clean eating 2014-07-08
DESCRIPTION
EatingTRANSCRIPT
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2014DominoFoods,
Inc.
When you sweeten with F lorida Crysta ls,you know its somethi ng good.
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We sustain.
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Learn about our sustainability and conservation effortsthat start at our farm and continue in your kitchen.
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features
40MAGNIFICENT 5INGREDIENT MEALSAll you need are 5 ingredients and 30 min-utes to make one of these mouthwateringmeals, and we guarantee youll want to trythem all! By Dina Cheney
50 LIGHT & LUSCIOUS LOBSTER Learn how
to buy and prepare lobster, then put yourskills to the test with Chef Jos 4 finger-licking recipes that make the most of all thecrustacean has to offer. By Jo Lusted
60 SUMMER SIPSWhether you fancycocktails or mocktails, our cleaned-upbevvies serve as the perfect party-starters.By Jo Lusted
64 THE NEWFRUIT SALAD Sweet stone fruitsmingle in this fruit salad thats made evensweeter by a crme anglaise finish.By Jo Lusted
66 SCRUMPTIOUS SAMMIES These arent yourusual sandwich combos we promise these5 absolutely drool-worthy stacks will make you
the envy of all your friends. By Marianne Wren
72 GROCERY BAG With just 10 ingredients, createa weeks worth of meals in 3 easy steps.By Dina Cheney
77 YOUR TWOWEEK CLEAN EATING MEALPLAN Banish belly fat and boost energy andhealth with 14 days of simple-to-prepare recipes.By Heather Bainbridge
On our Jul y/August 2014 cover
we feature Garlic Herb Zucchini
Noodles with Lobster, p. 59.
Photography by Gibson & Smith,
Food styling by Marianne Wren
Clean EatingJULY/AUGUST 2014
P.18
IN EVERY ISSUE:Whats Fresh Online:6/ Editors Letter:8/ Advisory Board & Contributors: 10/ Letters:12/ In the Next Issue: 94/ Recipe Index: 97
contents
RIBSPHOTOBYGIBSON&SMITH,
FOODSTYLINGBYMARIANNE
WREN,
MODELKRISTENJAVIER
Korean BarbecuedShort Ribs p. 89
ALL-DAYENERGY!
Get back on track with our14-day meal plan, packed
with 70 deliciously healthyrecipes, p. 77
P.50
P.97
P.97
P.77
P.66
P.59
P.72
P.40
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eat smart
14 BITS N BITESFood, health and nutrition
news you can use.
36 CLASSICS, ONLY CLEANERA lip-smacking all-Americanburger with a lusciously creamyyet low-fat Thousand Islanddressing sauce.
38 COMPLEMENTS Give your bodythe gift of good health thanks to7 seasonal wonders.
94TRY THIS WITH THAT
Create endless menus with CEs
essential pairing guide.
how to 30 KITCHEN CONFIDENTIAL
Learn how to clean and freezefresh berries, and revel in thefruits of your labor by makinga batch of Greek yogurtberry
ice pops.
34 KITCHEN TOOLSMake your own icy-cool treatusing one of the best ice creammakers on the market.
travel well 84 CHEZ CHEF
Chef Philippe Massoudsilili Restaurant championsthe flavors of Lebanese-
Mediterranean cuisine.Discover the chefs top skillsof the trade, plus his recipefor an indulgently aromaticmoussaka.
88 GLOBAL GOURMETA Korean favorite, kalbi(Korean barbecued beef shortribs), is given the clean-eatingtreatment for an amazinglyflavorful result.
be inspired
28 COOKING WITHFood Networks Amy Thielenshares her Midwesterncooking tips along with herexclusive roasted sweetpepper recipe.
92 GEAR & GADGETSTwelve different kitchentools that share one thingin common theyre all asnap to use!
98 SWEET TOOTH Try thisheavenly Buttermilk PlumCake for dessert.
weight loss
90 KICK IT UP A NOTCHDont waste your timeslaving over a hot stovethis summer discoverTosca Renos top tips forminimizing meal prep soyou can enjoy more of thesunshine.
contents
Flavor-packed5-ingredientmasterpieces.
40
Succulentlobster dishesyou'll makeagain andagain.
50
Sink your
chompers intoone of theseguilt-free gourmetsandwiches.
66
92Our favoritekitchen toolsfor summer.
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What is Clean Eating?The soul of clean eating is consuming food in
its most natural state, or as close to it as possible.
It is not a diet; its a lifestyle approach to food
and its preparation, leading to an improved
life one meal at a time.
Eat five to six times a day three meals and
two to three small snacks. Include a lean
protein, plenty of fresh fruit and vegetables,
and a complex carbohydrate with each meal.
This keeps your body energized and burning
calories efficiently all day long.
Choose organic whenever possible.If your budget limits you, make meat,
eggs, dairy and the Dirty Dozen (ewg.org/
foodnews) your organic priorities.
Drink at least two liters of water a day
preferably from a reusable canteen, not plastic;
were friends of the environment here! Limit
your alcohol intake to one glass of antioxidant-
rich red wine a day.Get label savvy.Clean foods contain short
ingredient lists. Any product with a long
ingredient list is human-made and not
considered clean.
Avoid processed and refined 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 trans fats, anything fried or anything
high in sugar.
Consume healthy fats(essential fatty acids,
or EFAs) every day.
Learn about portion sizesand work toward
eating within them.
Reduce your carbon footprint.Eat produce
that is seasonal and local. It is less taxing on
your wallet and our environment.
Shop with a conscience.Consume humanely raised and local meats.
Slow down and savor. Never rush through
a meal. Food tastes best when savored.
Enjoy every bite.
Take it to go.Pack a cooler for work or
outings so you always have clean eats
on the go.
Make it a family affair.Food is a social
glue that should be shared with loved
ones. Improve the quality of your familys
life along with your own.
Followus on:
Clean EatingFans Have Spoken
Grilled corn on the cob and fresh mixed
berries over homemade vanilla ice cream."
Joyce Flowers Woehler
Grilled pork kebabs." Petrina Cole
We ask,you answer!
cleaneatingmag.com
Clean Eating
6 Clean Eating JULY/AUGUST 2014
18 Simple Summer Sides
Whats your favorite 4th ofJuly dish?
cleaneatingmag.comwhats fresh at
Red, White & Blue Cheese Cobb Salad
Smoked Salmon Burger
with Lemon Aioli
Shrimp orzo salad." Simone Kerr
Potato salad." Diane Troxell
BBQ ribs." Shae McFarlin
Strawberry and blueberry shortcake."
Amy Rosen Lieberman
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clean eating //editor's letter
Alicia RewegaEditor-in-Chief
It's Summer andthe Livin' is Easy
Welcome to the issue!You couldnt have picked a
better food mag to load up on
supremely delicious seasonal
meals that will last you all
summer long. So much love,
passion and energy went intothis issue (and some of our
best hot-weather ideas yet!).
Beyond the fabulous summer
inspo that is this issue, its also
our first-ever Easy Issue."
Whether its the surpris-
ingly simple finger-licking
lobster recipes on page 50,
our jaw-droppingly sky-high
sandwiches on page 66, the
irresistible 5-ingredient meals
on page 40 or the staggeringamount of fresh, chef-made
drinks think smoothies,
juices, cocktails and mocktails
peppered throughout this
issue (peruse them all on page
97), each and every recipe was
curated especially for you,
with your jam-packed summer
schedule in mind. So how do
we quantify the term easy?According to an overwhelm-
ing response from our readers,
easy means recipes that are
30 minutes, 10 ingredients and
3 simple steps or less. Nearly
every recipe inside was de-
veloped and tested using that
simple formula with many of
them requiring even less time
and fewer ingredients! Let us
take the time and stress out of
meal prep this summer so youcan continue to eat incredibly
well, but also carve out time
for plenty of play.
Tweet us @cleaneatingmag, @aliciarewega
Facebook.com/cleaneatingmag
Seasonal Obsessions I'm (Embarrassingly) Excited About
MY CONTAINERHERB GARDEN
This year I plantedbasil, oregano, thyme,
rosemary, mint,
sage and chives,
and have been plan-
ning all my meals
around their in-
tensely fresh flavors!
MORNINGLAKESHORE RUNS
We wait all winter forwarm weather here
in Toronto and once
it finally hits, I force
myself out of bed
early to start the
day strong with a
reflective run along
Lake Ontario.
LIGHTENINGUP WITH FRESH
JUICEI juice as much
as I can with my
workhorse Omega
juicer (see page 24
for recipes!), but
when Im tight on
time I order a 3-day
supply from Total
Cleanse in Toronto.
DININGALFRESCO!
Whether its myown humble bal-
cony or a bustling
restaurant patio,
one things for
sure, youll find me
eating outside this
time of year!
COOL COOKING
Im obsessed with
super-fresh mealssuch as the cap-
rese salad and the
pesto pasta salad I
recently made for
my best friends baby
shower using the
basil from my herb
garden, of course!
MAKING GIANT JUGSOF INFUSED WATER
Lately Ive been playingwith endless ingredient
combinations to infuse
water with. Recently I
spiked my aguawith
fresh-sliced aloe vera,
cucumber, strips of fresh
ginger and topped it
with edible flowers for
added "ooh" factor.
Happy summer clean eaters, and please stay in touch!
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A: A technique that originated from Ayurvedic ritual, oil pulling has beenpracticed for centuries by ancient peoples. Antibacterial, antiviral and
antifungal, coconut oil is a powerful tool in maintaining a bacteria-free mouth.
