8/17/2019 Clean Eating - February 2014 USA.pdf
1/100
8/17/2019 Clean Eating - February 2014 USA.pdf
2/100
Bragg Products Avai lable Health Dept s. & Stores Nationwid e
Whatever the recipe...BRAGG makes it healthierSince 1912, Bragg has been a leader in making vegetarian fooproducts enjoyed by millions worldwide. Bragg’s all natural vegetariafood products contain no dairy, no eggs and are made with only thhighest quality ingredients, ideal to include in your vegetarian recipe
Bragg 6 Delicious Apple Cider Vinegar Drinks ..
%UDJJ 2UJDQLF 5DZ 8Q¿OWHUHG $SSOH &LGHU 9LQHJDU
. Bragg Liquid Aminos - All Purpose Seasoning
. Bragg Organic Extra Virgin First Cold Pressed Olive
. Bragg Sprinkle (2 Herbs & Spices) Seasoning
. Bragg Sea Kelp Delight Seasoning
.
Bragg Ginger & Sesame & Vinaigrette Dressin
Bragg Nutritional Yeast Seasoning
.
You are what you Eat, Drink,Breathe, Think, Say & Do.
– Patricia Bragg Health Crusader
Visit bragg.com
Patricia Bragg, ND, PhD.Pioneer Health Crusader Health Educator, Author
BRAGGTaste You Love -
Nutrition You Nee
Bragg Hawaiian & Braggberry Salad Dressing.
You Will Love Bragg Healthy Vegetarian Foods:
STIR FRYS & VEGGIES
SOUPS
P O TA T O
R E C I P E S
SA LA D
S
Shaker Top
Shaker TopShaker Top
Spray
Top
GIVES
TWO 8oz.
SERVINGS
®
NamedBEST by
Bon Appétit & WholeFoods
Magazines
Paul C. Bragg, ND, PhD.Originator Health StoresLife Extension Specialist
8/17/2019 Clean Eating - February 2014 USA.pdf
3/100
On our January/February 2014 cover
we feature a Chicken, Butternut
Squash & Sage Penne, p. 46.
Photography by Gibson & Smith,
Food styling by Marianne Wren
Clean Eating JANUARY/FEBRUARY 2014
P. 40
P. 36
P. 48
IN EVERY ISSUE / What’s Fresh: 6 / Editor’s Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / Recipe Index: 97
features
40 GUILTFREE PASTAS You’re sure to find some-thing to love among these elegant, sumptuouspastas that are accented by fresh produce andlow-calorie, homemade sauces. By Julie O'Hara
48 SLIMMING LUNCHES & SNACKS Designed tosuit your busy lifestyle, our quick and deliciousmidday meals and snacks offer a medley ofhealth benefits. By Julie O’Hara
60 ENERGYBOOSTING GRANOLAS Made withwholesome ingredients such as rolled oats,
nuts, seeds and dried fruits, our four crisp andcrunchy granola recipes are sure to satisfy yourbreakfast or snack-time cravings. By Olivia Simpson
62 FLEXIBLE MEALS Please both meat-loversand vegetarians alike with these adaptable,mouthwatering meals that offer somethingfor everyone. By Ivy Manning
70 GROCERY BAG Create a week’s worth offamily-friendly meals for under $50. By Lisa Howard
75 YOUR TWOWEEK CLEAN EATING MEALPLAN Make a New Year’s commitment to eatclean with our invigorating, nutrition-filledmeal plan that will keep you trim, satiated andfull of energy. By Elizabeth Brown
contents
G R A N O L A S P H O T O B Y G I B S O N & S M I T
H , F
O O D S T Y L I N G B Y M A R I A N N E W R E N
Nutrient-packed granolas p. 60
ESSENTIALMEAL PLANTWO WEEKS OF
CLEAN MEALS
+ CLIP-OUTGROCERY LISTS
P. 75
You r
P. 97
P. 62
Tr o p i c a l G r a n
o l a
L e m o n
& Gi n g e r G r a
C up O ' J o e G r
a n o l a
P e a nut B u t t e
r &S t r a w b e r r y " Ja m " G
r a n o l
a
P. 60
P. 30
P. 97
P. 75
8/17/2019 Clean Eating - February 2014 USA.pdf
4/100
eat smart
15 BITS ’N’ BITES Food, healthand nutrition news you
can use.
36 CLASSICS, ONLY CLEANERElevate the classic tuna melt
to clean-eating status with
a few quick and easy tweaks.
38 COMPLEMENTS The sevenhealth secrets of seafood you'll
be surprised to learn.
94 ASK THE DOC Learn moreabout flaxseed and find out
whether or not you’re getting
enough omega-3s with sound
advice from CE’s resident
health expert.
96 TRY THIS… WITH THATCreate endless menus withCE’s essential pairing guide.
how to 30 KITCHEN CONFIDENTIAL
Baking quick bread has never
been more easy – or fun –
with our step-by-step guide,
complete with five flavorful
twists.
34 KITCHEN TOOLSFrom blending to chopping,
immersion blenders can
perform a variety of kitchen
tasks, and we have our top
picks for the best ones on
the market.
travel well 83 CHEZ CHEF A passion for
“hyper-local,” seasonal food
rides high at Studio City’s
Girasol Restaurant, where
Executive Chef CJ Jacobson’smenu showcases the unique
tastes and flavors of foraged
wild foods.
88 GLOBAL GOURMETThe ramen bowl is given
a clean, slurp-worthy
makeover that pares
down the sodium without
compromising taste.
be inspired
26 COOKING WITHChef and television
personality Fabio Viviani
divulges his tips and tricks
for creating memorable
Italian- and Mediterranean-
inspired meals.
92 GEAR & GADGETSThe newest tools andgizmos to enhance
your culinary prowess.
98 SWEET TOOTH We’veshaved off the extra fat and
calories in these indulgent
Caramel Mini Cheesecakes
so you can enjoy every
spoonful without worry.
weight loss 90 KICK IT UP A NOTCH
Tosca Reno shares her
secrets to achieving the
perfect meatballs along
with her shopping sugges-
tions for finding the
cleanest recipe ingredients.
ntents
Healthy lunches you cantake anywhere.48
A tuna melt oozingwith fresh ingredientsand plenty of f lavor.
37
Serve thesemouthwateringmeals with orwithout the meat!
62
92Fun and funkykitchen tools,most for lessthan $30.
8/17/2019 Clean Eating - February 2014 USA.pdf
5/100
® , © 2 0 1 3 - 2 0 1 4 E a s t W e s t T e a C o m p a n y , L L C
yogiproducts.com
The same things that make
Yogi teas delicious, make them work. Over 100 herbs and
botanicals help support things like energy, clarity, awareness
and general feel-goodness. In the natural food or tea aisle.
®
8/17/2019 Clean Eating - February 2014 USA.pdf
6/100
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; it’s a lifestyle approach to food
and its preparation, leading to an improved
life – one meal at a time.
Eat five to six times a day – three meals and
two to three small snacks. Include a lean
protein, plenty of fresh fruit and vegetables,
and a complex carbohydrate with each meal.
This keeps your body energized and burning
calories efficiently all day long.
Choose organic whenever possible. If your budget limits you, make meat,
eggs, dairy and the Dirty Dozen (ewg.org/
foodnews) your organic priorities.
Drink at least two liters of water a day –
preferably from a reusable canteen, not plastic;
we’re friends of the environment here! Limit
your alcohol intake to one glass of antioxidant-
rich red wine a day.Get label savvy. Clean foods contain short
ingredient lists. Any product with a long
ingredient list is human-made and not
considered clean.
Avoid processed and refined foodssuch as white flour, sugar, bread and pasta.
Enjoy complex carbs such as whole
grains instead.
Know thy enemies. Steer clear of anything
high in saturated and trans fats, anything
fried or anything high in sugar.
Consume healthy fats (essential fatty acids,
or EFAs) every day.
Learn about portion sizes and work toward
eating within them.
Reduce your carbon footprint. Eat produce
that is seasonal and local. It is less taxing on
your wallet and our environment.
Shop with a conscience.Consume humanely raised and local meats.
Slow down and savor. Never rush through
a meal. Food tastes best when savored.
Enjoy every bite.
Take it to go. Pack a cooler for work or
outings so you always have clean eats
on the go.
Make it a family affair. Food is a social
glue that should be shared with loved
ones. Improve the quality of your family’s
life along with your own. O R A N G E C H I C K E N S T I R F R Y P H O T O B
Y M A Y A V I S N Y E I S T R A W B E R R Y C O C O N U T C R I S P P H O T O B Y Y V O N N E D U I V E N V O O R D E N
B U T T E R N U T S Q U A S H E N C H I L A D A S P H O T O B Y M A Y A V I S N Y E I C A L E N D A R I M A G E Y U R L I C K / S H U T T E R S T O C K C O
M
Followus on:
Clean Eating Fans Have Spoken
“Completely cut out fast and processed
foods. Also, to get my 2-year-old to eat
healthier.” – Janae Green
“To continuehealthy eating,move more, getoff diabetes medi-cine, be happy!"– Charlene Wilson Lee
“To learn how to run. Eat clean and most
of all… beat lupus.” – Felicia Wright
We ask,you answer!
cleaneatingmag.com
Clean Eating
6 Clean Eating JANUARY/FEBRUARY 2014
Butternut Squash Enchiladas
What’s your New Year’sresolution?
cleaneatingmag.comwhat’s fresh at
Orange Chicken Stir-Fry with
Spicy Chickpeas & Crispy Garlic
Strawberry
Coconut Crisp
“To try andlive in thepresent andnot in the past.”– Sue Ebzery
“Remain a strong,healthy ex-smoker.Be kinder, expandmy social network.Let go of pastresentments.– Doris Chantal Collier
“Eat 100%whole foodsand train fora marathon.”– Lauren Cook
8/17/2019 Clean Eating - February 2014 USA.pdf
7/100
© 2 0 1 4 D o m i n o F o o d s ,
I n c .
