clean eating 2014-09
TRANSCRIPT
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Improving your life one meal at a time. SEPTEMBER 2014
THE BUDGET ISSUE
LIVE CLEANNEW COLUMN!
DIY Deodorant
SPECIAL SUPER SAVINGS SECTION
2 WEEKS OFSTRESS-FREE
MEAL PLANS
MUST-TRY-NOWPOWER GRAINS
KIDS'MEALS
(THAT MOM AND DAD
WILL LOVE TOO!)
WEEKDAY
MEALSUNDER$2.50!
EAT
CLEAN,FEELGREAT!
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The finest nut, sed, and
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g anywhr with as.
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On our Septembe r 2014 cover we feature a Qui-
noa Crunch Yogurt Parfait, Crunchy Thai Black
Rice Salad and PB&J Freezer Smoothie, p. 48.
Photography by Gibson & Smith,
Food styling by Marianne Wren
Clean EatingSEPTEMBER 2014
P. 18 P. 56
IN EVERY ISSUE: What’s Fresh Online: 6 / Editor’s Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / In the Next Issue: 86 / Recipe Index: 89
features
34 GROCERY BAG DOUBLE FEATURE Ten mouth-watering budget-friendly recipes. By Dina Cheney
48 TAKE IT TO GO From romaine boats to Thai blackrice salad, make these grab-and-go recipes in
advance and reap the delicious rewards later
in the week. By Cara Lyons
56 KIDAPPROVED EATS Satisfy your pickylittle eaters with these tried-and-tested, lick-the-plate meals. By Julie O'Hara
64 POWER GRAINS From amaranth to Kamut,ancient grains are back and better than ever in
these 5 nutrient-packed recipes. By Sharon Booy
73 YOUR 14DAY ENERGIZING CLEAN EATINGMEAL PLAN Recharge your body and mindwith our 2-week Meal Plan that will give fresh
inspiration and new energy to your CE lifestyle.
By Heather Bainbridge
contents
Thai Rice NoodleSalad with CoconLime Dressing,p. 29
ULTIMATE FALLFOOD GUIDE
Over 70 seasonal andfresh recipes to keep
you slim, satisfied andenergized, p. 73
You r
P. 64
P. 73
P. 48
· Special SUPER SAVINGS Section ·
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86 TRY THIS...WITH THAT
Create endless menuswith CE’ s essentialpairing guide.
88 ASK THE DOCFind out how you canget your kids to eathealthier, plus thelatest research onintermittent fasting.
how to 28 KITCHEN TOOLS
CE 's picks for thebest nontoxic foodcontainers.
travel well 80 GLOBAL GOURMET
Try your hand at makingan Eastern Europeanfavorite, cheese blintzes.
be inspired
84 GEAR & GADGETSKitchen tools and gadgetsfor under $25.
90 SWEET TOOTHDecadently chewyand gluten-free Salted
Caramel Pecan Cookies.
weight loss
82 KICK IT UP A NOTCHDiscover the joys of“no-recipe” cooking.
eat smart
14 BITS ’N’ BITES Food, health andnutrition news youcan use.
30 CLASSICS, ONLYCLEANER
Resident Foodie JulieO’Hara cleans up classicapple pie and tops it witha scrumptious pecan
oat topping!
32 COMPLEMENTSLearn when to splurgeand when to save withthe smartest nutritionbuys for your health.
contents
Meals for the kids thatMom will love too.
56
Prep these dishes inadvance and takethem on the road!
Slash your grocery billwith these inexpensive anddelicious weeknight meals.
48
34
84Affordable kitchentrinkets and tools forunder $25.
28Discover the best foodcontainers for yourlunchtime needs.
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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; 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 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.
L E T T U C E C H I C K E N W R A P S P H O T O B Y
G I B S O N & S M I T H
S T U F F E D S H E L L S 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
A U T U M N P R O D U C E 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
Followus on:
Clean Eating Fans Have Spoken
“A cauliflower, leek, zucchini and corn
chowder with white pepper to spice it up."
– Deb Abbott @Deborahjoan56
“Chipotle black beanburgers."– Laura Morson Prom
We ask,you answer!
cleaneatingmag.com
Clean Eating
6 Clean Eating SEPTEMBER 2014
Portable Vietnamese Chicken
Lettuce Wraps
3-Cheese Stuffed Shells
with Red Pepper Sauce
What's your favorite dishto make with corn?
cleaneatingmag.comwhat’s fresh at
Your Autumn
Farmers'
Market Guide
“Corn chowder!"– Jen Power
“Corn pie."– Deb Grundza
“Corn and oysters."– Rebecca Longtree
“I like to make black bean and corn salsa."
– Little Sarah @theSarawithanH
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, consult your doctor orhealth care team before beginning any weight loss program or reducing your dosage of current medications.
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clean eating // editor's letter
Alicia RewegaEditor-in-Chief
Beyond the
Food We EatWe’re turning a corner in the waywe shop for and consume goods. Many of us are rolling up our sleeves
and hitting the web, becoming self-certi-
fied chemist-sleuth hybrids, memorizing
the definition and meaning behind BPA,
PFOA, GMOs, BHA, BHT, carra-
geenan (and many more) to identify
and avoid them in food and household
items and to also join in the conversa-
tion about their many implications. It'sa topic that seems to crop up frequently
in day-to-day dialogue of late. And why
shouldn’t it? We’re not the mindless
drones of yesterday, reheating our left-
overs in plastic, stocking our cupboards
with nonstick Teflon pans and slather-
ing parabens on our faces and bodies,
without ever raising a suspicious brow
or asking questions.
While we're not quite there yet, I
feel privileged nonetheless to be living
in a time where people are starting toquestion and care – and in some cases
demand to know what is in our food
supply, cookware, household cleaners,
hardwares, surfaces and personal-care
products. The jury is still out on exactly
how these items impact our health but
it’s safe to say that most of these lab-
born ingredients aren’t doing us any
good . And clean eating and living goes
beyond simply boycotting the bad stuff;
it’s about making choices that improve
our health and well-being. So with all of
that in mind, the Clean Eating staff de-
cided it was time to introduce a “Clean
Living” column and we’re kicking it offwith an aluminum-free deodorant you
can easily make at home by hotfor-
foodblog.com blogger Lauren Toyota
(p. 18). Let us know what other DIY
cleaning or beauty products you’d like to
see featured by posting on our facebook
page: facebook.com/cleaneatingmag
or tweeting me @aliciarewega.
In other consumer-centric news,
welcome to our first-ever Budget Issue!
This time of year is often quite pricey
for many with the return to schooland extracurricular activities, so we’ve
created a special super savings section
packed with weekday meals for $2.50
(p. 34), grab-and-go breakfasts, lunches,
smoothies and snacks (p. 48), and kids'
meals that Mom and Dad will love too
(p. 56) that promise to nourish and
satisfy after a long day of work, school
and carpooling.
Tweet us @cleaneatingmag, @aliciarewegaFacebook.com/cleaneatingmag
What I learned from this issue…
DESPITE MY HUSBAND
THINKING THAT I COINED
THE TERM “HANGRY,” there’s
some serious science behind it.
And the perils of that state are
a little more frightening than
you might think. (Hint: Hide your
sewing pins!)
VINTAGE GRAINS ARE BACK
Grains dating back 8,000 years-
plus are making a big comeback
for their pure and untouched-
nutrients, nutty, chewy avor
prole and higher concentration
of protein, ber and antioxidants
than new-age grains.
PROBIOTICS FOR BEAUTY
New research shows that the
benets of probiotics tran-
scend gut health. Scientists
have found that the micro-
organisms promote healthy,
glowing skin and may help
improve acne and rosacea.
SUNSHINE SAUCE IS A
THING You can make a
simple no-cook tomato sauce
by placing a few garden-fresh
ingredients in a mason jar
and letting it "cook" in your
windowsill for an afternoon.
It's a beautful thing.
No matter how busy you are
this fall, we’re here to make sure
you're eating clean!
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&
OrganicBlue AgaveNectars
A warm-your-heart homemade soup :) Basil Agave Soup
For more information,visitdominoagave.com or chagave.com.