The pulling refers to the way in which the oil is believed to extract or pull
bacteria and other toxins out from the mouth. I have been using sesame or
coconut oil for this purpose and love how clean my mouth feels after I have
done it. For best results, you are supposed to swish the oil around your mouth
for 10 to 20 minutes each time. When I recently told my dentist that I had been
oil pulling, she was blown away at how healthy and clean my mouth was, and
she remarked at how much brighter and whiter my gums and teeth looked.
While there is little scientific evidence on oil pulling, there are at least 3,ooo
years of anecdotal evidence suggesting the power of the process.
Meet Our ExpertsQ:Oil pulling seems to be all the rage lately. Is there any
scientifically proven truth to its touted benefits?
Karissa Heinz,ATLANTIC CITY, NJ
advisory board //clean eatingcontributors
jonny bowdenPHD, CNS
Board-certified nutrition
specialist, motivational
speaker, author and expert
in the areas of weight loss,
nutrition and health.
Nutrition
Culinary
tiffani bachus
anderin macdonaldCo-owners of the U Rock
Girl nutrition and training
program (URockGirl.com),
registered dietitians and
nutrition, fitness and
wellness experts.
tosca renoBSc, BEd, NTPMotivational speaker,
presenter and best-selling
author of several books,
including theThe Eat- Clean
Dietseries and The StartHere Diet(Ballantine Books,
2013).
jill silverman houghFood and wine writer, recipe
developer, culinary instruc-
tor, author of the 100 Perfect
Pairingsseries and co-author
of The Clean Plates Cookbook
(Running Press, 2012).
julie oharaBAClean Eating's Resident Foodie,
food and travel writer and recipe
developer. Her work has been
featured in Shape, Vegetarian Times,
SELF and National Geographic Trav-
eler, among other magazines.
diane morganFood writer, culinary instructor,
restaurant consultant and award-
winning author of 17 cookbooks,
including her latest, ROOTS
(Chronicle Books, 2012).
marianne wrenBA, CCAs both a recipe developer and
food stylist, Wren has worked
with various print and advertis-
ing clients. She completed her
culinary training at Dubrulle
French Culinary School and The
Culinary Institute of America.
jo lusted
Clean Eating'sResident Chef,
culinary instructor, freelance
writer and author ofDish Do-Over
(HarperCollins, 2014). Lusted
regularly contributes to a variety of
television programs and publica-
tions, including Steven and Chris.
amy thielenCHEF/WRITER/TV HOST
PARK RAPIDS, MN
From her country roots to the fine-
dining kitchens of Manhattan and
back again, Amy Thielen took inspira-
tion from her Midwestern upbringing
to pen The New Midwestern Table:
200 Heartland Recipes.The book'ssuccess led to her TV series Heartland
Table on Food Network. Standing
between the stove and the kitchen
counter, thats my happy place, says
the Cooking With (p. 28) chef.
dina cheneyCOOKBOOK AU
THOR/FOOD WRITER
COS COB, CT
Dina Cheney light-
ened up Amaz-
ing 5-Ingredient
Meals (p. 40) by
whipping up a
citrusy cauliflower
pure in place of
mashed potatoesand adding beans
to meat-based
fillings, among
other flavorful
techniques. "With
summer produce,
you barely need
to do anything to
build incredible
meals," she says.
natalie perryFOOD BLOGGER/
PHOTOGRAPHER
SPARKS, NV
In this issue,
Natalie Perry
photographed and
styled the how-
to shots in Kitch-
en Confidential
(p. 30) as well
as the produce-packed Meal
Plan recipes (p.
77). Tomatoes,
zucchini, corn,
and mangos are
all gorgeous on
their own without
a lot of extra props
and fussy styling,
says Perry.
Tosca Reno
10Clean Eating JULY/AUGUST 2014
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VICE PRESIDENT, GENERAL MANAGER
Kim Paulsen
VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,
VEGETARIAN TIMES AND YOGA JOURNAL
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VOLUME 7, ISSUE 5
PRINTED IN THE USA
Distribution
Clean Eating (ISSN 1913-7532) is published eight times per year
(2014 Cover Dates: #39 Jan/Feb 14, #40 March 14, #41 Apr/May 14,#42 June 14, #43 July/Aug 14, #44 Sept 14, #45 Oct 14, #46 Nov/Dec
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Active Interest Media Publication.
PLEASE NOTE:All readers are advised to consult theirphysician before beginning or adding a new fitness regimen orchanging their diet. Clean Eatingdoes not accept any responsibilityfor injury sustained as a result of following the advice or suggestionscontained within the content of this magazine.
Clean EatingEDITOR-IN-CHIEFAlicia Rewega
EditorialFOOD EDITORAndrea Gourgy
RESEARCH AND COPY CHIEF Laura Schober
ASSOCIATE EDITORGilean Watts
ONLINE EDITORJessica Po llackNUTRITION CONSULTANTAntonina Smith
Recipe CreatorsHeather Bainbridge, Sharon Booy, Dina Cheney,
Jill Silverman Hough, Candice Kumai, Jo Lusted,
Philippe Massoud, Julie O'Hara, Tennille Tejeda, Amy Thielen,
Amie Valpone, Laura Walsh, Marianne Wren
RESIDENT CHEFJo Lusted
RESIDENT FOODIEJulie OHara
Recipe TestersGeremy Capone, Olivia Simpson, Katie Verissimo
ArtART DIRECTORBianca DiPietro
ASSOCIATE ART DIRECTORPamela GraverLEAD DESIGNERAshley Souter
ContributorsPeter Agostinelli, Anna Lee Boschetto,
Jonny Bowden, Jill Silverman Hough, Jo Lusted,
Julie OHara, Tosca Reno, Sarah Tuff, Laura Walsh
PhotographersGibson & Smith, Cara Lyons, Natalie Perry, Maya Visnyei
Food StylistsDavid Grenier, Marianne Wren
ASSISTANT Kristen Javier
Prop StylistsCatherine Doherty, Gallimaufry
ProductionPRODUCTION MANAGERLisa Snow
Marketing & WebMARKETING DIRECTOR
John Roble s|[email protected]
MARKETING MANAGERGreg Brenton |[email protected]
DIGITAL ADVERTISING MANAGERLauren Walker |[email protected]
MARKETING DESIGNERTanya Cantu |[email protected]
DIRECTOR, FOREIGN EDITIONS
Dayna Macy| [email protected]
WEB OPERATIONS DIRECTOR
Ken Coffelt
Consumer MarketingCIRCULATION DIRECTORJenny DesjeanDIRECTOR OF RETAIL SALESSusan Rose
JULY/AUGUST 2014Clean Eating 1PLUMP
HOTOTIMU
R/SHUTTERSTOCK.C
OM
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KEEP IT SIMPLEMost of the dinner recipes on the
two-week meal plan are super
labor-intensive. One recipe actually
instructed to chop some veggies,
run them through the foodprocessor, and then later called for
another trip to the food processor.
You may wish to have a section
called "Weekend Meals" that is a bit
more time-consuming. But for the
week, let's keep it simple.
Trina Rodgers, Plano, TX
EASY DESSERT
I have a simple dessert recipe with
aClean EatingClean Choice Award
pick, Daisy Brand 4% CottageCheese: Thoroughly mix together
cup cottage cheese (it may
be drained if you want a more
farmers cheese consistency), 1 to 1 tsp of organic evaporated cane
juice (or to taste and any preferred sweetener), tsp organic vanilla
extract and tsp organic unsweetened cocoa powder. Thoroughly
mix together all ingredients in a container and refrigerate. Its very
satisfying for those little sweet cravings. Drea Kremposky, Smithfield, PA
12 Clean Eating JULY/AUGUST 2014
clean eating //letters
We Hear You!
We Hear You
ONTWITTER
GREENGOODNESSOh my... I just made the Green
Goddess Pasta Salad from the June
2014 issue (p. 72). I learned a new wayto prepare tasty asparagus! I don't
think there will be any leftovers.
Virginia Keene, via Facebook
"Just received the April/May 2014 issue today.
I made the Chicken Youvetsi (p. 43) AMAZING!" Angela Meehan Grijalva
twitter.com/cleaneatingmag
Just sent in my
@cleaneatingmag
subscription. Passed around
the April/May 2014 issue to
my co-workers. Making
the Chicken Lo Mein
Pizza (p. 61) tomorrow.
@iveyjanette_207
Make this
for dinner tonight:
Eggplant Parmesan with
Bulgur & Pine Nuts
(p. 122, The Best of
Clean Eating) from
@cleaneatingmag!
@FitBottomedGirl
My fave
@cleaneatingmag
recipe: Dreamy Chocolate
Buttercream Cookies
(p. 98, June 2013). I add
dried cherries. The fam
LOVES them!
@JaneVanOsdol
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 EATINGAT
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LETTER OF THE MONTH
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A D V E R T I S E M E N T
Health-Watch Expos:How to Break ThroughYour Weight Loss PlateauBy Amber Rios
Being a health and nutrition
correspondent means that companiesfrequently send me their products,
and ask for my stamp of approval. Most
of the time I dive into research, give the
product a try, and send the company honest
feedback about what theyll need to change
before Ill recommend it. Plus, my hectic job
and my determination to stay fit means Im
always hunting for a quick and nutritiousway to fill up on nutrients my body needs.
So I can confidently say, Ive tried it all.
Like many people out there, one of
my biggest frustrations when I am trying
to lose weight is when my progress halts
despite the fact that I continue to follow a
strict plan. On my last workout, I expressedmy frustration to my elite personal trainer,
Tony, a triathlon winning, organic-to-the-
bone fitness guy with a ten mile long track
record of whipping the whos who into
shape in record time. Tony handed me a
meal replacement drink and told me to
include it in my regular diet. He simply said,You will be astounded by the taste and the
results you will see!
With more than a healthy dose of
scepticism, I decided to investigate the
shake Tony handed me to try called
INVIGOR8.