Real WayS weet!
the
to doTM
dominosugar.com/light | chsugar.com/light
Get your resolutions off to
a LIGHT start!
Bake favorite recipes with fewercalories and carbohydrates.
Try packets for easy Sprinklingor to Stir into beverages.
Enjoy a delicious sweet taste and
no artificial ingredients fromthe makers of Domino® Sugarand C&H® Sugar.
8/17/2019 Clean Eating - February 2014 USA.pdf
8/1008 Clean Eating JANUARY/FEBRUARY 2014
clean eating // editor's letter
Clean Routine!A few months back, I got married. Not unlikemost brides, I was in complete and utter overdriveleading up to the big day.
I was working a couple of different jobs plus a steady freelance gig, squeez-
ing in workouts at the gym every chance I got, spending more time in malls
than I’d ever like to again – and in my spare time I’d rush home to plan the
wedding. I did all of this while eating as clean as humanly possible to look
my best in the dress. It was complete self-inflicted chaos, and not surprising-
ly, I got quite sick just days before my destination wedding. It didn’t ruin
the day, but I vowed to take it easy when I got home and take a little hiatus from such
a stringent diet to let myself indulge a bit.Well, let me tell you, the pendulum certainly swung in the other direction – and it stayed
there for longer than I’d planned. I began to really enjoy my relaxing nights on the couch,
and sleep – sleep! – it was as though I couldn’t get enough. I wondered if I’d ever get my butt
back in the gym. And, if lack of activity weren't enough, in crept the habit of eating out (and
ordering in) more frequently than I care to admit. What started out as a treat quickly morphed
into a lazy go-to.
Luckily, my lack of energy (and guilt) finally caught up to me. One morning leading up to
the holidays, I bounced out of bed with a refreshing desire to cook a giant batch of clean eats,
roast up the veggies in my fridge and make power balls for healthy workweek snacks. I was
ready to get back to my old busy-bee self and knew that nutritious, energy-boosting meals
would lead the charge. In doing so, I remembered what truly energizes me: Preparing clean
meals makes me feel productive. Productivity makes me feel purposeful and fulfilled. Eatingnutritious, balanced, whole foods elevates mood and immunity, keeps the noggin' alert and
the body energized so I can keep on producing! I love my clean routine!
I'm not saying that the occasional break from hyper-productivity isn't essential, but I now
know firsthand how slippery the slope from “break” to “rut” can be. Hitting the reset button
with some carefully thought-out Clean Eating meals is the best way to reenergize and revitalize
your health, and this issue is a fantastic place to start! (See page 75 for a structured meal plan
or page 97 to pick and choose.)
From our kitchens to yours, the entire Clean Eating team wishes you an inspired and
motivated 2014 bursting with energy and good health! Happy New Year!
Alicia RewegaEditor-in-Chief
Visit us online at cleaneatingmag.com
or tweet me your thoughts @aliciarewega
Start Your
8/17/2019 Clean Eating - February 2014 USA.pdf
9/100
8/17/2019 Clean Eating - February 2014 USA.pdf
10/100
F A B I O V I V I A N I P H O T O C O U R T E S Y O F S I E N A T A V E R N ,
I V Y M A N N I N G P H O T O B Y G R E G O R T O R R E N C E ,
J U L I E O ' H A R A P H
O T O B Y P A U L B U C E T A ,
T I F F A N I B A C H U S & E R I N M A C D O N A L D P H O T O B Y J A M E S P A T R I C K ,
J O A N N E L U S T E D P H O T O B Y P A U L B U C E T A ,
T O S C A R E N O P H O T O B Y P A U L B U C E T A ,
G E R E M Y C A P O N E P H O T O B Y D A N I
E L A B R A M S ,
J I L L S I L V E R M A N H O U G H P H O T O B Y K E V E N A .
S E A V E R ,
D I A N E M O R G A N P H O T O B Y J O H N V A L L S
Meet Our ExpertsQ: What are the top clean foods I should be including in my
diet for a long and healthy life? – Ben Adams, CHARLOTTE, NC
advisory board // clean eatingcontributors
jonny bowden PHD, CNS
Board-certified nutrition
specialist, motivational
speaker, author and expert
in the areas of weight loss,
nutrition and health.
Nutrition
Culinary
tiffani bachus
anderin macdonald Co-owners of the U Rock
Girl nutrition and training
program (URockGirl.com),
registered dietitians and
nutrition, fitness and
wellness experts.
tosca reno BSc, BEd, NTPMotivational speaker,
presenter and best-selling
author of several books,
including the The Eat- Clean
Diet® series.
jill silverman houghFood and wine writer, recipe
developer, culinary instruc-
tor, author of the 100 Perfect
Pairings series and co-author
of The Clean Plates Cookbook
(Running Press, 2012).
julie o’hara BAClean Eating's Resident Foodie,
food and travel writer and recipe
developer. Her work has been
featured in Shape, Vegetarian Times,
SELFand National Geographic Trav-
eler , among other magazines.
diane morganFood writer, culinary instructor,
restaurant consultant and award-
winning author of 17 cookbooks,
including her latest, ROOTS
(Chronicle Books, 2012).
geremy capone BAWellness Chef at ELLICSR Health,
Wellness and Cancer Survivor-
ship Centre. Capone and his
team manage the ELLICSR Kitch-
en program, a series of classes
and web resources on how to
prepare healthy, tasty and easy
meals using fresh ingredients.
joanne lusted
Clean Eating's Resident Chef,
Toronto-based culinary instruc-
tor and freelance writer. Lusted
regularly contributes to a variety
of television programs and publi-
cations, including Steven and
Chris and Canadian Living.
10 Clean Eating JANUARY/FEBRUARY 2014
A: Eating plenty of fruits and vegetables, along with a balanced diet, dailyexercise and healthy lifestyle choices, is key for preventing disease. Kale
is rich in vitamins A and C as well as vitamin K, a nutrient that supports
bone health and is necessary for healthy blood clotting. Additionally,
the carotenoids and flavonoids found in kale may help prevent some
types of cancers. Citrus fruits are also packed with vitamin C, an anti-
oxidant that helps prevent the buildup of disease-causing free radicals
in the body. Garlic may help lower cholesterol and
blood pressure, while the allicin compound found
in fresh garlic may help fight certain cancers. And,
the carotenoids in winter squash help fight illness
by supporting your immune system. Try roasting
delicata squash with a bit of olive oil and rosemary,or add some buttercup squash to your favorite soup.
fabio vivianiCHEF/TV PERSONALITY/RESTAURATEUR/COOKBOOK AUTHOR,VENTURA COUNTY, CA
When it comes to clean eating, Chef
Fabio Viviani says less is more. “If
you want to keep your body clean,
you have to get your hands dirty,”he says. Featured in “Cooking With”
(p. 26), Viviani shares his simple
yet flavorful approach to Italian and
Mediterranean cuisine as well as
his favorite clean recipes.
ivy manningCOOKBOOK
AUTHOR/FOOD
WRITER,
PORTLAND, OR
As the meat-
loving wife of a
vegetarian, Ivy
Manning is a
pro at making
flexible meals.
For “ModifiableMeals” (p. 62),
Manning created
five versatile
meals that can be
served two ways
to please both the
omnivores and
herbivores in your
household.
julie o'haraFREELANCE WRITER/
RECIPE DEVELOPER,
CHICAGO, IL
In "Pack It To Go!”
(p. 48), Julie
O’Hara says the
recipes she
created were
inspired by the
years she spent
preparingnutritious work
lunches for
herself. “I learned
that minimal
ingredients plus
easy prep adds up
to the most
successful lunch
idea,” she says.
Geremy Capone
8/17/2019 Clean Eating - February 2014 USA.pdf
11/100
8/17/2019 Clean Eating - February 2014 USA.pdf
12/100
LETTER OF THE MONTH
12 Clean Eating JANUARY/FEBRUARY 2014
clean eating // letters
We Hear You!
We Hear You
ONFACEBOOK
TASTYTACOSOMG! Made the Spicy
Shredded Beef Tacos (p. 57)
from the November/Decem-ber 2013 (thank God you are
back) issue. I’m drooling just
thinking about eating the left-
overs for dinner tomorrow.– Ann Maksymetz, Keswick, ON
"Getting my subscription today was like having a friend
who moved away come home again."
USE YOURSLOW COOKER
TO MAKE THESEMEATY, VEGGIEPACKED TACOS!
facebook.com/cleaneatingmag
My neighbors
must have thought
I was a crazy lady dancing
and screaming when
I opened my mailbox
yesterday! Thank you for
making my day!
– Brandie Campbell
I loved the
pickling recipes in
the November/December
2013 issue (p. 28). It’s nice to
know that I can do one
jar at a time. Thanks for
another great issue!
