clean eating - february 2014 usa.pdf

8/17/2019 Clean Eating - February 2014 USA.pdf

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On our January/February 2014 cover

we feature a Chicken, Butternut

Squash & Sage Penne, p. 46.

Photography by Gibson & Smith,

Food styling by Marianne Wren

Clean Eating JANUARY/FEBRUARY 2014

P. 40

P. 36

P. 48

IN EVERY ISSUE / What’s Fresh: 6 / Editor’s Letter: 8 / Advisory Board & Contributors: 10 / Letters: 12 / Recipe Index: 97

features

40 GUILTFREE PASTAS You’re sure to find some-thing to love among these elegant, sumptuouspastas that are accented by fresh produce andlow-calorie, homemade sauces. By Julie O'Hara

48 SLIMMING LUNCHES & SNACKS Designed tosuit your busy lifestyle, our quick and deliciousmidday meals and snacks offer a medley ofhealth benefits. By Julie O’Hara

60 ENERGYBOOSTING GRANOLAS Made withwholesome ingredients such as rolled oats,

nuts, seeds and dried fruits, our four crisp andcrunchy granola recipes are sure to satisfy yourbreakfast or snack-time cravings. By Olivia Simpson

62 FLEXIBLE MEALS Please both meat-loversand vegetarians alike with these adaptable,mouthwatering meals that offer somethingfor everyone. By Ivy Manning

70 GROCERY BAG Create a week’s worth offamily-friendly meals for under $50. By Lisa Howard

75 YOUR TWOWEEK CLEAN EATING MEALPLAN Make a New Year’s commitment to eatclean with our invigorating, nutrition-filledmeal plan that will keep you trim, satiated andfull of energy. By Elizabeth Brown

contents

G R A N O L A S P H O T O B Y G I B S O N & S M I T

H , F

O O D S T Y L I N G B Y M A R I A N N E W R E N

Nutrient-packed granolas p. 60

ESSENTIALMEAL PLANTWO WEEKS OF

CLEAN MEALS

+ CLIP-OUTGROCERY LISTS

P. 75

You r

P. 97

P. 62

Tr o p i c a l G r a n

o l a

L e m o n

& Gi n g e r G r a

C up O ' J o e G r

a n o l a

P e a nut B u t t e

r &S t r a w b e r r y " Ja m " G

r a n o l

a

P. 60

P. 30

P. 97

P. 75


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eat smart

15 BITS ’N’ BITES Food, healthand nutrition news you

can use.

36 CLASSICS, ONLY CLEANERElevate the classic tuna melt

to clean-eating status with

a few quick and easy tweaks.

38 COMPLEMENTS The sevenhealth secrets of seafood you'll

be surprised to learn.

94 ASK THE DOC Learn moreabout flaxseed and find out

whether or not you’re getting

enough omega-3s with sound

advice from CE’s resident

health expert.

96 TRY THIS… WITH THATCreate endless menus withCE’s essential pairing guide.

how to 30 KITCHEN CONFIDENTIAL

Baking quick bread has never

been more easy – or fun –

with our step-by-step guide,

complete with five flavorful

twists.

34 KITCHEN TOOLSFrom blending to chopping,

immersion blenders can

perform a variety of kitchen

tasks, and we have our top

picks for the best ones on

the market.

travel well 83 CHEZ CHEF A passion for

“hyper-local,” seasonal food

rides high at Studio City’s

Girasol Restaurant, where

Executive Chef CJ Jacobson’smenu showcases the unique

tastes and flavors of foraged

wild foods.

88 GLOBAL GOURMETThe ramen bowl is given

a clean, slurp-worthy

makeover that pares

down the sodium without

compromising taste.

be inspired

26 COOKING WITHChef and television

personality Fabio Viviani

divulges his tips and tricks

for creating memorable

Italian- and Mediterranean-

inspired meals.

92 GEAR & GADGETSThe newest tools andgizmos to enhance

your culinary prowess.

98 SWEET TOOTH We’veshaved off the extra fat and

calories in these indulgent

Caramel Mini Cheesecakes

so you can enjoy every

spoonful without worry.

weight loss 90 KICK IT UP A NOTCH

Tosca Reno shares her

secrets to achieving the

perfect meatballs along

with her shopping sugges-

tions for finding the

cleanest recipe ingredients.

ntents

Healthy lunches you cantake anywhere.48

A tuna melt oozingwith fresh ingredientsand plenty of f lavor.

37

Serve thesemouthwateringmeals with orwithout the meat!

62

92Fun and funkykitchen tools,most for lessthan $30.


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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 saturated and trans fats, anything

fried or anything high in sugar.

Consume healthy fats (essential fatty acids,

or EFAs) every day.

Learn about portion sizes and work toward

eating within them.

Reduce your carbon footprint. Eat produce

that is seasonal and local. It is less taxing on

your wallet and our environment.

Shop with a conscience.Consume humanely raised and local meats.

Slow down and savor. Never rush through

a meal. Food tastes best when savored.

Enjoy every bite.

Take it to go. Pack a cooler for work or

outings so you always have clean eats

on the go.

Make it a family affair. Food is a social

glue that should be shared with loved

ones. Improve the quality of your family’s

life along with your own. O R A N G E C H I C K E N S T I R F R Y P H O T O B

Y M A Y A V I S N Y E I S T R A W B E R R Y C O C O N U T C R I S P P H O T O B Y Y V O N N E D U I V E N V O O R D E N

B U T T E R N U T S Q U A S H E N C H I L A D A S P H O T O B Y M A Y A V I S N Y E I C A L E N D A R I M A G E Y U R L I C K / S H U T T E R S T O C K C O

M

Followus on:

Clean Eating Fans Have Spoken

“Completely cut out fast and processed

foods. Also, to get my 2-year-old to eat

healthier.” – Janae Green

“To continuehealthy eating,move more, getoff diabetes medi-cine, be happy!"– Charlene Wilson Lee

“To learn how to run. Eat clean and most

of all… beat lupus.” – Felicia Wright

We ask,you answer!

cleaneatingmag.com

Clean Eating

6 Clean Eating JANUARY/FEBRUARY 2014

Butternut Squash Enchiladas

What’s your New Year’sresolution?

cleaneatingmag.comwhat’s fresh at

Orange Chicken Stir-Fry with

Spicy Chickpeas & Crispy Garlic

Strawberry

Coconut Crisp

“To try andlive in thepresent andnot in the past.”– Sue Ebzery

“Remain a strong,healthy ex-smoker.Be kinder, expandmy social network.Let go of pastresentments.– Doris Chantal Collier

“Eat 100%whole foodsand train fora marathon.”– Lauren Cook


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Bake favorite recipes with fewercalories and carbohydrates.

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Enjoy a delicious sweet taste and

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8/1008 Clean Eating JANUARY/FEBRUARY 2014

clean eating // editor's letter

Clean Routine!A few months back, I got married. Not unlikemost brides, I was in complete and utter overdriveleading up to the big day.

I was working a couple of different jobs plus a steady freelance gig, squeez-

ing in workouts at the gym every chance I got, spending more time in malls

than I’d ever like to again – and in my spare time I’d rush home to plan the

wedding. I did all of this while eating as clean as humanly possible to look

my best in the dress. It was complete self-inflicted chaos, and not surprising-

ly, I got quite sick just days before my destination wedding. It didn’t ruin

the day, but I vowed to take it easy when I got home and take a little hiatus from such

a stringent diet to let myself indulge a bit.Well, let me tell you, the pendulum certainly swung in the other direction – and it stayed

there for longer than I’d planned. I began to really enjoy my relaxing nights on the couch,

and sleep – sleep! – it was as though I couldn’t get enough. I wondered if I’d ever get my butt

back in the gym. And, if lack of activity weren't enough, in crept the habit of eating out (and

ordering in) more frequently than I care to admit. What started out as a treat quickly morphed

into a lazy go-to.

Luckily, my lack of energy (and guilt) finally caught up to me. One morning leading up to

the holidays, I bounced out of bed with a refreshing desire to cook a giant batch of clean eats,

roast up the veggies in my fridge and make power balls for healthy workweek snacks. I was

ready to get back to my old busy-bee self and knew that nutritious, energy-boosting meals

would lead the charge. In doing so, I remembered what truly energizes me: Preparing clean

meals makes me feel productive. Productivity makes me feel purposeful and fulfilled. Eatingnutritious, balanced, whole foods elevates mood and immunity, keeps the noggin' alert and

the body energized so I can keep on producing! I love my clean routine!

