MEAL PLAN EXPRESS: WEEKNIGHT MEALS IN MINUTES

100TH
ISSUE

TO BE A
BETTER COOK
PERFECT RECIPES
to Eat More Plants
in 2022!
INTERMITTENT
FASTING
for Gut Health
& Weight Loss

+
THE GIFT GUIDE
for Food &
Wellness Lovers

Ch ili
Comfor e B e a n
t Ve g a n Whit
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 Clean Eating
contents

WINTER 2021/2022

FEATURES
34 100 WAYS TO BE
A BETTER COOK
78
Get your fill of plant
protein in this loaded
This huge collection of
pro tips from culinary Med-style pizza.
experts far and wide
will help you upgrade
your skills in the kitchen.
By Beth Lipton

50 LOVE YOUR LIVER

Your liver will thank
you for these protective
recipes, brimming with
seafood and veggie
goodness. By Jessie
Shafer, RD, and
Beth Lipton

66 MEAT-FREE
MAGIC
Eating plant-based can
have a positive impact
on both you and the
planet. We’re proving
PHOTO BY MAYA VISNYEI, FOOD STYLING BY CHRISTOPHER ST. ONGE, PROP STYLING BY GENEVIEVE WISEMAN

how easy it is with these

veg-based meals.
By Heather Adams
and Soo Kim

80 YOUR ULTIMATE
BUSY-WEEK
MEAL PLAN
Got a lot on your plate?
We’re making life easier
with the perfect healthy
meal plan: Every recipe
takes only 30 minutes
– or much less.
By Aja Gyimah, RD

30 Gift the very best in

wellness, cooking gear
and artisanal food.
 contents

64Pamper your
liver with this
cozy soup,
packed with
THE REGULARS
garlic and Recipe Index........................................... 4
greens.
CE Online .................................................. 6
Editor’s Letter ........................................ 8
Letters & Advisory Board ............11

BITS & BITES

30 HOLIDAY GIFT GUIDE
12 3 CHEERS FOR Our annual gift guide is back, ON THE COVER
THE HOLIDAYS! featuring top-rated finds in Recipe featured is
Start shining your good wellness, cooking tools Comfort Vegan White Bean Chili, p. 71
glassware – we have three and artisanal foods. Photographer: Maya Visnyei
standout sippers to ring in Food Stylist: Christopher St. Onge
the season. Prop Stylist: Genevieve Wiseman
LIVE BETTER
15 BAR CART 90 COMPLEMENTS MEAL PLAN EXPRESS: WEEKNIGHT MEALS IN MINUTES
P. 80
MUST-HAVES Supercharge your cognitive Real food for a healthy, happy life.

We’re giving BYOB a whole new wellness with these brain-

WINTER 2021/2022

meaning: Build your own bar! boosting supplements. 100TH

ISSUE

18 5 CLEVER TAKES ON 92 INTERMITTENT TO BE A

BETTER COOK
P. 34
TURKEY LEFTOVERS FASTING 101
P. 66
PERFECT RECIPES
to Eat More Plants
Too much leftover turkey? Our nutrition researcher in 2022!

P. 92
INTERMITTENT

We’re sharing five creative uses. extraordinaire shares tips FASTING

for Gut Health
& Weight Loss

and supps for more effective +

26 P. 30
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for Food &
CENTER STAGE: intermittent fasting. Wellness Lovers

MONK FRUIT
Browse the best in sugar-free 96 SWEET TOOTH Comfor
t Ve g a n W h i t e B e a
n Ch
ili
cleaneating.com
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treats plus a cake recipe flavored Start your day on a sweet note Please display until 02/21/2022

with this natural sweetener. with these delectably nutty

carrot cake breakfast cookies.

Distribution Clean Eating (ISSN 1913-7532, USPS 003-610) is published quarterly by Outside Interactive, Inc.
Advertising and business offices at 1600 Pearl Street, Suite 300, Boulder, CO 80302. The known office of publication is 1600 Pearl Street, Suite 300, Boulder, CO 80302.
Periodicals postage paid at Boulder, CO, and at additional mailing offices.

POSTMASTER: Send address changes to Clean Eating, P.O. Box 37751, Boone, IA 50037-0751. Subscribe at cleaneatingmag.com/outsideplus.
To remove your name from promotion lists, write to the address above. The publisher and editors will not be responsible for unsolicited material.
Manuscripts and photographs must be accompanied by a stamped, self-addressed return envelope. Canadian GST #40064408.
Please note: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their diet.
Clean Eating does not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this magazine.

© 2022 by Outside Interactive, Inc. All rights reserved. No part of this magazine may be reproduced in any manner without written permission from the publisher.

2 cleaneating.com WINTER 2021/2022


CBD FOR
YOUR PAIN
A self-proclaimed skeptic explores CBD
Life really does fly by. Before I knew it, my 40s 30ish
had arrived, and with them came some new gifts
from dear ol’ Mother Nature— frequent knee pain,
stress, low energy and sleeplessness. Now, I’m a
realist about these things, I knew I wasn’t going
to be young and springy forever. But still, with
“middle-age” nearly on my doorstep, I couldn’t help
but feel a little cheated. That is until I found my own
secret weapon. Another gift from Mother Nature.
It began a few months back when I was
complaining about my joints to my marathon-
running niece, Jen. She casually mentioned how
she uses CBD oil to help with her discomfort. She
said that CBD gave her more focus and clarity
throughout the day and that her lingering muscle
and joint discomfort no longer bothered her. She
even felt comfortable signing up for back-to-back
marathons two weekends in a row this year.
That made even this self-proclaimed skeptic take
notice. But I still had some concerns. According to
one study in the Journal of the American Medical
Association, 70% of CBD products didn’t contain
the amount of CBD stated on their labels. And, as a
consumer, that’s terrifying!
If I was going to do this, I needed to trust the
source through and through. My two-fold research
process naturally led me to Zebra CBD.
First, I did a quick online poll—and by that, I
mean I posed the CBD question on my Facebook
page. Call me old fashioned but I wanted to know
ADVERTISEMENT
if there were people whom I trusted (more than
anonymous testimonials) who’ve had success using
CBD besides my niece. That is how I found out that
Zebra CBD has a label accuracy guarantee which
assures customers like me what is stated on the
label is in the product.
Secondly, I wanted cold hard facts. Diving deep
into the world of CBD research and clinical studies,
I came across Emily Gray M.D., a physician at
the University of California at San Diego (UCSD)
Medical School and medical advisor for Zebra CBD
who is researching the effects of CBD. Dr. Gray
wrote “early results with CBD have been promising
and we have a lot of research underway now. I’ve
had several patients using CBD with good success.
It’s important that you know your source of CBD
and how to use it properly.”
After hearing it from the doctor’s mouth, I
returned to my online poll and was amazed by
the number of close friends and family who were
already on the CBD train. Apparently, I was the only
one without a clue! And funny enough, a couple
of friends who commented were using the same
brand as my niece—Zebra CBD. There was no
consensus as to why they were using CBD, but the
top reasons given were for tension & stress, muscle
& joint discomfort, mood support, sleep support, as
well as supporting overall health & wellness.
Eventually, even the most skeptical of the bunch
can be won over. With a trusted CBD source in
mind, I decided to give it a go.
When I viewed Zebra CBD’s selection
online, I was impressed by its array of products,
including CBD oils called tinctures, topicals,
chewable tablets, mints and gummies. After
reading on their website that all their products
are made with organically-grown hemp, I
ordered... and it arrived within 2 days!
The first product I tried was the rub. Now this
stuff was strong. Immediately after rubbing it on
my knee, the soothing effects kicked in. It had
that familiar menthol cooling effect, which I
personally find very relieving. And the best part
is, after two weeks of using it, my knee pain no
longer affected my daily mobility.
The Zebra CBD Mint Oil, on the other hand,
had a different but equally positive effect on my
body. To take it, the instructions suggest holding
the oil in your mouth for about 30 seconds. This
was simple enough, and the mint taste was,
well, minty. After about 15 minutes, a sense of
calm came over my body. It’s hard to describe
exactly; it’s definitely not a “high” feeling. It’s
more like an overall sense of relaxation—as if
I just walked out of a spa, and now I’m ready
to seize the day. Needless to say, I’ve really
enjoyed the oil.
While it hasn’t been a catch-all fix to every
one of my health issues, it has eased the level
and frequency of my aches. And it sure doesn’t
seem like a coincidence how much better I feel.
All-in-all, CBD is one of those things that you
have to try for yourself. Although I was skeptical
at first, I can safely say that I’m now a Zebra CBD
fan and that I highly recommend their products.
Also, I managed to speak to a Zebra CBD
representative and negotiate an exclusive offer.
If you order this month, you’ll receive $10 off
your first order by using promo code “CE10”
at checkout. You can try it yourself and order
Zebra CBD at ZebraCBD.com/clean or by
calling 888-762-2699.
 recipe index

Your CE Recipe Guide

In this issue, warming winter eats await, from healthy platters your
liver will love to a meal plan you’ll look forward to sticking with to
creative takes on turkey that go beyond the basic sandwich.

better-for-you breakfasts P Paleo

F Freezable
Q Quick under
45 minutes
V Vegetarian
may contain
eggs and dairy
Q F Q V GF Q V
Pesto-Egg Carrot Cake Sunrise Tacos GF Gluten-free
with Cumin
Breakfast Sandwich Breakfast Cookies Black Beans GFA Gluten-free
with Turkey Bacon P. 96
& Aged Cheddar P. 83 adaptable
P. 82 Recipe
contains soy
sauce, hoisin
clean cocktails meaty mains & poultry sauce, miso,
Worcestershire
sauce and/
or tamari.
All of these
ingredients
are available
in gluten-free
and regular
P Q V GF Q V GF P Q V GF F Q Q GF varieties.
Cherry Rosemary Burnt Grapefruit Clementine Cranberry Turkey Shredded Papaya
Vodka Ice Gin Smash Turmeric Margarita Flatbread Thai Turkey Salad
P. 14 P. 14 P. 14 P. 18 P. 19

Q GF
Creamy Butternut
Squash Noodles with
Turkey, Kale & Mushrooms
P. 19

F Q GF F Q F Q GF
Savory Turkey Leftover Mashed Parmesan
& Zucchini Muffins Potato & Turkey Meatballs over
P. 20 Pancakes with Gravy Vegetable Ragu
P. 20 P. 86

4 cleaneating.com WINTER 2021/2022

 V GFA
seafood veg-forward plates Warm Brussels Sprouts
& Black Rice Salad
with Miso Dressing
P. 64

Q GF Q GFA P F GF F V GF
Mediterranean Spicy Salmon Piled-High Eggplant Grain
Baked Salmon Power Bowl Roasted Garlic “Bowls”
& Vegetables with Sriracha Mayo & Greens Soup P. 60
P. 56 P. 87 P. 58

V
Falafel Pizza
P. 78

F Q V GFA F V GF Q V GFA F Q V GFA

Comfort Vegan “Cheesy” Loaded Thai-Style The Ultimate Plant-
White Bean Chili Scalloped Lettuce Cups Based “Meat”
P. 71 Potatoes P. 75 P. 76
P. 73

sweet treats

F Q Q V GF Q V GF Q V GF
One-Pot White Beet & Crispy Pomegranate & Brown Butter
Wine Pasta Chickpea Salad Pecan Baked Brie Date Caramel
P. 85 P. 88 P. 22 P. 22

nutritional values
The nutritional values
used throughout Clean
Eating are calculated
with the use of The
Food Processor SQL
(Esha Research) and
F V GF P F V GF F V GF F GF F Q V GF are provided by food
Brownie Bark Chocolate “Salami” No-Sugar Grain-Free Buttery Oat manufacturers or found
P. 24 P. 24 Gingerbread Cake Matcha-Lemon & Dried Fruit
with Caramel Whipped
in the USDA National
Marble Bread Granola Bars
Cream & Drizzle Nutrient Database.
P. 62 P. 84
P. 27

cleaneating.com 5
 ce online

DIG INTO MORE CE at cleaneating.com

Need-to-Know Food Swaps

Fresh out of eggs? Skipping dairy?
We’ve got you covered with guides
that’ll help you substitute any
ingredient you don’t have on

SALMON PHOTO BY CLAUDIA TOTIR/GETTYIMAGES.COM, EGG PHOTO BY RICCARDO LIVORNI / EYEEM/GETTYIMAGES.COM, OIL PHOTO BY MIZINA/GETTYIMAGES.COM, BUTTER PHOTO BY MALTE MUELLER/GETTYIMAGES.COM
hand (or need to avoid).
cleaneating.com/substitutes

How to Store Cooking Oils

Storing your cooking oils incorrectly
can shorten their life span and ruin
their healthful qualities. Find out if
your most-used oils belong in the
fridge or in the pantry.
cleaneating.com/cooking-oils

Psst, You’re Cooking Your Fish Wrong

Fish might be one of the healthiest foods on earth, but it’s also one
of the most frustrating to cook. If you’re tired of winding up with
rubbery, overcooked or completely ruined seafood, we’ve got simple
tips that’ll make your fish fab (and dinner a whole lot easier).
cleaneating.com/fish
Quick, Easy Ways to
Soften Butter
If you forgot to take your butter
GET CLEAN EATING DELIVERED TO YOUR INBOX out of the fridge before you started
Did you know you can get the best of Clean Eating delivered straight cooking, don’t microwave it! We’ve
to your inbox each week? Sign up to receive our top recipes, important got better solutions that work ASAP.
health news and exclusive expert tips at cleaneating.com/newsletter. cleaneating.com/butter

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6 cleaneating.com WINTER 2021/2022

CREAMY.
DELICIOUS.
SATISFYING. OATS.
PROUD SUPPORTER OF
 editor's letter

WHAT WERE WE TALKING ABOUT IN...?

Celebrating ISSUES 1 TO 25 ISSUES 50 TO 75
100 Issues! (2008–2011)
• Low-fat everything
(2014–2017)
• Megan Markle’s food
It’s hard to believe this edition marks 100 issues of • Quinoa! blog, “The Tig” (2015)
Clean Eating. That’s 14 years (!) of inspiring, health- • Gunnar Peterson’s • Collagen
improving content. In that time, the Clean Eating team fitness tips • The Whole30
has also been through its own behind-the-scenes • “Eat This, Not That” • Bone broth
journey between several office moves, cookbook food comparisons – • The Paleo diet
releases, website migrations, redesigns, the launch and how many minutes • We launch Clean Eating
of the Clean Eating Academy online education platform to “burn them off” Academy

PHOTO BY PIERRE GAUTREAU, HAIR STYLING & MAKEUP BY VALERIA NOVA, FASHION STYLIST (REPRESENTED BY JUDY INC.) RACHEL MATTHEWS BURTON, PEN ICON BY MRCREATIVE/SHUTTERSTOCK.COM
and, finally, our new premium membership program. • Mercury levels in fish • Fermented foods
And we’re not done yet. In fact, we’re just getting • The myths about • Our 2016 redesign
started. If you haven’t heard about our premium cholesterol • Buddha bowls
membership offering, scan the QR code below to • Green beauty • Things on toast
explore the unlimited world of Clean Eating and • Guy Fieri • Cauliflower everything
Outside+ as we surpass this milestone. • Apple cider vinegar • Soup cleanses
To celebrate our 100th issue, curl up and spend • Our first cookbook, • Biodynamic farming
some time with “100 Ways to Be a Better Cook,” The Best of Clean
starting on page 34. Our culinary nutritionist Beth Eating, releases ISSUES 75 TO 100
Lipton compiled a wealth of pro cooking tips from • How to “feng shui (2017–2022)
top chefs and culinary experts (and even the cooking your figure” • The bees
vets on our team learned a thing or two!). • BPA • Gut health
Because this issue spans the holidays into the new • The rise of the food truck • MCT oil
year, it’s a seasonal powerhouse, with our annual gift • Fish tacos • Matcha
guide on page 30, holiday recipes and superfood-spiked • The keto diet
ISSUES 25 TO 50
cocktails at the start of the issue, tested-until-perfect • High-fat everything
(2011–2014)
plant-based recipes to help you eat more veg in 2022, • Our fourth cookbook!
• Vitamin D
as well as a complete guide to showing your liver some • The Instant Pot
• Yogurt makers
love (an especially hot topic on cleaneating.com these • Plant-based milks
days). Thank you for all your support over the years
• Veggie burgers
• Our 1st annual Clean
• Mushrooms
and for joining us for this 100th issue! • Adaptogens
Choice Awards
So, what have we been talking about in the pages
• “Guilt-free” foods • Sustainability
of this magazine for 100 issues? See the list on the right
• GMOs • CBD oil
for some of the highlights.
• Chia! • COVID-19
• Butter makes a comeback • Race and inequality
• Grass-fed meats • Anti-inflammatory eating
Alicia Tyler,
• Gluten-free
Editorial Director • Probiotics
• KALE!
Scan here to learn more about • Juicing
our premium memberships. • Our new website launches

8 cleaneating.com WINTER 2021/2022

 Flex your
antioxidant muscles.