– Cathy O’Donnell Little
Had a fantasticsupper last night. Made
roasted chicken with simpleherbs and the Barley Risotto
(p. 35, January 2011) for aside. My boyfriend loved it!
It does take awhile tomake, but it wastotally worth it!
– Stella Chan
WELCOME HOMEGetting my subscription today was like
having a friend who moved away come
home again. Thank you Active Interest
Media for staying true to what previous
subscribers were used to. I have dog-
eared almost every page of this issue
because the recipes are so amazing.
– Andrea Slaughter, Coronado, CA
Totally happy to find Clean Eating
magazine in the mail today! I’m
definitely making the Sweet Potato
Pecan Pie (p. 46, November/December
2013) for Thanksgiving now.
– MaryLeigh Bishop, Delmont, PA
Tell us what you thought of this issue.Visit our Facebook page and leave your markon our wall – or tweet us @cleaneatingmag!
ORDER BACK ISSUESOF CLEAN EATING ATCLEANEATING.COM
BIRTHDAY SURPRISE Thank you so much for
publishing Clean Eating
again. This is my favorite
magazine and I look forward
to all the issues, especially
since I only eat clean,
unprocessed foods. You
made my birthday special...
yes, it was my birthday
when I received this issue!
– Carla Gregor, Alexandria, VA
8/17/2019 Clean Eating - February 2014 USA.pdf
13/100
Nothing tastes like the whole grain goodness of our oatmeal. With all thehealthy benefits, varieties and ease of prep, it's no wonder Bob's Red Mill oatmeal
won the 2009 Golden SpurtleTM World Porridge Making Championship.
P r o d u c t o f t h e U S A
For deliciously creative oatmeal recipe ideas, go to bobsredmill.com/oatmeal
8/17/2019 Clean Eating - February 2014 USA.pdf
14/100
Choose life. Lose fear. Discover strength.
Practice with Rolf online | yogavibes.com/yj
Get to know Rolf!
GET STARTED NOW! 15-DAY FREE TRIAL
stretch your limits with Rolf Gates
Yoga 4 Athletes on YogaVibes
y o g a o n l i n e a n y t i m e a n y w h e r e
Rolf’s an a vid surfer
co-founder o f the Yoga + Recovery
Conference, Esalen Institute, Big Sur, C A
aut hor of t he acclaimed book“ M e d i t a t i o n s f r o m t h e M a t ”
Former US Airborne Ranger
8/17/2019 Clean Eating - February 2014 USA.pdf
15/100 JANUARY/FEBRUARY 2014 Clean Eating15
Just a pinch – that’s all you need whencooking with the spice that’s quite literallyworth its weight in gold. Good thing, too,since saffron is one of the most expensive foodproducts in the world, commanding a price tagof around $20 for a standard 0.06-ounce bottle.Each one of the earthy, bitter spice threads areextracted from the small purple crocus flower,which produces just three threads per bloom– harvesters hand pluck 14,000 blooms just to
yield an ounce of saffron (hence the high pricetag!). The crimson-golden threads are prized fortheir brain-boosting power, as they have beenshown to help improve mood, fatigue and evendepression. Luckily, a little goes a long way inthe kitchen, so a standard bottle should last theaverage cook up to 6 months.
SUPERFOOD:
THE POWER
OF SAFFRON
MARKET NAMES: Safran, crocus sativus
SEASON: Harvested in October, though
available year-round
PICK IT: Opt for whole, deep red saffron threads
rather than ground saffron, as the ground variet-ies are often mixed with other spices; lighter-
colored threads are indicative of poor quality
STORE IT: Place in a sealed jar and keep in a
cool, dark place for up to 6 months.
PREP IT: Finely crush threads; for maximum
flavor, toast whole threads in a skillet until
fragrant before crushing, or soak crushed saf-
fron in a small amount of warm water for 10 to
15 minutes before adding saffron and soaking
liquid to your recipe
EAT IT: Traditionally stirred into risotto for
golden-hued risotto alla Milanese or stirred intoseafood stews, such as paella or bouillabaisse;
try it with roasted chicken and vegetables or in
sweet cakes and puddings
BENEFIT: Supports a healthy brain by helping
to ward off mood swings and fatigue; studies
show it can help relieve symptoms of depression S A F F R O N F L O W E R I M A G E B Y S H U
T T E R S T O C K . C
O M / G T S , S
A F F R O N I M A G E B Y S H U T T E R S T O C K . C
O M
/ M A D L E N
bits 'n' bites
8/17/2019 Clean Eating - February 2014 USA.pdf
16/10016 Clean Eating JANUARY/FEBRUARY 2014
bits 'n' bites // smart-use guide
CINNAMON PEARGRILLED CHEESE
SERVES 2. Spread 1 tbsp raw honey oneach of 2 slices whole-grain cinnamon-
raisin bread. Top each slice with 2 oz sliced
cheddar cheese, ½ large pear, thinly sliced,
and 1 tbsp chopped fresh cilantro. Top each
slice with an additional 2 oz sliced cheddar
cheese and 1 slice whole-grain cinnamon
raisin bread. Mist a medium nonstick skillet
with olive oil cooking spray and heat on
medium. Add 1 sandwich, then cover and
cook for 2 minutes. Flip and cook, covered,
until golden and cheese is melted, about
2 more minutes. Mist skillet with cooking
spray and repeat with remaining sandwich.Serve warm.
BENEFIT: Pears are very high in fiber,
packing 7 grams per fruit! Fiber is key for a
healthy digestive tract and has been shown
to play a role in lowering cholesterol.
CHEESY ZUCCHINIQUINOA SALAD
SERVES 4. In a large saucepan, melt 1 tbsporganic unsalted butter on medium. Add
½ sweet onion (such as Vidalia), minced,
and sauté for 4 minutes. Add 1 clove garlic,
minced, and sauté for 1 more minute. Add
1 cup dry quinoa and sauté for 2 minutes.
Stir in 1¼ cups water and bring to a boil.
Reduce heat to a simmer, cover and cook until
water absorbs and quinoa is tender, 15 to
20 minutes. In a steamer basket, steam 2 large
zucchini, cut into ¼-inch chunks, until tender;
add to quinoa with 1 cup jarred marinara
sauce, 8 oz shredded cheddar cheese and
¼ tsp each sea salt and fresh ground blackpepper. Cook until cheese melts. Serve warm.
BENEFIT: Quinoa is rich in the minerals
your body needs to function properly. Just
¾ cup of cooked quinoa provides nearly
45% of your daily value (DV) of manganese,
which supports a healthy brain, and 20% of
your DV of magnesium, which helps relax
blood vessels.
BALSAMIC SPINACHMAC 'N' CHEESE
SERVES 4. In a large saucepan, melt 1 tbsporganic unsalted butter on medium. Add
1 sweet onion (such as Vidalia), minced, and
sauté until translucent. Stir in 1 /3 cup whole-
wheat flour and sauté for 3 minutes. Stir in
3½ cups 1% milk and ¼ tsp each sea salt and
fresh ground black pepper. Bring to a boil,
then reduce heat to low and simmer, stirring,
until thickened, about 15 minutes. Stir in 1 cup
baby spinach, 1 tsp balsamic vinegar and
8 oz shredded cheddar cheese. Cook, stirring,
until cheese melts. Stir in 12 oz whole-grain
elbow macaroni, cooked. Top with 2 tbsp
grated Parmesan cheese (optional).
BENEFIT: Made from pressed grapes,
balsamic vinegar adds a touch of sweetness
to this mac ’n’ cheese. It’s also a good source
of the antioxidant quercetin, a plant pigment
that has anti-inflammatory properties.
LeftoverCheddar
Cheese
Y O U R
S MA R T U S E
G U I D E
Cheddar
Cheese Put those last few bits of tasty cheddar to work in thesequick and easy comfort dishes. BY AMIE VALPONE
8/17/2019 Clean Eating - February 2014 USA.pdf
17/100
8/17/2019 Clean Eating - February 2014 USA.pdf
18/100
Sinful no more, these Clean Eating–approveddark chocolates are made with the highest-quality ingredients and are sure to satisfy your sweet tooth! BY LAURA SCHOBER
FROM BEAN
TO BAR
• C l e
an Eat i n g m a g a z i n e
•
S E A L O F
A P P R O V A L
A
p p r o e d
18 Clean Eating JANUARY/FEBRUARY 2014
bits 'n' bites // supermarket guide
Madre Hibiscus70% Dark
Chocolate Bar The creamy, melt-in-your-mouth texture and tangy yet
fruity taste of Madre Hibiscus
70% Dark Chocolate is a
delightfully clean indulgence.
Ingredients in this subtly
floral-smelling chocolate
include organic bergamot oil,
organic fair-trade Dominican
cacao beans and Mexican
whole vanilla, which meld to-
gether to lend notes of sweet
and sour. Plus, both hibiscus
flower and the flavanols in
cacao beans are thought to
help lower blood pressure, so
besides its great taste, this bar
also boosts your health!
NUTRIENTS PER SERVING
43 g:
CALORIES: 258, TOTAL FAT : 18 g,
SAT. FAT : 11 g, CARBS: 20 g,
FIBER: 5 g, SUGARS: 10 g,
PROTEIN : 0 g, SODIUM: 9 mg,
CHOLESTEROL : 1 mg
Fresco 223 Dominican
Republic 72%Fresco 223 DominicanRepublic 72% is a treat to
be savored, thanks to its
palate-pleasing notes of
blackcurrant, caramel and
vanilla. Sourced from organic
cacao, this medium roast
72% cacao bar – like other
dark chocolate – is higher
in antioxidant flavanols
than the milk chocolate
variety. Boasting a smooth
texture and rich flavor, this
CE -approved bar is dairy-,
nut-, soy- and gluten-free,
making it a great choice for
those with food allergies or
sensitivities.