2 stalks celery1 small onion2 cloves fresh garlic1/2 cup butter, cubed
and divided2 (28 oz.) cans crushed
tomatoes1 (14.5 oz.) can chicken
or vegetable broth
1/2 cup fresh basilleaves, chopped
1 (8 oz.) package low-fatcream cheese,softened
3 TBSP Domino® orC&H® Organic BlueAgave Nectar Syrup
salt and pepper
In a food processor, add celery, onion andgarlic; pulse on high 10-15 seconds untilpuréed. Pour purée into large saucepan. Donot rinse food processor. Add half the butter tovegetables. Sauté over medium heat, about 10minutes or until fragrant. Add tomatoes, brothand half the chopped basil; bring to a boil,stirring occasionally. Cover pot; reduce heat to
medium/low; allow to simmer 15 minutes,stirring occasionally.
Cut cream cheese into 1/2” cubes and place infood processor along with 1 cup of the hot soup.Process on high until cream cheese is dissolved,about 1 minute. Add cream cheese mixture,agave syrup and remaining basil and butter tohot soup; stir until combined. Add salt andpepper to taste. Serve immediately.Makes 8 cups.
Domino® and C&H® Organic Blue Agave Nectarsare delicious liquid sweeteners, with a low glycemicindex, that are made from the core of the blue agave
plant. Low glycemic foods help keep energy levelsbalanced and are a good part of a healthy diet.
© 2
0 1 4 D o m i n o F o o d s ,
I n c .
Real WayS weet!
the
to do TM
#
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A: Cast iron is one of the most versatile workhorses in your kitchen. It producesmore even heat, can move from the stove top to oven with ease, and once
seasoned, has a nonstick surface that will last a lifetime. It’s great for searing
steak or chicken, making pancakes and can even be used for baking. Before
its first use, wash the pan in warm, soapy water and dry thoroughly. Coat the
pan liberally inside and out with a clean oil (such as safflower or coconut) and
place in a 350°F oven for one hour. Cool to room temperature and wipe with
paper towels. Once seasoned, avoid cleaning with soap – just hot water and a
stiff brush should be enough to scrub any residue. Dry it completely and buff
with a small amount of the same oil to prevent rusting. If you notice your pan is
developing a dull gray cast, it’s time to repeat the seasoning process.
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 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
M A R I A N N E W R E N P H O T O B Y P I E R R E G A U T R E A U
Meet Our ExpertsQ: I just bought my first cast iron skillet. What’s the best
way to season it and take care of it?
– Maria Woodbury, PORTLAND, OR
advisory board // clean eatingcontributors
jonny bowden PHD, CNS
Board-certied 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, tness and
wellness experts.
tosca reno BSc, BEd, NTPMotivational speaker,
presenter and best-selling
author of several books,
including the The Eat- Clean
Diet® series and The Start
Here Diet (Ballantine Books,
2013).
jill silverman 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,
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 wren BA, 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's Resident Chef,
culinary instructor, freelance
writer and author of Dish Do-Over
(HarperCollins, 2014). Lusted
regularly contributes to a variety of
television programs and publica-
tions, including Steven and Chris.
bianca dipietroART DIRECTOR/GRAPHIC DESIGNER
HAMILTON, ON
By day, Clean Eating’s Bianca DiPietro
lends her creative eye to magazine
and web design, but in her spare time,
the marathon runner and obstacle-
race junkie steps out from behind
the screen. "I love a good adrenalinerush," she says. “There is something
invigorating about pushing your body
to the extreme."
karla kleinENTREPRENEUR/
RECIPE DEVELOPER
TORONTO, ON
While hosting a
dinner party for
friends, Karla
Klein served a
salted caramel–
chia seed pudding
recipe. Though
the salted caramel
sauce was a hit,
the puddingdidn’t fare as
well. “I thought
a salted caramel
cookie might be a
delicious treat and
voilà, the Salted
Caramel Pecan
Cookie (“Sweet
Tooth,” p. 90) was
born,” she says.
sukainarajabaliFOOD & LIFESTYLE
PHOTOGRAPHER
DUBAI, UAE
In addition to
photographing
food (“Ancient
Grains," p. 64) and
writing recipes,
Sukaina Rajabali
blogs about food
and family at
sipsandspoon-fuls.com. “This
was my first time
eating a few of
the grains such as
Kamut, and what
a revelation!" she
says. "They'll be
making their way
into my salads
henceforth.”
– Marianne Wren
10Clean Eating SEPTEMBER 2014
http://sipsandspoonfuls.com/http://sipsandspoonfuls.com/
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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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Business Offices300 N. Continental Blvd., Suite 650,
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Keith Cunningham | 248-763-0526;
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Disclaimer: Clean Eating reserves the rightto refuse any advertising without cause.
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CHAIRMAN & CEO Efrem Zimbalist IIIPRESIDENT & COO Andrew W. Clurman
EXECUTIVE VICE PRESIDENT & CFO Brian Sellstrom
EXECUTIVE VICE PRESIDENT OF OPERATIONS
Patricia B. Fox
VICE PRESIDENT, CONTROLLER Joseph Cohen
VICE PRESIDENT, RESEARCH Kristy Kaus
VICE PRESIDENT, DIGITAL Jason Brown
VOLUME 7, ISSUE 6
PRINTED IN THE USA
Distribution
Clean Eating (ISSN 1913-7532, USPS 003-610) is published eight times per year (2014 Cover Dates: #39 Jan/Feb ‘14, #40 March ‘14, #41 Apr/May ‘14,
#42 June ‘14, #43 July/Aug ‘14, #44 Sept ‘14, #45 Oct ‘14, #46 Nov/Dec‘14)
by Cruz Bay Publishing, Inc., an Active Interest Media company.
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envelope.
PLEASE NOTE: All readers are advised to consult their physician before beginning or adding a new fitness regimen orchanging their diet. Clean Eating does not accept any responsibilityfor injury sustained as a result of following the advice or suggestionscontained within the content of this magazine.
Clean Eating
EDITOR-IN-CHIEF Alicia Rewega
EditorialFOOD EDITOR Andrea Gourgy
RESEARCH AND COPY CHIEF Laura Schober
ONLINE EDITOR Jessica Po llack NUTRITION CONSULTANT Antonina Smith
Recipe CreatorsHeather Bainbridge, Sharon Booy, Dina Cheney,
Jill Silverman Hough, Karla Klein, Jo Lusted, Cara Lyons,
Julie O'Hara, Tosca Reno, Tennille Tejeda, Lauren Toyota,
Gilean Watts
RESIDENT CHEF Jo Lusted
RESIDENT FOODIE Julie O’Hara
ArtART DIRECTOR Bianca DiPietro
ASSOCIATE ART DIRECTOR Ashley SouterFREELANCE DESIGNER Sarah Jang
Contributors Tiffani Bachus, Anna Lee Boschetto, Jonny Bowden,
Jill Silverman Hough, Jo Lusted, Erin Macdonald,Julie O’Hara, Tosca Reno, Sarah Tuff, Gilean Watts
PhotographersGibson & Smith, Natalie Perry, Sukaina Rajabali,
Maya Visnyei, Laura Wright
Food StylistsClaire Stubbs, Marianne Wren
ASSISTANT Kristen Javier
Prop Stylists Gallimaufry, Lara McGraw
Production GROUP PRODUCTION DIRECTOR Barb Van Sickle
PREPRESS MANAGER Joy Kelley
AD COORDINATOR Anna Baldwin
GRAPHIC DESIGNER Idania Mentana
Marketing & WebMARKETING DIRECTOR
John Roble s | [email protected]
MARKETING MANAGER Greg Brenton | [email protected]
DIGITAL ADVERTISING MANAGER Lauren Walker | [email protected]
MARKETING DESIGNER Tanya Cantu | [email protected]
DIRECTOR, FOREIGN EDITIONS
Dayna Macy | [email protected]
WEB OPERATIONS DIRECTOR
Ken Coffelt
Consumer MarketingCIRCULATION DIRECTOR Jenny Desjean
DIRECTOR OF RETAIL SALES Susan Rose
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FOREVER A FANI am such a HUGE fan of your magazine. I was
diagnosed with celiac disease back in 2007 and I
had to reestablish a new norm of eating. It wasn’t
until I saw that little orange dot in the recipe
index of your magazine that I started to feel likesomebody had my back. Someone was actually
taking the time to make sure that little ol’ me had
options out there, and not frozen gluten-free
options that were kind of like chewing on dry
wall, but delicious “good-for-me” food. It was
Clean Eating that lit the fire inside me and got me
interested in cooking and starting my own blog.
Thank you for all that you do!
– Alexis Nilsen, Mississauga, ON
JAMBALAYA JOYLove making new recipes successfully!
Made Clean Eating magazine’s Cajun
Jambalaya (p. 51, July/August 2010)
tonight for dinner. Delicious!