I'm not saying that the occasional break from hyper-productivity isn't essential, but I now

know firsthand how slippery the slope from “break” to “rut” can be. Hitting the reset button

with some carefully thought-out Clean Eating meals is the best way to reenergize and revitalize

your health, and this issue is a fantastic place to start! (See page 75 for a structured meal plan

or page 97 to pick and choose.)

From our kitchens to yours, the entire Clean Eating team wishes you an inspired and

motivated 2014 bursting with energy and good health! Happy New Year!

Alicia RewegaEditor-in-Chief

Visit us online at cleaneatingmag.com

or tweet me your thoughts @aliciarewega

Start Your


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F A B I O V I V I A N I P H O T O C O U R T E S Y O F S I E N A T A V E R N ,

I V Y M A N N I N G P H O T O B Y G R E G O R T O R R E N C E ,

J U L I E O ' H A R A P H

O T O B Y P A U L B U C E T A ,

T I F F A N I B A C H U S & E R I N M A C D O N A L D P H O T O B Y J A M E S P A T R I C K ,

J O A N N E L U S T E D P H O T O B Y P A U L B U C E T A ,

T O S C A R E N O P H O T O B Y P A U L B U C E T A ,

G E R E M Y C A P O N E P H O T O B Y D A N I

E L A B R A M S ,

J I L L S I L V E R M A N H O U G H P H O T O B Y K E V E N A .

S E A V E R ,

D I A N E M O R G A N P H O T O B Y J O H N V A L L S

Meet Our ExpertsQ: What are the top clean foods I should be including in my

diet for a long and healthy life? – Ben Adams, CHARLOTTE, NC

advisory board // clean eatingcontributors

jonny bowden PHD, CNS

Board-certified nutrition

specialist, motivational

speaker, author and expert

in the areas of weight loss,

nutrition and health.

Nutrition

Culinary

tiffani bachus

anderin macdonald Co-owners of the U Rock

Girl nutrition and training

program (URockGirl.com),

registered dietitians and

nutrition, fitness and

wellness experts.

tosca reno BSc, BEd, NTPMotivational speaker,

presenter and best-selling

author of several books,

including the The Eat- Clean

Diet® series.

jill silverman houghFood and wine writer, recipe

developer, culinary instruc-

tor, author of the 100 Perfect

Pairings series and co-author

of The Clean Plates Cookbook

(Running Press, 2012).

julie o’hara BAClean Eating's Resident Foodie,

food and travel writer and recipe

developer. Her work has been

featured in Shape, Vegetarian Times,

SELFand National Geographic Trav-

eler , among other magazines.

diane morganFood writer, culinary instructor,

restaurant consultant and award-

winning author of 17 cookbooks,

including her latest, ROOTS

(Chronicle Books, 2012).

geremy capone BAWellness Chef at ELLICSR Health,

Wellness and Cancer Survivor-

ship Centre. Capone and his

team manage the ELLICSR Kitch-

en program, a series of classes

and web resources on how to

prepare healthy, tasty and easy

meals using fresh ingredients.

joanne lusted

Clean Eating's Resident Chef,

Toronto-based culinary instruc-

tor and freelance writer. Lusted

regularly contributes to a variety

of television programs and publi-

cations, including Steven and

Chris and Canadian Living.


A: Eating plenty of fruits and vegetables, along with a balanced diet, dailyexercise and healthy lifestyle choices, is key for preventing disease. Kale

is rich in vitamins A and C as well as vitamin K, a nutrient that supports

bone health and is necessary for healthy blood clotting. Additionally,

the carotenoids and flavonoids found in kale may help prevent some

types of cancers. Citrus fruits are also packed with vitamin C, an anti-

oxidant that helps prevent the buildup of disease-causing free radicals

in the body. Garlic may help lower cholesterol and

blood pressure, while the allicin compound found

in fresh garlic may help fight certain cancers. And,

the carotenoids in winter squash help fight illness

by supporting your immune system. Try roasting

delicata squash with a bit of olive oil and rosemary,or add some buttercup squash to your favorite soup.

fabio vivianiCHEF/TV PERSONALITY/RESTAURATEUR/COOKBOOK AUTHOR,VENTURA COUNTY, CA

When it comes to clean eating, Chef

Fabio Viviani says less is more. “If

you want to keep your body clean,

you have to get your hands dirty,”he says. Featured in “Cooking With”

(p. 26), Viviani shares his simple

yet flavorful approach to Italian and

Mediterranean cuisine as well as

his favorite clean recipes.

ivy manningCOOKBOOK

AUTHOR/FOOD

WRITER,

PORTLAND, OR

As the meat-

loving wife of a

vegetarian, Ivy

Manning is a

pro at making

flexible meals.

For “ModifiableMeals” (p. 62),

Manning created

five versatile

meals that can be

served two ways

to please both the

omnivores and

herbivores in your

household.

julie o'haraFREELANCE WRITER/

RECIPE DEVELOPER,

CHICAGO, IL

In "Pack It To Go!”

(p. 48), Julie

O’Hara says the

recipes she

created were

inspired by the

years she spent

preparingnutritious work

lunches for

herself. “I learned

that minimal

ingredients plus

easy prep adds up

to the most

successful lunch

idea,” she says.

Geremy Capone


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LETTER OF THE MONTH


clean eating // letters

We Hear You!

We Hear You

ONFACEBOOK

TASTYTACOSOMG! Made the Spicy

Shredded Beef Tacos (p. 57)

from the November/Decem-ber 2013 (thank God you are

back) issue. I’m drooling just

thinking about eating the left-

overs for dinner tomorrow.– Ann Maksymetz, Keswick, ON

"Getting my subscription today was like having a friend

who moved away come home again."

USE YOURSLOW COOKER

TO MAKE THESEMEATY, VEGGIEPACKED TACOS!

facebook.com/cleaneatingmag

My neighbors

must have thought

I was a crazy lady dancing

and screaming when

I opened my mailbox

yesterday! Thank you for

making my day!

– Brandie Campbell

I loved the

pickling recipes in

the November/December

2013 issue (p. 28). It’s nice to

know that I can do one

jar at a time. Thanks for

another great issue!

– Cathy O’Donnell Little

Had a fantasticsupper last night. Made

roasted chicken with simpleherbs and the Barley Risotto

(p. 35, January 2011) for aside. My boyfriend loved it!

It does take awhile tomake, but it wastotally worth it!

– Stella Chan

WELCOME HOMEGetting my subscription today was like

having a friend who moved away come

home again. Thank you Active Interest

Media for staying true to what previous

subscribers were used to. I have dog-

eared almost every page of this issue

because the recipes are so amazing.

– Andrea Slaughter, Coronado, CA

Totally happy to find Clean Eating

magazine in the mail today! I’m

definitely making the Sweet Potato

Pecan Pie (p. 46, November/December

2013) for Thanksgiving now.

– MaryLeigh Bishop, Delmont, PA

Tell us what you thought of this issue.Visit our Facebook page and leave your markon our wall – or tweet us @cleaneatingmag!

ORDER BACK ISSUESOF CLEAN EATING ATCLEANEATING.COM

BIRTHDAY SURPRISE Thank you so much for

publishing Clean Eating

again. This is my favorite

magazine and I look forward

to all the issues, especially

since I only eat clean,

unprocessed foods. You

made my birthday special...

yes, it was my birthday

when I received this issue!

– Carla Gregor, Alexandria, VA


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Nothing tastes like the whole grain goodness of our oatmeal. With all thehealthy benefits, varieties and ease of prep, it's no wonder Bob's Red Mill oatmeal

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For deliciously creative oatmeal recipe ideas, go to bobsredmill.com/oatmeal


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15/100 JANUARY/FEBRUARY 2014 Clean Eating15

Just a pinch – that’s all you need whencooking with the spice that’s quite literallyworth its weight in gold. Good thing, too,since saffron is one of the most expensive foodproducts in the world, commanding a price tagof around $20 for a standard 0.06-ounce bottle.Each one of the earthy, bitter spice threads areextracted from the small purple crocus flower,which produces just three threads per bloom– harvesters hand pluck 14,000 blooms just to

yield an ounce of saffron (hence the high pricetag!). The crimson-golden threads are prized fortheir brain-boosting power, as they have beenshown to help improve mood, fatigue and evendepression. Luckily, a little goes a long way inthe kitchen, so a standard bottle should last theaverage cook up to 6 months.