NUTRIENTS PER SERVING
45 g:
CALORIES: 248, TOTAL FAT : 16 g,
SAT. FAT : 10 g, CARBS: 21 g,
FIBER: 0 g, SUGARS: 14 g,
PROTEIN : 5 g, SODIUM: 0 mg,
CHOLESTEROL : 0 mg
Taza Chocolate87% Organic Dark
Stone GroundChocolate BarAs the darkest of chocolates
from Taza’s delicious selec-
tions, this stone-ground
wonder is wonderfully nutty
and fruity. Made with organic
cacao beans, organic cane
sugar and organic vanilla
beans, this bar has a gritty
texture and strong, rich flavor
that’s nicely balanced by just
the slightest tease of vanilla.
Although dark chocolate is
well known for its antioxidant
benefits that support good
health, CE recommends eat-ing no more than 2 squares
a day, as eating it in excess
will counteract its healthful
properties.
NUTRIENTS PER SERVING
42.5 g:
CALORIES: 265, TOTAL FAT : 19.5
g, SAT. FAT : 13.5 g, CARBS: 15 g,
FIBER: 4 g, SUGARS: 5 g,
PROTEIN : 4 g, SODIUM: 0 mg,
CHOLESTEROL : 0 mg
Equal ExchangeOrganic Panama
Extra DarkChocolate (80%Cacao)Equal Exchange Organic
Panama Extra Dark Chocolate
(80% Cacao) contains a mix of
fair-trade, organic ingredients
sourced from small farms in
Panama, Dominican Republic
and Paraguay. There are
no bitter or sour notes to
be found – to the excite-
ment of our taste buds, this
chocolate’s full-bodied flavor
is balanced out well by the
sweetness coming from the
organic raw cane sugar andorganic ground vanilla beans.
And like the other chocolates
featured, it’s free of soy leci-
thin, a processed emulsifier
that’s added to lesser-quality
chocolate.
NUTRIENTS PER SERVING
37 g:
CALORIES: 220, TOTAL FAT : 18 g,
SAT. FAT : 11 g, CARBS: 14 g,
FIBER: 5 g, SUGARS: 7 g,
PROTEIN : 3 g, SODIUM: 0 mg,
CHOLESTEROL: 0 mg
Fearless Chocolate70% Cacao Green
Tea Mint Fearless Chocolate 70%Cacao Green Tea Mint offers
a rich and complex chocolaty
flavor that’s softened by a
smooth hit of organic matcha
green tea and peppermint. In
addition to the free radical–
fighting benefits of green tea
and cacao found in this CE -
worthy bar, chocolate is also a
mood booster – consumption
of it results in the release of
endorphins, chemicals that
make you feel happier. Dark
chocolate is also high in man-
ganese, copper and iron, the
latter of which helps produce
hemoglobin, which in turn
aids with delivering oxygen
throughout the body.
NUTRIENTS PER SERVING
28.35 g:
CALORIES: 130, TOTAL FAT : 6 g,
SAT. FAT : 4 g, CARBS: 18 g,
FIBER: 6 g, SUGARS: 8 g,
PROTEIN : 3 g, SODIUM: 0 mg,
CHOLESTEROL : 0 mg
CE recommends
ea ting no more
than 2 squares
a da y to reap
the nu tri tional
bene fi ts o f dark
chocola te!
8/17/2019 Clean Eating - February 2014 USA.pdf
19/100
reviews // bits 'n' bites
Whether you're looking for a gift for your favorite foodie or just a
little winter recipe inspiration, these two new releases hit the spot.
BY ANNA LEE BOSCHETTO
The Book Club
Cultured Food for Life
Determined to gain more energy and
a healthier life, Cultured Food for Life
author Donna Schwenk details how
she discovered the benefits of home
fermentation. Sharing her personal
journey to wellness, Schwenk not only
explains the fermentation process,
which promotes the growth of healthybacteria, but she also features the ways
in which these foods can offer multiple
health benefits, including an improve-
ment of asthma, diabetes and certain
skin conditions. In addition to offering a
beginner’s guide on the science behind
cultured foods, Schwenk’s step-by-step
guide to preparing probiotic-infused
foods such as kefir, sprouted flour and
cultured vegetables, makes doing so
totally achievable. With a collection
of more than 130 recipes, from Apple
Sauerkraut to Kefir Veggie Sprouted Pizza,
readers will find it super simple to enjoy
cultured foods as a part of their clean-
eating lifestyle.BY DONNA SCHWENK HAY HOUSE, $20
Happy Herbivore: Light & Lean
In her latest cookbook, Happy Herbivore:
Light & Lean, author Lindsay S. Nixon dish-
es out healthy, budget-friendly recipes
that employ her approachable cooking
style. By using fresh, whole ingredients,
each dish (including Thai Green Curry and
Skinny Mac ’n’ Cheese) boasts a rich flavor
profile, while her limited use of added oilskeeps extra fat and calories in check. With
each of her recipes ringing in at a mere
350 calories or less, it’s easy to keep your
weight in check by incorporating a few of
her dishes into your weekly menu. As part
of her total wellness approach, Nixon has
also included her basic workouts along
with other fitness plans that are geared
towards exercisers, from beginners who
want to get moving to more advanced
movers and shakers.
BY LINDSAY S. NIXON BENBELLA BOOKS, $20
BE SURE TO CHECK OUR BLOG CLEANEATINGMAG.COM/BLOG
FOR ADDITIONAL REVIEWS OF FABULOUS COOKBOOKS!
8/17/2019 Clean Eating - February 2014 USA.pdf
20/100
File this under the
things your grand-
mother knew all along: an apple a day really doeskeep the doctor away –especially if the doctorhappens to be a cardiolo-gist. In a recent study, OhioState University researchers
found that eating just oneapple a day for 4 weekssignificantly lowered aparticularly nasty typeof “bad” LDL cholesterolthat contributes to ath-erosclerosis. The apple aday also led to increasesin a powerful antioxidantenzyme called superoxidedismutase in the body. Theresearchers found that theantioxidants in apples hadan even greater effect thanthose found in antioxidantheavyweights curcuminand green tea.
1 38c h e w o n t h
i s
no.
GET YOUR DAILYAPPLEOXIDANTS
To cut down on kale’s bitterness and toughtexture, massage and knead it between yourhands until slightly wilted. This breaks downthe superfood’s tough cellulose structure,making it soft and slightly sweet.
bits 'n' bites
2 0 Clean Eating JANUARY/FEBRUARY 2014
8/17/2019 Clean Eating - February 2014 USA.pdf
21/100
New YorkApril 24–28, 2014 | Hilton Midtown
ELENA BROWER • KATHRYN BUDIG • SEANE CORN • Nikki Costello • Jason Crandell
Tiffany Cruikshank • Dana Flynn • Bo Forbes • ANA FORREST • RICHARD FREEMAN • Julie Gudmestad
Amy Ippolitti • Alanna Kaivalya • Leslie Kaminoff • Eric Kipp • GARY KRAFTSOW • Cyndi Lee
VINNIE MARINO • Claire Missingham • DHARMA MITTRA • Sadie Nardini • SARAH POWERS
Raghunath • SHIVA REA • Natasha Rizopolous • David Romanelli • Sianna Sherman
ROD STRYKER • David Swenson • Colleen Saidman Yee • RODNEY YEE
FRIDAY EVENING KEYNOTE BY CAROLINE MYSS
Photo by Wari O
EXPERIENCE YOGA JOURNAL
IN THE CITY!
SILVER SPONSORS
GOLD SPONSORS
8/17/2019 Clean Eating - February 2014 USA.pdf
22/1002 2 Clean Eating JANUARY/FEBRUARY 2014
bits 'n' bites // foodie favorites
With winter in full swing, we’ve got some nutrition-packed
snacks (each is a rich source of omega-3s!) that will keep you
energized and satisfied all day long.
BY JESSICA POLLACK AND LAURA SCHOBER
FoodieFavorites
FoodieFavorites
FISH GOT FLAVA
Pop the tin and tuck into a variety of sardines from BELA, which are packed with
premium ingredients such as lemon-tinged extra-virgin olive oil and smoky
tomato sauce. We love that each flavor is sustainable – they’re wild caught by Por-
tuguese fishermen – and full of omega-3s. A recent study in the Annals of Internal
Medicine, run by the Harvard School of Public Health, concluded that eating oily
fish once or twice a week can increase your life span by 2.2 years! We’ll take it!$3, plummarket.com
WHEN YOU’RE STRANGE
Touted as “strangely addictive,”
we don’t see anything odd about
chomping on seaweed. In fact, Korean
mothers have been nourishing their
bodies for centuries with the briny sea
vegetable. This vegan, gluten-free
snack is brimming with minerals,vitamins and omega-3s. SeaSnax
offers a variety of flavors, which are
all non-genetically modified and
prepared without artificial additives.$1.50 to $3.50, seasnax.com
“WHEN I WANT A SNACK
THAT’S RICH IN MINERALS, WILL
POTENTIALLY HELP MY SKIN
LOOK ITS BEST AND TASTES LIKE
A SALTY BAG OF CHIPS, I GRAB
SEASNAX SINGLESERVING
PACKETS IN WASABI OR TOASTY
ONION FLAVOR!”
