Hough, Candice Kumai, Jo Lusted,
Philippe Massoud, Julie O'Hara, Tennille Tejeda, Amy Thielen,
Amie Valpone, Laura Walsh, Marianne Wren
RESIDENT CHEF Jo Lusted
RESIDENT FOODIE Julie OHara
Recipe Testers
Geremy Capone, Olivia Simpson, Katie Verissimo
Art
ART DIRECTOR Bianca DiPietro
ASSOCIATE ART DIRECTOR Pamela Graver
LEAD DESIGNER Ashley Souter
Contributors
Peter Agostinelli, Anna Lee Boschetto,
Jonny Bowden, Jill Silverman Hough, Jo Lusted,
Julie OHara, Tosca Reno, Sarah Tuff, Laura Walsh
Photographers
Gibson & Smith, Cara Lyons, Natalie Perry, Maya Visnyei
Food Stylists
David Grenier, Marianne Wren
ASSISTANT Kristen Javier
Prop Stylists
Catherine Doherty, Gallimaufry
Production
PRODUCTION MANAGER Lisa Snow
Marketing & Web
MARKETING DIRECTOR
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WEB OPERATIONS DIRECTOR
Ken Coffelt
Consumer Marketing
CIRCULATION DIRECTOR Jenny Desjean
DIRECTOR OF RETAIL SALES Susan Rose
JULY/AUGUST 2014 Clean Eating 11
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KEEP IT SIMPLE
Most of the dinner recipes on the
two-week meal plan are super
labor-intensive. One recipe actually
instructed to chop some veggies,
run them through the food
processor, and then later called for
another trip to the food processor.
You may wish to have a section
called "Weekend Meals" that is a bit
more time-consuming. But for the
week, let's keep it simple.
Trina Rodgers, Plano, TX
EASY DESSERT
I have a simple dessert recipe with
a Clean Eating Clean Choice Award
pick, Daisy Brand 4% Cottage
Cheese: Thoroughly mix together
cup cottage cheese (it may
be drained if you want a more
farmers cheese consistency), 1 to 1 tsp of organic evaporated cane
juice (or to taste and any preferred sweetener), tsp organic vanilla
extract and tsp organic unsweetened cocoa powder. Thoroughly
mix together all ingredients in a container and refrigerate. Its very
satisfying for those little sweet cravings.
Drea Kremposky, Smithfield, PA
clean eating // letters
We Hear You!
We Hear You
ON TWITTER
GREEN
GOODNESS
Oh my... I just made the Green
Goddess Pasta Salad from the June
2014 issue (p. 72). I learned a new way
to prepare tasty asparagus! I don't
think there will be any leftovers.
Virginia Keene, via Facebook
"Just received the April/May 2014 issue today.
I made the Chicken Youvetsi (p. 43) AMAZING!"
Angela Meehan Grijalva
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twitter.com/cleaneatingmag
Just sent in my
@cleaneatingmag
subscription. Passed around
the April/May 2014 issue to
my co-workers. Making
the Chicken Lo Mein
Pizza (p. 61) tomorrow.
@iveyjanette_207
Make this
for dinner tonight:
Eggplant Parmesan with
Bulgur & Pine Nuts
(p. 122, The Best of
Clean Eating) from
@cleaneatingmag!
@FitBottomedGirl
My fave
@cleaneatingmag
recipe: Dreamy Chocolate
Buttercream Cookies
(p. 98, June 2013). I add
dried cherries. The fam
LOVES them!
@JaneVanOsdol
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LETTER OF THE MONTH
ADVERTI SEMENT
Health-Watch Expos:
How to Break Through
Your Weight Loss Plateau
By Amber Rios
B
eing a health and nutrition
correspondent means that companies
frequently send me their products,
and ask for my stamp of approval. Most
of the time I dive into research, give the
product a try, and send the company honest
feedback about what theyll need to change
before Ill recommend it. Plus, my hectic job
and my determination to stay ft means Im
always hunting for a quick and nutritious
way to fll up on nutrients my body needs.
So I can confdently say, Ive tried it all.
Like many people out there, one of
my biggest frustrations when I am trying
to lose weight is when my progress halts
despite the fact that I continue to follow a
strict plan. On my last workout, I expressed
my frustration to my elite personal trainer,
Tony, a triathlon winning, organic-to-the-
bone ftness guy with a ten mile long track
record of whipping the whos who into
shape in record time. Tony handed me a
meal replacement drink and told me to
include it in my regular diet. He simply said,
You will be astounded by the taste and the
results you will see!
With more than a healthy dose of
scepticism, I decided to investigate the
shake Tony handed me to try called
INVIGOR8.
Turns out, he was right about the taste.
After one sip I thought there is no way
this can be healthy because the creamy
chocolate favor is just too delicious. I was
stunned because virtually every other
meal replacement shake Ive tried has
tasted chalky, clumpy and are packed with
hidden no-nos like cheap protein, tons
of artifcial ingredients, not to mention
harmful synthetic dyes, additives, sugars,
preservatives, and hormones. And even
though INVIGOR8s full meal replacement
shake costs more than many of the shakes
Ive tried, it was about half the price of my
favorite salad, and the nutrition profle
looked second to none.
Still sceptical, I looked up the reviews
online and reached out to a few people to
get their feedback on the product. By the
next morning three people got back to
me saying, As a trainer I love Invigor8. Its
defnitely helped me to have more all-day
energy, plus build the kind of lean sculpted
muscle that burns more fat.
Yes, Ill recommend it, it tastes great,
and I really like how it keeps me feeling full
for hours.
Im a marathon runner and a friend
recommended it to me. Drinking it has
become a part of my regular training
routine, because my time has improved, my
energy is up, and Im thinking more clearly
than ever before.
I decided to take my investigation
one step further by researching the
development of INVIGOR8. I was pleasantly
surprised to fnd out that the company went
to great lengths to keep INVIGOR8 free of
harmful ingredients.
The makers of INVIGOR8 were
determined to make the frst 100% natural,
organic, non-GMO nutritional shake &
superfood. The result is a meal replacement
shake that contains 100% grass-fed whey
that has a superior nutrient profle to the
grain-fed whey found in most shakes,
metabolism boosting raw organic coconut
oil, hormone free colostrum to promote a
healthy immune system, Omega 3, 6, 9-rich
chia and faxseeds, superfood greens like
kale, spinach, broccoli, alfalfa, and chlorella,
and clinically tested cognitive enhancers
for improved mood and brain function.
The company even went a step further by
including a balance of pre and probiotics
for optimal digestive health, uptake, and
regularity and digestive enzymes so your
body absorbs the high-caliber nutrition you
get from INVIGOR8.
As a whole-foods nutritionist with
a thriving practice, I understand the
importance of flling my body with the best
Mother Nature has to ofer. I am always
reluctant when trying new products because
I am never sure of the impact they will have
on my energy and weight. INVIGOR8 is
diferent, not only because its delicious,
but because it helps me to maintain the
energy I need to run my busy practice, while
staying ft and toned. Considering all of the
shakes Ive tried, I can honestly say that the
results Ive experienced from INVIGOR8 are
nothing short of amazing.
A company spokesperson confrmed a
special ofer: if you order this month, youll
receive Free Enrollment into the companys
Loyalty Program where youll qualify to
receive a $10 discount on every bottle of
INVIGOR8. And so you dont go a month
without INVIGOR8 - helping you lose weight
while getting toned, youll automatically
receive a fresh bottle every 30-days. There
are no minimum amounts of bottles to buy
and you can cancel at any time. You can order
INVIGOR8 today at www.DrinkInvigor8.com
or by calling 1-800-958-3392.
RADISHES
A member of the Brassica family of vegetables, along with cabbage,
cauliflower, Brussels sprouts and kale, these vibrant Chinese radishes get
their moniker from their white-and-green exterior and fuchsia flesh that
resemble the summer picnic staple. Brighten up any dish and get the
cookout conversation started with this whimsical market pick.
BY ALICIA REWEGA
SUPERFOOD:
W
atermelon
7
8
c
h
e
w
o
n
th
is
n
o.
Bone-in chicken breasts, pork
chops and steaks are less likely to
dry out on the grill than boneless,
so opt for these cuts instead of
boneless at your next cookout.
bits 'n' bites
C
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MARKET NAMES: Red Daikon, Shinrimei,
Roseheart and Red Meat
SEASON: Available year-round, but
peak season is spring and late fall
PICK IT: If possible, purchase water-
melon radishes with greens and roots
attached. Select firm-to-the-squeeze
radishes with leaves that are still perky
and crisp
STORE IT: Remove stems and leaves
and store radishes separately in a
punctured, zip-top bag in the fridge for
up to 2 weeks. Occasionally check in and
consume before they soften. Use leaves
in soups, stews, sauts and stir-frys within
2 to 4 days
EAT IT: Slightly milder and much
larger than their peppery red radish
counterparts, watermelon radishes
have a sweet, subtle almond undertone.
Watermelon radishes are excellent raw
but also taste delicious braised, roasted
or mashed
PREP IT: Scrub radishes, trim root ends
and then soak; serve raw in salads or
pasta salads, or use as a garnish, shaved,
sliced widthwise or into matchsticks. Also
try them braised or roasted as a side or
in soups and gratins. Theyre brilliant for
pickling too!
HEALTH BENEFIT: A good source of
vitamins such as vitamin C, niacin, folate,
riboflavin and thiamin as well as minerals
phosphorus, potassium, calcium and
magnesium, watermelon radishes are
also rich in antioxidants and electrolytes.
Theyre an ultra-light snack with just
16 calories per cup
Most of us look at clean
eating as part of an overall
lifestyle to improve health,
well-being, and longev-
ity, and that lifestyle includes
physical activity. But exercising
or not exercising doesnt
just affect the waistline.
A new study by researchers
at the Wayne State University
School of Medicine found that
physical inactivity can actu-
ally alter, or rewire, the brain,
particularly the areas associated
with cardiovascular health.
The researchers theorized that
these changes to the brain
affect the areas that regulate
breathing, blood pressure and
heart rate, and may contribute
to an increased risk of cardio-
vascular disease in sedentary
individuals. So what are you
waiting for? Get out there, get
moving and enjoy the summer.
NOT-SO-
SWEET HEART
Sugar and spice may be
everything nice in nursery
rhymes, but the sugar part of
the duo is anything but nice
when it comes to your heart.
A recent study found that
adults who consumed 10% to
24% of their daily calories from
added sugars (not those found
naturally in foods like fruits, but
added to food products by the
manufacturer) saw a 30% in-
creased risk of dying from heart
disease compared to those who
consumed less than 10% of
their daily calories from added
sugars. Even more surprising,
those who consumed more
than 25% of their daily calories
from sugar had an increased
risk of dying from heart disease
of wait for it 175%! (For the
record, a whopping 70% of
adults consume at least 10% of
their daily calories from added
sugar.) Too much sugar does
not just make us fat," wrote
Laura Schmidt, PhD, in the
JAMA Internal Medicine. It can
also make us sick. Train your
palate to crave fewer sweets: Try
your coffee and tea au naturel
and opt for naturally sweet
whole foods over sugar-laden
packaged items. It may be an
adjustment, but soon youll
find sweetened foods will taste
too sweet for you and youre
already sweet enough!
Lack of
Exercise
Rewires
the Brain
6
7
c
h
ew
o
n
th
is
no.
Blueberries, strawberries and raspberries taste
best at room temperature rather than chilled.
For optimal flavor, remove
them from the fridge
an hour or two
before eating.
A large, multinational study showed that if youre pregnant,
eating fish even just once a week may lower your risk of
premature birth. Women with a higher rate of fish intake
during pregnancy also gave birth to babies with a slightly
higher birth weight. Interestingly, that finding was even more
pronounced in smokers and in overweight or obese women!
bits 'n' bites
BABY
INSURANCE
F
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Is Food Addiction
For Real?
A: The notion of food addiction, specifically
carbohydrate addiction (since most folks dont
binge on steak and broccoli), has been around
for a while but remains controversial. Now a
study published in The American Journal of Clini-
cal Nutrition has documented the prevalence of
food addiction in a large US-based population
of women. Using the Yale Food Addiction Scale,
researchers found that over 8% of women 45 to
64 years old met the criteria for being addicted
to foods, while a smaller 3% percent of women
62 to 88 years old met the criteria. In view of
recent books documenting how food scientists
design their food products to be downright
irresistible by manipulating levels of salt, sugar,
and fat, these results show an alarming trend.
Best advice: If you know that a food is a trigger
food for you, the old adage everything in modera-
tion may not work for you. Resist the first bite alto-
gether to avoid an expertly plotted food addiction!
ovega.com
BEFORE YOU BUY AN OMEGA-3 SUPPLEMENT,
CHECK THESE BOXES:

5x more omega-3 per pill than krill oil

No shy aftertaste

Just one pill per day

Vegan, from a sustainable plant source

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THEN CHECK THIS BOX:
*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.
Theres one box that contains 5x more omega-3 per pill than krill oil. Ovega-3
.
Theres no shy aftertaste because its not from sh. Its GMO-free, vegan, gluten-free and
requires only one pill per day. Thats why Ovega-3 is the superior omega-3 supplement.
Go to ovega.com to nd a store near you. Then visit:
And ne health food stores nationwide
Select
Select
Margarita Shrimp
SERVES 4. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 20 MINUTES (PLUS MARINATING TIME).
INGREDIENTS:
cup 100% agave tequila
3 tbsp fresh lime juice plus 1 tsp lime zest
3 tbsp chopped fresh cilantro
2 tbsp olive oil
1 tbsp raw honey or 2 tbsp fresh orange juice
1 jalapeo chile pepper, seeded and
minced, optional
1 lb peeled, deveined and tail-on large
shrimp (raw fresh or frozen, defrosted
and drained)
High-heat cooking oil (such as grape
seed or safflower), as needed
Pinch each sea salt and fresh ground
black pepper
EQUIPMENT:
Large bamboo skewers, soaked in
water for 1 hour
INSTRUCTIONS:
ONE: In a medium bowl, combine tequila,
lime juice and zest, cilantro, olive oil, honey
and jalapeo (if using). Transfer shrimp to a
large resealable bag or container and pour
marinade over shrimp, tossing gently to coat.
Transfer to refrigerator to marinate for 1 to
3 hours, turning occasionally.
TWO: Preheat a grill to medium and brush
grates with cooking oil. Remove shrimp from
marinade, discarding any excess marinade.
Sprinkle shrimp with salt and black pepper
and thread onto skewers. Grill shrimp for 2 to
3 minutes per side, turning once, until firm,
opaque throughout and pink in color.
NUTRIENTS PER SERVING ( OF RECIPE):
CALORIES: 131, TOTAL FAT: 2 g, SAT. FAT: 0 g, CARBS: 1 g,
FIBER: 0 g, SUGARS: 1 g, PROTEIN: 27 g, SODIUM: 155 mg,
CHOLESTEROL: 214 mg
Beer-Marinated
Grilled Flank Steak
SERVES 8. HANDS-ON TIME: 20 MINUTES. TOTAL
TIME: 25 MINUTES (PLUS OVERNIGHT MARINATING TIME).
INGREDIENTS:
3 cloves garlic, minced
1 small white onion, minced
1 12-oz bottle amber or nut-brown beer
(not dark beer)
2 tbsp Dijon mustard
2 tbsp reduced-sodium soy sauce
1 tbsp chopped fresh rosemary
2 lb flank steak, trimmed
bits 'n' bites // cooking class
We all know that properly pairing
wine with food will enhance a dish,
but did you know that cooking with
wine, beer and spirits has an even
greater flavor-enhancing effect? It all
comes down to the science of cooking; evapora-
tion and molecular bonding. Alcohol evaporates
relatively quickly and brings the flavor to our nose
think about macerated berries in a little liqueur
and how wonderful they smell. Thats the alcohol
carrying the flavor and aroma of the fruit. Alcohol
also has the amazing ability to bond with fat and
water, which is important in a brine or marinade.
Some marinade ingredients are only fat soluble,
while some are strictly water soluble, so alcohol
helps bridge the gap and allows the flavors to
penetrate. The same principle applies with stew-
ing and braising. Alcohol also enhances sauces be-
cause of both evaporation and molecular bond-
ing. When you dissolve ingredients in alcohol, and
reduce the sauce itself, the alcohol intensifies the
flavors. A sauce made with water or broth wont
be as flavorful. Lastly, a common myth is that alco-
hol burns off during cooking, which isnt entirely
true. The amount leftover depends on the original
amount of alcohol, cooking temperature, cooking
and resting time and the cookware used.
There are
two types of beer;
ALE and LAGER. Ale is fruity
and earthy, lager is lighter
and drier. Beer in marinade
helps the flavor penetrate,
leaves a subtle caramel
flavor and helps
tenderize meat.
PURE AGAVE
TEQUILAS have herbal
and mineral qualities
that enhance the
flavor of the marinade
and help the flavor
penetrate.
WHITE WINE
brings out the
flavor of the shallots and
herbs by bonding to the
butter and imparts greater
flavor to the dish from
the reduction
in liquid.
High-heat cooking oil (such as grape seed
or safflower), as needed
tsp sea salt
tsp fresh ground black pepper
INSTRUCTIONS:
ONE: In a large bowl, combine garlic, onion,
beer, mustard, soy sauce and rosemary.
Transfer steak to a large resealable bag or
container and pour marinade over steak,
turning to coat. Transfer to refrigerator to
marinate overnight, turning occasionally.
TWO: Heat a grill to medium-high and brush
grates with oil. Remove steak from marinade,
discarding any remaining marinade. Season
steak with salt and pepper. Grill steak for
about 5 to 6 minutes per side, turning once,
for medium-rare doneness, or 7 to 8 minutes
per side for medium doneness. (NOTE: Test
with an instant-read thermometer, steak
should register 145F in thickest part.) Rest for
5 minutes, covered, before serving. To serve,
slice across the grain.
NUTRIENTS PER SERVING (1/8 OF RECIPE):
CALORIES: 160, TOTAL FAT: 7 g, SAT. FAT: 3 g, MONOUNSATU-
RATED FAT: 3 g, POLYUNSATURATED FAT: 0 g,
CARBS: 0.5 g, FIBER: 0 g, SUGARS: 0 g, PROTEIN: 23 g,
SODIUM: 188 mg, CHOLESTEROL: 65 mg
White Wine
Herb Sauce
TOTAL TIME: 25 MINUTES.
INGREDIENTS:
2 shallots, minced
2 cups dry white wine
cup cold organic unsalted butter, cubed
cup chopped fresh herbs (TIP: Opt for a
mix of any of the following: fresh flat-leaf
parsley, tarragon, chives or chervil.)
Sea salt and fresh ground black pepper,
to taste
INSTRUCTIONS:
In a small saucepan, bring shallots and wine to
a boil on high. Reduce heat slightly to a gentle
boil and continue to cook, stirring occasionally,
until reduced to about cup, about 20 min-
utes. Remove from heat and whisk in butter
gradually until incorporated. Before serving,
return sauce to medium heat and gently warm
as needed; do not boil. Stir in herbs and season
with salt and pepper.
CALORIES: 135, TOTAL FAT: 12 g, SAT. FAT: 7 g, MONOUNSATU-
RATED FAT: 3 g, POLYUNSATURATED FAT: 0 g, CARBS: 6 g,
CHOLESTEROL: 31 mg
F
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OrganicIndiaUSA.com
Tulsi Moringa Tea is a nutritious and delicious blend of The
Queen of Herbs Tulsi~Holy Basil, Moringa leaves and fragrant
Lemongrass. Moringa leaves are nutritionally rich, containing
essential minerals, vitamins, & all 18 amino acids the building
blocks of protein. Antioxidant abundant, stress relieving,
immune boosting, energy enhancing True Wellness!
EARTH
SEER
Ethical
Accountable
Reliable
Trustworthy
Holistic
Socially
Environmentally
Economically
Responsible