SUPERFOOD:

THE POWER

OF SAFFRON

MARKET NAMES: Safran, crocus sativus

SEASON: Harvested in October, though

available year-round

PICK IT: Opt for whole, deep red saffron threads

rather than ground saffron, as the ground variet-ies are often mixed with other spices; lighter-

colored threads are indicative of poor quality

STORE IT: Place in a sealed jar and keep in a

cool, dark place for up to 6 months.

PREP IT: Finely crush threads; for maximum

flavor, toast whole threads in a skillet until

fragrant before crushing, or soak crushed saf-

fron in a small amount of warm water for 10 to

15 minutes before adding saffron and soaking

liquid to your recipe

EAT IT: Traditionally stirred into risotto for

golden-hued risotto alla Milanese or stirred intoseafood stews, such as paella or bouillabaisse;

try it with roasted chicken and vegetables or in

sweet cakes and puddings

BENEFIT: Supports a healthy brain by helping

to ward off mood swings and fatigue; studies

show it can help relieve symptoms of depression S A F F R O N F L O W E R I M A G E B Y S H U

T T E R S T O C K . C

O M / G T S , S

A F F R O N I M A G E B Y S H U T T E R S T O C K . C

O M

/ M A D L E N

bits 'n' bites



bits 'n' bites // smart-use guide

CINNAMON PEARGRILLED CHEESE

SERVES 2. Spread 1 tbsp raw honey oneach of 2 slices whole-grain cinnamon-

raisin bread. Top each slice with 2 oz sliced

cheddar cheese, ½ large pear, thinly sliced,

and 1 tbsp chopped fresh cilantro. Top each

slice with an additional 2 oz sliced cheddar

cheese and 1 slice whole-grain cinnamon

raisin bread. Mist a medium nonstick skillet

with olive oil cooking spray and heat on

medium. Add 1 sandwich, then cover and

cook for 2 minutes. Flip and cook, covered,

until golden and cheese is melted, about

2 more minutes. Mist skillet with cooking

spray and repeat with remaining sandwich.Serve warm.

BENEFIT: Pears are very high in fiber,

packing 7 grams per fruit! Fiber is key for a

healthy digestive tract and has been shown

to play a role in lowering cholesterol.

CHEESY ZUCCHINIQUINOA SALAD

SERVES 4. In a large saucepan, melt 1 tbsporganic unsalted butter on medium. Add

½ sweet onion (such as Vidalia), minced,

and sauté for 4 minutes. Add 1 clove garlic,

minced, and sauté for 1 more minute. Add

1 cup dry quinoa and sauté for 2 minutes.

Stir in 1¼ cups water and bring to a boil.

Reduce heat to a simmer, cover and cook until

water absorbs and quinoa is tender, 15 to

20 minutes. In a steamer basket, steam 2 large

zucchini, cut into ¼-inch chunks, until tender;

add to quinoa with 1 cup jarred marinara

sauce, 8 oz shredded cheddar cheese and

¼ tsp each sea salt and fresh ground blackpepper. Cook until cheese melts. Serve warm.

BENEFIT: Quinoa is rich in the minerals

your body needs to function properly. Just

¾ cup of cooked quinoa provides nearly

45% of your daily value (DV) of manganese,

which supports a healthy brain, and 20% of

your DV of magnesium, which helps relax

blood vessels.

BALSAMIC SPINACHMAC 'N' CHEESE

SERVES 4. In a large saucepan, melt 1 tbsporganic unsalted butter on medium. Add

1 sweet onion (such as Vidalia), minced, and

sauté until translucent. Stir in 1 /3 cup whole-

wheat flour and sauté for 3 minutes. Stir in

3½ cups 1% milk and ¼ tsp each sea salt and

fresh ground black pepper. Bring to a boil,

then reduce heat to low and simmer, stirring,

until thickened, about 15 minutes. Stir in 1 cup

baby spinach, 1 tsp balsamic vinegar and

8 oz shredded cheddar cheese. Cook, stirring,

until cheese melts. Stir in 12 oz whole-grain

elbow macaroni, cooked. Top with 2 tbsp

grated Parmesan cheese (optional).

BENEFIT: Made from pressed grapes,

balsamic vinegar adds a touch of sweetness

to this mac ’n’ cheese. It’s also a good source

of the antioxidant quercetin, a plant pigment

that has anti-inflammatory properties.

LeftoverCheddar

Cheese

Y O U R

S MA R T U S E

G U I D E

Cheddar

Cheese Put those last few bits of tasty cheddar to work in thesequick and easy comfort dishes. BY AMIE VALPONE


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Sinful no more, these Clean Eating–approveddark chocolates are made with the highest-quality ingredients and are sure to satisfy your sweet tooth! BY LAURA SCHOBER

FROM BEAN

TO BAR

• C l e

an Eat i n g m a g a z i n e

•

S E A L O F

A P P R O V A L

A

p p r o e d


bits 'n' bites // supermarket guide

Madre Hibiscus70% Dark

Chocolate Bar The creamy, melt-in-your-mouth texture and tangy yet

fruity taste of Madre Hibiscus

70% Dark Chocolate is a

delightfully clean indulgence.

Ingredients in this subtly

floral-smelling chocolate

include organic bergamot oil,

organic fair-trade Dominican

cacao beans and Mexican

whole vanilla, which meld to-

gether to lend notes of sweet

and sour. Plus, both hibiscus

flower and the flavanols in

cacao beans are thought to

help lower blood pressure, so

besides its great taste, this bar

also boosts your health!

NUTRIENTS PER SERVING

43 g:

CALORIES: 258, TOTAL FAT : 18 g,

SAT. FAT : 11 g, CARBS: 20 g,

FIBER: 5 g, SUGARS: 10 g,

PROTEIN : 0 g, SODIUM: 9 mg,

CHOLESTEROL : 1 mg

Fresco 223 Dominican

Republic 72%Fresco 223 DominicanRepublic 72% is a treat to

be savored, thanks to its

palate-pleasing notes of

blackcurrant, caramel and

vanilla. Sourced from organic

cacao, this medium roast

72% cacao bar – like other

dark chocolate – is higher

in antioxidant flavanols

than the milk chocolate

variety. Boasting a smooth

texture and rich flavor, this

CE -approved bar is dairy-,

nut-, soy- and gluten-free,

making it a great choice for

those with food allergies or

sensitivities.


45 g:





CHOLESTEROL : 0 mg

Taza Chocolate87% Organic Dark

Stone GroundChocolate BarAs the darkest of chocolates

from Taza’s delicious selec-

tions, this stone-ground

wonder is wonderfully nutty

and fruity. Made with organic

cacao beans, organic cane

sugar and organic vanilla

beans, this bar has a gritty

texture and strong, rich flavor

that’s nicely balanced by just

the slightest tease of vanilla.

Although dark chocolate is

well known for its antioxidant

benefits that support good

health, CE recommends eat-ing no more than 2 squares

a day, as eating it in excess

will counteract its healthful

properties.


42.5 g:

CALORIES: 265, TOTAL FAT : 19.5

g, SAT. FAT : 13.5 g, CARBS: 15 g,



CHOLESTEROL : 0 mg

Equal ExchangeOrganic Panama

Extra DarkChocolate (80%Cacao)Equal Exchange Organic

Panama Extra Dark Chocolate

(80% Cacao) contains a mix of

fair-trade, organic ingredients

sourced from small farms in

Panama, Dominican Republic

and Paraguay. There are

no bitter or sour notes to

be found – to the excite-

ment of our taste buds, this

chocolate’s full-bodied flavor

is balanced out well by the

sweetness coming from the

organic raw cane sugar andorganic ground vanilla beans.

And like the other chocolates

featured, it’s free of soy leci-

thin, a processed emulsifier

that’s added to lesser-quality

chocolate.


37 g:





CHOLESTEROL: 0 mg

Fearless Chocolate70% Cacao Green

Tea Mint Fearless Chocolate 70%Cacao Green Tea Mint offers

a rich and complex chocolaty

flavor that’s softened by a

smooth hit of organic matcha

green tea and peppermint. In

addition to the free radical–

fighting benefits of green tea

and cacao found in this CE -

worthy bar, chocolate is also a

mood booster – consumption

of it results in the release of

endorphins, chemicals that

make you feel happier. Dark

chocolate is also high in man-

ganese, copper and iron, the

latter of which helps produce

hemoglobin, which in turn

aids with delivering oxygen

throughout the body.