JESSICA POLLACK, ONLINE EDITOR
THAI & DRY
Sweeter than its white-fleshed counterpart, the organic
red dragonfruit collected by small-scale Thai farmers forNavitas Naturals’ raw dried slices offers a host of health
benefits. One serving of this superfood snack includes
plenty of vitamins C and B, fiber, omega-3s, magnesium,
iron and more, plus phytoalbumins, which offer anti-
inflammatory and antioxidant benefits.$9, navitasnaturals.com
"SWEET AND CHEWY, THIS DRIED
DRAGONFRUIT IS A GREAT SNACK TO TAKE
ON THE GO, OR AS A TROPICAL TOPPER FOR
YOGURTS OR SALADS."
ANDREA GOURGY, FOOD EDITOR
SUPER SEEDS
We only have good things to say about TeeChia’s gluten-free cereals, a
blend of chia seeds, flaxseeds, rolled oats, quinoa, amaranth, dried fruit
and other clean ingredients that gave us some instant pep in our step.
Bonus: It’s a filling, energizing breakfast that’s rich in antioxidants,
fiber and omega-3s. $3.50 to $28, teechia.com
“I’M ALWAYS LOOKING FOR CONVENIENT BREAKFASTS
THAT ARE QUICKTOMAKE YET HEALTHY AND THIS
ONE DOES THE TRICK. I RECOMMEND ADDING A DOLLOP
OF NONFAT GREEK YOGURT AND SOME BERRIES FOR A
NICE, DECADENT TOUCH!”
LAURA SCHOBER, RESEARCH & COPY CHIEF
“MY OBSESSION WITH SNACKING ON SARDINES STRAIGHT
FROM THE CAN HAS CERTAINLY NOT WON ME ANY POPULARITY
CONTESTS AT THE OFFICE. THESE LEMONINFUSED BABIES ARE
A NEW MAINSTAY ON MY SHOPPING LIST!”
ALICIA REWEGA, EDITORINCHIEF
8/17/2019 Clean Eating - February 2014 USA.pdf
23/100
Has that salad you ate for lunch left
you feeling less than satisfied? Are youconstantly craving a snack? Next time
around, try adding some olive oil to
your food. In a European study, partici-
pants mixed either olive oil, lard, butterfat
or canola oil into 500 grams of reduced-fat
yogurt every day for 3 months and judged
which type of fat left them feeling the
fullest. The clear winner was olive oil –
participants in the olive oil group had a
higher concentration of serotonin, known
as “the satiety hormone,” in their blood.
Additionally, researchers found that two
of olive oil’s aroma compounds – hexanal
and E2-hexenal – help to slow appetite by
reducing the absorption of glucose from
the blood in liver cells.
According to lead researcher Peter
Schieberle, PhD, the findings showed
that the scent of olive oil is able to control
satiety. Schieberle and his team hope that
their research will be a catalyst in the cre-
ation of better reduced-fat food products.
Now that we know of olive oil’s ability to
kick cravings to the curb, you may soon
spy reduced-fat products containing olive
oil in grocery stores near you. In the mean-
time, you can still benefit from the oil’s
satiating properties by adding it to salads,
pastas or foods such as yogurt.
KILL CRAVINGSWITH OLIVE OIL
1 25c h e w o n t h
i s
no.
Keep cauliflower white when cooking by drizzling with a squeeze of lemon.
The acids in the juice counteractthe chemical reaction that causescauliflower to turn yellowishonce cooked.
C O N T R I B U T O R S : T I F F A N I B A C H U S , J
O N N Y B O W D E
N ,
C A R A L Y O N S ,
E R I N M A C D O N A L D ,
J E S S I C A P O L L A C K ,
A L I C I A R E W E G A , L
A U R A S C H O B E R ,
G I L E A N W A T T S . O
I L I M A G E J I L P H O T O / S H
U T T E R S T O C K . C
O M ,
C A U L I F L O W E R I M A G E A F R I C A S T U D I O / S H U T T E R S
T O C K . C
O M ,
L E M O N I M A G E V I K T A R M A L Y S H C H Y T S / S H U T T E R S T O C
K . C
O M
JANUARY/FEBRUARY 2014 Clean Eating 23
8/17/2019 Clean Eating - February 2014 USA.pdf
24/10024 Clean Eating JANUARY/FEBRUARY 2014
bits 'n' bites // ask our dietitians
Q
Q
Is it safe to cook with extra-virgin olive oil?
What are the benefits of eating fermentedfoods? Should I be including them in my
clean-eating lifestyle?
A
A
It all depends on the quality of extra-virgin olive oil (EVOO) you’re buying. All oils
have a smoke point – the temperature at which the oil begins to smoke and break
down. High-quality EVOO – the kind chefs use in restaurants – has a medium
smoke point. Since the average stove top reaches about 266˚F to 293˚F when
heated on medium, it’s completely safe to cook with EVOO on that heat. That
being said, this is not true of the EVOO commonly found on supermarket shelves
for $10 to $15 a bottle. Those oils are generally processed through poor extrac-
tion methods, which results in a harmful breakdown of fat chains into free fatty
acids, or fats that are not connected to a chain. These free fatty acids decrease
the smoke point of EVOO significantly, making it unable to withstand stove-top
heat above low. At Clean Eating, we encourage you to opt for EVOO, since it is less
processed and therefore higher in nutrients than the more heat-stable regular
olive oil; however, unless you’re willing to invest in the high-quality stuff, it’s best
to reserve EVOO for low-heat cooking or in cold salad dressings and dips.
Fermentation is the process of converting starches and sugars into acids,
thereby preserving them for longer. Certain foods and drinks can be fermented
naturally over time with the help of sea salt, beneficial microbes (such as bac-
teria, mold and yeast) and food enzymes that ward off decay. The microbes in-
volved in fermentation thrive in low-temperature, high-moisture and high-acid
environments, and work to keep “bad” organisms from spoiling your food. Not
only are these “good” organisms beneficial for freshness, but they also possess a
host of health benefits, including improved digestion, nutrient absorption and
immune-boosting properties. Some of our favorite fermented foods include ke-
fir (a fermented milk similar to yogurt), kombucha (a fizzy fermented drink made
from tea), miso (fermented soybean paste) and naturally fermented vegetables
such as sauerkraut or kimchi (a spiced fermented cabbage). While there is no
recommended daily serving of fermented foods, we recommend working them
into your daily routine (or at least a couple times a week). Keep in mind that a
little goes a long way, so a mere ½-cup of kefir in your morning smoothie or a
small bowl of miso soup before dinner is enough for you to reap the benefits.
Got a food question? We have the answers.
A S K
O U R
DietitiansDietitians
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 .
Researchers from the Institute
of Human Nutrition and Food
Science at the University ofKiel in Germany have come up
with a novel theory for heart
health – combining elements
from both the Mediterranean
and Asian diets. Noting that
the incidence of cardiovascular
disease is low in many Asian
countries (such as Japan) as well
as in the Mediterranean area (in
countries such as Italy, Spain,
Greece and Turkey), they lookedat what the typical diets had in
common. They found that both
diets are rich in fruits, vegetables
and oily fish (high in omega-3
fatty acids), and provide high
amounts of plant chemicals such
as polyphenols and antioxidants.
Scientists suspect that the plant
bioactives found in both diets
turn on the same longevity genes
and may be responsible for thedisease-fighting character of the
diets. The findings suggest that
a combination “MediterrAsian”
diet may be a promising dietary
strategy in preventing chronic
disease. Green tea and red
wine, anyone?
THE“MEDITERRASIAN”
DIET
8/17/2019 Clean Eating - February 2014 USA.pdf
25/100
70c h e w o n t h
i s
no.
For an extra boost of flavor and antioxidants in your morning smoothies, freeze chilledwhite tea into ice cube trays for blendingwith frozen fruit and reduced-fatdairy or almond milk.
There are a few foods thatalmost everyone can agreeare stars in the health-fooduniverse – and oatmeal isone of them. Researchersenrolled 48 healthy individualsin a study that tested the effectsof oatmeal against a widely sold(and unidentified) oat-basedbreakfast cereal. Oatmeal wasthe clear winner. Eating theoatmeal resulted in a greaterreduction in hunger, fewer crav-ings and less late-day snacking.
The researchers concluded thatoatmeal improves appetitecontrol and increases satiety,especially when compared tothe usual breakfast fare. But the
best part of all is that you cansoak some oats in hot waterwhile you take a shower, andyou’ll have the perfect center-piece to a healthy breakfastwaiting for you in just minutes!
CHAMPIONOF BREAKFAST
CEREALS
I T A L Y I L L U S T R A T I O N S A R T ' N L E R A / S H U T T E R S T O C K . C
O M ,
J A P A N M A P I L L U S T R A T I O N F I L I P B J O R K M A N / S H U T T E R S T O
C K . C
O M ,
O A T M E A L I M A G E S U N N Y F O R E S T / S H U T T E R S T O C K . C
O M ,
S M O O T H I E I M A G E M A Y A M O R E N K O / S H U T T E R S T O C K . C
O M
8/17/2019 Clean Eating - February 2014 USA.pdf
26/10026 Clean Eating JANUARY/FEBRUARY 2014
Discover how the Italian chef – known for blendinghis approachable cooking style with simpleingredients – became a Top Chef fan favorite.