C
le
a
n Eating
m
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supermarket guide // bits 'n' bites
Jazz up your poultry, meats, seafood and vegetables
with these incredibly clean and fragrant spice rubs
and seasonings. BY LAURA SCHOBER
SIZZLIN
SEASONINGS
Mountain Rose
Herbs Epicurean
Organics Garam
Masala
A spicy, rich blend of organic
herbs and spices such as
cumin, coriander, cinnamon
and clove imparts plenty of
taste and flavor to Mountain
Rose Herbs Epicurean Organ-
ics Garam Masala. A staple in
Indian cooking, garam masala
is great for adding some hot,
curry flavor to meats or vege-
tables. The company donates
2% of its proceeds to the
Organic Consumers Associa-
tion, which supports organic
initiatives for consumers and
producers just another
notable reason why this spice
blend receives a Clean Eating
Seal of Approval.
Simply Organic
Grilling
Seasoning:
Vegetable
Perfect for picky eaters who
arent the biggest fans of plain
ol' vegetables, Simply Organic
Vegetable Seasoning offers a
pleasingly savory taste thanks
to a lip-smacking blend of
ingredients including organic
onion, garlic, cumin, cilantro
and bell peppers. Use this
CE-certified seasoning to
dress up roasted vegetables
or to add some kick to stir-
frys, soups and even nuts.
Simply Organic gives back 1%
of each sale to organizations
and projects that promote
organic farming since 2001,
the company has donated
over half a million dollars in
support of the cause.
Salt Sisters
Porcini Poultry
Rub
Lemon peel and porcini
mushrooms impart a deep
earthy flavor balanced
out by a soothing hint of
citrus in Salt Sisters Porcini
Poultry Rub. This delicious,
gourmet-style rub perks up
chicken and turkey sausages
and burgers as well as rice
dishes and gravies. This rub
meets CE standards for the
companys commitment
to using unrefined, natural
ingredients, proving that a
finger-licking rub doesnt
have to be full of processed
ingredients to impart
fabulous flavor.
Organic Fair
Herbes de
Provence
Spice Rub
The aromatic flavors of
Organic Fair Provence Organic
Spice Rub are a satisfying
choice to coat over lean meats
or seafood, potatoes,
salad dressings and fresh,
soft cheeses, or for mixing
into vinaigrettes. This herbes
de Provence is made with an
all-organic blend of rosemary,
lavender, tarragon, marjoram
and Mayan sea salt. This
CE-approved rub contains
2% of your daily value (DV) of
vitamin A, vitamin C, calcium
and magnesium as well as
4% of your DV of iron.
Mill Creek Spice
Company
JRs Favorite
Steak Seasoning
Smoky, mustardy, peppery,
spicy and garlicky JRs Fa-
vorite Steak Seasoning adds
a melody of drool-worthy
flavors to steaks and burger
patties. A mixture of certified
organic herbs and spices
and natural smoked sea
salt makes this grill-favorite
seasoning CE-worthy. Plus,
unlike other conventional
seasonings, it contains no
MSG or chemical anti-clump-
ing agents. The line of JR sea-
soning blends was inspired
by the culinary adventures of
the owners 80-something
mother, Jimmie Rae, who still
loves to cook up a storm to
this day.
bits 'n' bites // four-legged finds
These sinfully sweet scoops make the perfect
summer treat for your pet. The ingredients are so
simple and pure that even you can enjoy them too!
Banana Split
MAKES 24 SCOOPS.
INGREDIENTS:
BANANA
1 banana, mashed
2 tbsp plain yogurt
STRAWBERRY
cup chopped strawberries
cup plain yogurt
CAROB
2 tsp carob powder
cup plain yogurt
FIDO
FROYO
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Heres whats on our
reading list this summer.
BY ANNA LEE BOSCHETTO
The
Book
Club
BE SURE TO CHECK OUT OUR
BLOG (CLEANEATINGMAG.
COM/BLOG) FOR ADDITIONAL
REVIEWS OF FABULOUS
COOKBOOKS!
Yummy Supper: 100 Fresh, Luscious & Honest
Recipes from a (Gluten-Free) Omnivore
Dispelling the myth that gluten-free foods mean flavor-free fare,
author Erin Scott began developing gluten-free recipes after being
diagnosed with celiac disease and finding out her two children were
also gluten-intolerant. As a result, Yummy Supper is a compilation of
exceptional recipes that range from a simple Watercress Salad with
Balsamic Cherries to an elegant Oven-Roasted Pork with Fennel
Seeds, Garden Rosemary and Garlic Rub. Divided into well-organized
chapters such as Slurp, Veg, Egg and Butcher Shop, Scott delves into
her simple solutions to gluten-free living, such as cooking at home
and eating more whole foods. BY ERIN SCOTT (RODALE, $25)
The Oh She Glows Cookbook
After subsisting on highly processed, low-calorie foods for nearly
a decade, self-taught chef and food photographer Angela Liddon
made the switch to a plant-based diet that included whole grains
and fresh produce. Not only did she gain energy, but she was also
inspired to share the recipes from her blog (along with new recipes) in
The Oh She Glows Cookbook. Now in her collection of totally-delicious
vegan recipes, including the Grilled Portobello Burger with Sun-Dried
Tomato Kale Hemp Pesto, Liddon promises to satiate the appetites of
vegans and meat-eaters alike. The cookbook also features smoothies
such as the Glowing Mojito Green Monster, making it an ideal kitchen
companion for every home cook. BY ANGELA LIDDON (AVERY, $25)
*NOTE: When introducing new foods to your pets, CE recommends first giving them a small amount and keeping an eye out for
possible allergic reactions. As always, while you are trying to make a healthier choice for your pet, you may wish to consult with
your veterinarian first. They can also inform you of specific breed requirements for a healthy diet.
VANILLA
Splash pure vanilla
extract
cup plain yogurt
INSTRUCTIONS:
In a medium bowl,
combine ingredients
for each flavor,
mixing well and
rinsing bowl between
flavors. Scoop into
a mini muffin tin,
making 6 scoops of
each flavor. Freeze for
5 to 6 hours.
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bits 'n' bites
Hit the reset button on your health with
these refreshingly delicious juices and
smoothies that will fuel your days with
noticeably more energy and set your
skin aglow while zapping toxins and free
radicals. BY CANDICE KUMAI
SERVES 2.
INGREDIENTS:
1 cups fresh pineapple
2 cups dandelion greens
2 cups baby spinach
1 cups coconut water
INSTRUCTIONS:
Add all ingredients to a
juicer and juice, then whisk
in coconut water to combine.
NUTRIENTS PER SERVING:
CALORIES: 70, TOTAL FAT: 0 g, CARBS: 17 g, FIBER: 0 g,
SUGARS: 12 g, PROTEIN: 2 g, POTASSIUM: 470 mg,
VITAMIN A: 90% daily value (DV), IRON: 10% DV
SERVES 3.
INGREDIENTS:
1 cup coconut water
4 cups baby spinach
Bartlett pear, cored
Fuji apple
1 tsp green
superfood
1 to 2 tbsp lemon juice,
to taste
1 cup ice
INSTRUCTIONS:
Add all ingredients to a blender
and blend until smooth.
CALORIES: 90, TOTAL FAT: 0 g, CARBS: 20 g, FIBER:
5 g, SUGARS: 10 g, PROTEIN: 2 g, POTASSIUM: 300 mg,
CALCIUM: 10% daily value (DV), IRON: 25% DV
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The former host of Lifetimes Cook Yourself Thin and TLCs Home Made Simple, CANDICE KUMAI
received her professional culinary training at Le Cordon Bleu College of Culinary Arts in Los
Angeles, California and went on to cook in several California-based restaurants. A regular judge
on Food Networks Iron Chef America and a regular contributor to Shape and Mens Fitness, Kumai
has written and developed recipes for more than half a dozen cookbooks, including Pretty Delicious
(Rodale, 2011) and Cook Yourself Sexy (Rodale, 2012). Her newest cookbook, Clean Green Drinks
(Galvanized Books, 2014), is available now.
JUICES &
SMOOTHIES
Life-Improving
Studies suggest that people feel happier,
calmer and more positive on days when
they consumed fresh fruits and vegetables.
SERVES 4.
INGREDIENTS:
1 cup unsweetened
almond milk
3 cups baby spinach
1 frozen banana
4 tbsp (1 scoop)
protein powder
3 tbsp mint
2 tbsp flaxseeds
1 cup ice
INSTRUCTIONS:
Add all ingredients to a blender
and blend until smooth.
CALORIES: 140, TOTAL FAT: 4g, CARBS: 15g, FIBER: 5g,
SUGARS: 5g, PROTEIN: 10g, OMEGA-3s: 1,220mg,
IRON: 15%dailyvalue(DV)
SERVES 3.
INGREDIENTS:
1 cup unsweetened
almond milk
2 cups cantaloupe
3 tbsp fresh mint
1 cup ice
INSTRUCTIONS:
Add all ingredients to a
blender and blend until smooth.
CALORIES: 45, TOTAL FAT: 1 g, CARBS: 8 g, FIBER: 0 g,
SUGARS: 8 g, PROTEIN: 1 g, VITAMIN A: 80% daily value (DV),
VITAMIN D: 8% DV, VITAMIN E: 15% DV
TOOLTIME
Vitamix S30
In an efort to appeal to small batch
Vitamixers, the sleek and stylish S30
was born and comes equipped with
2 shatterproof take-to-go contain-
ers. Its compact design fts nicely in
even the smallest of kitchens, but its
790-watt motor will not disappoint.
$399, vitamix.com
3
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Blendtec Designer 725
Featuring a 100-speed touch screen
that allows you to control speed with a
swipe of a fnger, Blendtec is calling the
Designer 725 a blender with a brain."
It even prevents problems by detecting
air pockets, risk of overheating and
more. $650, blendtec.com
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Omega VRT400 Juicer
The slower a machine extracts juice
from whole fruits and veggies, the
more it yields and the more nutrient-
dense it is. Juice in bulk with Omegas
new slow press, which produces juice
that stays at its nutritional peak, with-
out degradation, for up to 72 hours.
$430, omegajuicers.com
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Refreshing summer libations and delectable
snacks youll want in your pantry this summer.
BY LAURA SCHOBER
Foodie
Faves
Foodie
Faves
NOT FROM CONCENTRATE
Celebs, jet-setters and clean eaters
alike flock to Jax Coco coconut water
for its pure taste, sustainable produc-
tion and luxe packaging. Now, your
little ones can get in on the great taste,
too! The new Jax Coco Kidz line con-
tains up to 70% less sugar than juice
and offers five delicious flavors made
with pure 100% coconut water and
either fruit pure or cocoa.
$6 per 6 pack, jaxcoco.com
FRUIT SNACK
We love to stash Peeled Snacks Organic
Dried Fruits in our purses for when a
snack craving hits. With flavors such
as much-ado-about-Mango and
Apple-2-the-core offering just the
right amount of tang and sweetness,
these sulfite- and preservative-free
snacks are dried at the peak of ripe-
ness, keeping flavor intact. Oh, and
did we mention these are also free of
added sugar and oils? Just heavenly.
$2.50, peeledsnacks.com
ICY COOL
On hot summer days, the robust yet refreshing taste of
Third Streets Unsweetened Black or Green Tea is just the
pick-me-up you'll need. Made with handpicked leaves from
India that are brewed in filtered water and then bottled for
your tasting pleasure, these organic, fair trade iced teas can
be enjoyed guilt-free they contain zero calories!
$2, thirdstreetinc.com
NEW GURT ON THE BLOCK
Icelandic yogurt, called skyr in its homeland, goes stateside
in this fat-free organic yogurt made from the milk of grass-fed
Wisconsin cows. Thicker and creamier than Greek yogurt and
brimming with gut-friendly probiotics, Smri Organic Icelandic
Yogurt in Pure contains 20 grams of protein per serving and
20% of your daily value (DV) of bone-building calcium.
$2.50, smariorganics.com
HOT TEAS
CAN BE A BIT
MUCH IN THE
SUMMER HEAT,
SO ITS GREAT
TO HAVE THIS
ICED VARIETY
ON HAND. ITS
PERFECT FOR
THE BEACH OR
AN OUTDOOR
PICNIC!
ASHLEY SOUTER,
LEAD DESIGNER
IF YOURE LOOKING FOR SNACK THAT WILL CURB
AFTERNOON CRAVINGS AND IS FREE OF ADDED SUGARS,
THESE DRIED FRUITS ARE A FANTASTIC CHOICE. PLUS,
THEYRE PACKED WITH VITAMINS, MINERALS AND FIBER.
ALICIA REWEGA, EDITOR-IN-CHIEF
AS A PARENT OF TWO YOUNG BOYS, IT'S GOOD TO KNOW THAT
THESE COCONUT WATERS ARE RICH IN ELECTROLYTES AS WELL
AS NUTRIENTS SUCH AS VITAMIN C. WITH LOTS OF FLAVORS TO
CHOOSE FROM, EVEN MY PICKIEST CHILD HAS A FAVORITE.
PAMELA GRAVER, ASSOCIATE ART DIRECTOR
I CANT RAVE ENOUGH ABOUT THIS YOGURT!
IT BEAUTIFULLY BALANCES BOTH TART AND
SWEET FLAVORS, AND I LOVE HOW CREAMY AND
DECADENT IT IS." LAURA SCHOBER, RESEARCH AND COPY CHIEF
bits 'n' bites // foodie faves
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The Food Network host dishes up a slew of useful tips
and tricks for garden bounty and farmers market finds.
BY ANNA LEE BOSCHETTO
AMY THIELEN
be inspired // cooking with
COOKING WITH
Q
A
How did living in the Midwest
influence your view of clean
eating?
The kitchen I grew up in reached back
to my great-grandmothers era where
they used a lot of vegetables. I havent
changed my eating habits because we
enjoyed food that was real. My mom
taught me how to peel carrots and core
apples. The food prep methods I grew
up with are a big part of how I cook now. A
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Favorite garden-variety and what
are three ways to prepare it?
Whether its from your garden or the
farmers market, beans are so much better
when theyre in season. In fact, I grow four
or five different kinds including green filet,
Romano, fava and soybeans. With young
green beans, I make a lemony sauce. I also
like to toast walnuts in a little olive oil and
thyme, then toss them with green beans
and a sprinkle of Parmesan cheese.
utting a fresh spin on rustic fare
comes naturally to Amy Thielen
thanks to her northern
Minnesota roots. As the host of Food
Networks Heartland Table, Thielen has
an approachable cooking style that
maximizes fresh garden bounty.
People who grow their own food have
a lot; it may not be fancy, but its
generous and honest, she says.
Even though she refined her culinary
skills at some of New York Citys top
restaurants, she encourages home
cooks to simply follow their appetites
because everyone just wants great
recipes that offer the comfort and
quality of real food. Thielen spoke with
Clean Eating from her kitchen in Park
Rapids, Minnesota, sharing her secrets
for building flavors and the best
vegetables for beginner gardeners,
along with a recipe that makes the most
of seasonal, garden-fresh produce.
Thielen recently won a James Beard
Award for her cookbook, The New
Midwestern Table: 200 Heartland Recipes
(Clarkson Potter, 2013).
P
Best starter-crop for novice
gardeners?
If you have plenty of sun, eggplant is
amazing. I grow Asian eggplant. Buy a
starter plant and keep picking it so that
itll keep producing. Its great for stir-frys,
curries and eggplant Parmesan. You can
grill it until the skin blisters and becomes
soft. Then, scrape off the black skin and
put the smoked eggplant flesh into a bag
and freeze it for winter. When you want
to make baba ghanoush, thaw out the
eggplant and mix it with garlic and yogurt
or mayonnaise, and it will have a really
smoky flavor.
What is your favorite
summer flavor combination?
Ground cherries, which are also known
as pineapple tomatillos, with yellow
cherry tomatoes. These two go well
together in a vinaigrette salad or in a
sweet and fruity pico de gallo.
Whats the secret to building
flavor in a dish?
When youre searing chicken or pork
in a hot pan, for example, take out the
meat and leave all the brown bits in
the pan. For basic weeknight cooking,
youll want to incorporate whats in
the pan into your sauce by deglazing it
because its a simple way to build fla-
vor. Add broth or wine, Dijon mustard,
capers, rosemary, lemon juice and a
dab of butter for a piquant sauce that
you can pour over your meat. You can
just do this in a pan and make the flavor
that youre crazy about.
Tricks for instilling healthy
eating habits at an early age?
Every morning, my mom would ask my
brother and me to pick the vegetables
or side dishes, and she would pick the
protein. If one of us chose corn and
the other squash, shed encourage us
to pick a green vegetable instead. It
taught us how to make a balanced plate
with different colors and also taught
us how flavors played together. Now I
find myself asking my 6-year-old if hes
eating his rainbow!
Bonus
Recipe
FROM
AMY THIELEN
*
Roasted Sweet
Peppers WITH SOUR ORANGE
VINAIGRETTE & GOAT CHEESE
INGREDIENTS:
3 red and/or orange bell peppers
3 tbsp olive oil, divided
4 cloves garlic, thinly sliced
tsp each sea salt and fresh ground
black pepper, divided
Pinch organic evaporated cane juice
2 tbsp fresh orange or tangerine juice
2 tbsp fresh lemon juice
Pinch red pepper flakes
2 oz goat or feta cheese, crumbled
Whole-grain baguette or country bread,
sliced and toasted
INSTRUCTIONS:
ONE: Heat an outdoor grill to medium. Add
bell peppers to grill and cook, uncovered and
turning often, just until skins are fully black-
ened. (Alternatively, carefully blacken bell
peppers directly on the burner of a gas stove
top using tongs.) Transfer to a large glass or
stainless steel bowl, cover bowl tightly with
plastic wrap and let steam until cool enough
to handle. Carefully peel off skins and remove
stems. Halve and seed bell peppers, then
slice flesh into 1-inch-wide strips; cut strips
on the diagonal into diamonds.
TWO: In a large skillet, heat 2 tbsp oil on
medium. Add garlic and saut, stirring often,
until light golden brown. Add bell peppers
and season with tsp each salt and black
pepper, and cane juice. Reduce heat to
medium-low and cook, stirring occasionally,
until bell peppers are soft, about 15 minutes.
THREE: Meanwhile, prepare vinaigrette: In
a small bowl, whisk remaining 1 tbsp oil,
remaining tsp each salt and black pepper,
orange juice, lemon juice and pepper flakes
until well combined.
FOUR: Divide bell pepper mixture among
serving plates and drizzle with vinaigrette.
Top with cheese, dividing evenly. Serve warm
or at room temperature with bread.
CALORIES: 171, TOTAL FAT: 14 g, SAT. FAT: 4 g,
MONOUNSATURATED FAT: 9 g, POLYUNSATURATED FAT:
1 g, CARBS: 10 g, FIBER: 1 g, SUGARS: 6 g, PROTEIN: 4 g,
ouve heard the phrase an ounce
of prevention is worth a pound of
cure. The same can be said about
fresh berries a few minutes of
care are worth many extra days of enjoyment.
Fresh berries are often $5 or more per carton,
so when they drop in price during the summer
months its a good time to stock up. Because of
their delicate structure and high water content, it
may seem as though your fresh berries lose their
luster overnight, making your dollar savings seem
futile. Cold temperatures are a key component
of keeping berries fresh, which is why berries
purchased from a refrigerated case tend to last
longer than those from a pick-your-own farm
or a fruit stand. Keeping your berries free
of excess moisture is another important factor in
preventing spoilage.
This is where you need to answer a key
question. Whats your plan for those berries?
If you dont need them for a few days,
refrigerate unwashed berries between
32F and 34F in the container you
purchased them in, then follow
our washing instructions just be-
fore using them. However, if you
want your berries available as a
within-reach snack for whomever
opens the fridge, complete our washing steps right
away. Theyll last up to 5 days and will be ready
at a moments notice to top your oatmeal, throw
in a smoothie or pop right into your mouth. If
you want to preserve your berries for a few weeks
or months, follow our instructions all the way
through the freezing steps.
Whether you gobble up your fresh berries
right away or stretch them out for months, the
health benefits of having berries on hand are
long lasting. All berries are hydrating and a
great source of natural fiber, plus they contain
pigments that have antioxidant effects. Numerous
studies show that people who consume berries
on a regular basis have a lower incidence of heart
disease and cancer. So stock up now, and then
handle with care.
Soak up these quick tips to help your fresh berries
last longer, and set yourself up for a future of sweet,
nutritious and ready-to-snack berry picking!
BY LAURA WALSH, PHOTOGRAPHY BY GIBSON & SMITH
FRESH BERRIES
HOW TO CLEAN & FREEZE
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how to // kitchen confidential

What
You'll
Need:
Paring knife
Large bowl
Distilled white
vinegar
Colander
Kitchen towels
or paper towels
Large rimmed
baking sheet
Zip-top freezer
bags
Greek Yogurt
Berry Ice Pops
MAKES 8 2-OZ ICE POPS.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 4 HOURS, 15 MINUTES (INCLUDES
FREEZING TIME).
INGREDIENTS:
2 packed cups fresh or frozen berries,
thawed (TIP: Any variety will work here;
feel free to mix your favorite types of
berries for a blend!)
3 tbsp raw honey, divided
1 cup plain Greek yogurt
EQUIPMENT:
1 8-count ice pop mold or 8 3-oz paper
cups (TIP: Look for ice pop molds that
make 8 2-oz ice pops such as The HopeFULL
Company Silicone Mold)
INSTRUCTIONS:
ONE: In a blender, pure berries until
smooth. Transfer mixture to a medium
bowl and stir in 1 tbsp honey.
TWO: In a small bowl, mix yogurt and
remaining 2 tbsp honey.
THREE: In ice pop molds or 8 small paper
cups, layer yogurt and berries (TIP: Make
1 layer of each or get creative with multiple
layers.) Alternatively, for a swirled effect, use
a butter knife to gently swirl mixtures; for
a blend, combine berry pure and yogurt
before adding to molds.
FOUR: Insert ice pop sticks; if using
paper cups, top cups with a small piece of
aluminum foil and poke sticks through foil to
stand upright. Freeze for at least 4 hours.
NUTRIENTS PER SERVING (1 2-OZ ICE POP):
CHOLESTEROL: 5 mg
TASTY MIX-INS
Mix up your ice pop flavors with
these inspired additions! Simply
add the ingredients to pured
berries when you mix in the honey
in Step One.
HERBS: For a gourmet twist,
add 1 tbsp finely chopped fresh
basil to strawberry pops.
SPICES: A pinch of cinnamon
and a dash of pure vanilla
extract bring out the sweetness
in raspberry pops; tsp minced
fresh ginger adds exotic flair to
blueberry pops.
CITRUS: Add 2 tbsp fresh
lemon juice to blackberry or
blueberry pops for a lip-
puckering punch of flavor.
How to Clean & Freeze Fresh Berries:
Sort through berries and discard any that
are soft, shriveled or rotten. Use a paring
knife to remove hulls from strawberries.
how to // kitchen confidential
1
Drain berries in a colander and rinse well
under cool water.
Spread berries out on kitchen towels and
let air dry; large strawberries may need to
be patted dry to remove excess water.
Berries must be completely dry before
refrigerating or freezing, as excess water
will accelerate spoilage.
Place berries in a large bowl and fill
bowl with a solution of 3 parts water to
1-part distilled white vinegar. Let sit for
1 minute, then gently swish berries around
to remove dirt.
3
The berries are now ready to refrigerate
or freeze. Berries will stay fresh in the
refrigerator for 3 to 5 days if stored in
a loosely covered paper towellined
container.
TIP: Theres no need to wash them again
before snacking!
2
4 6 5
Transfer frozen berries to freezer-safe zip-
top bags. Seal and store in freezer
for up to 6 months.
To thaw, transfer desired amount of frozen
berries to a dish and refrigerate for 3 hours.
For faster thawing, transfer to a colander
and run under cool water.
TIP: Store whole strawberries in separate
bags from smaller berries, as the weight of
the strawberries can crush smaller, more
tender berries.
7 8
Before placing in freezer bags, berries must
be frozen separately to prevent them from
sticking together. Spread berries in a single
layer on a large rimmed baking sheet.
Transfer to freezer for 4 to 6 hours.
TIP: If you prefer sliced frozen strawberries,
slice them before step 6 and place slices on
the baking sheet to freeze.
COOL POPS:
These homemade pops
contain just 3 ingredients
and freeze up quickly for a
sweet treat with less calories
and sugar than packaged
brands plus, they are a
quality source of protein
and fiber, too!
how to // kitchen tools
you remember the first time your
taste buds met the smooth sweet-
ness of homemade ice cream or
sorbet? Or how about that time
you first cracked an icy pop from its plastic mold and
popped it in your mouth? The delicate sweetness, vibrant
freshness and nostalgic excitement of making homemade
frozen treats is undoubtedly why food lovers are willing
to go the extra mile to make their summer sweets from
scratch. And, as a clean eater, you can take comfort in
knowing that every ingredient you add to your homemade
ice creams, sorbets and pops not only tastes decadent, but
also delivers healthful nutrients from summer-fresh fruits
and wholesome dairy.
Here at Clean Eating, we literally jumped for joy at
the sight of boxes and boxes of ice cream makers and
ice pop molds arriving in our office, just waiting for us
to test with our favorite concoctions of vibrant pured
fruits, creamy dairy and rich dark chocolate. Read on to
find out which ones made the cut in our kitchen, then be
sure to try our summery peach sorbet recipe!
Do
Our top-rated ice cream makers and
ice pop molds turn vibrant fruits and
creamy dairy into decadent desserts
that are perfect for summer fun!
BY GILEAN WATTS, RECIPE BY AMIE VALPONE
Beat
Heat!
the
Lemon Peach
Sorbet
SERVES 8.
TOTAL TIME: 1 HOUR, 30 MINUTES
(PLUS FREEZING TIME).
Make the most of your juicy
summer peaches with our
classic and refreshing sorbet.
INGREDIENTS:
6 cups peeled, pitted and
sliced peaches
2 tbsp organic evaporated
cane juice
INSTRUCTIONS:
ONE: In a large bowl, toss
peaches, lemon juice and
cane juice. Set aside at room
temperature for 20 minutes.
TWO: Transfer to a blender and
pure until smooth. Refrigerate
until cold, about 30 minutes.
THREE: Process mixture in
chilled ice cream maker, follow-
ing manufacturers directions.
Transfer to a large shallow
container and cover surface
with wax paper; top with lid
and freeze to desired firmness.
TIP: Because this recipe contains
no fat and minimal sugar, it is
best enjoyed within a day; other-
wise, it will become very firm.
NUTRIENTS PER SERVING ( CUP):
CALORIES: 58, TOTAL FAT: 0 g, SAT. FAT:
0 g, CARBS: 15 g, FIBER: 2 g, SUGARS: 13 g,
PROTEIN: 1 g, SODIUM: 0 mg,
CHOLESTEROL: 0 mg
WEB BONUS:
Get your ice pop fix with our three
satisfying 150-calorie ice pop recipes,
available at cleaneatingmag.com/
julyaugust-2014. We bet you'll fall
for the Frozen Cherry Cheesecake
Pops shown here!
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Zoku Quick Pop Maker
Zokus unique ice pop mold mirrors
ice cream maker technology by
having you freeze the mold
overnight this takes the waiting
game out of pop making, as your
mixture freezes into pops in just
7 to 9 minutes. PRO: Quick-freeze lets you
make striped, layered and core pops; keep
the mold in your freezer to make pops
instantly when a craving hits. CON: Mold
only accommodates 3 pops at a time, so you
have to work in batches in order to make
larger quantities. $50, zokuhome.com
Cuisipro Donvier Ice Cream Maker
A favorite among DIY foodies, the Donvier
makes up to 1 quart of ice cream, frozen
yogurt or sorbet in just 15 to 20 minutes,
with the help of the prechilled bowl and an
occasional hand crank. PRO: No reliance on
electricity, so perfect for picnics or backyard
parties. CON: Hand-crank method requires
more work and attention than mechanized
units. $70, cuisipro.com
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T-fal Ice Cream Maker
The double-walled insulated canister of
this fully automatic ice cream maker chills
your custom mixtures as it churns them into
creamy ice cream, sorbet or frozen yogurt
in just 30 minutes. PRO: Wide-mouth open-
ing makes it easy to add your ingredients
without splashing or spilling; transparent
lid lets you see when your mixture is done
to desired consistency. CON: Unit makes
1 quart of ice cream, so not ideal for big
batches or large families. $50, t-falusa.com
1
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Hamilton Beach 4 Quart Collapsible
Ice Cream Maker
This unit combines the old-school method of
using ice and rock salt to chill your mixture
with the convenience of a motorized mixer.
Simply place your liquid mixture in the bowl,
pop it in the bucket filled with ice and rock
salt, and let the motor churn for 25 minutes.
PRO: Bowl doesnt require prechilling;
bucket is fully collapsible for easy storage.
CON: Unit requires food-grade rock salt and
ice to freeze the liquid into ice cream.
$40, hamiltonbeach.com
For smooth ice pops,
strain fruit-based mixtures
through a cheesecloth be-
fore pouring into molds.