28.35 g:





CHOLESTEROL : 0 mg

CE recommends

ea ting no more

than 2 squares

a da y to reap

the nu tri tional

bene fi ts o f dark

chocola te!


19/100

reviews // bits 'n' bites

Whether you're looking for a gift for your favorite foodie or just a

little winter recipe inspiration, these two new releases hit the spot.

BY ANNA LEE BOSCHETTO

The Book Club

Cultured Food for Life

Determined to gain more energy and

a healthier life, Cultured Food for Life

author Donna Schwenk details how

she discovered the benefits of home

fermentation. Sharing her personal

journey to wellness, Schwenk not only

explains the fermentation process,

which promotes the growth of healthybacteria, but she also features the ways

in which these foods can offer multiple

health benefits, including an improve-

ment of asthma, diabetes and certain

skin conditions. In addition to offering a

beginner’s guide on the science behind

cultured foods, Schwenk’s step-by-step

guide to preparing probiotic-infused

foods such as kefir, sprouted flour and

cultured vegetables, makes doing so

totally achievable. With a collection

of more than 130 recipes, from Apple

Sauerkraut to Kefir Veggie Sprouted Pizza,

readers will find it super simple to enjoy

cultured foods as a part of their clean-

eating lifestyle.BY DONNA SCHWENK HAY HOUSE, $20

Happy Herbivore: Light & Lean

In her latest cookbook, Happy Herbivore:

Light & Lean, author Lindsay S. Nixon dish-

es out healthy, budget-friendly recipes

that employ her approachable cooking

style. By using fresh, whole ingredients,

each dish (including Thai Green Curry and

Skinny Mac ’n’ Cheese) boasts a rich flavor

profile, while her limited use of added oilskeeps extra fat and calories in check. With

each of her recipes ringing in at a mere

350 calories or less, it’s easy to keep your

weight in check by incorporating a few of

her dishes into your weekly menu. As part

of her total wellness approach, Nixon has

also included her basic workouts along

with other fitness plans that are geared

towards exercisers, from beginners who

want to get moving to more advanced

movers and shakers.

BY LINDSAY S. NIXON BENBELLA BOOKS, $20

BE SURE TO CHECK OUR BLOG CLEANEATINGMAG.COM/BLOG

FOR ADDITIONAL REVIEWS OF FABULOUS COOKBOOKS!


20/100

File this under the

things your grand-

mother knew all along: an apple a day really doeskeep the doctor away –especially if the doctorhappens to be a cardiolo-gist. In a recent study, OhioState University researchers

found that eating just oneapple a day for 4 weekssignificantly lowered aparticularly nasty typeof “bad” LDL cholesterolthat contributes to ath-erosclerosis. The apple aday also led to increasesin a powerful antioxidantenzyme called superoxidedismutase in the body. Theresearchers found that theantioxidants in apples hadan even greater effect thanthose found in antioxidantheavyweights curcuminand green tea.

1 38c h e w o n t h

i s

no.

GET YOUR DAILYAPPLEOXIDANTS

To cut down on kale’s bitterness and toughtexture, massage and knead it between yourhands until slightly wilted. This breaks downthe superfood’s tough cellulose structure,making it soft and slightly sweet.

bits 'n' bites

2 0 Clean Eating JANUARY/FEBRUARY 2014


21/100

New YorkApril 24–28, 2014 | Hilton Midtown

ELENA BROWER • KATHRYN BUDIG • SEANE CORN • Nikki Costello • Jason Crandell

Tiffany Cruikshank • Dana Flynn • Bo Forbes • ANA FORREST • RICHARD FREEMAN • Julie Gudmestad

Amy Ippolitti • Alanna Kaivalya • Leslie Kaminoff • Eric Kipp • GARY KRAFTSOW • Cyndi Lee

VINNIE MARINO • Claire Missingham • DHARMA MITTRA • Sadie Nardini • SARAH POWERS

Raghunath • SHIVA REA • Natasha Rizopolous • David Romanelli • Sianna Sherman

ROD STRYKER • David Swenson • Colleen Saidman Yee • RODNEY YEE

FRIDAY EVENING KEYNOTE BY CAROLINE MYSS

Photo by Wari O

EXPERIENCE YOGA JOURNAL

IN THE CITY!

SILVER SPONSORS

GOLD SPONSORS


22/1002 2 Clean Eating JANUARY/FEBRUARY 2014

bits 'n' bites // foodie favorites

With winter in full swing, we’ve got some nutrition-packed

snacks (each is a rich source of omega-3s!) that will keep you

energized and satisfied all day long.

BY JESSICA POLLACK AND LAURA SCHOBER

FoodieFavorites

FoodieFavorites

FISH GOT FLAVA

Pop the tin and tuck into a variety of sardines from BELA, which are packed with

premium ingredients such as lemon-tinged extra-virgin olive oil and smoky

tomato sauce. We love that each flavor is sustainable – they’re wild caught by Por-

tuguese fishermen – and full of omega-3s. A recent study in the Annals of Internal

Medicine, run by the Harvard School of Public Health, concluded that eating oily

fish once or twice a week can increase your life span by 2.2 years! We’ll take it!$3, plummarket.com

WHEN YOU’RE STRANGE

Touted as “strangely addictive,”

we don’t see anything odd about

chomping on seaweed. In fact, Korean

mothers have been nourishing their

bodies for centuries with the briny sea

vegetable. This vegan, gluten-free

snack is brimming with minerals,vitamins and omega-3s. SeaSnax

offers a variety of flavors, which are

all non-genetically modified and

prepared without artificial additives.$1.50 to $3.50, seasnax.com

“WHEN I WANT A SNACK

THAT’S RICH IN MINERALS, WILL

POTENTIALLY HELP MY SKIN

LOOK ITS BEST AND TASTES LIKE

A SALTY BAG OF CHIPS, I GRAB

SEASNAX SINGLESERVING

PACKETS IN WASABI OR TOASTY

ONION FLAVOR!”

JESSICA POLLACK, ONLINE EDITOR

THAI & DRY

Sweeter than its white-fleshed counterpart, the organic

red dragonfruit collected by small-scale Thai farmers forNavitas Naturals’ raw dried slices offers a host of health

benefits. One serving of this superfood snack includes

plenty of vitamins C and B, fiber, omega-3s, magnesium,

iron and more, plus phytoalbumins, which offer anti-

inflammatory and antioxidant benefits.$9, navitasnaturals.com

"SWEET AND CHEWY, THIS DRIED

DRAGONFRUIT IS A GREAT SNACK TO TAKE

ON THE GO, OR AS A TROPICAL TOPPER FOR

YOGURTS OR SALADS."

ANDREA GOURGY, FOOD EDITOR

SUPER SEEDS

We only have good things to say about TeeChia’s gluten-free cereals, a

blend of chia seeds, flaxseeds, rolled oats, quinoa, amaranth, dried fruit

and other clean ingredients that gave us some instant pep in our step.

Bonus: It’s a filling, energizing breakfast that’s rich in antioxidants,

fiber and omega-3s. $3.50 to $28, teechia.com

“I’M ALWAYS LOOKING FOR CONVENIENT BREAKFASTS

THAT ARE QUICKTOMAKE YET HEALTHY AND THIS

ONE DOES THE TRICK. I RECOMMEND ADDING A DOLLOP

OF NONFAT GREEK YOGURT AND SOME BERRIES FOR A

NICE, DECADENT TOUCH!”

LAURA SCHOBER, RESEARCH & COPY CHIEF

“MY OBSESSION WITH SNACKING ON SARDINES STRAIGHT

FROM THE CAN HAS CERTAINLY NOT WON ME ANY POPULARITY

CONTESTS AT THE OFFICE. THESE LEMONINFUSED BABIES ARE

A NEW MAINSTAY ON MY SHOPPING LIST!”

ALICIA REWEGA, EDITORINCHIEF


23/100

Has that salad you ate for lunch left

you feeling less than satisfied? Are youconstantly craving a snack? Next time

around, try adding some olive oil to

your food. In a European study, partici-

pants mixed either olive oil, lard, butterfat

or canola oil into 500 grams of reduced-fat

yogurt every day for 3 months and judged

which type of fat left them feeling the

fullest. The clear winner was olive oil –

participants in the olive oil group had a

higher concentration of serotonin, known

as “the satiety hormone,” in their blood.

