Clean Eating 2014-09

THE BUDGET ISSUE
SPECIAL SUPER SAVINGS SECTION
Improving your life one meal at a time.
SEPTEMBER 2014
2 WEEKS OF
EAT
CLEAN,
FEEL
GREAT!
STRESS-FREE
MEAL PLANS
WEEKDAY
MEALS
UNDER
$2.50!
GRAB
AND GO!
BREAKFASTS
LUNCHES
SNACKS
MUST-TRY-NOW
POWER GRAINS
LIVE CLEAN
NEW COLUMN!
DIY Deodorant
KIDS'
MEALS
(THAT MOM AND DAD
WILL LOVE TOO!)
A Perfect Snack for any Pocket
The nest nuts, seeds, and

dried fruit that can be found in single serve packets that
07253
en Foods
2014 Ed
go anywhere with ease.

edenfoods.com | There is no better food.
contents
Clean Eating
SEPTEMBER 2014
r
YouULTIMATE
FALL
FOOD GUIDE
Over 70 seasonal and
fresh recipes to keep
you slim, satisfied and
energized, p. 73
features
P.
73
Special SUPER SAVINGS Section
34
THAI RICE NOODLE SALAD PHOTO BY NATALIE PERRY
P.
P.
64
P.
18
P.
56
On our September 2014 cover we feature a Quinoa Crunch Yogurt Parfait, Crunchy Thai Black
Rice Salad and PB&J Freezer Smoothie, p. 48.
Photography by Gibson & Smith,
Food styling by Marianne Wren
48
GROCERY BAG DOUBLE FEATURE Ten mouthwatering budget-friendly recipes. By Dina Cheney
48
TAKE IT TO GO From romaine boats to Thai black

rice salad, make these grab-and-go recipes in
advance and reap the delicious rewards later
in the week. By Cara Lyons
56
KID-APPROVED EATS Satisfy your picky
64
POWER GRAINS From amaranth to Kamut,
73
YOUR 14-DAY ENERGIZING CLEAN EATING

MEAL PLAN Recharge your body and mind
little eaters with these tried-and-tested, lickthe-plate meals. By Julie O'Hara
ancient grains are back and better than ever in

these 5 nutrient-packed recipes. By Sharon Booy
with our 2-week Meal Plan that will give fresh

inspiration and new energy to your CE lifestyle.
By Heather Bainbridge
Thai Rice Noodle

Salad with Coconut
Lime Dressing,p. 29
IN EVERY ISSUE: Whats Fresh Online: 6 / Editors Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / In the Next Issue: 86 / Recipe Index: 89
contents
travel well
GOURMET
80 GLOBAL
Try your hand at making
an Eastern European
favorite, cheese blintzes.
be inspired
84
GEAR & GADGETS
90
SWEET TOOTH
34
Slash your grocery bill

with these inexpensive and
delicious weeknight meals.
Kitchen tools and gadgets

for under $25.
Decadently chewy
and gluten-free Salted
Caramel Pecan Cookies.
weight loss
IT UP A NOTCH
82 KICK
Discover the joys of
28
Discover the best food
containers for your
lunchtime needs.
86
Create endless menus

with CEs essential
pairing guide.
88
no-recipe cooking.
eat smart
N BITES
14 BITS
Food, health and
56
Meals for the kids that

Mom will love too.
nutrition news you

can use.
30
Prep these dishes in

advance and take
them on the road!
32
ASK THE DOC

Find out how you can
get your kids to eat
healthier, plus the
latest research on
intermittent fasting.
how to
KITCHEN TOOLS
28 CE
's picks for the
CLASSICS, ONLY
CLEANER
Resident Foodie Julie
OHara cleans up classic
apple pie and tops it with
a scrumptious pecan
oat topping!
48
TRY THIS...
WITH THAT
COMPLEMENTS
Learn when to splurge
and when to save with
the smartest nutrition
buys for your health.
84
Affordable kitchen
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whats fresh at
cleaneatingmag.com
We ask,
you answer!
Clean Eating Fans Have Spoken

What's your favorite dish
to make with corn?
A cauliflower, leek, zucchini and corn
chowder with white pepper to spice it up."
Deb Abbott @Deborahjoan56
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.
Little Sarah @theSarawithanH
Corn pie."
Corn chowder!"
Deb Grundza
Jen Power
Chipotle black bean

burgers." Laura Morson Prom
Corn and oysters."

Rebecca Longtree
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 antioxidantrich 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.
Your Autumn
Farmers'
Market Guide
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.
3-Cheese Stuffed Shells

with Red Pepper Sauce
Follow
us on:
Portable Vietnamese Chicken

Lettuce Wraps
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.
Clean Eating
cleaneatingmag.com
Clean Eating
SEPTEMBER 2014
LETTUCE CHICKEN WRAPS PHOTO BY GIBSON & SMITH, STUFFED SHELLS PHOTO BY YVONNE DUIVENVOORDEN, AUTUMN PRODUCE PHOTO BY YVONNE DUIVENVOORDEN
I like to make black bean and corn salsa."
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clean eating // editor's letter
Beyond the
Food We Eat
Were turning a corner in the way
we shop for and consume goods.
Many of us are rolling up our sleeves
and hitting the web, becoming self-certified chemist-sleuth hybrids, memorizing
the definition and meaning behind BPA,
PFOA, GMOs, BHA, BHT, carrageenan (and many more) to identify
and avoid them in food and household
items and to also join in the conversation about their many implications. It's
a topic that seems to crop up frequently
in day-to-day dialogue of late. And why
shouldnt it? Were not the mindless
drones of yesterday, reheating our leftovers in plastic, stocking our cupboards
with nonstick Teflon pans and slathering parabens on our faces and bodies,
without ever raising a suspicious brow
or asking questions.
While we're not quite there yet, I
feel privileged nonetheless to be living
in a time where people are starting to
question and care and in some cases
demand to know what is in our food
supply, cookware, household cleaners,
hardwares, surfaces and personal-care
products. The jury is still out on exactly

how these items impact our health but
its safe to say that most of these labborn ingredients arent doing us any
good. And clean eating and living goes
beyond simply boycotting the bad stuff;
its about making choices that improve
our health and well-being. So with all of
that in mind, the Clean Eating staff decided it was time to introduce a Clean
Living column and were kicking it off
with an aluminum-free deodorant you
can easily make at home by hotforfoodblog.com blogger Lauren Toyota
(p. 18). Let us know what other DIY
cleaning or beauty products youd like to
see featured by posting on our facebook
page: facebook.com/cleaneatingmag
or tweeting me @aliciarewega.
In other consumer-centric news,
welcome to our first-ever Budget Issue!
This time of year is often quite pricey
for many with the return to school
and extracurricular activities, so weve
created a special super savings section
packed with weekday meals for $2.50
(p. 34), grab-and-go breakfasts, lunches,
smoothies and snacks (p. 48), and kids'

meals that Mom and Dad will love too
(p. 56) that promise to nourish and
satisfy after a long day of work, school
and carpooling.
No matter how busy you are

this fall, were here to make sure
you're eating clean!
Tweet us @cleaneatingmag, @aliciarewega
Facebook.com/cleaneatingmag
Alicia Rewega
Editor-in-Chief
DESPITE MY HUSBAND
THINKING THAT I COINED
THE TERM HANGRY, theres
some serious science behind it.
And the perils of that state are
a little more frightening than
you might think. (Hint: Hide your
sewing pins!)
Clean Eating
SEPTEMBER 2014
VINTAGE GRAINS ARE BACK

Grains dating back 8,000 yearsplus are making a big comeback
for their pure and untouchednutrients, nutty, chewy flavor
profile and higher concentration
of protein, fiber and antioxidants
than new-age grains.
PROBIOTICS FOR BEAUTY

New research shows that the
benefits of probiotics transcend gut health. Scientists
have found that the microorganisms promote healthy,
glowing skin and may help
improve acne and rosacea.
SUNSHINE SAUCE IS A
THING You can make a
simple no-cook tomato sauce
by placing a few garden-fresh
ingredients in a mason jar
and letting it "cook" in your
windowsill for an afternoon.
It's a beautful thing.
ALICIA REWEGA PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA
What I learned from this issue
>1?4!>3-:5/-88E%C11@
&
Organic
Blue Agave
Nectars
A warm-your-heart homemade soup :)
>1-9E&;9-@;
Basil Agave Soup
2 stalks celery
1 small onion
2 cloves fresh garlic
1/2 cup butter, cubed
and divided
2 (28 oz.) cans crushed
tomatoes
1 (14.5 oz.) can chicken
or vegetable broth
In a food processor, add celery, onion and

garlic; pulse on high 10-15 seconds until
pured. Pour pure into large saucepan. Do
not rinse food processor. Add half the butter to
vegetables. Saut over medium heat, about 10
minutes or until fragrant. Add tomatoes, broth
and half the chopped basil; bring to a boil,
stirring occasionally. Cover pot; reduce heat to
medium/low; allow to simmer 15 minutes,
stirring occasionally.
RtoealdoWay
Sweet!
FKVXJDU, #GRPLQRVXJDU
TM
2014 Domino Foods, Inc.
Domino and C&H Organic Blue Agave Nectars

are delicious liquid sweeteners, with a low glycemic
index, that are made from the core of the blue agave
plant. Low glycemic foods help keep energy levels
balanced and are a good part of a healthy diet.
the
1/2 cup fresh basil

leaves, chopped
1 (8 oz.) package low-fat
cream cheese,
softened
3 TBSP Domino or
C&H Organic Blue
Agave Nectar Syrup
salt and pepper
Cut cream cheese into 1/2 cubes and place in

food processor along with 1 cup of the hot soup.
Process on high until cream cheese is dissolved,
about 1 minute. Add cream cheese mixture,
agave syrup and remaining basil and butter to
hot soup; stir until combined. Add salt and
pepper to taste. Serve immediately.
Makes 8 cups.
For more information,visit

dominoagave.com or chagave.com.
advisory board // clean eating
Meet Our Experts

Q:
I just bought my first cast iron skillet. Whats the best

way to season it and take care of it?
Maria Woodbury, PORTLAND, OR
A: Cast iron is one of the most versatile workhorses in your kitchen. It produces
bianca dipietro
ART DIRECTOR/GRAPHIC DESIGNER
HAMILTON, ON
By day, Clean Eatings Bianca DiPietro

lends her creative eye to magazine
and web design, but in her spare time,
the marathon runner and obstaclerace junkie steps out from behind
the screen. "I love a good adrenaline
rush," she says. There is something
invigorating about pushing your body
to the extreme."
more even heat, can move from the stove top to oven with ease, and once
seasoned, has a nonstick surface that will last a lifetime. Its great for searing
steak or chicken, making pancakes and can even be used for baking. Before
its first use, wash the pan in warm, soapy water and dry thoroughly. Coat the
pan liberally inside and out with a clean oil (such as safflower or coconut) and
place in a 350F oven for one hour. Cool to room temperature and wipe with
paper towels. Once seasoned, avoid cleaning with soap just hot water and a
stiff brush should be enough to scrub any residue. Dry it completely and buff
with a small amount of the same oil to prevent rusting. If you notice your pan is
developing a dull gray cast, its time to repeat the seasoning process.
Marianne Wren
Nutrition
jonny bowden
julie ohara
PHD, CNS
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 Traveler, among other magazines.
Board-certified nutrition
specialist, motivational
speaker, author and expert
in the areas of weight loss,
nutrition and health.
sukaina
rajabali
ENTREPRENEUR/
RECIPE DEVELOPER
TORONTO, ON
FOOD & LIFESTYLE

PHOTOGRAPHER
DUBAI, UAE
In addition to
photographing
food (Ancient
Grains," p. 64) and
writing recipes,
Sukaina Rajabali
blogs about food
and family at
sipsandspoonfuls.com. This
was my first time
eating a few of
the grains such as
Kamut, and what
a revelation!" she
says. "They'll be
making their way
into my salads
henceforth.
10
Clean Eating
tiffani bachus and

erin macdonald
karla klein
While hosting a
dinner party for
friends, Karla
Klein served a
salted caramel
chia seed pudding
recipe. Though
the salted caramel
sauce was a hit,
the pudding
didnt fare as
well. I thought
a salted caramel
cookie might be a
delicious treat and
voil, the Salted
Caramel Pecan
Cookie (Sweet
Tooth, p. 90) was
born, she says.
SEPTEMBER 2014
BA
jo lusted
Co-owners of the U Rock

Girl nutrition and training
program (URockGirl.com),
registered dietitians and
nutrition, fitness and
wellness experts.
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 publications, including Steven and Chris.
tosca reno BSc, BEd, NTP
marianne wren
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).
As both a recipe developer and

food stylist, Wren has worked
with various print and advertising clients. She completed her
culinary training at Dubrulle
French Culinary School and The
Culinary Institute of America.
jill silverman hough
diane morgan
Food and wine writer, recipe

developer, culinary instructor, author of the 100 Perfect
Pairings series and co-author
of The Clean Plates Cookbook
(Running Press, 2012).
Food writer, culinary instructor,

restaurant consultant and awardwinning author of 17 cookbooks,
including her latest, ROOTS
(Chronicle Books, 2012).
BA, CC
Culinary
JULIE O'HARA PHOTO BY PAUL BUCETA, TIFFANI BACHUS & ERIN MACDONALD PHOTO BY JAMES PATRICK, JO LUSTED PHOTO BY PAUL BUCETA, TOSCA RENO PHOTO BY PAUL BUCETA, MARIANNE WREN PHOTO BY PIERRE GAUTREAU,
JILL SILVERMAN HOUGH PHOTO BY KEVEN A. SEAVER, DIANE MORGAN PHOTO BY JOHN VALLS, BIANCA DIPIETRO PHOTO COURTESY HACKERYOU, SUKAINA RAJABALI PHOTO BY UGLY DUCKLING PHOTOGRAPHY, KARLA KLEIN PHOTO BY SAMANTHA KIDD PHOTOGRAPHY
contributors
Clean Eating
VOLUME 7, ISSUE 6
PRINTED IN THE USA
EDITOR-IN-CHIEF Alicia Rewega
VICE PRESIDENT, GENERAL MANAGER
Editorial
Kim Paulsen
FOOD EDITOR Andrea Gourgy
VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,
RESEARCH AND COPY CHIEF Laura Schober
VEGETARIAN TIMES AND YOGA JOURNAL
ONLINE EDITOR Jessica Pollack
Bill Harper | 310-356-2270; bharper@aimmedia.com
NUTRITION CONSULTANT Antonina Smith
PUBLISHER'S ASSISTANT Lori Rodriguez
Recipe Creators
Business Offices
300 N. Continental Blvd., Suite 650,
El Segundo, CA 90245
310-356-4100; fax: 310-356-4110
Heather Bainbridge, Sharon Booy, Dina Cheney,

Jill Silverman Hough, Karla Klein, Jo Lusted, Cara Lyons,
Julie O'Hara, Tosca Reno, Tennille Tejeda, Lauren Toyota,
Gilean Watts
RESIDENT CHEF Jo Lusted
RESIDENT FOODIE Julie OHara
Advertising Sales
ADVERTISING DIRECTOR/MIDWEST SALES
Kathi Magee | 414-897-0377; kmagee@aimmedia.com
Art
EAST COAST ADVERTISING MANAGER
ART DIRECTOR Bianca DiPietro
Lorrie Allen | 617-566-8277; lallen@aimmedia.com
ASSOCIATE ART DIRECTOR Ashley Souter

FREELANCE DESIGNER Sarah Jang
Contributors
WEST COAST ADVERTISING MANAGER
Gloria Biscardi | 310-356-2247; gbiscardi@aimmedia.com

TEXAS/COLORADO ADVERTISING MANAGER
Tiffani Bachus, Anna Lee Boschetto, Jonny Bowden,

Jill Silverman Hough, Jo Lusted, Erin Macdonald,
Julie OHara, Tosca Reno, Sarah Tuff, Gilean Watts
Tanya Scribner | 940-387-7711; tanya@scribmedia.com
Photographers
Keith Cunningham | 248-763-0526;

kcunningham@aimmedia.com
Gibson & Smith, Natalie Perry, Sukaina Rajabali,

Maya Visnyei, Laura Wright
DETROIT ADVERTISING MANAGER
MARKETPLACE ADVERTISING MANAGER
Food Stylists
Mary Brahim | 310-356-2272; mbrahim@aimmedia.com
Claire Stubbs, Marianne Wren

ASSISTANT Kristen Javier
Disclaimer: Clean Eating reserves the right

to refuse any advertising without cause.
Prop Stylists
Gallimaufry, Lara McGraw
Production
GROUP PRODUCTION DIRECTOR Barb Van Sickle
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PREPRESS MANAGER Joy Kelley

AD COORDINATOR Anna Baldwin
GRAPHIC DESIGNER Idania Mentana
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MARKETING DIRECTOR
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MARKETING MANAGER
PRESIDENT & COO Andrew W. Clurman
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EXECUTIVE VICE PRESIDENT OF OPERATIONS
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MARKETING DESIGNER
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DIRECTOR, FOREIGN EDITIONS
Dayna Macy | dmacy@aimmedia.com
Patricia B. Fox
VICE PRESIDENT, CONTROLLER Joseph Cohen
VICE PRESIDENT, RESEARCH Kristy Kaus
VICE PRESIDENT, DIGITAL Jason Brown
WEB OPERATIONS DIRECTOR
Ken Coffelt
Consumer Marketing
CIRCULATION DIRECTOR Jenny Desjean
DIRECTOR OF RETAIL SALES Susan Rose
Distribution
Clean Eating (ISSN 1913-7532, USPS 003-610) is published eight times per
year (2014 Cover Dates: #39 Jan/Feb 14, #40 March 14, #41 Apr/May 14,
#42 June 14, #43 July/Aug 14, #44 Sept 14, #45 Oct 14, #46 Nov/Dec14)
by Cruz Bay Publishing, Inc., an Active Interest Media company.
Advertising and editorial offices at 2520 55th St, Ste 200, Boulder, CO
80301. The known office of publication is 5720 Flatiron Pkwy, Boulder,
CO 80301. Periodicals postage paid at Boulder, CO and at additional
mailing offices.
POSTMASTER: Send address changes to Clean Eating,

P.O. Box 420235, Palm Coast, FL 32142-0235.
PLEASE NOTE: All readers are advised to consult their

physician before beginning or adding a new fitness regimen or
changing their diet. Clean Eating does not accept any responsibility
for injury sustained as a result of following the advice or suggestions
contained within the content of this magazine.
Subscription rates in the United States are one year $24.97. Canada:
$34.97. Foreign: $54.97 (US funds only). The publisher and editors will
not be responsible for unsolicited material. Manuscripts and photographs must be accompanied by a stamped, self-addressed return
envelope.
clean eating // letters
We Hear You!
Tell us what you thought of this issue.

Visit our Facebook page and leave your mark
on our wall or tweet us @cleaneatingmag!
"It was Clean Eating magazine that lit the fire inside me and got me interested in
cooking and starting my own blog. Thank you for all that you do!" Alexis Nilsen
Everything in Moderation
mass indexes (BMIs) than those
who dont! It is nice to be
encouraging, but also smart to
look at portion sizes. I typically
recommend that people try
to limit themselves to a closed
handful, or about -cup
portion. Eating too much of
anything, even if it is healthy,
will cause unwanted weight
gain for most.
Gail Prosser, Santa Rosa, CA
FOREVER A FAN
LETTER OF THE MONTH
I am such a HUGE fan of your magazine.I was

diagnosed with celiac disease back in 2007 and I
had to reestablish a new norm of eating. It wasnt
until I saw that little orange dot in the recipe
index of your magazine that I started to feel like
somebody had my back. Someone was actually
taking the time to make sure that little ol me had
options out there, and not frozen gluten-free
options that were kind of like chewing on dry
wall, but delicious good-for-me food. It was
Clean Eating that lit the fire inside me and got me
interested in cooking and starting my own blog.
Thank you for all that you do!
JAMBALAYA JOY
Love making new recipes successfully!
Made Clean Eating magazines Cajun
Jambalaya (p. 51, July/August 2010)
tonight for dinner. Delicious!
Katie Adams, Libertyville, IL
Alexis Nilsen, Mississauga, ON
ORDER BACK ISSUES OF CLEAN EATING AT

CLEANEATINGMAG.COM
We Hear You
ON FACEBOOK
AND TWITTER
facebook.com/cleaneatingmag
twitter.com/cleaneatingmag
Just got my
@cleaneatingmag in
the mail. Cant wait to
get cracking on the
recipes! Love the
@toscareno article
and meal plans :)
#eatclean.
@PatchDesign
I just made the

Cheesy Chicken & Kale
Quesadillas (p. 86) from
the June 2014 issue. It
was so delicious that
even my 3-year-old said,
Mommy, you made me
the best dinner!
Melissa Apgar
12
Clean Eating SEPTEMBER 2014
Trying some
homemade dill pickles
from @cleaneatingmag
(p. 28, Nov/Dec 2013)
thanks for the produce
@MidtownFmsMkt!
#eatlocal #homemade
@AkNewell
JAMBALAYA IMAGE BY KATIE ADAMS
I am a registered dietitian (RD)

who is always on the lookout
for good, practical information.
I enjoy the articles, meal plans
and cooking ideas in Clean
Eating. I do want to point out
that in "Long Live Nut Eaters!
(p. 23, June 2014) it states And
don't worry about nuts being
'fattening. Other studies have
shown that people who eat
nuts regularly have lower body
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bits 'n' bites

horseradish has the
same eye-stinging
effect as onions
SEASON
EAT IT
Early spring
through late fall
Enjoy raw in sauces

mixed with cream or
oil and an acid, such
as vinegar or lemon
juice; never cook
horseradish, as this
causes it to release a
pungent, unpleasant
smell
PICK IT
Select smaller, firm

roots with no signs
of blemishes and
with no soft or green
spots; also available
dried or prepared in
jars with vinegar to
preserve flavor
STORE IT
Wrap in damp paper

towels and store in
a tightly sealed bag
in your refrigerator
crisper drawer for
1 to 2 weeks
PREP IT
Peel away skin, then

grate carefully in
a well-ventilated
room with an open
window; fresh
HEALTH BENEFIT
Contains high
concentration of
glucosinolates,
plant compounds
that are broken
down into chemical
compounds called
isothiocyanates,
which help detoxify
carcinogens in the
liver; helps regulate
digestion by
stimulating release
of bile from the
gallbladder
SUPERFOOD
Cabbages Sassy Cousin
FIERY HORSERADISH
BY GILEAN WATTS
FUN FACT
The prex
horse in
horseradish is
thought to refer
to a root with
a hoarse, or
coarse, strong
exterior.
Its easy to miss this

knobby brown root when
perusing the farmers
market or walking the
aisles of your grocery
store, but trust us, one
bite is all you need for a
hit of avor you wont
soon forget. The sassy, spicy
relative of Brussels sprouts and cabbage
has a long history in traditional medicine
as a fix-all for everything from pain and
inflammation to relieving symptoms
14
Clean Eating
SEPTEMBER 2014
of the common cold, but these days

cooks are chomping at the bit to get
their hands on its fiery, pungent flavor
for sauces and condiments. The roots
crunchy white flesh looks plain and
unassuming, but packs an eye-watering
spiciness thats even more powerful than
wasabi. Thats not the only reason you
should add horseradish to your culinary
repertoire, though. Like most cruciferous
veggies, horseradish contains plant
compounds called glucosinolates,
which may help stunt cancer growth
and speed up your liver's natural
detoxifying process.
CONTRIBUTORS: TENNILLE TEJEDA AND GILEAN WATTS, HORSERADISH PHOTO KUTTELVASEROVA STUCHELOVA/SHUTTERSTOCK.COM
MARKET NAMES
Mountain radish, red

cole, great raifort
COLORADO
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bits 'n' bites // foodie faves
FRESH PRESS
With 100% juice flavors such as Pineapple Coconut Water and Sweet Greens
and Lemon, Evolution Fresh uses high-pressure processing to turn raw fruits
and vegetables into delicious, rejuvenating cold-pressed juices that retain
more nutrients and flavor. Free of added sugars and concentrate, this line of
juices has over 25 flavors to entice your taste buds and quench your thirst.
$4 to $7, evolutionfresh.com
When I dont have time to juice, I pick up a couple of these.