Homemade ice cream and
sorbet often require ad-
ditional freezing after pro-
cessing to firm up. To do so,
transfer prepared ice cream
to a shallow container, cover
surface with wax paper
and fit with a lid. Freeze
until mixture reaches
desired firmness.
For best results, freeze your
ice cream maker bowl for at
least 24 hours before using,
and ensure your ice cream
or sorbet mixture is chilled
before adding to the unit.
Cold food slightly numbs
your taste buds, making
the flavors duller. To
counteract this, flavor
your frozen treats a little
stronger than to taste.
Tips & Tricks
The
Juicy Burger
eat smart // classics, only cleaner
amburgers are one of the most
quintessentially American
foods I can think of. But a
classic burger, no matter how delicious,
is something you've seen before. In fact,
we've featured a variety of different burg-
er recipes in Clean Eating over the years.
So, to make it a worthwhile addition to
this column, I wanted to add a twist you
may not have tried without straying from
the theme of American favorites. The an-
swer turned out to be another classic that
complements a juicy burger like nothing
else: Thousand Island dressing.
Before I begin the process of making
over a recipe, I like to look at a textbook
version. To my surprise, it was difficult to
find a true from-scratch rendering of
Thousand Island dressing. Most versions
relied on store-bought ketchup, which is
great for a quick recipe, but not techni-
cally made from scratch. I already
knew that the basic concept behind this
dressing is combining a rich, creamy base
with the vinegary tang of ketchup. With
that as my starting point, I went to work.
A thousand problems
Of the all the condiments that health-
conscious clean eaters want to avoid,
Thousand Island dressing just might top
the list. It contains generous amounts
of salt and sugar, not to mention that
another popular ingredient, sweet pickle
relish, is generally soaked in high-fruc-
tose corn syrup.
That's the bad news. The good news
is that you probably already have most of
the ingredients for my updated version in
your kitchen right now. My all-time fa-
vorite ingredient for sauces and dressings
is plain yogurt. It never fails to add the
richness and mouth feel that our palates
anticipate when we're about to experi-
ence creamy foods. Since commercial
ketchup isn't exactly a health hero, I used
tomato paste, vinegar and a bit of raw
honey to stand in for the red stuff.
Since I feel that a proper Thousand
Island dressing is incomplete without
pickles, I opted for kosher dills, which
contain no added sugar. You'll have to
chop them yourself, but it's well worth
the minute of effort.
It's not ALL about the dressing
A juicy, satisfying burger that could stand
up to the creamy dressing was a must. I
chose lean ground turkey for its mild fla-
vor that wouldn't overwhelm the toppers.
I opted for Provolone cheese (no way
was I going to skip the cheese!) for its
full flavor. As the final crowning glory,
I added one of the best flavor-enhancers
I know of: sweet, sticky caramelized
onions. When all these components come
together, you have a positively mouthwa-
tering all-American burger.
H
Classic
Condiments
There's no doubt our
Thousand Island dressing is
a delicious twist on the great
American burger, but we
haven't abandoned options
for all the traditionalists
out there! If your ultimate
classic requires ketchup,
mustard and perhaps one
or two other tried-and-true
toppers, we've got you cov-
ered. Here are our all-time
favorite options that taste
great and that dont have a
laundry list of additives and
preservatives.
Dr. Fuhrman
Nutritarian Ketchup
$13, drfuhrman.com
Eden Organic
Yellow Mustard
$3, edenfoods.com
Tessemaes All Natural
Hot Sauce/Wing Sauce
$5.50, tessemaes.com
Organic Valley Ameri-
can Cheese Singles
$6, organicvalley.coop
Two American classics juicy burgers
and Thousand Island dressing unite
for an unparalleled summer entre.
BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
As a seasoned
writer and recipe
developer, CEs
Resident Foodie
Julie OHara
has delved into
everything from
restaurant reviews
of tasty travel hot
spots to offering
up her insider tips
for preparing a
deliciously clean
turkey dinner.
Her work has
also graced the
pages of Shape,
National Geograph-
ic Traveler, SELF and
Vegetarian Times.
Plus, she blogs
about cooking!
aminglingoftastes.com
YOUR RESIDENT
FOODIE
JULIE OHARA
U
ltim
a
te
1 tsp apple cider vinegar
1 tsp raw honey
tsp Sucanat
tsp garlic powder
tsp Worcestershire sauce
tsp smoked paprika
tsp mustard powder
INSTRUCTIONS:
ONE: In a medium, heavy skillet on medium,
heat olive oil. (TIP: A cast iron skillet works well
for this use; avoid using nonstick if possible.)
Add onion and stir to coat. Season with
1
/8 tsp
salt and tsp pepper and cook, stirring occa-
sionally, until very tender and lightly browned,
about 20 minutes. Reduce heat if onion starts to
brown too quickly or sticks to the pan. Transfer
to a bowl and set aside.
TWO: Heat an outdoor grill to medium-high
and lightly brush grate with cooking oil. In
a large bowl, combine turkey, remaining
tsp salt, remaining tsp pepper, chile
powder and garlic-herb seasoning. Form into
4 -inch-thick patties; indent each patty in
center with your fingers. Grill, flipping patties
halfway through, until no longer pink in center
and internal temperature reaches 165F on
an instant-read thermometer, about 10 to
12 minutes. Just before patties are done, top
Thousand Island
Burgers WITH CARAMELIZED
ONIONS & PROVOLONE CHEESE
YOU SAVE: 476 CALORIES, 42 g TOTAL FAT,
8 g SUGARS, 808 mg SODIUM
INGREDIENTS:
1 tbsp olive oil
large red onion, sliced
tsp plus
1
/8 tsp sea salt, divided
tsp fresh ground black pepper, divided
1 lb extra-lean ground turkey breast
tsp mild chile powder (such as
ancho chile powder)
tsp unsalted garlic and herb seasoning
4 -oz slices reduced-sodium
Provolone cheese
1 cup loosely packed baby spinach leaves
4 whole-wheat hamburger buns
THOUSAND ISLAND DRESSING
cup plain yogurt
3 tbsp finely diced low-sodium
kosher dill pickles
1 tbsp unsalted tomato paste
1 tbsp minced white onion
1 tsp olive oil mayonnaise
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each patty with 1 cheese slice and allow to just
melt. (NOTE: Burgers can also be prepared
in the oven under the broiler on a greased,
foil-lined baking sheet. Broil on high for about
10 minutes, flipping halfway, until cooked
through. Remove from oven, top with cheese
slices and let rest for 3 to 5 minutes.)
THREE: Meanwhile, prepare Thousand Island
dressing: In a medium bowl, combine all
dressing ingredients and stir until Sucanat has
dissolved, about 1 minute. Divide spinach,
caramelized onions, patties and dressing
among buns.
Nutrients
*
: THEN AND NOW
NOW THEN
Nutritional
Facts
Compared with a traditional burger
with Thousand Island dressing**:
*Serving size is 1 burger
** The burger used for comparison is the
Griddle Burger with 18,000 Island Dressing
and Quick Pickles from foodnetwork.com
Calories 940 464
Total Fat (g) 57 15
Sat. Fat (g) 20 6
Carbs (g) 47 42
Fiber (g) 3 7
Sugars (g) 12 4
Protein (g) 55 43
Sodium (mg) 1,361 553
Cholesterol (mg) 186 81

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eat smart // complements
Strawberries
FUNCTION: Stroke risk management
HOW THEY WORK: Perhaps the only thing sweeter
than a peak-of-summer strawberry is the news that the
red fruits high levels of vitamin C can help reduce your
risk of stroke specifically, blood vessel ruptures inside
the brain as French researchers announced at the 2014
meeting of the American Academy of Neurology. Their
findings werent just limited to strawberries, though
the study also found that other forms of vitamin C,
such as citrus fruits, peppers and broccoli, can also help
ward off your stroke risk.
TRY THEM: Straight off the organic vine! Try CEs Mega
Berry Antioxidant Spinach Salad or Strawberry Coconut
Crisp from cleaneatingmag.com.
Seaweed
FUNCTIONS: Anti-inflammatory, weight management,
cancer risk reduction and healthy thyroid function
HOW IT WORKS: Long gone are the days when seaweed
was a just a beach-time bother. Today, studies show that the
fiber in the edible algae can help curb obesity while its iodine
can help maintain a healthy thyroid, spurring the sales of
everything from seaweed chips and powders to dried seaweed
salads and kelp sea seasonings. Meanwhile, a 2013 University
of Florida study indicated that sea lettuce may be able to fend
off prostate cancer and inflammatory diseases thanks to its
antioxidant-rich compounds.
TRY IT: Further studies
are needed on seaweed
dosages for reducing cancer
risk, but adding a serving
or two of seaweed to your
daily diet can help increase
fiber, minerals and vitamins
without adding excess
amounts of iodine.
Summers Bounty
Seasonal Benefits
for Your Body
3j DRcRY Ef
1
2
Saltwater
FUNCTIONS: Skin health,
energy and digestive health
HOW IT WORKS: With oceans
making up 71% of the earths surface,
they must be doing some good, right?
In more ways than one: Research
shows that swimming in saltwater
can soothe skin rashes, thanks to a
protective barrier it creates. In one
study from the Journal of Investigative
Dermatology, researchers found that
bathing in Dead Sea salt with
5% magnesium chloride can increase
skin hydration while decreasing
inflammation. Other studies have
shown that Epsom salts made
with magnesium and sulfate
may help reduce bloating and
improve digestion.
TRY IT: If you cant get to the seaside,
look for bath salts containing Dead Sea
salt or magnesium chloride. Or you can
soak in 2 to 3 cups of Epsom salts for
10 to 12 minutes next time you want a
relaxing bath.
3
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Sunshine FUNCTION: Mental health
HOW IT WORKS: One more reason to get your daily dose of vitamin D:
It may boost your brainpower, slow the rate of multiple sclerosis (MS) and
reduce harmful neurologic activity. An international team of researchers
led by Alberto Ascherio, MD, from the Harvard School of Public Health,
wrote in the March 2014 edition of JAMA Neurology that people with
MS symptoms and low vitamin D levels of less than 50 nanomoles per
liter are more likely to develop brain lesions and deteriorate faster than
people with higher vitamin D levels. People with Parkinsons disease and
high vitamin D levels are also sharper and happier than those with low
levels, according to a December 2013 report published in the Journal of
Parkinsons Disease.
Sand FUNCTIONS: Exfoliation and fitness
HOW IT WORKS: You already know that the exfoliating particles in sand can help scrub away dirt
and dead skin cells just witness the array of products containing the stuff on beauty-store shelves.
Researchers from the University of Porto in Portugal and GeoBioTec University of Aveiro have even
proven that biogenic carbonate sand can make us look more youthful and renewed. And recently,
a December 2013 study in The Journal of Strength and Conditioning Research revealed that running
on sand can help make you faster and more fit.
TRY IT: Next time youre at the beach, do six sprints of 20 meters each and gently exfoliate your skin
with sand from the ocean floor the next time you go for a dip.
HOW THEY WORK: The
skinny on fatty fish? They may
help protect your brain cells,
reveal researchers in a January
2014 Neurology study. The
study found that the omega-3
fatty acids found in fish oils are
associated with higher brain
volumes, indicating that the
nutrient may help slow down
the loss of brain cells.
TRY THEM: Spend the summer
eating oily fish such as sardines,
herring, tuna and salmon, at least
twice a week. And skip the deep-
fried stuff sold at seaside stands.
If youre supplementing, study
researchers recommend taking two
fish oil capsules per day that contain
between 500 to 1,000 milligrams of
both eicosapentaenoic acid (EPA)
and docosahexaenoic acid (DHA).
TRY IT: Taking in 10 to 15 minutes of sunshine three times per week is enough
to produce what your body needs for vitamin D, says the National Institutes of
Health. If youre using supplements, take at least 400 international units (IU)
daily, the amount used to help prevent MS and also the baseline amount to
help thwart other diseases such as osteoporosis.
4
7
5
6 Black
raspberries
FUNCTION: Cancer risk
reduction
HOW THEY WORK: Black
raspberry may pale next to
vanilla when it comes to North
Americans favorite flavors
of ice cream (vanilla still tops
chocolate and butter pecan,
according to the International
Ice Cream Association), but
its the berry and not the bean
that may slow the rate of
cancer. In a 2009 study, Ohio
State University researchers
found that the combination
of vitamins, minerals, phenols
and phytosterols in freeze-
dried black raspberries
altered cancer-related genes in
animal studies and helped to
restore normal activity in the
animals' genes.
TRY THEM: While further
human studies are needed, try
freeze-dried black raspberries
in their natural form or in
capsules or powders, which
concentrate the anticancer mix
of preventative agents by about
10 times, reported the studys
scientists.
Fish oils FUNCTION: Brain Power
Ditch the mile-long grocery list these
decadent dinners only require 5 ingredients,
plus a few kitchen staples, for your easiest
and quickest meal prep yet.
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RECIPES BY DINA CHENEY, PHOTOGRAPHY BY GIBSON & SMITH
Ingredient
Meals
Amazing

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White Wine &
Clam Linguine
(See recipe p.48)
TOTAL TIME: 30 MINUTES (PLUS MARINATING TIME).
Savory flank steak marinated in a sweet-
and-sour sauce tops fresh leaf lettuce, juicy
mango and crunchy cashews, while an Asian-
style vinaigrette brings it all together for a
delectable meal. Fresh cilantro leaves, red
onion or sprouts are all delicious additions if
you have them on hand. This recipe uses the
broiler to cook the steak, but a grill would
work equally well.
INGREDIENTS:
cup plus 2 tbsp fresh lime juice,
strained, divided
1 lb flank steak, trimmed
7 cups green leaf lettuce (cored, rinsed,
dried and torn into bite-size pieces)

1
/3 cup peeled and diced mango
or pineapple
1 oz unsalted cashews (about 16),
lightly toasted
KITCHEN STAPLES
2 tbsp reduced-sodium soy sauce, divided
4 tsp raw honey, divided
Olive oil cooking spray
1 tsp safflower oil
Fresh ground black pepper, to taste
INSTRUCTIONS:
ONE: To an extra-large resealable plastic
bag, add cup lime juice, 1 tbsp soy
sauce and 1 tsp honey. Add steak,
seal bag and set aside to marinate at
room temperature for 15 minutes.
TWO: Meanwhile, set an oven rack
about 8 inches beneath broiler and
preheat broiler to high. Place a broiler
pan on top of a baking sheet and mist
broiler pan with cooking spray. Transfer
steak to broiler pan and broil for 5 minutes.
Carefully turn over and broil for another
5 minutes for medium-rare or another
7 minutes for medium. Transfer to a cutting
board, cover with foil, and let rest for
5 minutes. With a serrated knife, thinly cut
steak against the grain. Spoon any juices
from cutting board over steak.
THREE: Meanwhile, to a large bowl, add
remaining 2 tbsp lime juice, remaining
1 tbsp soy sauce, remaining 2 tsp honey,
oil and 1 tsp water; whisk well. Add lettuce
and mango and toss well. Divide among
serving plates and top each with steak
and cashews. Sprinkle pepper over top.
NUTRIENTS PER SERVING ( OF SALAD
AND 1 TBSP DRESSING):
CALORIES: 249, TOTAL FAT: 11 g, SAT. FAT: 3.5 g, MONOUN-
SATURATED FAT: 5 g, POLYUNSATURATED FAT: 2 g,
CARBS: 12 g, FIBER: 1 g, SUGARS: 8 g, PROTEIN: 25 g,
Asian Beef &
Mango Salad
WITH CASHEWS
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Black Bean & Sweet
Potato Burgers
WITH AVOCADO MASH & CHILE FRIES
(See recipe, p. 48)
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Roasted Red Pepper &
RicottaStuffed Chicken Roulades
WITH LEMON BUTTER SAUCE & CAULIFLOWER PURE
Creamy ricotta cheese adds decadence to these
no-fuss, rolled-up chicken breasts. A smooth
cauliflower pure and a buttery, lemony sauce
will make this dish a dinner-party favorite. For
extra color, garnish with finely chopped fresh
parsley or oregano leaves.
INGREDIENTS:
4 cups cauliflower florets
(about
2
/3 of a head)
Zest of 1 lemon plus 2 tsp juice, divided
4 4-oz chicken breasts, each cut
crosswise into 2 thin pieces
cup ricotta cheese
cup jarred roasted red bell peppers,
drained and sliced
KITCHEN STAPLES
2 tbsp organic unsalted butter, divided
tsp sea salt, divided
2 tbsp plus 1 tsp white whole-wheat
flour, divided

1
/3 cup low-sodium chicken stock
INSTRUCTIONS:
ONE: Preheat oven to 400F. Fill a medium
saucepot with 1 inch water and bring to a boil
on high. Fit with a steamer basket and add
cauliflower to basket; cover and steam until
very tender, about 7 minutes. Transfer to a
food processor, adding cup hot water
from pot, 1 tbsp butter, zest of 1 lemon,
tsp lemon juice and tsp salt. Pure until
smooth, about 30 seconds. Set aside.
TWO: Meanwhile, line up chicken on a
cutting board and spread ricotta evenly
over 1 side of each piece of chicken. Sprinkle
peppers evenly over ricotta. Roll up and
secure each piece with 1 to 2 toothpicks.
Sprinkle remaining tsp salt evenly over
chicken. Transfer 2 tbsp flour to a medium-
sized shallow bowl and dredge chicken in
flour, shaking off excess. Mist a medium skillet
with cooking spray and heat on medium. Add
chicken and cook for about 6 minutes, turning
over halfway, until golden brown on both
sides. Mist a large baking sheet with cooking
spray, then carefully transfer chicken to
sheet and bake until cooked through, about
10 minutes. (NOTE: Internal temperature
should register 165F when tested with an
instant-read thermometer.) Carefully remove
toothpicks and slice crosswise into rounds.
THREE: Meanwhile, to a small heavy
saucepot, add stock and bring to a simmer
on medium-high. In a small bowl, whisk
together remaining 1 tsp flour and 2 tsp
lemon juice until smooth. Add to stock
along with remaining 1 tbsp butter.
Simmer for 2 minutes, until smooth
and thickened. Divide cauliflower and
chicken among serving plates and top
chicken with sauce.
NUTRIENTS PER SERVING (2 ROULADES,
CUP CAULIFLOWER, OF SAUCE):
CALORIES: 280, TOTAL FAT: 13 g, SAT. FAT: 7 g, MONO-
UNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 10.5 g, FIBER: 3 g, SUGARS: 2 g, PROTEIN: 29.5 g,
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Sprinkle these crowd-pleasing quesadillas with
thinly sliced green onion or finely chopped
fresh cilantro leaves. For variation, try black or
white beans instead of pinto beans.
INGREDIENTS:
8 oz ground chicken
1 15-oz BPA-free can unsalted
pinto beans, drained and rinsed
4 6- to 8-inch whole-wheat tortillas