BY ANNA LEE BOSCHETTO
FABIO VIVIANI
be inspired // cooking with
COOKING WITH
Q
ABest food memory?I grew up eating a lot of eggs because
we had chickens. I have memories of
eating eggs in a thousand different
ways. From adding pepper one day
to adding spinach the next, you’re
always changing other ingredients
depending on the season, but eggs
were always involved in some way.
Five-minute dessert?In a food processor, blend 1 avocado,
1 tablespoon lemon juice, 1 tablespoon
unsweetened cocoa powder and ½ table-
spoon honey for a mousse that tastes like
chocolate but is made out of avocado.
rowing up in a tight-knit,
food-obsessed Italian family
(which included his grand-
parents and great-grandmother)
cultivated Fabio Viviani’s passion for
cooking. “If we didn’t grow it or raise it
in our backyard, we didn’t eat it,” he
says. While working nights at a bakery
in Florence, Italy, Viviani spent much
of his youth fine-tuning his culinary
skills while working in the restaurant
industry. In his latest cookbook, Fabio’s
Italian Kitchen (Hyperion, 2013), the
Top Chef and Top Chef All-Stars
alumnus offers up his family’s recipes,
which are healthy yet hearty meals that
are reflective of his uncomplicated
cooking style. “Everyone talks about
the advantages of the Mediterranean
diet, and I think that approach is
simple,” says Viviani, adding that,
“Italian cooking is full of flavor but not
full of calories.” While on his book tour,
he sat down with Clean Eating to discuss
his time-saving secrets for making
healthy recipes as well as his top tips
for cooking family-friendly meals.
GSecret for getting children toeat their vegetables?Make food fun to eat. I had a lot of
younger cousins in my family and I
was always the chef, so I’m used to
getting children to try different foods.
For instance, I slice raw eggplant thin,
grill it, then add a little mozzarella and
make rolls that I put on sticks. I also
braise beef with herbs, lots of vegeta-
bles and tomato sauce for Sloppy Joes.
Best recipe to clean upyour fridge?With a quart of chicken stock, you
can turn whatever you have into a
tasty soup. Add some vegetables and
chicken stock, leftover chicken and
rice, pork or pasta. Combine leftovers
with other ingredients and you've got
yourself a good meal.
Favorite harvest-timevegetable?All types of squash are incredible. Re-
move the top and bottom of a kabocha
squash, slice it into rings, then season
it with salt, pepper and a teaspoon of
butter, and bake in a 475˚F oven until
the bottom is brown. Sprinkle it with a
little Parmesan cheese and serve. With
butternut squash I’ll make gnocchi.
Purée the squash, add an egg yolk and
enough flour, then drop the gnocchi
into a pot of boiling water. It’s a simple
recipe that kids go ballistic for because
it’s these little orange balls.
How can you make healthymeals more exciting?Most people can only name a dozen
foods they eat regularly, so it’s no
wonder that many overeat from bore-
dom. Every week, buy one ingredient,
protein or vegetable that you’ve never
had before. Then find a recipe that
makes you happy and cook it.
8/17/2019 Clean Eating - February 2014 USA.pdf
27/100
Tuna withTomatoes & Capers
JANUARY/FEBRUARY 2014 Clean Eating27
TURN
FOR MORE
BonusRecipes
FROM
FABIO VIVIANI
8/17/2019 Clean Eating - February 2014 USA.pdf
28/10028 Clean Eating JANUARY/FEBRUARY 2014
R E C I P E S A R E C O U R T E S Y O F F A B I O ’ S I T A L I A N K I T C H E N B Y F A B I O V
I V I A N I . C O P Y R I G H T © 2
0 1 3 ,
V F L E G A C Y ,
L L C .
P U B L I S H E D B
Y H Y P E R I O N I
N A
P R I L 2 0 1 3 .
A L L R I G H T S R E S E R V E D .
Roasted Vegetables SERVES 6.
INGREDIENTS:
• 2 tbsp balsamic glaze (see recipe)
• ¼ cup olive oil
• 3 cloves garlic, smashed with a garlic press
• 2 tbsp fresh oregano leaves, finely chopped
• 3 tsp fresh basil leaves, finely chopped
• Sea salt and fresh ground black pepper,
to taste
• 2 large red onions, sliced into rounds
• 1 yellow bell pepper, seeded and cut into
4 pieces lengthwise
• 1 red bell pepper, seeded and cut into
4 pieces lengthwise
• 1 green bell pepper, seeded and cut into
4 pieces lengthwise
• 2 Japanese eggplants, quartered length-
wise and then cut in half
• 3 zucchini, cut into 1/3-inch-thick rounds
• 3 carrots, cut into 4 pieces lengthwise
• 1 cup whole-wheat bread crumbs
• Zest of 2 lemons
• 2 tbsp extra-virgin olive oil
INSTRUCTIONS:
ONE: Preheat oven to 450°F.
TWO: In a large bowl, whisk balsamic glaze and
olive oil. Add garlic, oregano, basil, salt and
pepper and whisk again. Toss all vegetables
into bowl with the dressing and let them sit for
about 30 minutes, mixing every once in a while.
THREE: Distribute vegetables into 2 bakingdishes and roast for about 15 to 20 minutes,
or until the edges are golden brown. Mean-
while, in a small bowl, combine bread crumbs
and lemon zest. Serve vegetables with extra-
virgin olive oil and bread crumbs over top.
NUTRIENTS PER SERVING 1/6 OF RECIPE:
CALORIES: 299, TOTAL FAT : 15 g, SAT. FAT : 2 g, MONOUN
SATURATED FAT : 10 g, POLYUNSATURATED FAT : 2 g,
CARBS: 37 g, FIBER: 6 g, SUGARS: 16 g, PROTEIN : 6 g,
SODIUM: 189 mg, CHOLESTEROL: 0 mg
BALSAMIC GLAZE
MAKES 1½ CUPS.
INGREDIENTS:
• 4 cups balsamic vinegar
• 1 cup light honey
INSTRUCTIONS:
Combine vinegar and honey in a pot and
bring to a boil. Reduce to about 1½ cups
and remove from heat to cool. Put glaze
in a squeeze bottle and use cold.
FABIO’S TOMATOSAUCE WITH OIL & GARLIC
MAKES 2 CUPS.
INGREDIENTS:
• 2 tbsp extra-virgin olive oil, divided
• 6 cloves garlic, smashed with the back
of a knife
• 1 28-oz BPA-free can whole plumtomatoes
• Sea salt and fresh ground black pepper,
to taste
• 10 fresh basil leaves, stemmed
INSTRUCTIONS:
ONE: In a medium saucepan on medium,
heat 1 tbsp oil. Add garlic and cook until
garlic is golden brown.
TWO: Add tomatoes, salt and pepper and
increase heat to medium-high. Simmer
until sauce is thick and no longer watery,
stirring occasionally and crushing tomatoeswith a spoon, about 10 to 15 minutes.
THREE: Add remaining 1 tbsp oil and
continue to simmer for 5 minutes. Turn
off heat and stir in basil.
TunaWITH TOMATOES & CAPERS
SERVES 4.
INGREDIENTS:
• 2 tbsp olive oil
• 6 cloves garlic, crushed
• 6 anchovy fillets (packed in oil), drained
• 2 cups Fabio’s Tomato Sauce with
Oil & Garlic (see recipe)
• 8 sprigs fresh oregano, tied together
with butcher’s twine
• 2 sprigs fresh rosemary
• ¼ cup capers, drained and rinsed
• 2 lb cherry tomatoes, halved
• Sea salt and fresh ground blackpepper, to taste
• 4 8-oz center-cut tuna steaks
• 2 tbsp fresh flat-leaf parsley leaves,
chopped
INSTRUCTIONS:
ONE: In a large, deep sauté pan, heat oil
on medium. Add garlic and cook until
garlic starts to turn golden.
TWO: Add anchovies, mashing them with
a spoon. Add tomato sauce, oregano and
rosemary and bring to a boil; reduce heat to
medium and simmer for 10 to 15 minutes.Add capers and tomatoes and season with
salt and pepper.
THREE: Nestle tuna into sauce and cook for
5 minutes per side. Remove from heat and
let rest for 10 minutes. Remove oregano and
rosemary, then discard. Divide tuna among
serving plates and serve with sauce. Sprinkle
with parsley. (TIP: If you like your sauce
thicker, remove tuna from pan and simmer
until sauce reduces to desired consistency.)
NUTRIENTS PER SERVING ¼ OF RECIPE:
CALORIES: 473, TOTAL FAT : 16 g, SAT. FAT : 3 g,
MONOUNSATURATED FAT : 11 g, POLYUNSATURATED
FAT : 2 g, CARBS: 20 g, FIBER: 5 g, SUGARS: 11 g,
PROTEIN : 61 g, SODIUM: 666 mg, CHOLESTEROL: 94 mg
be inspired // cooking with
8/17/2019 Clean Eating - February 2014 USA.pdf
29/100
Roasted AppleWITH RICOTTA, HAZELNUTS& CHOCOLATE
SERVES 6.