The Antioxidant Superpower, P∂M Wonderful, has 700 mg of polyphenol

antioxidants in every 8oz bottle. Making it the perfect workout partner
the next time you hit the gym.

© 2021 POM Wonderful LLC. All Rights Reserved. POM, POM WONDERFUL, ANTIOXIDANT SUPERPOWER, the accompanying logos,
and the Bubble Bottle Design are trademarks of POM Wonderful LLC or its affiliates. PJ211014-11
 ISSUE 100 • PRINTED IN THE USA

EDITORIAL DIRECTOR Alicia Tyler

CREATIVE DIRECTOR Stacy Jarvis-Paine

Editorial Production & Circulation Advertising Sales

EXECUTIVE EDITOR Andrea Gourgy SENIOR DIRECTOR PRODUCTION EAST COAST SALES EXECUTIVE
ASSISTANT EDITOR Anika A. Syeda & CIRCULATION Mason Wells | 917.656.2899
COPY EDITOR Angie Mattison Heather Arnold mwells@outsideinc.com
DIGITAL EDITOR Heather Adams DIRECTOR OF PRODUCTION WEST COAST SALES EXECUTIVE
NUTRITION CONSULTANT Antonina Smith & MANUFACTURING Anne Hassett | 415.404.2860
CONTRIBUTING CULINARY NUTRITIONIST Barb Van Sickle anne@hassettmedia.net
Cook Beth Lipton CIRCULATION MANAGER
RECIPE TESTER Sarah Sweeney Angela Martinez
better with SALESFORCE COORDINATOR
FACT CHECKER Joy Ferguson
100 pro tips from Cossette Roberts
chefs & experts. Art PREPRESS MANAGER & COLOR SPECIALIST
p. 34 SENIOR GRAPHIC DESIGNER (MAT LEAVE) Joy Kelley CHIEF EXECUTIVE OFFICER
Alaina Greenberg Robin Thurston
GRAPHIC DESIGNER Ashley Tomlinson Accounting
CHIEF OPERATING & COMMERCE OFFICER
CONTRIBUTING DESIGNERS Brian Britt, BUSINESS MANAGER
Danielle Quatrochi
Bianca DiPietro, Erin Lutz, Shaelyn Miller, Alice Morgan
CHIEF FINANCIAL OFFICER
Jackie Shipley, Judy Yen ASSISTANT CONTROLLER
Ajay Gopal
Kelly Baumgardner
Recipe Creators CHIEF PRODUCT OFFICER

Aja Gyimah, Soo Kim, Beth Lipton,

Sales Strategy & Client Christopher Glode

Sarah Sweeney
Success CHIEF PEOPLE OFFICER
DIRECTOR, SALES STRATEGY & CLIENT Jade Curtis
Contributors SUCCESS Kristen Zohn CHIEF EXPERIENCE OFFICER
Tiffani Bachus, Beth Lipton, MARKETING DESIGNER Drew Elder
Erin Macdonald, Ivy Manning, Judith Nesnadny CHIEF REVENUE OFFICER
Jessie Shafer, Lisa Turner MANAGER, SALES STRATEGY Scott Parmelee
Savanna Brown CHIEF LEGAL OFFICER
Photographers MANAGER, CLIENT SUCCESS Christina Halliday
Roberto Caruso, Olimpia Davies, Caroline Lustgarten CHIEF TELEVISION OFFICER
Anguel Dimov, Kimberly Espinel, Mark Burchill
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Food Stylists Sharon Houghton
Asha Demarsh
Bri Beaudoin, Michael Elliott,
SINGLE COPY SALES MANAGER VICE PRESIDENT & GENERAL MANAGER
Christopher St. Onge,
NPS OF HEALTHY LIVING GROUP
Claire Stubbs
Andrea Kupfer
Prop Stylists Public Relations VICE PRESIDENT OF CONTENT STRATEGY
Bri Beaudoin, Laura Branson, DIRECTOR OF OPERATIONS Zander Baron
Krystin Leigh Smith, & COMMUNICATIONS VICE PRESIDENT OF MARKETING
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10 cleaneating.com WINTER 2021/2022

 letters & advisory board

Q/ A new year is upon us! As a pro cook, what Meet Our

is a best practice you’ll be taking into 2022? Experts
ivy manning
A/ After a year and a half of pandemic cooking, I’ve learned not to take Portland, Oregon–based recipe
anything for granted. I’m cooking a lot more frugally, and I am constantly developer for magazines and fitness brands.
She is a cooking instructor and author of
finding new ways to make do with what I have and throw away less: I’m
nine cookbooks, including the best seller
freezing vegetable trimmings and then making big batches of veggie broth. Instant Pot Miracle 6 Ingredients or Less.
I’m buying whole chickens (and saving a lot of money) and breaking them Follow @ivy_manning on Instagram.
down. I use the white meat for one meal, dark meat for another and make
bone broth with the bones and trimmings. I’ve even made ice cream with
used coffee grounds and spanakopita with chard and kale stems. And to jonny bowden PhD, CNS
minimize trips to the store because I’ve run out of something, I’ve gotten Board-certified nutrition specialist,
better at writing a menu every week based on what I have. As they say, I’m motivational speaker, author and expert
in the areas of weight loss and health.
turning lemons into lemonade… or lemon curd, lemon bars and vinaigrette!
beth lipton
– IVY MANNING
Brooklyn-based recipe developer, freelance
writer, cookbook author and Clean Eating’s
Contributing Culinary Nutritionist. Lipton
is a graduate of the Natural Gourmet
Mailbox Institute’s health-supportive culinary
school. Her work has appeared in Paleo
Be social! We want to hear from you! magazine, foodnetwork.com, Travel +
Take a pic of your latest CE recipe, share your review and let us know Leisure, epicurious.com and more.
what you want to see more of by tagging #CLEANEATINGMAG
erin macdonald RDN
or emailing CEeditorial@outsideinc.com.
tiffani bachus RDN
Clean Eating Academy instructors,
co-owners of the U Rock Girl nutrition
A grated spud and veg pancake and training program (URockGirl.com),
(cleaneating.com/zucchinisweetpotatofritters), registered dietitians and nutrition, fitness
served with whatever eggs you like, are and wellness experts.
a great way to use up that extra zucchini
and the sweet potato hanging out in the
pamela salzman BA, MBA
Clean Eating Academy instructor,
bottom of your fridge.
natural foods cooking instructor
and holistic health counselor. Her blog,
pamelasalzman.com, offers healthful
This Savory Chicken
recipes and time-saving tips.
Cobbler (cleaneating.com/
chickencobbler) is made jill silverman hough
with a filling full of delicious Recipe developer, culinary instructor,
veggies – corn, fennel, author of Finger Lickin’ Chicken and the
green beans and cauliflower 100 Perfect Pairings series and co-author
– perfectly flavored with of The Clean Plates Cookbook.
garlic and curry powder. james smith MBA
Think chicken pot pie but Clean Eating Academy instructor
with simple biscuits on top. and Tourism and Hospitality chair
at Fanshawe College with over 25 years
IVY MANNING PHOTO BY GREGOR TORRENCE

of experience. He completed his culinary

– JAYME KURACH @MOTHEROFMEALPLANS, EDMONTON, ALBERTA, CANADA training at George Brown College.
marianne wren BA, CC
DON’T FORGET TO FOLLOW US! Recipe developer and food stylist,
Get bonus recipes and more inspiring clean-eating content on social media. working with both print and advertising
clients. She completed her training at
Dubrulle French Culinary School and
The Culinary Institute of America.

cleaneating.com 11
 bits & bites

FOOD STYLING BY CHRISTOPHER ST. ONGE, PROP STYLING BY GENEVIEVE WISEMAN

3 WAYS WITH
HOLIDAY COCKTAILS
Eggnog has its time and place, but we’re shaking up the
cocktail category with superfood-spiked takes on festive libations.
BY SARAH SWEENEY, PHOTOGRAPHY BY MAYA VISNYEI

Cherry Rosemary
Vodka Ice
Clementine
Turmeric Margarita

HERB & CHERRY MEDLEY

We chose rosemary to round out this drink’s fruity sweetness
because we believe even boozy bevvies should come with a
few health bennies. The scent and flavor of rosemary are linked
to stress reduction, and rosemary oil, a common element in
aromatherapy, has been found to improve alertness and mood.

12 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
 Burnt
Grapefruit
Gin Smash

CURCUMIN & CLEMENTINES

This soothing sipper looks like
sunshine in a glass. We’re big
fans of turmeric, a golden root
used since antiquity in both
BASIL INFUSION
cooking and traditional medicine.
This upscale twist on
This spice contains compounds
the classic gin smash
called curcuminoids, which
is flavored with basil
have potent anti-inflammatory
leaves. One tablespoon
and antioxidant properties.
of this herb contains
roughly 13% of the
recommended daily
intake for vitamin K, an
essential nutrient that
plays an important role
in blood clotting, bone
mineral density and
cardiovascular health.

cleaneating.com 13
 bits & bites | holiday things

Cherry Rosemary Burnt Grapefruit Clementine

Vodka Ice Gin Smash Turmeric Margarita
P Q V GF Q V GF P Q V GF

SERVES 4. SERVES 4. SERVES 4.

1 12-oz bag frozen pitted dark 5 grapefruits,
sweet cherries halved, divided
1 lemon, juiced 1 tbsp organic cane sugar
1 tbsp raw honey 10 basil leaves, finely
1 tsp rosemary, chopped chopped + more
for garnish
6–8 oz vodka
6–8 oz gin
1 cup ice
2 cups ice, divided
4 sprigs rosemary for garnish
½ cup soda water
1. In a blender, combine all
1. Preheat a skillet on medium-high
ingredients except garnish.
for 4 minutes. Cut 1 grapefruit half
Process until smooth.
into 4 quarters. Sprinkle quarters
2. Pour into glasses. Garnish with cane sugar on both sides and
with rosemary. place in skillet. Sear for 30 to 40
PER SERVING (1⁄4 of recipe): Calories: 186, seconds per side, until charred.
Total Fat: 0 g, Sat. Fat: 0 g, Monounsaturated
Fat: 0 g, Polyunsaturated Fat: 0 g, Carbs: 19 g, 2. Juice remaining grapefruit halves
Fiber: 2 g, Sugars: 16 g, Protein: 1 g, Sodium: 1 mg, into a cocktail shaker.
Cholesterol: 0 mg
3. To shaker, add chopped basil,
gin and one-half of the ice. Shake
5 to 6 times. Pour mixture into
lowball glasses. Top with remaining
ice and soda water. Garnish each
with 1 wedge seared grapefruit
and additional basil leaves.
PER SERVING (1⁄4 of recipe): Calories: 223,
Total Fat: 0 g, Sat. Fat: 0 g, Monounsaturated
Fat: 0 g, Polyunsaturated Fat: 0 g, Carbs: 27 g,
Fiber: 0.5 g, Sugars: 6 g, Protein: 1 g,
Sodium: 9 mg, Cholesterol: 0 mg
1 tbsp pink Himalayan salt
¼ tsp cayenne pepper
2 tsp clementine zest
8 clementines, juiced
1 tsp turmeric
2 tbsp raw honey
2 tbsp hot water
3 limes, juiced
8 oz tequila
2 cups ice
4 sprigs mint
1. To a shallow dish, add salt,
cayenne and zest and mix to
combine. Using a juiced cementine
half, dampen rims of serving glasses.
Dip rims into salt mixture to coat.
2. To a small bowl, add turmeric,
honey and hot water. Stir to dissolve.
3. Make margarita: In a cocktail
shaker or pint glass, stir together
clementine juice, lime juice, tequila
and turmeric-honey mixture.
4. Fill serving glasses with ice.
Pour margarita mixture over ice
and garnish with mint.
PER SERVING (1⁄4 of recipe): Calories: 215,
Total Fat: 0 g, Sat. Fat: 0 g, Monounsaturated
Fat: 0 g, Polyunsaturated Fat: 0 g, Carbs: 22 g,
Fiber: 1 g, Sugars: 19 g, Protein: 1 g,
Sodium: 577 mg, Cholesterol: 0 mg

14 cleaneating.com r,BaV
ƀžƀſǧƀžƀƀ
 bits & bites | holiday things

For the Modern Mixologist

The Hepburn Bar Tool Set from
Perigold is a sleek duo: an elegant
Something You mixing glass and a long-handled
Add a personal touch to your
copper stirrer. $80, perigold.com
barscape with the Tesora
Adjustable Vase from Umbra:
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fresh-cut flowers of any height.
$35, umbra.com

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Style an eye-catching bar cart with
Any Card
Illustrated in whimsical these editor-selected gems.
watercolors, the Cocktail BY ANIKA A. SYEDA
Deck of Cards: 50 Sparkling
Cocktails for Every Occasion
is the chic bartender’s handy
bible. $20, amazon.com

Taste of Tuscany
We love the Casisano
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colored red from the in style with CB2’s
picturesque southern Marie Coupe Cocktail
hills of Montalcino – Glasses. These luxe
bold with notes of cherry 7-ounce sippers are a
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eight, cb2.com

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cleaneating.com 15
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 bits & bites | holiday things

WILD TAKES
ON TURKEY
LEFTOVERS…
That Aren’t
Sandwiches
Whatever the occasion – Thanksgiving, Christmas or
just a special family dinner – the turkey becomes a
mountain of leftovers. You can always go the classic
route – Monica Geller’s Thanksgiving Leftover Turkey
Sandwich, anyone? But for a change, we’re sharing
a few nonstandard ways to use up your leftover bird,
from an innovative papaya salad to potato pancakes.
BY SARAH SWEENEY, PHOTOGRAPHY BY OLIMPIA DAVIES

Cranberry
Turkey Flatbread F Q

2 whole-wheat lavash
flatbreads (6 x 8 inch)
1 cup cranberry sauce
½ cup shredded mozzarella cheese
4 oz goat cheese, crumbled
2 cups baby spinach
1½ cups shredded cooked turkey
3 tbsp chopped toasted walnuts
3 tbsp sliced pickled jalapeños

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ij°ŀÉÓʙˉÉïÓÓijÓijˉ°ČÏˉĻēĬĬóČéijʙˉÏóŔóÏóČéˉ
ÓŔÓČąŗʘˉ°ĂÓˉèēįˉʂˉĻēˉʄˉċóČŀĻÓijʙˉŀČĻóąˉ
ÉïÓÓijÓˉóijˉÈŀÈÈąóČéˉ°ČÏˉÈįēŕČóČéʘ

18 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
 Shredded Papaya
Thai Turkey Salad Q GF