Turns out, he was right about the taste.
After one sip I thought there is no waythis can be healthy because the creamy
chocolate flavor is just too delicious. I wasstunned because virtually every other
meal replacement shake Ive tried has
tasted chalky, clumpy and are packed with
hidden no-nos like cheap protein, tons
of artificial ingredients, not to mentionharmful synthetic dyes, additives, sugars,
preservatives, and hormones. And even
though INVIGOR8s full meal replacement
shake costs more than many of the shakes
Ive tried, it was about half the price of my
favorite salad, and the nutrition profile
looked second to none.
Still sceptical, I looked up the reviews
online and reached out to a few people to
get their feedback on the product. By thenext morning three people got back to
me saying, As a trainer I love Invigor8. Its
definitely helped me to have more all-day
energy, plus build the kind of lean sculpted
muscle that burns more fat.
Yes, Ill recommend it, it tastes great,
and I really like how it keeps me feeling full
for hours.Im a marathon runner and a friend
recommended it to me. Drinking it has
become a part of my regular training
routine, because my time has improved, my
energy is up, and Im thinking more clearly
than ever before.
I decided to take my investigationone step further by researching the
development of INVIGOR8. I was pleasantly
surprised to find out that the company went
to great lengths to keep INVIGOR8 free of
harmful ingredients.
The makers of INVIGOR8 were
determined to make the first 100% natural,organic, non-GMO nutritional shake &
superfood. The result is a meal replacement
shake that contains 100% grass-fed whey
that has a superior nutrient profile to the
grain-fed whey found in most shakes,
metabolism boosting raw organic coconut
oil, hormone free colostrum to promote a
healthy immune system, Omega 3, 6, 9-richchia and flaxseeds, superfood greens like
kale, spinach, broccoli, alfalfa, and chlorella,and clinically tested cognitive enhancers
for improved mood and brain function.
The company even went a step further by
including a balance of pre and probiotics
for optimal digestive health, uptake, andregularity and digestive enzymes so your
body absorbs the high-caliber nutrition you
get from INVIGOR8.
As a whole-foods nutritionist with
a thriving practice, I understand the
importance of filling my body with the best
Mother Nature has to offer. I am always
reluctant when trying new products because
I am never sure of the impact they will have
on my energy and weight. INVIGOR8 is
different, not only because its delicious,
but because it helps me to maintain the
energy I need to run my busy practice, while
staying fit and toned. Considering all of the
shakes Ive tried, I can honestly say that theresults Ive experienced from INVIGOR8 are
nothing short of amazing.A company spokesperson confirmed a
special offer: if you order this month, youll
receive Free Enrollment into the companys
Loyalty Program where youll qualify to
receive a $10 discount on every bottle ofINVIGOR8. And so you dont go a month
without INVIGOR8 - helping you lose weight
while getting toned, youll automatically
receive a fresh bottle every 30-days. There
are no minimum amounts of bottles to buy
and you can cancel at any time. You can order
INVIGOR8 today at www.DrinkInvigor8.com
or by calling 1-800-958-3392.
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RADISHESA member of theBrassicafamily of vegetables, along with cabbage,cauliflower, Brussels sprouts and kale, these vibrant Chinese radishes gettheir moniker from their white-and-green exterior and fuchsia flesh thatresemble the summer picnic staple. Brighten up any dish and get thecookout conversation started with this whimsical market pick.
BY ALICIA REWEGA
SUPERFOOD:
Watermelon
78chewonth
is
no.
Bone-in chicken breasts, porkchops and steaks are less likely to
dry out on the grillthan boneless,
so opt for these cuts instead of
boneless at your next cookout.
bits 'n' bites
MARKET NAMES:Red Daikon, Shinrimei,
Roseheart and Red Meat
SEASON:Available year-round, but
peak season is spring and late fall
PICK IT:If possible, purchase water-
melon radishes with greens and roots
attached. Select firm-to-the-squeeze
radishes with leaves that are still perky
and crisp
STORE IT: Remove stems and leaves
and store radishes separately in a
punctured, zip-top bag in the fridge for
up to 2 weeks. Occasionally check in and
consume before they soften. Use leaves
in soups, stews, sauts and stir-frys within
2 to 4 days
EAT IT:Slightly milder and muchlarger than their peppery red radish
counterparts, watermelon radishes
have a sweet, subtle almond undertone.
Watermelon radishes are excellent raw
but also taste delicious braised, roasted
or mashed
PREP IT:Scrub radishes, trim root ends
and then soak; serve raw in salads or
pasta salads, or use as a garnish, shaved,
sliced widthwise or into matchsticks. Also
try them braised or roasted as a side or
in soups and gratins. Theyre brilliant for
pickling too!
HEALTH BENEFIT:A good source of
vitamins such as vitamin C, niacin, folate,
riboflavin and thiamin as well as minerals
phosphorus, potassium, calcium and
magnesium, watermelon radishes are
also rich in antioxidants and electrolytes.
Theyre an ultra-light snack with just
16 calories per cup
14 Clean Eating JULY/AUGUST2014
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Most of us look at clean
eating as part of an overall
lifestyle to improve health,well-being, and longev-
ity, and that lifestyle includes
physical activity. But exercising
or not exercising doesnt
just affect the waistline.
A new study by researchers
at the Wayne State University
School of Medicine found that
physical inactivity can actu-
ally alter, or rewire, the brain,
particularly the areas associated
with cardiovascular health.
The researchers theorized that
these changes to the brain
affect the areas that regulate
breathing, blood pressure and
heart rate, and may contribute
to an increased risk of cardio-
vascular disease in sedentary
individuals. So what are you
waiting for? Get out there, get
moving and enjoy the summer.
NOTSOSWEET HEARTSugar and spice may be
everything nice in nursery
rhymes, but the sugar part of
the duo is anything but nice
when it comes to your heart.
A recent study found that
adults who consumed 10% to
24% of their daily calories from
added sugars (not those found
naturally in foods like fruits, but
added to food products by the
manufacturer) saw a 30% in-
creased risk of dying from heart
disease compared to those who
consumed less than 10% of
their daily calories from added
sugars. Even more surprising,those who consumed more
than 25% of their daily calories
from sugar had an increased
risk of dying from heart disease
of wait for it 175%! (For the
record, a whopping 70% of
adults consume at least 10% of
their daily calories from added
sugar.) Too much sugar does
not just make us fat," wrote
Laura Schmidt, PhD, in the
JAMA Internal Medicine. It can
also make us sick. Train your
palate to crave fewer sweets: Try
your coffee and tea au naturel
and opt for naturally sweet
whole foods over sugar-laden
packaged items. It may be an
adjustment, but soon youll
find sweetened foods will taste
too sweet for you and youre
already sweet enough!
Lack ofExerciseRewires
the Brain
67chewonth
is
no.
Blueberries, strawberries and raspberries tastebest at room temperaturerather than chilled.For optimal flavor, removethem from the fridgean hour or twobefore eating.
A large, multinational study showed that if youre pregnant,
eating fish even just once a week may lower your risk of
premature birth. Women with a higher rate of fish intake
during pregnancy also gave birth to babies with a slightly
higher birth weight. Interestingly, that finding was even more
pronounced in smokers and in overweight or obese women!
bits 'n' bites
BABYINSURANCE
Is Food AddictionFor Real?
A:The notion of food addiction, specificallycarbohydrate addiction (since most folks dontbinge on steak and broccoli), has been aroundfor a while but remains controversial. Now astudy published in The American Journal of Clini-cal Nutritionhas documented the prevalence offood addiction in a large US-based populationof women. Using the Yale Food Addiction Scale,researchers found that over 8% of women 45 to64 years old met the criteria for being addictedto foods, while a smaller 3% percent of women62 to 88 years old met the criteria. In view of
recent books documenting how food scientistsdesign their food products to be downrightirresistible by manipulating levels of salt, sugar,and fat, these results show an alarming trend.
Best advice:If you know that a food is a triggerfood for you, the old adage everything in modera-tion may not work for you. Resist the first bite alto-gether to avoid an expertly plotted food addiction!
-
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ovega.com
BEFOREYOUBUYANOMEGA-3S
UPPLEMENT,
CHECKTHESEBOXES:
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Nofishyaftertaste
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THENCHECKTHISBOX:
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Theres one box that contains 5x more omega-3 per pill than krill oil. Ovega-3.
Theres no fishy aftertaste because its not from fish. Its GMO-free, vegan, gluten-free and
requires only one pill per day. Thats why Ovega-3 is the superior omega-3 supplement.
Go to ovega.com to find a store near you. Then visit:
And fine health food stores nationwide
Select
Select
-
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Margarita ShrimpSERVES 4.HANDSON TIME:20 MINUTES.
TOTAL TIME:20 MINUTES PLUS MARINATING TIME.
INGREDIENTS:
cup 100% agave tequila
3 tbsp fresh lime juice plus 1 tsp lime zest
3 tbsp chopped fresh cilantro
2 tbsp olive oil
1 tbsp raw honey or 2 tbsp fresh orange juice
1 jalapeo chile pepper, seeded and
minced, optional
1 lb peeled, deveined and tail-on large
shrimp (raw fresh or frozen, defrosted
and drained)
High-heat cooking oil (such as grape
seed or safflower), as needed
Pinch each sea salt and fresh ground
black pepper
EQUIPMENT:
Large bamboo skewers, soaked in
water for 1 hour
INSTRUCTIONS:
ONE: In a medium bowl, combine tequila,
lime juice and zest, cilantro, olive oil, honey
and jalapeo (if using). Transfer shrimp to a
large resealable bag or container and pour
marinade over shrimp, tossing gently to coat.
Transfer to refrigerator to marinate for 1 to
3 hours, turning occasionally.