– Katie Adams, Libertyville, IL
12 Clean Eating SEPTEMBER 2014
clean eating // letters
We Hear You!
We Hear You
ON FACEBOOKAND TWITTER
Everything in Moderation
"It was Clean Eating magazine that lit the fire inside me and got me interested in
cooking and starting my own blog. Thank you for all that you do!" – Alexis Nilsen
facebook.com/cleaneatingmag
twitter.com/cleaneatingmag
Just got my
@cleaneatingmag in
the mail. Can’t wait to
get cracking on the
recipes! Love the
@toscareno article
and meal plans :)
#eatclean.
– @PatchDesign
Tell us what you thought of this issue.Visit our Facebook page and leave your markon our wall – or tweet us @cleaneatingmag!
ORDER BACK ISSUES OF CLEAN EATING ATCLEANEATINGMAG.COM
LETTER OF THE MONTH
I am a registered dietitian (RD)
who is always on the lookout
for good, practical information.
I enjoy the articles, meal plans
and cooking ideas in Clean
Eating. I do want to point out
that in "Long Live Nut Eaters!”(p. 23, June 2014) it states “And
don't worry about nuts being
'fattening.’ Other studies have
shown that people who eat
nuts regularly have lower body
mass indexes (BMIs) than those
who don’t!” It is nice to be
encouraging, but also smart to
look at portion sizes. I typically
recommend that people try
to limit themselves to a closed
handful, or about ¼-cupportion. Eating too much of
anything, even if it is healthy,
will cause unwanted weight
gain for most.
– Gail Prosser, Santa Rosa, CA
I just made the
Cheesy Chicken & Kale
Quesadillas (p. 86) from
the June 2014 issue. It
was so delicious that
even my 3-year-old said,
“Mommy, you made me
the best dinner!”– Melissa Apgar
Trying some
homemade dill pickles
from @cleaneatingmag
(p. 28, Nov/Dec 2013)…
thanks for the produce
@MidtownFmsMkt!
#eatlocal #homemade
– @AkNewell
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MARKET NAMES
Mountain radish, red
cole, great raifort
SEASON
Early spring
through late fall
PICK IT
Select smaller, rm
roots with no signs
of blemishes andwith no soft or green
spots; also available
dried or prepared in
jars with vinegar to
preserve avor
STORE IT
Wrap in damp paper
towels and store in
a tightly sealed bag
in your refrigerator
crisper drawer for
1 to 2 weeks
PREP IT
Peel away skin, then
grate carefully in
a well-ventilated
room with an open
window; fresh
horseradish has the
same eye-stinging
effect as onions
EAT IT
Enjoy raw in sauces
mixed with cream or
oil and an acid, such
as vinegar or lemon
juice; never cook
horseradish, as thiscauses it to release a
pungent, unpleasant
smell
HEALTH BENEFIT
Contains high
concentration of
glucosinolates,
plant compounds
that are broken
down into chemical
compounds called
isothiocyanates,
which help detoxify
carcinogens in theliver; helps regulate
digestion by
stimulating release
of bile from the
gallbladder
It’s easy to miss thisknobby brown root whenperusing the farmer’smarket or walking the
aisles of your grocerystore, but trust us, onebite is all you need for ahit of flavor you won’tsoon forget. The sassy, spicyrelative of Brussels sprouts and cabbage
has a long history in traditional medicine
as a x-all for everything from pain and
inammation to relieving symptoms
of the common cold, but these days
cooks are chomping at the bit to get
their hands on its fiery, pungent avor
for sauces and condiments. The root’s
crunchy white esh looks plain and
unassuming, but packs an eye-wateringspiciness that’s even more powerful than
wasabi. That’s not the only reason you
should add horseradish to your culinary
repertoire, though. Like most cruciferous
veggies, horseradish contains plant
compounds called glucosinolates,
which may help stunt cancer growth
and speed up your liver's natural
detoxifying process.
Cabbage’s Sassy Cousin FIERY HORSERADISH
SUPERFOOD
FUN FACT
The prefix“horse” inhorseradish is
thought to referto a root witha “hoarse,” orcoarse, strong
exterior.
14 Clean Eating SEPTEMBER 2014
BY GILEAN WATTS
bits 'n' bites
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bits 'n' bites // foodie faves
16 Clean Eating SEPTEMBER 2014
Power through your day withthe CE team’s favorite snackand juice picks of the moment.BY LAURA SCHOBER
FOODIE
FAVES
GONE NUTTYWhether spread over toast or swirled into yogurt or
oatmeal, NuttZo Power Fuel with Chia Seven Nut and
Seed Butter serves many lusciously delicious purposes. Its
combination of organic nuts and seeds, which includes
cashews, almonds, hazelnuts and chia, produce a heavenly
nut butter that’s a nutrition powerhouse. Available incrunchy or creamy varieties. $17 to $20, gonuttzo.com
“Two tablespoons of this mega nut butter contain 975
milligrams of omega-3 fatty acids and 10% of your
daily value (DV) of vitamin C – but what really sold
me was its crunch factor. I was surprised by how well
all the ingredients worked together considering there
are seven different nuts and seeds!”
Alicia Rewega, EDITOR-IN-CHIEF
POPS OF FLAVORAt just under 39 calories a cup, Quinn Popcorn’s “farm-to-table” bags
really hit the spot in terms of taste and nutrition. The Kale and Sea Saltflavor melds together organic dried kale, organic dried carrot and sea
salt for a (literally!) green popcorn that’s super addictive – even those
who aren’t fans of kale will find something to love in these. Cheese lovers
don’t have to despair either – they’ll be lured in by the smoky, spicy notes
that grace the Cheddar and Chipotle variety. $4, quinnpopcorn.com
NOSH ON THIS NOW Real Food’s selection of nuts cover the gamut – from walnutsand macadamia nuts to pecans and Brazil nuts, you can take your
pick. With raw, organic and non-GMO varieties, there’s a nut for every
dietary preference. Add some to salad or yogurt or keep some bags
stashed in your office or pantry for impromptu snacking. $6 to $15,
nowrealfood.com
“I love making my own trail mixes with these
nuts – add the nuts of your choice along with
some raisins, pumpkin seeds, dried berries and
organic dark chocolate chips!"
Laura Schober, RESEARCH AND COPY CHIEF
“These popcorns make a nice, light snack and were a hit in the CE
office. It’s also neat how there’s a unique batch number on each bag,
so you can go online to find out the origins of the ingredients along
with details of its production and packaging.”
Andrea Gourgy, FOOD EDITOR
FRESH PRESSWith 100% juice flavors such as Pineapple Coconut Water and Sweet Greens
and Lemon, Evolution Fresh uses high-pressure processing to turn raw fruits
and vegetables into delicious, rejuvenating cold-pressed juices that retain
more nutrients and flavor. Free of added sugars and concentrate, this line of
juices has over 25 flavors to entice your taste buds and quench your thirst.$4 to $7, evolutionfresh.com
“When I don’t have time to juice, I pick up a couple of these.
I recommend the “Defense Up” for its immune-boosting vitamin
C coming from fruits such as orange, cherry and pineapple!”
Bianca DiPietro, ART DIRECTOR
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bits 'n' bites // clean living
RECIPE
ALL-NATURAL
LAVENDER DEODORANTMAKES ⁄ CUP.
Do a basic Internet search and you’ll nd
all kinds of inconclusive information about
antiperspirant and deodorant being linked
to breast cancer. It’s neither proven nor
disproven, so why take the chance using the
expensive store-bought brands when you
can whip up enough deodorant to last 3 to
4 months in as little as 30 minutes!
INGREDIENTS:
Organic ingredients are preferred.
› 3 tbsp virgin coconut oil
› 2 tbsp shea butter
› 2 tbsp arrowroot
powder
› 3 tbsp baking soda
› 5 drops 100%
tea tree oil
› 5 drops lavenderessential oil (or scent
of your choice)
Make the switch from antiperspirantto our lovely aluminum-free lavenderdeodorant you can easily whip up at
home. This is clean living!