I recommend the Defense Up for its immune-boosting vitamin
C coming from fruits such as orange, cherry and pineapple!
Bianca DiPietro, ART DIRECTOR
FOODIE
FAVES
Power through your day with

the CE teams favorite snack
and juice picks of the moment.
BY LAURA SCHOBER
GONE NUTTY
Whether spread over toast or swirled into yogurt or
oatmeal, NuttZo Power Fuel with Chia Seven Nut and
Seed Butter serves many lusciously delicious purposes. Its
combination of organic nuts and seeds, which includes
cashews, almonds, hazelnuts and chia, produce a heavenly
nut butter thats a nutrition powerhouse. Available in
crunchy or creamy varieties. $17 to $20, gonuttzo.com
Two tablespoons of this mega nut butter contain 975
milligrams of omega-3 fatty acids and 10% of your
daily value (DV) of vitamin C but what really sold
me was its crunch factor. I was surprised by how well
all the ingredients worked together considering there
are seven different nuts and seeds!
Alicia Rewega, EDITOR-IN-CHIEF
NOSH ON THIS
NOW Real Foods selection of nuts cover the gamut from walnuts
and macadamia nuts to pecans and Brazil nuts, you can take your
pick. With raw, organic and non-GMO varieties, theres a nut for every
dietary preference. Add some to salad or yogurt or keep some bags
stashed in your office or pantry for impromptu snacking. $6 to $15,
nowrealfood.com
I love making my own trail mixes with these

nuts add the nuts of your choice along with
some raisins, pumpkin seeds, dried berries and
organic dark chocolate chips!"
POPS OF FLAVOR
At just under 39 calories a cup, Quinn Popcorns farm-to-table bags
really hit the spot in terms of taste and nutrition. The Kale and Sea Salt
flavor melds together organic dried kale, organic dried carrot and sea
salt for a (literally!) green popcorn thats super addictive even those
who arent fans of kale will find something to love in these. Cheese lovers
dont have to despair either theyll be lured in by the smoky, spicy notes
that grace the Cheddar and Chipotle variety. $4, quinnpopcorn.com
These popcorns make a nice, light snack and were a hit in the CE
office. Its also neat how theres a unique batch number on each bag,
so you can go online to find out the origins of the ingredients along
with details of its production and packaging.
Andrea Gourgy, FOOD EDITOR
16
Clean Eating
SEPTEMBER 2014
Laura Schober, RESEARCH AND COPY CHIEF
bits 'n' bites // clean living
DIY
DEODORANT
Make the switch from antiperspirant
to our lovely aluminum-free lavender
deodorant you can easily whip up at
home. This is clean living!
BY LAUREN TOYOTA
RECIPE
ALL-NATURAL
LAVENDER DEODORANT
MAKES 13 CUP.
Do a basic Internet search and youll find

all kinds of inconclusive information about
antiperspirant and deodorant being linked
to breast cancer. Its neither proven nor
disproven, so why take the chance using the
expensive store-bought brands when you
can whip up enough deodorant to last 3 to
4 months in as little as 30 minutes!
Clea n Eating
Qu ick & Ea sy
All-Nat ur al
De odor ant
INGREDIENTS:
Organic ingredients are preferred.
3 tbsp virgin coconut oil

2 tbsp shea butter
2 tbsp arrowroot
powder
3 tbsp baking soda

5 drops 100%
tea tree oil
5 drops lavender
essential oil (or scent
of your choice)
NEW COLUMN!
INSTRUCTIONS:
one Using a double

boiler or a pot with
a heat-safe bowl on
top, melt coconut
oil and shea butter
together. Stir or whisk
until combined and
no solid pieces remain.
two Remove bowl
from heat and whisk in
arrowroot powder and

baking soda.
three Once mixture is
combined and smooth,
drop in tea tree oil and
lavender oil, and whisk
a few more times.
four Clean out an old
deodorant stick (since
youre not going to use
that brand anymore!)

and pour the
mixture into it just
below the top.
ve Place stick in the
freezer for 10 minutes
to solidify. It will
remain solid at room
temperature once
it's settled.
TIPS & TRICKS

Switching from
antiperspirant to a
natural deodorant will
take some adjusting
because your body needs
to sweat out those old
toxins. In 2 to 3 weeks,
youll notice a fresh, clean
difference under your
arms. Its worth the wait,
so stick with it.
2
Lauren Toyota is a Canadian
television personality, hobby
cook and blogger. She and her
partner spend their free time
in the kitchen creating tasty
recipes and advocating a clean
lifestyle through their blog,
hotforfoodblog.com. Aside
from whats on your plate, Toyota
believes that what you put on your
body is just as important. On their
blog, youll find quick and easy
ideas to transform your life with
do-it-yourself, all-natural cleaning
and beauty product recipes. She
hopes their blog will inspire and
motivate people to live a clean,
healthy and cruelty-free life.
SEPTEMBER 2014
Clean Eating
19
xxxxxxxxx // bits 'n' bites
bits 'n' bites
THE SCIENCE OF
HANGRY
BY JONNY BOWDEN
New research on how

blood sugar is connected to
anger shows that those with
low blood sugar levels are
significantly more likely to
be aggressive toward their
significant other. Researchers
gave over 100 married couples voodoo dolls
hangry surprise, this isnt a term your teenager
symbolizing their mates, and asked the subjects to invented! We found that being hangry can
stab the doll whenever they felt angry (a peaceful
affect our behavior in a bad way, even in our most
exercise, no doubt). The lower their blood sugar,
intimate relationships, said lead researcher Brad
the more aggressive
Bushman, PhD, in a press release from Ohio State
they were, and the
University. The moral of the story?
more likely they
Eat small portions of healthy food
were to stab the
regularly throughout the day and dont
doll. The researchers let your blood sugar drop to the point
also referred to
where youll stab
the phenomenon
someone if you dont
by the slang term
eat a sandwich!
chew on this
( no. )
172
20
Clean Eating
SEPTEMBER 2014
Choose organic tempeh

over tofu when possible.
Unlike tofu, tempeh is made of fermented
soybeans, which are loaded with good
gut bacteria that improve digestion.
SEPTEMBER 2014
Clean Eating
SANDWICH PHOTO VLADISLAVGUDOVSKIY/SHUTTERSTOCK.COM, GIRL PHOTO MINERVA STUDIO/SHUTTERSTOCK.COM,

VOODOO DOLL AKV/SHUTTERSTOCK.COM, TEMPEH SERGEY YECHIKOV/SHUTTERSTOCK.COM
Most of us know the

health dangers of high
(and low!) blood sugar,
but did you know
that your blood sugar
could be affecting
your marriage?
tk
four-legged finds // bits 'n' bites
-INGREDIENT
DOG TREATS
A sweet snack you can whip up in minutes

to reward week after week of good behavior.
RECIPE AND IMAGE BY DOGGIEDESSERTCHEF.COM
Peanut Butter Apple Cookies

INSTRUCTIONS:
cup unsweetened applesauce

cup natural unsalted
peanut butter
1 cup whole-wheat flour
one Preheat oven to 350F and line a large
baking sheet with parchment paper or a

silicone baking mat. (NOTE: You may need to
bake in batches or use multiple sheets.)
two In a large bowl, mix together applesauce
thickness. Cut with cookie cutter of your

choice; poke with a fork to prevent air
bubbles.
three Knead dough into a ball, turn out
four Place on prepared baking sheet and

bake for10 to 15minutes or until browned at
the edges. Cool and refrigerate.
and peanut butter. Add flour and mix again until

well combined.
onto a floured surface and roll into -inch
*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.
Invite Delicious
to the Table
$ '$!##&!!
$#!#!"##"#"#'
#"""#"'*%!'$%!
!$$##"#%$##
Ancient Grains for Healthier Living

$ !!"#")(!'"(#"'$
!"
%!$""(#!(#"!
Discover gluten-free products, tasty recipes
and where to buy at AncientHarvest.com
PHOTO PATRYKKASMIDER/SHUTTERSTOCK.COM
MAKES 2 TO 3 DOZEN BONES.
INGREDIENTS:
12 veggie burgers.
All a good source of protein.
All ready to be grilled up, piled on and taken down.
See nutrition information for sodium content
ask our dietitians // bits 'n' bites
ASK OUR
dietitians
Got a food question? We have the answers.
Q Juicing is very popular right now, and I have seen
a lot of new juice bars in my area. But are juices too

high in sugar?
SUNFLOWER PHOTO IAN 2010/SHUTTERSTOCK.COM, SOYBEAN PHOTO JIRI HERA/SHUTTERSTOCK.COM
Juicing is all the rage right now, with proponents

touting benefits such as weight loss, detoxification,
increased energy, improved mood and radiant skin.
These are all desirable qualities, and juicing fruits
and veggies is a great way to boost your body with
ample amounts of vitamins, minerals and antioxidants. The problem with juicing is that although
it hydrates and supplies nutrients, it concentrates
the natural sugar in fruits and vegetables; the sugar
content will depend on what fruit and veggie combination is selected. The downfall is not necessarily
the high amount of sugar, but the lack of fiber and
nutrients lost in the skins and seeds extracted in the
juicing process. Fiber is what helps slow the absorption of sugars. Without fiber, sugar will quickly absorb into your bloodstream, spiking your blood sugar levels. Nutritious juice can be
beneficial in small amounts (4 to 6 ounces a day), along with fiber-rich foods, healthy
fat and/or protein for balance and to slow the absorption of sugar. Better yet, add
whole fruits and vegetables with unsweetened almond milk, protein powder, nuts,
seeds, avocado and/or Greek yogurt in a high-powered blender to retain fiber, boost
nutrients and stabilize blood sugar levels. Weve got beautiful examples of juicing
recipes that implement these foods at cleaneatingmag.com. Bottoms up!
Help! I'm confused by the various organic

labels on foods.
Organic food has become very popular. In fact, it's the fastest-growing sector in the
global food industry. But what does "organic" mean and how do you know if the
food you're buying is organic? Organic poultry, meat, dairy and eggs come from
animals that are not treated with growth hormones or antibiotics. Organic plant
foods are grown without conventional pesticides and in safe soil no GMO crops are
allowed although cross contamination can occur. Organic produce can be identified by the number on its sticker it will be a 5-digit number beginning in a 9.
On food packages, there are four levels of organic claims that can be made: "100%
Organic" are foods that are completely organic or products made with 100% organic
ingredients; "Organic" products contain at least 95% organic ingredients; "Made with
Organic Ingredients" products contain at least 70% organic ingredients; and Less
Than 70% Organic Ingredients are products that contain any amount of organic
ingredients and can only mention the word organic in the ingredient list.
Registered dietitians Tiffani Bachus and Erin Macdonald are the co-founders and creators of
URockGirl.com, a website dedicated to promoting wellness and a healthy, balanced lifestyle.
A dozen
different
veggie
burgers
you can throw
on thegrill.
See them all at

MorningStarFarms.com
ER
RECIPE
R EA
From Your
bits 'n' bites // reader recipe
RECIPE BOX
Grilled
Asparagus
Salad
WITH FETA
HAZELNUT CRUMBLE
SERVES 4.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 15 MINUTES.
INGREDIENTS:
INSTRUCTIONS:
small red onion,

thinly sliced
2 tbsp fresh lemon juice
16 spears fresh asparagus
(about 1 bunch), trimmed
3 tbsp olive oil, divided
Sea salt and fresh ground
black pepper, to taste
2 cups baby arugula
2 cups grape tomatoes,
halved
one In a small bowl, soak
TOPPING (optional)
cup crumbled feta cheese
cup toasted unsalted
hazelnuts
24
Clean Eating
SEPTEMBER 2014
BY NICK SIGALAS Sterling, VA

This satisfying and refreshing salad
was inspired by my Greek heritage. It
needs only a few ingredients and it is
so easy to put together. I like to chill
the serving plates in the fridge before
serving for a totally refreshing dish.
onion in lemon juice for

10 to 15 minutes. Drain,
reserving lemon juice.
two Meanwhile, preheat a grill

or grill pan to medium-high. In a
large bowl, toss asparagus with
1 tbsp oil and season with salt
and pepper. Add to grill and
cook for 2 to 3 minutes per side.
Remove from heat and cool to
room temperature.
three Prepare topping (if using):
In a small food processor,
pulse cheese and hazelnuts

into rough crumbs.
four Prepare dressing: In a small
bowl, whisk remaining 2 tbsp oil

and reserved lemon juice. Season
with salt and pepper.
five Divide arugula among

serving plates and top with
tomatoes, asparagus, onions and
dressing, dividing evenly. Garnish
with topping.
Nutrients per serving ( of recipe):
CALORIES: 127, TOTAL FAT: 11 g,
SAT. FAT: 1.5 g, MONOUNSATURATED FAT: 8 g,
POLYUNSATURATED FAT: 1 g, CARBS: 7 g,
FIBER: 2 g, SUGARS: 4 g, PROTEIN: 2 g,
SODIUM: 38 mg, CHOLESTEROL: 0 mg
FOOD PHOTOGRAPHY BY MAYA VISNYEI, FOOD STYLING BY CLAIRE STUBBS, PROP STYLING BY LARA MCGRAW
A quick turn on the grill brings out the

fresh, vibrant flavor of asparagus in this
readers summer staple. For an extra
indulgent twist, try it with our simple
feta and hazelnut crumble.
reviews // bits 'n' bites
THE
BOOK
CLUB
Heres whats on
our fall reading list.
BY ANNA LEE BOSCHETTO
FLEX APPEAL
Balancing your family members food preferences and daily diet
constraints, then going beyond the standard lean meat, whole grain
and tossed salad formula can be a bit of challenge. But in Flex Appeal,
authors Pat Crocker and Nettie Cronish walk readers through each
recipe, explaining how easy it can be to weave meat into vegetarian
recipes. Incorporating simple, pure and fresh ingredients into each
nutrient-packed dish, from appetizers such as Tomato Avocado
Crostini to main meals such as Sesame Honey Tofu and Soba
Noodles, readers will find easy-to-follow instructions and suggestions
on appropriate lean meats or fish that can be added. Additional
instructions (including an explanation on how to caramelize onions)
contribute to the approachable nature of this cookbook.
By Pat Crocker and Nettie Cronish (Whitecap Books, $30)
GO BARLEY: MODERN RECIPES FOR AN ANCIENT GRAIN

CHECK IT OUT!
Be sure to
check out our blog
(cleaneatingmag.com/blog)
for additional reviews of
fabulous cookbooks!
As old-school grains continue to make a big comeback, barley is the

latest one that's fast becoming a big hit. Go Barley: Modern Recipes
for an Ancient Grain features a collection of fresh recipes including
Slow-Cooker Chicken Barley Chili and Hearty Chicken Barley Soup. This
cookbook offers a variety of quick and easy meals that promote the
versatility of the grain while allowing its nutty flavor profile to shine.
In addition, the book offers easy-to-follow instructions for preparing
barley in a rice cooker while featuring super-simple switches that will
help home cooks incorporate barley into dishes such as risotto and
jambalaya that traditionally use other grains. By Pat Inglis and Linda
Whitworth (TouchWood Editions, $30)
WITH FLAVOR
We dont add water, oil or anything else
to stand in the way of the pure avor of
our tuna. Just moist, mild and delicious
sustainably caught albacore, seasoned
with a touch of sea salt. This is
the way tuna should taste.
WILDPLANETFOODS.COM
bits 'n' bites // supermarket guide
RISE & SHINE WITH
C
lea
Start your day off just right from corn akes to

oatmeal, weve rounded up the cleanest and tastiest
breakfast fare on grocery-store shelves.
g magazine
atin
nE
ed
o
r
p
Ap
O
S
VA
L
CE-APPROVED
CEREALS!
EAL
O F A PP
BY LAURA SCHOBER
FOOD FOR
LIFE EZEKIEL
4:9 ALMOND
SPROUTED WHOLE
GRAIN CEREAL
Loaded with nutrients
such as iron and potassium,
Food for Life Ezekiel 4:9
Almond Sprouted Whole
Grain Cereal is a deliciously
crunchy and nutty clean
choice. With a mere
3 grams of fat per 1/2 -cup
serving and packed with
fiber-rich whole grains
such as sprouted wheat,
sprouted barley and millet,
its a smart choice for your
waistline that will keep
you satiated throughout
the morning. Plus,
almonds are a rich source
of anti-inflammatory
vitamin E as well as
biotin, which is essential
for the metabolism of
carbohydrates and fats.
Nutrients per serving ( cup):
SAT. FAT: 0 g, CARBS: 38 g,
FIBER: 6 g, SUGARS: <1g,
PROTEIN: 8 g,SODIUM: 190 mg,
CHOLESTEROL: 0 mg
26
Clean Eating
KASHI ORGANIC
PROMISE
AUTUMN WHEAT
Bite-sized whole-grain
biscuits laced with a
touch of organic dried
cane syrup comprise
Kashi Organic Promise
Autumn Wheat, which
is a certified organic
and Non-GMO-Project
verified cereal made from
wheat berries that are
steamed, shredded and
weaved before being
baked into bite-sized
biscuits. A low-fat choice
that offers 25% of your
daily value (DV) of fiber
and 50 grams of whole
grains per serving, this
cereal is a CE-approved
choice that offers both
great taste and plenty
of nutrients.
Nutrients per serving (29 biscuits):
FIBER: 6 g, SUGARS: 7 g,
PROTEIN: 6 g, SODIUM: 0 mg,
CHOLESTEROL: 0 mg
SEPTEMBER 2014
FARM TO TABLE
FOODS ORGANIC
APPLE RAISIN
WHOLE GRAIN
AND OATMEAL
Farm to Table Foods
uses traditional farming
methods that result in a
less-processed oatmeal
with a unique, grainy
texture and a richly
satisfying taste. Tart apple
and sweet raisins mingle
with golden flax, oats, rye,
barley and other organic
ingredients in this fiberrich, low-fat breakfast that
contains no sugar, sodium
or cholesterol. Top
this creamy CE-worthy
Organic Apple Raisin
Whole Grain and Oatmeal
with a clean sweetener
of your choice or enjoy
it by itself with a splash
of milk and a sprinkling
of cinnamon.
Nutrients per serving (13 cup):
CALORIES: 180, TOTAL FAT: 2.5 g,
CHOLESTEROL: 0 mg
NATURES PATH
HONEYD CORN
FLAKES
Made with honey, sea
salt, evaporated cane
juice, and organic corn
meal, Natures Path
Honeyd Corn Flakes
offers up 15% of your
DV of calcium and just
the right amount of
sweetness to kick off
your day. Compared
to some other brands
of corn flakes on the
market, Natures Paths
version contains no
artificial colors or
preservatives. Low in
sugar and sodium,
these zero-fat corn
flakes meet CE
standards for their
bevy of nutritional
benefits and lipsmacking taste.
Nutrients per serving ( cup):
CHOLESTEROL: 0 mg
PURELY
ELIZABETH
ANCIENT GRAIN
HOT CEREAL
6 GRAIN
Purely ElizabethAncient
Grain Hot Cereal 6 Grain
is a blend of organic
ingredients including
oats, chia, millet, quinoa
and kaniwa, a cousin
of quinoa that is high
in many nutrients,
including protein, amino
acids, zinc and iron. In
20 minutes, you can
have a nutritious,
creamy bowl of cereal
on the table with nary
an artificial flavor or
preservative in sight. Just
one 1/3 -cup serving offers
10% of your DV of iron
and just 3.5 grams of
fat, making this hot
cereal a natural choice
for a CE Seal of Approval.
Nutrients per serving (1/3 cup):
CALORIES: 170, TOTAL FAT:
3.5 g, SAT. FAT: 0.5 g, CARBS:
30 g, FIBER: 5 g, SUGARS: 0 g,
CHOLESTEROL: 0 mg
cleaneatingmag.com
Improving your life one meal at a time!
Your Source For:

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
Follow
us on:
cleaneatingmag.com
how to // kitchen tools
Clean &
Green
Storage
Solutions
Make lunch fun again with these
Clean Eatingapproved storage
containers! Durable, safe and
attractive, theyre guaranteed to
add some oomph to your healthy
lunches and snacks.
BY GILEAN WATTS
or most of us, lunchtime at work is tricky

business. We do our best to prepare healthy,
fresh meals at home for our families, but
during a busy day at the office when coworkers and cravings start calling it can be all too
easy to ditch the peanut butter sandwich in our lunch
box and run for the taco stand across the street. But
these convenience meals leave us tired and bloated
once lunchtimes done not to mention the toll they
take on our wallets.
At Clean Eating, we beat the need to eat
out by packing crave-worthy homemade lunches that
have us counting down the minutes until we can
crack open our lunch box. The key to pulling it off
is prepping in advance, so we rely on quality storage
containers to keep our food fresh for the days ahead.
And in our kitchens, plastic containers just wont
do they stain easily, arent ideal for reheating and
often contain harmful chemicals, such as bisphenol A
(BPA), a known toxin. Glass and toxin-free stainless
steel are better options, and weve sought out the very
best on the market for you. Plus, were giving you a
make-ahead lunch recipe, so you can put your storage
containers to use right away!
28
Clean Eating
SEPTEMBER 2014
Thai Rice
Noodle Salad
WITH COCONUT LIME
DRESSING
SERVES 2.
TOTAL TIME: 30 MINUTES .
INGREDIENTS:
2 oz brown rice maifun
noodles, aka brown rice vermicelli (TRY: Annie Chuns Maifun
Brown Rice Noodles)
2 tbsp coconut milk
2 tsp fresh lime juice
1 tsp safflower oil
Pinch sea salt
mango, peeled, pitted and
thinly sliced into 2-inch lengths
red bell pepper, seeded and
thinly sliced into 2-inch lengths
small English cucumber,
seeded and thinly sliced into
2-inch lengths
avocado, peeled, pitted and
chopped
jalapeo chile pepper,
seeded and thinly sliced
2 tbsp roughly chopped fresh
cilantro leaves
1 tbsp chopped raw
unsalted cashews (toasted,
if desired)
INSTRUCTIONS:
ONE: Prepare noodles according
to package directions. Drain and
rinse with cold water; set aside
to dry.
TWO: Prepare dressing: In a
small jar with a tight-fitting lid,
combine coconut milk, lime
juice, oil and salt; seal and shake
well to combine. Divide among
2 small watertight storage
containers.
THREE: In 2 large storage
containers, divide half each of
noodles, mango, bell pepper,
cucumber, avocado, jalapeo,
cilantro and cashews. (TIP: For
maximum freshness, chop avocado and cilantro no more than
12 hours before serving.)
FOUR: To serve, shake dressing
well and top salad with dressing,
then toss to coat.
NUTRIENTS PER SERVING
( RECIPE):
CALORIES: 329, TOTAL FAT: 16.5 g, SAT. FAT:
5 g, MONUNSATURATED FAT: 6.5 g,
POLYUNSATURATED FAT: 3 g, CARBS: 44 g,
FIBER: 8 g, SUGARS: 14 g, PROTEIN:
6 g, SODIUM: 72 mg, CHOLESTEROL: 0 mg
HOT STUFF. Always wear oven mitts

when retrieving glass containers from
the oven or microwave as glass heats up
fast and can burn you.
DOUBLE TAKE. When purchasing a set,
remember that the lids are counted as
an item, so your 20-piece set is really
only 10 containers.
FOOD PHOTOGRAPHY BY NATALIE PERRY
SHAPE MATTERS. Choose square or

rectangle containers over round, as
these take up less space in your fridge
and lunch box.
RETHINK PLASTIC. Plastic storage containers may be cheap and lightweight,
but many contain harmful chemicals,
such as BPA, which can leach into your
food. Opt for BPA- and phthalate-free
plastic containers, or even better, glass
or toxin-free stainless steel.
COOL IT. Let food cool in the container
before transferring it to the fridge or
freezer; otherwise, condensation will
build up under the lid, which contributes to spoilage and freezer burn.
BEST BUY
2 Kinetic Go Green GlassLock
MOST VERSATILE
101
Stackable freezer-, oven- and microwave-safe set comes

with one rectangular and four square glass containers in
sizes ranging from 1-cup to 6-cup capacity. PRO: Containers are shallow in height, which allow hot food to cool
quickly before refrigerating; BPA-free lids
are airtight and leakproof. CON: Plastic lids
should be washed
in dishwashers
top rack or by
hand. $30,
worldkitchen.com
This glass set includes three airtight and watertight storage

containers in 17-ounce, 41-ounce and 88-ounce size, ideal
for storing leftovers and taking meals
to go. PRO: Tempered glass is safe for
freezer and microwave use, and BPA-free
airtight lids keep food fresh for longer;
dishwasher-safe. CON: To prevent lids
from warping, remove them before microwaving. $43 per three-piece square
set, surlatable.com
3 LunchBots Stainless Steel Food

Container Primary Set
TRENDSETTER
Storage
Container
Pyrex Snapware 10-Pc Glass Storage Set With Total

Solution Lids
Youll feel like a kid again toting these bento boxes to work!
The multicolor set of three comes with single, double and
triple compartment 20-ounce containers. PRO: Built-in dividers keep multiple
foods in place without the need for several containers; interiors are made with
durable stainless steel. CON: Lids are not
leakproof, so not ideal for liquids.
$52 per set of three, lunchbots.com
4 Wean Green Lunch Cubes
TOP NOTCH
Skip eating
out, save
money and eat
deliciously clean!
Dont let the name fool you these heavy-duty glass

storage containers arent just for babies. While popular
among moms for storing homemade baby food, the
larger 16-ounce cubes are the perfect size for portioning out lunches. PRO: Extra-thick tempered glass is five
times stronger than regular glass, and
watertight lids ensure liquids wont leak;
heat-proof up to 250F. CON: Containers
are heavy the 16-ounce cube weighs
nearly 1 pound when empty. $9.50 per
16-oz cube, weangreen.com
SEPTEMBER 2014
Clean Eating
29
eat smart // classics, only cleaner
The
One & Only
American Pie
YOUR RESIDENT
FOODIE
With apples seasonality quickly fleeting,

its time for a new take on this
ultimate comfort dessert.
BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
JULIE OHARA
very September, it never fails to

happen. You go to the farmers
market or swing by your grocery
store and apples are everywhere you
look, replacing the fruits of summer.
Before you can miss the sweet berries
and stone fruits, you see new varieties
in a palette of warm fall colors. Suddenly, you can't wait to sink your teeth
into a crisp, tart apple. Next your mind
fills with the possibilities: apple pancakes, muffins, cobblers and of course,
apple pie.
A crust to be reckoned with