TWO: Preheat a grill to medium and brush
grates with cooking oil. Remove shrimp from
marinade, discarding any excess marinade.
Sprinkle shrimp with salt and black pepper
and thread onto skewers. Grill shrimp for 2 to
3 minutes per side, turning once, until firm,
opaque throughout and pink in color.
NUTRIENTS PER SERVING OF RECIPE:
CALORIES: 131,TOTAL FAT: 2 g,SAT. FAT: 0 g,CARBS: 1 g,
FIBER: 0 g,SUGARS: 1 g,PROTEIN: 27 g,SODIUM: 155 mg,
CHOLESTEROL : 214 mg
Beer-MarinatedGrilled Flank SteakSERVES 8.HANDSON TIME:20 MINUTES.TOTALTIME:25 MINUTES PLUS OVERNIGHT MARINATING TIME.
INGREDIENTS:
3 cloves garlic, minced
1 small white onion, minced
1 12-oz bottle amber or nut-brown beer
(not dark beer)
2 tbsp Dijon mustard
2 tbsp reduced-sodium soy sauce
1 tbsp chopped fresh rosemary
2 lb flank steak, trimmed
bits 'n' bites //cooking class
We all know that properly pairing
wine with food will enhance a dish,
but did you know that cooking with
wine, beer and spirits has an even
greater flavor-enhancing effect?It allcomes down to the science of cooking; evapora-
tion and molecular bonding. Alcohol evaporates
relatively quickly and brings the flavor to our nose think about macerated berries in a little liqueur
and how wonderful they smell. Thats the alcohol
carrying the flavor and aroma of the fruit. Alcohol
also has the amazing ability to bond with fat and
water, which is important in a brine or marinade.
Some marinade ingredients are only fat soluble,
while some are strictly water soluble, so alcohol
helps bridge the gap and allows the flavors to
penetrate. The same principle applies with stew-
ing and braising. Alcohol also enhances sauces be-cause of both evaporation and molecular bond-
ing. When you dissolve ingredients in alcohol, and
reduce the sauce itself, the alcohol intensifies the
flavors. A sauce made with water or broth wont
be as flavorful. Lastly, a common myth is that alco-
hol burns off during cooking, which isnt entirely
true. The amount leftover depends on the original
amount of alcohol, cooking temperature, cooking
and resting time and the cookware used.
There are
two types of beer;
ALEand LAGER. Ale is fru
and earthy, lager is lighte
and drier. Beer in marinad
helps the flavor penetrate
leaves a subtle caramel
flavor and helps
tenderize meat.
PURE AGAVE
TEQUILAShave herbal
and mineral qualities
that enhance the
flavor of the marinade
and help the flavor
penetrate.
18 Clean Eating JULY/AUGUST 2014
WHITE WINE
brings out the
flavor of the shallots anherbs by bonding to th
butter and imparts great
flavor to the dish from
the reduction
in liquid.
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High-heat cooking oil (such as grape seed
or safflower), as needed
tsp sea salt
tsp fresh ground black pepper
INSTRUCTIONS:
ONE: In a large bowl, combine garlic, onion,
beer, mustard, soy sauce and rosemary.
Transfer steak to a large resealable bag or
container and pour marinade over steak,
turning to coat. Transfer to refrigerator to
marinate overnight, turning occasionally.
TWO: Heat a grill to medium-high and brush
grates with oil. Remove steak from marinade,
discarding any remaining marinade. Season
steak with salt and pepper. Grill steak for
about 5 to 6 minutes per side, turning once,
for medium-rare doneness, or 7 to 8 minutes
per side for medium doneness. (NOTE:Test
with an instant-read thermometer, steak
should register 145F in thickest part.) Rest for
5 minutes, covered, before serving. To serve,
slice across the grain.NUTRIENTS PER SERVING / OF RECIPE:
CALORIES: 160,TOTAL FAT: 7 g,SAT. FAT: 3 g,MONOUNSATU
RATED FAT: 3 g,POLYUNSATURATED FAT: 0 g,
CARBS: 0.5 g,FIBER: 0 g,SUGARS: 0 g,PROTEIN: 23 g,
SODIUM : 188 mg,CHOLESTEROL: 65 mg
White Wine
Herb SauceSERVES 4.HANDSON TIME:25 MINUTES.
TOTAL TIME:25 MINUTES.
INGREDIENTS:
2 shallots, minced
2 cups dry white wine
cup cold organic unsalted butter, cubed
cup chopped fresh herbs (TIP:Opt for a
mix of any of the following: fresh flat-leaf
parsley, tarragon, chives or chervil.)
Sea salt and fresh ground black pepper,
to taste
INSTRUCTIONS:
In a small saucepan, bring shallots and wine to
a boil on high. Reduce heat slightly to a gentleboil and continue to cook, stirring occasionally,
until reduced to about cup, about 20 min-
utes. Remove from heat and whisk in butter
gradually until incorporated. Before serving,
return sauce to medium heat and gently warm
as needed; do not boil. Stir in herbs and season
with salt and pepper.
NUTRIENTS PER SERVING OF RECIPE:
CALORIES: 135,TOTAL FAT: 12 g,SAT. FAT: 7 g,MONOUNSATU
RATED FAT: 3 g,POLYUNSATURATED FAT: 0 g,CARBS: 6 g,
FIBER: 1 g,SUGARS: 2 g,PROTEIN: 1 g,SODIUM: 71 mg,
CHOLESTEROL: 31 mg
FOODP
HOTOGRAPHYBYCARA
LYONS
OrganicIndiaUSA.com
Tulsi Moringa Teais a nutritious and delicious blend of TheQueen of Herbs Tulsi~Holy Basil, Moringa leaves and fragrant
Lemongrass. Moringa leaves are nutritionally rich, containing
essential minerals, vitamins, & all 18 amino acids the building
blocks of protein. Antioxidant abundant, stress relieving,
immune boosting, energy enhancing True Wellness!
EARTH
SEER
Ethical
Accountable
Reliable
Trustworthy
Holistic
Socially
Environmentally
Economically
Responsible
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CleanEatingm
agaz
ine
S
EALOFAPPROVAL
A
pproed
supermarket guide //bits 'n' bite
Jazz up your poultry, meats, seafood and vegetableswith these incredibly clean and fragrant spice rubsand seasonings. BY LAURA SCHOBER
SIZZLIN
SEASONINGS
Mountain RoseHerbs EpicureanOrganics GaramMasalaA spicy, rich blend of organic
herbs and spices such as
cumin, coriander, cinnamon
and clove imparts plenty of
taste and flavor to Mountain
Rose Herbs Epicurean Organ-
ics Garam Masala. A staple in
Indian cooking, garam masala
is great for adding some hot,
curry flavor to meats or vege-
tables. The company donates
2% of its proceeds to the
Organic Consumers Associa-
tion, which supports organic
initiatives for consumers and
producers just another
notable reason why this spice
blend receives a Clean Eating
Seal of Approval.
Simply OrganicGrillingSeasoning:VegetablePerfect for picky eaters who
arent the biggest fans of plain
ol' vegetables, Simply Organic
Vegetable Seasoning offers a
pleasingly savory taste thanks
to a lip-smacking blend of
ingredients including organic
onion, garlic, cumin, cilantro
and bell peppers. Use this
CE-certified seasoning to
dress up roasted vegetables
or to add some kick to stir-
frys, soups and even nuts.
Simply Organic gives back 1%
of each sale to organizations
and projects that promote
organic farming since 2001,
the company has donated
over half a million dollars in
support of the cause.
Salt SistersPorcini PoultryRubLemon peel and porcini
mushrooms impart a deep
earthy flavor balanced
out by a soothing hint of
citrus in Salt Sisters Porcini
Poultry Rub. This delicious,
gourmet-style rub perks up
chicken and turkey sausages
and burgers as well as ricedishes and gravies. This rub
meets CEstandards for the
companys commitment
to using unrefined, natural
ingredients, proving that a
finger-licking rub doesnt
have to be full of processed
ingredients to impart
fabulous flavor.
Organic FairHerbes deProvenceSpice Rub
The aromatic flavors of
Organic Fair Provence Organic
Spice Rub are a satisfying
choice to coat over lean meats
or seafood, potatoes,
salad dressings and fresh,
soft cheeses, or for mixing
into vinaigrettes. This herbesde Provence is made with an
all-organic blend of rosemary,
lavender, tarragon, marjoram
and Mayan sea salt. This
CE-approved rub contains
2% of your daily value (DV) of
vitamin A, vitamin C, calcium
and magnesium as well as
4% of your DV of iron.
Mill Creek SpiceCompanyJRs FavoriteSteak SeasoningSmoky, mustardy, peppery,
spicy and garlicky JRs Fa-
vorite Steak Seasoning adds
a melody of drool-worthy
flavors to steaks and burger
patties. A mixture of certified
organic herbs and spices
and natural smoked sea
salt makes this grill-favorite
seasoning CE-worthy. Plus,
unlike other conventional
seasonings, it contains no
MSG or chemical anti-clump-
ing agents. The line of JR sea-
soning blends was inspired
by the culinary adventures of
the owners 80-something
mother, Jimmie Rae, who still
loves to cook up a storm to
this day.
JULY/AUGUST 2014Clean Eating21
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bits 'n' bites //four-legged finds
These sinfully sweet scoops make the perfectsummer treat for your pet. The ingredients are sosimple and pure that even you can enjoy them too!
Banana SplitMAKES 24 SCOOPS.
INGREDIENTS:
BANANA
1 banana, mashed
2 tbsp plain yogurt
STRAWBERRY
cup chopped strawberries
cup plain yogurt
CAROB
2 tsp carob powder
cup plain yogurt
FIDOFROYO
Heres whats on our
reading list this summer.BY ANNA LEE BOSCHETTO
TheBookClub
BE SURE TO CHECK OUT OUR
BLOG CLEANEATINGMAG.