DEODORANT
DIY
BY LAUREN TOYOTA
C lea n E at i ngQ uic k & E asy All-N at ur alDeod or a nt
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SEPTEMBER 2014 Clean Eating 19
Lauren Toyota is a Canadian
television personality, hobby
cook and blogger. She and her
partner spend their free time
in the kitchen creating tasty
recipes and advocating a clean
lifestyle through their blog,
hotforfoodblog.com. Aside
from what’s on your plate, Toyota
believes that what you put on your
body is just as important. On their
blog, you’ll nd quick and easy
ideas to transform your life with
do-it-yourself, all-natural cleaning
and beauty product recipes. She
hopes their blog will inspire and
motivate people to live a clean,
healthy and cruelty-free life.
one Using a double
boiler or a pot with
a heat-safe bowl on
top, melt coconut
oil and shea butter
together. Stir or whisk
until combined and
no solid pieces remain.
two Remove bowl
from heat and whisk in
arrowroot powder and
baking soda.
three Once mixture is
combined and smooth,
drop in tea tree oil and
lavender oil, and whisk
a few more times.
four Clean out an old
deodorant stick (since
you’re not going to use
that brand anymore!)
and pour the
mixture into it just
below the top.
five Place stick in the
freezer for 10 minutes
to solidify. It will
remain solid at room
temperature once
it's settled.
INSTRUCTIONS:
1
3
2
4
TIPS & TRICKS
Switching fromantiperspirant to a
natural deodorant will
take some adjustingbecause your body needs
to sweat out those oldtoxins. In 2 to 3 weeks,
you’ll notice a fresh, cleandifference under your
arms. It’s worth the wait,so stick with it.
NEW COLUMN!
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Most of us know thehealth dangers of high(and low!) blood sugar,but did you knowthat your blood sugarcould be affectingyour marriage?
New research on how
blood sugar is connected to
anger shows that those with
low blood sugar levels are
signicantly more likely to
be aggressive toward their
signicant other. Researchers
gave over 100 married couples voodoo dolls
symbolizing their mates, and asked the subjects to
stab the doll whenever they felt angry (a peacefulexercise, no doubt). The lower their blood sugar,
the more aggressive
they were, and the
more likely they
were to stab the
doll. The researchers
also referred to
the phenomenon
by the slang term
SEPTEMBER 2 14
Clean Eating
tk
xxxxxxxxx // bits n bites
BY JONNY BOWDEN
THE SCIENCE OF
Choose organic tempehover tofu when possible. Unlike tofu, tempeh is made of fermented
soybeans, which are loaded with good
gut bacteria that improve digestion.
“hangry” – surprise, this isn’t a term your teenager
invented! “We found that being ‘hangry’ can
affect our behavior in a bad way, even in our mostintimate relationships,” said lead researcher Brad
Bushman, PhD, in a press release from Ohio State
University. The moral of the story?
Eat small portions of healthy food
regularly throughout the day and don’t
let your blood sugar drop to the point
where you’ll stab
someone if you don’t
eat a sandwich!
172
chew on this( no. )
bits 'n' bites
“HANGRY”
S A N D W I C H P H O T O V L A D I S L A V G U D O V S K I Y / S H U T T E R S T O C K . C
O M ,
G I R L P H O T O M I N E R V A S T U D I O / S H U T T E R S T O C K . C O
M ,
20 Clean Eating SEPTEMBER 2014
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four-legged finds // bits 'n' bites
INGREDIENTS:
› ½ cup unsweetened applesauce
› ½ cup natural unsalted
peanut butter
› 1 cup whole-wheat flour
INGREDIENTDOG TREATS
A sweet snack you can whip up in minutesto reward week after week of good behavior.
*NOTE: When introducing new foods to your pets, CE recommends first giving them a small amount and keeping an eye out for possible allergic reactions. As always, while youare trying to make a healthier choice for your pet, you may wish to consult with your veterinarian first. They can also inform you of specific breed requirements for a healthy diet.
Peanut Butter Apple CookiesINSTRUCTIONS:
one Preheat oven to 350°F and line a largebaking sheet with parchment paper or a
silicone baking mat. (NOTE: You may need to
bake in batches or use multiple sheets.)
two In a large bowl, mix together applesauceand peanut butter. Add flour and mix again until
well combined.
three Knead dough into a ball, turn outonto a floured surface and roll into ¼-inch
MAKES 2 TO 3 DOZEN BONES.
3-
P H O T O P A T R Y K K A S M I D E R / S H U T T E R
S T O C K . C
O M
RECIPE AND IMAGE BY DOGGIEDESSERTCHEF.COM
thickness. Cut with cookie cutter of your
choice; poke with a fork to prevent air
bubbles. four Place on prepared baking sheet andbake for 10 to 15 minutes or until browned at
the edges. Cool and refrigerate.
Ancient Grains for Healthier Living
Invite Deliciousto the Table
Discover gluten-free products, tasty recipesand where to buy at AncientHarvest.com
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12 veggie burgers.All a good source of protein.
All ready to be grilled up, piled on and taken down.
See nutrition information for sodium content
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Q
Q
A
A
Help! I'm confused by the various organiclabels on foods.
Organic food has become very popular. In fact, it's the fastest-growing sector in the
global food industry. But what does "organic" mean and how do you know if the
food you're buying is organic? Organic poultry, meat, dairy and eggs come from
animals that are not treated with growth hormones or antibiotics. Organic plant
foods are grown without conventional pesticides and in safe soil – no GMO crops are
allowed although cross contamination can occur. Organic produce can be identi-fied by the number on its sticker – it will be a 5-digit number beginning in a “9.”
On food packages, there are four levels of organic claims that can be made: "100%
Organic" are foods that are completely organic or products made with 100% organic
ingredients; "Organic" products contain at least 95% organic ingredients; "Made with
Organic Ingredients" products contain at least 70% organic ingredients; and “Less
Than 70% Organic Ingredients” are products that contain any amount of organic
ingredients and can only mention the word “organic” in the ingredient list.
Registered dietitians Tiffani Bachus and Erin Macdonald are the co-founders and creators of
URockGirl.com , a website dedicated to promoting wellness and a healthy, balanced lifestyle.
ask our dietitians // bits 'n' bites
S U N F L O W E R P H O T O I A N 2 0 1 0 / S H U T T E R S T O C K . C
O M
, S O Y B E A N P H O T O J I R I H E R A / S H U T T E R S T O C K . C
O M
Got a food question? We have the answers.
dietitians
ASK OUR
Juicing is very popular right now, and I have seena lot of new juice bars in my area. But are juices toohigh in sugar?
Juicing is all the rage right now, with proponents
touting benefits such as weight loss, detoxification,
increased energy, improved mood and radiant skin.
These are all desirable qualities, and juicing fruits
and veggies is a great way to boost your body with
ample amounts of vitamins, minerals and antioxi-dants. The problem with juicing is that although
it hydrates and supplies nutrients, it concentrates
the natural sugar in fruits and vegetables; the sugar
content will depend on what fruit and veggie com-
bination is selected. The downfall is not necessarily
the high amount of sugar, but the lack of fiber and
nutrients lost in the skins and seeds extracted in the
juicing process. Fiber is what helps slow the absorp-
tion of sugars. Without fiber, sugar will quickly ab-
sorb into your bloodstream, spiking your blood sugar levels. Nutritious juice can be
beneficial in small amounts (4 to 6 ounces a day), along with fiber-rich foods, healthy
fat and/or protein for balance and to slow the absorption of sugar. Better yet, add
whole fruits and vegetables with unsweetened almond milk, protein powder, nuts,seeds, avocado and/or Greek yogurt in a high-powered blender to retain fiber, boost
nutrients and stabilize blood sugar levels. We’ve got beautiful examples of juicing
recipes that implement these foods at cleaneatingmag.com. Bottoms up!
A dozendifferent
veggie
grill.
burgersyou can throwon the
See them all atMorningStarFarms.com
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bits 'n' bites // reader recipe
From YourRECIPE BOX
INGREDIENTS:
› ¼ small red onion,
thinly sliced
› 2 tbsp fresh lemon juice
› 16 spears fresh asparagus
(about 1 bunch), trimmed
› 3 tbsp olive oil, divided
› Sea salt and fresh ground
black pepper, to taste
› 2 cups baby arugula
› 2 cups grape tomatoes,
halved
TOPPING (optional)
› ½ cup crumbled feta cheese
› ¼ cup toasted unsaltedhazelnuts
INSTRUCTIONS:
one In a small bowl, soakonion in lemon juice for
10 to 15 minutes. Drain,
reserving lemon juice.
two Meanwhile, preheat a grill
or grill pan to medium-high. In a
large bowl, toss asparagus with
1 tbsp oil and season with salt
and pepper. Add to grill and
cook for 2 to 3 minutes per side.