1 each green papaya, mango,

carrot and English cucumber
1½ cups shredded cooked turkey
⅓ cup chopped mint
¼ cup toasted cashews
2 limes, zested and juiced
1 each finely chopped shallot
and Thai chile pepper
Creamy Butternut Squash Noodles 3 tbsp EVOO
with Turkey, Kale & Mushrooms Q GF 5 tsp rice vinegar
2 tbsp fish sauce
1 lb butternut squash, 1. zįÓïÓ°ĻˉēŔÓČˉĻēˉɿʃʁ̘8ʘˉ
aČˉ°ˉÈ°ĂóČéˉijïÓÓĻʙˉĻēijijˉ 1 tbsp raw honey
peeled and
spiraled ijĮŀ°ijïˉóČˉēóąʘˉ}ē°ijĻˉèēįˉ 3 cloves minced garlic
EVOO, as needed ʂˉĻēˉʃˉċóČŀĻÓijʙˉŀČĻóąˉ
zÓÓąˉ°ČÏˉÿŀąóÓČČÓˉĬ°Ĭ°ŗ°ʙˉċ°Čéēʙˉ
°ąċēijĻˉĻÓČÏÓįʘ
1 small yellow onion, É°įįēĻˉ°ČÏˉÉŀÉŀċÈÓįʘˉ
ÏÏˉĻēˉ°ˉÈēŕąˉ
thinly sliced 2. CČˉ°ˉij°ŀÉÓĬ°ČˉēČˉċÓÏóŀċʵ ŕóĻïˉĻŀįĂÓŗˉ°ČÏˉċóČĻʘˉ
ÏÏˉÉ°ijïÓŕijʘˉ
ïóéïʙˉïÓ°Ļˉ°ˉijĬą°ijïˉēèˉēóąʘˉ ‰ēˉċ°ĂÓˉÏįÓijijóČéʙˉÉēċÈóČÓˉ°ąąˉįÓċ°óČóČéˉ
sea salt and
ground black
ÏÏˉēČóēČˉ°ČÏˉĬóČÉïˉij°ąĻˉ óČéįÓÏóÓČĻijʘˉ‰ēijijˉij°ą°ÏˉŕóĻïˉÏįÓijijóČéʘ
pepper, to °ČÏˉÉēēĂˉèēįˉʁˉċóČŀĻÓijʘˉ
taste
ÏÏˉċŀijïįēēċijˉ°ČÏˉÉēēĂˉ
12 oz cremini èēįˉɿˉċóČŀĻÓijʘˉ
ÏÏˉĂ°ąÓˉ
mushrooms, °ČÏˉÉēēĂˉŀČĻóąˉŕóąĻÓÏʘˉ
ÏÏˉ
sliced ÉįÓ°ċʙˉĻŀįĂÓŗʙˉij°éÓʙˉÉ°ŗÓČČÓˉ
°ČÏˉz°įċÓij°ČʘˉÓ°ijēČˉŕóĻïˉ
2 cups lacinato kale, cut
into 2-inch pieces ij°ąĻˉ°ČÏˉĬÓĬĬÓįˉĻēˉĻ°ijĻÓʘˉ
óċċÓįˉèēįˉɾˉċóČŀĻÓijˉŀČĻóąˉ
1 cup table cream (18%)
ĻŀįĂÓŗˉóijˉïÓ°ĻÓÏˉĻïįēŀéïʘˉ
1½ cups shredded cooked ‰ēĬˉijĮŀ°ijïˉŕóĻïˉĻŀįĂÓŗˉ
turkey ċóŖĻŀįÓˉ°ČÏˉé°įČóijïˉ
1 tbsp chopped sage ŕóĻïˉz°įċÓij°Čʘˉ
¼ tsp ground cayenne
⅓ cup grated Parmesan
+ additional,
for garnish

Savory Turkey
& Zucchini Muffins
F Q GF
1⅓ cups almond flour
1 cup cornmeal
2 tbsp arrowroot flour
2 tsp fresh sage, chopped
½ tsp each baking soda,
sea salt and ground
black pepper
2 large eggs
1 cup buttermilk
½ cup unsalted butter, melted
+ more for serving
2 tbsp raw honey
1½ cups cooked, diced turkey
1 small zucchini, grated
⅓ cup cranberries
⅓ cup chopped pecans
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20 cleaneating.com
bits & bites | holiday things
Leftover Mashed
Potato & Turkey
Pancakes
with Gravy F Q
safflower oil, as needed
½ onion, finely diced
1 clove garlic, minced
3 cups cold mashed potatoes
2 large eggs
1 tsp fresh thyme, chopped
+ more for garnish
1 tsp sea salt and ground
black pepper
2 cups diced cooked turkey
½ cup whole-wheat flour
Optional for serving:
gravy, cranberry sauce,
fresh rosemary
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WINTER 2021/2022

What you eat makes
all the difference in
losing weight
By Amber Rios
Being a health and nutrition correspondent means
that companies frequently send me their products,
and ask for my stamp of approval. Most of the time
I dive into research, give the product a try, and send
the company honest feedback about what they’ll
need to change before I’ll recommend it. Plus my
hectic job and my determination to stay fit means
I’m always hunting for a quick and nutritious way
to fill up on nutrients my body needs. So I can
confidently say, “I’ve tried it all”.
Last Tuesday work was especially hectic, but
I’d booked with my $200 an hour personal trainer,
Tony, a triathlon winning, organic-to-the-bone
fitness guy with a ten mile long track record of
whipping the “who’s who” into shape in record
time, so I had to go. He noticed that my set count
was down and playfully asked, “Feeling a little tired
today?”, as he handed me a bottle from his gym bag.
After one sip I figured that there was no way this
could be healthy because the creamy chocolate
flavor was just too delicious. Still, he’d never risk his
reputation.
With more than a healthy dose of scepticism
I decided to investigate this shake he’d called
INVIGOR8.
Turns out, it’s a full meal replacement shake,
ADVERTISEMENT
which stunned me because virtually every other
shake I’d researched had tasted chalky, clumpy and
packed with hidden “no-no’s” like cheap protein,
tons of artificial ingredients, not to mention harmful
synthetic dyes, additives, sugars, preservatives,
and hormones. And even though INVIGOR8’s full
meal replacement shake cost more than many of
the shakes I’ve tried, it was about half the price of
my favorite salad, and the nutrition profile looked
second to none.
Wanting to know more, I reached out to a few of
the people who were talking about it on trustworthy
fitness forums. By the next morning three people
got back to me saying,
“As a trainer I love Invigor8. It’s definitely helped
me to have more all-day energy, plus build the kind
of lean sculpted muscle that burns more fat.”
“Yes, I’ll recommend it, it tastes great, and I really
like how it keeps me feeling full for hours.”
“I’m a marathon runner and a friend
recommended it to me. Drinking it has become
a part of my regular training routine, because
my time has improved, my energy is up, and I’m
thinking more clearly than ever before.”
I decided to take my investigation one step
further by researching the development of
INVIGOR8. I was pleasantly surprised to find
out that the company went to great lengths to
keep INVIGOR8 free of harmful ingredients.
The makers of INVIGOR8 were determined
to make the first natural, non-GMO nutritional
shake & green superfood. The result is a
meal replacement shake that contains 100%
grass-fed whey that has a superior nutrient
profile to the grain-fed whey found in most
shakes, metabolism boosting raw coconut oil,
hormone free colostrum to promote a healthy
immune system, Omega 3, 6, 9-rich chia and
flaxseeds, superfood greens like kale, spinach,
broccoli, alfalfa, and chlorella, and clinically
tested cognitive enhancers for improved mood
and brain function. The company even went a
step further by including a balance of pre and
probiotics for optimal digestive health, uptake,
and regularity and digestive enzymes so your
body absorbs the high-caliber nutrition you get
from INVIGOR8.
As a whole-foods nutritionist with a thriving
practice I understand the importance of
filling my body with the best Mother Nature
has to offer. I have always been reluctant to
try new products because I was never sure
of the impact they would have on my energy,
and weight. INVIGOR8 is different, not only
because it’s delicious, but because it helps me
to maintain the energy I need to run my busy
practice, while helping me to stay fit and toned.
Considering all of the shakes I’ve tried, I can
honestly say that the results I’ve experienced
from INVIGOR8 are nothing short of amazing.
A company spokesperson confirmed an
exclusive offer for Clean Eating readers: if you
order this month, you’ll receive $10 off your
first order by using promo code “Clean10” at
checkout. You can order INVIGOR8 today at
www.DrinkInvigor8.com or by calling
1-800-958-3392.
 YOUR GUIDE TO THE

Ultimate
Dessert Platter
Blow your guests away with this Instagram-worthy dessert board. Piled high
with fruits, nuts, chocolates and homemade sweet treats, this platter is perfect
for guests with different dietary needs. You can replicate our gorgeous board
to a tee, or apply our tips and recipes to your own custom curated spread.
RECIPES BY SARAH SWEENEY, PHOTOGRAPHY BY ANGUEL DIMOV

Tips: Pomegranate
1 /   Start with a beautiful base, such & Pecan Baked Brie
as a real wood or marble board.
Q V GF
2 / Place your bowls down first,
then work the food around them. SERVES 8 TO 10.
3 / Layer, layer, layer!
1 12-oz wheel Brie Brown Butter
4 / Use lots of colorful fruits to break Date Caramel
up the monotony of brown crackers
1⁄2 cup pomegranate arils
and baked goods. 1⁄4 cup pecans Q V GF

5 / Use contrasting colors – try not 3 tbsp coconut sugar SERVES 8 TO 10.
to put two foods of the same color
4–5 small sprigs rosemary
side by side. 1 cup dates, pitted
Preheat oven to 400°F. Place Brie
6 / Stack foods high and low, to keep ⅓ cup organic
in a baking dish. In a small bowl,
the eye moving. unsalted butter
combine remaining ingredients;
spoon over Brie. Bake until Brie ⅓ cup water
is softened and nuts are toasted, 1 tsp pure vanilla extract
about 15 minutes.
¼ tsp sea salt
FOOD AND PROP STYLING BY BRI BEAUDOIN

Place all ingredients in a food

processor and process until smooth,
1 minute. Serve at room temperature.

22 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
 bits & bites | holiday things

Chocolate
“Salami”

Brown Butter
Date Caramel

Pomegranate
& Pecan
Baked Brie

Brownie Bark

cleaneating.com 23
 bits & bites | holiday things
Brownie Bark
F V GF
SERVES 8 TO 10.
1¼ cups coconut sugar
½ cup bittersweet chocolate,
roughly chopped, divided
¼ cup water
2 large eggs
½ cup safflower oil
1 tsp pure vanilla extract
1 cup almond flour
⅓ cup unsweetened
cocoa powder
¼ tsp baking powder
½ tsp sea salt
½ cup pecans, chopped
1. Preheat oven to 350°F. Line
an 11 x 17-inch baking sheet with
parchment paper.
2. To a double boiler, add sugar,
one-half of chocolate and water.
Let melt, stirring until smooth,
PLQXWHV6HWDVLGHWRFRRO$GG
eggs, oil and vanilla to chocolate
mixture, whisking until smooth.
3. In a separate bowl, whisk together
ĂRXUFRFRDEDNLQJSRZGHUDQGVDOW
Fold dry ingredients into chocolate
mixture. Pour batter onto prepared
sheet and smooth into a thin layer
to edges of pan. Scatter remaining
chocolate and pecans on top.
4. %DNHIRUPLQXWHVRUXQWLOāUP
to the touch. Once cool, break the
brownie bark into large pieces.
24 cleaneating.com
Chocolate “Salami”
P F V GF
SERVES 8 TO 10.
3.5 oz dark chocolate
(70% or higher)
⅓ cup coconut manna
(aka coconut butter)
1 cup pitted Medjool dates
½ cup almond flour
1 tsp orange zest
1 tsp pure vanilla extract
⅓ cup slivered almonds
⅓ cup pistachios
2 tbsp arrowroot flour
1. Over a double boiler, melt
chocolate and coconut manna,
stirring until melted. Set aside.
2. In a food processor, process dates
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zest and vanilla. Pulse to combine.
$GGDOPRQGVDQGSLVWDFKLRVDQG
pulse 5 to 6 times to break up.
3. Lay a piece of wax paper, about
12 inches long, on the counter.
Scrape mixture into a rough log
shape on paper and shape into a
6 x 3-inch cylinder. Lift edge of
paper over log and roll to wrap
tightly. Twist ends and compress
log until smooth and even. Chill
for at least 4 hours, or overnight.
4. Before serving, unwrap and roll
log through arrowroot until covered.
Let sit at room temperature for
30 minutes before slicing.
WINTER 2021/2022
Looking to
CREATE YOUR BEST SELF?

Whether it’s good-for-you lifestyle hacks, smarter ways

to supplement, or tasty tips to fuel optimal health, Talk
Healthy Today provides you the latest research, tools,
and common sense tips you need to get and stay
healthy... starting today!
Tune in today to hear great conversation with
world-renowned celebrities, doctors, dietitians,
health entrepreneurs, chefs, and fitness gurus.
HOSTED BY LISA DAVIS, MPH
CLEANEATING.COM/PODCAST
Also on iTunes/Apple Podcasts, Google Podcasts, Lisa Davis, MPH is a lively
Spotify, iHeartRadio, and Stitcher media personality with
years of experience in
radio and television.
 CRUNCHY
CRAVINGS
Keto Granola from Kiss
My Keto is the perfect
parfait topper. Our
fav flavor is coconut
almond pecan.
$12, kissmyketo.com

A NEW WAY WITH PB&J

FOOD AND PROP STYLING BY BRI BEAUDOIN

Health-conscious chocaholics need to get
their hands on Brooklyn Born Chocolate’s
keto confectionaries. $25 per four pack, Monk fruit, or luo han guo,
store.brooklynbornchocolate.com is a small, round fruit
native to Southeast Asia.

THE COOLEST CUPPA
Caffeinate your day while keeping
sugar at bay with Emshika’s
Nitro Thai Iced Coffee and Tea.
$24 per six-pack, by-emshika.com
R.E.D.D.
R.E.D.D. Plant Based
Protein Bars are the
ultimate low-sugar
high-fiber snack on the
go. $3, reddbar.com

26 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
No-Sugar
Gingerbread Cake
with Caramel Whipped
Cream & Drizzle
F V GF

SERVES 8.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 45 MINUTES.

1 tbsp organic unsalted butter

10 large egg whites
½ cup 1 to 1 granulated monk
fruit sweetener (TRY:
NOW Real Food’s Organic
Monk Fruit with Organic
Erythritol 1 to 1 Sugar
Replacement)
1 cup almond flour
3 tbsp unsweeted cocoa powder
2 tsp each ground ginger,
cinnamon, allspice,
and cloves
1 cup dried Medjool dates,
finely chopped
½ cup dark chocolate (at least
75%), finely chopped

ICING
3 tbsp 1 to 1 granulated monk
fruit sweetener
2 tbsp organic unsalted butter
1 tsp pure vanilla extract
¾ cup whipping cream
½ tsp caramel flavored liquid
monk fruit sweetener
(TRY: NOW Real Food
Organic Caramel Monk
Fruit Zero-Calorie
Liquid Sweetener)
1. Preheat oven to 400°F. Grease
bottom and sides of a 9-inch
round pan with butter and line
with parchment paper. In a large
bowl, whisk egg whites until stiff,
adding granulated sweetener,
1 tbsp at a time.
2. In a separate bowl, whisk almond
ţˉēŀįʙˉÉēÉē°ˉ°ČÏˉijĬóÉÓijˉĻēéÓĻïÓįʘˉ
8ēąÏˉ°ąċēČÏˉţˉēŀįˉċóŖĻŀįÓˉóČĻēˉ
ÓééˉŕïóĻÓˉċóŖĻŀįÓʘˉ
ÏÏˉÏ°ĻÓijˉ°ČÏˉ
chocolate. Gently fold until no
white remains.
3.ˉĬēēČˉċóŖĻŀįÓˉóČĻēˉĬįÓĬ°įÓÏˉĬ°Čʘˉ
Bake for 15 minutes, or until cake
rises. Reduce oven temperature
to 300°F and bake for another
10 minutes. Set aside to cool.
4. Make caramel sauce: Place
remaining granulated sweetener
in a small saucepan with 2 tsp water
over medium heat. Once sweetener
has dissolved, increase heat to
medium-high for 5 to 8 minutes,
ŀČĻóąˉċóŖĻŀįÓˉóijˉ°ˉąóéïĻˉéēąÏÓČˉÉēąēįʘˉ
Remove from heat and let cool for
3 minutes. Gently whisk in butter
°ČÏˉŔ°Čóąą°ˉÓŖĻį°ÉĻʘˉ
5. ‰ēˉ°ˉċóŖóČéˉÈēŕąʙˉ°ÏÏˉŕïóĬĬóČéˉ
cream and liquid monk fruit
sweetener and whisk on high speed
until medium to stiff peaks form,
about 1 minute. Top cake with
whipped cream and drizzle
with caramel sauce.
PER SERVING (1⁄8 of recipe): Calories: 376,
Total Fat: 27 g, Sat. Fat: 12 g, Monounsaturated
Fat: 10 g, Polyunsaturated Fat: 2.5 g,
Net Carbs: 45 g, Fiber: 6 g, Sugars: 19 g,
Protein: 10 g, Sodium: 83 mg, Cholesterol: 37 mg

cleaneating.com 27
 bits & bites | the happening

2022,
New Things to Do
Shake up the regular routine! Try plant-based twists
on classic holiday recipes, hit up a food fest or cozy
up with a guide to embracing imperfection in the kitchen.
BY ANIKA A. SYEDA
SELF-CARE IN COOKING
Make room on your kitchen bookshelf.
This January 4, NYT best-selling author
Leanne Brown is dropping her latest tome,
CALLING Good Enough: A Cookbook – Embracing the
ALL FLORIDIAN Joys of Imperfection and Practicing Self-
FOODIES! Care in the Kitchen. The book is divided into
If you’re around Fort Lauderdale chapters for segments of the day and moods