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 Geographic Traveler, SELF and
Vegetarian Times.
Plus, she blogs
about cooking!
aminglingoftastes.com
30
Clean Eating
Apple pie may not be the worst dessert for your waistline (that award goes
to deep-fried cheesecake), but there
is certainly room for improvement,
especially where the crust is concerned.
The traditional recipe aims for a rich,
flaky pastry on both the bottom and the
top of the pie, which means a lot of fat
(often from shortening) as well as empty
calories from white flour. I discovered
that neither one is necessary for a great
crust. For my crust, I opted for egg yolk
and safflower oil, along with yogurt and
vinegar for a tender texture.
Naturally, I substituted whole-wheat
pastry flour for all-purpose. As pastry
flour has less protein than regular flour,
it prevents the dough from getting tough
and chewy. I've always found regular
pie crust to be a little bland, so the extra
flavor that whole-wheat flour provides
SEPTEMBER 2014
is a delicious bonus. Since a lot of the

calories in this pie come from the crust,
I axed the top layer and opted for a mix
of cinnamon-scented oats and pecans,
which adds a lovely texture and cuts the
stress of dealing with pie dough in half.
The fruits of autumn

To develop a delicious filling, my
motto was keep it simple. Since the
apples are the crowning glory of this
recipe, I wanted to choose a crisp, soft
variety with the perfect balance of sweet
and tart. Not only that, but they had to
taste familiar and comforting, just like
your grandmother's apple pie tasted. For
me, Golden Delicious apples satisfy all
that criteria, and better yet, they're easy
to find at just about any supermarket.
For a hint of spice, I went with the classic
flavor pairing of apple and cinnamon.
Since my chosen apple variety isn't
overly tart, the filling still tastes pleasantly sweet, even though I cut down on
the added sweetener. In fruit pies, sugar
plays a role in how the juices thicken, so
organic evaporated cane juice was a better choice than a liquid sweetener, such
as honey, or non-cane sugars like date or
maple. With the help of tapioca flour and
the natural pectin (a thickening agent) in
apples, the juices in my finished pie are
neither too jelly-like or too watery. Like
everything else about this healthy new
classic, I hope you'll agree that they're
just right.
A PERFECT PIE
Making a pie from scratch
can feel intimidating, but
it's really a piece of cake!
Here is a collection of the
best tips and tricks to
make the process go as
smoothly as possible.
PREP FOR A SUCCESSFUL
FILLING: If the apples are
sliced too thick, the crust
will overcook before they
become tender. Take the
time to keep the apples thin
about 1/8 of an inch.
KEEP IT COLD: We really
mean it when we call for ice
water, so don't skip the
cubes. As soon as the dough is
mixed, quickly roll and fit into
the pie plate before it gets
warm and tears easily. Keep
in mind that the warmth will
transfer from your hands, so
handle dough minimally.
DON'T PANIC: If the dough
tears when you're working
with it, there's an easy fix.
Dip your finger in that leftover
ice water, barely moisten a
small scrap of dough and
place it over the hole. Dip a
dry finger into some flour
and pat it into place.
KNOW WHEN IT'S DONE:
Not only should the apples
feel tender yet still offer
resistance when pierced
(you don't want to make apple
sauce), but the liquid must be
bubbling. Only when it gets
hot enough to simmer will
the tapioca work to thicken
the juices.
TAKE YOUR TIME: Pie making is most certainly a labor
of love. Take the time to assemble your ingredients, prep
as instructed and stay relaxed
enough to enjoy the process.
Apple Pie
WITH PECAN OAT TOPPING
SERVES 10. HANDS-ON TIME: 40 MINUTES.
TOTAL TIME: 2 HOURS.
YOU SAVE: 203 CALORIES, 15 g TOTAL FAT,
7 g SUGARS
Top each piece with a dollop of Greek yogurt.
INGREDIENTS:
Neutral flavored cooking spray (such
as grape seed or sunflower oil)
1 cups whole-wheat pastry flour,
plus additional for dusting
tsp sea salt, divided
1 large egg yolk
3 tbsp Greek yogurt
2 tbsp apple cider vinegar, divided
1 tbsp raw honey
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY
3 tbsp safflower oil

6 Golden Delicious apples, peeled, cored
and thinly sliced (1/8-inch thick slices)
cup organic evaporated cane juice
cup tapioca flour
1 tsp ground cinnamon, divided
1 oz unsalted raw pecans, chopped
(about cup, chopped)
cup rolled oats (TRY: Bobs Red Mill
Old Fashioned Rolled Oats)
INSTRUCTIONS:
ONE: Mist a 9-inch glass or ceramic pie dish
with cooking spray. In a food processor, pulse
pastry flour and tsp salt until blended. Add
egg yolk, yogurt, 1 tbsp vinegar and honey
and pulse until combined. With processor
running, slowly pour oil through feed tube

and process until evenly combined. With
processor running, add tbsp ice water and
process until dough begins to form a ball. If
after 20 seconds dough is dry or fails to form
a ball, add up to 1 tbsp additional ice water
in -tbsp additions; stop blending as soon as
dough begins to form a ball. (TIP: Make
sure your ice water is really cold; pour water
into a glass with ice cubes before adding to
the dough.)
TWO: Turn dough out onto a floured surface
and use your hands to pat into a thick disk.
Using a floured rolling pin, roll dough into a
13- to 14-inch circle, about 1/8 - to -inch thick.
Lightly fold dough in half to form a semicircle;
gently fold in half again to form a wedge.
Transfer to pie dish and gently unfold to cover,
pressing into pie dish. Remove any overhanging pieces and reserve for patching tears if
needed. Using your fingers, crimp the dough
along the rim of the dish. Freeze crust for
30 minutes to 1 hour. (MAKE AHEAD: Dough
can be made up to 5 days ahead. When dough
is frozen in pie plate, wrap securely in 2 layers
of plastic wrap and keep frozen until ready to
use; do not defrost first.)
THREE: Preheat oven to 425F. In a large bowl,
stir together apples, cane juice, tapioca flour,
remaining 1 tbsp vinegar, 1 tsp cinnamon and
remaining tsp salt until combined. In a small
bowl, stir together pecans, oats and remaining
tsp cinnamon.
FOUR: Spoon apple mixture into crust,

spreading evenly. Sprinkle pecan mixture
over top. Cover loosely with foil. Bake in
center of oven for 15 minutes, then reduce
temperature to 350F and bake for 45 to
55 more minutes, until liquid is bubbling, crust
is golden brown and apples offer only slight
resistance when pierced with a paring knife.
Remove foil and cool on a wire rack for
1 hours. To serve warm, set aside on wire
rack for at least 20 minutes.
Nutrients*: THEN AND NOW

Compared with a traditional
apple pie**:
Nutritional
Facts
Calories
THEN
NOW
460
257
Total Fat (g)
23
Sat. Fat (g)
10
Carbs (g)
60
46.5
Fiber (g)
Sugars (g)
32
25
Protein (g)
230
146
30
19
Sodium (mg)
Cholesterol (mg)
*Serving size is 1/10 of pie
** The apple pie used for comparison is the

Classic Apple Pie from finecooking.com
SEPTEMBER 2014
Clean Eating
31
eat smart // complements
How to get the most for

your money when it comes
to critical nutrients.
Splurge
or Save?
THE SMARTEST NUTRITION BUYS
3jDRcRYEf
OPTIMAL HEALTH IS PRICELESS. But knowing how to allocate

the vitamin, mineral and body-care dollars that get you there
shouldn't be a mystery. The truth is, you can save money in
surprising ways by opting for natural sources of certain nutrients
over supplements, for example, or by simply adjusting the timing
of your meals. On the other hand, its also worth splurging on
certain good-for-you health products. Heres a guide to getting
the most nutritional bang for your buck.
SPLURGE on Vitamin C
The latest news on vitamin C? It may lower
your risk of stroke, according to a French
study presented at the 2014 meeting of
the American Academy of Neurology. But
instead of guzzling down sugar-loaded
juice or searching for low-cost supplements,

its wise to SPLURGE on papayas, oranges,
bell peppers and strawberries, all of which
French researchers IDd as the best natural
sources of vitamin C.
GO ORGANIC when buying bell peppers and strawberries, as they remain on the Environmental
Working Groups 2014 Dirty Dozen Plus list of the most pesticide-laden conventionally grown produce.
32
Clean Eating
SEPTEMBER 2014
$AVE on
Vitamin E and
Beta-Carotene
Americans in good health dont
need to take supplements for
vitamin E and beta-carotene,
according to a recent report
from the US Preventive Services
Task Force published in the
Annals of Internal Medicine. With
no clear link between synthetic
sources and the prevention of
cancer or heart disease, skip
the pricey products and SAVE
with low-cost sunflower
seeds, sweet potatoes and
carrots. Theyre some of the
top whole-food ways to get
vitamin E and beta-carotene,
and sweet potatoes are on the
Clean Fifteen list of fruits and
vegetables with low levels of
pesticides.
PIGGY BANK PHOTO AARON AMAT/SHUTTERSTOCK.COM, FRUIT PHOTO ALTA OOTSTHUIZEN/SHUTTERSTOCK.COM , PILL PHOTO OLEKSIY AUTOMONOV/SHUTTERSTOCK.COM, PIGGY BANK ICON REDKOALA/SHUTTERSTOCK.COM,
BILL ICON DAVOODA/SHUTTERSTOCK.COM, CREAM ICON STOYANH/SHUTTERSTOCK.COM, FRUIT ICONS HAPPY ART/SHUTTERSTOCK.COM
SPLURGE on Iron
Those who are iron-deficient may want to SPLURGE on iron
supplements to potentially lower their risk of stroke, according to British
researchers. Their findings, published in February in PLOS One, indicate
that iron deficiency prevalent in some 2 billion people worldwide
may increase your chances of suffering a stroke by making your blood
stickier and by making it more likely to have clots escape the lungs and
travel to the brain. But first, talk to your doc about your iron levels and
your hereditary risk for blood disorders and stroke.
SPLURGE
on organic
versions of
these foods*:
APPLES
$AVE on Diabetes
Prevention
STRAWBERRIES
GRAPES
CELERY
PEACHES
SPLURGE on
Probiotics for
Skin Health
Skin troubles such as acne
and rosacea can add up with
expensive treatments and
visits to the dermatologist
throughout the year. But
a recent report from the
American Academy of
Dermatology offers hope
that those treatments might
benefit even more from a
SPLURGE by supplementing
with a daily probiotic in
addition to traditional acne
or rosacea therapy. Try a
daily supplement containing
Lactobacilli or Bifidobacteria,
or yogurts with live cultures.
The reports researchers
confirm that Korean and
Italian study patients
experienced clearer skin after
taking probiotics or foods that
contained those cultures.
If youre hoping to prevent diabetes,

consider skipping the $7 smoothies
and have a couple of eggs for breakfast
instead. A new University of Missouri
study showed that women who
consumed high-protein breakfasts
maintained better insulin levels and
glucose control.
And with the average

cost of eggs ringing in at
$2 a dozen, you'll SAVE
your wallet along with
your waistline.
SPINACH
SWEET BELL
PEPPERS
NECTARINES
(IMPORTED)
CUCUMBERS
CHERRY
TOMATOES
SNAP PEAS
(IMPORTED)
POTATOES
HOT PEPPERS
KALE/COLLARD
GREENS
$AVE on
non-organic
versions of
these foods*:
AVOCADOS
SWEET CORN
PINEAPPLES
CABBAGE
SWEET PEAS
(FROZEN)
ONIONS
ASPARAGUS
MANGOS
PAPAYAS
KIWI
EGGPLANT
GRAPEFRUIT
CANTALOUPE
CAULIFLOWER
SWEET POTATOES
*Source: Environmental Working Group (ewg.org)
$AVE on Muscle Relief and Performance

Sure, store shelves are stocked
with expensive, perfumed and
colored bath salts that promise
to whisk you away with relief
and recovery from sore muscles.
But you can actually SAVE
hundreds of dollars a year by
picking up a bulk box of Epsom
salts instead.
HOW IT WORKS:
The magnesium sulfate in
Epsom salts may help reduce
inflammation, and a new study
published in January 2014 in
the journal PLOS One indicates
that the compound can help
enhance exercise performance by
increasing glucose availability.
SEPTEMBER 2014
Clean Eating
33
Our
Super
Savings
Budget
SectionStarts
HERE >>
Do
ub
le
fe
$ THE BUDGET ISSUE $
re
u
at
budget recipes!
y
a
d
k
e
e
0w
1
Choose from 21
irresistible family
meals, all ringing
in at around $2.50
a plate and watch
your waistline
shrink not
your wallet.
Recipe costs were
calculated based
on the average
American supermarket and do
not include
pantry staples.
Olive RelishTopped
Steak over
Corn Basil Saut
(see recipe, p.46)
Over the next

28 pages you'll
uncover a plethora
of vibrant and
varied meals that
prove once again
that eating clean
is neither boring,
bland nor costly.
COST PER
PLATE
$3.49
FU LL
R ECIPE
$13.94
MONDAY
TWO
Glorious Weeks of
BUDGET
DINNERS!
Liven up dinner tonight without breaking
the bank our 10 delicious meals are all
designed to feed a family of 4 to make
mealtime a cinch.
RECIPES BY DINA CHENEY, PHOTOGRAPHY BY GIBSON & SMITH
SEPTEMBER 2014
Clean Eating
35
Lime Pomegranate
Chicken Breasts
(see recipe, p.46)
TUESDAY
COST PER
PLATE
$2.91
FU LL
R ECIPE
$11.62
COST PER
PLATE
WEDNESDAY
$3.57
36
Clean Eating
SEPTEMBER 2014
FU LL
R ECIPE
$14 .26
PEA POWER:
This cold soup boasts sweet green peas as its main ingredient.
Green peas are packed with vitamin K, a nutrient that is
important for bone health as well as blood clotting.
Cool Minted Pea Soup

& Citrus Shrimp
(see recipe, p.47)
Chickpea
Fritters
(see recipe, p.45)
THURSDAY
COST PER
PLATE
$3.84
FU LL
R ECIPE
$15.37
SEPTEMBER 2014
Clean Eating
37
SUPER SELENIUM:
Chicken is brimming with selenium, a trace
mineral that helps regulate the thyroid.
Chicken Paillards
FRIDAY
WITH PORCINI, RED WINE

& BUTTER SAUCE
COST PER
PLATE
$3.34
FU LL
R ECIPE
$13.34

An elegant, company-worthy dish, this chicken

garners its earthy flavor from dried porcini
mushrooms. Round out the meal with a side of
sauted spinach.
INGREDIENTS:
4 boneless, skinless chicken breasts
(about 20 oz total)
tsp fresh ground black pepper, divided
2 tsp safflower oil, divided
1 large shallot, minced
10 oz white button mushrooms, trimmed
and sliced -inch-thick
cup finely chopped fresh chives
3 tbsp dried porcini mushroom pieces
(about 0.3 oz)
cup fruity red wine (such as Merlot)
1 tsp raw honey
2 tsp organic unsalted butter, cold
38
Clean Eating
SEPTEMBER 2014
INSTRUCTIONS:
ONE: Place chicken in a large zip-top plastic
bag and, using the smooth side of a meat
mallet, pound to -inch thickness. Add
lemon juice, seal bag and marinate chicken
at room temperature for 15 minutes. Season
with tsp salt and 1/8 tsp pepper.
TWO: Heat a grill on medium-high and brush
grates with 1 tsp oil (or use a skillet or grill
pan on the stove top). Remove chicken from
bag, discarding excess lemon juice. Add
chicken to grill and grill, turning once, until
cooked through, about 10 minutes. Transfer
to a plate, cover and let rest for 3 minutes.
THREE: Meanwhile, in a medium nonstick
skillet on medium, heat remaining 1 tsp oil.
Add shallot and saut for 2 minutes. Add
white mushrooms, 1/8 tsp salt and 1 pinch
pepper. Saut until mushrooms are softened
and have released most of their juices,
about 8 minutes. Remove from heat and

stir in chives.
FOUR: Meanwhile, in a small saucepan, cover
porcini mushrooms with 1/3 cup boiling water.
Set aside for 10 minutes. Add wine and
honey and bring to a boil on medium-high.
Reduce heat to medium and simmer until
liquid is reduced by about two-thirds, 5 to
6 minutes. Remove from heat and whisk in
butter. Season with remaining 1/8 tsp salt and
pinch pepper. Divide chicken among serving
plates. Drizzle sauce over each serving. Serve
with sauted mushrooms.
(1 BREAST, 1 TBSP SAUCE, OF MUSHROOMS):
CALORIES: 231, TOTAL FAT: 7 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g,
CARBS: 9 g, FIBER: 2 g, SUGARS: 4.5 g, PROTEIN: 32 g,
Mini
Meatloaves
(see recipe, p.46)
TUESDAY
COST PER
PLATE
$3.65
FU LL
R ECIPE
$14.60
Chicken &
Red Apple Curry
(see recipe, p.45)
MONDAY
FU LL
R ECIPE
$9.57
COST PER
PLATE
$2.39
SEPTEMBER 2014
Clean Eating
39
COST PER
PLATE
WEDNESDAY
$2.84
Pork, Corn &

White Bean
Sloppy Joes
(see recipe, p.47)
40
Clean Eating
SEPTEMBER 2014
SLOPPY JOES HAVE NEVER BEAN BETTER:

FU LL
R ECIPE
$11.35
These quick and easy sandwiches call for your choice of white beans
navy or cannellini beans which add both dietary fiber and protein to
this satisfying meal. Beans are also another way of getting antioxidants
in your diet, protecting your bodys cells against free radical damage.
Jerk Cod
WITH PEACH SALSA & COCONUT
BROWN RICE
TOTAL TIME: 1 HOUR, 20 MINUTES.
Take your family to the Caribbean tonight with

this island-inspired meal. For added flavor, try
adding chopped red onion and fresh cilantro to
the salsa. If your fishmonger hasnt removed the
fine bones in your cod fillets, remove them after
cooking, as doing so prior to cooking could tear
the fishs tender flesh.
INGREDIENTS:
1 cup long-grain brown rice (TRY: Lundberg
Organic Long Grain Brown Rice)
tsp plus 1/8 tsp sea salt, divided
4 tsp fresh lime juice plus zest of
1 lime, divided
1 tbsp unsweetened shredded coconut,
or to taste
1 tsp minced garlic (about 2 cloves)
1 tsp fresh thyme leaves
THURSDAY
1 tsp raw honey, divided

tsp ground allspice
1/8 tsp red pepper flakes
18 oz cod fillets, cut into 4 portions
1 peach, diced
1 Roma tomato, seeded and diced
COST PER
PLATE
$3.60
FU LL
R ECIPE
$14.41
1 tsp coconut oil
INSTRUCTIONS:
ONE: In a medium pot on medium-high,
combine 2 cups water, rice and tsp salt.
Bring to a boil then immediately cover and
reduce heat to simmer on low until rice is
tender, 40 to 50 minutes. Remove pot from
heat and set aside, covered, for 10 minutes.
Fluff rice with a fork and stir in lime zest and
shredded coconut.
TWO: Meanwhile, in a medium baking dish,
whisk together 1 tbsp lime juice, garlic,
thyme, tsp honey, allspice and pepper
flakes. Add cod and marinate for
15 minutes at room temperature, turning
over halfway.
THREE: In a medium bowl, combine peach,
tomato, remaining 1 tsp lime juice, remaning tsp honey and 1/8 tsp salt.
FOUR: In a medium nonstick skillet on medium, heat oil. Add cod, discarding excess
marinade, and sprinkle with remaining
tsp salt. Add to skillet and cook just until
opaque throughout and flakes easily with a
fork, about 3 minutes per side. If necessary,
gently pick out bones. Divide rice among
serving plates and top with cod fillets.
Spoon salsa over top.
(1 FILLET, CUP SALSA, CUP RICE):
CALORIES: 304, TOTAL FAT: 4 g, SAT. FAT: 2 g, CARBS: 41 g,
FIBER: 4 g, SUGARS: 4 g, PROTEIN: 25 g, SODIUM: 379 mg,
CHOLESTEROL: 48 mg
SEPTEMBER 2014
Clean Eating
41
FRIDAY
COST PER
PLATE
$3.12
FU LL
R ECIPE
$12.49
Chicken
Fried Rice
WITH MIXED VEGETABLES
Brown rice stands in for white for a delicious

whole-grain take on this classic take-out meal.
To shorten the ingredient list even further, opt
for a bag of frozen stir-fry vegetables, thawed
and drained, to substitute for the carrot, bell
pepper and broccoli.
INGREDIENTS:
TWO: Meanwhile, in a small bowl, whisk

together 2 tbsp water, tomato paste, lime
juice, maple syrup, soy sauce, miso and
pepper flakes. Set aside.
3 greens onions, thinly sliced (white and
light green parts)
2 carrots, peeled, trimmed and sliced
1
/8-inch thick
1 red bell pepper, seeded and diced
Olive oil cooking spray

20 oz boneless, skinless chicken
breasts (about 4)
2 tbsp unsalted tomato paste
1 tbsp minced garlic (about 3 cloves)

2 tsp peeled and minced ginger
2 cups small broccoli florets (-inch pieces)
1 tbsp fresh lime juice
INSTRUCTIONS:
1 tbsp pure maple syrup
ONE: Mist a grated broiler pan with cooking

spray and place over a large foil-lined baking sheet. Arrange chicken on broiler pan.
Position oven rack 6 inches below heating
element and preheat boiler to high. Broil
chicken, turning halfway, until no longer pink
in thickest part and juices run clear, about
12 to 14 minutes. Transfer to a cutting board,
cover and let rest for 5 minutes. Cut into
-inch cubes.
1 tbsp reduced-sodium soy sauce

1 tbsp red miso paste
tsp red pepper flakes
1 tsp sesame oil, divided
2 large eggs, whisked
2 cups cooked long-grain brown rice
(TIP: Rice should preferably be a day old
and cooked without the addition of salt.)
42
Clean Eating
SEPTEMBER 2014
THREE: In a large nonstick skillet on medium,

heat tsp oil. Add eggs and cook, without
stirring, until no longer runny, tilting pan
occasionally, to form a thin pancake, about
4 minutes. Transfer to a cutting board and cut
into -inch pieces.
FOUR: In skillet, heat another tsp oil. Add
rice, onions, carrots, bell pepper, garlic and
ginger. Saut until vegetables have slightly
softened, about 6 minutes. Add broccoli
and remaining tsp oil and saut until
broccoli is bright green and crisp-tender,
about 3 minutes. Add sauce and cook, stirring, for 2 minutes. Stir in chicken and egg
and remove from heat.
NUTRIENTS PER SERVING (2 CUPS):
CALORIES: 383, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT: 2.5 g,
CARBS: 37 g, FIBER: 5 g, SUGARS: 9 g, PROTEIN: 37 g,
TWO-WEEK
SHOPPING LIST
YOUR
Cut out this handy list and take it to the grocery store for stress-free shopping!
WEDNESDAY
CHICKPEA
FRITTERS
WITH ARUGULA SALAD &
GRILLED WATERMELON
large shallot ($0.30)
1 lemon ($0.65)
1/8 bunch fresh oregano ($0.15)
1 15-oz BPA-free can unsalted
chickpeas ($1.67)
cup whole-wheat bread
crumbs ($0.80)
MONDAY
OLIVE RELISH
TOPPED STEAK
OVER
CORN BASIL
SAUT
cup low-sodium chicken broth ($0.20)
1 lb top round steak ($8.63)
1 large Roma tomato ($0.65)
2 oz jarred roasted red pepper ($1.20)
10 pimento-stuffed
green olives ($0.50)
2 cups frozen or fresh corn kernels
(4 ears, if using fresh) ($1.76)
TUESDAY
LIME
POMEGRANATE
CHICKEN
BREASTS
WITH HERBED FARRO
2 limes ($1.50)
2 tbsp pomegranate molasses ($0.70)
20 oz boneless, skinless
chicken breasts ($5.60)
1 cup farro ($1.25)
bunch fresh cilantro ($0.35)
bunch fresh mint ($0.85)
2 tbsp pomegranate seeds ($1.37)
bunch fresh basil ($1.00)

PANTRY STAPLES
Raw honey
Sea salt
Dried oregano
Olive oil
Balsamic vinegar
PANTRY STAPLES
Sea salt
Ground cumin
Ground coriander
Fresh ground black pepper
FULL RECIPE: $11.62