Remove from heat and cool to
room temperature.
three Prepare topping (if using):In a small food processor,
pulse cheese and hazelnuts
into rough crumbs.
four Prepare dressing: In a smallbowl, whisk remaining 2 tbsp oil
and reserved lemon juice. Season
with salt and pepper.
five Divide arugula amongserving plates and top with
tomatoes, asparagus, onions and
dressing, dividing evenly. Garnish
with topping.
Nutrients per serving (¼ of recipe):
CALORIES: 127, TOTAL FAT : 11 g,
SAT. FAT : 1.5 g, MONOUNSATURATED FAT : 8 g,
POLYUNSATURATED FAT : 1 g, CARBS: 7 g,
FIBER: 2 g, SUGARS: 4 g, PROTEIN : 2 g,
SODIUM: 38 mg, CHOLESTEROL: 0 mg F O O D P H O T O G R A P H Y B Y M A Y A V I S N Y E I , F O O D S T
Y L I N G B Y C L A I R E S T U B B S , P
R O P S T Y L I N G B Y L A R A M C G R A W
24 Clean Eating SEPTEMBER 2014
A quick turn on the grill brings out the
fresh, vibrant flavor of asparagus in this
reader’s summer staple. For an extra
indulgent twist, try it with our simple
feta and hazelnut crumble.
“This satisfying and refreshing salad
was inspired by my Greek heritage. It
needs only a few ingredients and it is
so easy to put together. I like to chill
the serving plates in the fridge before
serving for a totally refreshing dish.”
R E A D E R
R ECI P E
BY NICK SIGALAS Sterling, VA
Grilled Asparagus Salad
WITH FETA
HAZELNUT CRUMBLE
SERVES 4.HANDSON TIME: 15 MINUTES.
TOTAL TIME: 15 MINUTES.
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Here’s what’s onour fall reading list.
BY ANNA LEE BOSCHETTO
THEBOOK
CLUB
FLEX APPEALBalancing your family members’ food preferences and daily diet
constraints, then going beyond the standard lean meat, whole grain
and tossed salad formula can be a bit of challenge. But in Flex Appeal ,
authors Pat Crocker and Nettie Cronish walk readers through each
recipe, explaining how easy it can be to weave meat into vegetarian
recipes. Incorporating simple, pure and fresh ingredients into each
nutrient-packed dish, from appetizers such as Tomato AvocadoCrostini to main meals such as Sesame Honey Tofu and Soba
Noodles, readers will find easy-to-follow instructions and suggestions
on appropriate lean meats or fish that can be added. Additional
instructions (including an explanation on how to caramelize onions)
contribute to the approachable nature of this cookbook.
By Pat Crocker and Nettie Cronish (Whitecap Books, $30)
GO BARLEY: MODERN RECIPES FOR AN ANCIENT GRAINAs old-school grains continue to make a big comeback, barley is the
latest one that's fast becoming a big hit. Go Barley: Modern Recipes
for an Ancient Grain features a collection of fresh recipes including
Slow-Cooker Chicken Barley Chili and Hearty Chicken Barley Soup. Thiscookbook offers a variety of quick and easy meals that promote the
versatility of the grain while allowing its nutty flavor profile to shine.
In addition, the book offers easy-to-follow instructions for preparing
barley in a rice cooker while featuring super-simple switches that will
help home cooks incorporate barley into dishes such as risotto and
jambalaya that traditionally use other grains. By Pat Inglis and Linda
Whitworth (TouchWood Editions, $30)
reviews // bits 'n' bites
CHECK IT OUT!
Be sure tocheck out our blog(cleaneatingmag.com/blog)
for additional reviews offabulous cookbooks!
We don’t add water, oil or anything else
to stand in the way of the pure flavor of
our tuna. Just moist, mild and delicious
sustainably caught albacore, seasoned
with a touch of sea salt. This is
the way tuna should taste.
WITH FLAVOR
WILDPLANETFOODS.COM
®
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bits 'n' bites // supermarket guide
2 6 Clean Eating SEPTEMBER 2014
CE -APPROVED
CEREALS!Start your day off just right – from corn flakes tooatmeal, we’ve rounded up the cleanest and tastiest
breakfast fare on grocery-store shelves.
RISE & SHINE WITH
FOOD FOR
LIFE EZEKIEL
4:9 ALMOND
SPROUTED WHOLE
GRAIN CEREAL
Loaded with nutrients
such as iron and potassium,
Food for Life Ezekiel 4:9
Almond Sprouted Whole
Grain Cereal is a deliciously
crunchy and nutty clean
choice. With a mere
3 grams of fat per 1 /2-cup
serving and packed with
fiber-rich whole grains
such as sprouted wheat,
sprouted barley and millet,
it’s a smart choice for your
waistline that will keepyou satiated throughout
the morning. Plus,
almonds are a rich source
of anti-inflammatory
vitamin E as well as
biotin, which is essential
for the metabolism of
carbohydrates and fats.
Nutrients per serving (½ cup):
CALORIES: 200, TOTAL FAT : 3 g,
SAT. FAT : 0 g, CARBS: 38 g,
FIBER: 6 g, SUGARS:
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cleaneatingmag.com
cleaneatingmag.com
Improving your life one meal at a time!
Quick, easy & delicious recipes
Budget-friendly meals
Endless recipe slideshows
Detailed meal plans
Food & nutrition news you can use
Tips for healthier eating
The hottest k itchen tools & gadgets
Your Source For:
Followus on:
-
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28/9228 Clean Eating SEPTEMBER 2014
how to // kitchen tools
or most of us, lunchtime at work is tricky
business. We do our best to prepare healthy,
fresh meals at home for our families, butduring a busy day at the office – when co-
workers and cravings start calling – it can be all too
easy to ditch the peanut butter sandwich in our lunch
box and run for the taco stand across the street. But
these convenience meals leave us tired and bloated
once lunchtime’s done – not to mention the toll they
take on our wallets.
At Clean Eating , we beat the need to eat
out by packing crave-worthy homemade lunches that
have us counting down the minutes until we can
crack open our lunch box. The key to pulling it off
is prepping in advance, so we rely on quality storagecontainers to keep our food fresh for the days ahead.
And in our kitchens, plastic containers just won’t
do – they stain easily, aren’t ideal for reheating and
often contain harmful chemicals, such as bisphenol A
(BPA), a known toxin. Glass and toxin-free stainless
steel are better options, and we’ve sought out the very
best on the market for you. Plus, we’re giving you a
make-ahead lunch recipe, so you can put your storage
containers to use right away!
F
Make lunch fun again with theseClean Eating –approved storagecontainers! Durable, safe andattractive, they’re guaranteed toadd some oomph to your healthylunches and snacks.BY GILEAN WATTS
Clean &
GreenStorageSolutions
Thai RiceNoodle SaladWITH COCONUT LIME
DRESSING
SERVES 2.
HANDSON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES .
INGREDIENTS:
• 2 oz brown rice maifun
noodles, aka brown rice vermi-
celli (TRY: Annie Chun’s Maifun
Brown Rice Noodles)
• 2½ tbsp coconut milk
• 2½ tsp fresh lime juice
• 1¼ tsp safflower oil
• Pinch sea salt
• ½ mango, peeled, pitted and
thinly sliced into 2-inch lengths
• ½ red bell pepper, seeded and
thinly sliced into 2-inch lengths
• ½ small English cucumber,
seeded and thinly sliced into
2-inch lengths
• ½ avocado, peeled, pitted and
chopped
• ½ jalapeño chile pepper,
seeded and thinly sliced
• 2 tbsp roughly chopped fresh
cilantro leaves
• 1 tbsp chopped raw
unsalted cashews (toasted,
if desired)
INSTRUCTIONS:
ONE: Prepare noodles according
to package directions. Drain and
rinse with cold water; set aside
to dry.
TWO: Prepare dressing: In a
small jar with a tight-fitting lid,
combine coconut milk, lime
juice, oil and salt; seal and shake
well to combine. Divide among
2 small watertight storage
containers.
THREE: In 2 large storage
containers, divide half each of
noodles, mango, bell pepper,
cucumber, avocado, jalapeño,
cilantro and cashews. (TIP: For
maximum freshness, chop avo-
cado and cilantro no more than
12 hours before serving.)
FOUR: To serve, shake dressing
well and top salad with dressing,
then toss to coat.