FESTIVAL PHOTO BY THE GREAT FORT LAUDERDALE WINE AND FOOD FESTIVAL, SHEPHERD’S PIE PHOTO BY HANNAH SUNDERANI, LEANNE BROWN PHOTO BY EVI ABELER PHOTOGRAPHY
this new year, you’ll want to book surrounding cooking: Preparation, Weeknights,
off from January 10 to 16. For the For When You’re Struggling, For Fun, and
whole week, The Greater Fort more. Each chapter features personal essays –
Lauderdale Wine and Food Festival “What can we do when we wake up sad?”
will be hosting 15 events scattered “Why is cooking so hard sometimes?” “Is
throughout the downtown area effortless entertaining possible?” (spoiler
and Broward County. A celebration alert: it isn’t) – plus corresponding recipes.
of the area’s culinary renaissance, In tandem with the theme of the book –
the festival features multiple food Attendees enjoy artisanal cocktails at last year’s festival. bringing ease into cooking – each recipe
and bev-based events each day, features a “Too Long, Didn’t Read” blurb,
from Cocktail Confidential – sampling signature craft cocktails by master mixologists on a rooftop simplifying and summarizing the meal.
patio – to a poolside barbecue competition hosted by MasterChef and Chopped champions, to With stories of self-compassion to dishes
kid-friendly, hands-on culinary classes and much more. The festival wraps up with Family Day, to nourish both body and soul, Brown teaches
presented by Joe DiMaggio Children’s Hospital, featuring cooking demos from professional chefs, home cooks to dial down personal judgment
live music, artisanal food trucks and cocktail bars, and a toy drive benefiting the hospital. For and feel great about feeding themselves.
more details and event tickets, visit GFLFoodWine.com. $20, Workman Publishing

SEASONAL PLANT-BASED PERFECTION

The holidays can be particularly difficult for plant-based eaters, the standard festive dinner
featuring mostly meat-based mains. Enter Two Spoons, one of the most vibrant up-and-coming
vegan blogs based out of Toronto, Canada. As we move into the chilly season, Hannah Sunderani,
a vegan of five years and the mastermind behind Two Spoons, is warming up her feed with winter-
friendly plant-based eats. Her seasonal menu includes showstoppers such as the ultimate Nut
Roast and a Vegan Shepherd’s Pie. She’s also sharing a few festive desserts (pecan pie, anyone?)
and easy treats for entertaining, such as truffles and hot bevvies. “I love to create plant-based
holiday recipes because there is such a need!” says Sunderani. “One of the biggest compliments
I get from my audience is that my recipes are easy to follow, taste delicious and always work out.”
Check out her newest menu additions at twospoons.ca.

28 cleaneating.com WINTER 2021/2022

 ’Tis the season
for giving, and
your Clean Eating

Gifting
curators are making
it easy. Browse the
best in wellness,
culinary gems and
artisanal edibles

Made Easy
EAT, DRINK, GIFT & BE MERRY!
for your nearest
and dearest.
BY ANIKA A. SYEDA

30 cleaneating.com WINTER 2021/2022

 gift guide

RUNWAY FITNESS
The asymmetrical Palm Leggings from
for the ENVT is where the catwalk meets the
Wellness Seeker gym. Made with silhouette in mind, this
unique pair features a contoured design
and a wide waistband to sculpt the
Indulge your loved ones
core. $113, enavantactive.com
with the best in self-care.
These thoughtful selections
will help them slow down
and simply luxuriate.

ATMOSPHERIC
ESSENTIAL
Enjoy the cleanest burn
with hand-poured soy
candles from 100 Years of
Love. The Toronto studio’s WASTE-FREE LATHER
best seller, Burn Baby Burn, Green your shower routine with the
features notes of tobacco 5-piece Gift Set from Good Juju Herbal:
with a floral finish. $32, a scented bar soap, a felted soap, a
100yrsoflove.com shea butter lip balm, a wooden hand-
cut soap dish plus a reusable linen bag.
$27.50, goodjujuherbal.com

CONSCIOUS
SKIN CARE
The cocokind mask
& moisture bundle
includes a clarifying
chlorophyll mask,
a texture-smoothing
vitamin cream and
a rosewater spritz.
$50, cocokind.com
SMALL, STYLISH & MIGHTY
The Silicone Power Set from Cali Weights
are a pair of ¼-pound weighted bracelets
that add gentle resistance to workouts. CHILL YOUR
$48, caliweights.com ROUTINE
SUBLIME SNOOZING Splurging on organic
When it comes to luxurious skin care? Storing it
wellness, nothing beats properly means a longer
elevated sleep. Enter the shelf life. Nothing beats
ILLUSTRATION BY SABINA FENN

Heathered Cashmere Core the adorable LED Mirror

Sheet Set, the softest sheets Cosmetics Fridge, equal
yet from deluxe bedtime parts epic design and
brand Brooklinen. From max functionality. $170,
$279, brooklinen.com thecosmeticsfridge.com

cleaneating.com 31
 for your
Foodie Friend
The way to this person’s heart is through their
stomach. Inspire them with these gourmet
goodies, libations and a food adventurer’s guide.

WINE O’CLOCK
This classic collection has already sold out five times, so run
SPICE OF LIFE – don’t walk – to pick up the California Wine Mixer from wine
Every Indian kitchen has a brand In Good Taste. These mini wines taste like bottled Cali
“dabba,” a spice box housing vineyard sunshine. $65, ingoodtaste.com
the most-used spices in the
cuisine. Grab your own Masala
Dabba from Diaspora Co., SPREAD THE LOVE
made of hand-spun brass and Mini jam jars are a
containing seven spice vessels. gift-basket classic for
$200, diasporaco.com a reason – they simply
spark joy! Grab the Jam
Sampler Collection by
Ashley Rouse for the
foodie who’d appreciate
YOU’VE HEARD OF a superior spread. $30,
ATLAS OBSCURA, uncommongoods.com
now discover Gastro
Obscura: A Food
Adventurer’s Guide.
Travel the world through
food and explore wonders
like fishhead pie, beer
made from fog and more.
$42.50, workman.com
COZY WINTER CUPPA
Enjoy a warm mug of hot chocolate the Mexican way:
Gently grind the chocolate tablillas in this set with the
stunning carved molinillo – a wooden whisk – in some
milk over a medium flame. Then, simply whisk until
frothy and enjoy. $32, hernanmexico.com

DON’T READ IT, EAT IT!

No, this is not a boxed set of tiny
books. The Mini Exotic Chocolate
ILLUSTRATIONS BY SABINA FENN

Bar Library is an assortment

of dark and milk chocolates in
unique flavors like Reishi Walnut
and Turmeric Ginger. $25,
vosgeschocolate.com

32 cleaneating.com WINTER 2021/2022

 PRETTY, PRACTICAL
& PERSONAL
With six pockets and comfy
cross-back straps, Harmony
Handcrafted’s Personalized
Kitchen and BBQ Apron does
it all. For a personal touch, add
a laser-engraved monogram.
$59.50, etsy.com/shop/
HarmonyHandcraftedCo

for
everyone’s
Favorite
Cook
What do you get for the cook
who has it all? Here are a few
covetable items we guarantee LOOKIN’ SHARP
they don’t already own. So sharp it can even
TH E
cut through bone, the P ERF ECT
stunning Verve Culture GIF T!
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verveculture.com

The BlendJet portable blender

TIMELESS TRIVET delivers game-changing
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That’s why these timeless trivets shakes wherever you go.
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Save 11% at
blendjet.com/cleaneating
 100TH
ISSUE

One of the great things

about cooking is that
there’s always more
to learn. An unfamiliar
ingredient, a different
technique or even a new
spin on an old recipe.
Whether you’re a novice in
the kitchen or a seasoned
cook, there are always skills
to build. In that spirit, we
talked to chefs, cookbook

FOOD STYLING BY CHRISTOPHER ST. ONGE, PROP STYLING BY GENEVIEVE WISEMAN, ILLUSTRATIONS BY NADIA_BORMOTOVA/GETTYIMAGES.COM
authors, cooking teachers
and recipe developers
to get their best tips on
how to be a better cook.
Because a healthy lifestyle
includes taking enjoyment
in nourishing yourself and
your family. So tie on your
apron, put on your favorite
playlist and get ready to
take your kitchen skills
to the next level.

THINGS TO
DO BEFORE
COOKING
Before you chop anything
or turn on the stove,
check these off your list.

1. READ THE
WHOLE RECIPE.
“Before it’s time to cook –
preferably at least a day or
two before – read the recipe
from start to finish,” says
cookbook author and recipe
developer Brian Theis, author
of The Infinite Feast. You don’t
want to be 10 minutes from
dinnertime only to find out that
you were meant to marinate
something overnight.

34 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
 be a better cook | KITCHEN SKILLS

2.
MISE
EN PLACE.
Get used to having your
mise en place set – French
for “everything in its place”
– the practice of having
all your ingredients
prepped before
you cook.

3. TIDY
THE KITCHEN.
Wash any dishes
in the sink, empty
the dish rack and
clear off the counter.
Starting in a clean
and uncluttered
space makes cooking
less stressful.

4. GET YOUR
TOOLS READY.
Just as you want all
of your ingredients
on hand, make sure
your pans, utensils
and other equipment
are ready to use.
A critical moment
in front of a hot skillet
is the wrong time
to realize you have
no idea where the
tongs are.

5. MAKE A
GAME PLAN.
For recipes with long
interludes, such as
boiling water, having
a plan can help
you use your time
more efficiently.
Figure out which
tasks are best done
up front and which
can be done while
waiting (for example,
chopping herbs for
garnish while the
dish is in the oven).

cleaneating.com 35
 Find
out chill for at least
15 minutes, or
amount of fat in an
unheated skillet. Heat

what up to 2 hours.
%X\VSLFHVDW
HWKQLFPDUNHWV Asian,
on low; when it begins
to sizzle, cook for 30
seconds to 1 minute.

the Middle Eastern or

other ethnic markets
8VHDOOāYHVHQVHV
“Learn to intuitively

pros not only tend to be

less expensive than
supermarkets, but
XVHDOOāYHVHQVHVÝ
says Teri Hull, cooking
school manager for

know.
6. Fresh herbs are for
the spices are usually
fresher, too.
%DODQFHĂDYRUV
Stonewall Kitchen.
“Smell the aromas
and sometimes the
āQLVKLQJ “Even if a The key to great burn, know what food
recipe calls for herbs ĂDYRULVDEDODQFH looks like when it’s
at the beginning of of sweet, salt, sour, fully cooked, listen for
cooking time, feel free bitter and umami a healthy sizzle and
to add some chopped (savory), says chef know what too much
herbs at the end,” says Sara Moulton, host of sounds like, touch
Tara Bench, recipe Sara’s Weeknight Meals your food to gauge
developer and author on PBS and author of WKHSURSHUāUPQHVV
of Live Life Deliciously. Sara Moulton’s Home and, most importantly,
“This will enhance Cooking 101. If you go taste as you go.”
WKHHVVHQFHRIĂDYRU too far on one, you can %XLOGĂDYRULQ
cooked into the dish, ā[LWE\DGGLQJDQRWKHU layers. “If you’re going
plus it looks amazing.” (for example, a touch to braise, make sure
of sweetness can \RXVHDUāUVWÝVD\V
7. Salt your salad balance acidity, and James Peisker, co-
JUHHQVEven if you’re VDOWFDQā[ELWWHUQHVV founder and COO
using a dressing, $FFRXQWIRUSDQ of Nashville-based
add a pinch of salt FRORU Darker-colored sustainable butcher
to your salad greens pans absorb more Porter Road. “Sweat
just before tossing to heat than lighter ones, the onions and bring
EULJKWHQWKHĂDYRU resulting in more out their natural
%ULQH\RXUFKLFNHQ caramelization – great sugars. Let tomato
Brining boneless, for roasting vegetables paste caramelize to
skinless chicken but not so much for a bring out those rich,
breasts will make all delicate cake. For the GHHSĂDYRUVÝ
WKHGLIIHUHQFHLQĂDYRU latter, lower the oven 8VHLQJUHGLHQWVLQ
and juiciness. Dissolve temperature by 25ºF. XQH[SHFWHGZD\VFish
¼ cup coarse salt in 12. Mellow out your sauce can add a touch
HAND MODEL SOPHIE SABET

2 cups of warm water JDUOLF To tame garlic of umami to a salad

then stir in 2 cups before adding it to dressing; miso can
cold water. Add the dressings and sauces, take deviled eggs to a
chicken, cover and place it and a small whole different place.

36 cleaneating.com WINTER 2021/2022

 be a better cook | KITCHEN SKILLS

21. Refresh your dried herbs and

spices. Dried herbs and spices lose
their potency over time; generally one
to three years for dried leafy herbs like
oregano or basil, two to four years for
ground spices like cumin or paprika,
and three to four years for whole
spices like caraway seeds or allspice
berries. If a spice has faded in color
and fragrance, it’s likely past its prime.
22. Use up less-popular spices. We all
have that jar of something we bought
for a recipe and never used again.
Find a recipe that utilizes it, or simply
KITCHEN ORGANIZATION 101 add it to neutrally flavored dishes like
scrambled eggs or chicken breast.
Keeping your equipment, tools, pantry and work
23. Upgrade small tools. “Invest in
space neat sets the stage for successful cooking. simple upgrades that make a big
16. Avoid clutter. The kitchen is often 20. Have a go-to pantry meal. “Master difference,” Hull says. “Replace those
the hub of a home, which means things at least one recipe that you can make old veggie peelers and can openers,
can accumulate there. Keep mail, kids’ entirely from pantry and freezer or buy a new cutting board.”
homework, items for recycling and staples,” says chef and Clean Eating 24. Speaking of cutting boards...
other clutter from piling up. Carve out a contributor Sarah Sweeney. “This will “A cutting board that slips around can
few minutes every day to tidy up. help eliminate the urge to order in result in inaccurate cutting, and it also
17. Freeze responsibly. Label when your fridge is empty. My go-to is poses a safety risk for your fingers
containers with the contents and date, tuna puttanesca, using canned tuna, next to a sharp knife,” Bench says.
and include any special instructions, canned diced tomatoes and olives. “To stabilize your cutting board, place
such as how to reheat. Store like I bulk it up with frozen spinach or kale.” a flattened, damp paper towel under it.”
with like to make inventory easier;
for example, keep frozen produce in
one section, frozen meats in another,
prepared meals in another.
18. Cycle through frozen items. At
least once a week, go through your
freezer and use up items to prevent
overcrowding and overbuying.
19. Manage your pantry. Go through
the shelves and pull out bags or boxes
with just a little bit left, and make plans
to use them up (top muffins with those
stray oats; add the last bit of rice to a
soup). Create a system so you know
where everything is, frequently used
items are most visible, and older items
get used up before newer ones. Invest
in clear containers to store items that
can get stale, such as crackers, or that
can spill, such as dried grains or pasta.

cleaneating.com 37
 omm on
C ISTAKES
M Elevate
your cooking game by avoiding thesemissteps.

28. Not tasting

along the way.
Even if you follow
recipes to the letter,
cooking involves
25. Learning recipes instead of techniques. alchemy. Make sure
Instead of focusing your improvement as a cook on mastering more and you know what’s
more complicated recipes, practice individual cooking techniques, says chef what at every stage
Barbara Rich, lead culinary instructor at the Institute of Culinary Education.
She recommends watching cooking technique videos, then practicing. by tasting as you go.
Dip a clean utensil in
26. Only seasoning at the end. the food each time
“Season as you go. Don’t wait until the end, because it just doesn’t stick,” (turn it around and use
Moulton says. Ironically, by not seasoning as you go, you’re likely to use more
the handle, too – but

COOOKING DEMO, POT AND SPOON BY NADIA_BORMOTOVA/GETTYIMAGES.COM

salt at the end, she adds. Add salt to the water when cooking grains or legumes,
and season whenever you add different items to a skillet or saucepan. never, ever double-dip).