1
/3 cup shredded Mexican-style cheese
blend, Monterey Jack or cheddar cheese
cup plain Greek yogurt
KITCHEN STAPLES
tsp chile powder
tsp sea salt
1 tbsp unsalted tomato paste
1 tbsp raw honey
INSTRUCTIONS:
ONE: Mist a medium skillet with cooking
spray and heat on medium. Add chicken,
beans, chile powder and salt, and saut
until chicken is no longer pink and cooked
through, about 6 minutes. Add tomato paste
and honey and cook for 1 more minute.
TWO: On a work surface, place tortillas
and divide chicken mixture among them,
spooning mixture onto one half of each
tortilla. Top chicken mixture with cheese.
Fold each tortilla over. Wipe out skillet,
mist again with cooking spray and heat
on medium-high. Working in batches, add
quesadillas and cook until golden brown
on both sides and cheese has melted,
turning halfway, about 3 minutes per side.
Serve with yogurt.
NUTRIENTS PER SERVING (1 QUESADILLA AND
1 TBSP YOGURT):
CALORIES: 290, TOTAL FAT: 11 g, SAT. FAT: 4 g, MONOUN-
SATURATED FAT: 4.5 g, POLYUNSATURATED FAT: 2 g,
Improve Your Life:
Keep your ticker healthy with pinto beans! These versatile beans are not only rich
in heart-healthy fber, but they also boast both folate and magnesium. Folate is a
B vitamin that helps break down the amino acid homocysteine in the body, the
buildup of which can be a factor in cardiovascular disease. The mineral magne-
sium helps to relax the bodys blood vessels, thereby improving blood fow.
Chile Chicken & Pinto
Bean Quesadillas
WITH CHEESE & GREEK YOGURT
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Black beans add a delicious punch of protein
to these meatless burgers while sweet potato
gives them a subtle sweetness. Spicy oven fries
and a zesty avocado mash round out the meal.
INGREDIENTS:
2 1-lb sweet potatoes (NOTE: First
potato cut into -inch-thick, 2-inch-
long sticks; second potato left whole,
then poked and baked until tender.)
1 15-oz BPA-free can unsalted black
beans, rinsed and drained
cup plus 1 tbsp finely chopped
fresh cilantro leaves, divided
1 avocado
Zest of 1 lime plus 1 tsp juice
KITCHEN STAPLES
1 tbsp safflower oil, divided
1 tsp chile powder, divided
cup whole-wheat panko bread crumbs
or regular bread crumbs, divided
1 large egg, beaten
INSTRUCTIONS:
ONE: Preheat oven to 400F. Line a large
baking sheet with parchment paper. In a
medium bowl, toss sweet potato sticks
with 1 tsp oil, tsp chile powder and
tsp salt. Transfer to sheet and bake
until tender, about 20 minutes (TIP: If
time allows, add an extra 5 to 10 minutes
for potatoes to get extra-crispy.)
TWO: Scoop out 1 cup flesh from
baked sweet potato and transfer to a
medium bowl. Add beans, cup cilantro,
remaining tsp chile powder and tsp
salt, cup panko and egg, then mash
well with a potato masher. Form into
4 -inch-thick patties and indent each
one in the center with your fingers so
patties cook evenly. Transfer remaining
cup panko to a plate and dredge patties
in panko. Brush a medium nonstick skillet
with remaining 1 tsp oil and heat on
medium. Add patties and cook for about
8 minutes, flipping halfway, until both
sides are golden brown.
THREE: Meanwhile, in a small bowl,
mash avocado with remaining 1 tbsp
cilantro, lime zest and juice. Serve each
patty topped with avocado mash and
with fries alongside.
NUTRIENTS PER SERVING (1 BURGER WITH
OF MASH AND FRIES):
MONOUNSATURATED FAT: 6 g, POLYUNSATURATED
FAT: 4 g, CARBS: 57 g, FIBER: 15 g, SUGARS: 10 g, PRO-
TEIN: 13 g, SODIUM: 376 mg, CHOLESTEROL: 47 mg
Black Bean & Sweet Potato Burgers
The simple yet sophisticated flavors of butter, white
wine, garlic and tomatoes elevate this clam linguine
to an indulgent summer meal. Steamed broccoli rabe
makes a great side for this dish.
INGREDIENTS:
8 oz whole-wheat linguine
24 littleneck clams (about 3 lb), rinsed and
scrubbed (NOTE: Opt for fresh, untreated clams
as they are lower in sodium. Discard any clams
with broken shells or ones that are open and do
not close when tapped.)
cup dry white wine (such as Sauvignon Blanc)
cup clam juice or fish stock
cup plus 1 tbsp minced fresh flat-leaf
parsley, divided
KITCHEN STAPLES
2 tbsp organic unsalted butter, divided
1 tbsp minced garlic (about 3 cloves)

1
/8 red pepper flakes
cup unsalted jarred or boxed diced tomatoes
INSTRUCTIONS:
ONE: Cook pasta according to package directions
using tsp salt. Drain.
TWO: Meanwhile, in a Dutch oven on medium,
melt 1 tsp butter. Add clams, garlic and pepper
flakes, and saut until garlic is just fragrant, about
1 minute. Add tomatoes, wine, clam juice, cup
parsley and remaining tsp salt and increase heat
to medium-high and bring to a simmer. Cover and
cook just until clams open, about 10 minutes.
(NOTE: To avoid overcooking, start checking clams
after 8 minutes and remove them as they open,
transferring to a bowl.)
THREE: Discard any unopened clams and stir
cooked clams back into Dutch oven. (NOTE: If
desired, remove clams from their shells and discard
shells.) Stir in remaining 1 tbsp plus 2 tsp butter and
pasta and toss well. Divide mixture among serving
bowls and garnish with remaining 1 tbsp parsley.
MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 1 g,
White Wine &
Clam Linguine
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Easy and Lobster arent two words you normally hear together.
But were doing the unexpected with these 4 effortless lobster recipes
theyre all mouthwatering, delicious and ready in 30 minutes or less.
Were also sharing our top tips for the best ways to purchase and prepare
lobster meat to make your lobster dinner a cinch!
LOBSTER
LUSCIOUS
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BY JO LUSTED, PHOTOGRAPHY BY GIBSON & SMITH
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LOBSTER
GARLIC HERB
ZUCCHINI
NOODLES WITH
LOBSTER
(See recipe, p. 59)
Simple enough for a quick weeknight meal but
still impressive enough for a patio party, these
vibrant and scrumptious tacos have 3 different
inspired toppings. Oh, and did we mention
these only take 20 minutes to make?
INGREDIENTS:
2 green onions, thinly sliced
1 cup peeled and diced jicama
1 cup frozen corn (cooked, cooled
and drained)
cup fresh lime juice, divided
Sea salt and fresh ground black
pepper, to taste
3 cups thinly sliced red cabbage
a third medium bowl, mash avocado to a
chunky consistency; mix in cilantro and
remaining 2 tsp lime juice.
TWO: Divide avocado, jicama mixture,
cabbage and lobster among tortillas.
NUTRIENTS PER SERVING (2 TACOS):
CALORIES: 318, TOTAL FAT: 10 g, SAT. FAT: 1.5, MONOUN-
LOBSTER TACOS
WITH JICAMA, CORN, CABBAGE & AVOCADO TOPPINGS
1 avocado, peeled and pitted
cup lightly packed coarsely
chopped fresh cilantro
2 cups coarsely chopped cooked and
cooled lobster meat (about 10 oz)
8 6-inch soft corn tortillas, warmed
INSTRUCTIONS:
ONE: Prepare toppings: In a large bowl,
combine onions, jicama, corn and 2 tbsp
lime juice. Season with salt and pepper. In a
second large bowl, toss cabbage with 4 tsp
lime juice and season with salt. In
LOBSTER
How to Buy and Cook Lobster
The quickest, though most expensive way, to purchase lobster is to buy the
vacuum-packed cooked, shelled and chilled meat (if using frozen, defrost overnight
in the refrigerator). But buying lobster in the shell isnt difficult once you know what
youre doing. Here, we give you the rundown on cooking your own live lobster,
buying cooked whole lobster and buying and cooking lobster tails.
HOW TO BOIL LIVE LOBSTER
The yield on a lobster is relatively small when
purchased live in the shell. You will get about
20 to 25% meat by weight for each lobster.
To get 1 to 1 pounds of cooked lobster
meat, you will need about 4 to 6 pounds of
live lobster.
LIVE LOBSTER
YIELDS 1 TO 1 LB LOBSTER MEAT.
INGREDIENTS:
Sea salt
4 live lobsters, about 1 lb each
INSTRUCTIONS:
ONE: Fill a 16-qt stockpot three-quarters full
of water and add 1 to 2 tbsp sea salt per liter
of water added. (NOTE: Water should taste
as salty as sea water.) Bring to a full rolling
boil on high.
TWO: Carefully grasp 1 lobster by the back
and plunge headfirst into water. Repeat with
a second lobster. Cover and return to a boil.
(NOTE: You will need to cook in batches,
unless you have a larger pot. A 16-qt pot can
hold 2 lobsters at a time.)
THREE: Once water returns to a boil, start
your timer. Reduce heat to medium-high
and cook lobster for 10 minutes for the first
pound and 1 minute for each additional
4 oz after that, about 12 minutes for a 1-lb
lobster. When the lobster turns bright red
and a leg can be pulled away easily when
twisted, the lobster is done. Repeat with
remaining lobster, allowing water to come
to a boil in between each addition of lobster.
Allow lobster to cool for about 10 minutes,
until cool enough to handle.
HOW TO BUY COOKED WHOLE LOBSTER
Look for cooked lobster with no fishy odor.
The tail should be curled and firm (if tail is
straight and floppy, the lobster was not alive
before cooking; do not buy). You may also ask
your fishmonger to steam the lobster for you.
Refrigerate if not using immediately, then
crack when ready to use.
HOW TO BUY LOBSTER TAILS
There are two types of lobster: cold- and
warm-water lobster. Cold-water lobsters are
commonly found off the coasts of Maine,
Australia, New Zealand and South Africa
while warm-water lobsters are mainly from
Florida, the Caribbean and Latin America.
Cold-water lobster is more tender and has
brighter meat and a cleaner flavor. While
warm-water lobster tails tend to be cheaper,
there is also a higher chance of them going
bad signs of this are a mushy tail after
theyve been cooked or an odor of ammonia.
If you notice any of these signs, do not eat
the tails.
Before purchasing, look at the cut end of
the tail for discoloration in the flesh as black
spots indicate improper handling. And, if the
tail has a grayish color or any yellowing in
the meat, do not buy it. Your fishmonger is a
great resource to help identify these signs.
HOW TO BOIL LOBSTER TAILS
Tails are most often sold frozen, so be sure to
defrost for 8 to 10 hours in the fridge or defrost
under cold water for 30 minutes to 1 hour,
changing the water every 15 minutes or so. Fill
a 4-quart saucepan with water and add 4 6- to
8-ounce tails. Boil lobster tails for about 6 to
8 minutes until meat is firm, opaque and shells
are bright red (about 1 minute for every ounce),
then allow to cool slightly and remove shell
from tails as instructed in our step-by-step
guide on page 56.
HOW TO GRILL LOBSTER TAILS
Preheat greased grill to medium-high.
Defrost tails, as described above, and cut in
half lengthwise through the shell to expose
meat. Mist tail meat with olive oil cooking
spray and grill for about 5 minutes per side
until meat is firm, opaque and shells are
bright red. Allow to cool slightly, then lift
the meat from the shell.
For step-by-step
instructions on how to
extract lobster meat
from the shell, check out
our guide on page 56.
CRISPY
BAKED
LOBSTER
BITES
LOBSTER
(See recipe, p. 58)
PORTOBELLO,
ASPARAGUS &
LOBSTER NACHOS
(See recipe, p. 58)
LOBSTER
A Step-by-Step Guide to Extracting Lobster Meat:
1
3
5
2
4
6
EQUIPMENT: You'll need a chopstick or thin skewer, lobster
cracker, kitchen shears, cutting board and rolling pin.
Remove rubber bands from claws. Twist to remove knuckles and
claws away from the body in 1 piece.
Separate claws from knuckles by twisting.
Gently crack the pincher away from the claw and pull away.
Using a lobster cracker, crack the claws. Remove meat from claws. Next, use kicthen shears to cut open
shells of knuckles and remove meat.
7
9
11
8
10
12
Separate the tail from the body by twisting it off. Looking
inside the body, you may see two things, the green tomalley
(liver) that may be eaten or discarded. If you have a female
lobster, you may see bright red roe, or lobster eggs (if its
black its not cooked; it must be steamed until red).
Grasp the tail and bend the flippers back until they snap;
they can be removed or left attached.
Using kitchen shears, cut through the underside of the shell. Pull tail meat out, prying apart shell as necessary. (Or, if
you've removed the flippers, use a chopstick to push meat
out.) On a cutting board, cut along top of lobster tail to pull
out dark brown digestive tract, similar to deveining shrimp.
Remove meat from the body (optional, works best for lobsters
over 2 pounds in size). Grasp legs and inner section of body
and separate the back of the shell from the legs (rip off the
bottom belly shell and detach it from the top shell). In
larger lobsters, there will be a bit of meat between the
shell and the body.
Break off each leg individually. You can either suck out the
meat, or using a small rolling pin, roll from the foot end of the
leg towards the opening to squeeze out the meat.
To eat or not to eat?
The green tomalley, or liver, is considered a
delicacy. However, it tends to have a higher
level of toxins that may cause
illness if consumed in high amounts.
Ultimately, whether to eat it or not is
a personal preference.
CRISPY BAKED
LOBSTER BITES
WITH KALE & CREAM CHEESE
MAKES 18 BITES. HANDS-ON TIME: 20 MINUTES.
Creamy, zesty and filled with good-for-you
greens, these lobster bites are the ultimate
summer appetizer or snack. Serve with a
warmed all-natural jarred tomato sauce on
the side for dipping. For a kick of heat, try
adding a pinch of ground cayenne pepper
to the mixture.
INGREDIENTS:
2 thinly sliced green onions
1 cups whole-wheat panko
bread crumbs, divided
cup frozen kale or spinach, thawed,
drained and squeezed of excess water
1 cup shredded mozzarella cheese

1
/3 cup cream cheese, room temperature
3 tbsp coarsely chopped fresh dill
1 cups finely chopped cooked and
pepper, to taste
INSTRUCTIONS:
ONE: Position oven rack in top third of
oven and preheat broiler to high. In a large
bowl, combine onions, cup panko, kale,
mozzarella, cream cheese, dill and lemon
juice. Fold in lobster, then season with salt
and pepper.
TWO: To a shallow dish, add remaining
cup panko. Scoop lobster mixture into
2 tbsp portions. Dip each into panko, lightly
pressing to form rounded patties about
-inch thick. Transfer to a large parchment-
lined baking sheet and mist tops with
cooking spray.
THREE: Broil for about 6 minutes, until
golden brown, checking often. Using a
spatula, gently flip over, mist with cooking
spray and broil for an additional 4 minutes,
until golden and heated through. (NOTE:
If browning too quickly, adjust oven to
bake setting at 425F and cook for about
10 minutes, turning once.)
NUTRIENTS PER SERVING (1 BITE):
FIBER: 1 g, SUGARS: 0.5 g, PROTEIN: 4.5 g, SODIUM:
122 mg, CHOLESTEROL: 24 mg
PORTOBELLO,
ASPARAGUS &
LOBSTER NACHOS
Youve never had nachos like these before
finger-licking lobster is combined with grilled
Portobello mushrooms and asparagus, then
topped with a combination of mozzarella and
Brie cheese for the ultimate decadence.
Try adding chopped fresh rosemary to the
mushroom marinade if you have some on
hand. For an added punch of nutrition, try
tossing 2 cups baby arugula and 2 table-
spoons fresh lemon juice. Once the nachos
come out of the oven, pile arugula on top of
the nachos and serve.
INGREDIENTS:
3 tbsp balsamic vinegar
2 tsp olive oil
Sea salt and fresh ground pepper,
to taste
3 large Portobello mushrooms,
stemmed
10 stalks asparagus, trimmed
8 cups tortilla chips (NOTE: Opt for a
LOBSTER
to crank long strands that resemble
spaghetti noodles. (NOTE: Always read
the directions for your spiral maker as
directions may vary by brand.) In a bowl,
toss noodles with
1
/4 tsp salt and transfer
to a colander for about 15 to 20 minutes to
drain excess water.
TWO: Meanwhile, in a large bowl,
combine lemon zest, garlic, dill and
parsley. Add oil and lemon juice and mix
until combined.
THREE: Arrange noodles on a large tray
lined with a clean, dry towel. Cover with a
second towel and gently pat to absorb any
excess water. Add noodles to bowl with
herb mixture and toss gently to combine.
Season with pepper and additional salt.
Transfer to a serving bowl and top with
tomatoes and lobster. (NOTE: Lobster
can be added in at room temperature
or chilled.)
NUTRIENTS PER SERVING (1 CUPS):
VITAMIN C STAR:
This dish is a vitamin C powerhouse lemon,
zucchini, tomatoes and parsley are all rich in
this water-soluble vitamin. In addition to its
immune-boosting properties, vitamin C is
also necessary for making collagen, a protein
that is one of the main building blocks of our
bones and skin.
GARLIC HERB
ZUCCHINI NOODLES
WITH LOBSTER
Homemade zucchini noodles and succulent
lobster are tossed with a medley of fresh
herbs, lemon and garlic for a crisp and
vibrant meal. We call for a spiral maker to
make the noodles, but if you dont have one, a
julienne peeler will work too. Top with grated
Parmesan cheese if you have some on hand.
INGREDIENTS:
4 zucchini, trimmed

1/
4 tsp sea salt, plus additional to taste
1 lemon, zested and juiced, divided
1 clove garlic, minced
cup lightly packed coarsely chopped
fresh dill
cup lightly packed coarsely chopped
fresh flat-leaf parsley
3 tbsp olive oil
Fresh ground black pepper, to taste
2 cups multicolored baby
tomatoes, halved
INSTRUCTIONS:
ONE: Working 1 piece at a time, secure
zucchini into spiral maker and turn
brand without additives or preserva-
tives such as Way Better Snacks Simply
Unbeatable Blue Tortilla Chips or Way
Better Snacks Simply Sunny Multi-Grain
Tortilla Chips.)
1 cups shredded mozzarella cheese

2
/3 cup diced Brie cheese (about 3 oz)
3 Roma tomatoes, seeded and diced
INSTRUCTIONS:
ONE: Preheat oven to 400F. In a large bowl,
combine vinegar and oil, then whisk in
2 tbsp water. Season with salt and pepper.
Place portobellos in a bowl and pour
marinade over top, tossing to coat. Allow to
stand for 10 minutes, turning occasionally.
TWO: Preheat a grill to medium-high.
Place portobellos onto grill, gill side down,
and cook for about 5 minutes, reserving
marinade. Add asparagus to marinade
and toss to coat. Flip mushrooms over and
cook for an additional 3 minutes, until
tender. Add asparagus to grill, discard
marinade and cook for about 1 minute,
until just tender-crisp. (TIP: Be careful not
to overcook as asparagus will cook more
in the oven.) Cool vegetables to room
temperature. Finely dice portobellos and
cut asparagus into -inch chunks.
THREE: Arrange tortilla chips in a single
layer on a large parchment-lined baking
sheet. Top with mozzarella, portobellos,
asparagus, lobster, Brie and tomatoes.
Bake for 10 minutes until cheese is melted
and lobster is heated through.
NUTRIENTS PER SERVING (1/8 OF NACHOS):
SATURATED FAT: 7.5 g, POLYUNSATURATED FAT: 1.5 g,
THYROID SUPPORT:
Lobster is a rich source of iodine, a trace min-
eral that is necessary for the production of thy-
roid hormones, thyroxine (T4) and triiodothy-
ronine (T3). Thyroid hormones are responsible
for controlling our bodys metabolism.
W
hether you're a teetotaler or you indulge
in the odd alcoholic bevvy, these refreshing
sum
m
er drinks are too good to pass up!
BY JO LUSTED,
PHOTOGRAPHY BY MAYA VISNYEI
recipes
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Strawberry
Rhubarb
Daiquiri
Stone Fruit
& Ginger
White
Sangria
Sweet, fruity drinks are a great complement
to grilled meats and vegetables as they help
balance smoky flavors.
- Chef Jo Lusted, Clean Eating's Resident Chef
recipes
Mango Mint
Iced Green
Tea
Coconut
Cucumber
Limeade
BONUS BEVVIES:
Weve got a few mocktails to quench your thirst at
cleaneatingmag.com/julyaugust-2014 and we bet
theyd be just as good with a swig of the good stuf.
Tangy, refreshing cocktails
with fresh herbs or cucumber
are perfect pairings for Asian-
or Mexican-inspired fare.
They also work well with
spicy or rich, creamy dishes.
- Chef Jo Lusted
Mango Mint Iced
Green Tea
TOTAL TIME: 15 MINUTES (PLUS COOLING
AND CHILLING TIME).
Take your iced green tea to the tropics
with the exotic taste of mangos and
cooling mint leaves.
INGREDIENTS:
10 green tea bags
12 large sprigs mint, divided
2 mangos, peeled, pitted and
cut into chunks
8 oz vodka, optional
INSTRUCTIONS:
ONE: In a large heat-proof pitcher,
steep tea in 8 cups hot (not boiling)
water for about 2 to 3 minutes. Carefully
remove tea bags, gently squeezing, then
discard. Set tea aside to cool to room
temperature. Add 4 mint sprigs to tea.
Cover and refrigerate for at least 3 hours.
TWO: Meanwhile, prepare mango
pure: To a blender, add mango and
cup water; pure until smooth, adding
1 tbsp more water at a time until pure
is a pourable consistency. Transfer to
a resealable container, then cover and
refrigerate until needed.
THREE: Before serving, remove mint
from tea and discard. Divide mango
pure among glasses, add 1 oz vodka (if
using) and 1 mint sprig to each glass. Fill
glasses with ice and top with green tea.
CARBS: 9 g, FIBER: 0 g, SUGARS: 8 g, PROTEIN: 0.5 g,
Strawberry
Rhubarb Daiquiri
TOTAL TIME: 20 MINUTES (PLUS COOLING TIME).
Youll be toasting to your health with this
delicious, fruity beverage thats antioxi-
dant-packed and chock-full of vitamin C.
INGREDIENTS:
4 stalks fresh rhubarb, trimmed and
chopped into 1-inch pieces
Juice of 1 navel orange
2 to 3 tbsp raw honey, or to taste
10 strawberries, stemmed and halved,
plus 4 additional strawberries for
garnish, sliced halfway through
center from bottom