NUTRIENTS PER SERVING ½ RECIPE:
CALORIES: 329, TOTAL FAT : 16.5 g, SAT. FAT :
5 g, MONUNSATURATED FAT : 6.5 g,
POLYUNSATURATED FAT : 3 g, CARBS: 44 g,
FIBER: 8 g, SUGARS: 14 g, PROTEIN :
6 g, SODIUM: 72 mg, CHOLESTEROL: 0 mg
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4
T O P N O T C H
Wean Green Lunch Cubes
Don’t let the name fool you – these heavy-duty glass
storage containers aren’t just for babies. While popularamong moms for storing homemade baby food, the
larger 16-ounce cubes are the perfect size for portion-
ing out lunches. PRO: Extra-thick tempered glass is five
times stronger than regular glass, and
watertight lids ensure liquids won’t leak;
heat-proof up to 250˚F.CON: Containers
are heavy – the 16-ounce cube weighs
nearly 1 pound when empty. $9.50 per
16-oz cube, weangreen.com
LunchBots Stainless Steel FoodContainer Primary Set
You’ll feel like a kid again toting these bento boxes to work!
The multicolor set of three comes with single, double andtriple compartment 20-ounce contain-
ers.PRO: Built-in dividers keep multiple
foods in place without the need for sev-
eral containers; interiors are made with
durable stainless steel. CON: Lids are not
leakproof, so not ideal for liquids.
$52 per set of three, lunchbots.com
3
T R E N D S E T T E R
2
M O S T V E R S A T I L E
Kinetic Go Green GlassLock
This glass set includes three airtight and watertight storage
containers in 17-ounce, 41-ounce and 88-ounce size, ideal
for storing leftovers and taking meals
to go.PRO:Tempered glass is safe for
freezer and microwave use, and BPA-free
airtight lids keep food fresh for longer;
dishwasher-safe.CON: To prevent lids
from warping, remove them before mi-
crowaving. $43 per three-piece square
set, surlatable.com
1
B E S T B U Y
Pyrex Snapware 10-Pc Glass Storage Set With TotalSolution Lids
Stackable freezer-, oven- and microwave-safe set comes
with one rectangular and four square glass containers in
sizes ranging from 1-cup to 6-cup capacity. PRO:Contain-
ers are shallow in height, which allow hot food to cool
quickly before refrigerating; BPA-free lids
are airtight and leakproof.CON: Plastic lidsshould be washed
in dishwasher’s
top rack or by
hand. $30,
worldkitchen.com
HOT STUFF. Always wear oven mitts
when retrieving glass containers from
the oven or microwave as glass heats up
fast and can burn you.
DOUBLE TAKE. When purchasing a set,remember that the lids are counted as
an item, so your 20-piece set is really
only 10 containers.
SHAPE MATTERS. Choose square or
rectangle containers over round, as
these take up less space in your fridge
and lunch box.
RETHINK PLASTIC. Plastic storage con-
tainers may be cheap and lightweight,
but many contain harmful chemicals,
such as BPA, which can leach into your
food. Opt for BPA- and phthalate-free
plastic containers, or even better, glass
or toxin-free stainless steel.
COOL IT. Let food cool in the container
before transferring it to the fridge or
freezer; otherwise, condensation will
build up under the lid, which contrib-
utes to spoilage and freezer burn.
StorageContainer
101
Skip eatingout, savemoney and eatdeliciously clean!
SEPTEMBER 2014 Clean Eating29
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American Pie
30 Clean Eating SEPTEMBER 2014
eat smart // classics, only cleaner
very September, it never fails to
happen. You go to the farmers’market or swing by your grocery
store and apples are everywhere you
look, replacing the fruits of summer.
Before you can miss the sweet berries
and stone fruits, you see new varieties
in a palette of warm fall colors. Sud-
denly, you can't wait to sink your teeth
into a crisp, tart apple. Next your mind
fills with the possibilities: apple pan-
cakes, muffins, cobblers and of course,
apple pie.
A crust to be reckoned withApple pie may not be the worst des-
sert for your waistline (that award goes
to deep-fried cheesecake), but there
is certainly room for improvement,
especially where the crust is concerned.
The traditional recipe aims for a rich,
flaky pastry on both the bottom and the
top of the pie, which means a lot of fat
(often from shortening) as well as empty
calories from white flour. I discovered
that neither one is necessary for a greatcrust. For my crust, I opted for egg yolk
and safflower oil, along with yogurt and
vinegar for a tender texture.
Naturally, I substituted whole-wheat
pastry flour for all-purpose. As pastry
flour has less protein than regular flour,
it prevents the dough from getting tough
and chewy. I've always found regular
pie crust to be a little bland, so the extra
flavor that whole-wheat flour provides
is a delicious bonus. Since a lot of the
calories in this pie come from the crust,I axed the top layer and opted for a mix
of cinnamon-scented oats and pecans,
which adds a lovely texture and cuts the
stress of dealing with pie dough in half.
The fruits of autumnTo develop a delicious filling, my
motto was “keep it simple.” Since the
apples are the crowning glory of this
recipe, I wanted to choose a crisp, soft
variety with the perfect balance of sweet
and tart. Not only that, but they had totaste familiar and comforting, just like
your grandmother's apple pie tasted. For
me, Golden Delicious apples satisfy all
that criteria, and better yet, they're easy
to find at just about any supermarket.
For a hint of spice, I went with the classic
flavor pairing of apple and cinnamon.
Since my chosen apple variety isn't
overly tart, the filling still tastes pleas-
antly sweet, even though I cut down on
the added sweetener. In fruit pies, sugar
plays a role in how the juices thicken, soorganic evaporated cane juice was a bet-
ter choice than a liquid sweetener, such
as honey, or non-cane sugars like date or
maple. With the help of tapioca flour and
the natural pectin (a thickening agent) in
apples, the juices in my finished pie are
neither too jelly-like or too watery. Like
everything else about this healthy new
classic, I hope you'll agree that they're
just right.
E
A PERFECT PIEMaking a pie from scratch
can feel intimidating, but
it's really a piece of cake!
Here is a collection of the
best tips and tricks to
make the process go as
smoothly as possible.
PREP FOR A SUCCESSFUL
FILLING: If the apples are
sliced too thick, the crust
will overcook before they
become tender. Take the
time to keep the apples thin –
about 1 /8 of an inch.
KEEP IT COLD: We really
mean it when we call for “ice
water,” so don't skip the
cubes. As soon as the dough is
mixed, quickly roll and fit into
the pie plate before it gets
warm and tears easily. Keep
in mind that the warmth will
transfer from your hands, so
handle dough minimally.
DON'T PANIC: If the doughtears when you're working
with it, there's an easy fix.
Dip your finger in that leftover
ice water, barely moisten a
small scrap of dough and
place it over the hole. Dip a
dry finger into some flour
and pat it into place.
KNOW WHEN IT'S DONE:
Not only should the apples
feel tender yet still offer
resistance when pierced
(you don't want to make applesauce), but the liquid must be
bubbling. Only when it gets
hot enough to simmer will
the tapioca work to thicken
the juices.
TAKE YOUR TIME: Pie mak-
ing is most certainly a labor
of love. Take the time to as-
semble your ingredients, prep
as instructed and stay relaxed
enough to enjoy the process.
With apple’s seasonality quickly fleeting,it’s time for a new take on this
ultimate comfort dessert.BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH
As a seasonedwriter and recipe
developer, CE ’sResident Foodie
Julie O’Hara
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, SELF andVegetarian Times.
Plus, she blogsabout cooking!aminglingoftastes.com
YOUR RESIDENT
FOODIEJULIE O’HARA
On e & On l y The
http://aminglingoftastes.com/http://aminglingoftastes.com/
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running, slowly pour oil through feed tube
and process until evenly combined. With
processor running, add ½ tbsp ice water and
process until dough begins to form a ball. If
after 20 seconds dough is dry or fails to form
a ball, add up to 1½ tbsp additional ice water
in ½-tbsp additions; stop blending as soon as
dough begins to form a ball. (TIP: Make
sure your ice water is really cold; pour waterinto a glass with ice cubes before adding to
the dough.)
TWO: Turn dough out onto a floured surface
and use your hands to pat into a thick disk.
Using a floured rolling pin, roll dough into a
13- to 14-inch circle, about 1 /8- to ¼-inch thick.
Lightly fold dough in half to form a semicircle;
gently fold in half again to form a wedge.
Transfer to pie dish and gently unfold to cover,
pressing into pie dish. Remove any overhang-
ing pieces and reserve for patching tears if
needed. Using your fingers, crimp the dough
along the rim of the dish. Freeze crust for30 minutes to 1 hour. (MAKE AHEAD: Dough
can be made up to 5 days ahead. When dough
is frozen in pie plate, wrap securely in 2 layers
of plastic wrap and keep frozen until ready to
use; do not defrost first.)