27. Cranking the heat 29. not patting

at the wrong time. things dry
If a little of something is good, that doesn’t
mean a lot is better. If a recipe calls for
before cooking.
Meat, fish, chicken, vegetables
simmering, don’t boil just to make things move
– no matter what you’re cooking,
faster. With soups and stews, for example,
pat it dry before adding it to a hot
boiling instead of simmering can leave you
skillet. Wet ingredients will steam
with very tough meat and mushy vegetables.
instead of sear, and you’ll end
up with soggy food.

38 cleaneating.com r,BaV
ƀžƀſǧƀžƀƀ
 be a better cook | KITCHEN SKILLS

30. Overcrowding the

skillet or baking sheet.
When you pack too much in your pan, “the food will
TOOLS
give off steam, will not brown and will not cook evenly,”
Moulton says. To prevent overcrowding, make sure Always YOU
there’s some space between pieces of food. Cook
your food in batches, or use an extra skillet or sheet
pan to make sure everything has plenty of space.
evenly space
out items! SHOULD
31. Adding
HAVE
garlic too soon. (BUT MIGHT NOT)
Garlic is delicate and can burn easily.
You certainly don’t need every
Make sure you add it toward the
gizmo and gadget to be a
middle or end of cooking. The
successful cook, but here are
exception is when you’re going to
a few that really help.
add a lot of liquid, as with tomato
sauce. Give the garlic a short sauté 33. Not getting the
35. Oven thermometer. “Just like
in the hot pan, then add the liquids. skillet hot enough.
people, every oven is different,”
When the pan isn’t hot says Jocelyn Delk Adams, author
enough, food is more of Grandbaby Cakes. “Some ovens
32. You don’t plan
the whole meal. likely to stick and you won’t heat up faster than others. Having a
get that nice sear on foods thermometer helps a ton with this. It
If you’re cooking more than one dish
can help you to adjust temperature
at a time for a meal, write out a prep like steak or scallops. Before and baking times if necessary.”
list. Instead of finishing one whole you add oil to the preheated
recipe at a time, consolidate any 36. Kitchen scale. Use it to portion
pan, add a small splash of out meat for burgers, to make sure
overlap (i.e., if two recipes call for
garlic, chop it all at once for both) ZDWHUZHW\RXUāQJHUVDQG you put the same amount of batter
and fill in gaps in time for efficiency. ĂLFNWKHPDWWKHVNLOOHWWKH
drops should sizzle, bounce
and disappear quickly. When
you add oil, it should coat
the pan quickly and shimmer.
(Don’t do this with nonstick
SDQVLWÚOOGHWHULRUDWHWKH
nonstick coating. Warm your
nonstick for a few seconds,
add the fat, let it warm for
NOTEBOOK AND PAN BY NADIA_BORMOTOVA/GETTYIMAGES.COM
a few seconds, then proceed.
Don’t use your nonstick for
in each muffin cup. This tool can
make cooking more consistent,
a key component to success.
37. Instant-read thermometer.
Take the guesswork out of cooking
steaks, burgers, chicken and other
proteins to the right temperature.
38. Fine-meshed sieve. This low-
tech item can play many roles. Rinse
rice or other grains in it, use it to
strain sauces or custards or sift dry
ingredients with it.
39. Fish spatula. This is longer
than a regular spatula, thin, flexible
KLJKKHDWFRRNLQJ and slotted, designed to slip under
delicate fish fillets. But it works
beautifully for anything that needs
34. Moving the food too much. flipping, like burgers and fritters. You
Sure, it looks cool when chefs on TV flip the food around a lot, but doing it too can even use it to remove delicate
much “will cause the pan to cool down, the food to steam and prevent the food cookies off a baking sheet.
from properly browning,” Moulton says. The exception? “Wok cooking, where the
pan is extremely hot and the food needs to move frequently so it doesn’t burn.”

cleaneating.com 39
 THINGS
TO KNOW
about
knives
This is arguably the
most important tool
in your arsenal,
so make sure you
know how to make
the most of yours. We’ve got chef-led demos to help you get your
kitchen skills on point, step-by-step. Scan the
code with your phone to jump over to our site.

40. “Invest in a high-quality chef’s
knife,” says Meredith Abbott, manager
of culinary content for Sur La Table. “Go
into a store and hold one. It should feel
comfortable in your grip. It will be your
universal workhorse and, with proper
care, will last you many years.”
41. Resist the lure of sets. Instead,
buy knives individually. “You might
like different brands for different
knives, and you can easily add to your
collection as your cooking repertoire
changes and grows,” Abbott says.
42. Hold your chef’s knife properly.
“Grasp the blade firmly between the
pad of your thumb and the knuckle
of your index finger just in front of the
bolster, curling your remaining fingers
around the bottom of the handle,”
43. Your other hand matters, too.
Make sure to keep the fingers of your
guide hand gently curled, allowing you
to protect your fingers while holding
the food you’re cutting in place.
44. Keep it simple. The knives you
really need are a chef’s knife, a
serrated knife for slicing, and a
paring knife for smaller jobs. You
can buy others if you want to and
if your space and budget allow, but
they aren’t essential.
45. Keep them sharp. “A sharp
knife is a safe knife,” Abbott says.
“Use a sharpening stone at home, or
regularly take your knives in to get
professionally sharpened.” Check your
local department stores, hardware
stores and kitchen supply stores to
Moulton says. “This helps to maintain
the edge. And if you run your knife
several times down the steel every day,
it will stay sharp much longer.”
47. Clean your knives carefully and
by hand. “Never leave a knife in your
sink,” Abbott says. “One, it’s dangerous.
Two, the sharp edge and tip can be
damaged if dishes accidentally get
stacked on it. Wash knives by hand
and air dry.”
48. Store them smartly. “Never leave
your knives loose in a drawer,” Abbott
says. “A loose knife in a drawer is
dangerous and the bumping around
can dull or chip your blade. Use a
padded drawer insert, magnetic wall
strip or plastic blade protectors.”
49. Sharpen your skills. “If you’re
HAND MODEL SOPHIE SABET

Abbott says. “Resist the temptation
to extend your index finger along the
spine of your knife, which makes the
knife harder to control and fatigues
your hand.”
see if they sharpen knives.
46. Hone between sharpenings.
“After you sharpen your knife, you need
to hone it on a steel, which is a long,
thin rod made of high-carbon steel,”
going to take one cooking class, take
a knife skills class,” Moulton says.
“I think that’s one reason that people
get intimidated by cooking, because of
having to chop, dice and slice things.”

40 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ

CHECK MARK BY VECTORIOS2016/GETTYIMAGES.COM, CARROT BY ARNAPHOTO/GETTYIMAGES.COM, TOMATO BY HEIN NOUWENS, STRAWBERRY BY BROWNDOGSTUDIOS/GETTYIMAGES.COM, STEAK BY ARNAPHOTO/GETTYIMAGES.COM, WALKING DOG BY NADIA_BORMOTOVA/GETTYIMAGES.COM
Meal Plan and Shop Smarter
Save time and money and eliminate stress with these expert tips.
50. Make a meal
plan…or don’t.
Some people
thrive on knowing exactly
CONTAINER BY JANIS ABOLINS/GETTYIMAGES.COM, SOUP BY HOFRED/GETTYIMAGES.COM, CALENDAR BY WEKTORYGRAFIKA/GETTYIMAGES.COM, CHICKEN BY REDKOALADESIGN/GETTYIMAGES.COM, PEPPER BY VECTOR/GETTYIMAGES.COM,
what they’re going to
make every day; others
do better planning
components to mix and
match. Figure out what
works for you rather
than trying to shoehorn
yourself into someone
else’s idea of organization.
51. Do some
weekend prep.
“Planning and
preparation are the key to
making home cooking less
overwhelming,” Hull says.
“Spending just two hours
on food prep for the week
is a game changer. Chop
your veggies and store in
the fridge, prepare your
grains, make a simple
batch of soup that’s ready
to go for busy evenings.”
52. Factor in
your life. When
making your
plans, refer to your
calendar. On the nights
you’re juggling a late
meeting, plan to make
something quick and easy.
On days when you have
more time, make extra
protein or prep the next
night’s salad dressing.
53. Plan ahead
for leftovers.
If you map out
the recipes you’re going
to make for the week,
include plans for leftovers.
For example, if roasting
a whole chicken, plan for
quesadillas for lunch the
next day to use up the
meat. Use the carcass for
soup a day or two later,
or freeze it.
54. Mix things
up. After you’ve
made your plan,
look it over and double-
check that there’s plenty
of variety. Include an
array of vegetables and
proteins, and make sure
you have some hot vs.
cold, some spicy vs.
mild, and some soft
vs. crisp. Even within
meals, having a variety
of colors, textures and
ţˉ°ŔēįijˉŕóąąˉÓąÓŔ°ĻÓˉŗēŀįˉ
cooking, Moulton says.
55. Shop with
a list… but stray
sometimes. Go
into the supermarket
with a well-thought-out
shopping list to save time
and to keep waste at bay.
But if you see something
unexpected, don’t be
afraid to swap. If you
be a better cook | KITCHEN SKILLS
were planning for green
beans but the asparagus
looks delicious, go with it.
You’ll feel more inspired.
56. Join a CSA.
With a share
in Community
Supported Agriculture,
you support local farms
and get fresh produce.
Plus, because you aren’t
always choosing what
you get, you’ll stretch
yourself as a cook. Along
with looking up recipes
for kohlrabi, rhubarb and
other less-common items,
you also can ask the CSA
workers for ideas.
57. Be the first
one at the
farmers’ market.
Chefs are often at the
è°įċÓįijˀˉċ°įĂÓĻˉŢˉįijĻˉ
thing. The pros know
ĻïÓŗˀąąˉŢˉČÏˉĻïÓˉÈÓijĻˉ
selection early, as well
as less-common treats
like unusual heirloom
tomatoes and squashes,
small-batch honey and
duck eggs.
58. Shop
seasonally.
Though it may
be tempting to enjoy
fresh berries in February
or pears in July, buying
produces that’s in season
is a shortcut to better
cooking. The food is more
likely to be fresh, and
because it was picked
closer to ripeness, it’s
ŀijŀ°ąąŗˉċēįÓˉţˉ°Ŕēįèŀąʘˉ
59. Befriend
your butcher
and fishmonger.
Whether you go to
a butcher shop or
Ţˉijïˉċ°įĂÓĻˉēįˉŗēŀˉ
buy everything at the
supermarket, most likely
the people selling those
items are knowledgeable.
Ask them what cuts or
types they recommend,
and get their cooking
tips and advice.
cleaneating.com 41
KITCHEN SKILLS | be a better cook

Ways
to Avoid
Waste
Part of being a good
cook is being efficient
with your ingredients.
60. Save your bacon fat. Pour it
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61. Use vegetable scraps:
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62. Use vegetable scraps:
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63. Befriend your freezer.
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SDQFDNHVQXWVVHHGVDQGOHIWRYHU
FDQQHGFKLSRWOHV

Continued on page 44

42 cleaneating.com r,BaV
ƀžƀſǧƀžƀƀ
Life, activated
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KITCHEN SKILLS | be a better cook
64. Master a catch-all frittata.
“Frittatas are a great way to use
up leftovers,” says Sweeney. “Roast
any leftover vegetables, add any
bits of cheese or fresh herbs that
are looking a bit sad. Everything
comes together in the frittata, and
it makes a quick breakfast.”
65. Prep produce when you get it
home. “Wash leafy herbs and store
airtight in dry paper towels, trim
and wash your celery, fennel and
other sturdy vegetables and store
in reusable silicone bags, and wash
and dry your lettuces to store,”
Bench says. “These steps will make
reaching for those ingredients mid-
recipe much more pleasant.”
66. Toss salad smartly. If you make
a salad that might be too much
for one meal, dress only as much
DV\RXÚOOāQLVKDQGOHDYHWKHUHVW
undressed. This way, leftover salad
will still be usable the next day.
67. Create a FIFO system.
Professional kitchens practice
),)2×āUVWLQāUVWRXW×WRPDNH
sure food gets used up before it
goes bad. When you put away
your groceries, place the new item
behind or below the old one.
68. Recycle bread and crackers.
Save your bread heels, and use
going-stale bread to make croutons
or bread crumbs. Give broken
crackers and cracker crumbs new
OLIHE\XVLQJWKHPWREUHDGāVKRU
chicken, or as a binder in meatballs.
69. Shake up nut butter dregs.
Make a luscious salad dressing
by adding oil, vinegar, salt and
pepper to a jar of almost-used-
up nut butter. Shake well and toss
with greens.
44 cleaneating.com
Be a
Better
Baker
It’s an art and a
science – improve on
both with these tips.
70. Use quality
bakeware. “Good
bakeware is just as
important as the recipe,”
Adams says. “Cheaper
alternatives usually are
uneven in thickness,
layered in unsafe
coatings or cause baked
goods to stick.”
71. Ditch the bags. “It’s
not efficient to measure
out of a bag,” Bench
says. “Choose storage
containers that hold at
least one bag of your
dry ingredients. You
won’t be fighting the
torn edges of bags
or trying to fit a large
measuring cup into a
small opening.”
72. Choose the right
eggs. Medium eggs
might not look all that
different from large,
but the 1⁄4- to 1⁄2-ounce
difference per egg can
add up in baking and
yield a different result.
Stick to what the recipe
says (most call for large).
73. Measure accurately.
Use liquid measuring
cups for liquids and dry
measuring cups for dry
ingredients. Trying to
measure liquids in dry
cup measures and vice
versa is less accurate.
74. Bring ingredients
to room temperature.
recipe, you can start to
make slight variations.”
“I understand the
77. Keep track. “Place
tendency to rush due
all the ingredients on
to hectic schedules, but
the right side of the
working with cold butter,
bowl,” Manning says.
cream cheese and other
“As you add them to the
ingredients can create
bowl, put the ingredient
less-than-desirable
container to the left of
results,” Adams says.
the bowl to keep track
75. Streamline of what’s been added.”
warming eggs. “If a
78. Don’t overdo it.
recipe requires room-
Overmixing batter will
temperature eggs, put
give you tough cakes,
them in a bowl of warm
muffins and other baked
water for 10 minutes,”
goods. Mix just enough
says Ivy Manning, author
to incorporate the wet
of the Better from
and dry ingredients.
Scratch cookbook.
79. Mind the oven
76. Stick to the formula.
door. “Baking
“I recommend following
relies on consistent
baking recipes exactly
environments,” says
as they are written using
Adams. “Opening the
the exact ingredients
door causes the heat
and ratios listed,
trapped inside the oven
especially for newer
to escape.” This can
bakers,” Adams says.
cause items to stop
“Even a slight change
rising or even collapse.
can alter texture or
“When you believe your
baking time – or give
baked good to be done,
you an entirely different
quickly perform the
result. Once you get
toothpick test or remove
comfortable with a
it completely.”
Continued on page 46
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Refers to Scopes 1 & 2 emissions offsets.

COMMON
MISTAKES
WITH MEAT
Avoid these pitfalls and get ready for the
juiciest steaks and burgers of your life.
80. Cooking cold meat. Before
searing your steak in a skillet,
roasting in an oven or putting it on
the grill, bring it to room temperature.
Getting that chill of the fridge off
the meat first will yield more tender,
evenly cooked meat.
81. Being shy with salt. “Not
seasoning enough is a huge
problem,” Peisker says. “Using
the wrong spices or salt is also
troublesome. You don’t want to
season your meat with iodized table
salt. It’s going to be too salty, no
Perfect
Pairings
for Fresh
Herbs
Whip up
dishes on
the fly and
improvise
based on
what you
83. Not letting it rest. Along with
finishing its cooking, meat needs to
have with
rest to allow the juices to redistribute
after it’s been cooked. Loosely tent
this cheat
with foil and let it stand on a cutting
board for at least five to seven
sheet.
minutes for smaller cuts, 10 to 20
minutes for roasts or whole birds.
84. Cutting with the grain. The
“grain” refers to the direction of the
muscle fibers. Though it’s sometimes
tempting to cut along those fibers,
cutting against them breaks them up,
85. CILANTRO:
giving you more tender slices. Keep

HAND MODEL SOPHIE SABET, BARBECUE BY NADIA_BORMOTOVA/GETTYIMAGES.COM

Pairs well with Mexican
matter what you do. It’s best to use in mind that the grain sometimes
and Southeast Asian
a bigger grain, like a kosher salt, or switches directions on different
fare; with cucumber,
a thick-grain sea salt – but not too cuts. If so, cut the meat into
citrus, yogurt or sour
thick, which is like a finishing salt.” sections and cut each cream; use it to top
82. Not factoring in carryover against the grain. curries, over taco
cooking. Meat will continue to cook bowls, in guacamole
after it’s off the heat as it rests; be or for a unique twist
sure to factor that in when taking on pesto
the temperature. “If you’re grilling
a steak, you want to pull it a few
degrees before what temperature
you actually want to hit,” Peisker
says. “With a roast or a braise, you
want to pull it five or seven degrees
before it hits the right temperature.”