COST PER PLATE: $2.91
FULL RECIPE: $13.94

THURSDAY
FRIDAY
COOL MINTED PEA

SOUP & CITRUS
SHRIMP
CHICKEN
PAILLARDS
WITH GARLIC PITA

3 cloves garlic ($0.10)
4 small whole-wheat pitas ($1.12)
2 cups frozen peas ($1.70)
2 cups low-sodium chicken broth ($2.00)
WITH PORCINI, RED WINE

& BUTTER SAUCE
(about 20 oz) ($5.60)
1 lemon ($0.65)
1 large shallot ($0.90)
bunch fresh mint ($0.85)
10 oz white button
mushrooms ($1.99)
bunch fresh basil ($0.50)
bunch fresh chives ($1.70)
2 oz feta cheese ($2.65)
1 navel orange ($1.25)
cup fruity red wine ($0.50)
1 large egg ($0.29)
1 lb frozen shrimp (16- to 20-count) ($7.85)
0.3 oz dried porcini mushroom

pieces ($2.00)
1 small watermelon ($3.00)

4 cups baby arugula ($3.00)
small fennel bulb ($1.75)
PANTRY STAPLES
Safflower oil
Raw honey
Sea salt
FULL RECIPE: $14.26

PANTRY STAPLES
Olive oil
Ground coriander
Sea salt
FULL RECIPE: $15.37

PANTRY STAPLES
Sea salt
Safflower oil
Organic unsalted butter
Raw honey
FULL RECIPE: $13.34

SEPTEMBER 2014
Clean Eating
43
MONDAY
TUESDAY
WEDNESDAY
CHICKEN & RED

APPLE CURRY
MINI
MEATLOAVES
WITH ALMOND COUSCOUS
WITH ROASTED RED PEPPER GLAZE

& CHILE LIME POTATOES
PORK, CORN &

WHITE BEAN
SLOPPY JOES
1 7-oz jar roasted red peppers ($3.19)
2 red apples, such as Gala ($0.98)
1 lime ($0.75)
4 green onions ($0.32)
20 oz Yukon Gold baby potatoes ($4.00)
1-inch piece ginger ($0.05)
1 lb lean ground beef ($4.50)
1 cup low-sodium chicken broth ($0.80)
2/3 cup whole-wheat bread crumbs ($0.90)
1 cup whole-wheat couscous ($1.25)
cup frozen corn kernels ($0.22)
3 tbsp apple juice ($0.07)
2 tbsp unsalted tomato paste ($0.75)
2 tbsp blanched slivered almonds ($0.34)
1 large egg ($0.29)

PANTRY STAPLES
Raw honey
Sea salt
Chile powder
FULL RECIPE: $14.60

JERK COD
CHICKEN FRIED
RICE
WITH MIXED VEGETABLES
1 lime ($0.75)
1 peach ($1.21)
1 Roma tomato ($0.65)
1 lime ($0.75)
18 oz cod fillets ($10.70)
2 large eggs ($0.58)
2/3 cup long-grain brown rice ($0.45)
bunch fresh thyme ($0.20)
2 carrots ($0.50)
1 red bell pepper ($1.17)
PANTRY STAPLES
Sea salt
Unsweetened shredded coconut
Raw honey
Ground allspice
Red pepper flakes
Coconut oil
FULL RECIPE: $14.41

3 green onions ($0.25)

1-inch piece ginger ($0.05)
1 head broccoli ($2.00)
1 tbsp red miso paste ($0.29)
PANTRY STAPLES
Red pepper flakes
Sesame oil
Pure maple syrup
Reduced-sodium soy sauce
FULL RECIPE: $12.49

44
Clean Eating
SEPTEMBER 2014
1 15-oz BPA-free can unsalted

white beans (such as navy or
cannellini beans) ($1.67)
4 slices whole-wheat bread ($1.16)

PANTRY STAPLES
Safflower oil
Ground cumin
Sea salt
Raw honey
TWO-WEEK
SHOPPING LIST
FRIDAY
1 cup long-grain brown rice ($0.80)
1 cups frozen or fresh corn kernels

(2 to 3 ears if using fresh) ($1.32)
FULL RECIPE: $11.35

THURSDAY
WITH PEACH SALSA &

COCONUT BROWN RICE
20 oz lean ground pork ($4.85)
YOUR
FULL RECIPE: $9.57

2 garlic cloves ($0.10)
1 green onion ($0.08)
2 tbsp unsweetened raisins ($0.16)

PANTRY STAPLES
White whole-wheat flour
Olive oil
Curry powder
Sea salt
1 small red onion ($1.04)
medium, heat remaining tsp oil. Add

patties and cook until both sides are lightly
golden and cooked through, about 4 minutes per side.
THREE: To grill, add watermelon and season
with remaining 1/8 tsp salt; grill for about
2 minutes per side.
FOUR: In a medium bowl, toss together
arugula and fennel, then pour dressing
over top and toss. Divide salad, watermelon
wedges and fritters among serving plates.
Chickpea Fritters
WITH ARUGULA SALAD &
GRILLED WATERMELON
This Greek-inspired recipe pairs tender chickpea

burgers with sweet, warm watermelon and a
crisp arugula and fennel salad. For added flavor,
add fennel fronds as a garnish.
INGREDIENTS:
1 tbsp plus 2 tsp finely chopped shallot
NUTRIENTS PER SERVING (1 FRITTER, OF

SALAD AND WATERMELON):
LOVE YOUR LEGUMES:

Chickpeas are rich in folate, or vitamin B9,
a water-soluble vitamin that is key for the
proper development of red blood cells. Folate also helps to break down the amino acid
homocysteine in the body, the accumulation
of which is linked to cardiovascular disease.
1 tbsp fresh lemon juice plus zest of

1 lemon, divided
1 tbsp safflower oil, divided
1 tbsp plus tsp minced fresh
oregano leaves, divided
1 tsp raw honey
1 15-oz BPA-free can unsalted chickpeas
(aka garbanzo beans), drained and rinsed
(TRY: Eden Organic Garbanzo Beans)
2 oz feta cheese, crumbled
1 large egg, whisked
4 to 8 small wedges watermelon
4 cups baby arugula
ONE: In a lidded jar, shake together shallot,

lemon juice, 2 tsp water, 2 tsp oil, 2 tsp
oregano, honey, and 1/8 tsp salt.
TWO: Preheat a grill on medium and brush
grates with tsp oil (or use a grill pan on the
stove top). Meanwhile, in a medium bowl,
use a potato masher to mash chickpeas,
cheese, egg, bread crumbs, remaining
1 tsp oregano and lemon zest. Mix well
and shape into a large ball. Divide ball into
4 patties, flattening each to -inch thickness. In a medium nonstick skillet on

2 red apples (such as Gala), cut into
-inch pieces
1/3 cup thinly sliced green onions (white
and light green parts), plus 2 tbsp for
garnish (dark green part), divided
2 tsp peeled and minced ginger
1 cup low-sodium chicken broth
3 tbsp apple juice
2 tbsp unsweetened raisins
1 cup whole-wheat couscous
2 tbsp blanched slivered almonds,
lightly toasted
INSTRUCTIONS:
ONE: In a medium bowl, toss chicken with
flour to coat. In a medium nonstick skillet
on medium, heat tsp oil. Add chicken
along with any excess flour from bowl, curry
powder and tsp salt. Saut until chicken is
golden brown and almost cooked through,
about 8 minutes. Transfer chicken to a plate
and cover to keep warm. To same skillet
on medium, add apple, 1/3 cup onions and
ginger and saut until apples are just tender,
about 5 minutes. Add broth, apple juice and
raisins. Bring to a simmer and return chicken
to skillet. Cover and simmer over mediumlow for 10 more minutes.
THREE: Divide couscous and chicken mixture mixture among serving bowls. Garnish
with remaining 2 tbsp onion.
cup whole-wheat bread crumbs
INSTRUCTIONS:
1 tsp curry powder
TWO: Meanwhile, to a medium heat-proof

bowl, add couscous. Pour 2 cups boiling
water over couscous, stirring in remaining
tsp salt. Cover bowl and set aside for 5 to
7 minutes. Fluff couscous with a fork and stir
in remaining 1 tsp oil and almonds.
small fennel bulb, cored and thinly sliced
1 tsp olive oil, divided
NUTRIENTS PER SERVING (1 CUPS CURRY

AND 1 CUP COUSCOUS):
Chicken & Red

Apple Curry
CALORIES: 440, TOTAL FAT: 8.5 g, SAT. FAT: 1 g, MONO-

A double dose of apple flavor in the form of

fresh fruit and juice adds sweetness to this
quick weeknight curry. For added color, stir in
chopped cilantro to the couscous.
INGREDIENTS:
20 oz boneless, skinless chicken breasts,
cut into -inch cubes
UNSATURATED FAT: 4 g, POLYUNSATURATED FAT: 1 g,

GET YOUR APPLE A DAY:

Apples contain health-promoting flavonoids
such as quercetin, which help protect the
bodys cells and genetic material (DNA)
from free radical damage. Quercetin is
more plentiful in the apples skin, so its
best not to peel them!
3 tbsp white whole-wheat flour
SEPTEMBER 2014
Clean Eating
45
Olive Relish
Topped Steak over
Corn Basil Saut
FOUR: In a medium nonstick saut pan on

medium, heat oil. Add corn and remaining
tsp salt and saut until slightly tender,
about 3 minutes. Remove from heat and
stir in basil.

TOTAL TIME: 35 MINUTES (PLUS OVERNIGHT
MARINATING TIME).
FIVE: Divide steak and relish among serving

plates, spooning some relish juices over
meat. Serve with corn mixture.
Olives, roasted red peppers and tomatoes

combine for a flavorful condiment to this
juicy steak. Since top round is a lean, relatively
tough cut, be sure to marinate it overnight
to tenderize the meat. Here we use the broiler
to cook the steak, but a grill would work
equally well.
NUTRIENTS PER SERVING (4 OZ STEAK

AND OF RELISH AND CORN):
CARBS: 20 g, FIBER: 2.5 g, SUGARS: 6 g, PROTEIN: 30 g,
INGREDIENTS:
BENEFICIAL BEEF:
cup plus 2 tbsp balsamic vinegar, divided
Beef is one of the top sources of zinc, a

mineral that is key to maintaining a healthy
immune system. We suggest opting for grassfed beef as research shows that it contains
more nutrients, such as carotenoids.
cup low-sodium chicken broth

1 lb top round steak (- to -inch thick),
trimmed of fat and cut into 4 portions
10 pimento-stuffed green olives, finely
chopped
1 large Roma tomato, seeded and finely
chopped
6 tbsp finely chopped jarred roasted red
pepper (1 pepper or 2 oz)
1 tsp raw honey
tsp dried oregano
1 tsp olive oil, divided
2 cups frozen corn kernels, thawed
and drained (or 4 ears, shucked and
kernels removed)
16 large fresh basil leaves, cut into thin
strips (about 2 tbsp)
INSTRUCTIONS:
ONE: Into a large zip-top plastic bag, pour
cup vinegar and broth. Add steaks, seal bag
and marinate overnight in the refrigerator.
TWO: In a medium bowl, combine olives,
tomato, pepper, honey and remaining 2 tbsp
vinegar. Set aside.
THREE: Remove steaks from bag, discarding
excess marinade. Season steaks with
tsp salt and oregano. Position oven rack
6 inches below heating element and preheat
broiler to high. Mist a grated broiler pan with
cooking spray and place over a large foillined baking sheet. Arrange steaks on broiler
pan. Broil steaks for 6 to 8 minutes, turning
halfway, or to desired doneness. Remove
steaks from oven, cover and let rest for 5 minutes. With a serrated knife, thinly slice steak
diagonally against the grain.
46
Clean Eating
SEPTEMBER 2014
Lime Pomegranate
Chicken Breasts
WITH HERBED FARRO
tsp ground coriander

1 cup farro, rinsed
cup fresh cilantro leaves, finely chopped
cup fresh mint leaves, finely chopped
2 tbsp pomegranate seeds, optional
INSTRUCTIONS:
ONE: In a medium baking dish, whisk together lime juice and molasses. Add chicken
and marinate at room temperature for
15 minutes, turning over halfway. Shake off
and discard marinade. Season chicken with
tsp salt, 1/8 tsp pepper, cumin and coriander. Position oven rack about 6 inches
below heating element and preheat broiler
to high. Mist a grated broiler pan with cooking spray and place over a large foil-lined
baking sheet. Arrange chicken on broiler
pan and broil until no longer pink in thickest part and juices run clear, turning over
halfway, about 12 to 14 minutes.
(NOTE: Watch carefully to prevent burning;
switch to baking in a 350F to 400F oven if
molasses appears to be burning.)
TWO: Meanwhile, to a medium saucepot,
add farro, tsp salt and 2 cups water; cover
and bring to a boil. Reduce heat to low,
cover and simmer until farro is tender and
liquid is absorbed, about 30 minutes. Drain
in a colander and transfer farro to a large
bowl. Stir in lime zest, remaining tsp salt,
remaining 1/8 tsp pepper, cilantro, mint and
pomegranate seeds (if using). Serve chicken
with farro.
(1 CHICKEN BREAST AND OF FARRO):
CALORIES: 334, TOTAL FAT: 4.5 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 1 g, POLYUNSATURATED FAT: 1 g,
This herbed farro is reminiscent of Middle Eastern

tabbouleh try stirring in some diced tomato
and cucumber if you have them on hand.
INGREDIENTS:
cup fresh lime juice plus 1 tbsp zest,
divided
2 tbsp pomegranate molasses
(TIP: Purchase a premade molasses, or make
your own with our easy recipe online at
cleaneatingmag.com/september-2014.)
(20 oz total)
tsp ground cumin
Mini Meatloaves
WITH ROASTED RED PEPPER GLAZE
& CHILE LIME POTATOES
Lime, honey and roasted red peppers are

combined to make a savory-sweet glaze for our
modern take on meatloaf. Bake the meatloaves
on the bottom rack and the potatoes on the top
rack so theyll be done at the same time. If you
have some chopped fresh cilantro on hand, add
as a colorful garnish.
INGREDIENTS:
1 7-oz jar roasted red peppers, drained,
half left whole and other half finely
chopped (1/3 cup chopped), divided
1 tsp fresh lime juice plus zest of
1 lime, divided
1 tsp raw honey
Cool Minted Pea

Soup & Citrus
Shrimp
WITH GARLIC PITA
FOUR: Divide pitas and shrimp among

plates. Ladle soup into small bowls and
place bowls onto plates.
NUTRIENTS PER SERVING (1 CUP SOUP,
1 PITA, 4 TO 5 SHRIMP):
Cool aromatic soup with green peas and fresh

mint and basil contrasts with zesty orange
sauted shrimp in this light meal.
tsp chile powder, divided
INGREDIENTS:
1 lb lean ground beef
1 tbsp minced garlic (about 3 cloves)
2/3 cup whole-wheat bread crumbs
4 tsp olive oil
cup frozen corn, thawed and drained
4 small whole-wheat pitas, quartered

2 cups frozen peas, thawed and

drained (TRY: 365 Everyday Value
Organic Frozen Peas)
INSTRUCTIONS:
2 cups low-sodium chicken broth
INGREDIENTS:
cup fresh mint leaves
1 tsp safflower oil
cup fresh basil leaves
1 small red onion, finely chopped
4 tbsp juice plus zest of 1 navel

orange, divided
1 tsp minced garlic (about 2 cloves)
tsp ground coriander, divided
tsp sea salt
20 oz lean ground pork
1 cups frozen corn kernels, thawed

and drained (or 2 to 3 ears corn, shucked
and kernels removed)
20 oz Yukon Gold baby potatoes, halved

(or quartered if large)
ONE: Preheat oven to 375F. Prepare pepper

glaze: In a small food processor, blend whole
peppers, 1 tbsp water, lime juice and honey
until smooth, about 20 seconds.
TWO: Line a large, rimmed baking sheet
with foil and mist with cooking spray. In a
medium bowl, mix potatoes with tsp
each salt and chile powder; mist potatoes
with cooking spray and stir again. Spread
potatoes on sheet. Roast until tender and
slightly golden, stirring halfway, about
35 minutes. Return potatoes to bowl and
gently toss with lime zest.
THREE: Meanwhile, in a large bowl, gently
knead together beef, bread crumbs, corn,
tomato paste, egg, remaining chopped
peppers and remaining tsp each salt and
chile powder; combine mixture just until it
holds together.
FOUR: Mist 4 8-oz ramekins with cooking
spray. Divide beef mixture among ramekins
and gently pack them. Using a pastry or
silicone brush, brush tops of meatloaves with
pepper glaze. Place ramekins on a baking
sheet and bake until cooked through, about
30 minutes. Let cool slightly, and then use
tongs to transfer ramekins to plates. Serve
with potatoes.
NUTRIENTS PER SERVING (1 RAMEKIN AND
1 CUP POTATOES):
CARBS: 37 g, FIBER: 5 g, SUGARS: 3 g, PROTEIN: 28.5 g,
1 lb frozen shrimp (16- to 20-count;

peeled, deveined and with tails), thawed
and drained
INSTRUCTIONS:
ONE: Preheat oven to 400F. Prepare garlic
oil: In a small bowl, whisk together garlic and
oil. Set aside for 20 minutes. Arrange pitas on
a foil-lined baking sheet and brush with
1 tsp garlic oil. Bake until warm, about
10 minutes. Set aside.
TWO: Meanwhile, to a blender, add peas,
broth, mint, basil, 2 tbsp orange juice, tsp
coriander, tsp salt and 1/8 tsp pepper. Blend
until smooth, about 1 minute.
THREE: In a medium baking dish, whisk
together orange zest and remaining 2 tbsp
orange juice. Add shrimp and marinate at
room temperature for 10 minutes. In a
medium nonstick skillet on medium, heat
tsp garlic oil. Remove shrimp from
marinade, discarding excess marinade. Add
shrimp and remaining garlic oil, remaining
tsp coriander, tsp salt and 1/8 tsp pepper.
Cook just until shrimp turn pink and are
opaque throughout, about 5 minutes, flipping over halfway.
Pork, Corn & White

Bean Sloppy Joes
This kid-friendly dish is both satisfying and

extra-easy to prepare. Ground chicken or beef
can be substituted for pork.
tsp ground cumin
1 15-oz BPA-free can unsalted white

beans (such as navy or cannellini beans),
drained and rinsed
1 tbsp raw honey
4 slices whole-wheat bread, toasted
1 green onion, thinly sliced (dark and
light green parts)
INSTRUCTIONS:
ONE: In a medium nonstick skillet on medium,
heat oil. Add red onion, garlic, cumin and salt
and saut until onion has softened, about
3 minutes. Add pork and cook until opaque,
breaking up with a wooden spoon, about
8 minutes. Stir in corn and cook for 2 minutes.
Stir in beans, tomato paste and honey.
Cook, stirring, for 1 more minute.
TWO: Arrange 1 slice of toast on each serving
plate. Top with pork mixture and sprinkle
with green onion.
NUTRIENTS PER SERVING (1 SLICE TOAST AND
OF PORK MIXTURE):
SEPTEMBER 2014
Clean Eating
47
Crunchy
Thai
Black Rice
Salad
(see recipe, p. 50)
COST PER
SERVING
$3.25
COST PER
SERVING
$1.63
Sweet Potato
Breakfast Burritos
(see recipe, p. 50)
48
Clean Eating
SEPTEMBER 2014
Grab
and Go
Breakfasts,
Lunches and
Snacks
DONT LET A BUSY SCHEDULE THROW OFF YOUR

HEALTHY-EATING PLAN. THESE MOUTHWATERING
BREAKFASTS, LUNCHES AND SNACKS ARE ALL PACKED
AND READY TO TAKE ON THE ROAD FOR YOUR MOST
CONVENIENT MEAL PLANNING YET.
RECIPES BY CARA LYONS, PHOTOGRAPHY BY GIBSON & SMITH
THIS WEEK'S MENU:

Quinoa Crunch Yogurt Parfaits
Sweet Potato Breakfast Burritos
PB & J Freezer Smoothie Packs
Crunchy Thai Black Rice Salad
with Peanut Ginger Dressing
Coconut Tofu Dippers

with Mango Curry Sauce
Chunky Chickpea
Salad Romaine Boats
SEPTEMBER 2014
Clean Eating
49
recipes
Make
AHEAD
THREE: Tear off 4 16-inch rectangles of

foil and lay 1 tortilla on top of each. Divide
egg mixture evenly into the center of each
tortilla. Sprinkle evenly with cheese. To wrap,
fold edges in, then roll forward tightly. Wrap
burrito tightly in foil. (NOTE: Alternatively,
line with parchment paper and then wrap
in foil.)
INGREDIENTS:
1 cup black rice, rinsed
2 cups frozen shelled edamame
4 large carrots, peeled and diced
1 small bunch radishes (about 6),
trimmed and sliced
4 cups chopped red cabbage
1 large red bell pepper, seeded
and diced

TOTAL TIME: 35 MINUTES (PLUS HEATING TIME WHEN
READY TO EAT).
FOUR: Place wrapped burritos in a large ziptop freezer bag and freeze for up to
3 months. To serve, preheat oven to 400F.
Place a burrito, still wrapped, on a baking
sheet and bake for 35 minutes. Use tongs
to transfer wrapped burrito to a paper bag
and take on the go. (NOTE: Baked burritos
will stay warm for 15 to 20 minutes; they can
be eaten on the go or when you get to work.
If reheating in the microwave, make sure to
remove foil first.)
TOTAL COST $6.50
NUTRIENTS PER SERVING (1 BURRITO):
1 tbsp grated fresh ginger
CALORIES: 255, TOTAL FAT: 10 g, SAT. FAT: 3 g,
1 tbsp reduced-sodium soy sauce
Sweet Potato
Breakfast Burritos
If youre in the habit of grabbing a hot egg

sandwich on your way to work, this is the
breakfast for you. Make these burritos in
advance, then wrap them up and freeze. When
you wake up in the morning, simply pop one
in the oven to heat while youre getting ready,
then take it with you on the go its genius!
MONOUNSATURATED FAT: 5 g, POLYUNSATURATED
1 tsp toasted sesame oil
EQUIPMENT:
6 32-oz glass jars with lids
INSTRUCTIONS:
ONE: Cook rice according to package
directions. Spread cooked rice in an even
layer on a large plate or rimmed baking
sheet to cool completely. (MAKE AHEAD:
Make rice up to 1 day before prepping
the rest of the salad.)
cup frozen, sliced tricolor bell peppers,

thawed
TWO: Meanwhile, cook edamame

according to package directions. Drain,
rinse in cold water, and set aside to cool.
2 cups packed baby spinach,

roughly chopped
1 tsp chile powder
INSTRUCTIONS:
ONE: In a medium skillet on medium, heat
oil. Add potato, onion and bell peppers, and
saut for about 8 minutes, stirring occasionally,
until potatoes are tender and onions are
translucent. Add spinach and chile powder;
saut for 2 minutes more.
TWO: Increase heat to medium high. Add eggs
and egg whites. Cook for 3 minutes, stirring
frequently, until eggs are cooked through. Turn
off heat and let cool for about 10 minutes.
50
Clean Eating
SEPTEMBER 2014
1 tbsp raw honey
1 small yellow onion, chopped
1 oz shredded cheddar cheese
2 tbsp natural unsalted creamy peanut

butter (TRY: Once Again Organic
Creamy Peanut Butter No Salt Added)
1 tbsp rice vinegar
1 small sweet potato, peeled and diced
4 9- or 10-inch whole-wheat tortillas
cup packed fresh cilantro leaves
FAT: 2 g, CARBS: 38 g, FIBER: 15.5 g, SUGARS: 7 g, PROTEIN:
2 tsp olive oil
2 large egg whites, beaten
DRESSING
6 tbsp coconut milk
INGREDIENTS:
2 large eggs, beaten
6 scallions, sliced thinly (light

green parts)
Crunchy T hai Black

Rice Salad
with Peanut Ginger Dressing

TOTAL TIME: 1 HOUR (PLUS COOLING TIME).
TOTAL COST $12.99

Crunchy radish, carrots, cabbage and bell
pepper are combined with black rice and
edamame for a vibrant and satisfying
lunchtime salad. The best part is that you
can pack it into a glass jar up to 5 days in
advance since the dressing only touches
the heartiest vegetables, there is no risk of
having a soggy salad!
THREE: Prepare dressing: In a small

blender or food processor, blend all
dressing ingredients until smooth.
FOUR: Divide dressing among glass
jars. Layer ingredients, dividing evenly
among jars, in the following order:
carrots, radishes, cabbage, edamame,
bell pepper, scallions and rice.
(NOTE: There will be a little bit of space
at the top, which allows you to shake
up ingredients with the dressing when
ready to eat.) Screw on lids and
refrigerate for up to 5 days. When ready
to serve, shake ingredients thoroughly
and pour into a bowl.
NUTRIENTS PER SERVING (1 JAR):
CALORIES: 435, TOTAL FAT: 15 g, SAT. FAT: 5.5 g,
FAT: 2.5 g, CARBS: 68 g, FIBER: 12 g, SUGARS: 17 g,
PROTEIN: 16 g, SODIUM: 226 mg, CHOLESTEROL: 0 mg
IMPROVE YOUR LIFE:

With only 262 calories per serving, our Chunky
Chickpea Salad Boats are a rich source of potassium,
a mineral thats essential to nerve health and also
plays a role in maintaining healthy blood pressure.
Quinoa
Crunch Yogurt
Parfaits
(see recipe, p. 53)
COST PER
SERVING
$2.22
COST PER
SERVING
$2.07
Chunky
Chickpea Salad
Romaine Boats
(see recipe, p.53)
SEPTEMBER 2014
Clean Eating
51
A little
IOD[VHHG
goes a long way.
ax seeds
select almonds
crunchy clusters
When you add ax seeds to our Non-GMO Projectt

Veried cereal, you end up with a delicious bowl
of goodness. And when you create this kind of
positivity, the effect could go on and on and on.
, TM, 2014 Kashi Company
This protein-rich chickpea salad is

brimming with Mediterranean flavors such
as zesty lemon, parsley and olives.
Store-bought granola usually contains

a whack of refined sugar that takes your
blood sugar on a roller-coaster ride. In
our recipe, we eliminate the white stuff
by making our granola from scratch using
quinoa, oats, coconut and applesauce.
Layered with fresh blueberries and a
drizzle of maple syrup, its a gluten-free
breakfast thats easy to grab and go.
INGREDIENTS:
INGREDIENTS:
9 1 15-oz BPA-free can unsalted chickpeas,

drained and rinsed
9 cup dry quinoa

TOTAL COST $6.22
9 2 scallions, thinly sliced

9 1 plum tomato, seeded and
finely chopped
9 cup unsweetened shredded coconut

9 2 tbsp black or white chia seeds
(TRY: Barleans Organic Chia Seed)
9 tsp ground ginger
9 cup chopped fresh flat-leaf

parsley leaves
9 cup unsweetened applesauce
9 tsp ground cinnamon
9 cup chopped pitted dates
9 1 egg white
9 cup fresh lemon juice
9 Olive oil cooking spray
9 3 tbsp finely chopped pitted

Kalamata olives
9 3 cups plain yogurt
9 tbsp olive oil
9 3 cups blueberries
9 3 tsp pure maple syrup, or to taste
EQUIPMENT:
9 Pinch sea salt
9 6 12-oz glass jars with lids
INSTRUCTIONS:
ONE: In a large bowl, coarsely mash
chickpeas with a potato masher to a
chunky consistency.
TWO: Add scallions, tomato, bell pepper,
parsley, dates, lemon juice, olives, oil,
cinnamon and salt. Stir gently to combine.
Divide mixture among 3 8-oz jars or
containers with lids.
THREE: Divide romaine among paper
towellined zip-top bags. Refrigerate
chickpea portions and romaine for up to 3 days.
NUTRIENTS PER SERVING (1 CUP SALAD AND
3 TO 4 ROMAINE LEAVES):
CALORIES: 262, TOTAL FAT: 6 g, SAT. FAT: 1 g,
FAT: 1 g, CARBS: 44 g, FIBER: 11 g, SUGARS: 13 g, PROTEIN:
Quinoa Crunch
Yogurt Parfaits

TOTAL TIME: 1 HOUR, 5 MINUTES
(PLUS COOLING TIME).
JHWVQXWULWLRQUROOLQJ
9 cup rolled oats
9 cup seeded and finely chopped

red bell pepper
9 9 to 12 romaine leaves, rinsed and dried
4XLQRD
TOTAL COST $13.33
INSTRUCTIONS:
ONE: Preheat oven to 300F and line a
9 x 13-inch rimmed baking sheet with
parchment paper.
TWO: In a large bowl, combine quinoa,
oats, coconut, chia, ginger and cinnamon.
Stir to combine. Mix in applesauce. In a
small bowl, beat egg white with a fork until
foamy. Stir into quinoa mixture. Spread
mixture on sheet in an even layer. Mist with
cooking spray. Bake for 45 to 50 minutes,
stirring every 10 minutes, until browned
and almost crisp. Remove from oven and
set aside to cool in tray, about 20 minutes
(it will crisp up further upon cooling).
THREE: Spoon cup yogurt into each jar.
Drizzle tsp maple syrup over yogurt in
each jar. Top each with cup blueberries
and 1/3 cup quinoa crunch. Screw on lids and
refrigerate for up to 4 days.
NUTRIENTS PER SERVING (1 JAR):
1HZ
, TM, 2014 Kashi Company
Chunky Chickpea
Salad Romaine Boats
recipes
PB & J Freezer
Smoothie Packs
MAKES 4 SMOOTHIE PACKS (EACH PACK MAKES

2 12-OZ SMOOTHIES). HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 10 MINUTES.
TOTAL COST $10.82
INGREDIENTS:
1 14-oz block firm organic tofu, pressed
(TRY: Nasoya Organic Firm Tofu)
cup arrowroot starch
1 tsp ground ginger
1 egg white
Smoothies just got easier with our makeahead packs simply pile the ingredients
into freezer bags, then when youre ready,
add to a blender with almond milk.
6 tbsp coconut milk, divided
INGREDIENTS:
cup peeled, pitted and chopped mango
4 cups frozen mixed berries
2 large bananas, peeled and halved
1 tsp reduced-sodium soy sauce
4 tbsp natural unsalted creamy

peanut butter
1 tsp rice wine vinegar
8 pitted dates (Deglet Noor variety)

(NOTE: You can substitute with Medjool
dates but they tend to be larger, so reduce
the amount by roughly half if using.)
tsp yellow curry powder
8 tbsp black or white chia seeds (NOTE:

Either ground or whole chia will work here.)
4 cups packed baby spinach
4 cups unsweetened plain almond milk
(TIP: If desired, you can replace with water.)
INSTRUCTIONS:
ONE: In each of 4 large zip-top freezer
bags, place 1 cup berries, banana, 1 tbsp
peanut butter, 2 dates, 2 tbsp chia and 1 cup
spinach. Squeeze out as much air as possible
and transfer to freezer for up to 3 months.
TWO: To serve, empty contents of 1 bag
into a blender. Add 1 cup almond milk
and cup water. Blend on low to break
up frozen fruit, and gradually increase
speed, blending until smooth, about
30 to 60 seconds at high speed. Pour into
2 glasses.
NUTRIENTS PER SERVING (1 12-OZ SMOOTHIE):
CALORIES: 208, TOTAL FAT: 9 g, SAT. FAT: 1 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT:
4 g, CARBS: 30 g, FIBER: 9 g, SUGARS: 14 g, PROTEIN: 6 g,

with Mango Curry Sauce

TOTAL TIME: 45 MINUTES (PLUS TOFU PRESSING TIME).
TOTAL COST $4.76

Coated in coconut, panko and cashew
meal, these tofu bites are accompanied by
a decadent curry-scented sauce made with
coconut milk and mango.
54
Clean Eating
SEPTEMBER 2014
1/3 cup finely shredded unsweetened coconut

cup whole-wheat panko bread crumbs
2 tbsp cashew or almond meal
1 tsp raw honey
INSTRUCTIONS:
ONE: Remove tofu from package and drain.
Wrap snuggly in a dish towel and set on a
large plate. Place another plate over top and
place a large can on top of plate to weigh it
down. Refrigerate for 4 hours, or overnight.
Slice into 8 strips widthwise, then cut each in
half crosswise, making 16 rectangles.
TWO: Preheat oven to 450F. Place a wire
rack on a baking sheet and mist with
cooking spray.
THREE: In a shallow dish, combine
arrowroot and ginger. In a small bowl, whisk
together egg white and 2 tbsp coconut milk.
In another shallow dish, combine shredded
coconut, panko and cashew meal.
FOUR: Working with 2 pieces at a time, dip
tofu into arrowroot mixture, then turn to
coat and shake off excess. Next, dip tofu into
egg white mixture and finish by rolling in
shredded coconut mixture. Transfer to wire
rack. Repeat with remaining tofu. Bake for
30 minutes, turning halfway. Set aside to cool.
FIVE: Meanwhile, in a small food processor
or blender, combine mango, remaining
cup coconut milk, lime juice, soy sauce,
vinegar, honey and curry powder and
process until smooth.
SIX: Divide tofu among 4 snack-size serving
containers and spoon 2 tbsp dipping sauce
into small airtight containers.
NUTRIENTS PER SERVING (4 PIECES TOFU AND
2 TBSP DIPPING SAUCE):
CALORIES: 278, TOTAL FAT: 15 g, SAT. FAT: 8.5 g, MONOUNSATURATED FAT: 3 g, POLYUNSATURATED FAT:
Coconut
Tofu Dippers
WITH MANGO
CURRY SAUCE
PB & J
Freezer
Smoothie
Packs
COST PER
SERVING
$1.35
STAY
ORGANIZED
COST PER
SERVING
$1.19
by writing the date and

ingredients along with
the amount of almond
milk to add on each
resealable bag.
SEPTEMBER 2014
Clean Eating
55
NUTRITIOUS
KID
APPROVED
EATS
ON A SHOESTRING!
RECIPES BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
56
Clean Eating
SEPTEMBER 2014
FOOD STYLING BY MARIANNE WREN, PROP STYLING BY GALLIMAUFRY, STOCK KID PHOTOS BY SUNNY STUDIO/SHUTTERSTOCK.COM
CRISPY FISH
SANDWICHES
(SEE RECIPE, P. 63)
FEEDING YOUR KIDS WHOLESOME, NUTRITIOUS

FOOD IS IMPORTANT TO YOU, BUT YOUR BUDGET ISNT
LIMITLESS WE GET IT. With this collection of kid-friendly
recipes for around $2.50 each, youll never have
to compromise on great taste or top-quality nutrition.
SEPTEMBER 2014
Clean Eating
57
APPLE CHEDDAR
CHICKEN
QUESADILLAS
(SEE RECIPE, P. 62)
FUEL THEM
WITH FIBER:
These tasty quesadillas contain a

whopping 13 grams of dietary fiber
per serving. Fiber helps keep blood
sugar stable in addition to increasing the feeling of satiety after meals
so your kids will be less inclined
to ask for junk food later.
58
Clean Eating
SEPTEMBER 2014
TEX-MEX
QUINOA
BAKE
(SEE RECIPE, P. 60)
SUPERFOOD
FROM THE INCAS:
A staple in the diet of the Incas in South

America about 5,000 years ago, quinoa is still
considered a superfood today. Quinoa is a
complete protein, which means that it contains all of the essential amino acids. It is also
a rich source of minerals such as manganese,
which is important in helping the body form
and repair connective tissue, as well as magnesium, which is necessary for healthy bones.
SEPTEMBER 2014
Clean Eating
59
TEX-MEX QUINOA BAKE

SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 45 MINUTES.
TOTAL COST: $8.59

COST PER SERVING: $1.43
Protein- and fiber-rich quinoa and black beans are combined
with sweet corn, red bell pepper and topped with cheese for an
easy, delicious meal the whole family will love.
INGREDIENTS:
1 cup quinoa, rinsed
tsp plus 1/8 tsp sea salt, divided
tsp ground cumin
tsp ground coriander
2 tsp olive oil
1 small sweet onion, finely chopped
1 small red bell pepper, seeded and finely chopped
tsp fresh ground black pepper
1 cup frozen corn kernels
1 15-oz BPA-free can black beans, drained and rinsed
(TRY: Eden Organic Black Beans)

4 oz shredded Mexican cheese blend, or a mix of half cheddar
and half Jack cheese, divided (about 1 cup packed)

cup packed chopped fresh cilantro leaves
INSTRUCTIONS:
ONE: Preheat oven to 350F. Mist an 8-inch square baking dish with
cooking spray. In a medium saucepan on high, bring 2 cups water
to a boil. Stir in quinoa and tsp salt. Cover, reduce heat to low and
simmer for 15 minutes. Remove from heat and rest, covered, for
5 minutes. Transfer to a large bowl. Add cumin and coriander and
stir gently to combine.
TWO: Meanwhile, in a large skillet on medium-high, heat oil. Add
onion, bell pepper, black pepper and remaining 1/8 tsp salt and
cook, stirring occasionally, until lightly browned, 8 to 10 minutes.
Add corn and cup water and simmer until most of liquid
evaporates and corn is heated through, about 3 minutes. Add
beans and cook, stirring occasionally, until heated through, about
1 minute. Add mixture to bowl with cooked quinoa and stir gently
to combine. Stir in 3 oz cheese and cilantro.
THREE: Transfer quinoa mixture to prepared baking dish
and sprinkle remaining 1 oz cheese over top. Bake until
cheese is melted, 10 to 12 minutes. Rest for 5 minutes
before serving.
NUTRIENTS PER SERVING (1 CUP):
CALORIES: 273, TOTAL FAT: 9 g, SAT. FAT: 4 g, MONOUNSATURATED
FAT: 3 g, POLYUNSATURATED FAT: 1 g, CARBS: 35.5 g, FIBER: 6 g,
SUGARS: 2 g, PROTEIN: 13 g, SODIUM: 345 mg, CHOLESTEROL: 18 mg
60
Clean Eating
SEPTEMBER 2014
CREAMY STOVE
TOP MAC N
CHEESE
1 cup peeled and finely chopped carrots

cup white whole-wheat flour
TOTAL COST: $12.01

Forget the boxed stuff, this mac n cheese has
all the creamy, cheesy flavor that your brood is
used to but our version is made with wholesome whole-wheat pasta, carrots and green
peas for added goodness.
INGREDIENTS:
12 oz whole-wheat elbow
macaroni pasta
lb ground chicken breast
1 tsp unsalted garlic-herb seasoning
blend, divided
1 cups frozen green peas

2 tbsp olive oil
(TRY: King Arthur White Whole

Wheat Flour)
4 cups whole milk
4 oz shredded mozzarella cheese
(about 1 cup packed)
INSTRUCTIONS:
ONE: In a large pot, cook pasta al dente
according to package directions. Drain
and set aside. Rinse and reserve pot for
Step Three.
TWO: Meanwhile, mist a large skillet with
cooking spray and heat to medium-high.
Add chicken, tsp seasoning blend and
tsp salt and cook, stirring occasionally,
until chicken is cooked through and no
longer pink, 4 to 6 minutes. Transfer to
a bowl and set aside. Carefully wipe out
skillet, then mist with cooking spray and

heat to medium-high. Add carrots and
cook, stirring occasionally until lightly
browned, 4 to 5 minutes. Add peas,
cup water and tsp salt. Cook, stirring
occasionally, until peas are heated through,
about 3 minutes; set aside.
THREE: In large pot, heat oil on medium.
Add flour and stir vigorously until
combined and golden brown, 1 to
2 minutes. Slowly pour in milk, whisking
constantly. Increase heat to medium-high
and whisk continuously until milk comes to
a simmer and thickens slightly. Reduce heat
to low and stir in mozzarella, remaining
tsp seasoning blend and remaining tsp
salt. Add pasta, chicken and vegetables
and stir to combine.
NUTRIENTS PER SERVING (1 CUP):
CALORIES: 339, TOTAL FAT: 11 g, SAT. FAT: 4.5 g, MONOUNSATURATED FAT: 4.5 g, POLYUNSATURATED FAT:
1 g, CARBS: 40 g, FIBER: 5 g, SUGARS: 8 g, PROTEIN: 21.5 g,
SEPTEMBER 2014
Clean Eating
61
tsp fresh ground black pepper

1 cup pumpkin pure (not pie filling)
(TRY: Fig Food Co. Organic Pumpkin)

1 cup low-sodium chicken or
vegetable broth
6 7-inch whole-wheat tortillas
3 oz shredded cheddar cheese (about
cup packed)
1 apple, peeled, cored and very
thinly sliced (Fuji, Pink Lady or

Golden Delicious)
INSTRUCTIONS:
AVOCADO
& BANANA
CHOCOLATE
PUDDING
syrup through feed tube and process until

completely smooth, scraping down bowl
as needed, about 1 minute. Add vanilla
(if using) and cinnamon and process until
combined, about 10 seconds.

TOTAL TIME: 10 MINUTES (PLUS CHILLING TIME).
TWO: Transfer to an airtight container

and refrigerate until completely chilled,
1 to 2 hours.
TOTAL COST: $4.13

Avocado, bananas and unsweetened cocoa
powder form the base of this rich, chocolaty
pudding. Free of refined sugars and suitable
for those who are sensitive to dairy, this is a
dessert you can truly feel good about making
for your kids. Make sure your avocado and
bananas are well ripened to get a creamier,
sweeter pudding.
INGREDIENTS:
1 bananas
1 avocado, pitted and peeled
cup unsweetened cocoa powder
tsp pure vanilla extract, optional
tsp ground cinnamon (TRY: Simply
Organic Ground Cinnamon)
INSTRUCTIONS:
ONE: To a food processor, add banana,
avocado and cocoa powder. Process until
just a few chunks remain, about 1 minute.
With processor running, pour maple
NUTRIENTS PER SERVING (1/3 CUP):

APPLE CHEDDAR
CHICKEN
QUESADILLAS
with Pumpkin Dip

TOTAL COST: $8.12

Thinly sliced sweet apples are combined with
chicken breast and cheddar cheese in these
whole-wheat quesadillas that are made for
eating with your hands. Paired with a homemade cinnamon-spiced pumpkin dip, these
are not only tasty but also fun to eat.
INGREDIENTS:
6 oz boneless, skinless chicken breast
ONE: Arrange oven rack in upper middle

position and preheat broiler to high. On a
foil- lined baking sheet or broiler pan, place
chicken. Mist chicken with cooking spray
and season with pepper. Broil until chicken
is no longer pink in center and an instantread thermometer registers 165F when
inserted in thickest part, 13 to 15 minutes,
turning halfway. Rest for 5 minutes, then
thinly slice. (MAKE AHEAD: Cook chicken
up to 2 days ahead. Cool completely and
refrigerate in an airtight container. Slice
when ready to use.) Turn off broiler and
heat oven to 150F.
TWO: In a small saucepan, combine
pumpkin, broth and cinnamon. Bring
to a gentle simmer on medium, stirring
frequently. Reduce heat to low and stir for
1 more minute. Remove from heat, cover
and set aside.
THREE: Heat a skillet on just slightly above
medium heat and mist with cooking spray.
Place 1 tortilla in skillet. Top with one-sixth
of cheese, one-third of chicken, one-third
of apples and finish with one-sixth of
cheese. Cover with another tortilla and
cook until bottom tortilla is golden brown,
4 to 5 minutes. Flip quesadilla and cook
until opposite side is golden and cheese is
melted, 2 to 3 minutes more. Transfer to a
rimmed baking sheet and keep warm in the
oven. Repeat process to make remaining
2 quesadillas. Cut each quesadilla into
4 wedges.
(3 WEDGES WITH CUP DIP):
62
Clean Eating
SEPTEMBER 2014
CRISPY FISH
SANDWICHES
/ 4 slices beefsteak tomato

INSTRUCTIONS:
with Ranch Sauce
TOTAL COST: $11.94

Find it hard to get your little ones to eat fish?
They wont be able to resist these crispy
panko-crusted cod fillets served with lettuce,
tomato and a creamy, yogurt-based ranch
sauce on a fresh whole-wheat bun.
INGREDIENTS:
/ Olive oil cooking spray
/ 1/3 cup white whole-wheat flour
/ tsp sea salt, divided
/ 1 large egg
/ 1/3 cup whole-wheat panko
bread crumbs
/ tsp fresh ground black pepper
/ 1 lb cod fillet, cut into 4 pieces
/ cup Greek yogurt
/ cup buttermilk
/ 2 tbsp chopped fresh flat-leaf
parsley leaves
/ 1 tbsp fresh lemon juice
/ 1 tsp unsalted garlic-herb
seasoning blend
/ tsp onion powder
/ 4 whole-wheat hamburger buns
or sandwich rolls
ONE: Preheat oven to 400F. Line a large

baking sheet with foil, fit with a metal
rack and mist with cooking spray.
(NOTE: If you dont have a metal rack,
simply mist foil with cooking spray and
place fish directly on top.) Line up 3 wide,
shallow bowls or plates in front of you.
To first bowl, add flour and tsp salt and
stir to combine; to second bowl, add egg
and beat with a whisk; to third bowl, add
panko, remaining tsp salt and pepper
and stir to combine.
TWO: Dip 1 piece of fish into flour to coat
completely and shake off excess. Dip into
egg to coat completely. Dip into panko
to coat completely and shake off excess.
Place on prepared rack or foil and repeat
with remaining fish. Bake until fish is
opaque in thickest part and flakes easily
with a fork, 18 to 22 minutes.
THREE: In a small bowl, stir together
yogurt, buttermilk, parsley, lemon juice,
seasoning blend, onion powder and
mustard powder. Place 1 lettuce leaf,
1 tomato slice and 1 piece of fish on
bottom half of each bun. Divide yogurt
mixture over top and sandwich with
top half of bun.
NUTRIENTS PER SERVING (1 SANDWICH):
CALORIES: 349, TOTAL FAT: 9 g, SAT. FAT: 5 g, MONO-
/ tsp mustard powder

/ 4 large leaves Bibb lettuce
INTRODUCING
THE FIRST
100% ALL NATURAL,
SUSTAINABLE
AND GREASEPROOF
BACK-TO-SCHOOL
LUNCH.
UNSATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g,

IF YOU CARE
Unbleached Sandwich Bags.
Theyre made from 100% wood
pulp from sustainably managed
forests. They keep bread soft up
to 6 hours naturally because the
wood pulp is specially ground to
provide a natural barrier against
grease and oils. They have no
chemicals. No toxins. No chlorine. No plastic. And no wax.
Just your pure, natural lunch. And
your love.
Look for
Back-to-School Specials.
To find a store near you go to:
ifyoucare.com/sandwich
ifyoucare.com
recipes
Ancient
Grain Revival
Age-old grains have been eaten by
traditional cultures for thousands
of years, and theyre back in style!
Often containing more protein,
vitamins and minerals than their
modern-day counterparts, these
non-genetically modified (nonGMO) grains are an easy and
delicious addition to any meal.
TEXT BY JO LUSTED, RECIPES BY SHARON BOOY,
PHOTOGRAPHY BY SUKAINA RAJABALI
64
Clean Eating
SEPTEMBER 2014
Biryani-Style
Chicken Kamut
(SEE RECIPE, P. 71)
Youve probably noticed ancient grains popping up everywhere lately, from

your local supermarkets and restaurants to your favorite cooking shows.
At Clean Eating, weve been touting the benefits of these
historical gems for some time now here, were giving you
the lowdown on what all the buzz is about.
Ancient grains are grains or seeds that remain in their
original biological form and havent been genetically altered
in any way. Most are thousands of years old and come from
African, Aztec, Mayan, Asian, South American, Greek and
Roman civilizations.
A powerfully nutrient-dense addition to your diet
ancient grains tend to have more protein and fiber than
conventional grains, as well as high amounts of antioxidants,
vitamins and minerals such as B vitamins, magnesium
and potassium. They have a distinct and pleasantly chewy
texture with a mild to medium nutty flavor. Because they
are fiber dense (they are mostly consumed with the hulls
intact), ancient grains are digested slowly, keeping you
feeling fuller for longer, thus contributing to weight loss
and management.
Sure, impressive nutritional stats are

an important motivator, but theres so
much more to these versatile grains. With
the influx of newfangled food products
and genetically modified produce into
North American grocery stores, there is
something magical about preserving and
consuming traditional varieties of grains
from the past. Mixing up your regular
routine to include these ancient superstars
will add a fun and refreshing change of
texture, flavor and nutrients to your regular
roster of grains.
Butternut Squash &

Barley Risotto Balls
(SEE RECIPE, P.71)
SEPTEMBER 2014
Clean Eating
65
recipes
Comeback Grains
Our top ancient grain picks that you
should have in your pantry right now.
FLAVOR & TEXTURE:

Neutral, slightly sweet; hearty,
chewy texture similar to wheat
berries.
Hailing from Iran and

Greece, spelt is over
8,000 years old and is
often used in Greek
and Italian cuisines.
HOW TO USE IT: Lightly toast

over medium heat in a dry
saucepan for a slightly nutty
flavor. To cook, add 3 cups
water for 1 cup sorghum, bring
to a boil on high, reduce heat
to low, cover and simmer for
50 to 60 minutes until tender.
Drain. It can also be popped
FLAVOR & TEXTURE:

Sweet and nutty; chewy
texture.
HOW TO USE IT: Bring
3 cups of water to a boil
and add 1 cup of spelt
berries; reduce heat to
low, then cover and simmer for 65 to 80 minutes.
Drain.
PAIRS WELL WITH:
Use in hot cereals, pilafs,
salads and soups. Can
replace wheat berries,
rice and other grains in
your favorite recipes.
Often ground into flour
for breads, pastas and
baked goods.
NUTRITION BENEFITS: Spelt is rich in
niacin, or vitamin B3, a
nutrient thats important
for heart health. Spelt
is a good source of
essential amino acids,
manganese and iron.
While not gluten-free,
its more easily digested
than wheat.
Clean Eating
Gluten
Free
Originating in Africa over