THREE: Preheat oven to 425°F. In a large bowl,
stir together apples, cane juice, tapioca flour,
remaining 1 tbsp vinegar, 1 tsp cinnamon and
remaining ¼ tsp salt until combined. In a small
bowl, stir together pecans, oats and remaining
¼ tsp cinnamon.
Apple PieWITH PECAN OAT TOPPING
SERVES 10. HANDSON TIME: 40 MINUTES.
TOTAL TIME: 2 HOURS.
YOU SAVE: 203 CALORIES, 15 g TOTAL FAT,
7 g SUGARS
Top each piece with a dollop of Greek yogurt.
INGREDIENTS:
• Neutral flavored cooking spray (such
as grape seed or sunflower oil)
• 1½ cups whole-wheat pastry flour,
plus additional for dusting
• ¾ tsp sea salt, divided
• 1 large egg yolk
• 3 tbsp Greek yogurt
• 2 tbsp apple cider vinegar, divided
• 1 tbsp raw honey
• 3 tbsp safflower oil
• 6 Golden Delicious apples, peeled, cored
and thinly sliced (1/8-inch thick slices)
• ½ cup organic evaporated cane juice
• ¼ cup tapioca flour
• 1¼ tsp ground cinnamon, divided
• 1 oz unsalted raw pecans, chopped
(about ¼ cup, chopped)
• ¼ cup rolled oats (TRY: Bob’s Red Mill
Old Fashioned Rolled Oats)
INSTRUCTIONS:
ONE: Mist a 9-inch glass or ceramic pie dish
with cooking spray. In a food processor, pulse
pastry flour and ½ tsp salt until blended. Add
egg yolk, yogurt, 1 tbsp vinegar and honey
and pulse until combined. With processor 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 , P
R O P S T Y L I N G B Y G A L L I M A U F R Y
FOUR: Spoon apple mixture into crust,
spreading evenly. Sprinkle pecan mixture
over top. Cover loosely with foil. Bake in
center of oven for 15 minutes, then reduce
temperature to 350°F and bake for 45 to
55 more minutes, until liquid is bubbling, crust
is golden brown and apples offer only slight
resistance when pierced with a paring knife.
Remove foil and cool on a wire rack for1½ hours. To serve warm, set aside on wire
rack for at least 20 minutes.
Nutrients*: THEN AND NOW
NOW THENNutritionalFacts
Compared with a traditionalapple pie**:
*Serving size is / of pie
** The apple pie used for comparison is theClassic Apple Pie from finecooking.com
Calories 460 257
Total Fat (g) 23 8
Sat. Fat (g) 10 1
Carbs (g) 60 46.5
Fiber (g) 2 5
Sugars (g) 32 25
Protein (g) 4 3
Sodium (mg) 230 146
Cholesterol (mg) 30 19
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eat smart // complements
32 Clean Eating SEPTEMBER 2014
Splurgeor Save?
How to get the most foryour money when it comesto critical nutrients.
$AVE onVitamin E andBeta-Carotene Americans in good health don’t
need to take supplements for
vitamin E and beta-carotene,
according to a recent report
from the US Preventive Services
Task Force published in the
Annals of Internal Medicine. With
no clear link between synthetic
sources and the prevention of
cancer or heart disease, skip
the pricey products and SAVE
with low-cost sunflower
seeds, sweet potatoes and
carrots. They’re some of the
top whole-food ways to get
vitamin E and beta-carotene,
and sweet potatoes are on the
“Clean Fifteen” list of fruits and
vegetables with low levels of
pesticides.
SPLURGE on Vitamin C
OPTIMAL HEALTH IS PRICELESS. But knowing how to allocatethe vitamin, mineral and body-care dollars that get you there
shouldn't be a mystery. The truth is, you can save money insurprising ways by opting for natural sources of certain nutrientsover supplements, for example, or by simply adjusting the timingof your meals. On the other hand, it’s also worth splurging oncertain good-for-you health products. Here’s a guide to gettingthe most nutritional bang for your buck.
THE SMARTEST NUTRITION BUYS
The latest news on vitamin C? It may lower
your risk of stroke, according to a French
study presented at the 2014 meeting of
the American Academy of Neurology. But
instead of guzzling down sugar-loaded
juice or searching for low-cost supplements,
it’s wise to SPLURGE on papayas, oranges,
bell peppers and strawberries, all of which
French researchers ID’d as the best natural
sources of vitamin C.
GO ORGANIC when buying bell peppers and strawberries, as they remain on the Environmental
Working Group’s 2014 “Dirty Dozen Plus” list of the most pesticide-laden conventionally grown produce.
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$AVE on Diabetes Prevention
If you’re hoping to prevent diabetes,
consider skipping the $7 smoothies
and have a couple of eggs for breakfast
instead. A new University of Missouri
study showed that women who
consumed high-protein breakfasts
maintained better insulin levels and
glucose control.
HOW IT WORKS:
The magnesium sulfate inEpsom salts may help reduce
inflammation, and a new study
published in January 2014 in
the journal PLOS One indicates
that the compound can help
enhance exercise performance by
increasing glucose availability.
And with the averagecost of eggs ringing in at
$2 a dozen, you'll SAVE
your wallet along with your waistline.
SPLURGE onProbiotics for
Skin HealthSkin troubles such as acne
and rosacea can add up with
expensive treatments and
visits to the dermatologist
throughout the year. But
a recent report from the
American Academy of
Dermatology offers hope
that those treatments might
benefit even more from a
SPLURGE by supplementing
with a daily probiotic in
addition to traditional acne
or rosacea therapy. Try a
daily supplement containing
Lactobacillior Bifidobacteria,
or yogurts with live cultures.
The report’s researchers
confirm that Korean and
Italian study patients
experienced clearer skin after
taking probiotics or foods that
contained those cultures.
$AVE on Muscle Relief and PerformanceSure, store shelves are stocked
with expensive, perfumed andcolored bath salts that promise
to whisk you away with relief
and recovery from sore muscles.
But you can actually SAVE
hundreds of dollars a year by
picking up a bulk box of Epsom
salts instead.
SPLURGE on organic
versions ofthese foods*:APPLES
STRAWBERRIES
GRAPES
CELERY
PEACHES
SPINACH
SWEET BELL
PEPPERS
NECTARINES
IMPORTED
CUCUMBERS
CHERRY
TOMATOES
SNAP PEAS
IMPORTED
POTATOES
HOT PEPPERS
KALE/COLLARD
GREENS
SPLURGE on Iron Those who are iron-deficient may want to SPLURGE on iron
supplements to potentially lower their risk of stroke, according to British
researchers. Their findings, published in February in PLOS One, indicate
that iron deficiency – prevalent in some 2 billion people worldwide –
may increase your chances of suffering a stroke by making your blood
stickier and by making it more likely to have clots escape the lungs and
travel to the brain. But first, talk to your doc about your iron levels and
your hereditary risk for blood disorders and stroke.
$AVE onnon-organicversions ofthese foods*:
AVOCADOS
SWEET CORN
PINEAPPLES
CABBAGE
SWEET PEAS
FROZEN
ONIONS
ASPARAGUS
MANGOS
PAPAYAS
KIWI
EGGPLANT
GRAPEFRUIT
CANTALOUPE
CAULIFLOWER
SWEET POTATOES
*Source: Environmental Working Group (ewg.org)
SEPTEMBER 2014 Clean Eating33
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D o u b l e
f e a t u
r e
– 1 0
w e e k d
a y b udget r eci p e s !
Olive Relish–ToppedSteak over
Corn Basil Sauté (see recipe, p.46)
THE BUDGET ISSUE $
Our
Super
Savings
BudgetSection-Starts
HERE >>
Over the next
28 pages you'll
uncover a plethora
of vibrant and
varied meals that
prove once again
that eating cleanis neither boring,
bland nor costly.
Choose from 21
irresistible family
meals, all ringing
in at around $2.50
a plate and watch
your waistline
shrink – not
your wallet.
Recipe costs were
calculated based
on the average
American super-
market and do
not include
pantry staples.
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Lime PomegranateChicken Breasts
(see recipe, p.46)
COS T P E R
P LA T E
$ 2. 9 1
TUESDAY
$ 11.6 2
F U LL RE C I P E
COS T P E R
P LA T E
$ 3.5 7WEDNESDAY
$ 14 .2 6
F U LL RE C I P E
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PEA POWER:
This cold soup boasts sweet green peas as its main ingredient.
Green peas are packed with vitamin K, a nutrient that is
important for bone health as well as blood clotting.