46 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ

86. PARSLEY: A great addition in
salads and stirred into dips (think
tahini); use with lemon, tomatoes,
green onions, garlic, butter,
capers or bulgur
be a better cook | KITCHEN SKILLS
87. DILL: Stir into creamy salads like
tuna or macaroni; use with potatoes,
cucumbers, corn, tomatoes, carrots,
fennel, summer squash, rice and fish

88. ROSEMARY:
Use with meat
and poultry,
root vegetables,
beans, olive oil,
lemon, breads,
buttery baked
goods such as
shortbread or
pound cake

89. CHIVES:
Perfect for
creamy
dressings,
potatoes, root
vegetables,
yogurt/sour
cream, butter

90. SAGE:
Perfect with
roasted
vegetables,
winter
squash,
potatoes,
butter,
cheese;
91. BASIL::In Italian cooking; meat,
with tomatoes, in salads poultry and
and frittatas; try it in green sausage
smoothies or paired with
fruit such as strawberries
and mango

92. THYME: French and Middle Eastern dishes,

with basil, sage and other herbs; with lemon,
poultry, meat and fish; on flatbreads
cleaneating.com 47

Have
More Fun
Cooking
What if we told you that you could
turn meal prep into an enjoyable,
therapeutic (dare we say relaxing?)
process instead of a dreaded chore.
Who wouldn’t want that?
48 cleaneating.com
93. Cook with your kids. You may need to
streamline food prep on busy weeknights, but when
you have a little more time, invite your kids to join
in the cooking process. Littles can help measure
and mix, older ones can chop and sauté. But if that
sounds like anything but fun, keep reading...
94. Be honest with yourself. If what you really need
while cooking is solitude, give yourself that. Don’t
worry about living up to anyone else’s idea of what
cooking “should” be like. Kick everyone out of the
kitchen, play some music and enjoy your alone time.
95. Take some risks. “The biggest thing is to always
push yourself out of the comfort zone, and just try,”
Peisker says. If you let yourself do that, and worry
less about making everything Insta-worthy or even
having the occasional flop, you’ll gain confidence
and develop a sense of culinary adventure.
96. Embrace traditions. If you have a cultural
dish for a particular holiday, lean into it. Sure,
technique matters, but cooking is just as much
about emotional nourishment.
97. Make the most of where you live. If you’re on
a coast and fresh fish abounds, take advantage
of it. Or perhaps your city is known for a dish, like
Cincinnati chili or crab cakes in Baltimore. Use those
local dishes and hyper-local foods as inspiration.
98. Kill cooking ruts. On nights when you just
can’t muster the energy to cook, set out prosciutto,
cheese, chopped vegetables, fruit and nuts and let
everyone make their own plate.
99. Don’t get boxed in (aside from baking, where
precision is key). Think of recipes as guides, and
feel free to deviate, says Jim Dixon, founder of
the Wellspent Market in Portland, Oregon. Swap
proteins, spices, herbs or vegetables, make it
spicier or milder or change up the proportions.
100. Set the stage. “Fall in love with your kitchen
and love spending time there,” Hull says. “Set the
tone by buying yourself a sassy apron. Organize
your space in a way that feels most comfortable to
you. Turn on the music, pour yourself a glass of
wine and revel in your time spent in the kitchen.”
We've curated 15 Spotify playlists for any
mood or meal. Scan the code with your
phone to add rhythm to your cooking,
from prep work to cleanup.
MODEL SOPHIE SABET
©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
be a better cook | KITCHEN SKILLS

cleaneating.com 49
50
cleaneating.com
̨̪̪̩
©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
FOOD STYLING BY CLAIRE STUBBS, PROP STYLING BY LAURA BRANSON, HAND MODEL PAIGE ROBERTSON

This hard-working organ operates
behind the scenes to keep you healthy
without asking much in return. Learn
how a little TLC can ensure your liver
loves you back for the long term.
BY JESSIE SHAFER, RD, RECIPES BY BETH LIPTON
PHOTOGRAPHY BY ROB FIOCCA
love your liver | RECIPES
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ĬïēĻēˉ°ĬĬˉēČˉŗēŀįˉijċ°įĻĬïēČÓʙˉ
Čēįˉ°įÓˉĻïÓŗˉóČijóÏÓˉŗēŀįˉįóĻ°ˉŕ°ĻÓįˉ
ĬóĻÉïÓįˉēįˉąēÉ°ĻÓÏˉ°ĻˉŗēŀįˉÉóĻŗˀijˉ
ŕ°ijĻÓˉĻįÓ°ĻċÓČĻˉÉÓČĻÓįʘˉ[ēʙˉĻïÓˉ
ïóéïÓijĻʵĻÓÉïʙˉï°įÏÓijĻʵŕēįĂóČéˉ
ŢˉąĻÓįóČéˉijŗijĻÓċˉēČˉĻïÓˉĬą°ČÓĻˉóijˉ
°ÉĻŀ°ąąŗˉóČijóÏÓˉēèˉŗēŀˉʷˉ°ČÏˉŗēŀˉ
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ï°įċèŀąˉĻēŖóČijˉèįēċˉŗēŀįˉÓČĻóįÓˉ
ÈēÏŗʘˉ
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$ŔÓįŗĻïóČéˉŗēŀˉÉēČijŀċÓˉʷˉèēēÏʙˉ
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Ĭ°ijijˉĻïįēŀéïˉĻïÓˉąóŔÓįʙˉ°ˉèēēĻÈ°ąąʵijóŞÓˉ
ēįé°Čˉ°ČÏˉĻïÓˉ9į°ČÏˉÓČĻį°ąˉĻ°ĻóēČˉ
ēèˉÏóéÓijĻóēČʘˉ
ÉĻóČéˉąóĂÓˉ°Čˉ°ÏŔ°ČÉÓÏˉ
ijŕóĻÉïÈē°įÏʙˉŗēŀįˉąóŔÓįˉÏÓĻÓįċóČÓijˉ
ŕïÓĻïÓįˉĻēˉċÓĻ°ÈēąóŞÓˉČŀĻįóÓČĻijˉ
ēČˉĻïÓˉijĬēĻʙˉijĻēįÓˉĻïÓċˉ°ČÏˉįÓąÓ°ijÓˉ
ĻïÓċˉóČĻēˉĻïÓˉÈąēēÏˉą°ĻÓįˉ°ijˉČÓÓÏÓÏʙˉ
ēįˉĬēąóĻÓąŗˉŀijïÓįˉĻēŖóČijˉēŀĻˉĻïįēŀéïˉ
ŀįóČÓˉēįˉijĻēēąijʘˉ
óČÉÓˉŗēŀįˉąóŔÓįˉŕóąąˉÏēˉ°ąąˉóĻˉÉ°Čˉ
ēČˉóĻijˉēŕČˉĻēˉĂÓÓĬˉŗēŀˉïÓ°ąĻïŗʙˉ
ŕÓąąˉČēŀįóijïÓÏˉ°ČÏˉÏÓĻēŖóŢˉÓÏʙˉóĻˀijˉ
Ó°ijŗˉĻēˉĻ°ĂÓˉĻïóijˉóċĬēįĻ°ČĻˉēįé°Čˉ
èēįˉéį°ČĻÓÏʘˉŀĻˉĻïÓˉąóŔÓįˉÉ°ČˉŕÓ°įˉ
ÏēŕČˉēŔÓįˉĻóċÓˉóèˉĻïÓˉijŗijĻÓċˉóijˉ
°ÈŀijÓÏʘˉïįēČóÉˉēŔÓįÉēČijŀċĬĻóēČˉ
ēèˉ°ąÉēïēąʙˉ°ˉĬēēįˉÏóÓĻˉ°ČÏˉ°ČˉóČţˉŀŖˉ
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ijĻį°óČˉēČˉĻïÓˉąóŔÓįʘˉaŔÓįˉĻóċÓʙˉĻïÓijÓˉ
°ÉĻóēČijˉÉ°ČˉÉ°ŀijÓˉĻïÓˉĻóijijŀÓˉēèˉĻïÓˉ
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cleaneating.com 51
 The liver can become
infected by viruses or parasites
resulting in serious conditions
like hepatitis A, B or C. An
autoimmune condition where
the immune system attacks the
liver can result in conditions like
autoimmune hepatitis or primary
biliary cholangitis. And, though
rare, abnormal inherited genes can
result in genetic liver complications,
such as Wilson’s disease or
hemochromatosis.
But the most common liver
condition by far is fatty liver disease,
of which there are two types. Firstly,
alcoholic liver disease is a result
of overconsumption of alcohol.
Secondly, nonalcoholic fatty
liver disease occurs in people who
aren’t heavy drinkers but get a
buildup of fatty deposits in the cells
of their liver. Nonalcoholic fatty liver
disease (NAFLD) is the most common
chronic liver disease among people
in developed countries. In fact, one
in three adults and one in 10 children
in the United States have it.
While the exact cause of NAFLD
is unknown, nearly all people who
acquire it have one or more of the
following risk factors:
• Obesity with a high
amount of abdominal fat
• High blood pressure, high
cholesterol or diabetes
• Postmenopausal women
• Of Hispanic or Asian descent
• Obstructive sleep apnea
• Metabolic syndrome
52 cleaneating.com
What to eat to
reverse nonalcoholic
fatty liver disease
The good news is, making changes to
your diet can be extremely successful
in slowing or reversing the progression
of liver damage. Here are the top ways
to show your liver some love for all the
work it does for you.
Plant-based foods
An eating plan that focuses on high-
fiber plant-based foods (such as
vegan, vegetarian or flexitarian) can
be beneficial. This includes eating
vegetables, fruits, beans, nuts, healthy
oils and whole grains. Also incorporate
dark green vegetables like broccoli,
kale, spinach and Brussels sprouts.
These foods can help block the buildup
of fat in the liver and improve weight
loss. Walnuts have been connected to
improved liver function and weight loss,
as have sunflower seeds, avocados,
oats, beans, garlic and olive oil.
Healthy fats
Though it may sound counterintuitive,
eating some fat is helpful and
necessary for people with fatty liver
disease. Since your body doesn’t
process fat as efficiently as someone
without NAFLD, it’s important to replace
unhealthful fats (highly processed oils
and trans fats) with healthful, whole-
food sources. Focus on getting fat from
olive or coconut oil, nuts and seeds,
avocados, fatty fish and grass-fed beef.
Pescatarian or Mediterranean
Following a mostly plant-based diet
that incorporates fish and seafood plus
healthy fats (such as the pescatarian
or Mediterranean diet) has been
shown to be beneficial for people
with NAFLD. This includes vegetables,
fruits, nuts, healthy oils such as olive,
combined with fatty fish that is rich
in omega-3s, such as salmon, tuna,
trout, sardines, herring, oysters and
mackerel. This eating style can reduce
liver inflammation and decrease fatty
buildup in the liver.
Green tea and coffee
Caffeine and antioxidant compounds
in coffee and green tea have been
connected to decreased fat absorption
and lowered levels of abnormal liver
enzymes. Additionally, some studies
have shown that people with NAFLD
who also drink coffee or green tea
have less liver damage than those
who don’t.
Foods to reduce when
you have nonalcoholic
fatty liver disease
Simple carbohydrates
Research shows that the type of
carbohydrate matters more than the
amount of carbohydrate for people with
NAFLD. Diets rich in processed grains
and added sugars are associated with
insulin resistance and increased fatty
deposits on the liver. Avoid high-
glycemic grains, such as white bread,
white pasta, white rice and rice-based
gluten-free products. Remove sources
of high-fructose syrups, such as soda,
some yogurts and salad dressings.
And cut back on breakfast cereals,
baked goods, candy, packaged snacks,
condiments, sauces and beverages.
Trans fats
Just like carbs, the types of fats
consumed is a more important
factor for people with NAFLD than
the amount of fat eaten. Trans fatty
acids are strongly associated with
liver inflammation plus higher plasma
triglycerides and cholesterol. Replace
any sources of trans fat with a healthier
type of fat, such as those listed above.
Artificial trans fats have been banned
by the FDA. However, foods with less
than one-half gram trans fat per serving
can list zero trans fat on the label.
While this amount is small, it can add
up quickly. Avoid packaged baked
goods, some margarines and vegetable
shortenings, fried fast food, nondairy
creamers and refrigerated doughs and
biscuits. If a product contains “partially
hydrogenated oil,” that’s a good
indication it has trans fats.
Continued on page 54
WINTER 2021/2022
love your liver | RECIPES

cleaneating.com 53
RECIPES | love your liver
Alcohol
Quitting alcohol is an important
treatment for people with alcoholic
fatty liver disease, and the same is
true for people with NAFLD. If you do
consume some alcohol, removing it
completely is a good idea since your
liver health is compromised.
Supplements that can
help with nonalcoholic
fatty liver disease
Several vitamins, herbs and other
supplements have been connected
to improvements in NAFLD. However,
toxicity risk is higher for people with
compromised liver conditions. Always
consult a qualified health-care provider
before starting a new supplement.
Vitamin E
Supplementation with the antioxidant
vitamin E has been studied most in
relation to NAFLD, with positive results
at counteracting the oxidative stress
of liver disease progression. In multiple
studies, improvements were shown
with a high-dose treatment of 800
to 1,000 IU of vitamin E. Be sure to
discuss taking high doses with your
doctor. (It can increase risk of stroke
in some patients with liver disease.)
Vitamin D
Researchers are still studying the effect
of vitamin D supplements in people
with NAFLD, but deficiency has been
established as a risk factor in NAFLD
and is a factor in the severity of liver
disease. Several experimental studies
point towards a direct role of vitamin
D in reversing liver inflammation.
Taking a vitamin D supplement could
improve outcomes for people with
NAFLD. This also applies to those with
type 2 diabetes, insulin resistance and
cardiovascular disease, which often
present and exacerbate together.
54 cleaneating.com
Omega-3s
Recent studies testing the effects
of omega-3 fatty acids in NAFLD
are showing promise and suggest
that EPA and DHA may be useful in
the treatment of NAFLD.
Synbiotics
Both human and animal studies
have connected the alteration of
gut microbiota to the development
of NAFLD, and beneficial effects have
been shown with taking synbiotics
(both prebiotics and probiotics) to
improve obesity-related NAFLD.
Synbiotics can also be helpful since
antibiotics are often given to patients
with NAFLD to treat inflammation
(which can cause side effects and
potential “good” bacterial resistance).
Herbs
Several herbal supplements have
displayed a strong antioxidant effect
in people with NAFLD, including milk
thistle, turmeric, ginger and ginseng.
Depending on the herb, concentrated
amounts could be harmful for people
with liver disease or react with other
medications. Always discuss type and
dosage with your doctor.
Have nonalcoholic
fatty liver disease?
Do this first.
Weight loss is the most common
recommendation for people with fatty
liver disease, and studies have shown
that sustained weight loss of 5% or
more of your body weight decreases
steatosis (fatty deposit buildup in the
liver). In a normal weight range? Eat
and drink fewer simple-carbohydrate
foods while eating more plant-based,
high-fiber foods.
What else to know
about nonalcoholic
fatty liver disease
To treat NAFLD, combine the
above recommended changes to
your diet with the following in mind.
Medication
There are currently no approved
drugs to treat NAFLD, but
prescribing antibiotics, vitamin E
and/or medications commonly used to
treat type 2 diabetes, high cholesterol
and high triglycerides is a frequent
strategy of health-care providers.
Get moving
It is well established that
being active can favorably modify
lipids in the body and enhance
insulin sensitivity, which is important
for people with NAFLD. Combined
exercise (aerobic exercise plus
resistance training) five days per
week has been shown to be more
effective than aerobic exercise alone.
This fitness strategy decreases
inflammation and cardiovascular risk
factors in overweight or obese patients.
Early detection
NAFLD is a progressive disease, and
the earlier it is treated with lifestyle
changes, the less liver damage will
be done. People with NAFLD typically
do not have symptoms. If you have
any of the risk factors mentioned on
page 52, ask your doctor to test your
liver enzyme levels. If abnormal levels
are present, your doctor may order
further scans of the liver. In some
cases, symptoms could include pain
in the upper right abdomen, nausea or
loss of appetite, yellowing in the whites
of the eyes, weakness or extreme
exhaustion and mental confusion.
Changes can work
The good news about NAFLD is that
lifestyle changes – especially positive
changes in diet and movement – can
preserve liver health for a long time.
And if NAFLD is detected early enough,
you may even be able to reverse any
liver damage.
Continued on page 56
WINTER 2021/2022
We focus on what
matters to us, so you
can focus on what
matters to you.
At MegaFood, we’re focused on crafting
quality supplements to support the pursuit
of what matters to you in every moment,
big or small.