8,000 years ago, this glutenfree grain can range in color
from white to pale yellow, red,
purple, bronze and brown.
SPELT
66
SORGHUM
MILLET
PAIRS WELL WITH:

Great for pilafs, porridges
and cold salads. Can replace
noodles and rice in soups.
Gluten
Free
Originating in Africa and China,

millet was first farmed almost 10,000
years ago. The seeds are gluten-free,
tiny and bead-like.
NUTRITION BENEFITS:
Has more antioxidants
than blueberries and
pomegranates. Recent
research has shown certain
phytochemicals in sorghum
may help reduce risk of
colon and skin cancer.
FLAVOR & TEXTURE: Mild, but

toasting it brings out its sweet, cornlike flavor; soft texture similar to quinoa or can be porridge-like if cooked
with more water.
HOW TO USE IT: Toast for 4 to
5 minutes in a saucepan on medium
(optional). Bring 2 cups water (or
3 cups for porridge-like consistency)
to a boil and add 1 cup millet. Reduce
heat to low, then cover and simmer for
15 to 20 minutes. Remove from heat
and rest for 10 minutes; fluff
with a fork.
FARRO
Italian for Emmer wheat, farro originated
from Egypt but was brought to the
Mediterranean where it was used as
currency in ancient Rome. It is still popular in
Italy today.
FLAVOR & TEXTURE: Nutty, wheat-like
grains, tastes similar to barley; chewy.
PAIRS WELL WITH: Add to porridges, patties, loaves, casseroles,

warm salads and granolas for crunch;
makes a great side-dish alternative
to rice or potatoes. Can be used to
thicken soups. Best when seasoned
with herbs and spices.
HOW TO USE IT: Bring 1 cup farro to a boil in

3 water, then reduce heat, cover and simmer
for about 30 minutes for semi-pearled and 60
minutes for whole grain; drain.
NUTRITION BENEFITS: Gluten-free

and easy to digest. A source of fiber, B
vitamins and iron.
NUTRITION BENEFITS: High in B vitamins,

vitamin E, magnesium, fiber, protein and iron.
SEPTEMBER 2014
like popcorn: Preheat a

saucepan to mediumhigh, add cup sorghum;
cover with a lid and cook,
shaking slightly until about
10 seconds between pops.
PAIRS WELL WITH: Great for soups, stuffings, stews, casseroles, risottos and grain
salads.
CHIA
Gluten
Free
Thousands of years ago, this

gluten-free seed was a staple
in Mayan, Aztec and Inca diets.
Chia can absorb 9 to 12 times its
weight in liquid in about
10 minutes.
FLAVOR & TEXTURE: Mild
and slightly nutty;
gummy, gelatinous
texture.
KAMUT
refrigerate. Mixture will begin to
gel in 10 minutes; use the mixture
in place of oil in salad dressings,
mix with nut butter as a spread or
use to thicken soups and sauces.
For an egg substitute, combine
1 tbsp ground chia (grind in spice
grinder) with 3 tbsp water and

let stand for 10 minutes. Use to
replace 1 large egg in baking
recipes.
Kamut is a trademarked name for

a grain called Khorasan wheat.
First grown in Mesopotamia and
Egypt, it was brought to America
in 1949 and released in the 1990s
as a commercial grain.
PAIRS WELL WITH: Add dry to

salads, granolas, smoothies, salad
dressings, cookies, crackers and
other baked goods, porridges,
puddings and aguas frescas.
FLAVOR & TEXTURE:

Rich, nutty flavor with a natural
sweetness; firm texture.
NUTRITION BENEFITS:Chia is
a complete protein and is a good
source of potassium, protein,
calcium, manganese and zinc.
Chia is also high in omega-3
and omega-6 fatty acids. Many
athletes take chia to aid in tissue
repair and hydration.
HOW TO USE IT:

Make chia gel, which
will keep in your
fridge for up to
2 weeks. Mix
together 1/3 cup chia
seeds with 2 cups
water and stir well;
HOW TO USE IT: Bring 3 cups water to a boil, add 1 cup Kamut, cover
and reduce heat to low and simmer
for 45 to 60 minutes; drain.
PAIRS WELL WITH: Great for
pilaf-style dishes, salads, soups and
stews. When ground, it's a good
substitute for whole-wheat flour.
NUTRITION BENEFITS: Compared to conventional wheat, it
contains higher levels of selenium,
zinc and magnesium. Its also high
in fiber and is 34% to 65% higher
than wheat in 16 important amino
acids, including threonine, cysteine,
arginine, aspartic acid and serine.
BARLEY
A member of the grass family, barley was one of
the first cultivated grains.
FLAVOR & TEXTURE: Rich nutty flavor; chewy, al
dente, pasta-like consistency.
HOW TO USE IT: Rinse under cold water and drain.
Bring 3 parts liquid to a boil and add 1 cup barley.
Reduce heat to low, then cover and simmer until
tender, about 40 minutes to 1 hour.
PAIRS WELL WITH: Herbs, peas, onions, mushrooms, Parmesan cheese, blue cheese, dark leafy
greens, dried fruit, beef, chicken. Perfect in soups,
stews, risottos, salads and casseroles.
Gluten
Free
NUTRITION BENEFITS: Barley is a low-glycemic

grain that can help lower cholesterol while it also
contains lignans, a class of phytoestrogens that
work as antioxidants and may prevent hormonerelated cancers such as breast cancer.
AMARANTH
Greek for never-fading flower,
amaranth is a seed from Central and
South America that is thought to
have been domesticated between
6,000 and 8,000 years ago
porridge-like consistency, go to the

high end of the range for water and
cooking time.
HOW TO USE IT: Bring 2 to 3 cups

water to a boil with 1 cup amaranth,
reduce heat to low, then cover
and simmer for 20 to 25 minutes,
until water is absorbed. For a more
and a good source of plant protein

that contains lysine and methionine,
two essential amino acids that are
usually low in most grains. Its also
high in iron, protein and fiber.
PAIRS WELL WITH: Sold as seeds,

flour and puffed cereal; use to make
FLAVOR & TEXTURE: Nutty, toast- hot cereals, casseroles, baked goods,
ed, malted flavor; slightly gelatinous, crackers, pancakes and pastas.
sticky texture.
NUTRITION BENEFITS: Gluten-free
SEPTEMBER 2014
Clean Eating
67
recipes
MILLET-STUFFED
TURKEY BREAST
TOTAL TIME: 2 HOURS.
Millet adds a mild, nutty flavor to this stuffed

turkey breast, while pecans and fresh herbs
add a touch of sophistication. In this recipe,
we use a quicker and simpler alternative to
rolling and stuffing turkey breast; instead we
simply sandwich the stuffing between
2 turkey breasts before baking.
INGREDIENTS:
cup millet, rinsed
cup minced yellow onion
1 large clove garlic, minced
cup crumbed feta cheese
cup chopped fresh flat-leaf
parsley leaves
cup unsalted chopped pecans,
toasted
cup fresh lemon juice, divided
3 tbsp grainy mustard, divided

Fresh ground black pepper, to taste
1 tbsp chopped fresh thyme, rose-
mary or sage (or a mix of all three)

2 boneless, skinless turkey breasts,
about 1 lb each
INSTRUCTIONS:
ONE: Preheat oven to 400F. In a
medium pot, bring 1 cup water and
millet to a boil. Reduce heat, cover and
simmer until water is absorbed, about
20 minutes. Remove from heat and set
aside, covered.
TWO: In a small skillet on medium,
heat 1 tbsp oil. Add onion and garlic.
Cook, stirring frequently, until starting
to soften and become fragrant, about
2 to 3 minutes. Remove from heat and
transfer to a medium bowl. To bowl,
add millet, feta, parsley, pecans, 2 tbsp

lemon juice and 1 tbsp mustard and stir
until combined. Season with 1/8 tsp salt and
pepper; set aside.
THREE: In a small bowl, combine remaining
2 tbsp mustard, 1 tbsp oil and 2 tbsp lemon
juice, and thyme until combined. Season
with remaining 1/8 tsp salt and additional
pepper, set aside.
FOUR: Butterfly turkey breasts and place
between 2 pieces of wax paper. Using
the bottom of small pan or mallet, pound
out until approximately -inch-thick and
pieces are similar in size.
FIVE: Place 1 turkey breast onto a
parchment-lined baking dish (about 9 x
13-inch size). Top with millet mixture, gently
pressing stuffing onto turkey breast. Top
with second turkey breast to sandwich
stuffing in between meat, gently pressing
so that it sticks. Brush grainy mustard
mixture evenly over top.
SIX: Roast for about 45 minutes, until
turkey is fully cooked, stuffing is hot and
both turkey and stuffing temperatures
reach 165F when tested with a food
thermometer. Cover loosely with foil and
rest for 10 minutes before slicing. Slice
turkey into 8 pieces.
NUTRIENTS PER SERVING (1/8 OF STUFFED
TURKEY):
CALORIES: 254, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONOUNSATURATED FAT: 4.5 g, POLYUNSATURATED FAT:
Try serving this

recipe with green
salad, or grilled or
steamed vegetables.
68
Clean Eating
SEPTEMBER 2014
AMARANTH
POLENTA WITH
BRAISED BEEF
TOTAL TIME: 2 HOURS, 45 MINUTES.
Amaranth stands in for cornmeal in this twist on

a classic polenta. Saucy, red winescented beef
with mushrooms and rosemary pairs beautifully,
while a sprinkle of fresh gremolata made with
parsley, garlic and lemon zest brightens up this
dish.
INGREDIENTS:
1 lb beef blade steak/roast, about 1-
inch thick, trimmed of excess fat and cut

into 1-inch pieces
3 cloves garlic, thinly sliced
cup dry red wine
1/8 tsp fresh ground black pepper, plus
additional to taste
4 tsp olive oil
tsp sea salt, plus additional to taste
2 cups sliced white or cremini mushrooms
1 yellow onion, finely chopped
1 cup low-sodium beef broth
1 sprig fresh rosemary
GREMOLATA
Zest of 1 lemon, peeled then minced
1 garlic clove, minced
1 3
/ cup minced fresh flat-leaf parsley
POLENTA
2 cups low-sodium beef broth
1 cup amaranth, rinsed
tsp sea salt
cup grated Parmesan cheese, optional
INSTRUCTIONS:
ONE: Preheat oven to 375F. To a large bowl,
add beef, garlic, wine and pepper. Set aside
for 30 minutes.
TWO: In a large ovenproof skillet on mediumhigh, add oil. Add beef, reserving marinade,
and season with tsp salt. Brown beef on all
sides, until caramelized and no liquid remains
in pan, about 6 minutes. Remove beef from
pan and set aside. Add mushrooms and cook
for about 4 minutes until golden brown. Add
onion and cook for about 3 minutes, until

onions are softened. Return beef to pan,
add reserved marinade, 1 cup broth, 1 cup
water and rosemary, scraping browned bits
from bottom of skillet with a wooden spoon.
Bring to a boil, cover and transfer to oven
for 1 hour. After meat has cooked for 1 hour,
stir, checking that liquid is sufficient to keep
meat partially submerged. Return to oven for
1 more hour.
THREE: Meanwhile, prepare gremolata:
In a small bowl, combine all gremolata
ingredients. (MAKE AHEAD: Prepare
gremolata up to 24 hours in advance, then
cover and refrigerate until ready to use.)
FOUR: Prepare polenta: In a large pot on
high, bring 2 cups broth and 1 cup water to
a boil. Reduce heat to medium and slowly

add amaranth and tsp salt, whisking
constantly. Bring to a boil, then reduce heat
to simmer, covered, for 30 minutes, stirring
or whisking occasionally. Remove from heat,
add Parmesan and lemon juice and stir to
combine.
FIVE: Discard rosemary from beef and season
with additional salt and pepper. Spoon
polenta onto serving plates and top with
beef. Garnish with gremolata.
( CUP POLENTA AND CUP BEEF):
SEPTEMBER 2014
Clean Eating
69
recipes
JAMBALAYAINSPIRED QUICHE
WITH SPELT CRUST
Weve taken your favorite spicy, Louisiana-inspired

flavors and turned them into a vibrant quiche.
This whole-grain spelt crust can actually be made
ahead and frozen. Thaw completely in the fridge
before filling.
INGREDIENTS:
1 cup spelt berries, rinsed
2 tbsp organic unsalted butter
1 tsp sea salt, divided
1 tbsp olive oil
small zucchini, trimmed and diced
red bell pepper, seeded and diced
lb small shrimp, peeled, deveined and
tails removed
tsp chile powder
tsp smoked paprika
3 large eggs
2 large egg whites
cup milk
cup frozen green peas, defrosted and
drained
INSTRUCTIONS:
ONE: In a medium saucepan, bring 3 cups water
to a boil. Stir in spelt, cover, reduce heat and
simmer for 65 to 80 minutes, or until soft but still
slightly chewy. (TIP: To reduce cooking time, soak
grains overnight, then drain and cook as directed
above for 40 to 60 minutes.) Drain excess water
and let stand about 5 to 10 minutes.
Whole grains will go rancid rather quickly as their healthy

oils can be harmed by exposure to light, heat and moisture. Dry
grains keep best if transferred to a resealable container and stored in a dark, cool
pantry for 4 to 6 months, or frozen for 8 months to 1 year. (NOTE: Dry millet has
a shorter shelf life than the other grains in this section and should only be stored
in the pantry for 2 months and frozen for up to 4 months.) You can also cook, cool
and freeze grains in individual containers to pull out for later use. Barley, kamut,
spelt, millet, farro and sorghum all freeze well in their cooked form.
70
Clean Eating
SEPTEMBER 2014
TWO: Preheat oven to 375F. Mist a 9-inch pie

plate with cooking spray. In a food processor,
process spelt, butter and tsp salt for about
1 minute, until spelt is slightly broken up but not
pured. Place spelt in pie plate. Run hands under
cold water and with cold, wet hands, press firmly
to form crust. Bake for 20 to 25 minutes, until firm.
THREE: Meanwhile, in a large skillet on mediumhigh, heat oil. Add zucchini and bell pepper
and saut until softened and lightly browned,
about 3 to 4 minutes. Add shrimp, chile powder
and paprika and cook, stirring occasionally,
until shrimp are opaque throughout, about 2 to
3 minutes more. Remove from heat.
FOUR: In a large bowl, beat eggs, egg whites,
milk and remaining tsp salt. Spread peas

and shrimp mixture in crust, distributing
evenly. Pour egg mixture over top. Bake for
40 minutes, or until eggs have set and top
is golden. Let stand for about 20 minutes
before serving. To reheat, cover pan with
foil and reheat at 325F for about
15 minutes. Quiche is best served warm,
not hot, or at room temperature.
1
NUTRIENTS PER SERVING ( /6 OF QUICHE):

BIRYANI-STYLE
CHICKEN KAMUT
TOTAL TIME: 1 HOUR.
A traditional Indian dish, Biryani is typically

made with basmati rice and layered with
spiced chicken before baking. In this recipe,
weve swapped the rice for Kamut for added
texture, and skipped the layering step to save
time all while keeping its classic, aromatic
flavorings. We suggest getting a head start on
cooking the Kamut in Step One before chopping or measuring your other ingredients. To
reduce cooking time, you can also soak Kamut
overnight in water.
INGREDIENTS:
1 cup Kamut berries, rinsed
1/8 tsp sea salt, plus additional to taste
2 yellow onions, thinly sliced
2 cloves garlic, chopped
1 to 3 red chile peppers (such as finger
chiles), or to taste, seeded and minced

1 tbsp peeled and minced fresh ginger
INSTRUCTIONS:
ONE: Cook Kamut: In a medium saucepan,
combine Kamut with 3 cups water and
1 8
/ tsp salt. (TIP: For added flavor, you
can substitute some or all water for lowsodium chicken broth.) Bring to a boil,
reduce heat to low, then cover and simmer
for 45 to 60 minutes, until tender. Drain any
excess water. (NOTE: To reduce cooking
time, you can soak Kamut overnight in cold
water. Drain and cook as directed above for
30 to 40 minutes.)
TWO: In a large heavy-bottomed skillet
on medium, heat 1 tbsp oil. Add onions,
garlic, chiles and ginger, and saut until
soft and lightly browned, about 5 minutes.
Remove mixture from skillet to a plate and
set aside.
THREE: Return skillet to stove top on
medium-high and add remaining 1 tbsp
oil. Add chicken and saut until starting
to brown, about 5 minutes. Add garam
masala and curry powder, stirring to coat.
Continue to cook, stirring frequently, for
about 2 to 3 minutes more, until spices are
fragrant. Add broth, scraping browned bits
from bottom of pan with a wooden spoon.
Stir onion mixture back into pan and add
tomatoes.
FOUR: Simmer for 6 to 8 minutes, stirring
occasionally, until chicken is cooked and
liquid is reduced. Stir in spinach and yogurt
and cook until just heated through and
spinach is wilted, about 2 minutes. Stir in
cilantro and season with additional salt. To
serve, ladle over Kamut. (Alternatively, in a
large bowl, stir sauce and Kamut together
before serving.)
NUTRIENTS PER SERVING (1 CUP CHICKEN
WITH SAUCE AND HEAPING CUP KAMUT):
CARBS: 30 g, FIBER: 5 g, SUGARS: 5.5 g, PROTEIN: 23 g,
1 lb boneless, skinless chicken or turkey
breast, cut into 1-inch cubes
4 cups baby spinach leaves
BUTTERNUT
SQUASH &
BARLEY
RISOTTO BALLS
cup Greek yogurt

TOTAL TIME: 2 HOURS (PLUS CHILLING TIME).
2 tsp garam masala

1 tsp curry powder
cup low-sodium chicken broth
2 plum tomatoes, seeded and diced
2 tbsp chopped fresh cilantro or mint
Barley adds a hearty twist to these crispy

baked risotto balls with savory butternut
squash and creamy goat cheese. Serve with

warmed tomato sauce on the side for dipping.
INGREDIENTS:
1 tbsp olive oil
yellow onion, diced
1 clove garlic, minced
1 tbsp chopped fresh sage leaves
4 cups low-sodium chicken broth
1 cup pot barley, rinsed (NOTE: Hulled
barley works equally well in this recipe.

Youll need to adjust the cooking time
as directed in Step One.)
1 cup peeled and cubed butternut
squash (-inch cubes)

cup soft goat cheese
tsp sea salt
1 cup whole-grain panko bread crumbs
(or cup whole-grain regular bread

crumbs)
cup grated Parmesan cheese
INSTRUCTIONS:
ONE: In a medium pot on medium-high,
heat oil. Add onion, garlic and sage. Cook,
stirring frequently, for about 2 minutes,
until onions are translucent. Add broth and
barley. Bring to a boil, then reduce heat
to low, cover and simmer for 25 minutes.
(NOTE: If you are using hulled barley, cook
for an additional 20 to 40 minutes to further
soften grains.) Add squash and return to a
simmer, cover and cook until tender and all
liquid is absorbed, about 20 minutes more.
Mix in goat cheese and salt. Transfer to
shallow dish, cover loosely and refrigerate
until completely chilled, about 4 hours or
overnight.
TWO: Preheat oven to 400F. Form barley
mixture into 1- to 2-inch balls, making
about 24 balls in total. In a small bowl,
combine panko and Parmesan. Roll each
ball into mixture then transfer to a large,
parchment-lined baking sheet. Mist with
cooking spray and bake for 25 to
30 minutes or until crisp on the outside and
heated through.
NUTRIENTS PER SERVING (3 RISOTTO BALLS):
CALORIES: 191, TOTAL FAT: 5 g, SAT. FAT: 1.5 g, MONOUNSATURATED FAT: 2.5 g, POLYUNSATURATED FAT: 1 g,
SEPTEMBER 2014
Clean Eating
71
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BY HEATHER BAINBRIDGE, RD, CDN
RECIPE PHOTOGRAPHY BY NATALIE PERRY
SEPTEMBER 2014
Clean Eating
73
recipes // meal plan
SHOPPING LIST: WEEK 1

PROTEINS & DAIRY
WHOLE GRAINS
13 oz goat cheese
1 loaf whole-grain bread
1 dozen large eggs
1 box whole-grain cereal
qt milk (dairy or unsweetened
(TRY: Kashi Organic Promise

Cinnamon Harvest)
1 box whole-grain crackers
(TRY: Jovans Garden Pesto
Whole Food Artisan Crackers)
1 bag oat flour
1 large bag brown rice
rice, almond or soy milk)

24 oz plain Greek yogurt
(TRY: FAGE Total Classic)
5 oz all-natural, reduced-sodium,
deli-fresh sliced ham, no added
nitrates or nitrites
2 5-oz boneless, skinless
chicken breasts
1 4-oz boneless, skinless
salmon fillet
4 oz lean ground turkey
VEGGIES & FRUITS

1 avocado
4 bananas
21 oz grapes
4 oranges
5 pears
1 large bunch fresh cilantro
12 oz baby spinach
16 oz carrots
2 garden cucumbers
1 large head garlic
1 6-inch piece fresh ginger
1 lemon
4 yellow onions
3 red bell peppers
MEAL PLAN: WEEK 1

MONDAY
1 cup cereal with
cup milk
BREAKFAST
1 cup grapes
TUESDAY
1 serving Peanut
Butter Maple Banana
Muffins (see recipe,
p. 78; save leftovers)
7 oz Greek yogurt
EXTRAS
1 15-oz BPA-free can
1 oz almonds
unsalted black beans

16 oz dry red lentils
1 bottle ground cinnamon
1 bottle cumin seeds or
ground cumin
1 bottle ground black pepper
1 bottle coarse sea salt
1 container baking powder
1 box baking soda
1 bottle pure vanilla extract
1 bottle rice vinegar
1 bottle pure maple syrup
1 4-oz container hummus
1 small jar olive oil mayonnaise
1 3-oz pouch wild albacore tuna
(TRY: Wild Planet Wild
Albacore Tuna)
1 large bag frozen shelled
edamame
1 pear
1 oz almonds
SNACK
LUNCH
Ham & Goat Cheese

Sandwich: Layer
avocado, peeled,
pitted and sliced,
3 oz ham, 1 oz goat
cheese, 1 slice tomato
and cup cilantro
between 2 slices
bread, toasted
1 serving Indian Red

Lentils with Rice &
Hard-boiled Eggs
(leftovers, p. 78)
1 cup grapes
1 pear
2 jalapeo chile peppers

1 sweet potato
2 vine tomatoes
NUTS, SEEDS & OILS
1 bell pepper, sliced,

with 2 tbsp hummus
1 cup sliced
cucumber with
2 tbsp hummus

Lentils with Rice &
Hard-boiled Eggs
(see recipe, p. 78;
save leftovers)
Tomato & Cilantro A

Chicken
SNACK
1 jar natural unsalted
crunchy peanut butter

4 oz raw unsalted almonds
1 bottle extra-virgin olive oil
1 bottle safflower oil
WHAT ELSE DO YOU NEED?
DINNER
1 orange
Black Beans B
Garlic Spinach:
Saut 2 cups spinach
and 1 clove garlic,
minced, in tsp
safflower oil
cup cooked rice
TOTAL
NUTRIENTS
CALORIES: 1,601, FAT: 55 g,
CALORIES: 1,664, FAT:
54 g, SAT. FAT: 14.5 g,
FIBER: 43.5 g, SUGARS:
CARBS: 205 g, FIBER: 33.5 g,
73.5 g, PROTEIN: 91 g,
SUGARS: 54.5 g, PROTEIN:
SODIUM: 1,824 mg,
94 g, SODIUM: 1,557 mg,
CHOLESTEROL: 275 mg
CHOLESTEROL: 365 mg
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.
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MEAL
PLAN
EVOO = extra-virgin olive oil
THURSDAY
FRIDAY
Easy Egg Sandwich:

Layer 1 hard-boiled
egg, sliced, and 2 oz
ham between 2 slices
bread, toasted
Banana Cereal:
Top 1 cup cereal with
1 banana, sliced, and
cup milk
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78)
1 orange
SATURDAY
Avocado Tomato
Toast: Top each of
2 slices bread,
toasted, with 2 tbsp
mashed avocado,
1 thick slice tomato
and 2 tbsp chopped
cilantro
SUNDAY
Yogurt Crunch:
Mix 6 oz Greek
yogurt, 15 grapes,
halved, cup cereal
and 5 almonds,
chopped
cup grapes
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78)
Maple Pear Yogurt:

Mix 6 oz Greek
yogurt, 1 pear, sliced,
tsp maple syrup
and pinch cinnamon
1 oz almonds
Southwest Salad: Toss