Additionally, researchers found that two

of olive oil’s aroma compounds – hexanal

and E2-hexenal – help to slow appetite by

reducing the absorption of glucose from

the blood in liver cells.

According to lead researcher Peter

Schieberle, PhD, the findings showed

that the scent of olive oil is able to control

satiety. Schieberle and his team hope that

their research will be a catalyst in the cre-

ation of better reduced-fat food products.

Now that we know of olive oil’s ability to

kick cravings to the curb, you may soon

spy reduced-fat products containing olive

oil in grocery stores near you. In the mean-

time, you can still benefit from the oil’s

satiating properties by adding it to salads,

pastas or foods such as yogurt.

KILL CRAVINGSWITH OLIVE OIL

1 25c h e w o n t h

i s

no.

Keep cauliflower white when cooking by drizzling with a squeeze of lemon.

The acids in the juice counteractthe chemical reaction that causescauliflower to turn yellowishonce cooked.

C O N T R I B U T O R S : T I F F A N I B A C H U S , J

O N N Y B O W D E

N ,

C A R A L Y O N S ,

E R I N M A C D O N A L D ,

J E S S I C A P O L L A C K ,

A L I C I A R E W E G A , L

A U R A S C H O B E R ,

G I L E A N W A T T S . O

I L I M A G E J I L P H O T O / S H

U T T E R S T O C K . C

O M ,

C A U L I F L O W E R I M A G E A F R I C A S T U D I O / S H U T T E R S

T O C K . C

O M ,

L E M O N I M A G E V I K T A R M A L Y S H C H Y T S / S H U T T E R S T O C

K . C

O M

JANUARY/FEBRUARY 2014 Clean Eating 23



bits 'n' bites // ask our dietitians

Q

Q

Is it safe to cook with extra-virgin olive oil?

What are the benefits of eating fermentedfoods? Should I be including them in my

clean-eating lifestyle?

A

A

It all depends on the quality of extra-virgin olive oil (EVOO) you’re buying. All oils

have a smoke point – the temperature at which the oil begins to smoke and break

down. High-quality EVOO – the kind chefs use in restaurants – has a medium

smoke point. Since the average stove top reaches about 266˚F to 293˚F when

heated on medium, it’s completely safe to cook with EVOO on that heat. That

being said, this is not true of the EVOO commonly found on supermarket shelves

for $10 to $15 a bottle. Those oils are generally processed through poor extrac-

tion methods, which results in a harmful breakdown of fat chains into free fatty

acids, or fats that are not connected to a chain. These free fatty acids decrease

the smoke point of EVOO significantly, making it unable to withstand stove-top

heat above low. At Clean Eating, we encourage you to opt for EVOO, since it is less

processed and therefore higher in nutrients than the more heat-stable regular

olive oil; however, unless you’re willing to invest in the high-quality stuff, it’s best

to reserve EVOO for low-heat cooking or in cold salad dressings and dips.

Fermentation is the process of converting starches and sugars into acids,

thereby preserving them for longer. Certain foods and drinks can be fermented

naturally over time with the help of sea salt, beneficial microbes (such as bac-

teria, mold and yeast) and food enzymes that ward off decay. The microbes in-

volved in fermentation thrive in low-temperature, high-moisture and high-acid

environments, and work to keep “bad” organisms from spoiling your food. Not

only are these “good” organisms beneficial for freshness, but they also possess a

host of health benefits, including improved digestion, nutrient absorption and

immune-boosting properties. Some of our favorite fermented foods include ke-

fir (a fermented milk similar to yogurt), kombucha (a fizzy fermented drink made

from tea), miso (fermented soybean paste) and naturally fermented vegetables

such as sauerkraut or kimchi (a spiced fermented cabbage). While there is no

recommended daily serving of fermented foods, we recommend working them

into your daily routine (or at least a couple times a week). Keep in mind that a

little goes a long way, so a mere ½-cup of kefir in your morning smoothie or a

small bowl of miso soup before dinner is enough for you to reap the benefits.

Got a food question? We have the answers.

A S K

O U R

DietitiansDietitians

Registered dietitians Tiffani Bachus and Erin Macdonald are the co-founders and creators of URockGirl.com ,

a website dedicated to promoting wellness and a healthy, balanced lifestyle .

Researchers from the Institute

of Human Nutrition and Food

Science at the University ofKiel in Germany have come up

with a novel theory for heart

health – combining elements

from both the Mediterranean

and Asian diets. Noting that

the incidence of cardiovascular

disease is low in many Asian

countries (such as Japan) as well

as in the Mediterranean area (in

countries such as Italy, Spain,

Greece and Turkey), they lookedat what the typical diets had in

common. They found that both

diets are rich in fruits, vegetables

and oily fish (high in omega-3

fatty acids), and provide high

amounts of plant chemicals such

as polyphenols and antioxidants.

Scientists suspect that the plant

bioactives found in both diets

turn on the same longevity genes

and may be responsible for thedisease-fighting character of the

diets. The findings suggest that

a combination “MediterrAsian”

diet may be a promising dietary

strategy in preventing chronic

disease. Green tea and red

wine, anyone?

THE“MEDITERRASIAN”

DIET


25/100

70c h e w o n t h

i s

no.

For an extra boost of flavor and antioxidants in your morning smoothies, freeze chilledwhite tea into ice cube trays for blendingwith frozen fruit and reduced-fatdairy or almond milk.

There are a few foods thatalmost everyone can agreeare stars in the health-fooduniverse – and oatmeal isone of them. Researchersenrolled 48 healthy individualsin a study that tested the effectsof oatmeal against a widely sold(and unidentified) oat-basedbreakfast cereal. Oatmeal wasthe clear winner. Eating theoatmeal resulted in a greaterreduction in hunger, fewer crav-ings and less late-day snacking.

The researchers concluded thatoatmeal improves appetitecontrol and increases satiety,especially when compared tothe usual breakfast fare. But the

best part of all is that you cansoak some oats in hot waterwhile you take a shower, andyou’ll have the perfect center-piece to a healthy breakfastwaiting for you in just minutes!

CHAMPIONOF BREAKFAST

CEREALS

I T A L Y I L L U S T R A T I O N S A R T ' N L E R A / S H U T T E R S T O C K . C

O M ,

J A P A N M A P I L L U S T R A T I O N F I L I P B J O R K M A N / S H U T T E R S T O

C K . C

O M ,

O A T M E A L I M A G E S U N N Y F O R E S T / S H U T T E R S T O C K . C

O M ,

S M O O T H I E I M A G E M A Y A M O R E N K O / S H U T T E R S T O C K . C

O M



Discover how the Italian chef – known for blendinghis approachable cooking style with simpleingredients – became a Top Chef fan favorite.

BY ANNA LEE BOSCHETTO

FABIO VIVIANI

be inspired // cooking with

COOKING WITH

Q

ABest food memory?I grew up eating a lot of eggs because

we had chickens. I have memories of

eating eggs in a thousand different

ways. From adding pepper one day

to adding spinach the next, you’re

always changing other ingredients

depending on the season, but eggs

were always involved in some way.

Five-minute dessert?In a food processor, blend 1 avocado,

1 tablespoon lemon juice, 1 tablespoon

unsweetened cocoa powder and ½ table-

spoon honey for a mousse that tastes like

chocolate but is made out of avocado.

rowing up in a tight-knit,

food-obsessed Italian family

(which included his grand-

parents and great-grandmother)

cultivated Fabio Viviani’s passion for

cooking. “If we didn’t grow it or raise it

in our backyard, we didn’t eat it,” he

says. While working nights at a bakery

in Florence, Italy, Viviani spent much

of his youth fine-tuning his culinary

skills while working in the restaurant

industry. In his latest cookbook, Fabio’s

Italian Kitchen (Hyperion, 2013), the

Top Chef and Top Chef All-Stars

alumnus offers up his family’s recipes,

which are healthy yet hearty meals that

are reflective of his uncomplicated

cooking style. “Everyone talks about

the advantages of the Mediterranean

diet, and I think that approach is

simple,” says Viviani, adding that,

“Italian cooking is full of flavor but not

full of calories.” While on his book tour,

he sat down with Clean Eating to discuss

his time-saving secrets for making

healthy recipes as well as his top tips

for cooking family-friendly meals.

GSecret for getting children toeat their vegetables?Make food fun to eat. I had a lot of

younger cousins in my family and I

was always the chef, so I’m used to

getting children to try different foods.