COM/BLOG FOR ADDITIONAL
REVIEWS OF FABULOUS
COOKBOOKS!
Yummy Supper: 100 Fresh, Luscious & HonestRecipes from a (Gluten-Free) Omnivore
Dispelling the myth that gluten-free foods mean flavor-free fare,author Erin Scott began developing gluten-free recipes after being
diagnosed with celiac disease and finding out her two children were
also gluten-intolerant. As a result, Yummy Supperis a compilation of
exceptional recipes that range from a simple Watercress Salad with
Balsamic Cherries to an elegant Oven-Roasted Pork with Fennel
Seeds, Garden Rosemary and Garlic Rub. Divided into well-organized
chapters such as Slurp, Veg, Egg and Butcher Shop, Scott delves into
her simple solutions to gluten-free living, such as cooking at home
and eating more whole foods. BY ERIN SCOTT RODALE, $25
The Oh She Glows Cookbook
After subsisting on highly processed, low-calorie foods for nearly
a decade, self-taught chef and food photographer Angela Liddon
made the switch to a plant-based diet that included whole grains
and fresh produce. Not only did she gain energy, but she was also
inspired to share the recipes from her blog (along with new recipes) i
The Oh She Glows Cookbook. Now in her collection of totally-delicious
vegan recipes, including the Grilled Portobello Burger with Sun-Dried
Tomato Kale Hemp Pesto, Liddon promises to satiate the appetites o
vegans and meat-eaters alike. The cookbook also features smoothies
such as the Glowing Mojito Green Monster, making it an ideal kitchen
companion for every home cook. BY ANGELA LIDDON AVERY, $25
*NOTE:When introducing new foods to your pets, CE recommends first giving them a small amount and keeping an eye out forpossible allergic reactions. As always, while you are tr ying to make a h ealthier choice for your pet, you may wish to consult withyour veterinarian first. They can also inform you of specific breed requirements for a healthy diet.
VANILLA
Splash pure vanilla
extract
cup plain yogurt
INSTRUCTIONS:
In a medium bowl,
combine ingredients
for each flavor,
mixing well andrinsing bowl between
flavors. Scoop into
a mini muffin tin,
making 6 scoops of
each f lavor. Freeze for
5 to 6 hours.
http://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/blog -
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Start the Almased Diet today! Call us toll-free at 1-877-ALMASED (1-877-256-2733)
-
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bits 'n' bites
Hit the reset button on your health withthese refreshingly delicious juices andsmoothies that will fuel your days withnoticeably more energy and set yourskin aglow while zapping toxins and freeradicals. BY CANDICE KUMAI
SERVES 2.
INGREDIENTS:
1 cups fresh pineapple
2 cups dandelion greens
2 cups baby spinach
1 cups coconut water
INSTRUCTIONS:
Add all ingredients to a
juicer and juice, then whisk
in coconut water to combine.
NUTRIENTS PER SERVING:
CALORIES: 70,TOTAL FAT: 0 g,CARBS: 17 g,FIBER: 0 g,
SUGARS: 12 g,PROTEIN: 2 g,POTASSIUM: 470 mg,
VITAMIN A: 90% daily value (DV),IRON: 10% DV
SERVES 3.
INGREDIENTS:
1 cup coconut water
4 cups baby spinach
Bartlett pear, cored
Fuji apple
1 tsp green
superfood
1 to 2 tbsp lemon juice,
to taste
1 cup ice
INSTRUCTIONS:
Add all ingredients to a blender
and blend until smooth.
NUTRIENTS PER SERVING:
CALORIES: 90,TOTAL FAT: 0 g,CARBS: 20 g,FIBER:
5 g,SUGARS: 10 g,PROTEIN: 2 g,POTASSIUM: 300 mg,
CALCIUM: 10% daily value (DV),IRON: 25% DV
24 Clean Eating JULY/AUGUST 2014
The former host of Lifetimes Cook Yourself Thinand TLCs Home Made Simple,CANDICE KUMAI
received her professional culinary training at Le Cordon Bleu College of Culinary Arts in Los
Angeles, California and went on to cook in several California-based restaurants. A regular judge
on Food Networks Iron Chef Americaand a regular contributor to Shape and Mens Fitness, Kumai
has written and developed recipes for more than half a dozen cookbooks, including Pretty Delicious
(Rodale, 2011) and Cook Yourself Sexy(Rodale, 2012). Her newest cookbook, Clean Green Drinks
(Galvanized Books, 2014), is available now.
JUICES &SMOOTHIES
Life-Improving
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Studiessuggestthatpeoplefeelhappier,
calmerandmorepositiveondayswhen
theyconsumedfreshfruitsandvegetables.
SERVES 4.
INGREDIENTS:
1 cup unsweetened
almond milk
3 cups baby spinach 1 frozen banana
4 tbsp (1 scoop)
protein powder
3 tbsp mint
2 tbsp flaxseeds
1 cup ice
INSTRUCTIONS:
Add all ingredients to a blender
and blend until smooth.
NUTRIENTS PER SERVING:
CALORIES: 140,TOTAL FAT: 4 g,CARBS: 15 g,FIBER: 5 g,
SUGARS: 5 g,PROTEIN: 10 g,OMEGA3s: 1,220 mg,
IRON: 15% daily value (DV)
SERVES 3.
INGREDIENTS:
1 cup unsweetened
almond milk
2 cups cantaloupe 3 tbsp fresh mint
1 cup ice
INSTRUCTIONS:
Add all ingredients to a
blender and blend until smooth.
NUTRIENTS PER SERVING:
CALORIES: 45,TOTAL FAT: 1 g,CARBS: 8 g,FIBER: 0 g,
SUGARS: 8 g,PROTEIN: 1 g,VITAMIN A: 80% daily value (DV),
VITAMIN D: 8% DV,VITAMIN E: 15% DV
JULY/AUGUST 2014Clean Eating25
TOOLTIME
Vitamix S30
In an effort to appeal to small batch
Vitamixers, the sleek and stylish S30
was born and comes equipped with
2 shatterproof take-to-go contain-
ers. Its compact design fits nicely in
even the smallest of kitchens, but its
790-watt motor will not disappoint.
$399, vitamix.com
3
SMALLBUTMIGHTY
Blendtec Designer 725
Featuring a 100-speed touch screen
that allows you to control speed with a
swipe of a finger, Blendtec is calling the
Designer 725 a blender with a brain."
It even prevents problems by detecting
air pockets, risk of overheating and
more.$650, blendtec.com
2
THEROLLSROYCE
Omega VRT400 Juicer
The slower a machine extracts juice
from whole fruits and veggies, the
more it yields and the more nutrient-
dense it is. Juice in bulk with Omegas
new slow press, which produces juice
that stays at its nutritional peak, with-
out degradation, for up to 72 hours.
$430, omegajuicers.com
1
THENUTRIENTSAVER
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Refreshing summer libations and delectable
snacks youll want in your pantry this summer.
BY LAURA SCHOBER
Foodie
Faves
Foodie
Faves
NOT FROM CONCENTRATE
Celebs, jet-setters and clean eaters
alike flock to Jax Coco coconut water
for its pure taste, sustainable produc-
tion and luxe packaging. Now, yourlittle ones can get in on the great taste
too! The new Jax Coco Kidz line con-
tains up to 70% less sugar than juice
and offers five delicious flavors made
with pure 100% coconut water and
either fruit pure or cocoa.
$6 per 6 pack, jaxcoco.com
FRUIT SNACK
We love to stash Peeled Snacks Organic
Dried Fruits in our purses for when a
snack craving hits. With flavors such
as much-ado-about-Mango and
Apple-2-the-core offering just the
right amount of tang and sweetness,these sulfite- and preservative-free
snacks are dried at the peak of ripe-
ness, keeping flavor intact. Oh, and
did we mention these are also free of
added sugar and oils? Just heavenly.
$2.50, peeledsnacks.com
ICY COOL
On hot summer days, the robust yet refreshing taste of
Third Streets Unsweetened Black or Green Tea is just the
pick-me-up you'll need. Made with handpicked leaves from
India that are brewed in filtered water and then bottled for
your tasting pleasure, these organic, fair trade iced teas can
be enjoyed guilt-free they contain zero calories!
$2, thirdstreetinc.com
NEW GURT ON THE BLOCK
Icelandic yogurt, called skyr in its homeland, goes stateside
in this fat-free organic yogurt made from the milk of grass-fed
Wisconsin cows. Thicker and creamier than Greek yogurt and
brimming with gut-friendly probiotics, Smri Organic Icelandic
Yogurt in Pure contains 20 grams of protein per serving and
20% of your daily value (DV) of bone-building calcium.
$2.50, smariorganics.com
HOT TEAS
CAN BE A BIT
MUCH IN THE
SUMMER HEAT,
SO ITS GREAT
TO HAVE THIS
ICED VARIETY
ON HAND. ITS
PERFECT FOR
THE BEACH OR
AN OUTDOOR
PICNIC! ASHLEY SOUTER,
LEAD DESIGNER
IF YOURE LOOKING FOR SNACK THAT WILL CURB
AFTERNOON CRAVINGS AND IS FREE OF ADDED SUGARS,
THESE DRIED FRUITS ARE A FANTASTIC CHOICE. PLUS,
THEYRE PACKED WITH VITAMINS, MINERALS AND FIBER.