1
3 cup unsweetened pomegranate juice
cup fresh lime juice, plus 4 thin lime
wheels for garnish
4 oz rum, optional
INSTRUCTIONS:
ONE: To a medium saucepan, add
rhubarb, orange juice and honey; cover
with 1 cups water. Bring to a boil then
reduce heat to medium-low and simmer
for about 8 minutes, stirring frequently.
Remove from heat and set aside to
cool to room temperature. Transfer to a
blender and pure. Press rhubarb mixture
through a fine mesh strainer with a spoon
or ladle, discarding any solids. (MAKE
AHEAD: Prepare up to 24 hours in
advance; cover and refrigerate.)
TWO: To blender, add rhubarb pure,
10 strawberries, pomegranate juice, lime
juice, rum (if using) and 2 cups ice. Pulse
until slushy and coarse in consistency,
adding additional ice as needed. Divide
among glasses and garnish each glass
with 1 strawberry and 1 lime wheel.
CALORIES: 82, TOTAL FAT: 0.5 g, SAT. FAT: 0 g,
Stone Fruit &
Ginger White
Sangria
TOTAL TIME: 30 MINUTES
(PLUS CHILLING TIME).
Take advantage of the seasons best peach-
es, plums and cherries to make this Spanish-
inspired drink. For maximum flavor, allow it
to chill overnight and simply add ginger ale
and sparkling water before serving.
INGREDIENTS:
Juice of 2 navel oranges
Juice of 1 lemon
24 sweet cherries, stemmed and pitted
(TIP: Frozen and thawed can work too.)
1 peach, pitted and sliced
1 red plum, pitted and sliced
1 4-inch piece ginger, peeled and
thinly sliced
1 cups unsweetened white grape
juice or dry white wine
3 cups all-natural organic ginger ale
(TRY: Santa Cruz Organic Ginger Ale)
2 cups sparkling water
INSTRUCTIONS:
ONE: In a large pitcher, combine orange
juice, lemon juice, cherries, peach, plum,
ginger and grape juice, stirring gently.
Cover and refrigerate for at least 1 hour
or overnight.
TWO: To serve, add ginger ale and
sparkling water and pour over ice.
NUTRIENTS PER SERVING (1
3
4 CUPS):
Coconut
Cucumber
Limeade
Light and thirst-quenching, this summer
sip is made with electrolyte-rich coconut
water to keep you hydrated on a hot
summers day.
INGREDIENTS:
Juice of 4 limes
1 English cucumber, halved, seeded
and chopped, plus 4 thin cucumber
wheels for garnish
2 cups unsweetened coconut water
cup raw honey, or to taste
4 oz rum or gin, optional
INSTRUCTIONS:
In a blender, combine lime juice, chopped
cucumber, coconut water, 2 cups ice,
honey and rum (if using) and pulse until
smooth. Serve over ice and garnish each
glass with 1 cucumber wheel.
recipes
6 4 Clean Eating JULY/AUGUST 2014
Luscious, juicy stone fruit are at their peak now,
and weve grilled them to perfection to bring out
their sweet flavors. Fresh cherries, basil and
crme anglaise, made from coconut milk, add a
rich, grown-up flavor to this 25-minute dessert.
RECIPE BY JO LUSTED, PHOTOGRAPHY BY GIBSON & SMITH
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Grilled Stone
Fruit Salad
WITH COCONUT CRME ANGLAISE
TOTAL TIME: 25 MINUTES (PLUS CHILLING TIME).
Serve fruit warm off the grill, or grill them in
advance and serve at room temperature.
INGREDIENTS:
1 cup coconut milk
1 vanilla bean, split (TIP: If you dont have
a whole vanilla bean, substitute with 2 tsp
pure vanilla extract.)
2 tbsp organic evaporated cane juice, divided
2 large egg yolks
2 peaches, halved and pitted
2 nectarines, halved and pitted
2 plums, halved and pitted
2 cups cherries
cup coarsely torn fresh basil
INSTRUCTIONS:
ONE: In a small saucepan on medium, heat milk,
vanilla bean and 1 tbsp cane juice until just steam-
ing and small bubbles form around edges, stirring
occasionally, about 3 minutes. In a medium bowl,
whisk egg yolks with remaining 1 tbsp cane juice. Once milk
is warmed, very slowly pour milk mixture into egg mixture in
a very thin stream, whisking constantly. Stir mixture back into
saucepan and return to medium heat, stirring constantly with
a wooden spoon or spatula until steaming and thick enough
to coat the back of a spoon, about 8 to 10 minutes.
TWO: Strain mixture through a fine mesh sieve into a bowl. Us-
ing a knife, scrape any remaining vanilla out of pod and stir into
crme anglaise, discarding pod. Place plastic wrap directly on
surface and refrigerate until cold, at least 1 hour or up to 3 days.
THREE: Preheat a grill to medium-high and brush grates with
oil. Add peaches, nectarines and plums to grill, cut side down,
and grill for 3 to 4 minutes, until warm and lightly charred. Flip
and grill for about 2 minutes more. Transfer to a cutting board.
When cool enough to handle, cut each half lengthwise into
2 pieces. Drizzle crme anglaise over each serving plate and
divide peaches, nectarines and plums over top. Garnish evenly
with cherries and basil.
CALORIES: 285, TOTAL FAT: 15 g, SAT. FAT: 11.5 g, MONOUNSATURATED
FAT: 2 g, POLYUNSATURATED FAT: 1 g, CARBS: 39 g, FIBER: 4 g, SUGARS: 30 g,
PROTEIN: 5 g, SODIUM: 12 mg, CHOLESTEROL: 92 mg

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JULY/AUGUST 2014 Clean Eating 6 5
YOUR LIFE
improve
+
This crme anglaise uses velvety coconut milk as
its base which not only tastes dreamy, but also
has amazing health benefits. Coconut contains
medium-chain triglycerides, a type of fat that
is quickly burned as energy and actually helps
to boost your bodys metabolism. Coconut also
helps your body defend against pathogens as it
has antibacterial and antiviral properties.
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SUPER
STACKED
SANDWICHES
SANDWICHES
When the good ol peanut
butter and jelly sandwich just
wont cut it, reach for one of
these colossal and indulgent
sandwich creations that are
all waistline friendly.
RECIPES BY MARIANNE WREN, PHOTOGRAPHY BY GIBSON & SMITH

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Improve Your Life:
With just 313 calories, this sandwich provides
27 grams of protein an important nutrient for
muscle health as well as healthy skin and nails.
Carrots and celery also add a nutrient boost as
they both contain phenolic acids, which help
ght against oxidative damage in the body.
Buffalo Blue
Cheese Club
p. 69
Ditch the deep fryer these thin, crisp chicken
fillets made in the skillet taste even better than
the fried variety. Topped with a creamy slaw
made with cabbage, cranberries and yogurt,
this makes for a full meal in a sammie.
INGREDIENTS:

1
/3 cup plain yogurt, divided

1
/3 cup panko bread crumbs
1 6-oz chicken breast, sliced in
half crosswise
2 tsp apple cider vinegar
1 tsp pure maple syrup
2 cups shredded cabbage (Napa,
green or red cabbage)
"Fried" Chicken
& Slaw Sandwich
2 tbsp unsweetened dried cranberries
2 whole-grain buns, split
INSTRUCTIONS:
ONE: Into 2 separate shallow dishes, place
cup yogurt and panko. Dip chicken in
yogurt then dip in panko, turning to coat
both sides. Mist a large nonstick skillet with
cooking spray and heat on medium-high.
Add chicken and cook, turning once, until
golden brown and no longer pink inside,
about 7 minutes.
TWO: Meanwhile, in a large bowl, combine
remaining yogurt, vinegar and maple syrup.
Add cabbage and cranberries, tossing to
coat. Divide chicken and cabbage mixture
between buns.
SANDWICHES
NUTRIENTS PER SERVING (1 SANDWICH):
TIP: When shopping for
breads, have a look at their
weights before purchas-
ing opt for sliced breads
that are about 1 oz per
slice, and rolls and roti that
are about 1 to 2 oz each.
This will help keep your
overall calorie and sodium
content low.
Fish & Chips
On a Bun
Craving your favorite crispy fish and potato
chips? This sandwich packs both fish
and chips inside 1 sandwich, and is topped
with a rich lemon-caper sauce for the
ultimate meal experience. For added color,
add tomato slices to the sandwich if you
have some on hand.
INGREDIENTS:
2 tsp safflower oil
1 Yukon gold potato, scrubbed
and very thinly sliced
2 4-oz Pacific cod or Pacific halibut
fillets, about -inch thick
pepper, to taste
2 tsp brown rice flour
1 tbsp olive oil mayonnaise
1 tbsp capers, drained and
roughly chopped
1 tsp each grated lemon zest and
fresh lemon juice
cup fresh flat-leaf parsley leaves
2 whole-grain ciabatta buns, split
INSTRUCTIONS:
ONE: In a large skillet on medium-high,
heat oil. Working in batches, if necessary,
arrange potato slices in skillet in a single
layer. Cook, flipping once, until golden
brown and crispy, about 2 to 3 minutes
per side. Transfer to a plate and cover to
keep warm.
TWO: Sprinkle fish with salt, pepper and
flour, coating both sides. In same skillet on
medium-high, add fish and cook for 4 to
7 minutes, flipping once, until golden
brown and opaque throughout. Transfer
to a plate and cover to keep warm.
THREE: In a small bowl, combine
mayonnaise, capers, lemon juice and lemon
zest. Divide mayonnaise mixture, potatoes,
fish and parsley evenly among buns.
Buffalo
Blue
Cheese
Club
Spicy chicken breast, crunchy carrots and
celery, and a creamy blue cheese sauce
studded with chives make this club sandwich
a force to be reckoned with. Celery leaves
can make a colorful and flavorful addition to
this sandwich without adding any
additional ingredients.
INGREDIENTS:
4 oz cooked chicken breast, shredded
1 tbsp hot sauce (TRY: Tessemaes
All-Natural Hot Sauce/Wing Sauce)
cup plain yogurt
1 tbsp crumbled blue cheese
1 tbsp chopped fresh chives
4 slices whole-grain bread
2 stalks celery, julienned
1 carrot, peeled and julienned
INSTRUCTIONS:
ONE: In a medium bowl, combine chicken
and hot sauce and toss until well coated.
TWO: In a small bowl, combine yogurt, blue
cheese and chives. Toast bread until golden
and lay on a cutting board. Spread about
1 tbsp blue cheese mixture over each slice.
THREE: Top 2 slices with half of each
celery, carrot and chicken mixture;
sandwich each with remaining 2 slices
of bread. Cut each sandwich in half and
stack with a toothpick, if desired.
CALORIES: 313, TOTAL FAT: 9.5 g, SAT. FAT: 3 g, MONOUN-
SANDWICHES
What do you get when you mix East Indian
curried eggplant vindaloo with West Indian
roti? You get the ultimate, flavor-packed curry
with the convenience of a wrap. We prefer
madras-style curry powder here, though any
curry powder you have on hand will work.
If you like more heat, try adding a pinch of
cayenne along with the curry powder.
INGREDIENTS:
2 tsp safflower oil
1 small yellow onion, thinly sliced
4 Indian eggplants, cubed
(NOTE: Any type of eggplant can work
here; you will need 1 cups cubed.)
1 clove garlic, minced
1 tsp peeled and grated ginger
1 tsp garam masala
1 tsp madras curry powder
2 plum tomatoes, chopped
2 whole-wheat roti or whole-wheat
tortilla wraps
cup fresh cilantro leaves
INSTRUCTIONS:
ONE: In a large skillet on medium-high,
heat oil. Add onion and cook for about 3 to
4 minutes, stirring frequently, until onion is
softened. Add eggplant and cook, stirring
frequently, until eggplant is browned on all
sides, about 5 minutes. Add garlic, ginger,
garam masala and curry powder and cook,
stirring frequently until fragrant, about
45 seconds. Add tomatoes and cook until
they begin to soften, about 2 minutes.
Add cup water, reduce heat to medium-
low and simmer, stirring frequently, until
water is almost completely absorbed, 1 to
2 minutes. Remove from heat and allow to
cool slightly, about 5 minutes.
TWO: Lay roti on a cutting board and place
half of each eggplant mixture and cilantro
onto center of each. Fold in 2 sides then roll
up. Slice in half, if desired.
NUTRIENTS PER SERVING (1 ROTI):
Improve Your Life:
This whole-grain, veggie-rich roti contains 7 grams of dietary
ber. Not only is ber important for heart health, but it's also
a key factor in regulating blood sugar. Fiber also plays an
important role in preventing obesity and in lowering your risk
of certain types of cancer.

Eggplant
Roti
East
Meets
West
French
Grand Slam
If youre a French toast lover, this is the
sandwich for you. Sweet and velvety maple
cream cheese spread, poached egg and
crisp turkey bacon are sandwiched between
2 slices of savory French toast. This is the
ultimate meal for any time of day.
INGREDIENTS:
3 large eggs, divided
2 large egg whites
cup milk
1 tsp pure vanilla extract
4 slices whole-grain bread
2 1-oz slices turkey bacon, no added
nitrates or nitrites (TRY: Applegate
Organic Turkey Bacon)
TWO: In a small bowl, beat together cream
cheese and maple syrup with a spoon.
Spread cheese mixture on 2 of bread slices,
dividing evenly, and top with bacon.
THREE: Fill a medium pot with 3 inches
water and heat on medium. Add vinegar
and bring to a gentle simmer. Crack
remaining 2 whole eggs into 2 small bowls.
(TIP: To help with poaching, you can place
the uncracked egg into simmering water
for 10 seconds and then crack it into a small
bowl. This gives the whites a head start
and helps them coagulate better when
poaching.) Swirl water vigorously with a
wooden spoon and slip eggs into water.
Poach eggs until whites are set but yolks
are still runny, about 4 minutes. Remove
from water with a slotted spoon and drain
off all water. Place eggs over top of bacon,
then top with remaining slices of bread.
CARBS: 36 g, FIBER: 4 g, SUGARS: 14.5 g, PROTEIN: 29 g,
2 tbsp cream cheese, room
temperature
1 tbsp pure maple syrup
1 tsp white vinegar
INSTRUCTIONS:
ONE: In a large bowl, combine 1 whole
egg, egg whites, milk and vanilla. Mist a
large skillet with cooking spray and heat
on medium-high. Dip bread slices into egg
mixture, turning to coat. Add to skillet, in
batches if necessary, and cook for about
4 minutes, turning once, until golden
brown. Transfer to a plate and cover to
keep warm. Wipe out skillet, mist again
with cooking spray and return to
medium-high heat. Add bacon and cook,
flipping once, until crispy, about 5 to
6 minutes. Transfer to a plate and cover
to keep warm.
Velvety M
aple
C
ream
Cheese?
Yes, please!
budget recipes // savvy shopper
BY DINA CHENEY, FOOD PHOTOGRAPHY BY GIBSON & SMITH
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A family-
favorite, these
chicken fingers
with creamy
chipotle yogurt
dip cost less
than $3.50 per
serving!
Crispy
Cornmeal
Chicken
Tenders
(see recipe, p. 75)
Think you dont have time to cook every night? Think again!
Our tasty weeknight meals are designed to get dinner on the
table in just three easy steps and in 30 minutes or less.