For instance, I slice raw eggplant thin,

grill it, then add a little mozzarella and

make rolls that I put on sticks. I also

braise beef with herbs, lots of vegeta-

bles and tomato sauce for Sloppy Joes.

Best recipe to clean upyour fridge?With a quart of chicken stock, you

can turn whatever you have into a

tasty soup. Add some vegetables and

chicken stock, leftover chicken and

rice, pork or pasta. Combine leftovers

with other ingredients and you've got

yourself a good meal.

Favorite harvest-timevegetable?All types of squash are incredible. Re-

move the top and bottom of a kabocha

squash, slice it into rings, then season

it with salt, pepper and a teaspoon of

butter, and bake in a 475˚F oven until

the bottom is brown. Sprinkle it with a

little Parmesan cheese and serve. With

butternut squash I’ll make gnocchi.

Purée the squash, add an egg yolk and

enough flour, then drop the gnocchi

into a pot of boiling water. It’s a simple

recipe that kids go ballistic for because

it’s these little orange balls.

How can you make healthymeals more exciting?Most people can only name a dozen

foods they eat regularly, so it’s no

wonder that many overeat from bore-

dom. Every week, buy one ingredient,

protein or vegetable that you’ve never

had before. Then find a recipe that

makes you happy and cook it.


27/100

Tuna withTomatoes & Capers

JANUARY/FEBRUARY 2014 Clean Eating27

TURN

FOR MORE

BonusRecipes

FROM

FABIO VIVIANI



R E C I P E S A R E C O U R T E S Y O F F A B I O ’ S I T A L I A N K I T C H E N B Y F A B I O V

I V I A N I . C O P Y R I G H T © 2

0 1 3 ,

V F L E G A C Y ,

L L C .

P U B L I S H E D B

Y H Y P E R I O N I

N A

P R I L 2 0 1 3 .

A L L R I G H T S R E S E R V E D .

Roasted Vegetables SERVES 6.

INGREDIENTS:

• 2 tbsp balsamic glaze (see recipe)

• ¼ cup olive oil

• 3 cloves garlic, smashed with a garlic press

• 2 tbsp fresh oregano leaves, finely chopped

• 3 tsp fresh basil leaves, finely chopped

• Sea salt and fresh ground black pepper,

to taste

• 2 large red onions, sliced into rounds

• 1 yellow bell pepper, seeded and cut into

4 pieces lengthwise

• 1 red bell pepper, seeded and cut into

4 pieces lengthwise

• 1 green bell pepper, seeded and cut into

4 pieces lengthwise

• 2 Japanese eggplants, quartered length-

wise and then cut in half

• 3 zucchini, cut into 1/3-inch-thick rounds

• 3 carrots, cut into 4 pieces lengthwise

• 1 cup whole-wheat bread crumbs

• Zest of 2 lemons

• 2 tbsp extra-virgin olive oil

INSTRUCTIONS:

ONE: Preheat oven to 450°F.

TWO: In a large bowl, whisk balsamic glaze and

olive oil. Add garlic, oregano, basil, salt and

pepper and whisk again. Toss all vegetables

into bowl with the dressing and let them sit for

about 30 minutes, mixing every once in a while.

THREE: Distribute vegetables into 2 bakingdishes and roast for about 15 to 20 minutes,

or until the edges are golden brown. Mean-

while, in a small bowl, combine bread crumbs

and lemon zest. Serve vegetables with extra-

virgin olive oil and bread crumbs over top.

NUTRIENTS PER SERVING 1/6 OF RECIPE:

CALORIES: 299, TOTAL FAT : 15 g, SAT. FAT : 2 g, MONOUN

SATURATED FAT : 10 g, POLYUNSATURATED FAT : 2 g,

CARBS: 37 g, FIBER: 6 g, SUGARS: 16 g, PROTEIN : 6 g,

SODIUM: 189 mg, CHOLESTEROL: 0 mg

BALSAMIC GLAZE

MAKES 1½ CUPS.

INGREDIENTS:

• 4 cups balsamic vinegar

• 1 cup light honey

INSTRUCTIONS:

Combine vinegar and honey in a pot and

bring to a boil. Reduce to about 1½ cups

and remove from heat to cool. Put glaze

in a squeeze bottle and use cold.

FABIO’S TOMATOSAUCE WITH OIL & GARLIC

MAKES 2 CUPS.

INGREDIENTS:

• 2 tbsp extra-virgin olive oil, divided

• 6 cloves garlic, smashed with the back

of a knife

• 1 28-oz BPA-free can whole plumtomatoes

• Sea salt and fresh ground black pepper,

to taste

• 10 fresh basil leaves, stemmed

INSTRUCTIONS:

ONE: In a medium saucepan on medium,

heat 1 tbsp oil. Add garlic and cook until

garlic is golden brown.

TWO: Add tomatoes, salt and pepper and

increase heat to medium-high. Simmer

until sauce is thick and no longer watery,

stirring occasionally and crushing tomatoeswith a spoon, about 10 to 15 minutes.

THREE: Add remaining 1 tbsp oil and

continue to simmer for 5 minutes. Turn

off heat and stir in basil.

TunaWITH TOMATOES & CAPERS

SERVES 4.

INGREDIENTS:

• 2 tbsp olive oil

• 6 cloves garlic, crushed

• 6 anchovy fillets (packed in oil), drained

• 2 cups Fabio’s Tomato Sauce with

Oil & Garlic (see recipe)

• 8 sprigs fresh oregano, tied together

with butcher’s twine

• 2 sprigs fresh rosemary

• ¼ cup capers, drained and rinsed

• 2 lb cherry tomatoes, halved

• Sea salt and fresh ground blackpepper, to taste

• 4 8-oz center-cut tuna steaks

• 2 tbsp fresh flat-leaf parsley leaves,

chopped

INSTRUCTIONS:

ONE: In a large, deep sauté pan, heat oil

on medium. Add garlic and cook until

garlic starts to turn golden.

TWO: Add anchovies, mashing them with

a spoon. Add tomato sauce, oregano and

rosemary and bring to a boil; reduce heat to

medium and simmer for 10 to 15 minutes.Add capers and tomatoes and season with

salt and pepper.

THREE: Nestle tuna into sauce and cook for

5 minutes per side. Remove from heat and

let rest for 10 minutes. Remove oregano and

rosemary, then discard. Divide tuna among

serving plates and serve with sauce. Sprinkle

with parsley. (TIP: If you like your sauce

thicker, remove tuna from pan and simmer

until sauce reduces to desired consistency.)

NUTRIENTS PER SERVING ¼ OF RECIPE:

CALORIES: 473, TOTAL FAT : 16 g, SAT. FAT : 3 g,

MONOUNSATURATED FAT : 11 g, POLYUNSATURATED

FAT : 2 g, CARBS: 20 g, FIBER: 5 g, SUGARS: 11 g,

PROTEIN : 61 g, SODIUM: 666 mg, CHOLESTEROL: 94 mg

be inspired // cooking with


29/100

Roasted AppleWITH RICOTTA, HAZELNUTS& CHOCOLATE

SERVES 6.

INGREDIENTS:

• Organic unsalted butter, as needed

• 6 firm baking apples (such as GrannySmith, Pink Lady, Crispin or Pippin)

• 1½ cups reduced-fat or regular ricotta

cheese

• ¾ cup unsalted hazelnuts, ground

or crushed

• ½ cup 70% or greater dark chocolate,

chopped

• ¼ cup raw honey, divided

• 1 tbsp orange zest

JANUARY/FEBRUARY 2014 Clean Eating29

INSTRUCTIONS:

ONE: Preheat oven to 375°F. Brush the

bottom of a medium baking pan with butter.

Slice a small piece off the bottom of each

apple so they stand flat without falling over.

Cut off the tops of apples and, using a spoon

or small knife, carve out the core, leaving a

thickness of about 1 inch of apple all around.

Transfer apples to baking dish.

TWO: In a medium bowl, combine ricotta,

hazelnuts, chocolate, 3 tbsp honey and orange

zest. Divide mixture among apples, filling

inside cavity of each and mounding on top.

THREE: Drizzle remaining 1 tbsp honey over

apples and bake until ricotta-chocolate mixture

starts to melt and skin of apples has browned

slightly, about 15 minutes. Serve warm.