MegaFood.com
 Mediterranean Baked Salmon & Vegetables
Q GF

SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.

8ēąąēŕóČéˉ°ˉĬą°ČĻʵÈ°ijÓÏˉÏóÓĻʙˉijŀÉïˉ°ijˉĻïÓˉZÓÏóĻÓįį°ČÓ°ČˉÏóÓĻʙˉ
Ļï°ĻˉóČÉēįĬēį°ĻÓijˉŢijïˉ°ČÏˉïÓ°ąĻïŗˉè°Ļijˉï°ijˉÈÓÓČˉijïēŕČˉĻēˉÈÓˉÈÓČÓŢÉó°ąˉ
èēįˉĬÓēĬąÓˉŕóĻïˉè°ĻĻŗˉąóŔÓįʘˉ$°ĻóČéˉ°ˉÏóÓĻˉįóÉïˉóČˉŔÓééóÓijˉĬąŀijˉČŀĻijʙˉēóąijʙˉ
°ČÏˉŢijïˉïóéïˉóČˉēċÓé°ʵɿijˉʯijŀÉïˉ°ijˉij°ąċēČʙˉĻŀČ°ʙˉĻįēŀĻʙˉij°įÏóČÓijʙˉïÓįįóČéʙˉ
ēŗijĻÓįijˉ°ČÏˉċ°ÉĂÓįÓąʰˉÉ°ČˉįÓÏŀÉÓˉąóŔÓįˉóČţ°ċċ°ĻóēČˉ°ČÏˉÏÓÉįÓ°ijÓˉ
è°ĻĻŗˉÈŀóąÏŀĬʘˉ‰ēˉÓČijŀįÓˉÓŔÓČąŗˉÉēēĂÓÏˉij°ąċēČʙˉįÓċÓċÈÓįˉĻēˉÈįóČéˉ
óĻˉĻēˉįēēċˉĻÓċĬÓį°ĻŀįÓˉèēįˉ°ÈēŀĻˉɾɼˉċóČŀĻÓijˉÈÓèēįÓˉįē°ijĻóČéʘˉ

2 cups cherry tomatoes, halved 1. zįÓïÓ°ĻˉēŔÓČˉĻēˉʀɼɼť8ʘˉ

(quartered, if large)
1 red bell pepper, chopped
1 small red onion, finely chopped
¼ cup chopped pitted
Kalamata olives
¼ cup crumbled feta
3 cloves garlic, minced
1 tsp dried oregano
3 tbsp extra-virgin olive oil,
divided
½ tsp sea salt, divided
¼ tsp ground black pepper
4 4- to 6-oz wild salmon
fillets, skin removed,
patted dry
2 tbsp chopped fresh flat-leaf
parsley, optional
2. CČˉ°ˉʅˉŖˉɽɿʵóČÉïˉÈ°ĂóČéˉÏóijïʙˉ
ÉēċÈóČÓˉĻēċ°ĻēÓijʙˉÈÓąąˉĬÓĬĬÓįʙˉ
ēČóēČʙˉēąóŔÓijʙˉèÓĻ°ʙˉé°įąóÉˉ°ČÏˉ
ēįÓé°Čēʘˉ įóŞŞąÓˉŕóĻïˉēČÓʵï°ąèˉēèˉ
ēóąʛˉijÓ°ijēČˉŕóĻïˉēČÓʵï°ąèˉēèˉij°ąĻˉ MARINE MOJO:
°ČÏˉ°ąąˉĻïÓˉĬÓĬĬÓįʘˉĻóįˉĻēˉÉēċÈóČÓʙˉ While we know that
ĻïÓČˉijĬįÓ°ÏˉóČˉ°ČˉÓŔÓČˉą°ŗÓįʘˉ}ē°ijĻˉ omega-3s found in fish like
ŀČĻóąˉŔÓéÓĻ°ÈąÓijˉÈÓéóČˉĻēˉéÓĻˉĻÓČÏÓįʙˉ salmon can help support
ɽʁˉĻēˉɽʄˉċóČŀĻÓijʙˉijĻóįįóČéˉēČÉÓʘ a healthy liver, these
3. ZÓ°ČŕïóąÓʙˉįŀÈˉij°ąċēČˉŕóĻïˉ superfats may even
be helpful in the treatment
įÓċ°óČóČéˉēČÓʵï°ąèˉēèˉēóąʛˉijÓ°ijēČˉ
ŕóĻïˉįÓċ°óČóČéˉēČÓʵï°ąèˉēèˉij°ąĻʘˉ of liver disease such as
ĻóįˉŔÓéÓĻ°ÈąÓijʙˉijĬįÓ°ÏˉēŀĻˉóČˉ°Čˉ nonalcoholic fatty liver
ÓŔÓČˉą°ŗÓįˉóČˉÏóijïˉ°ČÏˉĻēĬˉŕóĻïˉ disease (NAFLD). That’s
ij°ąċēČʘˉ}ē°ijĻˉŀČĻóąˉij°ąċēČˉóijˉ a powerful reason to put
this dish on the menu!
ÉēēĂÓÏˉĻēˉÏÓijóįÓÏˉÏēČÓČÓijijˉ
°ČÏˉŔÓéÓĻ°ÈąÓijˉ°įÓˉŔÓįŗˉĻÓČÏÓįʙˉ
ɽɼˉĻēˉɽʁˉċóČŀĻÓijˉċēįÓʘ
4. zą°ÉÓˉij°ąċēČˉŢąąÓĻijˉēČˉĬą°ĻÓijʘˉ
ĬēēČˉŔÓéÓĻ°ÈąÓˉċóŖĻŀįÓˉēŔÓįˉĻēĬˉ
°ČÏˉijĬįóČĂąÓˉŕóĻïˉĬ°įijąÓŗˉʯóèˉŀijóČéʰʘˉ
PER SERVING (¼ of recipe): Calories: 380,
Total Fat: 23 g, Sat. Fat: 5 g, Monounsaturated
Fat: 13 g, Polyunsaturated Fat: 4 g, Carbs: 8 g,
Fiber: 2 g, Sugars: 4 g, Protein: 33 g,
Sodium: 517 mg, Cholesterol: 72 mg

56 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
love your liver | RECIPES

cleaneating.com 57
 Piled-High Roasted Garlic & Greens Soup P F GF

SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 45 MINUTES.

ÓįŔÓˉĻïóijˉijēŀĬˉĻēˉąēŔÓˉŗēŀįˉąóŔÓįʝˉ}ēēĻˉŔÓéÓĻ°ÈąÓijʙˉijŀÉïˉ°ijˉĬ°įijČóĬijʙˉÉēČĻ°óČˉÈÓĻ°óČÓʙˉ°ˉČ°Ļŀį°ąˉÉēċĬēŀČÏˉ
ŕóĻïˉĬįēĻÓÉĻóŔÓˉĬįēĬÓįĻóÓijˉèēįˉąóŔÓįˉÉÓąąijˉ°ČÏˉÈóąÓˉÏŀÉĻijʘˉ¢ÓéÓĻ°ÈąÓijˉóČˉĻïÓˉ°ąąóŀċˉè°ċóąŗʙˉóČÉąŀÏóČéˉ
ēČóēČijˉ°ČÏˉé°įąóÉʙˉ°įÓˉïóéïˉóČˉóČèą°ċċ°ĻóēČʵąēŕÓįóČéˉ°ČĻóēŖóÏ°ČĻijˉ°ijˉŕÓąąˉ°ijˉ°ˉijŀąèŀįˉÉēċĬēŀČÏˉ
Ļï°ĻˉijŀĬĬēįĻijˉąóŔÓįˉÏÓĻēŖóèóÉ°ĻóēČʘˉ
ČÏˉąÓ°èŗˉijĬóČ°ÉïˉïÓąĬijˉįóÏˉĻïÓˉąóŔÓįˉēèˉè°ĻˉÏÓĬēijóĻijʘ

1 head garlic 1. zįÓïÓ°ĻˉēŔÓČˉĻēˉʀɼɼť8ʘˉ}ÓċēŔÓˉ 3.
ÏÏˉijĬóČ°ÉïˉĻēˉij°ŀÉÓĬ°ČʙˉijĻóįįóČéˉ

2 tsp extra-virgin olive
oil, divided
1 small onion, chopped
2 ribs celery, chopped
6 oz parsnips, chopped
(about 2 cups)
½ tsp sea salt + additional
to taste
3 cups chicken or
vegetable broth
1 5-oz container baby spinach,
tough stems removed
½ cup fresh parsley leaves
1 tbsp fresh lemon juice
Pinch ground cayenne pepper
¼ tsp ground black pepper
8 oz shredded rotisserie
chicken, optional
Optional garnishes:
hard-boiled eggs, cooked
pancetta, celery leaves,
radishes, parsnip chips,
chile oil
ċēijĻˉēèˉąēēijÓˉĬ°ĬÓįŗˉijĂóČˉèįēċˉ
é°įąóÉˉïÓ°ÏʘˉąóÉÓˉ°ÈēŀĻˉʖˉóČÉïˉ
ēèèˉĻēĬʙˉÓČēŀéïˉĻēˉÓŖĬēijÓˉţÓijïˉēèˉ
ÉąēŔÓijʘˉ įóŞŞąÓˉĻēĬˉŕóĻïˉēČÓʵï°ąèˉēèˉ
ēóąʘˉ£į°Ĭˉé°įąóÉˉóČˉèēóąʙˉĬą°ÉÓˉēČˉ°Čˉ
ēŔÓČˉį°ÉĂˉóČˉÉÓČĻÓįˉēèˉēŔÓČˉ°ČÏˉÈ°ĂÓˉ
ŀČĻóąˉŔÓįŗˉèį°éį°ČĻˉ°ČÏˉÉąēŔÓij
°įÓˉŔÓįŗˉĻÓČÏÓįˉ°ČÏˉĻŀįČóČéˉéēąÏÓČʙ
ʀɼˉĻēˉʀʁˉċóČŀĻÓijʘ
2. ZÓ°ČŕïóąÓʙˉóČˉ°ˉą°įéÓˉij°ŀÉÓĬ°Č
ēČˉċÓÏóŀċʙˉïÓ°ĻˉįÓċ°óČóČéˉï°ąè
ēèˉēóąʘˉ
ÏÏˉēČóēČˉ°ČÏˉÉÓąÓįŗˉ°ČÏˉ
ÉēēĂʙˉijĻóįįóČéˉēÉÉ°ijóēČ°ąąŗʙˉŀČĻóą
ŔÓéÓĻ°ÈąÓijˉ°įÓˉŔÓįŗˉĻÓČÏÓįʙˉʂˉĻēˉ
ʄˉċóČŀĻÓijʘˉ
ÏÏˉĬ°įijČóĬijʙˉijÓ°ijēČˉ
ŔÓéÓĻ°ÈąÓijˉŕóĻïˉij°ąĻˉ°ČÏˉÉēēĂʙˉ
ijĻóįįóČéʙˉŀČĻóąˉÈÓéóČČóČéˉĻēˉijēèĻÓČʙˉ
ɿˉĻēˉʀˉċóČŀĻÓijˉąēČéÓįʘˉzēŀįˉóČˉÈįēĻïʙˉ
ÈįóČéˉĻēˉ°ˉÈēóąʙˉĻïÓČˉįÓÏŀÉÓˉïÓ°Ļˉ
°ČÏˉijóċċÓįˉŀČĻóąˉĬ°įijČóĬijˉ°įÓˉ
ŔÓįŗˉĻÓČÏÓįʙˉ°ÈēŀĻˉɾɼˉċóČŀĻÓijʘ
óČˉ°ˉï°ČÏèŀąˉ°Ļˉ°ˉĻóċÓʘˉĻóįˉóČˉĬ°įijąÓŗʘˉ
óċċÓįˉŀČĻóąˉéįÓÓČijˉï°ŔÓˉŕóąĻÓÏʙˉ
°ÈēŀĻˉʁˉċóČŀĻÓijʙˉijĻóįįóČéˉēČÉÓˉ
ēįˉĻŕóÉÓʘˉĻóįˉóČˉąÓċēČˉÿŀóÉÓˉ°ČÏˉ
É°ŗÓČČÓʘˉ‰į°ČijèÓįˉĻēˉ°ČˉŀĬįóéïĻˉ
ÈąÓČÏÓįʘˉĮŀÓÓŞÓˉįē°ijĻÓÏˉé°įąóÉˉ
ţÓijïˉèįēċˉïÓ°ÏˉóČĻēˉÈąÓČÏÓįʘˉąÓČÏˉ
ŀČĻóąˉijċēēĻïʘˉʯ}ÓċēŔÓˉĻïÓˉÉÓČĻÓįˉ
É°ĬˉēèˉĻïÓˉąóÏˉ°ČÏˉÉēŔÓįˉēĬÓČóČéˉ
ŕóĻïˉ°ˉÉąÓ°ČˉĂóĻÉïÓČˉĻēŕÓąˉŕïóąÓˉ
ÈąÓČÏóČéˉĻēˉąÓĻˉijĻÓ°ċˉÓijÉ°ĬÓʘʰˉ
Ó°ijēČˉŕóĻïˉ°ÏÏóĻóēČ°ąˉij°ąĻʙˉĻēˉ
Ļ°ijĻÓʙˉ°ČÏˉĬÓĬĬÓįʘ
4. T°ÏąÓˉijēŀĬˉóČĻēˉÈēŕąijʘˉzóąÓˉ
įēĻóijijÓįóÓˉÉïóÉĂÓČˉēŔÓįˉĻēĬˉʯóèˉŀijóČéʰˉ
°ąēČéˉŕóĻïˉēĻïÓįˉÏÓijóįÓÏˉĻēĬĬóČéijʘˉ
PER SERVING (¼ of recipe): Calories: 114,
Total Fat: 4 g, Sat. Fat: 1 g, Monounsaturated
Fat: 2 g, Polyunsaturated Fat: 0.5 g, Carbs: 16 g,
Fiber: 4 g, Sugars: 4 g, Protein: 6 g,
Sodium: 348 mg, Cholesterol: 0 mg