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Teriyaki Salmon
Cakes
WITH SWEET & SOUR PICKLED
CUCUMBERS
SERVES 4 . HANDS-ON TIME: 30 MINUTES.
Maple syrup, soy sauce and heart-healthy salmon
combine for a delicious twist on fish cakes. Try
adding chopped fresh dill to the cucumbers if
you have some on hand.
INGREDIENTS:
cup unseasoned rice vinegar
2 tbsp plus 2 tsp pure maple syrup, divided
1 tbsp reduced-sodium soy sauce, divided
small English cucumber, thinly sliced
13 oz BPA-free canned or pouched wild
salmon, drained and any bones removed
1 large egg, whisked
cup whole-wheat panko bread crumbs
2 tsp safflower oil, divided
2 tsp peeled and minced fresh ginger
2 tbsp white whole-wheat flour
INSTRUCTIONS:
ONE: Prepare cucumbers: In a small pot, combine
cup water, vinegar, 2 tbsp maple syrup and
1/8 tsp soy sauce. Heat on medium-high and bring
to a simmer. Turn off heat, add cucumber, then
cover and let sit for at least 20 minutes; drain.
TWO: Meanwhile, in a medium bowl, mix
salmon, egg, panko, remaining 2 tsp maple
syrup, remaining scant 1 tbsp soy sauce,
1 tsp oil and ginger until well combined. With
your hands, shape mixture into 4 -inch-thick
patties and use your thumb to make a slight
indent in center of each. Add flour to
a shallow bowl, then lightly dredge both sides
of patties in flour, shaking off excess.
THREE: In a medium nonstick skillet, heat
remaining 1 tsp oil on medium. Add patties
and cook until golden brown, turning
once and using a spatula to flatten slightly,
about 4 minutes per side. Serve with cucumbers.
NUTRIENTS PER SERVING (1 SALMON CAKE AND
OF PICKLES):
CALORIES: 276, TOTAL FAT: 13g, SAT. FAT: 3g, MONO-
UNSATURATED FAT: 4g, POLYUNSATURATED FAT: 5g,
CARBS: 14g, FIBER: 2g, SUGARS: 4g, PROTEIN: 26g,
SODIUM: 520 mg, CHOLESTEROL: 79mg
Vibrant summer tomatoes, crisp lettuce, creamy
black beans and a light lime dressing provide
layers of flavor without the overload of calories
and fat that comes with your average taco salad.
INGREDIENTS:
small red onion, minced, divided
3 tbsp fresh lime juice
1 tbsp extra-virgin olive oil
1 tbsp raw honey
tsp plus 1/8 tsp sea salt, divided
2 large Roma tomatoes, seeded and
finely chopped
head romaine lettuce, chopped
2 cups (about 20 oz) BPA-free canned un-
salted black beans, drained and rinsed
2 oz cheddar cheese, shredded or cubed
3 oz corn tortilla chips (NOTE: Opt for a
brand without additives or preservatives.)
INSTRUCTIONS:
ONE: Prepare dressing: In a jar with a tight-
fitting lid, add 2 tbsp onion, lime juice, oil,
honey, tsp salt and 1 tbsp water. Seal jar
and shake until well combined.
TWO: Prepare pico de gallo: In a small bowl,
combine tomatoes, remaining onion and
1/8 tsp salt.
THREE: In a large bowl, combine lettuce,
beans, cheese and cup dressing. Toss
gently to coat. To serve, top lettuce mixture
with pico de gallo. Crumble chips over top
or serve alongside.
TIP: Use leftover dressing as a seasoning on
fish or chicken!
CALORIES: 330, TOTAL FAT: 13g, SAT. FAT: 4g,
MONOUNSATURATED FAT: 7g, POLYUNSATURATED FAT:
1g, CARBS: 42.5g, FIBER: 11g, SUGARS: 5g, PROTEIN: 15g,
SODIUM: 303mg, CHOLESTEROL: 15mg
Black Bean & Cheddar Taco Salad
WITH PICO DE GALLO
COST PER
PLATE
$
2
.15
TUESDAY
$8.58
FULL RECIPE
CO
ST PER
PLATE
$
2
.2
4
MONDAY
FULL RECIPE
$8.94
Youll never go back to plain pork chops again
once youve tried our buttermilk-marinated ver-
sion! Juicy plums lend a burst of seasonal flavor.
INGREDIENTS:
cup buttermilk
4 4-oz boneless pork loin chops, -inch-thick
(TIP: You can also purchase thicker chops and
pound to -inch thickness.)
tsp chipotle chile powder
1 tsp safflower oil
3 black plums, pitted and thinly sliced
WEDNESDAY
CO
ST PER
PLATE
$
2
.6
0
FULL RECIPE
$10.39
1 tbsp plus 1 tsp finely chopped
fresh chives, divided
1 tbsp fresh lime juice
1 tbsp raw honey
INSTRUCTIONS:
ONE: In a large zip-top bag, add buttermilk
and pork. Seal and massage bag to coat. Let
marinate at room temperature for 15 minutes.
Remove pork from bag and pat dry completely
with paper towels, then season with chile
powder and tsp salt. Add flour to a shallow
bowl and lightly dredge both sides of pork in
flour, shaking off excess.
TWO: In a medium nonstick skillet, heat oil
on medium. Add pork and cook, turning
Buttermilk Pork Chops
WITH SAUTED PLUMS
once, until golden brown and opaque
throughout, about 4 minutes per side.
Remove from skillet and cover to keep
warm; keep skillet on medium heat.
THREE: To skillet, add plums, 1 tbsp
chives, lime juice, honey and remaining
1/8 tsp salt. Saut, stirring often, until
plums soften, about 3 minutes.
To serve, top pork with plums and
remaining 1 tsp chives.
NUTRIENTS PER SERVING (1 PORK CHOP
AND OF PLUMS):
MONOUNSATURATED FAT: 7 g, POLYUNSATU-
RATED FAT: 3 g, CARBS: 14 g, FIBER: 1 g,
SUGARS: 10 g, PROTEIN: 24 g, SODIUM: 238 mg,
CHOLESTEROL: 68 mg
COST PER
PLATE
$
1
.8
8
Creamy Corn
Fettuccine
WITH TURKEY BACON
Weve taken the comforting flavor of your
favorite corn chowder and packed it into a
quick and easy summery pasta.
INGREDIENTS:
8 oz whole-grain fettuccine
2 tsp organic unsalted butter, divided
2 oz all-natural turkey bacon, no added
nitrates or nitrites, finely chopped L
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Crispy Cornmeal
Chicken Tenders
WITH CHIPOTLE YOGURT DIP
Sweet, nutty cornmeal lends these baked
chicken tenders a perfectly crisp coating.
For more crunch, opt for medium-grind corn-
meal, but if you like a smooth texture, choose
fine ground.
INGREDIENTS:
cup fine- or medium-grind whole-grain
yellow cornmeal
tsp chipotle chile powder, divided
1 large egg
20 oz boneless, skinless chicken tenders
1 tbsp safflower oil, divided
cup plain Greek yogurt
1 tsp raw honey
2 beefsteak tomatoes, sliced into wedges
1 avocado, peeled, pitted and
sliced into wedges
INSTRUCTIONS:
ONE: Preheat oven to 400F. In a medium
bowl, mix cornmeal and tsp each chile
powder and salt. In a separate medium
bowl, whisk egg and 1 tbsp water. Work-
ing in batches, dredge chicken in cornmeal
mixture, shaking off excess. Transfer chicken
to egg mixture, turning to coat; shake off
excess. Dredge in cornmeal mixture again,
shaking off excess, then transfer to a plate.
TWO: In a medium nonstick skillet, heat
1 tsp oil on medium. Add half of chicken
and cook undisturbed until golden brown,
about 3 minutes. Flip and cook undisturbed,
until golden brown on other side, about
2 more minutes. Transfer to a foil-lined
baking sheet; repeat with remaining 1 tsp
oil and chicken. Transfer to oven and bake
until opaque throughout, about 8 minutes.
THREE: Meanwhile, in a small bowl, mix
yogurt, honey and remaining tsp chile
CO
ST PER
PLATE
$
3
.3
4
THURSDAY
FULL RECIPE
$13.36
powder and 1/8 tsp salt. Serve chicken with
yogurt mixture and tomato and avocado
wedges on the side.
FAT: 4 g, CARBS: 28.5 g, FIBER: 6 g, SUGARS: 6.5 g,
1 small red onion, finely chopped
3 ears corn, shucked and kernels removed
2 tbsp minced fresh chives, plus
additional for garnish
1 cup whole milk (NOTE: Nonfat milk will
not work for this recipe.)
cup grated Parmesan cheese
1/8 tsp fresh ground black pepper
INSTRUCTIONS:
ONE: Cook pasta according to package
directions; reserve 2 tbsp cooking water.
TWO: In a deep medium skillet, melt
1 tsp butter on medium. Add bacon and
onion and saut, stirring occasionally, until
onion softens and bacon is crisp, about
6 minutes.
THREE: To skillet, add corn, 2 tbsp chives
and flour and saut, stirring constantly,
until flour dissolves, 1 to 2 minutes. Stir in
milk and bring to a gentle simmer. Turn off
heat; stir in cheese, pasta, remaining 1 tsp
butter and pepper. If needed, gradually stir
in reserved cooking water to reach desired
consistency. Garnish with additional chives.
NUTRIENTS PER SERVING (( OF RECIPE):
FAT: 1 g, CARBS: 62 g, FIBER: 9 g, SUGARS: 8 g,
FRIDAY
FULL RECIPE
$7.52
THURSDAY
Crispy
Cornmeal
Chicken Tenders
cup fine- or medi-
um-grind whole-grain
yellow cornmeal
$0.42
1 large egg $0.28
20 oz boneless, skin-
less chicken tenders
$7.50
4 oz plain Greek
yogurt $0.66
2 beefsteak tomatoes
$2.83
1 avocado $1.67
Total: $13.36
PANTRY STAPLES
Chipotle chile powder
Sea salt
Safflower oil
Raw honey
WEDNESDAY
Buttermilk
Pork Chops
4 oz buttermilk
$0.50
4 4-oz boneless
-inch-thick pork loin
chops $5.63
3 black plums $3.47
bunch fresh chives
$0.42
lime $0.37
Total: $10.39
MONDAY
Black Bean &
Cheddar Taco
Salad
small red onion
$0.52
1 limes $1.11
2 large Roma
tomatoes $2.83
head romaine let-
tuce $1.00
20 oz BPA-free canned
unsalted black beans
$1.60
2 oz cheddar cheese
$0.88
3 oz whole-grain
tortilla chips $1.00
Total: $8.94
PANTRY STAPLES
Extra-virgin olive oil
Raw honey
Sea salt
PANTRY STAPLES
Chipotle chile powder
Sea salt
White whole-wheat
flour
Safflower oil
Raw honey
FRIDAY
Creamy Corn
Fettuccine
8 oz whole-grain fet-
tuccine
$1.15
2 oz all-natural tur-
key bacon, no added
nitrates or nitrites
$1.62
1 small red onion
$1.04
3 ears corn $2.25
bunch fresh chives
$0.42
8 oz whole milk $0.40
oz Parmesan cheese
$0.64
Total: $7.52
PANTRY STAPLES
Organic unsalted
butter
White whole-wheat
flour
Fresh ground black
pepper
TUESDAY
Teriyaki
Salmon Cakes
2 oz unseasoned rice
vinegar
$0.42
small English
cucumber $1.00
13 oz BPA-free canned
or pouched wild
salmon
$6.85
1 large egg $0.28
1/8-inch piece fresh
ginger $0.03
Total: $8.58
PANTRY STAPLES
Pure maple syrup
Reduced-sodium soy
sauce
Whole-wheat panko
bread crumbs
Safflower oil
White whole-wheat
flour
No time to
make a grocery
list? We've made
one for you
simply tear it out
and bring to
the store!
L
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Stop dieting and eat your
way to a healthier, happier and
more energized you! Weve got
you covered with easy, delicious
recipes and a full 2 weeks of
meal ideas that will fill you up
and slim you down.
BY HEATHER BAINBRIDGE, RD, CDN
RECIPE PHOTOGRAPHY BY LAURA WRIGHT
ALL-DAY
ENERGY:
Your Seasonal
MEAL PLAN
meal plan // recipes
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et m
ore
healthy m
eal plans
and easy shopping
lists online! V
isit
cleaneatingm
ag.com
/
m
eal-planning.
MEAL PLAN: WEEK 1
MONDAY TUESDAY
BREAKFAST
LUNCH
DINNER
SNACK
SNACK
TOTAL
NUTRIENTS
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Peach Breakfast Bowl:
Mix 1 peach, pitted
and chopped, 1 cup
milk, cup cereal,
cup peeled, pitted
and chopped mango
and 2 tbsp each
coconut and pepitas
Melon Parfait: In a
container, layer 1 cup
each cottage cheese
and peeled and cubed
cantaloupe and oz
almonds, chopped
CALORIES: 1,470, FAT: 55 g,
SAT. FAT: 18 g, CARBS: 200 g,
FIBER: 47 g, SUGARS: 74 g,
PROTEIN: 81 g, SODIUM:
1,967 mg, CHOLESTEROL:
167 mg
880 mg, CHOLESTEROL:
217 mg
2 rice cakes
oz almonds
Blueberry Crunch:
Mix 1 cup blueber-
ries, cup Greek
yogurt and cup
cereal
Ham & Melon
Sandwich: Top
1 English muffin,
toasted, with 3 oz
ham, 1 oz cheddar,
1 thin slice canta-
loupe and cup
spinach
2 plums
1 serving Turkey &
Farro Zucchini Boats
(leftovers, p. 82)
Peach Yogurt: Mix
1 peach, pitted and
chopped, with cup
Greek yogurt
1 cup sugar snap peas
with 2 tbsp baba
ghanoush
2 rice cakes with
1 tbsp almond
butter
1 serving Turkey &
Farro Zucchini Boats
(see recipe, p. 82;
save leftovers)
Summer Spinach
Salad
Tomato Basil Chicken:
Top 5 oz chicken with
1 clove garlic, minced,
and 1 thick slice tomato;
bake, then top with
2 tbsp chopped basil
Garlic Spinach: Saut
2 cups spinach and
in tsp safflower oil
1 cup cooked farro
A
recipes // meal plan
PROTEINS & DAIRY
1 16-oz container cottage cheese
6 oz cheddar cheese
4 oz goat cheese
4 oz mozzarella cheese
1/3 oz blue cheese
dozen large eggs
1 qt milk (dairy or unsweetened
rice, almond or soy milk)
1 35.3-oz plus 1 7-oz container
plain Greek yogurt (TRY: FAGE
Total Classic)
1 4-oz container plain yogurt
19 oz boneless, skinless chicken
breasts (freeze 4 oz for Week 2)
12 oz lean ground turkey
4 6-oz boneless, skinless cod
fillets
10 oz all-natural reduced-
sodium deli-sliced ham, no added
nitrates or nitrites (freeze 4 oz
for Week 2)
1 4-oz boneless pork loin chop
2 cups (about 10 oz) vacuum-
packed cooked shelled and
chilled lobster meat (or see page
53 for more ways to purchase
lobster)
3 all-natural veggie burger pat-
ties (TRY: Amys California Veggie
Burger) (freeze 1 for Week 2)
VEGGIES & FRUITS
1 avocado
1 banana
1 pint blueberries
1 pint strawberries
1 large cantaloupe
7 limes
1 lemon
1 bunch celery
4 peaches
3 small plums
3 mangos
1 bunch fresh basil
1 bunch fresh dill
1 bunch fresh cilantro
1 bunch fresh chives
1 bunch fresh flat-leaf parsley
13 oz baby spinach
12 oz carrots
1 garden cucumber
1 head garlic
1 large red onion
1 yellow onion
5 oz sugar snap peas
2 red bell peppers
1 jalapeo chile pepper
1 sweet potato
7 plum tomatoes
2 cups multicolored baby
tomatoes
8 zucchini
WHOLE GRAINS
1 box whole-grain cereal
(TRY: Kashi Organic Promise
Cinnamon Harvest)
1 5-count pkg whole-grain
sandwich flats (freeze 2 for Week 2)
1 6-count pkg whole-grain Eng-
lish muffins (freeze 3 for Week 2)
1 12-count pkg 6-inch corn
tortillas (freeze 2 for Week 2)
1 pkg whole-grain crispbreads
1 pkg whole-grain bread
1 bag brown rice cakes
(TRY: Lundberg Family Farms Or-
ganic Brown Rice Cakes, Salt Free)
1 large bag farro (TIP: Substitute
with a whole grain of your choice,
such as quinoa or brown rice.)
NUTS, SEEDS & OILS
4 oz raw unsalted almonds
2 oz unsalted pepitas
(aka pumpkin seeds)
1 jar natural unsalted almond
or peanut butter
1 bottle safflower oil
1 bottle olive oil
1 bottle extra-virgin olive oil
EXTRAS
1 box whole-grain or all-natural
fruit bars (TRY: Lrabar)
1 15-oz BPA-free can unsalted
black beans (TRY: Eden Organic
No Salt Added Black Beans)
1 9-oz container baba ghanoush
(TIP: Substitute with hummus.)
1 bag dried unsweetened
shredded coconut (TRY: Bobs
Red Mill Shredded Unsweetened
Coconut)
1 bottle hot sauce
1 bottle ground cayenne pepper
1 bottle ground black pepper
1 bottle chipotle chile powder
1 bottle ground cumin
1 bottle dried oregano
1 bottle sea salt
1 container whey protein powder
1 3-oz pouch wild albacore
tuna (TRY: Wild Planet Wild
Albacore Tuna)
1 bottle balsamic vinegar
SHOPPING LIST: WEEK 1
WHAT ELSE DO YOU NEED? NOTE: Clean Eating shopping lists include all the items youll need to prepare 70 meals for
one adult. Simply double up if you're meal prepping for two! At the end of Week One, take
a quick inventory, as you may have a little less (or more) leftover for Week Two.
WEDNESDAY THURSDAY
Plum Breakfast
Muffin: Top 1 English
muffin, toasted, with
2 tbsp almond butter
and 1 plum, pitted
and thinly sliced
Mango Melon
Smoothie: Blend
1 cup each milk and
peeled and cubed
cantaloupe, cup
peeled, pitted and
chopped mango and
cup protein
powder with ice
99 mg
SAT. FAT: 16 g, CARBS: 151.5 g,
236 mg
1 cup sugar snap peas
with 4 tbsp baba
ghanoush
1 bar
1 peach
Tuna Wrap
1 cup peeled and
cubed cantaloupe
Ham, Cheese &
Avocado Sandwich:
On 1 sandwich flat,
arrange 3 oz ham, oz
each cheddar and
avocado, 1 slice tomato
and cup spinach
bell pepper, sliced,
with 2 tbsp baba
ghanoush
Strawberry Yogurt:
Mix 1 cup each Greek
yogurt and sliced
strawberries
Veggie Cheeseburger:
On 1 sandwich flat, add
1 veggie burger patty,
grilled, 1 oz cheddar and
2 tbsp baba ghanoush
Spicy Beans: Heat
cup black beans with
1 tbsp diced red onion
and 1 tsp diced jalapeo
Summer Spinach
Salad
Avocado & Mozzarella
Crispbreads: Top each
of 2 crispbreads with
oz each mozzarella
and avocado, 1 slice
tomato and 1 basil leaf
1 serving Garlic Herb
Zucchini Noodles with
Lobster (see recipe, p. 59)
EVOO = extra-virgin olive oil
FRIDAY
Berry Cereal: Mix
1 cup each milk and
cereal and cup each
blueberries and sliced
strawberries
CALORIES: 1,371, FAT: 44.5 g,
161 mg
Coconut Melon
Cream: Mix 1 cup
peeled and cubed
cantaloupe, cup
cottage cheese and
1 tbsp coconut
1 oz almonds
Balsamic Pork Chop:
Top 4 oz pork chop with
2 tsp balsamic vinegar
and pinch each black
pepper and cayenne
pepper; grill
1 sweet potato, baked;
top with oz goat cheese
Summer Spinach
Salad
SATURDAY SUNDAY
Coconut Yogurt:
Mix 10 almonds,
chopped, 1 cup Greek
yogurt, cup cereal
and 1 tbsp coconut
FIBER: 32.5 g, SUGARS: 47 g,
356 mg
FIBER: 40.5 g, SUGARS: 81 g,
806 mg, CHOLESTEROL:
262 mg
Rice Cakes with
Strawberry Spread:
Mix cup each sliced
strawberries and
cottage cheese;
spread on 2 rice cakes
Mediterranean Veggie
Burger: Top 1 sandwich
flat with 1 veggie burger
patty, baked, 1 egg,
hardboiled and sliced,
4 basil leaves, cup
spinach and 2 tbsp
baba ghanoush
Peach Yogurt: Mix
1 peach, pitted and
chopped, with 1 cup
Greek yogurt
1 cup sliced carrots
with 2 tbsp baba
ghanoush
1 serving Chipotle Lime
Fish Tacos with Mango
Coconut Salsa (see
recipe, p. 82; save
leftovers)
Spicy Spinach: Saut
3 cups spinach, 1 clove
garlic, minced, and
jalapeo, minced, in
1 tsp safflower oil
(eat
2
/3 of mixture; save
1
/3 for leftovers)
Arabic Chicken: Top 5
oz chicken, grilled, with
2 tbsp baba ghanoush
and 1 tsp chopped basil
Grilled Pepper: Drizzle
1 bell pepper, halved,
with 1 tbsp balsamic
vinegar; grill
Almond Farro: Mix
1 cup cooked farro with
1 tbsp chopped almonds
and 1 tsp chopped basil
M
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MEAL
PLAN
Summer Spinach
Salad: Mix 2 cups
spinach, oz
crumbled goat
cheese, 3 tbsp
blueberries,
2 tbsp each diced
carrots, red onion
and cucumber,
1 tbsp balsamic
vinegar and
tsp EVOO
C
B
Cheddar Crisp-
breads: Top each
of 2 crispbreads
with oz cheddar
B 1 serving Buffalo Blue
Cheese Club Sandwich
(see recipe, p. 69)
Savory Breakfast
Muffin: Top 1 English
muffin, toasted, with
4 tbsp mashed
avocado, 2 thick slices
tomato and 2 tbsp
chopped cilantro
Tuna Wrap: Mix
3 oz tuna, 3 tbsp
diced bell pepper,
2 tbsp chopped
carrot, 1 tbsp each
chopped red onion
and lime juice and
tsp each cumin,
oregano and
minced jalapeo;
divide among
2 tortillas and top
each with 4 slices
cucumber, oz
avocado and
cup spinach
A
C
A
A
1 serving Chipotle
Lime Fish Tacos with
Mango Coconut Salsa
(leftovers, p. 82)
Spicy Spinach
(leftovers)
1 banana
Mango Smoothie:
Blend 1 oz avocado,
peeled and pitted,
1 cup milk, cup
peeled, pitted and
chopped mango, cup
spinach and cup
protein powder with ice
Cucumber Salad: Toss
1 cup sliced cucumber,
1 tbsp each balsamic
vinegar and chopped
basil, tsp EVOO and
tsp oregano
Cheddar Crispbreads
MEAL PLAN: WEEK 2
MONDAY TUESDAY
BREAKFAST
LUNCH
DINNER
SNACK
SNACK
TOTAL
NUTRIENTS
C
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Berry Almond
Breakfast Muffin:
Top 1 English muffin,
toasted, with 2 tbsp
almond butter and
10 raspberries,
mashed
Nectarine Breakfast
Bowl: Mix 1 nectarine,
pitted and chopped,
1 cup milk, 1 cup
cereal and 1 tbsp each
coconut and pepitas
197 mg
110 mg
1 carrot, sliced, with
2 tbsp hummus
Ham & Cheese
Crispbreads: Top each
of 2 crispbreads with
oz ham, oz goat
cheese and 2 basil
leaves
1 serving Grilled
Jalapeo Corn Cakes
with Black Bean &
Avocado Relish
(leftovers, p. 83)
1 cup raspberries
Nectarine Berry
Yogurt: Mix 1
nectarine, pitted and
cubed, 1 cup Greek
yogurt and cup
raspberries
1 bar
1 serving Grilled
Jalapeo Corn Cakes
with Black Bean &
Avocado Relish (see
recipe, p. 83; save
leftovers)
Soba Stir-Fry: Saut
12 oz tofu, sliced,
3 cups each sugar snap
peas and chopped
eggplant, cup thinly
sliced carrots and
4 tbsp chopped yellow
onion in 2 tsp sesame
oil; stir in 3 oz cooked
soba noodles and
2 tsp soy sauce (eat ;
save leftovers)
A
PROTEINS & DAIRY
1 16-oz container cottage cheese
1 17.6-oz container plain Greek
yogurt (TRY: FAGE Total Classic)
1 qt milk (dairy or unsweetened
rice, almond or soy milk)
pint buttermilk
12 oz organic firm tofu
4 oz eye-of-round steak
1 lb flank steak
1 5-oz boneless, skinless salmon
fillet
4 oz raw peeled and deveined
shrimp
2 1-oz slices all-natural turkey ba-
con, no added nitrates or nitrites
VEGGIES & FRUITS
2 avocados
1 lemon
6 limes
1 honeydew melon
5 nectarines
9 small plums
1 mango
1 pint raspberries
1 bunch fresh mint
1 head romaine lettuce
7 cups green leaf lettuce
1 head cauliflower
1 bunch celery
1 American or Italian eggplant
9 oz baby kale
1 yellow onion
1 small red onion
2 jalapeo chile peppers
7 oz sugar snap peas
1 pint grape tomatoes
2 large Roma tomatoes
1 large vine tomato
WHOLE GRAINS
1 pkg soba (aka buckwheat)
noodles
1 6-oz bag whole-grain tortilla
chips
1 pkg oat flour
1 pkg fine-ground whole-grain
yellow cornmeal
NUTS, SEEDS & OILS
1 bottle sesame oil
1 oz unsalted cashews
EXTRAS
1 pkg arrowroot powder
1 container baking powder
4 15-oz BPA-free cans unsalted
black beans
1 bottle raw honey
1 8-oz container hummus
1 bottle reduced-sodium soy
sauce or tamari
1 3-oz pouch wild albacore
tuna (TRY: Wild Planet Wild
Albacore Tuna)
SHOPPING LIST: WEEK 2
WHAT ELSE DO YOU NEED?
Kale & Tuna Salad
2 rice cakes with 1 oz
mozzarella
1 plum
NOTE: Clean Eating shopping lists include all the items
youll need to prepare 70 meals for one adult. Simply
double up if you're meal prepping for two! At the end of
Week Two, freeze any unused items for future use.
Garlic Shrimp: Saut 4 oz
shrimp and 1 clove garlic,
minced, in 1 tsp
safflower oil
Soba Salad: Mix 1 oz
cooked soba noodles,
1 cup grape tomatoes,
2 tbsp each reserved soba
noodle cooking water
and baba ghanoush and
tsp EVOO
WEDNESDAY THURSDAY
Plum Parfait: In a
container, layer 1 cup
cottage cheese,
2 plums, pitted and
chopped, cup cereal
and 1 tbsp pepitas
Honeydew Mint
Shake: Blend 10 mint
leaves, 1 cup peeled
and cubed honeydew
melon, cup milk
and cup each Greek
yogurt and protein
powder until smooth
327 mg
215 mg
1 egg, hardboiled
2 rice cakes
1 bar
1 plum
Asian Soba Stir-Fry
(leftovers)
1 cup peeled and
cubed honeydew
melon
1 serving Black Bean &
Cheddar Taco Salad
with Pico de Gallo (see
recipe, p. 73)
1 oz cheddar
cup raspberries
Citrus Salmon: Season
5 oz salmon with 1 tsp
lemon juice and pinch
each salt and black
pepper; bake
Roasted Cauliflower
Farro: Mix cup
cooked farro, 1 tsp
pepitas, tsp balsamic
vinegar and pinch each
salt and black pepper
EVOO = extra-virgin olive oil
FRIDAY
Nectarine Cereal:
Mix 1 nectarine, pitted
and chopped, 1 cup
cereal and cup milk
SAT. FAT: 12.5 g, CARBS: 137 g,
153 mg
2 rice cakes with
1 oz goat cheese
2 stalks celery with
1 tbsp hummus
Ham & Kale Sandwich:
In 1 sandwich flat,
arrange 3 oz ham, 1 oz
peeled, pitted and
sliced avocado, oz
cheddar, 2 slices vine
tomato and cup kale
1 cup grape tomatoes
2 plums
cup cottage cheese
oz almonds
1 serving Asian Beef &
Mango Salad with
Cashews (see recipe,
p. 43)
SATURDAY SUNDAY
Honey Almond
Breakfast Muffin:
Top 1 English muffin,
toasted, with 2 tbsp
almond butter and
1 tsp honey
375 mg
113 mg
Mint Yogurt: Mix
1 nectarine, pitted
and chopped, cup
Greek yogurt and
1 tbsp finely
chopped mint
3 crispbreads with
2 tbsp hummus
1 serving Classic Eggs
Benedict with Lemon
Basil Hollandaise (see
recipe, p. 83; you will
not need leftovers)
2 plums
Gourmet Veggie
Burger: Top 1 sandwich
flat with 1 veggie
burger patty, baked,
1 oz mozzarella, 1 slice
each avocado, vine
tomato and yellow
onion, cup kale and
1 tbsp hummus
1 cup peeled and cubed
honeydew melon
1 cup cauliflower
florets with 2 tbsp
hummus
Nectarine Yogurt:
Mix 1 nectarine,
pitted and chopped,
cup Greek yogurt
and oz almonds,
chopped
1 rice cake
Chicken Tortillas:
Divide 4 oz chicken,
baked and sliced, and
2 servings Black Bean
& Avocado Relish
(leftovers, p. 83)
among 2 tortillas
1 cup peeled and cubed
honeydew melon
4 oz steak, grilled
Asian-Style Veggies:
Saut 2 cloves garlic,
minced, 1 cups each
chopped cauliflower
and eggplant, 1 tsp
each soy sauce and
sesame oil and tsp
honey
1 cup cooked farro
M
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:

W
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2
MEAL
PLAN
Roasted
Cauliflower:
Mix 2 cups
cauliflower
florets, tsp
each balsamic
vinegar and
EVOO,
1
/8 tsp
oregano and
pinch each salt
and black
pepper; roast
until tender
B
A
Kale & Tuna
Salad: Mix 3 oz
tuna, cup
cottage cheese,
2 tbsp each diced
yellow onion,
carrot and celery
and
1
/8 tsp each
cayenne pepper
and oregano;
serve over 3 cups
kale mixed with
1 tbsp balsamic
vinegar and
tsp EVOO
B
Plum Mint Breakfast
Bowl: Mix 1 plum,
pitted and chopped,
1 cup each milk and
cereal and 1 tbsp
each mint, coconut
and pepitas
2 stalks celery with
1 tbsp almond butter
Turkey & Farro
Zucchini Boats
INGREDIENTS:
cup farro, soaked in water in refrigerator
overnight (TIP: Soak farro in enough
water to cover.)
4 zucchini, trimmed and halved lengthwise
12 oz lean ground turkey
cup diced yellow onion
4 tsp dried oregano
1 cup seeded and diced plum tomatoes
1 tbsp balsamic vinegar
3 tbsp fresh basil, finely chopped, plus
additional for garnish
2 tbsp unsalted pepitas
(aka pumpkin seeds)
1 oz mozzarella cheese, shredded
INSTRUCTIONS:
ONE: Preheat oven to 475F. Drain farro and
transfer to a medium saucepan with 1 cups
water. Bring to a boil, cover and reduce heat
to medium-low. Simmer for 10 minutes, until
tender. Drain excess water.
TWO: Meanwhile, in a large nonstick skillet,
bring 1 inch water to a gentle simmer. Add
zucchini and cook until slightly softened,
about 5 minutes. Remove zucchini from
skillet and with a small spoon, scrape out
and reserve flesh. Place zucchini skin side
down in an 8 x 10-inch baking dish.
THREE: Drain water from skillet and wipe
dry, then heat on medium-high. Add turkey
and cook, breaking up with a wooden
spoon, for 2 minutes. Add onion, oregano
and reserved zucchini flesh and reduce heat
to medium. Saut, stirring often, until turkey
is almost cooked through, about 5 minutes.
Stir in farro, tomatoes and vinegar and saut
for 2 to 3 more minutes; stir in 3 tbsp basil.
Spoon mixture into zucchini halves. Top
with pepitas and cheese and bake for 5 to
10 minutes, until cheese melts. Garnish with
additional basil.
TIP: Didnt soak your farro overnight?
Simply cook as directed, but simmer for
20 more minutes.
NUTRIENTS PER SERVING (2 ZUCCHINI BOATS):
Chipotle Lime
Fish Tacos
WITH MANGO COCONUT SALSA
INGREDIENTS:
10 tbsp fresh lime juice, divided,
plus 1 lime, cut into wedges
1 tbsp safflower oil
1 tbsp chipotle chile powder
4 6-oz boneless, skinless cod fillets
1 cup peeled and finely chopped mango
cup seeded and finely chopped
plum tomato

1
/3 cup finely chopped red onion
cup chopped fresh cilantro
5 tbsp dried unsweetened shredded
coconut
8 6-inch corn tortillas, heated
INSTRUCTIONS:
ONE: In a glass baking dish, whisk 4 tbsp lime
juice, oil and chile powder. Add cod and mari-
nate, turning occasionally, for 12 to 15 minutes.
TWO: Meanwhile, prepare salsa: In a medium
bowl, mix mango, tomato, onion, cilantro,
remaining 6 tbsp lime juice and coconut.
Set aside.
THREE: Heat a grill pan on high. Add cod and
remaining marinade and cook, turning once,
until opaque throughout, about 4 minutes
per side. (TIP: If necessary, work in batches to
avoid overcrowding pan.) Transfer cod to a
cutting board and cut into large flakes. Divide
cod among tortillas. Top with salsa and serve
with lime wedges.
NUTRIENTS PER SERVING (2 TACOS):
CARBS: 34 g, FIBER: 5.5 g, SUGARS: 8 g, PROTEIN: 31 g,
RECIPES: WEEK 1

T
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!
Grilled
Jalapeo
Corn Cakes
WITH BLACK BEAN &
AVOCADO RELISH
SERVES 4.
INGREDIENTS:
cup fine-ground whole-
grain yellow cornmeal
cup oat flour
1 tsp baking powder
1 large egg
cup buttermilk
1 tbsp raw honey
1 tbsp safflower oil
4 tbsp seeded and minced
jalapeo chile pepper, divided
2 15-oz BPA-free cans unsalted
black beans, drained and rinsed
1 avocado, peeled, pitted
and diced
Juice of lime
INSTRUCTIONS:
ONE: In a medium bowl, mix
cornmeal, flour and baking
powder. In a small bowl, whisk
egg, buttermilk, honey and
oil. Make a well in center of
cornmeal mixture and add egg
mixture to well; whisk until
smooth. With a rubber spatula,
fold in 2 tbsp jalapeo.
TWO: Heat a griddle or large
nonstick skillet on medium-low.
Working in batches, add batter
to skillet in 2 tbsp portions,
leaving 1 inch between each
cake. Cook until cakes begin to
bubble on top, about 2 minutes.
Flip and cook for 1 more minute.
Repeat with remaining batter
to yield 8 cakes.
THREE: Meanwhile, prepare
relish: On a cutting board, place
1 tbsp jalapeo. Tilt your chef's
knife slightly and drag it accross
jalapeo, scraping it against the
board into a paste. In a clean
medium bowl, combine beans,
jalapeo paste, remaining 1 tbsp
minced jalapeo, avocado and
lime juice. Serve cakes with relish.
TIP: Use leftover relish when
called for in our Meal Plan. If
youre not following the plan,
try serving the leftover relish on
cooked chicken or fish!
NUTRIENTS PER SERVING (2 CORN
CAKES AND CUP RELISH):
CALORIES: 350, TOTAL FAT: 12 g, SAT.
FAT: 2 g, MONOUNSATURATED FAT: 5 g,
POLYUNSATURATED FAT: 4 g, CARBS: 49 g,
FIBER: 11 g, SUGARS: 6 g, PROTEIN: 14 g,
Classic Eggs
Benedict
WITH LEMON BASIL
HOLLANDAISE
SERVES 2.
INGREDIENTS:
3 large eggs, divided

1
/3 cup buttermilk
1 tsp arrowroot powder
tsp fresh lemon juice
tsp safflower oil

1
/8 tsp ground cayenne pepper
1 tbsp fresh basil, chopped,
plus additional for garnish
2 1-oz slices all-natural turkey
bacon, no nitrates or nitrites
2 -inch-thick slices
vine tomato
1 whole-grain English muffin,
halved and toasted
INSTRUCTIONS:
ONE: Prepare sauce: In a
small saucepan on medium,
whisk 1 egg, buttermilk,
arrowroot, lemon juice, oil and
cayenne. Reduce heat to low
and cook, whisking often, until
thickened, about 15 minutes.
Stir in 1 tbsp basil.
TWO: Meanwhile, poach eggs:
Fill a medium saucepan with
2 inches water and bring to
a simmer. Crack 1 egg into a
small cup. With a spoon, make
a swirling motion in water and
slowly add egg, using spoon
to tuck egg white close to yolk.
Crack remaining egg into small
cup and add to water; repeat
tucking motion with egg white.
Cook each egg for 4 minutes.
With a slotted spoon, remove
eggs from water.
THREE: Meanwhile, heat a
medium nonstick skillet on
medium-high. Add bacon
and cook, turning once, until
crisp, about 4 minutes per side.
Remove bacon from skillet
and cut each slice in half; add
tomato to skillet and sear,
turning once, for 1 to 2 minutes
per side. Top English muffin
halves with bacon, tomato, egg
and hollandaise, dividing evenly.
Garnish with additional basil.
NUTRIENTS PER SERVING (1 EGG,
ENGLISH MUFFIN, 1 SLICE TOMATO,
1 SLICE BACON, 3 TBSP HOLLANDAISE):
3 g, MONOUNSATURATED FAT: 4 g, POLY-
UNSATURATED FAT: 3 g, CARBS: 18.5 g,
FIBER: 3 g, SUGARS: 6 g, PROTEIN: 20 g,
RECIPES: WEEK 2
travel well // chez chef
Chef Philippe Massoud finds joy and wellness through eating well.
BY PETER AGOSTINELLI, LIFESTYLE PHOTOS COURTESY OF ILILI RESTAURANT
W
Overall the effort has been a major
step, Massoud says, in confronting lin-
gering sleep issues, chronic fatigue and
what he now believes were the early
stages of an autoimmune disorder. Ini-
tially, he followed an elimination diet
to identify his problem foods, which
included certain nightshade vegetables
such as eggplant and tomatoes plus
hen meeting Philippe Massoud, ones first impressions might include
a thoughtful restaurateur and culinary professional with intensity.
The chef brims with energy and ideas as he talks about Mediterranean
foods, health and personal nutrition.
Pride in his family roots is also clear. A native of Lebanon, Massoud is at once
a champion of the cooking traditions of the Eastern Mediterranean and a modern
chef working to blend the past with the present.
Recent years have marked a critical change for Massoud, the chef and
co-owner of ilili Restaurant, a New York City destination in the Flatiron District
that serves the authentic flavors of Lebanon and the Mediterranean region. He
also oversees ilili box, a casual new extension in nearby Madison Square Park
that offers takeaway street foods.
A recent evolution in his health emerges while Massoud discusses his family,
the restaurants and their places on Manhattans teeming food stage. Far more
than a chef focused on the already enormous task of piloting a growing restaurant
enterprise, he talks openly about his personal transformation and his potential role
in advocating for basic nutrition.
Among other changes, Massoud began revamping his meal plans several years
ago to streamline his consumption of foods that seemed to trigger a number of
nagging health issues. He began analyzing the ways in which he combined specific
foods and food groups in his meal plans. He also began to incorporate a daily
juicing routine.
Health & Happiness
Even on first
impression,
Massoud s
food presents a
dizzying
array of flavors
and textures
merging with
seemingly
little effort.
The foods at
ilili are often
best shared in
small or large
groups.
(continued on page 86)
wheat and other ingredients that are high
in gluten. The findings prompted him to
decrease his intake of those foods as well
as change the ways in which he combined
foods in meals. In addition, he reduced his
caffeine intake significantly.
The results have been
extraordinary
It was the lightbulb moment of a life-
time, Massoud says. Over time, I have
really been able to eat almost anything
without issues. The trick at the end of the
day for me (with foods) is the frequency
of ingestion and their combination. For
example, if youre eating a lot of fermented
foods lets say youre eating Parmesan, a
piece of prosciutto and some eggplant and
a glass of red wine all of a sudden youve
kind of set up your body for failure. I call
it 'the reservoir of healthy eating,' and
once youve gone above a certain level, you
can reach a state where your body starts
fighting itself instead of rejuvenating.
I live as a total and absolute vegan
but with no nightshades four days per
week, and the rest of the week I eat what-
ever I want, Massoud adds. Thats how
I can work 80 hours a week and not drink
coffee and feel like Superman.
Fresh and light
Along with supplying him with new en-
ergy, the dietary regimen is helping Mas-
soud sleep better and fend off the chronic
fatigue and inflammation. It also fills
him with a renewed joy in discussing his
food at ilili and ilili box, which reopened
this spring after debuting last year for an
initial test run.
Whether its an elaborate spread of
mezza (small plates) inside ililis pulsing
5th Avenue dining room or a take-out
meal at ilili box, Massouds food mar-
ries fresh, bright flavors and lightness
naturally. A meal can begin simply with
warm pita and labne, a strained yogurt
with olive oil, fresh mint and Zaatar, plus
chickpea hummus and moujadara, a green
lentil pure with crispy red onion.
Classic fattoush, the traditional
Lebanese salad, gets an update at ilili with
nutrient-dense kale. Massoud says other
nourishing greens such as mche, purslane
and arugula can be substituted or simply incorporated if de-
sired. (TIP: Look for these greens, considered weeds by some,
at local farmers markets and in the produce section of natural
foods stores.) His updated fattoush is bolstered with peppers,
radishes, tomatoes and toasted pita cubes plus a light dressing of
extra-virgin olive oil, sumac, pomegranate and molasses.
Another noteworthy ilili dish is a comforting eggplant
moussaka, in which eggplant is oven-roasted rather than fried
in copious amounts of oil per the traditional Lebanese method.
The result is an eggplant dish that retains lightness and nutrient
density while still playing well with the dishs tomatoes, onions
and spices. (Check out the exclusive recipe on page 86.)
Larger main courses at ilili are as beautiful as they are
delicious. Dishes have included striped bass scented with aleppo
pepper and accented with pumpkin chutney and a smoked
almond braising liquid. Lamb chops are seared with a Zaatar
salsa verde and lamb kebabs are paired with roasted fennel and
makdous, which are traditional tangy oil-cured eggplants.
Options at ilili box vary, and theyre just as easy to eat
walking away as sitting on a park bench. Brussels sprouts, duck
shawarma, Korean-style falafel and a lamb pastrami sandwich
are among the takeaway options diners could order again this
spring when the seasonal stand reopened for the year. The menu
at ilili box also serves green lemonade, a refreshing cold drink
that gets a lift from juiced cucumber, ginger and mint.
An ancient heritage
Even on first impression, Massouds food presents a dizzying
array of flavors and textures merging with seemingly little ef-
fort. Simplicity in each dish can surprise with each bite. Herbs
and spices that may seem exotic to Western palates are as
accessible as they are mysterious.
While its all backed by years of culinary sweat equity,
Massouds secret weapon is likely his heritage of food and hos-
pitality. His family once owned and operated a hotel in Beirut,
plus his ancestral village in Lebanon
Chef Philippe
Massoud
believes in a
deliciously
holistic ap-
proach to
eating clean.
travel well // chez chef
Lebanese-style
Moussaka
SERVES 6.
TOTAL TIME: 1 HOUR, 15 MINUTES.
Chef Philippe Massoud cleaned up
this traditionally meatless Lebanese-
style moussaka by roasting the egg-
plant rather than frying it, drastically
reducing the oil content. The result is
a lighter dish that still has big flavor.
Serve over brown rice and sprinkle
with fresh parsley.
INGREDIENTS:
2 lb eggplant, trimmed, peeled
and cut into 1-inch cubes
cup olive oil, divided
1 cup thinly sliced yellow onion
5 tbsp thinly sliced garlic
lb Roma tomatoes, cored and
roughly chopped, or 1 14.5-oz
BPA-free can diced tomatoes
1 tsp sea salt