3 cups spinach, 1 cup
Black Beans (leftovers),
cup each chopped
cucumber and bell
pepper, cup chopped
avocado, 2 tbsp goat
cheese, 1 tbsp chopped
cilantro, 2 tbsp rice
vinegar and tsp
EVOO
Tuna Sandwich: Mix 3 oz

tuna, 5 grapes, quartered,
2 tbsp each chopped bell
pepper and carrot, 1 tbsp
chopped cilantro, tsp
diced jalapeo, 1 tsp
mayonnaise and pinch
black pepper; spread
between 2 slices bread
1 serving Chunky
Chickpea Salad
Romaine Boats (see
recipe, p. 53)
1 cup grapes
1 cup grapes
1 orange
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78)
cup edamame,
steamed
Indian Red Lentil Soup:

Lentils (leftovers, p.
78), thawed and
blended; top with
cup cooked rice and
1 hard-boiled egg,
chopped (from recipe)
Maple Pear Sandwich:

Layer 1 pear, sliced,
1 tbsp peanut butter
and 1 tsp maple syrup
between 2 slices bread
1 cup carrot sticks
1 orange
1 cup grapes
carrot, sliced, with
1 tbsp hummus
12 crackers with
2 tbsp hummus
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78)
1 serving Chicken
Paillards with Porcini,
Red Wine & Butter
Sauce (see recipe,
p. 38)
Indian Red Lentil Soup:

Lentils (leftovers, p. 78),
thawed and blended; top
with cup cooked rice
and 1 hard-boiled egg,
chopped (from recipe)
Lemon Ginger Chicken:

Top 5 oz chicken breast
with 2 tsp lemon juice,
1 tsp minced ginger and
pinch each black pepper
and salt; bake, top with
1 tbsp chopped cilantro
Pear Spinach Salad C
Mix cup cooked rice

with 2 tbsp edamame,
steamed
5 crackers with
avocado, peeled,
pitted and mashed
cup edamame,
steamed
12 crackers with 1 oz
goat cheese
Lemon Pepper
Salmon: Top 4 oz
salmon with 2 tsp lemon
juice and 1/8 tsp black
pepper; bake
Turkey Burger: Form

4 oz turkey into patty;
grill. Serve between
2 slices bread with
1 tbsp hummus, 1 slice
each tomato and onion
and cup spinach.
1 sweet potato, baked;

top with oz goat
cheese
Mix 1 cup sliced

cucumber, 1 tbsp rice
vinegar, tsp EVOO
and pinch each salt and
black pepper
CALORIES: 1,863, FAT: 58.5 g,
CALORIES: 1,849, FAT:
SAT. FAT: 8.5 g, CARBS: 191 g,
SAT. FAT: 20.5 g, CARBS: 261 g,
SAT. FAT: 10.5 g, CARBS:
68 g, SAT. FAT: 18.5 g,
FIBER: 45 g, SUGARS: 51.5 g,
FIBER: 42.5 g, SUGARS: 98.5 g,
173 g, FIBER: 35 g,
CARBS: 237 g, FIBER: 41.5 g,
PROTEIN: 99 g, SODIUM:
SUGARS: 63 g, PROTEIN: 72 g,
SUGARS: 61.5 g, PROTEIN:
1,715 mg, CHOLESTEROL:
SODIUM: 909 mg,
84 g, SODIUM: 1,836 mg,
366 mg
359 mg
CHOLESTEROL: 136 mg
CHOLESTEROL: 306 mg
180 mg
SEPTEMBER 2014
MEAL PLAN: WEEK 1
WEDNESDAY
Tomato &
Cilantro Chicken:
Top 5 oz chicken
breast with
1 clove garlic,
minced, 1 thick
slice tomato and
pinch each salt
and black
pepper; bake,
then top with
2 tbsp chopped
cilantro
Black Beans: In a
saucepan, heat
1 can black beans,
drained and
rinsed, with cup
chopped yellow
onion (eat cup;
save leftovers)
Pear Spinach
Salad: Toss
2 cups spinach,
1 oz goat cheese,
cup each sliced
bell pepper,
cucumber and
pear, 2 tbsp rice
vinegar, 1 tsp
EVOO and tsp
maple syrup
Clean Eating
75
SHOPPING LIST: WEEK 2

PROTEINS & DAIRY
4 pears
16 oz cottage cheese
3 garden cucumbers
2 oz Gruyre cheese
1 bunch fresh cilantro
1 qt milk (dairy or unsweetened
20 oz mixed greens
rice, almond or soy milk)
MEAL PLAN: WEEK 2

MONDAY
1 large bunch kale
18 oz plain yogurt
1 bunch fresh rosemary
5 lb whole chicken
2 jalapeo chile peppers
16 oz lean ground chicken
1 bunch scallions
6 oz boneless, skinless cod fillet
1 acorn squash
4 oz boneless pork chop
2 vine tomatoes
BREAKFAST
Banana Cereal:
Top 1 cup cereal with
1 banana, sliced, and
cup milk
TUESDAY
PB & Maple Toast:
Top 2 slices bread,
peanut butter and
1 tsp maple syrup
1 pear
4 oz steak
1 oz all-natural turkey bacon, no
added nitrates or nitrites

1 all-natural veggie burger (TRY:
Amys California Veggie Burger)
WHOLE GRAINS
1 loaf whole-grain bread
4 whole-grain hamburger buns
SNACK
VEGGIES & FRUITS
EXTRAS
5 apples
1 bottle chipotle chile powder
4 bananas
1 8-oz container hummus
10 oz grapes
1 3-oz pouch wild albacore tuna
3 lemons
1 lime
3 oranges
(TRY: Wild Planet Wild

Albacore Tuna)
1 bag frozen whole strawberries
horter
Psst! S g list!
shoppin
LUNCH
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78), thawed
1 carrot, sliced, with

2 tbsp hummus
Tomato & Goat Cheese

Sandwich: Layer 1 oz
goat cheese, tomato,
thinly sliced, and
cup mixed greens
between 2 slices bread,
toasted
1 serving Lemon
Rosemary Roasted
Chicken with Savory
Acorn Squash Mash
(leftovers, p. 79;
save leftovers)
1 cup grapes

2 tbsp hummus
WHAT ELSE DO YOU NEED?
1 apple
1 orange
7 crackers and 1 oz
goat cheese
oz almonds
SNACK
DINNER
TOTAL
NUTRIENTS
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.
1 apple
1 serving Lemon
Rosemary Roasted
Chicken with Savory
Acorn Squash Mash
(see recipe, p. 79; save
leftovers)
Lemon Ginger Cod:

Top 6 oz cod with 1 tsp
each minced ginger,
garlic and lemon juice
and pinch each salt
and black pepper
Garlic Kale: Saut

bunch kale, chopped,
and 2 cloves garlic,
minced, in 1 tbsp
safflower oil (eat
1 cups; save leftovers)
Indian Red Lentil

Soup A
2 cups Garlic Kale

(leftovers)
205 g, FIBER: 39 g,
SUGARS: 83 g, PROTEIN:
83 g, SODIUM: 1,415 mg,
CHOLESTEROL: 225 mg
247 mg
ALMONDS IMAGE ANDREY EREMIN/SHUTTERSTOCK.COM, EDAMAME IMAGE BONCHAN/SHUTTERSTOCK.COM, GRAPES IMAGE TEHCHEESIONG/SHUTTERSTOCK.COM, CARROT STICKS IMAGE BRENT HOFACKER/SHUTTERSTOCK.COM,
PEAR IMAGE BERGAMONT/SHUTTERSTOCK.COM, CRACKERS IMAGE GORDON BELL/SHUTTERSTOCK.COM, BANANA IMAGE URFIN/SHUTTERSTOCK.COM, ORANGE IMAGE NATTIKA/SHUTTERSTOCK.COM, APPLE IMAGE BAIBAZ/SHUTTERSTOCK.COM
MEAL
PLAN
EVOO = extra-virgin olive oil
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Banana Berry
Smoothie: Blend
5 frozen strawberries,
1 banana, cup each
kale, milk and yogurt
and 2 tsp minced
ginger with ice
Banana Pear Crunch:

Mix 1 pear, chopped,
banana, sliced
(freeze remaining ),
6 almonds, chopped,
cup yogurt and
cup cereal
1 cup cereal,
banana (leftovers),
thawed and sliced,
and cup milk
Green Ginger
Smoothie: Blend
8 frozen strawberries,
cup each kale,
milk and yogurt and
2 tsp minced ginger
with ice
Maple Banana
Cottage Cheese:
Mix 1 banana, sliced,
1 cup cottage cheese
and 1 tsp maple
syrup
12 crackers with
2 tbsp hummus
1 serving Peanut
Butter Maple Banana
Muffins (leftovers,
p. 78), thawed
1 apple, sliced, with

1 tbsp peanut butter
PB & Maple Toast:

Top 1 slice bread,
toasted, with 2 tsp
peanut butter and
tsp maple syrup
cup edamame,
steamed
Chicken & Gruyre

Sandwich: Arrange
3 oz Lemon Rosemary
Roasted Chicken
(leftovers, p. 79),
oz Gruyre cheese,
1 thick slice tomato
and cup mixed
greens between
2 slices bread, toasted
1 serving Crunchy
Thai Black Rice Salad
with Peanut Ginger
Dressing (see recipe,
p. 50)
Easy Chicken Salad: Mix

4 oz Lemon Rosemary
Roasted Chicken
(leftovers, p. 79),
chopped, 3 cups mixed
greens, 6 almonds,
chopped, cup cottage
cheese, cup each
chopped cucumber,
tomato and carrot and
2 tbsp lemon juice
1 serving Chipotle
Chicken Burgers with
Ginger Lime Aioli &
Cucumber Salad
(leftovers, p. 79)
Tuna Salad Sandwich:

Mix 3 oz tuna, 2 tbsp
each chopped carrot,
cucumber and tomato,
1 tbsp chopped cilantro,
1 tsp each lemon juice
and mayonnaise and
tsp cumin seeds;
spread between
2 slices bread
1 apple
1 orange
1 cup grapes
1 orange
Cinnamon Pear Yogurt:
Mix 1 pear, chopped,
cup yogurt and pinch
cinnamon

2 tbsp hummus
Veggie Burger: Arrange

1 veggie burger patty,
baked, 1 scallion, sliced,
1 slice tomato, cup
mixed greens and 1 tbsp
hummus between
2 slices bread, toasted
Garlic Ginger Pork: Top

4 oz pork chop with 2 tsp
lime juice, 1 scallion,
chopped, tsp each
minced garlic and ginger
and pinch black pepper;
bake, then top with 1 tsp
chopped cilantro
Autumn Salad B
Hummus Toast:
Top 1 slice bread,
hummus and 2 slices
tomato
1 serving Chipotle
Chicken Burgers with
Ginger Lime Aioli &
Cucumber Salad
(see recipe, p. 79; save
leftovers)
Ginger Pear Cottage

Cheese: Mix 1 pear,
sliced, cup cottage
cheese and tsp
minced ginger
1 apple
Steak: 4 oz steak, grilled
1 serving Biryani-Style
Chicken Kamut (see
recipe, p. 71)
Edamame Rice:
Mix cup cooked rice
sprinkled with cumin
seeds, salt and pepper
with cup edamame,
steamed
1 oz Gruyre cheese
Autumn Salad B
Chipotle Rice: Mix cup

rice, cooked, with pinch
chile powder
MEAL PLAN: WEEK 2
WEDNESDAY
Autumn Salad B
SAT. FAT: 15 g, CARBS:
250 g, FIBER: 41 g,
158 g, FIBER: 30 g, SUGARS:
181 g, FIBER: 31 g,
FIBER: 31 g, SUGARS: 78.5 g,
64 g, PROTEIN: 98 g, SODIUM:
131 g, SODIUM: 1,787 mg,
99 g, SODIUM: 1,607 mg,
136 mg
CHOLESTEROL: 165 mg
225 mg
CHOLESTEROL: 213 mg
163 mg
SEPTEMBER 2014
Indian Red Lentil

Soup: 1 serving
Indian Red Lentils
(leftovers, p. 78),
without rice and
egg, thawed and
blended
Autumn Salad:
Mix 2 cups
mixed greens,
cup chopped
cucumber,
2 tbsp each
chopped grapes,
carrot and goat
cheese, 1 tbsp
each acorn
squash seeds
(leftovers, p. 79)
and lemon juice
and tsp each
EVOO and
maple syrup
Clean Eating
77
RECIPES: WEEK 1
Peanut
Butter Maple
Banana
Muffins
MAKES 14 MUFFINS.
INGREDIENTS:
2 cups oat flour
1 tsp baking powder
tsp baking soda
tsp coarse sea salt, optional
2 large eggs, divided
Indian Red
Lentils
WITH RICE &
HARD-BOILED EGGS
SERVES 6.
INGREDIENTS:
cup brown rice, rinsed
2 tsp safflower or olive oil
2 cups chopped yellow onion
4 cloves garlic, minced
3 tbsp seeded and minced
jalapeo chile pepper
3 tbsp peeled and minced fresh
ginger
16 oz red lentils, rinsed
cup chopped fresh cilantro
leaves, divided, plus additional
for garnish
2 tbsp cumin seeds, toasted
(TIP: Substitute with 1 tbsp
curry powder.)
tsp coarse sea salt
6 eggs, hardboiled, peeled and
sliced (TIP: If not using all
6 servings at once, rinse eggs in
cold water and refrigerate, with
shell on, for up to 7 days.)
TWO: Meanwhile, prepare lentils:

In a large pot, heat oil on medium.
Add onion and saut, stirring
often, until softened, about
2 minutes. Add garlic, jalapeo
and ginger and saut for 1 to
2 more minutes, until fragrant.
Stir in lentils, cup cilantro,
cumin seeds, salt and 4 cups
water. Bring to a boil, then reduce
heat to low, cover and simmer
until water is absorbed and lentils
are softened, stirring occasionally,
about 20 minutes. Stir in cup
cilantro.
THREE: Divide rice, lentil
mixture, eggs and tomato among
serving bowls. Garnish with
additional cilantro.
TIP: If following our Two-Week
Meal Plan, only 5 eggs need to
be hardboiled as 1 serving will
be eaten without an egg. To
store leftovers for use in Meal Plan
recipes, divide 4 cups Indian
Red Lentils among 3 freezer-safe
containers and cup rice among
2 freezer-safe containers. Reserve
for use when called for.
1 vine tomato, seeded and diced
(1 CUPS LENTILS, CUP COOKED RICE,

1 EGG, 1 TBSP CHOPPED TOMATO):
INSTRUCTIONS:
2 g, MONOUNSATURATED FAT: 3 g, POLY-
ONE: Cook rice according to

package directions.
CALORIES: 442, TOTAL FAT: 8 g, SAT. FAT:

UNSATURATED FAT: 2 g, CARBS: 64 g,
FIBER: 6.5 g, SUGARS: 7.5 g, PROTEIN: 28 g,
78
Clean Eating
SEPTEMBER 2014
2 tsp safflower oil

cup plus 2 tbsp Greek
yogurt, divided
cup pure maple syrup
1 tsp pure vanilla extract
3 bananas, divided
2 tbsp natural unsalted
crunchy peanut butter
INSTRUCTIONS:
ONE: Preheat oven to 350F.
TWO: Prepare batter: In a large
bowl, mix flour, baking powder,
baking soda and salt (if using).
In a small bowl, whisk 1 egg with
oil; stir in cup yogurt, maple
syrup and vanilla. Add egg
mixture to flour mixture and
stir until just combined. Mash
2 bananas and fold into

mixture until just combined and
no white streaks remain; mixture
should still be lumpy.
THREE: Meanwhile, prepare
filling: In a small bowl, mash
remaining banana; stir
in remaining 1 egg, 2 tbsp
yogurt and peanut butter
until well combined.
FOUR: Line 14 muffin cups with
paper liners and fill one-third of
each liner with batter. Dollop
1 tsp filling into each, then
divide remaining batter among
liners. Bake for 18 to 25 minutes,
until a toothpick comes out
clean when inserted in center.
Let cool in tin for 5 minutes,
then remove muffins from tin
and let cool on wire racks.
TIP: Muffins are good for
about 4 days so freeze any you
wont use within that period.
If following our Two-Week
Meal Plan, freeze at least
2 muffins and thaw for use
when called for.
(1 MUFFIN):
1.5 g, MONOUNSATURATED FAT: 1 g,
POLYUNSATURATED FAT: 2 g, CARBS:
20 g, FIBER: 2 g, SUGARS: 7 g, PROTEIN: 4 g,
RECIPES: WEEK 2
ing our
If follow eal Plan,
M
k
e
e
n
Two-W
oz Lemo
freeze 4 Chicken
ry
a
,
R os e m
n Friday
for use o 2.
k
e
We
Lemon
Rosemary
Roasted
Chicken
WITH SAVORY ACORN
SQUASH MASH
SERVES 4 (PLUS ADDITIONAL
CHICKEN TO BE USED
THROUGHOUT MEAL PLAN).
INGREDIENTS:
5 lb whole chicken,
giblets removed
tsp plus 1/8 tsp coarse
sea salt, divided
tsp ground black pepper
10 sprigs fresh rosemary,
divided
1 lemon, sliced into rounds
3 cups chopped acorn squash
(peel on), seeds removed and
reserved
1 oz all-natural turkey bacon
2 tsp safflower or olive oil
3 tbsp shredded Gruyre
cheese
outside of chicken, making sure

to get under skin. Stuff chicken
with remaining 6 whole sprigs
rosemary and lemon. Transfer to
a roasting pan with a rack and
bake for 15 minutes. Reduce
heat to 375F and bake until an
internal thermometer registers
165F when inserted in thickest
part of chicken, about 1 hours.
TWO: Meanwhile, fill a large pot
with water. Add squash, cover
and bring to a boil. Reduce heat
to a simmer and cook until soft,
about 15 minutes; drain. On a
cutting board, slip off peels
from squash. Return to pot.
Chipotle
Chicken
Burgers
WITH GINGER LIME AIOLI
& CUCUMBER SALAD
SERVES 4.
INGREDIENTS:
1 tbsp olive oil mayonnaise
tsp extra-virgin olive oil
1 tsp peeled and minced
ginger, divided
1 tsp seeded and minced
jalapeo chile pepper, divided
THREE: Meanwhile, heat a

medium nonstick skillet on
medium-low. Add bacon and
cook, turning once, until crisp,
about 5 minutes per side.
Transfer to a cutting board and
chop into small pieces.
1 tsp fresh lime juice, divided
FOUR: To squash, add egg, oil

and remaining 1/8 tsp salt. With
a potato masher, mash until
smooth. Transfer to a small
baking dish and top with bacon
and cheese.
4 whole-grain hamburger
buns, toasted
FIVE: Once chicken is done,

remove from oven, transfer to
a clean cutting board and cover
loosely with foil; let rest for
15 minutes. Reduce oven heat
to 350F and add squash
mixture to oven. Bake for
15 minutes. Serve chicken
with squash mixture.
16 oz lean ground chicken

cup chopped fresh
cilantro leaves
3 tbsp diced scallions
(white parts only)
tsp chipotle chile powder
1/8 tsp coarse sea salt
INSTRUCTIONS:
ONE: Prepare aioli: In a small
bowl, mix mayonnaise, tsp oil
and tsp each ginger, jalapeo
and lime juice. Cover and
refrigerate until needed.
TWO: Prepare salad: In a
medium bowl, combine all
salad ingredients. Cover and
refrigerate. (TIP: If making salad
in advance, wait to add cilantro
just before serving.)
THREE: Meanwhile, in a large
bowl, mix chicken, cup
cilantro, scallions, chile powder
and remaining 1 tsp each ginger,
jalapeo and lime juice. Form
into 4 4-oz burgers and use your
thumb to make a slight indent
in center of each. Heat a grill on
medium and add patties to grill.
Cook, turning once, for 5 to
7 minutes per side, until no
longer pink inside.
1 garden cucumber, peeled,

halved and sliced
FOUR: Divide patties among

buns and top each with 1 tsp
aioli and 2 tbsp salad; serve
remaining salad on the side.
1 jalapeo chile pepper, halved,

seeded and thinly sliced
(1 BURGER AND CUP SALAD):
SALAD
cup chopped fresh

cilantro leaves, divided

4 g, MONOUNSATURATED FAT: 7 g, POLYUNSATURATED FAT: 5 g, CARBS: 25 g,
2 tbsp rice vinegar
1 tsp extra-virgin olive oil
TIP: Roast acorn squash seeds

for use in our Two-Week Meal
Plan. Spread seeds on a small
baking sheet and bake at 375F
until golden, 10 to 15 minutes.
INSTRUCTIONS:
ONE: Preheat oven to 425F.

Pat chicken dry with paper
towels and season with tsp
each salt and pepper. Remove
rosemary leaves from 4 stems
and roughly chop; rub over
(4 OZ CHICKEN WITHOUT SKIN AND

2
/3 CUP SQUASH MIXTURE):
4 g, MONOUNSATURATED FAT: 4.5 g, POLYUNSATURATED FAT: 4 g, CARBS: 11 g,
SEPTEMBER 2014
Clean Eating
79
travel well // global gourmet
EASTERN
EUROPE
Beloved
BLINTZES
An Eastern European treat just
like Grandma used to make.
BY JILL SILVERMAN HOUGH, PHOTOGRAPHY BY LAURA WRIGHT
Easy to love
JILL
SILVERMAN
HOUGH
A culinary instructor, recipe developer and most
recently co-author
of The Clean Plates
Cookbook: Sustainable, Delicious, and
Healthier Eating for
Every Body (Running Press, 2012),
Hough takes great
enjoyment in
helping readers
create cleanedup versions of
popular international dishes
at home with
ease. For more of
her recipes, visit
jillhough.com.
80
Clean Eating
Certainly, I loved blintzes because

they were a comfort food from my
childhood. Grandma had them in her
fridge or freezer at all times, ready to
be crisped up in a skillet and served
for all manner of occasions even if
the occasion was simply the end of a
long school day.
But there was, and is, plenty to love
about blintzes. Its hard to resist their
ricotta-like cheesy filling, flavored with
just a touch of sugar and cinnamon;
their crepe-like wrapping, made more
satisfyingly chewy than a standard crepe
thanks to a higher proportion of eggs;
and their warm, crisped outsides, from a
final saut in a skillet (another deviation
from a standard crepe).
Blintzes, long a staple in Eastern
Europe, are related to Russias blinchiki
and Hungarys palacsinta. In addition
SEPTEMBER 2014
to cheeses, they can be filled with fruit

or meat mixtures. But a cheese filling
usually a combination of cottage
cheese, cream cheese, and/or farmers
cheese is by far the most popular.
Even though theyre slightly sweet,
blintzes are typically eaten as a main
course, for breakfast, brunch, lunch or
even as a breakfast-for-dinner. Topped
with applesauce or other fruits and
sour cream, a couple of blintzes are
more than enough for a meal.
Easy to make
Turning blintzes into a Clean Eating
recipe is easier than you might think.
I simply use white whole-wheat flour
instead of all-purpose, and I substitute
Sucanat for white sugar.
For the cheese, I do exactly as my
grandma did, using a combination of
cottage cheese and farmers cheese,
which is a fresh cheese akin to ricotta
or goat cheese thats naturally low in
fat. Look for farmers cheese at cheese
shops, natural food stores and better
supermarkets. The result is a pleasantly soft filling thats never runny.
Just like Grandma, I like to keep
a few filled blintzes in the fridge or
freezer, so that with just a simple pan
sear, theyre ready to serve.
NEW TWISTS
ON BLINTZES
To me, my grandmas
simple blintzes are perfect the way they are.
But some cooks include
other goodies in their
filling or use different
toppings. Here are a
few to try:
FOR THE
FILLING, ADD:
A bit of vanilla
Lemon or orange zest
Allspice, nutmeg,
cardamom or other
baking spices
Dried fruit
Chopped toasted nuts
FOR THE
TOPPING, TRY:
Jam, jelly or
marmalade
Fruit compote
Berries or other
fresh fruit
Crme frache
Maple syrup or honey
BERRY PHOTO DIONISVERA/SHUTTERSTOCK.COM
n my 20s, I moved to New York

to start my career. Of the many
things I missed about California,
one was my grandmothers cooking. Lucky for me, every few months
she shipped me a care package that was
filled with treats.
My favorite items in those packages? Cheese blintzes.
4 oz cottage cheese
2 tbsp Sucanat
tsp ground cinnamon, plus
additional for garnish
Cheese Blintzes
Basically a sweetened cheese-filled crepe, blintzes are cooked again after the filling is added,
for a warm, slightly crisp outside in contrast to
the soft, creamy inside. Its a beautiful combo.
INGREDIENTS:
4 large eggs
1 cups whole milk
1 cup white whole-wheat flour
Neutral-flavored cooking spray
(such as safflower or grape seed)
12 oz farmers cheese (NOTE: If you
cant find farmers cheese, substitute
with ricotta.)
unsweetened applesauce
6 tbsp sour cream
INSTRUCTIONS:
ONE: In a medium bowl, whisk eggs and
milk. Add flour, whisking until smooth.
Mist an 8-inch nonstick skillet with cooking
spray and heat on low. Add 3 tbsp batter,
tilting skillet to spread batter in a thin, even
layer. Cook on 1 side only until center is set
and edges are starting to brown, 30 to
60 seconds. Loosen blintz with a spatula
and invert onto a parchment- or paper
towellined plate. Stir batter again and
repeat, misting skillet again with cooking
spray as necessary and layering finished
blintzes between parchment or paper
towels (you should have at least 12).
TWO: In a medium bowl, combine cheeses,