ALICIA REWEGA, EDITORINCHIEF
AS A PARENT OF T WO YOUNG BOYS, IT'S GOOD TO KNOW THAT
THESE COCONUT WATERS ARE RICH IN ELECTROLYTES AS WELL
AS NUTRIENTS SUCH AS VITAMIN C. WITH LOTS OF FLAVORS TO
CHOOSE FROM, EVEN MY PICKIEST CHILD HAS A FAVORITE. PAMELA GRAVER, ASSOCIATE ART DIRECTOR
I CANT RAVE ENOUGH ABOUT THIS YOGURT!
IT BEAUTIFULLY BALANCES BOTH TART AND
SWEET FLAVORS, AND I LOVE HOW CREAMY AND
DECADENT IT IS." LAURA SCHOBER, RESEARCH AND COPY CHIEF
26 Clean Eating JULY/AUGUST2014
bits 'n' bites //foodie faves
Thenew
Greekyogurt
?
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The Food Network host dishes up a slew of useful tipsand tricks for garden bounty and farmers market finds.
BY ANNA LEE BOSCHETTO
AMY THIELEN
be inspired// cooking with
COOKING WITH
Q
A
How did living in the Midwest
influence your view of cleaneating?The kitchen I grew up in reached back
to my great-grandmothers era where
they used a lot of vegetables. I havent
changed my eating habits because we
enjoyed food that was real. My mom
taught me how to peel carrots and core
apples. The food prep methods I grew
up with are a big part of how I cook now.
Favorite garden-variety and whatare three ways to prepare it?Whether its from your garden or the
farmers market, beans are so much better
when theyre in season. In fact, I grow four
or five different kinds including green filet,
Romano, fava and soybeans. With young
green beans, I make a lemony sauce. I also
like to toast walnuts in a little olive oil and
thyme, then toss them with green beans
and a sprinkle of Parmesan cheese.
utting a fresh spin on rustic fare
comes naturally to Amy Thielen
thanks to her northern
Minnesota roots. As the host of Food
Networks Heartland Table, Thielen has
an approachable cooking style thatmaximizes fresh garden bounty.
People who grow their own food have
a lot; it may not be fancy, but its
generous and honest, she says.
Even though she refined her culinary
skills at some of New York Citys top
restaurants, she encourages home
cooks to simply follow their appetites
because everyone just wants great
recipes that offer the comfort and
quality of real food. Thielen spoke with
Clean Eatingfrom her kitchen in Park
Rapids, Minnesota, sharing her secrets
for building flavors and the best
vegetables for beginner gardeners,
along with a recipe that makes the most
of seasonal, garden-fresh produce.
Thielen recently won a James Beard
Award for her cookbook, The New
Midwestern Table: 200 Heartland Recipes
(Clarkson Potter, 2013).
P
Best starter-crop for novicegardeners?
If you have plenty of sun, eggplant is
amazing. I grow Asian eggplant. Buy a
starter plant and keep picking it so that
itll keep producing. It s great for stir-frys,
curries and eggplant Parmesan. You can
grill it until the skin blisters and becomes
soft. Then, scrape off the black skin and
put the smoked eggplant flesh into a bag
and freeze it for winter. When you want
to make baba ghanoush, thaw out the
eggplant and mix it with garlic and yogurt
or mayonnaise, and it will have a really
smoky flavor.
What is your favoritesummer flavor combination?Ground cherries, which are also known
as pineapple tomatillos, with yellow
cherry tomatoes. These two go well
together in a vinaigrette salad or in a
sweet and fruity pico de gallo.
Whats the secret to buildingflavor in a dish?When youre searing chicken or pork
in a hot pan, for example, take out the
meat and leave all the brown bits in
the pan. For basic weeknight cooking,youll want to incorporate whats in
the pan into your sauce by deglazing it
because its a simple way to build fla-
vor. Add broth or wine, Dijon mustard,
capers, rosemary, lemon juice and a
dab of butter for a piquant sauce that
you can pour over your meat. You can
just do this in a pan and make the flavor
that youre crazy about.
Tricks for instilling healthyeating habits at an early age?Every morning, my mom would ask my
brother and me to pick the vegetables
or side dishes, and she would pick the
protein. If one of us chose corn and
the other squash, shed encourage us
to pick a green vegetable instead. It
taught us how to make a balanced plate
with different colors and also taught
us how flavors played together. Now I
find myself asking my 6-year-old if hes
eating his rainbow!
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JULY/AUGUST 2014Clean Eating 2
Bonus
RecipeFROM
AMYTHIELEN
*
Roasted SweetPeppers WITH SOUR ORANGEVINAIGRETTE & GOAT CHEESE
SERVES 4.HANDSON TIME:35 MINUTES.
TOTAL TIME:45 MINUTES.
INGREDIENTS:
3 red and/or orange bell peppers 3 tbsp olive oil, divided
4 cloves garlic, thinly sliced
tsp each sea salt and fresh ground
black pepper, divided
Pinch organic evaporated cane juice
2 tbsp fresh orange or tangerine juice
2 tbsp fresh lemon juice
Pinch red pepper flakes
2 oz goat or feta cheese, crumbled
Whole-grain baguette or country bread,
sliced and toasted
INSTRUCTIONS:
ONE:Heat an outdoor grill to medium. Add
bell peppers to grill and cook, uncovered and
turning often, just until skins are fully black-
ened. (Alternatively, carefully blacken bell
peppers directly on the burner of a gas stove
top using tongs.) Transfer to a large glass or
stainless steel bowl, cover bowl tightly with
plastic wrap and let steam until cool enough
to handle. Carefully peel off skins and remove
stems. Halve and seed bell peppers, then
slice flesh into 1-inch-wide strips; cut strips
on the diagonal into diamonds.
TWO:In a large skillet, heat 2 tbsp oil onmedium. Add garlic and saut, stirring often,
until light golden brown. Add bell peppers
and season with tsp each salt and black
pepper, and cane juice. Reduce heat to
medium-low and cook , stirring occasionally,
until bell peppers are soft, about 15 minutes.
THREE:Meanwhile, prepare vinaigrette: In
a small bowl, whisk remaining 1 tbsp oil,
remaining tsp each salt and black pepper,
orange juice, lemon juice and pepper f lakes
until well combined.
FOUR:Divide bell pepper mixture among
serving plates and drizzle with vinaigrette.
Top with cheese, dividing evenly. Serve warm
or at room temperature with bread.
NUTRIENTS PER SERVING OF RECIPE:
CALORIES:171,TOTAL FAT: 14 g, SAT. FAT:4 g,
MONOUNSATURATED FAT: 9 g, POLYUNSATURATED FAT:
1 g, CARBS: 10 g, FIBER:1 g, SUGARS: 6 g, PROTEIN: 4 g,
SODIUM:415 mg, CHOLESTEROL: 7 mg
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ouve heard the phrase an ounce
of prevention is worth a pound of
cure. The same can be said about
fresh berries a few minutes of
care are worth many extra days of enjoyment.Fresh berries are often $5 or more per carton,
so when they drop in price during the summer
months its a good time to stock up. Because of
their delicate structure and high water content, it
may seem as though your fresh berries lose their
luster overnight, making your dollar savings seem
futile. Cold temperatures are a key component
of keeping berries fresh, which is why berries
purchased from a refrigerated case tend to last
longer than those from a pick-your-own farm
or a fruit stand. Keeping your berries free
of excess moisture is another important factor inpreventing spoilage.
This is where you need to answer a key
question. Whats your plan for those berries?
If you dont need them for a few days,
refrigerate unwashed berries between
32F and 34F in the container you
purchased them in, then follow
our washing instructions just be-
fore using them. However, if you
want your berries available as a
within-reach snack for whomever
opens the fridge, complete our washing steps right
away. Theyll last up to 5 days and will be ready
at a moments notice to top your oatmeal, throw
in a smoothie or pop right into your mouth. If
you want to preserve your berries for a few weeksor months, follow our instructions all the way
through the freezing steps.
Whether you gobble up your fresh berries
right away or stretch them out for months, the
health benefits of having berries on hand are
long lasting. All berries are hydrating and a
great source of natural fiber, plus they contain
pigments that have antioxidant effects. Numerous
studies show that people who consume berries
on a regular basis have a lower incidence of heart
disease and cancer. So stock up now, and then
handle with care.
Soak up these quick tips to help your fresh berrieslast longer, and set yourself up for a future of sweet,
nutritious and ready-to-snack berry picking!BY LAURA WALSH, PHOTOGRAPHY BY GIBSON & SMITH
FRESH BERRIESHOW TO CLEAN & FREEZE
Y
30 Clean Eating JULY/AUGUST 2014
how to//kitchen confidential
WhatYou'll
Need:
Paring knife
Large bowl
Distilled white
vinegar
Colander
Kitchen towels
or paper towels
Large rimmed
baking sheet
Zip-top freezer
bags
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Greek YogurtBerry Ice PopsMAKES 8 2OZ ICE POPS.
HANDSON TIME:15 MINUTES.
TOTAL TIME:4 HOURS, 15 MINUTES INCLUDES
FREEZING TIME.
INGREDIENTS:
2 packed cups fresh or frozen berries,
thawed (TIP:Any variety will work here;
feel free to mix your favorite types of
berries for a blend!)
3 tbsp raw honey, divided
1 cup plain Greek yogurt
EQUIPMENT:
1 8-count ice pop mold or 8 3-oz paper
cups (TIP: Look for ice pop molds that
make 8 2-oz ice pops such as The HopeFULL
Company Silicone Mold)
INSTRUCTIONS:
ONE: In a blender, pure berries until
smooth. Transfer mixture to a medium
bowl and stir in 1 tbsp honey.
TWO:In a small bowl, mix yogurt and
remaining 2 tbsp honey.