2
/3 tsp ground allspice

1
/8 tsp ground cinnamon
INSTRUCTIONS:
ONE: Preheat oven to 450F. Line a
large baking sheet with paper towels
and spread eggplant on sheet; set
aside for about 15 minutes.
TWO: Remove paper towels from
baking sheet and add 2 tbsp oil
to eggplant; toss gently to coat.
Transfer to oven and bake until
edges are dark brown and crisp,
about 16 minutes. Reduce oven
temperature to 350F.
THREE: In a large pot, heat
remaining 2 tbsp oil on medium.
Add onion and saut, stirring
often, until softened but not
browned. Add garlic and saut
until fragrant. Stir in tomatoes,
salt, allspice, cinnamon and
1
/3 cup water; bring to a boil then
reduce to a simmer for 5 minutes.
FOUR: Remove pot from heat
and gently stir in eggplant.
Transfer mixture to a large
roasting pan and cover with a
lid or foil. Bake for 15 minutes;
remove lid and bake for
30 minutes more.
NUTRIENTS PER SERVING
(1/6 OF RECIPE):
1 g, MONOUNSATURATED FAT: 7 g, POLY-
UNSATURATED FAT: 1 g, CARBS:
21 g, FIBER: 6 g, SUGARS: 7 g,
PROTEIN: 3 g, SODIUM: 344 mg,
CHOLESTEROL: 0 mg
TIPS FROM THE CHEF
Chef Philippe Massoud is a big believer in better health through
a lifestyle of natural whole foods. Try some of his favorite
ingredients for boosting flavor while increasing the nutritional
quality of your home cooking.
Explore the world of weeds, or wild greens that are often
still gathered in the wild or cultivated. Massoud enjoys us-
ing mche, purslane and dandelion greens as substitutions
for spinach, watercress and other greens.
The high nutrient density and versatility of certain greens
make them perfect for clean eating. Purslane can be
incorporated raw into green salads, cooked in sauts, used
in stuffings or added to pures. Massoud says 100 grams of
purslane yields significant daily values of vitamins A and C,
iron and omega-3 fatty acids.
Explore new spices and herbs you may have never heard
of. For example, the flavors found in Zaatar, a traditional
Middle Eastern spice blend, can lift or intensify many
dishes. Zaatar is a blend of herbs (often sumac, oregano
and thyme) with sesame and salt. Massoud pairs it with
seared lamb chops and a green salsa.
is revered for its long line
of great cooks.
That lineage includes hospitality and food pro-
fessionals, most notably Massouds late father and
grandfather. His uncle and cousin produce organic
olive oil in Spain. Another uncle closer to New York
City produces wines on Long Island. Other relatives
make their own arak, a traditional anise-infused
spirit, and press their own olive oil.
Massouds home village in Lebanon has supplied
the world with many professionals in the food
business, from grocers and butchers to cooks and
pastry chefs. Pretty much the whole village went
into food because they saw my grandfather succeed,
Massoud recalls. So, in essence, if you go today
to that village in Lebanon, everybody will say, Oh,
youre from that village. No wonder you can cook.
My grandfather and his kids, including my
father, were all foodies, Massoud adds. He
made his own wine, he made his own sausage
he made his own winter preserves by making pickles
and drying meats. The entire family grew up with
that, and when I speak to my aunts and my uncles,
they tell me how they would sit down and pick lentils
and spend hours and hours making their own pickles
to prepare their preserves for the winter. I grew up
in all of that.
And now that he has claimed a clearer sense of
well-being, Massoud appears to be armed with the
energy and inspiration to continue that heritage in
New York and beyond.
(continued from page 85)
TIP: Eggplant is a species of nightshade known
for its nourishing versatility in meatless dishes
such as this moussaka as well as ratatouille.
F
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SAN DIEGO
July 10-14, 2014
|
SHERATON HOTEL & MARINA
YJEVENTS.COM
|
#YJLIVE
100+ CLASSES
25+ TEACHERS
KATHRYN BUDIG
SEANE CORN
JASON CRANDELL
DHARMA MITTRA
SHIVA REA
TARA STILES
AND MORE!
FRIDAY, JULY 11
+ AN EVENING
WITH DEEPAK
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EXPAND YOUR
PRACTICE
BEYOND THE
STUDIO
SILVER SPONSORS
COMMUNITY PARTNER GOLD SPONSORS
travel well // global gourmet
JILL
SILVERMAN
HOUGH
A culinary instruc-
tor, recipe devel-
oper and most
recently co-author
of The Clean Plates
Cookbook: Sustain-
able, Delicious, and
Healthier Eating for
Every Body (Run-
ning Press, 2012),
Hough takes great
enjoyment in
helping readers
create cleaned-
up versions of
popular inter-
national dishes
at home with
ease. For more of
her recipes, visit
jillhough.com.
F
KOREA
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C
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M
rom kimchi, the fermented
cabbage dish, to bibimbap,
a mixture of beef and veg-
etables over rice, the world
seems to be going crazy for Korean
food these days.
One dish thats fueling the fire is
kalbi Korean barbecued beef short
ribs which many consider to be Ko-
reas signature dish.
Like bulgogi, another popular
Korean dish, kalbi is marinated beef
thats grilled and often served as a sort
of taco in a lettuce leaf with rice and
a dab of chile bean paste. And like
many Korean dishes, kalbi is typically
served with a variety of side dishes,
collectively known as banchan (see the
sidebar for more on banchan).
But really, no matter how you
serve this dish, its amazing.
Making kalbi at home
Making kalbi is as easy as mixing up
a simple marinade and allowing the
meat to rest in it before cooking. In
a restaurant, there might be a grill in
the center of your table and youd cook
the meat yourself. But at home, you
can use a regular grill, a stove-top grill
or even a skillet.
When shopping for short ribs,
youll find Korean- (or flanken-style)
and English-style. Korean-style ribs
are cut crosswise, so each strip of meat
includes a few cross-sections of rib
bones, while English-style ribs are cut
individually, each with a hunk of meat
(for kalbi, the meat is butterflied).
Although either type will work,
I prefer the Korean-style, simply be-
cause the ribs are easier to move
around the grill.
Making kalbi clean
Although youll see many marinade
variations, key ingredients include soy
sauce, garlic, sesame oil, scallions and
a sweetener. The sweetener might be
brown sugar, pured fruit (often Asian
pear), fruit juice, rice wine or a com-
bination. Other ingredients might in-
clude black pepper, red pepper flakes,
ginger, onion and rice wine vinegar.
My marinade uses Clean Eating
approved Sucanat as the sweetener.
Its purposefully very basic, so that
you can experiment and make kalbi
your own.
For serving this meal, I like to
go easy on the (sometimes fatty) meat
and heavy on lettuce and rice. For
added nutrients, I substitute brown
rice for traditional white.
Your home should be rampant
with its sesame-umami scent. Dig in!
BANCHAN
ON THE
SIDE
Typically, a Korean
meal includes ban-
chan (or side dishes)
at least two or three
but up to a dozen.
Some are simple
while others are more
elaborate. Whether
they are fermented,
pickled or fried, these
side dishes are meant
as an accompani-
ment to balance
out the tastes and
textures in a meal.
The most well-known
is kimchi, which
comes in many
variations. Here are
several banchan to
experiment with:
Kimchi
Scallion pancake
Pickled radishes,
cucumbers or other
vegetables
Pickled garlic
Pickled or candied
lotus root
Spinach salad
Mung bean
sprout salad
Perilla leaves,
also known as
sesame leaf
BY JILL SILVERMAN HOUGH, PHOTOGRAPHY BY GIBSON & SMITH
Korean short ribs are worthy of obsession.
SUMMER
RIBS
Sticky, Saucy
Korean Barbecued
Short Ribs
TOTAL TIME: 30 MINUTES (PLUS
MARINATING TIME).
Also known as kalbi, this dish uses familiar
ingredients in a typically Korean combination.
The result is exotic and amazingly flavorful.
INGREDIENTS:
4 cloves garlic, minced
cup chopped scallions, divided
1/3 cup reduced-sodium soy sauce
2 tbsp toasted sesame oil
2 tbsp Sucanat
1 lb Korean beef short ribs
(aka flanken-style), about -inch thick
12 lettuce leaves (TIP: Opt for red leaf,
green leaf, Bibb or Boston.)
2 cups cooked short-grain brown rice
Chile bean paste or other Asian hot
sauce, optional
NOTE: Korean- or flanken-style beef short
ribs are cut across the bones, so that each
strip of meat has a few cross-sections of
bone. English-style beef short ribs are cut
with the bones, so that each rib is about
4 inches long and has a hunk of meat
attached. If you can only find English-style
ribs, ask your butcher to butterfly them for
you, so that the meat unfolds into 1 long
-inch-thick piece.
INSTRUCTIONS:
ONE: In a small bowl, combine garlic,
6 tbsp scallions, soy sauce, sesame oil and
Sucanat, whisking to dissolve Sucanat.
Transfer mixture to a large, resealable bag
along with beef. Transfer to refrigerator to
marinate for at least 1 hour or overnight,
turning occasionally.
TWO: Heat a grill to medium-high and
brush grates with cooking oil. Remove
beef from marinade, discarding remaining
marinade, and add to grill. Grill until just
done, 2 to 4 minutes per side. Transfer to a
platter and sprinkle with remaining 2 tbsp
scallions. Serve lettuce, rice and chile bean
paste (if using) on the side for guests to
make their own ssams, or lettuce wraps,
at the table.
NUTRIENTS PER SERVING (2 OZ BEEF,
3 LETTUCE LEAVES AND CUP RICE):
CARBS: 28.5 g, FIBER: 2 g, SUGARS: 4.5 g, PROTEIN: 23 g,
C
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It'sSummer
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KICK IT UP A NOTCH
When nutritional therapy practitioner Tosca Reno was raising five children under one roof she
managed to write numerous books. Her New York Times best seller is Your Best Body Now (Harlequin,
2010), and Tosca Renos Eat Clean Cookbook (Robert Kennedy Publishing, 2009) was nominated for the
prestigious Gourmand World Cookbook Award. Order copies of her books at toscareno.com.
After the winter weve just experienced, I predict most of us will want to run out of
our kitchens and never return. I have the urge to park a brightly striped lawn chair
in my vegetable patch, whip my trusty Swiss Army knife out of my apron and settle
down in the summer sun to enjoy whatever is at hand in my garden. I will enjoy it
raw, free, fresh and at its nutritional peak.
This may sound like a fantasy, but I have put that idea to the test and do it every
summer when the pool opens. Summer weekends are not meant to be spent indoors,
fussing over complicated meals in front of a hot stove. But still the clock says, Din-
ner! and you must prepare something. Everyone is sipping gin and tonics on the
deck and there you are but oh no, youre not there because, yep, youre slaving
away in the kitchen.
This summer, because we want to exact revenge on Old Man Winter, lets keep
meals and food prep simple and get you out of the kitchen. I have worked out some
strategies for soaking up the sun while still serving up summer goodness. These
simple ideas will ensure you wont miss out on any of the fun.
Here are my top tips for maximizing summer playtime and
getting fresh, nutrient-dense meals on the table in a flash.
GET ME OUT OF THE KITCHEN!
It'sSummer
EAT RAW THIS SUMMER
When gardens and produce aisles are
brimming with summers bounty, eat
everything you can, raw. From raw
asparagus to raw zucchini, you can eat
your way through the entire alphabet
of produce without having to cook!
When foods are in season, as berries
are in the summer and apples are in
the fall, they are at their nutritional
peak so you get the maximum amount
of vitamins, minerals and other plant
goodies. This keeps you satisfied,
healthy and lean. The added bonus is
that seasonal produce is always cheaper.
CAPRESE SALAD WITH
GOAT CHEESE
Try this simple recipe when tomatoes are in
season: Slice a variety of fat, ripe tomatoes
and arrange on a platter alternating with
slices of goat cheese. Pick fresh basil leaves
and scatter over top. Dust with freshly
grated black pepper, unrefined sea salt and
EXPERIMENT WITH VARIOUS LEAFY GREENS
AND BECOME IMPRESSED WITH THE SEEMINGLY
ENDLESS VARIETY OF LEAVES ONE CAN EAT. TOSCA RENO
drizzle with gorgeous extra-virgin olive
oil. This is an example of a raw meal that
anyone can make and its also an example
of one of my favorite ways to not cook
by making meals you simply assemble.
MARINATE MORE
Not only does marinating meat impart
delightful flavors but it also helps reduce
cooking time. This is accomplished
by hardworking acids often found in
marinade recipes. I often use citrus
fruits, especially limes and lemons,
or I use vinegars for this purpose.
Lately I am enjoying coconut vinegar,
which interestingly doesnt taste like
coconut at all but has a unique, almost
caramel flavor. The best part about this
food is that it is raw and loaded with
enzymes, amino acids, minerals and
vitamins. Combine it with a hardwork-
ing healthy oil such as olive or rice bran,
add some seasonings and youll have an
amazing marinade. In fact, one of my
favorite ingredients to add to marinades
is espresso powder. Toss your meat of
choice into the mixture and let it stand,
then refrigerate overnight until you're
ready to grill.
GRILL IT ALL
Summer is the time to cook and dine
alfresco. Hardy Canadians are known
to grill in the dead of a blizzard, so
keen are they to remind themselves of
summer days. Remember that meat we
marinated? Pull it out of the liquid and
toss it onto your grill. Most meat doesnt
need much time in the heat, but an easy
way to gauge doneness is to use The
Squeeze Test, although the use of a
meat thermometer is always the safest
method. (Check out Resident Chef Jo
Lusted explain The Squeeze Test at
cleaneatingmag.com/julyaugust-2014.)
Dont forget your vegetables. Slice zuc-
chini into ribbons and place on the grill
in a grill pan, giving them a hot three
minutes on either side. Get adventurous
with all produce. Most of it can take the
heat, responding nicely to a few minutes
on the barbecue. All you need is a bit of
salt and pepper and a healthy drizzle of
aromatic green grass olive oil and din-
ners ready. Try grilling peaches, apricots
and other summer fruits too. The flavor
is unbeatable and cant be replicated
when the blizzards of winter return, so
take advantage while you can!
MAKE EXTRA
I often cook in bulk and this is especially
true of ingredients such as quinoa or
millet and other pseudo-grains. Instead
of making one cup of quinoa, Ill make
three (one of my favorites is organic qui-
noa from Bobs Red Mill). Half of it can
be reserved for use in blander recipes or
for making quinoa cakes, and the other
half can be turned into a mighty tasty
salad. My favorite quinoa recipe for
summer is Quintessential Quinoa from
The Eat-Clean Diet (Robert Kennedy
Publishing, 2007). Quinoa cooks like a
dream and doesn't burn easily. It fluffs
up nicely and takes on other flavors
beautifully. If you make it the night
before, the flavors become so richly de-
veloped by the time you serve it the next
day that youll wish you made more.
SALADS, SALADS, SALADS!
Summer is the season for salads, and
even folks who dont love salads can
overcome their pickiness in summer
because everything tastes so darn good.
Experiment with various leafy greens
(see the June issue of Clean Eating for
my ideas about what kinds of greens to
grow and eat) and become impressed
with the seemingly endless variety of
leaves one can eat. Become an artist
with your salads. Add the petals of ed-
ible flowers as well as nuts, seeds, salad
vegetables such as cucumbers or zuc-
chini, figs and the kitchen sink. Your
salad bowl is your canvas.
NO-COOK SOUPS
If you are the lucky owner of a Vitamix
or another high-powered blender, you
must make cold soups for summer.
Cold implies no cooking. That means
more time for cocktails or mocktails by
the pool. You can go wild in the cold
soup department by tossing raw veg-
etables, leaves, herbs and onions and
garlic into the blender. Think about
making a green soup layered with the
vibrant greens of asparagus, crisp baby
peas, parsley and chives, and make it
creamy with avocado. Conjure up a
crimson-colored soup with sweet sum-
mer tomatoes, delicate new onions and
nothing more its a beautiful thing
with crusty bread.
I hope you are getting the idea
that with a little ingenuity and a lot of
Mother Natures bounty the kitchen
does not need to be your only cooking
destination. Let your creative juices
flow and whip up your own version
of Gazpacho, Tuna Nioise Salad
or Raw Lasagna. With so much to
choose from, your daily meal frazzle
will turn to joy!
be inspired // gear & gadgets
loves
Clean
Eating
Speed up mealtime prep with these
easy and practical culinary tools.
BY LAURA SCHOBER
ALL-AMERICAN
CLASSICS
Starboard Collections
nautical-themed Carina
Line hooked us in with its
shatterproof, nonslip and
stackable serveware.
The Collection is a
summer-worthy choice
for picnics or outdoor-
patio entertaining, and
includes a vibrant,
sophisticated selection
of serving bowls, trays,
bowls and plates.
$36 to $59,
starboardcollection.com
FLAVORFULLY FRESH
The Ball Brand Mason Jar Infuser in-
fuses teas, water, juices and cocktails
with invigorating flavors such as
lemon, mint or cucumber. Its BPA-
free hanging basket and easy-sip
lid fit snugly onto any Wide Mouth
Ball Jar, transforming your libation
into a portable drink you can take
with you on the go.
$6, freshpreservingstore.com
INSPIRED BY NATURE
Bring a sense of tranquility
to your dinner table with
the Bamboo Placemat.
Designed to match a variety
of serveware pieces, it's well
suited for both indoor and
outdoor dining.
$2, bedbathandbeyond.com
CULINARY CATALOG
Keep your favorite recipes all in one place with the
handmade Heirloom Recipe Journal. Whether you
want to keep a cherished family recipe on file or
paste in beloved recipes from magazines, this
keepsake allows you to build a delicious
recipe collection that will last generations to
come. $70, uncommongoods.com
GRILL EASY
Made with carbon steel and a double-
coated, silicone-based surface that
can withstand high temperatures, Sur
La Table Pro Nonstick Grill Grids give a
wonderfully smoky flavor to foods such
as shrimp, vegetables and mussels. Best
of all, these grilling grids are free of toxic
substances such as PFOA and PTFE.
$22 to $25, surlatable.com
QUICK JUICER
Impart a kick of
refreshing citrus
taste to your aqua or
transform fruits such
as lemon, lime or
orange into juice with
the Umbra Sombrero
Juicer. Getting most
of your daily dose of
vitamin C has never
been more simple!
$5, umbra.com
24/7 HYDRATION
Quench your thirst wherever
you go with the Klean Kanteen
Classic. Whether you want
some H2O for the office, school
or the gym, this BPA-free bottle
holds nearly 4 cups of water
and is made with high-quality
stainless steel, which helps to
keep your water tasting pure
and fresh. $20 per 27 oz,
kleankanteen.com
ICY COOL
Lku Kid Pops allow you to tickle
taste buds with a homemade
frozen treat. For a sweet Clean
Eatingapproved concoction, try
out our delicious Greek-yogurt
berry pops on page 31.
$10, lekueusa.com
SIMPLY SUSHI
Spice up your next date night
with theJoyce Chen Sushi Kit.
Containing a traditional bam-
boo rice paddle, flexible
mat, instructions and recipes,
this set has all the tools
you need to make mouth-
watering rolled sushi.
$9, williams-sonoma.com
BOTTLES UP
Cut down on trips
to-and-from the patio
table with Zak Designs
Kitchen to Table Four-
Section Caddy, which
transports bottles
of salad dressing,
vinaigrettes or oils in
one go. Its the perfect
accessory to use when
youre entertaining a
large group of guests!
$30, zak.com
LIKE A HOT KNIFE THROUGH BUTTER
The dishwasher-safe Cobalt Blue Easy Release Cheese
Knife slices foods such as cheese, butter and boiled
eggs like nobodys business. Its easy-release blade
features a staggered-wave design that safely allows
the slices to fall away from the blade.
$15, pamperedchef.com
Editors Choice
KITCHEN KIT
Ideal for cooks with a small amount of
counter space, the All-in-One Kitchen
Tool Setincludes eight kitchen essen-
tials that tackle almost any culinary task.
From spice and cheese graters to an egg
separator and measuring cup, youll find
what you need all in one convenient
place. $40, momastore.org
+ +
M
E
N
U

1
A MIDSUMMER NIGHT'S DREAM:
Roasted Sweet Peppers with Sour Orange Vinaigrette & Goat Cheese, p. 29
Buttermilk Pork Chops with Sauted Plums, p. 74
Lemon Peach Sorbet, p. 34
M
E
N
U

42 FOR THE "PRICE" OF 1:
Bufalo Blue Cheese Club, p. 69
East Meets West Eggplant Roti, p. 70
+ 265
Calories
(when both sandwiches
are shared among 2 people)
=
+
SEAFOOD BAKE:
M
E
N
U

2
Margarita Shrimp, p. 18
Garlic Herb Zucchini Noodles with Lobster, p. 59
540
Calories
=
338
Calories
=
M
E
N
U

3
355
Calories
=
GARDEN FRESH:
Dandelion Green Pineapple, p. 24
Grilled Stone Fruit Salad with Coconut Crme Anglaise, p. 64
Mix 'n' Match Meals
Scrumptious summertime combos
to take you from am to pm.
eat smart // try this... with that
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Hits newsstands August 19, 2014
Next Issue
KID-
APPROVED
MEALS
These
wholesome,
lip-smacking
meals will have
your little ones
asking Whats
for dinner?
every night!
ANCIENT
GRAINS
Go against the grain
with our new takes on
millet, kamut, amaranth
and more. Weve com-
bined 5 ancient grains
with lean proteins and
fresh produce for
surprising flavor com-
binations that will both
delight and inspire.
TAKE IT
TO GO!
From freezable
smoothie packs
to mason jar
salads, weve
got a selection
of mouthwater-
ing breakfasts,
lunches and
snacks you can
take anywhere!
GROCERY BAG
SUPER FEATURE
In our biggest Grocery Bag feature yet,
we offer 10 weeknight recipes to keep you
going throughout the week complete
with affordable shopping lists that make
the most of the seasons freshest bounty!
THE BUDGET ISSUE
+
ADVERTI SEMENT
A SELECTION OF PROMOTIONS & EVENTS FROM OUR PARTNERS
WHAT MAKES REEDS
LIVE KOMBUCHA
SO SPECIAL
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organic super fruits, herbs, Oolong,
Yerba Mate teas, Reeds Culture
Club Kombuchas are aged longer
for more benefcial probiotic
nutrient content. 8 amazing favors
in natural food stores Nationwide.
reedsinc.com
Ovega-3 is the superior
omega-3 supplement. Its
plant-based and contains 5X
more omega-3 per pill than
krill oil. Plus, its GMO-free,
gluten-free and requires only
one pill per day.
Learn more: ovega.com
freshMARKET
INVIGOR8
New INVIGOR8
complete organic
meal replacement shake. Amazon
top seller and 5-star reviews.
Controls hunger, reduces body fat,
boosts immunity, improves brain
function, and only 170 calories
per serving. 100% Organic.
100% Natural. 100% Delicious!
drinkInvigor8.com
OVEGA-3: 5X more OMEGA-3
NO ICK TO MAKE CATS SICK
Swheat Scoop
is a wheat-based cat litter formulated to be

chemical-free, clay-free and 100 percent biodegradable.
This makes it a healthier choice for cats, owners and the
planet. Give your cat the Swheat Life. SwheatScoop.com
cleaneatingmag.com
cleaneatingmag.com
Improving your life one meal at a time!
t Quick, easy & delicious recipes
t Budget-friendly meals
t Endless recipe slideshows
t Detailed meal plans
t Food & nutrition news you can use!
t Tips for healthier eating
t The hottest kitchen tools & gadgets
Your Source For:
Follow
us on:
eat smart // recipe index
Legend
Quick (30 minutes or less!)
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.
P
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Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari.
All of these ingredients are available in gluten-free and regular varieties.
*
The recipes highlighted below indicate
the 38 delicious recipes in this issue
that are 30 minutes, 10 ingredients and
3 steps (or less!).

Recipe Guide
*
*
PG VEGETARIAN
29

Roasted Sweet Peppers
WITH SOUR ORANGE VINAIGRETTE & GOAT CHEESE
48

70
East Meets West Eggplant Roti

73

WITH PICO DE GALLO
83

Grilled Jalapeo Corn Cakes
WITH BLACK BEAN & AVOCADO RELISH
86

Lebanese-style Moussaka
FISH & SEAFOOD
18

Margarita Shrimp
52

Lobster Tacos
53

Live Lobster
58

Crispy Baked Lobster Bites
WITH KALE & CREAM CHEESE
58

Portobello, Asparagus & Lobster Nachos
59

Garlic Herb Zucchini Noodles WITH LOBSTER
73

Teriyaki Salmon Cakes
WITH SWEET & SOUR PICKLED CUCUMBERS
82

Chipotle Lime Fish Tacos
PASTAS & SALADS
43

Asian Beef & Mango Salad WITH CASHEWS
48

White Wine & Clam Linguine
59

Garlic Herb Zucchini Noodles WITH LOBSTER
73

WITH PICO DE GALLO
75

Creamy Corn Fettuccine WITH TURKEY BACON
POULTRY
45
Roasted Red Pepper & RicottaStuffed

Chicken Roulades WITH LEMON BUTTER SAUCE
& CAULIFLOWER PURE
75
Crispy Cornmeal Chicken Tenders

WITH CHIPOTLE YOGURT DIP
82
Turkey & Farro Zucchini Boats

PG BEEF & PORK
18

Beer-Marinated Grilled Flank Steak
74
Buttermilk Pork Chops WITH SAUTED PLUMS

89
Korean Barbecued Short Ribs

SANDWICHES, TACOS & BURGERS
37
Thousand Island Burgers

WITH CARAMELIZED ONIONS & PROVOLONE CHEESE
46
Chile Chicken & Pinto Bean Quesadillas

WITH CHEESE & GREEK YOGURT
48

52
Lobster Tacos
68
Fried Chicken & Slaw Sandwich

69
Buffalo Blue Cheese Club

69
Fish & Chips On a Bun

70
East Meets West Eggplant Roti

71
French Grand Slam

82
Chipotle Lime Fish Tacos

83
Classic Eggs Benedict

WITH LEMON BASIL HOLLANDAISE
DESSERTS
31
Greek Yogurt Berry Ice Pops

34
Lemon Peach Sorbet

64
Grilled Stone Fruit Salad

WITH COCONUT CRME ANGLAISE
98
Buttermilk Plum Cake

JUICES, SMOOTHIES & COCKTAILS
24
Dandelion Green Pineapple

24
Green Monster
25
Green Banana Mint Smoothie

25
Cantaloupe Mint Refresher

63
Mango Mint Iced Green Tea

63
Strawberry Rhubarb Daiquiri

63
Stone Fruit & Ginger White Sangria

63
Coconut Cucumber Limeade

SAUCES
19

White Wine Herb Sauce

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The Easy Issue
sweet tooth
Buttermilk
Plum Cake
INGREDIENTS:
2 cups whole-grain spelt flour
cup Sucanat
1 tsp baking powder
1 tsp ground cinnamon
tsp ground cardamom
tsp sea salt
1 large egg, room temperature
1 cups buttermilk
3 tbsp organic unsalted butter, melted
tsp pure vanilla extract
3 red or black plums, pitted and cut
into thin wedges
INSTRUCTIONS:
ONE: Preheat oven to 350F. Mist a
10-inch tart pan with cooking spray.
TWO: In a large bowl, mix flour, Sucanat,
baking powder, cinnamon, cardamom
and salt. In a medium bowl, whisk egg,
buttermilk, butter and vanilla. Add liquid
to flour mixture and stir to combine.
THREE: Add batter to pan and smooth
surface with a spatula. Gently lay plums
over surface, overlapping slightly. Bake
for 35 to 40 minutes, until edges are
golden brown and a toothpick comes out
clean when inserted in center. Transfer
pan to a wire rack to cool completely.
Serve at room temperature.
NUTRIENTS PER SERVING (
1
/12 OF CAKE):
UNSATURATED FAT: 1 g, POLYUNSATURATED FAT:
0.5 g, CARBS: 26 g, FIBER: 2 g, SUGARS: 11.5 g, PRO-
TEIN: 4 g, SODIUM: 192 mg, CHOLESTEROL: 27 mg
Plum
Cake
Bliss Bliss
R
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,

F
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,

P
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&

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,

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Give in to your sweet tooth
with this indulgent buttermilk
cake infused with fragrant
cardamom and cinnamon
and topped with fresh,
juicy plums.
NO - Irradiation, Preservatives, Toxic Additives, Food Colorings,
Rened Sugar, Genetically Engineered experiments (GMOs), etc.
400
+
foods & 1,125 free recipes edenfoods.com | 888-424-3336
Rye Field, North Dakota

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2

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