Cool Minted Pea Soup& Citrus Shrimp
(see recipe, p.47)
Chickpea Fritters
(see recipe, p.45)
COS T P E R
P LA T E
$ 3. 8 4THURSDAY
$ 15.37
F U LL RE C I P E
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Chicken Paillards WITH PORCINI, RED WINE& BUTTER SAUCE
SERVES 4. HANDSON TIME: 30 MINUTES.TOTAL TIME: 55 MINUTES.
An elegant, company-worthy dish, this chicken
garners its earthy flavor from dried porcini
mushrooms. Round out the meal with a side of
sautéed spinach.
INGREDIENTS:
• 4 boneless, skinless chicken breasts
(about 20 oz total)
• 2 tbsp fresh lemon juice
• ½ tsp sea salt, divided
• ¼ tsp fresh ground black pepper, divided
• 2 tsp safflower oil, divided• 1 large shallot, minced
• 10 oz white button mushrooms, trimmed
and sliced ¼-inch-thick
• ¼ cup finely chopped fresh chives
• 3 tbsp dried porcini mushroom pieces
(about 0.3 oz)
• ½ cup fruity red wine (such as Merlot)
• 1 tsp raw honey
• 2 tsp organic unsalted butter, cold
INSTRUCTIONS:
ONE:Place chicken in a large zip-top plastic
bag and, using the smooth side of a meat
mallet, pound to ¼-inch thickness. Add
lemon juice, seal bag and marinate chicken
at room temperature for 15 minutes. Season
with ¼ tsp salt and 1 /8 tsp pepper.
TWO:Heat a grill on medium-high and brush
grates with 1 tsp oil (or use a skillet or grill
pan on the stove top). Remove chicken from
bag, discarding excess lemon juice. Add
chicken to grill and grill, turning once, until
cooked through, about 10 minutes. Transfer
to a plate, cover and let rest for 3 minutes.
THREE: Meanwhile, in a medium nonstick
skillet on medium, heat remaining 1 tsp oil.
Add shallot and sauté for 2 minutes. Add
white mushrooms, 1 /8 tsp salt and 1 pinch
pepper. Sauté until mushrooms are softened
and have released most of their juices,
about 8 minutes. Remove from heat and
stir in chives.
FOUR:Meanwhile, in a small saucepan, cover
porcini mushrooms with 1 /3 cup boiling water.
Set aside for 10 minutes. Add wine and
honey and bring to a boil on medium-high.
Reduce heat to medium and simmer until
liquid is reduced by about two-thirds, 5 to
6 minutes. Remove from heat and whisk in
butter. Season with remaining 1 /8 tsp salt and
pinch pepper. Divide chicken among serving
plates. Drizzle sauce over each serving. Serve
with sautéed mushrooms.
NUTRIENTS PER SERVING1 BREAST, 1 TBSP SAUCE, ¼ OF MUSHROOMS:
CALORIES: 231, TOTAL FAT: 7 g, SAT. FAT: 2 g, MONOUN
SATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g,
CARBS: 9 g, FIBER: 2 g, SUGARS: 4.5 g, PROTEIN: 32 g,
SODIUM: 316 mg, CHOLESTEROL: 83 mg
SUPER SELENIUM:
Chicken is brimming with selenium, a trace
mineral that helps regulate the thyroid.
COS T P E R
P LA T E
$ 3. 3 4FRIDAY
$ 13.34
F U LL RE C I P E
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Mini Meatloaves
(see recipe, p.46)
Chicken & Red Apple Curry (see recipe, p.45)
COS T P E R
P LA T E
COS T P E R
P LA T E
$ 3.65
$ 2. 3 9
TUESDAY
MONDAY
$ 14 .6 0
$ 9 .57
F U LL RE C I P E
F U LL RE C I P E
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SLOPPY JOES HAVE NEVER BEAN BETTER: These quick and easy sandwiches call for your choice of white beans –
navy or cannellini beans – which add both dietary fiber and protein to
this satisfying meal. Beans are also another way of getting antioxidants
in your diet, protecting your body’s cells against free radical damage.
Pork, Corn &White BeanSloppy Joes
(see recipe, p.47)
COS T P E R
P LA T E
$ 2. 8 4WEDNESDAY
$ 11.35
F U LL RE C I P E
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Jerk CodWITH PEACH SALSA & COCONUTBROWN RICE
SERVES 4. HANDSON TIME: 30 MINUTES.
TOTAL TIME: 1 HOUR, 20 MINUTES.
Take your family to the Caribbean tonight with
this island-inspired meal. For added flavor, try
adding chopped red onion and fresh cilantro to
the salsa. If your fishmonger hasn’t removed the
fine bones in your cod f illets, remove them after
cooking, as doing so prior to cooking could tear
the fish’s tender flesh.
INGREDIENTS:
• 1 cup long-grain brown rice (TRY:Lundberg
Organic Long Grain Brown Rice)
• ½ tsp plus 1/8 tsp sea salt, divided
• 4 tsp fresh lime juice plus zest of
1 lime, divided
• 1 tbsp unsweetened shredded coconut,
or to taste
• 1½ tsp minced garlic (about 2 cloves)
• 1 tsp fresh thyme leaves
• 1 tsp raw honey, divided
• ¼ tsp ground allspice• 1/8 tsp red pepper flakes
• 18 oz cod fillets, cut into 4 portions
• 1 peach, diced
• 1 Roma tomato, seeded and diced
• 1 tsp coconut oil
INSTRUCTIONS:
ONE: In a medium pot on medium-high,
combine 2 cups water, rice and ¼ tsp salt.
Bring to a boil then immediately cover and
reduce heat to simmer on low until rice is
tender, 40 to 50 minutes. Remove pot from
heat and set aside, covered, for 10 minutes.Fluff rice with a fork and stir in lime zest and
shredded coconut.
TWO: Meanwhile, in a medium baking dish,
whisk together 1 tbsp lime juice, garlic,
thyme, ½ tsp honey, allspice and pepper
flakes. Add cod and marinate for
15 minutes at room temperature, turning
over halfway.
THREE: In a medium bowl, combine peach,
tomato, remaining 1 tsp lime juice, reman-
ing ½ tsp honey and 1 /8 tsp salt.
FOUR: In a medium nonstick skillet on me-
dium, heat oil. Add cod, discarding excess
marinade, and sprinkle with remaining
¼ tsp salt. Add to skillet and cook just untilopaque throughout and flakes easily with a
fork, about 3 minutes per side. If necessary,
gently pick out bones. Divide rice among
serving plates and top with cod fillets.
Spoon salsa over top.
NUTRIENTS PER SERVING1 FILLET, ¼ CUP SALSA, ¾ CUP RICE:
CALORIES: 304, TOTAL FAT: 4 g, SAT. FAT: 2 g, CARBS: 41 g,
FIBER: 4 g, SUGARS: 4 g, PROTEIN: 25 g, SODIUM: 379 mg,
CHOLESTEROL: 48 mg
COS T P E R
P LA T E
$ 3.6 0
THURSDAY
$ 14 .4 1
F U LL RE C I P E
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TWO:Meanwhile, in a small bowl, whisk
together 2 tbsp water, tomato paste, lime
juice, maple syrup, soy sauce, miso and
pepper flakes. Set aside.
THREE: In a large nonstick skillet on medium,
heat ½ tsp oil. Add eggs and cook, without
stirring, until no longer runny, tilting pan
occasionally, to form a thin pancake, about
4 minutes. Transfer to a cutting board and cut
into ½-inch pieces.
FOUR: In skillet, heat another ½ tsp oil. Add
rice, onions, carrots, bell pepper, garlic and
ginger. Sauté until vegetables have slightly
softened, about 6 minutes. Add broccoliand remaining ½ tsp oil and sauté until
broccoli is bright green and crisp-tender,
about 3 minutes. Add sauce and cook, stir-
ring, for 2 minutes. Stir in chicken and egg
and remove from heat.
NUTRIENTS PER SERVING 2½ CUPS:
CALORIES: 383, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONOUN
SATURATED FAT: 3 g, POLYUNSATURATED FAT: 2.5 g,
CARBS: 37 g, FIBER: 5 g, SUGARS: 9 g, PROTEIN: 37 g,
SODIUM: 471 mg, CHOLESTEROL: 171 mg
• 3 greens onions, thinly sliced (white and
light green parts)
• 2 carrots, peeled, trimmed and sliced1/8-inch thick
• 1 red bell pepper, seeded and diced