THREE:In ice pop molds or 8 small papercups, layer yogurt and berries (TIP: Make
1 layer of each or get creative with multiple
layers.) Alternatively, for a swirled effect, use
a butter knife to gently swirl mixtures; for
a blend, combine berry pure and yogurt
before adding to molds.
FOUR:Insert ice pop sticks; if using
paper cups, top cups with a small piece of
aluminum foil and poke sticks through foil to
stand upright. Freeze for at least 4 hours.
NUTRIENTS PER SERVING1 2OZ ICE POP:
CALORIES: 76,TOTAL FAT: 3 g,SAT. FAT: 2 g,CARBS: 11 g,
FIBER: 1 g,SUGARS: 9 g,PROTEIN: 2 g,SODIUM: 9 mg,
CHOLESTEROL : 5 mg
TASTY MIXINS
Mix up your ice pop f lavors with
these inspired additions! Simply
add the ingredients to pured
berries when you mix in the honey
in Step One.
HERBS: For a gourmet twist,
add 1 tbsp finely chopped fresh
basil to strawberry pops.
SPICES:A pinch of cinnamon
and a dash of pure vanilla
extract bring out the sweetness
in raspberry pops; tsp minced
fresh ginger adds exotic flair to
blueberry pops.
CITRUS:Add 2 tbsp fresh
lemon juice to blackberry or
blueberry pops for a lip-
puckering punch of flavor.
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How to Clean & Freeze Fresh Berries:
Sort through berries and discard any that
are soft, shriveled or rotten. Use a paring
knife to remove hulls from strawberries.
how to //kitchen confidential
1
Drain berries in a colander and rinse well
under cool water.
Spread berries out on kitchen towels andlet air dry; large strawberries may need to
be patted dry to remove excess water.
Berries must be completely dry before
refrigerating or freezing, as excess water
will accelerate spoilage.
Place berries in a large bowl and fill
bowl with a solution of 3 parts water to
1-part distilled white vinegar. Let sit for
1 minute, then gently swish berries around
to remove dirt.
3
The berries are now ready to refrigerateor freeze. Berries will stay fresh in the
refrigerator for 3 to 5 days if stored in
a loosely covered paper towellined
container.
TIP:Theres no need to wash them again
before snacking!
2
4 65
Transfer frozen berries to freezer-safe zip-
top bags. Seal and store in freezer
for up to 6 months.
To thaw, transfer desired amount of frozen
berries to a dish and refrigerate for 3 hours.
For faster thawing, transfer to a colander
and run under cool water.
TIP:Store whole strawberries in separate
bags from smaller berries, as the weight of
the strawberries can crush smaller, more
tender berries.
7 8
Before placing in freezer bags, berries mustbe frozen separately to prevent them from
sticking together. Spread berries in a single
layer on a large rimmed baking sheet.
Transfer to freezer for 4 to 6 hours.
TIP: If you prefer sliced frozen strawberries,
slice them before step 6 and place slices on
the baking sheet to freeze.
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COOL POPS:
These homemade popscontain just 3 ingredients
and freeze up quickly for asweet treat with less calories
and sugar than packagedbrands plus, they are aquality source of protein
and fiber, too!
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how to //kitchen tools
you remember the first time your
taste buds met the smooth sweet-
ness of homemade ice cream or
sorbet? Or how about that time
you first cracked an icy pop from its plastic mold and
popped it in your mouth? The delicate sweetness, vibrant
freshness and nostalgic excitement of making homemade
frozen treats is undoubtedly why food lovers are willing
to go the extra mile to make their summer sweets from
scratch. And, as a clean eater, you can take comfort in
knowing that every ingredient you add to your homemade
ice creams, sorbets and pops not only tastes decadent, but
also delivers healthful nutrients from summer-fresh fruits
and wholesome dairy.
Here at Clean Eating, we literally jumped for joy at
the sight of boxes and boxes of ice cream makers and
ice pop molds arriving in our office, just waiting for us
to test with our favorite concoctions of vibrant pured
fruits, creamy dairy and rich dark chocolate. Read on to
find out which ones made the cut in our kitchen, then be
sure to try our summery peach sorbet recipe!
Do
Our top-rated ice cream makers andice pop molds turn vibrant fruits andcreamy dairy into decadent desserts
that are perfect for summer fun!BY GILEAN WATTS, RECIPE BY AMIE VALPONE
BeatHeat!the
Lemon PeachSorbetSERVES 8.
HANDSON TIME:15 MINUTES.
TOTAL TIME:1 HOUR, 30 MINUTES
PLUS FREEZING TIME.
Make the most of your juicy
summer peaches with our
classic and refreshing sorbet.
INGREDIENTS:
6 cups peeled, pitted and
sliced peaches
3 tbsp fresh lemon juice
2 tbsp organic evaporated
cane juice
INSTRUCTIONS:
ONE: In a large bowl, toss
peaches, lemon juice andcane juice. Set aside at room
temperature for 20 minutes.
TWO:Transfer to a blender and
pure until smooth. Refrigerate
until cold, about 30 minutes.
THREE:Process mixture in
chilled ice cream maker, follow
ing manufacturers directions.
Transfer to a large shallow
container and cover surface
with wax paper; top with lid
and freeze to desired firmness
TIP:Because this recipe contai
no fat and minimal sugar, it is
best enjoyed within a day; othe
wise, it will become very firm.
NUTRIENTS PER SERVING CU
CALORIES: 58,TOTAL FAT: 0 g,SAT. FAT:
0 g,CARBS: 15 g,FIBER: 2 g,SUGARS: 13 g
PROTEIN: 1 g,SODIUM: 0 mg,
CHOLESTEROL : 0 mg
WEB BONUS:Get your ice pop fix with our threesatisfying 150-calorie ice pop recipes,available at cleaneatingmag.com/julyaugust-2014. We bet you'll fallfor the Frozen Cherry CheesecakePops shown here!
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FOODPHOTOGRAPHYBYMAYAVISNYEI,FOODSTY
LINGBYCLAIRESTUBBS,P
ROPSTYLINGBYLARAMCGRAW,I
CEPO
PIMAGEBYLAURAWRIGHT
4
THEINNOVATOR
Zoku Quick Pop Maker
Zokus unique ice pop mold mirrors
ice cream maker technology by
having you freeze the moldovernight this takes the waiting
game out of pop making, as your
mixture freezes into pops in just
7 to 9 minutes. PRO:Quick-freeze lets you
make striped, layered and core pops; keep
the mold in your freezer to make pops
instantly when a craving hits. CON:Mold
only accommodates 3 pops at a time, so you
have to work in batches in order to make
larger quantities. $50, zokuhome.com
Cuisipro Donvier Ice Cream Maker
A favorite among DIY foodies, the Donvier
makes up to 1 quart of ice cream, frozen
yogurt or sorbet in just 15 to 20 minutes,
with the help of the prechilled bowl and an
occasional hand crank. PRO:No reliance on
electricity, so perfect for picnics or backyard
parties.CON:Hand-crank method requires
more work and attention than mechanized
units. $70, cuisipro.com
3
THECULTFAVORITE
2
THEWORKHORSE
T-fal Ice Cream Maker
The double-walled insulated canister of
this fully automatic ice cream maker chills
your custom mixtures as it churns them into
creamy ice cream, sorbet or frozen yogurt
in just 30 minutes.PRO:Wide-mouth open-
ing makes it easy to add your ingredients
without splashing or spilling; transparent
lid lets you see when your mixture is done
to desired consistency.CON:Unit makes
1 quart of ice cream, so not ideal for big
batches or large families. $50, t-falusa.com
1
THERETROCHIC
Hamilton Beach 4 Quart CollapsibleIce Cream Maker
This unit combines the old-school method of
using ice and rock salt to chill your mixture
with the convenience of a motorized mixer.
Simply place your liquid mixture in the bowl,
pop it in the bucket filled with ice and rock
salt, and let the motor churn for 25 minutes.PRO:Bowl doesnt require prechilling;
bucket is fully collapsible for easy storage.
CON:Unit requires food-grade rock salt and
ice to freeze the liquid into ice cream.
$40, hamiltonbeach.com
For smooth ice pops,
strain fruit-based mixtures
through a cheesecloth be-
fore pouring into molds.
Homemade ice cream and
sorbet often require ad-
ditional freezing after pro-
cessing to firm up. To do so,
transfer prepared ice cream
to a shallow container, cover
surface with wax paper
and fit with a lid. Freeze
until mixture reaches
desired firmness.
For best results, freeze your
ice cream maker bowl for at
least 24 hours before using,
and ensure your ice cream
or sorbet mixture is chilled
before adding to the unit.
Cold food slightly numbs
your taste buds, making
the flavors duller. To
counteract this, flavor
your frozen treats a little
stronger than to taste.
Tips & Tricks
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TheJuicy Burger
36 Clean Eating JULY/AUGUST 2014
eat smart//classics, only cleaner
amburgers are one of the most
quintessentially American
foods I can think of. But a
classic burger, no matter how delicious,
is something you've seen before. In fact,
we've featured a variety of different burg-
er recipes inClean Eatingover the years.
So, to make it a worthwhile addition to
this column, I wanted to add a twist you
may not have tried without straying from
the theme of American favorites. The an-
swer turned out to be another classic thatcomplements a juicy burger like nothing
else: Thousand Island dressing.
Before I begin the process of making
over a recipe, I like to look at a textbook
version. To my surprise, it was difficult to
find a true from-scratch rendering of
Thousand Island dressing. Most versions
relied on store-bought ketchup, which is
great for a quick recipe, but not techni-
cally made from scratch. I already
knew that the basic concept behind this
dressing is combining a rich, creamy basewith the vinegary tang of ketchup. With
that as my starting point, I went to work.