INGREDIENTS:
• Organic unsalted butter, as needed
• 6 firm baking apples (such as GrannySmith, Pink Lady, Crispin or Pippin)
• 1½ cups reduced-fat or regular ricotta
cheese
• ¾ cup unsalted hazelnuts, ground
or crushed
• ½ cup 70% or greater dark chocolate,
chopped
• ¼ cup raw honey, divided
• 1 tbsp orange zest
JANUARY/FEBRUARY 2014 Clean Eating29
INSTRUCTIONS:
ONE: Preheat oven to 375°F. Brush the
bottom of a medium baking pan with butter.
Slice a small piece off the bottom of each
apple so they stand flat without falling over.
Cut off the tops of apples and, using a spoon
or small knife, carve out the core, leaving a
thickness of about 1 inch of apple all around.
Transfer apples to baking dish.
TWO: In a medium bowl, combine ricotta,
hazelnuts, chocolate, 3 tbsp honey and orange
zest. Divide mixture among apples, filling
inside cavity of each and mounding on top.
THREE: Drizzle remaining 1 tbsp honey over
apples and bake until ricotta-chocolate mixture
starts to melt and skin of apples has browned
slightly, about 15 minutes. Serve warm.
NUTRIENTS PER SERVING 1/6 OF RECIPE:
CALORIES: 384, TOTAL FAT : 19 g, SAT. FAT : 6 g, MONOUNSATU
RATED FAT : 10 g, POLYUNSATURATED FAT : 2 g, CARBS: 48 g,
FIBER: 7 g, SUGARS: 35 g, PROTEIN : 11 g, SODIUM: 81 mg,
CHOLESTEROL : 20 mg
8/17/2019 Clean Eating - February 2014 USA.pdf
30/100
terms of oxymorons, “quick
bread” is right up there with
“dry wine” and “fresh cheese.”
One does not usually think of
homemade bread as fast or easy, so it often comes
as a surprise to learn that you could be enjoying a
slice of your own homemade bread in just about
an hour. And it’s equally grand that making
bread is a terrific use for a surplus of produce,
such as zucchini, carrots, overripe bananas and
hot and sweet peppers.
Yeast, or a lack of it, is the difference between
quick bread and “not-quick” bread. When making
quick bread – which doesn’t call for yeast – there
is no need to let the dough rise before you pound it
down and let it rise again. Quick bread uses a basic
combination of dry ingredients (flour, sweetener
and leavening agents such as baking soda and
powder) and wet ingredients (usually oil, butter,
milk or eggs). This results in a thick batter that can
be dressed up with a delicious variety of mix-ins.
Depending on your ingredients at hand, you can
mix in vegetables, herbs and cheeses to take your
bread in a savory direction, or you can opt for a
sweeter bread by mixing in fruits, nuts, spices and
even chocolate chips.
If you can’t wait to dig in, cut yourself a slice
after your baked bread cools for 10 to 15 minutes,
but then set it aside. Quick bread almost always
benefits from resting overnight, which allows the
moisture to redistribute while improving the texture
and ability to slice the dense, flavor-rich bread. The
process is so simple that you could bake several
loaves at once and send them away with friends,
or you could pack the loaves in the freezer to enjoy
again a few months later. To end with another oxy-
moron, we hope our easy formula for quick bread
becomes a “new classic” in your recipe box.
Welcome to the last of our three-part series on preserving fruitsand vegetables. Here, learn an easy formula that extends the
life of fresh produce inside delicious baked bread.BY LAURA WALSH, PHOTOGRAPHY BY JOANNE TSAKOS
QUICK BREADS
SAVE THE SEASON WITH EASYTOMAKE
In
What
You'llNeed:
30 Clean Eating JANUARY/FEBRUARY 201 4
how to // kitchen confidential
9 x 5-inch
loaf pan
Large bowl
Measuring cups
and spoons
Whisk, knife
and spoon
Rubber spatula
Toothpicks
Metal
cooling rack
Plastic wrap and
freezer bags
8/17/2019 Clean Eating - February 2014 USA.pdf
31/100
JalapeñoCheddarCorn BreadMAKES 1 LOAF ABOUT 16 SLICES.
HANDSON TIME: 10 MINUTES.
TOTAL TIME: 60 MINUTES.
INGREDIENTS:
• Olive oil cooking spray
• 1 cup white whole-wheat flour
or whole-wheat flour
• 1 cup fine-ground whole-grain
yellow cornmeal
• ¾ cup organic evaporated
cane juice
• 1 tsp baking powder
• ½ tsp baking soda
• ½ tsp sea salt
• 1 egg
• ¾ cup reduced-fat (1% or 2%) milk
• ¾ cup to 1 cup seeded and diced
jalapeño chile peppers
• ½ cup fresh or frozen corn kernels,
thawed
• ¼ cup shredded reduced-fat
cheddar cheese, plus
additional for garnish
INSTRUCTIONS:
ONE: Preheat oven to 350˚F.
Mist a 9 x 5-inch loaf pan with
cooking spray.
TWO: In a large bowl, whisk flour,
cornmeal, cane juice, baking
powder, baking soda and salt.
Form a well in center of mixture.
THREE: In a medium bowl, whisk
egg and milk. Pour into well of flour
mixture. With a rubber spatula, fold
milk mixture into flour mixture. Fold
in jalapeño, corn and ¼ cup cheddar
until just combined. (NOTE: Batter
should be lumpy; do not over-mix.)
FOUR: Spoon batter into pan,
smoothing surface. Sprinkle with
additional cheddar (if using).
Bake until lightly browned and a
toothpick comes out clean when
inserted in center of loaf, 50 to
55 minutes. Let cool in pan for
5 minutes. Run a knife around
edge of pan to loosen. Invert pan
and transfer to a wire rack to cool
completely.
NUTRIENTS PER SERVING ½INCH SLICE:
CALORIES: 108, TOTAL FAT: 1 g, SAT.
FAT: 0.5 g, CARBS: 22 g, FIBER: 2 g,
SUGARS: 10 g, PROTEIN: 3 g, SODIUM:
131 mg, CHOLESTEROL: 15 mg
TIP: To freeze,tightly wrap cooled
loaf in plastic wrap andplace in a freezer bag.
Seal bag, squeezing outexcess air. Bread will
keep frozen for upto 3 months.
More QuickCombosUsing the basic formula in
this Jalapeño Cheddar Corn
Bread recipe, swap out the
cornmeal for an additional
cup of white whole-wheat
flour and swap in your
favorite ingredients. Have
a garden full of carrots and
zucchini, an overripe banana
or several extra cartons of
berries that you need to use
before they spoil? Try baking
them into bread! Use these
flavor combos as inspiration:
STRAWBERRY BANANA Add 1 tsp ground cinnamon
to flour mixture and stir in
1 ripe mashed banana and
1 cup diced strawberries in
place of jalapeño, corn and
cheese. If desired, top batter
with additional diced or sliced
strawberries before baking.
LEMON BLUEBERRY Add 1 tbsp finely grated
lemon zest to flour
mixture and stir in 2 tbsp
fresh lemon juice and 1 cup
blueberries in place of jala-
peño, corn and cheese.
CARROT RAISIN PECAN Add 1 tsp ground cinnamon
to flour mixture and stir in
1 cup shredded carrots,
½ cup coarsely chopped
pecans and ¼ cup raisins
in place of jalapeño, corn
and cheese.
ZUCCHINI WALNUT Add 1 tsp ground nutmeg
to flour mixture and stir in
1½ cups shredded zucchini
and ½ cup coarsely chopped
walnuts in place of jalapeño,
corn and cheese.
JANUARY/FEBRUARY 2014 Clean Eating 31
8/17/2019 Clean Eating - February 2014 USA.pdf
32/10032 Clean Eating JANUARY/FEBRUARY 2014
Your Step-by-Step Guide to Quick Bread:
Aerate flour: With a spoon, stir and fluff up flour to aerate, then
scoop flour into a measuring cup until full. With the dull edge of a
knife, level off flour. This step ensures your baked goods are well
aerated; simply scooping measuring cup into flour can yield an
extra ounce of flour per cup, which results in dense bread.
In a medium bowl, whisk egg and milk. Pour into well of
flour mixture.
In a large bowl, whisk flour, cornmeal, cane juice, baking pow-
der, baking soda and salt. Form a well in center of mixture.
The well acts as a bowl to hold liquid ingredients, making it
easier to fold them evenly into the batter without over-mixing.
With a rubber spatula, fold milk mixture into flour mixture. Fold
in jalapeño, corn and cheddar until just combined. The batter
should be lumpy, not smooth; do not over-mix. Over-mixing
causes too much gluten to develop, which causes “tunneling,”
where air pockets and peaks form at the top of the loaf.
how to // kitchen confidential
21
43
8/17/2019 Clean Eating - February 2014 USA.pdf
33/100 JANUARY/FEBRUARY 2014 Clean Eating33
Transfer batter to a loaf pan, smoothing the top. (TIP: To make
this recipe as muffins, simply divide batter into a 12-count
muffin tin and reduce baking time to 20 to 25 minutes.)
Bake until lightly browned and a toothpick comes out clean
when inserted in center of loaf, 50 to 55 minutes. The top of
the loaf should spring back when gently touched.
To freeze, tightly wrap cooled loaf in plastic wrap and place in
a freezer bag. Seal bag, squeezing out excess air. Bread will
keep frozen for up to 3 months.
Let loaf cool in pan for 5 minutes. This allows the batter to set
and cool into shape. Remove from pan and transfer to a wire
rack; leaving loaf in pan for more than 5 minutes causes the
bottom of the loaf to steam and become soggy.