Sucanat and tsp cinnamon. Arrange
a blintz, browned side down, on a work
surface. Spread about 2 tbsp cheese
mixture in a line across bottom third of
blintz, stopping 1 inch short of each side.
Fold in the sides, fold in the bottom, then roll
towards the top into a cylinder. Repeat with
remaining blintzes, arranging finished ones
seam side down on a platter or plate.
THREE: Mist a 12-inch nonstick skillet with
cooking spray and heat on medium. Working
in batches, add blintzes seam side down
and cook until golden brown, 2 to 3 minutes
per side.
FOUR: Arrange blintzes on plates or a
platter. Top with applesauce and sour cream,
then sprinkle with additional cinnamon.
(Alternatively, serve applesauce and sour
cream at the table and let guests add their
own toppings.)
NUTRIENTS PER SERVING (2 BLINTZES,
2 TBSP APPLESAUCE, 1 TBSP SOUR CREAM):
SEPTEMBER 2014
Clean Eating
81
KICK IT UP A NOTCH
WITH
GO
BEYOND
THE RECIPE
The best recipes, in my experience, are not recipes at all but a magical coming
together of at-their-peak ingredients, resulting in a memorable meal so
delightful its hard to duplicate. Late summer into the fall might just be the
perfect time to enjoy no-recipe cooking.
I remember reading a wonderful article
by Canadian media personality Peter
Gzowski about how he cobbled together
meals with a bottle of sherry in one
hand and an assortment of ingredients
in the other. He didnt always know
how the meal was going to turn out, but
the adventure of creating an entirely new
dish was the point for him. As I read
on, a surprise lay among his words a
recipe for a hearty stew embedded in
his story. The stew had been assembled
from peak-season ingredients he had
on hand, spices from his pantry, lean
stewing beef from the butchers and not
82
Clean Eating
SEPTEMBER 2014
much else. Not a word was written in

recipe format. I felt I had stumbled onto
something, a treasure, which didnt read
like the usual recipe with a long list of
intimidating, hard-to-find ingredients,
but a story being told of how to create
food that fed both the body and soul.
I immediately cobbled together my
own ingredients with wine in hand (this
was an occasion after all) and I began
to repeat Gzowskis food story. In the
process, I realized that what I appreciated about this way of cooking was the
nonintimidation factor. It was as if the
author were telling me a bedtime tale in
a soothing, nonconfrontational manner,

about the creation of food. The tale was
woven from ingredients and the happy
ending was the meal. It made the entire
process so much more enjoyable. And it
inspired me to tell my own story using
ingredients I had found, purchased or
grown. I held firmly to my belief that
what would result would indeed be
palatable, a story of its own making.
(See my recipe In a Canadian Stew
from the The Eat-Clean Diet Cookbook
[Ballantine Books, 2007].)
Thus, I began a lifelong search for
the simplest cooking stories possible.
TOSCA RENO PHOTO BY PAUL BUCETA, HAIR & MAKEUP BY VALERIA NOVA, HERB PHOTO LILIGRAPHIE@SHUTTERSTOCK.COM, SAUCE PHOTO MELICA@SHUTTERSTOCK.COM
TOSCA DARES YOU

TO CREATE YOUR OWN
RECIPE USING WHATS
FRESH, SEASONAL
AND ON HAND. DONT
WORRY TOO MUCH
ABOUT THE OUTCOME;
ITS ALL PART OF THE
ADVENTURE.
One popped up recently featuring but

two ingredients chocolate-covered
strawberries. If your berries come from
a farmers market at the height of their
season and you give each a light bath in
melted, organic dark chocolate, youll
have a dessert so delicious and simple
it can hardly be trumped. That dessert
will soon be featured at my daughters
wedding shower along with a glass
of prosecco.
If it is herbs you find overcrowding your vegetable patch and garden
walkways, pluck them in the early
morning and submerge them, after a
vigorous rinse, in either white vinegar
or a feisty olive oil. Set these in a warm
kitchen window and let the warmth
of the autumn sun work its magic as
aromatic flavors are released into the liquid. Other dishes perfected by their lack
of ingredients include lemon chicken,
which benefits from fresh lemon slices
and a dusting of salt and pepper before
an ambrosial baking in the oven, or
fillets of local, wild whitefish plucked
from a local pond, dressed in generous
color creating a picturesque salad

that includes ingredients as unique as
edible flowers and pomegranate vinegar
dressing. There is no right or wrong
here. There is only a welcome bowl,
your clever hands and the bounty of
your pantry and refrigerator no
recipe required.
Perhaps it is laziness on my part
that has led me to this simple way of
cooking, but I remind myself that such
effortless food preparation was at play
long before the existence of the Food
Network or celebrity chef kitchens
kitted out with everything shiny and
IF IT IS HERBS YOU FIND OVERCROWDING YOUR

VEGETABLE PATCH AND GARDEN WALKWAYS, PLUCK
THEM IN THE EARLY MORNING AND SUBMERGE
THEM, AFTER A VIGOROUS RINSE, IN EITHER WHITE
VINEGAR OR A FEISTY OLIVE OIL.
lashings of late harvest herbs, including
rosemary, thyme, sage, tarragon and
dill, and cooked quickly in a hot oven or
pan. Overdoing these foods never makes
them better.
I never make a salad the same way
from one day to the next, no matter
what the season. I take what is available
either in my garden or at the farmers
market and get crazy with texture and
fancy. Rummaging about in forest and

field brought together what was at hand
and yielded a meal without the benefit
of Google or Bobby Flay. It was still a
meal, offering nutrients, sustenance and
another day of survival. Even today,
I can go out on my property and find
mushrooms, wild leeks, garlic and
edible greens in enough quantities to
make a meal.
When nutritional therapy practitioner Tosca Reno was raising five children under one
roof she still 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.
I revel in cooking free from a recipe and making it up as I go. Its like that
when I head to my garden or even my
favorite local farm, which is still possible
in the glorious autumn sunshine. I never
know what will be available, and having
no control over that, I let Mother Nature
decide what will end up on my dinner
table. It takes the guesswork out of meal
prep and it also helps to keep costs down
while showcasing readily available foods
at their peak.
As summer fades into fall, why
not write your own food story? Let
your creative kitchen flair loose in the
language of ingredients both familiar
and unfamiliar and whip up something
totally new and totally you.
NO-COOK SUNSHINE
TOMATO SAUCE
Give several summer ripe tomatoes a light
rinse. Chop coarsely and dump into a large
Mason jar. Mash a few garlic cloves and add
to the jar. If you have shallots, give them a fine
chop and add to the jar. Douse everything
with a cup of olive oil and a shot of vinegar,
or whatever youve got handy. If you dont
have vinegar, use a lemon or lime. The better the quality, the better the flavor. Add a
teaspoon of unrefined sea salt and a grating
of fresh black pepper. If you have fresh basil
and oregano, toss those in too. Put the lid
on and place the jar in a hot, sunny window.
Let stand, soaking up the heat of the sun for
4 hours. Serve with bread or as a light, raw
sauce for pasta. If not consuming right away,
refrigerate for up to 1 week.
Find more recipes at toscareno.com
SEPTEMBER 2014
Clean Eating
83
be inspired // gear & gadgets
PERFECT PEELER
The Kuhn Rikon Garlic Peelers
eliminate unsavory odors
while allowing you to peel
garlic cloves faster. To peel,
just place a clove inside the
silicone roller, then roll on
your cutting board.
$4 to $8, surlatable.com
Cool
tools
UNDER $25
2-IN-1
Joseph Joseph Slice and Sharpen Cutting
Board integrates a built-in ceramic knife
sharpener and a chopping board. The
boards nonslip edges ensure safety when
in use while the knife sharpener guarantees
your knives are always in top form.
$18, josephjoseph.com
Time-saving kitchen gear at a fraction of the cost.

BY LAURA SCHOBER
NUT CHOPPER
COPPER CUTLERY
With its vintage nut grinding mechanism, the RSVP Endurance Vintage Nut Chopper conveniently chops nuts into
small pieces for use in muffins, quick breads, salads, spreads
and more. The glass jar is dishwasher-safe and features markings up to 1-cup to measure the amount of nuts needed.
$16, chefscatalog.com
Jazz up your cutlery with the

eye-catching CB2 Shiny
Copper Placesetting Set of
3. This sophisticated set is sure
to add a touch of class to any
dinner table. $25, cb2.com
VEGGIE CLEANER
WHAT A HOOT!
Liven up your kitchen space with the mesmerizing Owl Trio Tray. This budget-friendly tray easily
transfers plates and drinks from counter to table
and makes a fun addition to any household.
$25, pier1.com
84
Clean Eating
SEPTEMBER 2014
Featuring a flexible three-sectioned brush and stiff bristles,

the Cuisipro Flexible Vegetable
Brush cleans vegetables of all
shapes and sizes, from carrots
to potatoes. It thoroughly
scrubs and cleans off dirt and
blemishes, and even bends to
accommodate different sizes
and shapes of veggies.
$5, amazon.com
EASY CUTTER
Quarter grapes, grape
tomatoes and pitted olives
in one easy motion with the
OXO Good Grips Grape and
Tomato Cutter. Serrated
stainless steel blades and a
curved finger rest make this
tool comfortable and quick
to use, resulting in perfectly
sliced produce for salads,
salsas, garnishes and more.
$10, oxo.com
COOKS
COMPANION
From casseroles to
mac n cheese, Home
Essentials Double the
Decadence Mini Bakeware Set is great for
many types of recipes,
and is suitable for the
oven, dishwasher and
microwave. These 5 x
5-inch ceramic dishes
also make a great host
or housewarming gift.
$18, modcloth.com
LEAVES OF FALL
Crate and Barrels Fall
Foliage Dishtowel imparts
some colorful falltime
cheer to your kitchen. Its
absorbent, white cotton
also cleans up spills and
dries dishes in a snap.
$6, crateandbarrel.com
SUSTAINABLE SHEET
A reusable, nonstick and healthy alternative to aluminum
foil, parchment and wax paper, the COOKINA Cuisine
Reusable Cooking Sheet is made with a nontoxic plastic
polymer. This PFOA-free cooking sheet can accommodate
oil- and fat-free cooking, plus it eliminates mess since the
sheet simply comes off the baking tray or pan.
$13, cookina.co
Editors
Choice
COOK LIKE NONNA
Make delicious ravioli with
the cheesy, saucy and herby
fillings of your choice with
the Norpro Jumbo Ravioli
Maker with Press. The kit can
accommodate up to 10 ravioli
at a time, and is a cinch to use
for cooks of all levels.
$25, amazon.com
COMFORT CHOPPER
The T-fal Food Choppers rotating stainless steel blades
work quickly to make food prep a breeze. Featuring a
lock-down plunger for storage purposes, the Chopper
is a workhorse when its in action, allowing you to chop
fruits, veggies, herbs and nuts with ease.
$15, walmart.com
SEPTEMBER 2014
Clean Eating
85
THE SUPERFOODS FOR

SUPER HEALTH ISSUE
eat smart // try this... with that
Next Issue Mix 'n' Match Meals

Hits newsstands September 30, 2014
Clean Eating
approved flours
and meals for
fall baking!
SCRUMPTIOUS BRUNCH :
536
Calories
KITCHEN
CONFIDENTIAL
How to buy, store
and prep jicama.
MENU 2
Jambalaya-Inspired Quiche with Spelt Crust, p. 70

Cheese Blintzes, p. 81
PARTY POPPERS:
197
Calories
CULINARY TOOLS
Kitchen tools for your superfoods lifestyle.
MENU 3
Coconut Tofu Dippers with Mango Curry Sauce, p. 54

Salted Caramel Pecan Cookies, p. 90
Apple Cheddar Chicken Quesadillas with Pumpkin Dip, p. 62
FRESH N FILLING :
416
Calories
The 20 top-rated superfoods

of the moment selected by
Clean Eatings panel of nutrition
experts, plus a recipe for each!
MENU 4
TOP-RATED
SUPERFOODS
Grilled Asparagus Salad with Feta Hazelnut Crumble, p. 24

Biryani-Style Chicken Kamut, p. 71
BIG BREAKIE TO GO:
507
Calories
Quinoa Crunch Yogurt Parfaits, p. 53

Sweet Potato Breakfast Burritos, p. 50
86
Clean Eating
SEPTEMBER 2014
(when
shared
with 3
loved
ones)
FLOURS PHOTO S_PHOTO/SHUTTERSTOCK.COM, JICAMA PHOTO JIANG HONGYAN/SHUTTERSTOCK.COM, CULINARY TOOLS ICONS HEIN NOUWENS/SHUTTERSTOCK.COM, BEETS PHOTO SVETIANA FOOTE/SHUTTERSTOCK.COM
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cleaneatingmag.com
eat smart // ask the doc
Find out how to get your kids to eat healthier,

plus the lowdown on intermittent fasting.
BY JONNY BOWDEN, PhD, CNS
How can I get my kids to eat better?

If you dont have the perfect answer to that question, dont feel bad. Just
about everyone in the world is trying to figure that one out. A recent
study published in The American Journal of Clinical Nutrition may help.
Researchers looked at something very basic to healthier eating portion
control and found that the amounts parents served themselves were significantly associated with the amounts they served to their children; and that the
amounts they served to their children strongly predicted the amounts their
kids consumed. In some cases, this resulted in children consuming adult-sized
portions. Thats a huge finding, one that confirms that what parents do at
home has a big impact on what their kids do away from home, at least with
this important aspect of eating (and hopefully with other things as well!).
My own feeling is that kids will mimic what their parents do. If you
want your kid to eat nuts and apples instead of Doritos, get the Doritos out
of the house, stock up on nuts and apples, and
eat them yourself and often. Your kids may
complain at first, but eventually
theyll eat whats
around, especially if they
see you doing
the same.
Ive been hearing

about intermittent
fasting. Whats it about?
Lets get the fasting and weightloss issue out of the way first.
"Fasting" refers to an extended period
of time in which you consume no
food, typically for 3 to 7 days, while
"intermittent" fasting refers to not
eating, or eating less, for much shorter
periods typically 8 to 24 hours. Unsupervised fasting is a terrible strategy
for weight loss. (I say unsupervised
for special medical or spiritual cases,
where a fast supervised by a health
88
Clean Eating
SEPTEMBER 2014
professional is in order.) The majority of people doing fasts and cleanses

are doing them for the wrong reason:
weight loss.
Even though you may lose weight
quickly, its temporary. Fasting can
induce metabolic changes and hormonal dysregulation that can make
losing body fat more difficult.
Weight loss aside, there may be
some real benefits for intermittent
fasting, especially in the form of "alternate-day fasting." Researchers at
the University of California, Berkeley,
fasted mice on a reduced-calorie diet
(25% of their usual dietary intake) on
alternate days, but allowed them to

eat whatever they wanted on non-fast
("feast") days. We found that fasting
can reduce cell proliferation rates in
skin and breast, said lead researcher
Krista Varady. Thats equivalent to
a decrease in both breast and skin
cancer risk.
Varadys mice studies have been
followed up with nearly 20 human
trials, and the results have been impressive. On "fast" days, participants
ate up to 500 calories and on "feast"
days they ate whatever and however
much they wanted. Alternate-day
fasting appears to lower measures
of cardiovascular risk and help with
weight loss, regardless of whether
one's regular diet is high or low fat.
Importantly, research has shown that
dietary compliance with the program
is high (86% in one study). And the
consistently promising results seem to
be amplified when you throw exercise
into the mix one study showed that
while either alternate-day fasting or
exercise reduced body weight and
had favorable effects on cholesterol,
subjects who did both had superior
results when compared to the subjects
who only exercised or only fasted.
Weve known for a while that
eating less calories can produce a
bunch of health benefits, largely by
turning on a group of genes (known
as the SIRT genes), which are involved
with longevity, and also by producing
less metabolic wear and tear. I suspect
that intermittent fasting in one
form or another is going to
turn out to have a lot of advocates.
But its still a little too early to recommend it without reservation. Well
keep you posted!
CHILD PHOTO SERHIY KOBYAKOV/SHUTTERSTOCK.COM
Go Ahead, Ask
Me Anything!
eat smart // recipe index
Your CE
Recipe Guide
Scrumptious, budgetfriendly meals the whole

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

50
53
70
78
81
Sweet Potato Breakfast Burritos

Quinoa Crunch Yogurt Parfaits
Jambalaya-Inspired Quiche
SANDWICHES
47
62
63
WITH SPELT CRUST
Peanut Butter Maple Banana Muffins

Cheese Blintzes
Pork, Corn & White Bean Sloppy Joes

Apple-Cheddar Chicken Quesadillas WITH
PUMPKIN DIP
Crispy Fish Sandwiches WITH RANCH SAUCE
PG FISH & SEAFOOD
41
Jerk Cod
WITH PEACH SALSA & COCONUT BROWN RICE
GRAINS & VEGETABLES

24
28
45
50
PHOTOGRAPHY BY GIBSON & SMITH, FOOD STYLING BY MARIANNE WREN
54
60
71
78
POULTRY
Grilled Asparagus Salad

WITH FETA HAZELNUT CRUMBLE
WITH COCONUT LIME DRESSING
Chickpea Fritters
WITH ARUGULA SALAD & GRILLED WATERMELON
* Crunchy Thai Black Rice Salad
42
45
28
47
50

WITH MANGO CURRY SAUCE
Tex-Mex Quinoa Bake

Butternut Squash & Barley Risotto Balls
Indian Red Lentils
WITH RICE & HARD-BOILED EGGS
53
61
83
Grilled Asparagus Salad
WITH HERBED FARRO
Millet-Stuffed Turkey Breast

Biryani-Style Chicken Kamut
Lemon Rosemary Roasted Chicken
WITH SAVORY ACORN SQUASH MASH
GINGER LIME AIOLI & CUCUMBER SALAD
BEEF & PORK
46
46
WITH COCONUT LIME DRESSING
69
WITH GARLIC PITA
Olive RelishTopped Steak Over Corn

Basil Saut
Mini Meatloaves WITH ROASTED RED PEPPER
GLAZE & CHILE LIME POTATOES
Amaranth Polenta WITH BRAISED BEEF
SMOOTHIES
* Crunchy Thai Black Rice Salad

WITH PEANUT GINGER DRESSING
Chunky Chickpea Salad Romaine Boats

Creamy Stove Top Mac 'n Cheese
No-Cook Sunshine Tomato Sauce
Lime Pomegranate Chicken Breasts
Chipotle Chicken Burgers
WITH FETA HAZELNUT CRUMBLE
Thai Rice Noodle Salad
BUTTER SAUCE
* Chicken Fried Rice WITH MIXED VEGETABLES
68
71
79
79
Chicken Paillards WITH PORCINI, RED WINE &
Chicken & Red Apple Curry
WITH PEANUT GINGER DRESSING
Cool Minted Pea Soup & Citrus Shrimp
46
PASTAS, SOUPS, SALADS & SAUCES

24
38
Thai Rice Noodle Salad
54
PB & J Freezer Smoothie Packs
DESSERTS
31
62
90
Apple Pie WITH PECAN OAT TOPPING

Avocado & Banana Chocolate Pudding
Salted Caramel Pecan Cookies
*Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari.

All of these ingredients are available in gluten-free and regular varieties.
SEPTEMBER 2014
Clean Eating
89
sweet tooth
Chewy Salted
Glute
n
F re e
Caramel Cookies
Almond, coconut and pecan flours combine to create a moist

cookie base while homemade salted caramel and candied
pecans top it off for an indulgent (gluten-free!) treat.
BY KARLA KLEIN, PHOTOGRAPHY BY LAURA WRIGHT
Salted Caramel
Pecan Cookies
1 tbsp coconut flour
MAKES 14 TO 16 COOKIES. HANDS-ON TIME:

40 MINUTES. TOTAL TIME: 50 MINUTES.
2 tbsp raw honey
INGREDIENTS:
tsp baking soda

cup coconut oil, melted
INSTRUCTIONS:
CANDIED PECANS
2 tbsp Sucanat
cup raw unsalted pecans
CARAMEL SAUCE
cup coconut milk
cup Sucanat
tsp sea salt
DOUGH
2 cups almond flour/meal
cup pecan flour/meal (NOTE: Make pecan
flour yourself by grinding pecans in a nut
grinder or in a small food processor.)
ONE: Preheat oven to 375F. Prepare candied

pecans: In a small saucepan on medium,
heat maple syrup and 2 tbsp Sucanat. Heat,
stirring constantly, until mixture begins to
boil and Sucanat dissolves, about 1 minute.
Remove from heat and immediately add
pecans. Stir until fully coated.Spread pecans
evenly on a large parchment-lined baking
sheet and set aside to cool, about 5 minutes.
TWO: Prepare caramel sauce: In a small
saucepan on medium, combine coconut milk
and cup Sucanat and bring to a simmer,
stirring constantly. Once mixture begins
to boil, add 1 tsp vanilla and salt, stirring
constantly. Cook caramel until thickened and
red-brown in color, 4 to 5 minutes. Remove
from heat, pour into a glass bowl and set
aside to cool for at least 5 minutes.
THREE: Prepare dough: In a medium bowl,

combine almond, pecan and coconut flours
and baking soda until well blended. In a
small bowl, whisk together oil, honey and
2 tsp vanilla. Pour wet ingredients into dry
ingredients and blend using a fork until
dough forms. Add cup caramel sauce to
dough and mix until well blended.
FOUR: Drop 1 tbsp of dough at a time onto a
large parchment-lined baking sheet, leaving
about 2 inches apart.Using a spoon, top each
cookie with a dab of remaining caramel sauce
and place 1 candied pecan on each cookie.
Bake for 7 to 9 minutes. Remove from oven
and set aside to cool on sheet.
NUTRIENTS PER SERVING (1 COOKIE):
CALORIES: 242, TOTAL FAT: 17.5 g, SAT. FAT: 6 g, MONOUNSATURATED FAT: 7.5 g, POLYUNSATURATED FAT: 3 g,
NOTE: Recipe
yields extra
candied pecans.
Use them in
salads, on
baked goods,
over yogurt or
as a snack eaten
out of hand.
90
Clean Eating
SEPTEMBER 2014
I.AM.YOU.
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Out of our passion for ginger we revived a unique ginger ale brewing process that predates
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herbs. Our Ginger Brews have won numerous gourmet awards and are the #1 selling soft drinks
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Also try a bite of our crystallized ginger candy (regular and chocolate covered) or ginger chews
made from diced baby ginger root and sweetened with raw cane sugar, nothing else!

Clean Eating 2014-09

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THE BUDGET ISSUE

SPECIAL SUPER SAVINGS SECTION

Improving your life one meal at a time.

A Perfect Snack for any Pocket

The nest nuts, seeds, and

go anywhere with ease.

Special SUPER SAVINGS Section

THAI RICE NOODLE SALAD PHOTO BY NATALIE PERRY

TAKE IT TO GO From romaine boats to Thai black

KID-APPROVED EATS Satisfy your picky

POWER GRAINS From amaranth to Kamut,

YOUR 14-DAY ENERGIZING CLEAN EATING

little eaters with these tried-and-tested, lickthe-plate meals. By Julie O'Hara

ancient grains are back and better than ever in

with our 2-week Meal Plan that will give fresh

Thai Rice Noodle

GEAR & GADGETS

Slash your grocery bill

Kitchen tools and gadgets

Create endless menus

Meals for the kids that

nutrition news you

Prep these dishes in

ASK THE DOC

best nontoxic food

Raw, Pure and Unltered

Clean Eating Fans Have Spoken

What is Clean Eating?

Choose organic whenever possible.

Little Sarah @theSarawithanH

Chipotle black bean

Corn and oysters."

Drink at least two liters of water a day

Avoid processed and refined foods

Consume healthy fats (essential fatty acids,

Shop with a conscience.

3-Cheese Stuffed Shells

Portable Vietnamese Chicken

Make it a family affair. Food is a social

I like to make black bean and corn salsa."

Lose Weight Without

Heres How It Works

For more details on the four phases of the Almased

clean eating // editor's letter

products. The jury is still out on exactly

smoothies and snacks (p. 48), and kids'

No matter how busy you are

VINTAGE GRAINS ARE BACK

PROBIOTICS FOR BEAUTY

What I learned from this issue

A warm-your-heart homemade soup :)

In a food processor, add celery, onion and

2014 Domino Foods, Inc.

Domino and C&H Organic Blue Agave Nectars

1/2 cup fresh basil

Cut cream cheese into 1/2 cubes and place in

For more information,visit

advisory board // clean eating

Meet Our Experts

I just bought my first cast iron skillet. Whats the best

By day, Clean Eatings Bianca DiPietro

Clean Eating's Resident Foodie,

FOOD & LIFESTYLE

tiffani bachus and