NUTRIENTS PER SERVING 1/6 OF RECIPE:

CALORIES: 384, TOTAL FAT : 19 g, SAT. FAT : 6 g, MONOUNSATU

RATED FAT : 10 g, POLYUNSATURATED FAT : 2 g, CARBS: 48 g,

FIBER: 7 g, SUGARS: 35 g, PROTEIN : 11 g, SODIUM: 81 mg,

CHOLESTEROL : 20 mg


30/100

terms of oxymorons, “quick

bread” is right up there with

“dry wine” and “fresh cheese.”

One does not usually think of

homemade bread as fast or easy, so it often comes

as a surprise to learn that you could be enjoying a

slice of your own homemade bread in just about

an hour. And it’s equally grand that making

bread is a terrific use for a surplus of produce,

such as zucchini, carrots, overripe bananas and

hot and sweet peppers.

Yeast, or a lack of it, is the difference between

quick bread and “not-quick” bread. When making

quick bread – which doesn’t call for yeast – there

is no need to let the dough rise before you pound it

down and let it rise again. Quick bread uses a basic

combination of dry ingredients (flour, sweetener

and leavening agents such as baking soda and

powder) and wet ingredients (usually oil, butter,

milk or eggs). This results in a thick batter that can

be dressed up with a delicious variety of mix-ins.

Depending on your ingredients at hand, you can

mix in vegetables, herbs and cheeses to take your

bread in a savory direction, or you can opt for a

sweeter bread by mixing in fruits, nuts, spices and

even chocolate chips.

If you can’t wait to dig in, cut yourself a slice

after your baked bread cools for 10 to 15 minutes,

but then set it aside. Quick bread almost always

benefits from resting overnight, which allows the

moisture to redistribute while improving the texture

and ability to slice the dense, flavor-rich bread. The

process is so simple that you could bake several

loaves at once and send them away with friends,

or you could pack the loaves in the freezer to enjoy

again a few months later. To end with another oxy-

moron, we hope our easy formula for quick bread

becomes a “new classic” in your recipe box.

Welcome to the last of our three-part series on preserving fruitsand vegetables. Here, learn an easy formula that extends the

life of fresh produce inside delicious baked bread.BY LAURA WALSH, PHOTOGRAPHY BY JOANNE TSAKOS

QUICK BREADS

SAVE THE SEASON WITH EASYTOMAKE

In

What

You'llNeed:

30 Clean Eating JANUARY/FEBRUARY 201 4

how to // kitchen confidential

9 x 5-inch

loaf pan

Large bowl

Measuring cups

and spoons

Whisk, knife

and spoon

Rubber spatula

Toothpicks

Metal

cooling rack

Plastic wrap and

freezer bags


31/100

JalapeñoCheddarCorn BreadMAKES 1 LOAF ABOUT 16 SLICES.

HANDSON TIME: 10 MINUTES.

TOTAL TIME: 60 MINUTES.

INGREDIENTS:

• Olive oil cooking spray

• 1 cup white whole-wheat flour

or whole-wheat flour

• 1 cup fine-ground whole-grain

yellow cornmeal

• ¾ cup organic evaporated

cane juice

• 1 tsp baking powder

• ½ tsp baking soda

• ½ tsp sea salt

• 1 egg

• ¾ cup reduced-fat (1% or 2%) milk

• ¾ cup to 1 cup seeded and diced

jalapeño chile peppers

• ½ cup fresh or frozen corn kernels,

thawed

• ¼ cup shredded reduced-fat

cheddar cheese, plus

additional for garnish

INSTRUCTIONS:

ONE: Preheat oven to 350˚F.

Mist a 9 x 5-inch loaf pan with

cooking spray.

TWO: In a large bowl, whisk flour,

cornmeal, cane juice, baking

powder, baking soda and salt.

Form a well in center of mixture.

THREE: In a medium bowl, whisk

egg and milk. Pour into well of flour

mixture. With a rubber spatula, fold

milk mixture into flour mixture. Fold

in jalapeño, corn and ¼ cup cheddar

until just combined. (NOTE: Batter

should be lumpy; do not over-mix.)

FOUR: Spoon batter into pan,

smoothing surface. Sprinkle with

additional cheddar (if using).

Bake until lightly browned and a

toothpick comes out clean when

inserted in center of loaf, 50 to

55 minutes. Let cool in pan for

5 minutes. Run a knife around

edge of pan to loosen. Invert pan

and transfer to a wire rack to cool

completely.

NUTRIENTS PER SERVING ½INCH SLICE:

CALORIES: 108, TOTAL FAT: 1 g, SAT.

FAT: 0.5 g, CARBS: 22 g, FIBER: 2 g,

SUGARS: 10 g, PROTEIN: 3 g, SODIUM:

131 mg, CHOLESTEROL: 15 mg

TIP: To freeze,tightly wrap cooled

loaf in plastic wrap andplace in a freezer bag.

Seal bag, squeezing outexcess air. Bread will

keep frozen for upto 3 months.

More QuickCombosUsing the basic formula in

this Jalapeño Cheddar Corn

Bread recipe, swap out the

cornmeal for an additional

cup of white whole-wheat

flour and swap in your

favorite ingredients. Have

a garden full of carrots and

zucchini, an overripe banana

or several extra cartons of

berries that you need to use

before they spoil? Try baking

them into bread! Use these

flavor combos as inspiration:

STRAWBERRY BANANA Add 1 tsp ground cinnamon

to flour mixture and stir in

1 ripe mashed banana and

1 cup diced strawberries in

place of jalapeño, corn and

cheese. If desired, top batter

with additional diced or sliced

strawberries before baking.

LEMON BLUEBERRY Add 1 tbsp finely grated

lemon zest to flour

mixture and stir in 2 tbsp

fresh lemon juice and 1 cup

blueberries in place of jala-

peño, corn and cheese.

CARROT RAISIN PECAN Add 1 tsp ground cinnamon


1 cup shredded carrots,

½ cup coarsely chopped

pecans and ¼ cup raisins

in place of jalapeño, corn

and cheese.

ZUCCHINI WALNUT Add 1 tsp ground nutmeg


1½ cups shredded zucchini

and ½ cup coarsely chopped

walnuts in place of jalapeño,

corn and cheese.

JANUARY/FEBRUARY 2014 Clean Eating 31



Your Step-by-Step Guide to Quick Bread:

Aerate flour: With a spoon, stir and fluff up flour to aerate, then

scoop flour into a measuring cup until full. With the dull edge of a

knife, level off flour. This step ensures your baked goods are well

aerated; simply scooping measuring cup into flour can yield an

extra ounce of flour per cup, which results in dense bread.

In a medium bowl, whisk egg and milk. Pour into well of

flour mixture.

In a large bowl, whisk flour, cornmeal, cane juice, baking pow-

der, baking soda and salt. Form a well in center of mixture.

The well acts as a bowl to hold liquid ingredients, making it

easier to fold them evenly into the batter without over-mixing.

With a rubber spatula, fold milk mixture into flour mixture. Fold

in jalapeño, corn and cheddar until just combined. The batter

should be lumpy, not smooth; do not over-mix. Over-mixing

causes too much gluten to develop, which causes “tunneling,”

where air pockets and peaks form at the top of the loaf.

how to // kitchen confidential

21

43



Transfer batter to a loaf pan, smoothing the top. (TIP: To make

this recipe as muffins, simply divide batter into a 12-count

muffin tin and reduce baking time to 20 to 25 minutes.)

Bake until lightly browned and a toothpick comes out clean

when inserted in center of loaf, 50 to 55 minutes. The top of

the loaf should spring back when gently touched.

To freeze, tightly wrap cooled loaf in plastic wrap and place in

a freezer bag. Seal bag, squeezing out excess air. Bread will

keep frozen for up to 3 months.

Let loaf cool in pan for 5 minutes. This allows the batter to set

and cool into shape. Remove from pan and transfer to a wire

rack; leaving loaf in pan for more than 5 minutes causes the

bottom of the loaf to steam and become soggy.