6
7 8
5
8/17/2019 Clean Eating - February 2014 USA.pdf
34/10034 Clean Eating JANUARY/FEBRUARY 2014
hen it comes to turn-
ing vitamin-packed
fruits and veggies
into silky soups,
creamy dips and energizing breakfast
smoothies, power-packed food proces-
sors and upright blenders tend to stealthe spotlight. But there’s a lot to love
about the often under-rated immersion
blender! For starters, these handheld
mix-masters have certainly got the up-
per hand when it comes to size. While
their counterparts take up serious
kitchen real estate, immersion blenders
can easily be tucked away into draw-
ers, which is key for cooks who work in
tight spaces. Plus, these handy gadgets
allow you to blend your food right in
the pot you cooked it in, so you don’t
have to go through the hassle (and dan-
ger!) of transferring hot ingredients into
a separate blender. And these handy
mixers aren’t just for puréeing – you canput them to work on chopping nuts and
herbs, beating eggs and even whipping
cream. To ensure you buy the right
blender for your needs, we put some of
the top brands to the test on your fa-
vorite Clean Eating recipes – read on to
see which one best suits your needs, and
then put it to work on our unbeatable
Creamy Broccoli & Pea Soup!
how to // kitchen tools
Whipping up hearty soups and morning smoothies
will be a breeze with these top-rated, kitchen-tested
immersion blenders.
W
ImmersionBlenders
Our Most-Coveted
BY GILEAN WATTS, RECIPE BY JULIE O'HARA
Immersion BlenderTips & Tricks
GO NUTS: Use your immersion blender
to finely chop nuts for baked goods or
garnishes. Place nuts in a durable, deep
vessel (many immersion blenders come
with a bowl or jug for this purpose) and
grind to desired size. (NOTE: Always
check your blender’s manual to ensure
that it has the capability to grind nuts.)
WHIP IT: With their high speed and
slender shape, immersion blenders are
perfect for whipping cream and egg
whites as they incorporate maximum
air into the mixture as they blend.
EASY CLEAN: To clean your immersion
blender quickly and safely, place the
unplugged blender blade into a bowl
of warm soapy water and swish for a
few seconds to dislodge any remnants
of food. (NOTE: Never submerge entire
unit in water.)
PROPER FORM: For best results and
to minimize splashing, hold the blender
at a 45 degree angle and move it very
gently back and forth or up and down
through the mixture until smooth;
avoid pulling the blade out of the
liquid while blending, as this can
cause splattering.
BARISTA BLEND: Make café-worthy
lattes by whirling milk with your
immersion blender until foamy, then
pour over espresso. For a perfectly
smooth and bubbly homemade hot
chocolate, whirl the warm chocolate
mixture for a few seconds beforepouring into your mug.
OH, BABY: For clean and inexpensive
baby food, purée leftover vegetables
from dinner until smooth, then spoon
into individual serving containers to
feed your little one. Be sure to label
each with the date it was made and
discard unused food after 3 to 4 days.
8/17/2019 Clean Eating - February 2014 USA.pdf
35/100 JANUARY/FEBRUARY 2014 Clean Eating35
4
T H E B U D G E T F R I E N D
L Y
Cuisinart Smart Stick Hand Blender
Perfect for small everyday tasks, Cuisinart’s multiuse
two-speed model comes in a delightful array of
colors to match any kitchen. Its sleek body and
powerful motor are easy to use with just one hand,and the 16-ounce mixing beaker is ideal for blending
drinks and salad dressings. PRO:Affordable price,
particularly given its durability; blending shaft
easily pops off the handle and can go straight into
your dishwasher for quick cleanup. CON:Additional
attachments, such as whisks or chopping blades, are
not available, so the unit is not as adaptable as some
of the others on the market. $35, bigkitchen.com
Bodum Bistro Electric Blender Stick with Accessories
Stylish and powerful, Bodum’s Bistro two-speed
blender comes with a multiblade (aka the knife) for puréeing,
a whisk for blending and a beater for whipping, plus a handy
17-ounce mixing jug.PRO:Specialized attachments tackleevery task with efficiency; ergonomic grip handle makes one-
handed blending a cinch. CON: The blades can be tricky to
remove; the blending shaft is shorter than other models, so
not ideal for use on large, deep pots of liquids.
$60, bodum.com
3
T H E T R E N D S E T T E R
2
T H E M I N I M A
L I S T
KitchenAid 2-Speed Hand Blender
This basic immersion blender from KitchenAid
features two speeds and a 24-ounce blending jug
that’s perfect for making and storing smoothies
and soups.PRO:With a powerful yet quiet motor,
this practical model is everything most home cooks
will ever need in an immersion blender, without the
space-consuming attachments; motor and blend-
ing shaft detach for easy storage. CON:Blade isn’t
sturdy enough for grinding hard foods, such as nuts
and whole spices. $70, kitchenaid.com
1
T H E A L L I N O N E
Breville The Control Grip
With 15 speeds, a click-on whisk and the ability to trans-
form into a mini food processor in just seconds, Breville’s
The Control Grip immersion blender is a gourmet cook’s
most trusted sous-chef. Insert the stainless steel blend-
ing shaft into the 42-ounce jug for puréeing or pop it on
the chopping bowl attachment to cut up nuts and herbs.PRO:Detachable motor makes cleaning safe and easy;
we love how the chopping bowl transforms the blender
into a food processor.CON:The attachments and bowls
can be space consuming for those with limited kitchen
space. $100, breville.com
CreamyBroccoli &Pea SoupWITH CARAMELIZEDSHALLOTSSERVES 4.
HANDSON TIME: 30 MINUTES.
TOTAL TIME: 45 MINUTES.
Sweet green peas add color
and flavor to this gorgeous,
cold-weather dish. Greek
yogurt, caramelized shallots
and aromatic chives top it off
for an easy garnish that makes
a big impact.
INGREDIENTS:
• 1½ tbsp olive oil, divided
• 1 large yellow onion,
chopped
• Sea salt and fresh ground
black pepper, to taste
• 3 cloves garlic, chopped
• 1 tsp ground ginger
• ½ tsp dried thyme
• Pinch red pepper
flakes, optional
• 4 cups low-sodium
chicken broth
• 1¼ lb broccoli, thick stems
trimmed and separated
into small florets
• 1 cup thinly sliced shallots
• 2 cups frozen peas
• Juice of ½ lemon
• ¼ cup reduced-fat
Greek yogurt
• 1½ tbsp chopped fresh
chives or mint leaves
INSTRUCTIONS:
ONE: In a large saucepan
or Dutch oven on medium-
high, heat ¾ tbsp oil.
Add onion, salt and black
pepper and sauté, stirringoccasionally, until tender,
about 8 minutes. Add garlic,
ginger, thyme and pepper
flakes and sauté, stirring
frequently, for 2 minutes.
Add broth and increase heat
to high. Cover and bring to
a boil. Add broccoli, reduce
heat to medium and cover.
Simmer until broccoli is very
tender, 15 to 18 minutes.
TWO: Meanwhile, in a
small skillet on low, heatremaining ¾ tbsp oil.
Add shallots and season
with additional salt and
black pepper. Cook, stir-
ring occasionally, until
very soft, light brown
and caramelized, about
8 minutes.
THREE: To saucepan, add
peas. Cover and simmer for
3 minutes. Stir in lemon juice
and remove from heat.
FOUR: With an immersionblender, purée soup until
smooth. Divide among serv-
ing bowls and top each with
yogurt, shallots and chives.
NUTRIENTS PER SERVING
1¼ CUPS:
CALORIES: 220, TOTAL FAT: 7 g,
SAT. FAT: 1 g, MONOUNSATURATED
FAT: 4 g, POLYUNSATURATED FAT: 1 g,
CARBS: 29 g, FIBER: 8 g, SUGARS: 6 g,
PROTEIN: 14 g, SODIUM: 168 mg,
CHOLESTEROL: 1 mg
WEB BONUS: If Broccoli &Pea doesn't tickle your fancy, try our
Creamy Carrot & Cauliflower Soup
with Herbes de Provence at cleaneat-
ingmag.com/januaryfebruary-2014 .
8/17/2019 Clean Eating - February 2014 USA.pdf
36/10036 Clean Eating JANUARY/FEBRUARY 2014
eat smart // classics, only cleaner
this issue I take on
the tuna melt, and
why not? It’s a classic
American sandwich.
Still, I bet you’re a little surprised to see
such a simple, even mundane, recipe
in this column. Well, guess what? The
tuna melt is primed for a comeback.
Here’s why it deserves a second look.
Comeback kidWhy am I rooting for the return of the
tuna melt? First off, tuna melts go from
pantry to plate in a flash. My version is
done in 25 minutes. It would have been
less, but I opted to gussy things up with
sautéed onions. They’re also perfect for
the whole family, and you can multiply
the recipe to serve more.
Thanks to its simplicity, the ultimate
tuna melt is no more difficult to make
than a lousy one. Unlike pizza, which
could takes ages if you made all the
components from scratch, these melts
don’t demand time or advanced skills to
make them great.
Finally, tuna melts belong in this
column because they are often calorie
and fat bombs masquerading as in-
nocent sandwiches. That’s why this fast,
fun and undeniably tasty meal deserves
a clean makeover!
Grown-up ingredientsEmploying the use of grown-up
ingredients ensures a tuna melt you’ll
love. The typical tuna melt recipe
uses too