A thousand problemsOf the all the condiments that health-
conscious clean eaters want to avoid,
Thousand Island dressing just might top
the list. It contains generous amounts
of salt and sugar, not to mention that
another popular ingredient, sweet pickle
relish, is generally soaked in high-fruc-
tose corn syrup.
That's the bad news. The good news
is that you probably already have most of
the ingredients for my updated version in
your kitchen right now. My all-time fa-
vorite ingredient for sauces and dressings
is plain yogurt. It never fails to add the
richness and mouth feel that our palates
anticipate when we're about to experi-
ence creamy foods. Since commercial
ketchup isn't exactly a health hero, I usedtomato paste, vinegar and a bit of raw
honey to stand in for the red stuff.
Since I feel that a proper Thousand
Island dressing is incomplete without
pickles, I opted for kosher dills, which
contain no added sugar. You'll have to
chop them yourself, but it's well worth
the minute of effort.
It's not ALL about the dressingA juicy, satisfying burger that could stand
up to the creamy dressing was a must. Ichose lean ground turkey for its mild fla-
vor that wouldn't overwhelm the toppers.
I opted for Provolone cheese (no way
was I going to skip the cheese!) for its
full flavor. As the final crowning glory,
I added one of the best f lavor-enhancers
I know of: sweet, sticky caramelized
onions. When all these components come
together, you have a positively mouthwa-
tering all-American burger.
H
Classic
CondimentsThere's no doubt our
Thousand Island dressing is
a delicious twist on the great
American burger, but we
haven't abandoned options
for all the traditionalists
out there! If your ultimate
classic requires ketchup,
mustard and perhaps one
or two other tried-and-true
toppers, we've got you cov-
ered. Here are our all-time
favorite options that taste
great and that dont have a
laundry list of additives and
preservatives.
Dr. FuhrmanNutritarian Ketchup
$13, drfuhrman.com
Eden OrganicYellow Mustard
$3, edenfoods.com
Tessemaes All NaturalHot Sauce/Wing Sauce
$5.50, tessemaes.com
Organic Valley Ameri-can Cheese Singles
$6, organicvalley.coop
Two American classics juicy burgersand Thousand Island dressing unite
for an unparalleled summer entre.BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
As a seasonedwriter and recipe
developer, CEsResident Foodie
Julie OHara
has delved intoeverything fromrestaurant reviews
of tasty travel hotspots to offering
up her insider tipsfor preparing adeliciously cleanturkey dinner.
Her work hasalso graced thepages of Shape,
National Geograph-
ic Traveler, SELFandVegetarian Times.Plus, she blogsabout cooking!aminglingoftastes.com
YOUR RESIDENT
FOODIEJULIE OHARA
Ultimate
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1 tsp apple cider vinegar
1 tsp raw honey
tsp Sucanat
tsp garlic powder
tsp Worcestershire sauce
tsp smoked paprika
tsp mustard powder
INSTRUCTIONS:
ONE:In a medium, heavy skillet on medium,heat olive oil. (TIP:A cast iron skillet works well
for this use; avoid using nonstick if possible.)
Add onion and stir to coat. Season with 1/8tsp
salt and tsp pepper and cook, stirring occa-
sionally, until very tender and lightly browned,
about 20 minutes. Reduce heat if onion starts to
brown too quickly or sticks to the pan. Transfer
to a bowl and set aside.
TWO:Heat an outdoor grill to medium-high
and lightly brush grate with cooking oil. In
a large bowl, combine turkey, remaining
tsp salt, remaining tsp pepper, chile
powder and garlic-herb seasoning. Form into
4 -inch-thick patties; indent each patty in
center with your fingers. Grill, flipping patties
halfway through, until no longer pink in center
and internal temperature reaches 165F on
an instant-read thermometer, about 10 to
12 minutes. Just before patties are done, top
Thousand IslandBurgersWITH CARAMELIZEDONIONS & PROVOLONE CHEESE
YOU SAVE: 476 CALORIES, 42 g TOTAL FAT,
8 g SUGARS, 808 mg SODIUM
SERVES 4.HANDSON TIME:30 MINUTES.
TOTAL TIME:30 MINUTES.
INGREDIENTS:
1 tbsp olive oil
large red onion, sliced
tsp plus 1/8tsp sea salt, divided
tsp fresh ground black pepper, divided
High-heat cooking oil (such as grape seed
or safflower), as needed
1 lb extra-lean ground turkey breast
tsp mild chile powder (such as
ancho chile powder)
tsp unsalted garlic and herb seasoning
4 -oz slices reduced-sodium
Provolone cheese
1 cup loosely packed baby spinach leaves
4 whole-wheat hamburger buns
THOUSAND ISLAND DRESSING
cup plain yogurt
3 tbsp finely diced low-sodium
kosher dill pickles
1 tbsp unsalted tomato paste
1 tbsp minced white onion
1 tsp olive oil mayonnaise
FOODSTYLINGBYMARIANNEWREN,
PROPSTYLINGBYGALLI
MAUFRY
each patty with 1 cheese slice and allow to just
melt. (NOTE:Burgers can also be prepared
in the oven under the broiler on a greased,
foil-lined baking sheet. Broil on high for about
10 minutes, flipping halfway, until cooked
through. Remove from oven, top with cheese
slices and let rest for 3 to 5 minutes.)
THREE:Meanwhile, prepare Thousand Island
dressing: In a medium bowl, combine all
dressing ingredients and stir until Sucanat hasdissolved, about 1 minute. Divide spinach,
caramelized onions, patties and dressing
among buns.
Nutrients*:THEN AND NOW
NOW THENNutritionalFacts
Compared with a traditional burgerwith Thousand Island dressing**:
*Serving size is 1 burger
** The burger used for comparison is theGriddle Burger with 18,000 Island Dressingand Quick Pickles from foodnetwork.com
Calories 940 464
Total Fat (g) 57 15
Sat. Fat (g) 20 6
Carbs (g) 47 42
Fiber (g) 3 7
Sugars (g) 12 4
Protein (g) 55 43
Sodium (mg) 1,361 553
Cholesterol (mg) 186 81
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eat smart// complements
38 Clean Eating JULY/AUGUST 2014
StrawberriesFUNCTION:Stroke risk management
HOW THEY WORK: Perhaps the only thing sweeter
than a peak-of-summer strawberry is the news that the
red fruits high levels of vitamin C can help reduce your
risk of stroke specifically, blood vessel ruptures inside
the brain as French researchers announced at the 2014
meeting of the American Academy of Neurology. Their
findings werent just limited to strawberries, though
the study also found that other forms of vitamin C,
such as citrus fruits, peppers and broccoli, can also help
ward off your stroke risk.
TRY THEM: Straight off the organic vine! Try CEs Mega
Berry Antioxidant Spinach Salad or Strawberry Coconut
Crisp from cleaneatingmag.com.
SeaweedFUNCTIONS:Anti-inflammatory, weight management,
cancer risk reduction and healthy thyroid function
HOW IT WORKS: Long gone are the days when seaweed
was a just a beach-time bother. Today, studies show that thefiber in the edible algae can help curb obesity while its iodine
can help maintain a healthy thyroid, spurring the sales of
everything from seaweed chips and powders to dried seaweed
salads and kelp sea seasonings. Meanwhile, a 2013 University
of Florida study indicated that sea lettuce may be able to fend
off prostate cancer and inflammatory diseases thanks to its
antioxidant-rich compounds.
TRY IT: Further studies
are needed on seaweeddosages for reducing cancer
risk, but adding a serving
or two of seaweed to your
daily diet can help increase
fiber, minerals and vitamins
without adding excess
amounts of iodine.
Summers BountySeasonal Benefitsfor Your Body
3j DRcRY Ef
1
2
SaltwaterFUNCTIONS:Skin health,
energy and digestive health
HOW IT WORKS:With oceansmaking up 71% of the earths surface,
they must be doing some good, right?
In more ways than one: Research
shows that swimming in saltwater
can soothe skin rashes, thanks to a
protective barrier it creates. In one
study from theJournal of Investigative
Dermatology, researchers found that
bathing in Dead Sea salt with
5% magnesium chloride can increase
skin hydration while decreasing
inflammation. Other studies have
shown that Epsom salts madewith magnesium and sulfate
may help reduce bloating and
improve digestion.
TRY IT:If you cant get to the seaside,
look for bath salts containing Dead Sea
salt or magnesium chloride. Or you can
soak in 2 to 3 cups of Epsom salts for
10 to 12 minutes next time you want a
relaxing bath.
3
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PHOTOKIEFERPIX/SHUTTERSTOCK.C
OM,
SEAWEEDICONOKSANCIA/SHUTTERSTOCK.C
OM,
STRAWBERRYICONDENISBARBU
LAT/SHUTTERSTOCK.C
OM,
FISHICONANTHONYCZ/SHUTTERSTO
CK.C
OM,
SUNICONANDROMINA/SHUTTERSTOCK.C
OM
Sunshine FUNCTION:Mental healthHOW IT WORKS: One more reason to get your daily dose of vitamin D:
It may boost your brainpower, slow the rate of multiple sclerosis (MS) and
reduce harmful neurologic activity. An international team of researchers
led by Alberto Ascherio, MD, from the Harvard School of Public Health,
wrote in the March 2014 edition ofJAMA Neurology that people with
MS symptoms and low vitamin D levels of less than 50 nanomoles per
liter are more likely to develop brain lesions and deteriorate faster than
people with higher vitamin D levels. People with Parkinsons disease andhigh vitamin D levels are also sharper and happier than those with low
levels, according to a December 2013 report published in theJournal of
Parkinsons Disease.
Sand FUNCTIONS:Exfoliation and fitnessHOW IT WORKS: You already know that the exfoliating particles in sand can help scrub away dirt
and dead skin cells just witness the array of products contai