6

7 8

5



hen it comes to turn-

ing vitamin-packed

fruits and veggies

into silky soups,

creamy dips and energizing breakfast

smoothies, power-packed food proces-

sors and upright blenders tend to stealthe spotlight. But there’s a lot to love

about the often under-rated immersion

blender! For starters, these handheld

mix-masters have certainly got the up-

per hand when it comes to size. While

their counterparts take up serious

kitchen real estate, immersion blenders

can easily be tucked away into draw-

ers, which is key for cooks who work in

tight spaces. Plus, these handy gadgets

allow you to blend your food right in

the pot you cooked it in, so you don’t

have to go through the hassle (and dan-

ger!) of transferring hot ingredients into

a separate blender. And these handy

mixers aren’t just for puréeing – you canput them to work on chopping nuts and

herbs, beating eggs and even whipping

cream. To ensure you buy the right

blender for your needs, we put some of

the top brands to the test on your fa-

vorite Clean Eating recipes – read on to

see which one best suits your needs, and

then put it to work on our unbeatable

Creamy Broccoli & Pea Soup!

how to // kitchen tools

Whipping up hearty soups and morning smoothies

will be a breeze with these top-rated, kitchen-tested

immersion blenders.

W

ImmersionBlenders

Our Most-Coveted

BY GILEAN WATTS, RECIPE BY JULIE O'HARA

Immersion BlenderTips & Tricks

GO NUTS: Use your immersion blender

to finely chop nuts for baked goods or

garnishes. Place nuts in a durable, deep

vessel (many immersion blenders come

with a bowl or jug for this purpose) and

grind to desired size. (NOTE: Always

check your blender’s manual to ensure

that it has the capability to grind nuts.)

WHIP IT: With their high speed and

slender shape, immersion blenders are

perfect for whipping cream and egg

whites as they incorporate maximum

air into the mixture as they blend.

EASY CLEAN: To clean your immersion

blender quickly and safely, place the

unplugged blender blade into a bowl

of warm soapy water and swish for a

few seconds to dislodge any remnants

of food. (NOTE: Never submerge entire

unit in water.)

PROPER FORM: For best results and

to minimize splashing, hold the blender

at a 45 degree angle and move it very

gently back and forth or up and down

through the mixture until smooth;

avoid pulling the blade out of the

liquid while blending, as this can

cause splattering.

BARISTA BLEND: Make café-worthy

lattes by whirling milk with your

immersion blender until foamy, then

pour over espresso. For a perfectly

smooth and bubbly homemade hot

chocolate, whirl the warm chocolate

mixture for a few seconds beforepouring into your mug.

OH, BABY: For clean and inexpensive

baby food, purée leftover vegetables

from dinner until smooth, then spoon

into individual serving containers to

feed your little one. Be sure to label

each with the date it was made and

discard unused food after 3 to 4 days.



4

T H E B U D G E T F R I E N D

L Y

Cuisinart Smart Stick Hand Blender

Perfect for small everyday tasks, Cuisinart’s multiuse

two-speed model comes in a delightful array of

colors to match any kitchen. Its sleek body and

powerful motor are easy to use with just one hand,and the 16-ounce mixing beaker is ideal for blending

drinks and salad dressings. PRO:Affordable price,

particularly given its durability; blending shaft

easily pops off the handle and can go straight into

your dishwasher for quick cleanup. CON:Additional

attachments, such as whisks or chopping blades, are

not available, so the unit is not as adaptable as some

of the others on the market. $35, bigkitchen.com

Bodum Bistro Electric Blender Stick with Accessories

Stylish and powerful, Bodum’s Bistro two-speed

blender comes with a multiblade (aka the knife) for puréeing,

a whisk for blending and a beater for whipping, plus a handy

17-ounce mixing jug.PRO:Specialized attachments tackleevery task with efficiency; ergonomic grip handle makes one-

handed blending a cinch. CON: The blades can be tricky to

remove; the blending shaft is shorter than other models, so

not ideal for use on large, deep pots of liquids.

$60, bodum.com

3

T H E T R E N D S E T T E R

2

T H E M I N I M A

L I S T

KitchenAid 2-Speed Hand Blender

This basic immersion blender from KitchenAid

features two speeds and a 24-ounce blending jug

that’s perfect for making and storing smoothies

and soups.PRO:With a powerful yet quiet motor,

this practical model is everything most home cooks

will ever need in an immersion blender, without the

space-consuming attachments; motor and blend-

ing shaft detach for easy storage. CON:Blade isn’t

sturdy enough for grinding hard foods, such as nuts

and whole spices. $70, kitchenaid.com

1

T H E A L L I N O N E

Breville The Control Grip

With 15 speeds, a click-on whisk and the ability to trans-

form into a mini food processor in just seconds, Breville’s

The Control Grip immersion blender is a gourmet cook’s

most trusted sous-chef. Insert the stainless steel blend-

ing shaft into the 42-ounce jug for puréeing or pop it on

the chopping bowl attachment to cut up nuts and herbs.PRO:Detachable motor makes cleaning safe and easy;

we love how the chopping bowl transforms the blender

into a food processor.CON:The attachments and bowls

can be space consuming for those with limited kitchen

space. $100, breville.com

CreamyBroccoli &Pea SoupWITH CARAMELIZEDSHALLOTSSERVES 4.

HANDSON TIME: 30 MINUTES.

TOTAL TIME: 45 MINUTES.

Sweet green peas add color

and flavor to this gorgeous,

cold-weather dish. Greek

yogurt, caramelized shallots

and aromatic chives top it off

for an easy garnish that makes

a big impact.

INGREDIENTS:

• 1½ tbsp olive oil, divided

• 1 large yellow onion,

chopped

• Sea salt and fresh ground

black pepper, to taste

• 3 cloves garlic, chopped

• 1 tsp ground ginger

• ½ tsp dried thyme

• Pinch red pepper

flakes, optional

• 4 cups low-sodium

chicken broth

• 1¼ lb broccoli, thick stems

trimmed and separated

into small florets

• 1 cup thinly sliced shallots

• 2 cups frozen peas

• Juice of ½ lemon

• ¼ cup reduced-fat

Greek yogurt

• 1½ tbsp chopped fresh

chives or mint leaves

INSTRUCTIONS:

ONE: In a large saucepan

or Dutch oven on medium-

high, heat ¾ tbsp oil.

Add onion, salt and black

pepper and sauté, stirringoccasionally, until tender,

about 8 minutes. Add garlic,

ginger, thyme and pepper

flakes and sauté, stirring

frequently, for 2 minutes.

Add broth and increase heat

to high. Cover and bring to

a boil. Add broccoli, reduce

heat to medium and cover.

Simmer until broccoli is very

tender, 15 to 18 minutes.

TWO: Meanwhile, in a

small skillet on low, heatremaining ¾ tbsp oil.

Add shallots and season

with additional salt and

black pepper. Cook, stir-

ring occasionally, until

very soft, light brown

and caramelized, about

8 minutes.

THREE: To saucepan, add

peas. Cover and simmer for

3 minutes. Stir in lemon juice

and remove from heat.

FOUR: With an immersionblender, purée soup until

smooth. Divide among serv-

ing bowls and top each with

yogurt, shallots and chives.


1¼ CUPS:

CALORIES: 220, TOTAL FAT: 7 g,

SAT. FAT: 1 g, MONOUNSATURATED

FAT: 4 g, POLYUNSATURATED FAT: 1 g,

CARBS: 29 g, FIBER: 8 g, SUGARS: 6 g,

PROTEIN: 14 g, SODIUM: 168 mg,

CHOLESTEROL: 1 mg

WEB BONUS: If Broccoli &Pea doesn't tickle your fancy, try our

Creamy Carrot & Cauliflower Soup

with Herbes de Provence at cleaneat-

ingmag.com/januaryfebruary-2014 .



eat smart // classics, only cleaner

this issue I take on

the tuna melt, and

why not? It’s a classic

American sandwich.

Still, I bet you’re a little surprised to see

such a simple, even mundane, recipe

in this column. Well, guess what? The

tuna melt is primed for a comeback.

Here’s why it deserves a second look.

Comeback kidWhy am I rooting for the return of the

tuna melt? First off, tuna melts go from

pantry to plate in a flash. My version is

done in 25 minutes. It would have been

less, but I opted to gussy things up with

sautéed onions. They’re also perfect for

the whole family, and you can multiply

the recipe to serve more.

Thanks to its simplicity, the ultimate

tuna melt is no more difficult to make

than a lousy one. Unlike pizza, which

could takes ages if you made all the

components from scratch, these melts

don’t demand time or advanced skills to

make them great.

Finally, tuna melts belong in this

column because they are often calorie

and fat bombs masquerading as in-

nocent sandwiches. That’s why this fast,

fun and undeniably tasty meal deserves

a clean makeover!

Grown-up ingredientsEmploying the use of grown-up

ingredients ensures a tuna melt you’ll

love. The typical tuna melt recipe

uses too

clean eating - february 2014 usa.pdf

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