58 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
love your liver | RECIPES

cleaneating.com 59
 Eggplant Grain
“Bowls” F V
SERVES 4.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 55 MINUTES.
‰ïóijˉĬēŕÓįˉÉēċÈóČ°ĻóēČˉēèˉÉįÓ°ċŗˉ
ÉïóÉĂĬÓ°ijʙˉČŀĻĻŗˉĮŀóČē°ʙˉČŀĻįóÓČĻʵ
ÏÓČijÓˉŔÓééóÓijˉ°ČÏˉèą°ŔēįèŀąˉïÓįÈijˉ
ċ°ĂÓijˉèēįˉ°ˉÏÓąóÉóēŀijˉŔÓéÓĻ°įó°Čˉ
ċÓ°ąˉĻï°Ļˉóijˉ°ąijēˉ°ČˉÓŖÉÓąąÓČĻˉijēŀįÉÓˉ
ēèˉóċĬēįĻ°ČĻˉèóÈÓįʘˉ‰ïóijˉĂÓŗˉČŀĻįóÓČĻˉ
èēįˉąóŔÓįˉïÓ°ąĻïˉï°ijˉÈÓÓČˉ°ijijēÉó°ĻÓÏˉ
ŕóĻïˉąēŕÓįˉ°ÉÉŀċŀą°ĻóēČˉēèˉè°Ļˉ°ČÏˉ
ijŀé°įˉijĻēįÓÏˉóČˉĻïÓˉąóŔÓįˉ°ČÏˉÈÓĻĻÓįˉ
ÈąēēÏˉéąŀÉēijÓˉċ°Č°éÓċÓČĻʘˉ9°įČóijïˉ
ŕóĻïˉ°ÏÏóĻóēČ°ąˉĬ°įijąÓŗˉ°ČÏˉÈ°ijóąˉ
èēįˉ°ÏÏÓÏˉÉēąēįʘ
2 large eggplants
3 tbsp extra-virgin olive oil,
divided
½ tsp sea salt, divided
¼ tsp ground black pepper
1 small onion, diced
4 cloves garlic, minced
2 tbsp unsalted tomato paste
½ tsp ground cumin
1 tsp dried oregano
¼ cup water
⅓ cup chopped drained
oil-packed sun-dried
tomatoes
1 15-oz can chickpeas,
drained and rinsed
1½ cups cooked quinoa
¼ cup chopped fresh
flat-leaf parsley
1 tbsp chopped fresh basil
⅛ –¼ tsp red pepper
flakes, optional
2 oz soft goat cheese,
crumbled
pomegranate seeds,
for garnish, optional
60 cleaneating.com
GF
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ijĂóČijˉóČijóÏÓˉ°ČÏˉēŀĻˉŕóĻïˉēČÓʵï°ąèˉēèˉ
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ij°ąĻˉ°ČÏˉ°ąąˉēèˉĬÓĬĬÓįʘˉzą°ÉÓˉēČˉĻïÓˉ
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ŀČĻóąˉÿŀijĻˉĻÓČÏÓįʙˉ°ÈēŀĻˉɾɼˉċóČŀĻÓijʘ
2. 8óČÓąŗˉÉïēĬˉÓééĬą°ČĻˉţÓijïˉ°ČÏˉijÓĻˉ
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ïÓ°ĻˉįÓċ°óČóČéˉēČÓʵï°ąèˉēèˉēóąʘˉ

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ĻÓČÏÓįʙˉ°ÈēŀĻˉʁˉċóČŀĻÓijʘˉ
ÏÏˉé°įąóÉʙˉ
ij°ŀĻÔˉŀČĻóąˉèį°éį°ČĻʙˉ°ÈēŀĻˉɽˉċóČŀĻÓʘˉ

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°ÈēŀĻˉɽˉċóČŀĻÓʘˉ
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ēČÓʵï°ąèˉēèˉij°ąĻʘˉzēŀįˉóČˉŕ°ĻÓįˉ°ČÏˉ
ÉēēĂʙˉijÉį°ĬóČéˉŀĬˉ°ČŗˉÈįēŕČÓÏˉ
ÈóĻijˉóČˉijĂóąąÓĻʘˉ°ŀĻÔˉŀČĻóąˉŕ°ĻÓįˉï°ijˉ
ÓŔ°Ĭēį°ĻÓÏˉ°ČÏˉŔÓéÓĻ°ÈąÓijˉ°įÓˉŔÓįŗˉ
ĻÓČÏÓįʙˉʁˉĻēˉʂˉċóČŀĻÓijʘˉ}ÓċēŔÓˉèįēċˉ
ïÓ°ĻʛˉijĻóįˉóČˉijŀČʵÏįóÓÏˉĻēċ°ĻēÓijʙˉ
ÉïóÉĂĬÓ°ijʙˉĮŀóČē°ʙˉĬ°įijąÓŗˉ°ČÏˉÈ°ijóąʘˉ
ĻóįˉóČˉĬÓĬĬÓįˉţ°ĂÓijˉʯóèˉŀijóČéʰʘ
3. óŔóÏÓˉĮŀóČē°ˉċóŖĻŀįÓˉ°ċēČéˉ
ÓééĬą°ČĻˉijĂóČijʘˉ óŔóÏÓˉéē°ĻˉÉïÓÓijÓˉ
°ċēČéˉĻēĬijʘˉ°ĂÓˉŀČĻóąˉŕ°įċÓÏˉ
Ļïįēŀéïˉ°ČÏˉÉïÓÓijÓˉï°ijˉijēèĻÓČÓÏʙˉ
ɽɼˉĻēˉɽʁˉċóČŀĻÓijˉąēČéÓįʘˉʯįēóąˉ
èēįˉ°ˉċóČŀĻÓˉĻēˉąóéïĻąŗˉÈįēŕČˉĻïÓˉ
ÉïÓÓijÓʙˉóèˉŗēŀˉąóĂÓʘʰˉ9°įČóijïˉŕóĻïˉ
ĬēċÓéį°Č°ĻÓˉijÓÓÏijˉ°ČÏˉ°ÏÏóĻóēČ°ąˉ
ïÓįÈijʙˉóèˉÏÓijóįÓÏʘˉ
PER SERVING (¼ of recipe): Calories: 434,
Total Fat: 19 g, Sat. Fat: 4 g, Monounsaturated
Fat: 10 g, Polyunsaturated Fat: 3 g, Carbs: 57 g,
Fiber: 17 g, Sugars: 16 g, Protein: 15 g,
Sodium: 490 mg, Cholesterol: 7 mg
©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
love your liver | RECIPES

cleaneating.com 61
RECIPES | love your liver

Grain-Free Matcha-Lemon Marble Bread F GF

SERVES 8. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 1 HOUR.

Z°ÏÓˉŕóĻïēŀĻˉ°ČŗˉĬįēÉÓijijÓÏˉéį°óČijˉ°ČÏˉąēŕˉóČˉ°ÏÏÓÏˉijŀé°įʙˉĻïóijˉéį°óČʵèįÓÓˉĮŀóÉĂˉÈįÓ°Ïˉóijˉ°ˉijċ°įĻˉŕ°ŗˉĻēˉÓČÿēŗˉ°ˉijŕÓÓĻˉ
ĻįÓ°ĻˉŕóĻïēŀĻˉĬŀĻĻóČéˉijĻį°óČˉēČˉĻïÓˉąóŔÓįʘˉ óÓĻijˉĻï°ĻˉÉēČĻ°óČˉ°ˉąēĻˉēèˉïóéïʵéąŗÉÓċóÉˉéį°óČijˉʯijŀÉïˉ°ijˉĬįēÉÓijijÓÏˉŕïóĻÓˉèąēŀįʰˉ
°ČÏˉijŀé°įijˉʯijŀÉïˉ°ijˉïóéïʵèįŀÉĻēijÓˉijŗįŀĬijʰˉ°įÓˉ°ijijēÉó°ĻÓÏˉŕóĻïˉïóéïˉįóijĂˉēèˉÈēĻïˉè°ĻĻŗˉąóŔÓįˉÏóijÓ°ijÓˉ°ČÏˉĻŗĬÓˉɾˉÏó°ÈÓĻÓijʘ

BREAD 1. zįÓïÓ°ĻˉēŔÓČˉĻēˉɿʁɼť8ʘˉTóČÓˉ 4. °ĂÓˉŀČĻóąˉéēąÏÓČˉ°ČÏˉ°ˉĻēēĻïĬóÉĂˉ

2 cups blanched almond flour °ˉʅˉŖˉʁʵóČÉïˉąē°èˉĬ°ČˉŕóĻïˉ
¼ cup arrowroot Ĭ°įÉïċÓČĻˉĬ°ĬÓįʘ
2. zįÓĬ°įÓˉÈįÓ°ÏʚˉCČˉ°ˉą°įéÓˉÈēŕąʙˉ
2 tbsp collagen peptides
ŕïóijĂˉĻēéÓĻïÓįˉ°ąċēČÏˉţēŀįʙˉ
½ tsp each baking powder
°įįēŕįēēĻʙˉÉēąą°éÓČʙˉÈ°ĂóČéˉĬēŕÏÓįʙˉ
and baking soda
È°ĂóČéˉijēÏ°ˉ°ČÏˉij°ąĻʘˉCČˉ°ˉċÓÏóŀċˉ
¼ tsp sea salt
ÈēŕąʙˉŕïóijĂˉĻēéÓĻïÓįˉÓééijʙˉéïÓÓʙˉ
3 large eggs, room temperature ïēČÓŗʙˉąÓċēČˉŞÓijĻˉ°ČÏˉÿŀóÉÓˉ°ČÏˉ
¼ cup ghee, melted Ŕ°Čóąą°ˉŀČĻóąˉŕÓąąˉÉēċÈóČÓÏʘˉzēŀįˉÓééˉ
(or avocado oil) ċóŖĻŀįÓˉóČĻēˉţēŀįˉċóŖĻŀįÓˉ°ČÏˉèēąÏˉ
¼ cup honey ĻēéÓĻïÓįˉŀČĻóąˉÿŀijĻˉÉēċÈóČÓÏʘ
1 lemon, zested and juiced 3. ‰į°ČijèÓįˉ°ÈēŀĻˉēČÓʵĻïóįÏˉēèˉÈ°ĻĻÓįˉ
Ļēˉ°ˉċÓÏóŀċˉÈēŕąʛˉijĻóįˉċ°ĻÉï°ˉóČĻēˉ
1 tsp pure vanilla extract
È°ĻĻÓįˉóČˉċÓÏóŀċˉÈēŕąˉ°ČÏˉċóŖˉŕÓąąʘˉ
2 tbsp matcha powder
ĬįÓ°Ïˉï°ąèˉēèˉįÓċ°óČóČéˉÈ°ĻĻÓįˉóČˉ
ąē°èˉĬ°Čʘˉ įēĬˉijĬēēČèŀąijˉēèˉċ°ĻÉï°ˉ
GLAZE (OPTIONAL)
È°ĻĻÓįˉēŔÓįˉÈ°ĻĻÓįˉóČˉąē°èˉĬ°Čʘˉ
¼ cup coconut butter
}ÓĬÓ°Ļˉą°ŗÓįijʘˉŽijÓˉ°ˉijï°įĬˉĂČóèÓˉēįˉ°ˉ
1 tbsp honey
ÉïēĬijĻóÉĂˉĻēˉijŕóįąˉÈ°ĻĻÓįijˉĻēéÓĻïÓįˉ
2 tsp fresh lemon juice óČˉ°ˉċ°įÈąÓˉĬ°ĻĻÓįČʘ
Pinch sea salt
5 tsp boiling water, or as needed
óČijÓįĻÓÏˉóČĻēˉĻïÓˉÉÓČĻÓįˉÉēċÓijˉ
ēŀĻˉÉąÓ°ČʙˉʀɼˉĻēˉʀʁˉċóČŀĻÓijˉʯÉēŔÓįˉ
ŕóĻïˉèēóąˉóèˉóĻˉijĻ°įĻijˉĻēˉÈįēŕČˉĻēēˉ
ĮŀóÉĂąŗʰʘˉ‰į°ČijèÓįˉĻēˉ°ˉŕóįÓˉį°ÉĂˉ
ĻēˉÉēēąʘˉ
èĻÓįˉɽɼˉċóČŀĻÓijʙˉįÓċēŔÓˉ
ÈįÓ°ÏˉèįēċˉĬ°Čˉ°ČÏˉĬą°ÉÓˉēČˉį°ÉĂˉ
ĻēˉÉēēąˉÉēċĬąÓĻÓąŗʘ
5. ZÓ°ČŕïóąÓʙˉċ°ĂÓˉéą°ŞÓˉʯóèˉŀijóČéʰʚˉ
CČˉ°ˉÈēŕąʙˉŕïóijĂˉĻēéÓĻïÓįˉÉēÉēČŀĻˉ
ÈŀĻĻÓįʙˉïēČÓŗʙˉąÓċēČˉÿŀóÉÓˉ°ČÏˉij°ąĻʘˉ
£ïóijĂˉóČˉÈēóąóČéˉŕ°ĻÓįʙˉɽˉĻijĬˉ°Ļˉ°ˉ
ĻóċÓʙˉŀČĻóąˉéą°ŞÓˉï°ijˉĻïóČČÓÏˉĻēˉ°ˉ
ijĬįÓ°Ï°ÈąÓˉÉēČijóijĻÓČÉŗʘˉ įóŞŞąÓˉ
ēŔÓįˉÉēēąÓÏˉÈįÓ°ÏˉÈÓèēįÓˉijąóÉóČéˉ
°ČÏˉijÓįŔóČéʘˉĻēįÓˉąÓèĻēŔÓįijˉ
ÉēŔÓįÓÏˉóČˉĻïÓˉèįóÏéÓʘˉ
PER SERVING (¼ of recipe):
Calories: 307, Total Fat: 23 g, Sat.
Fat: 6 g, Monounsaturated
Fat: 12 g, Polyunsaturated
Fat: 4 g, Carbs: 18 g,
Fiber: 3 g, Sugars: 10 g,
Protein: 11 g, Sodium: 206 mg,
Cholesterol: 86 mg

62 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
cleaneating.com 63
RECIPES | love your liver

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Warm Brussels
Sprouts &
Black Rice Salad
with Miso Dressing
SERVES 4.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 50 MINUTES.
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½ cup black rice
(aka forbidden rice)
½ small kabocha squash, seeds
removed, cut into ½-inch
V GF
A cubes (about 2½ cups)
3 tbsp avocado oil, divided
½ tsp sea salt, divided
¼ tsp ground black pepper
2 tbsp each coconut aminos,
rice vinegar and toasted
sesame oil
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64 cleaneating.com
1½ tbsp white miso
1 tbsp mirin
8 oz shiitake mushrooms
stems removed, caps
sliced (about 3 cups)
4 green onions, sliced
(white/ light and dark
green parts divided)
3 cloves garlic, minced
1 tbsp minced fresh ginger
1 lb Brussels sprouts,
trimmed, shredded
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PER SERVING (¼ of recipe): Calories: 364,
Total Fat: 19 g, Sat. Fat: 2 g, Monounsaturated
Fat: 10 g, Polyunsaturated Fat: 5 g, Carbs: 44 g,
Fiber: 8 g, Sugars: 11 g, Protein: 8 g,
Sodium: 693 mg, Cholesterol: 0 mg
WINTER 2021/2022
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Deals on products from amazing brands

66
S
H A
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cleaneating.com
B
A
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RECIPES | eco-friendly eats

T
WITH
L
S
BIG
ECO IMPACT

©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
FOOD STYLING BY MICHAEL ELLIOTT, PROP STYLING BY KRYSTIN LEIGH SMITH, SIDEBAR TEXT BY ERIN MACDONALD, RDN AND TIFFANI BACHUS, RDN

With a few easy tweaks and our
delicious plant-based recipes on hand,
make your diet and lifestyle more
sustainable for a better tomorrow.
BY HEATHER ADAMS, RECIPES BY SOO KIM
PHOTOGRAPHY BY ROBERTO CARUSO
Are you ready to do more for the
environment? You can start right
at home – and we’re here to help!
Eco awareness is spreading more
than ever before, and for good
reason. As more people look for ways
to support the planet and eliminate
wasteful habits, sustainable
practices are becoming the norm.
But getting started can be a bit
overwhelming. Which changes make
the most difference – and which
should you skip? How can you work
towards sustainability every day?
Sustainability doesn’t require you
to totally overhaul your lifestyle.
You can make positive changes with
some simple tweaks to your routine,
and then grow from there. By taking
a closer look at what you’re buying,
using and eating, you can opt for
more eco-friendly swaps.
Here are six ways to hack your
current habits and make them
more sustainable.
1. Choose plants over meat
as often as possible
You already know that opting
for a plant-based diet is the best
choice for the environment. It’s
also incredibly beneficial for your
own health. And the research keeps
growing, making it increasingly
important to choose plants over
meat as often as possible.
Just take a look at UCLA’s data.
Making the switch from animal-
based foods to plants could increase
the global food supply by as much
as 49%, without requiring additional
land or resources. Plant-based foods
slash water consumption, requiring
50% less water than animal-based
foods. And putting plants first
also dramatically cuts down on
greenhouse gas emissions.
On a personal level, reducing the
amount of meat you eat is one of
the best ways to reduce your carbon
footprint. Switching to a plant-based
diet can cut down on emissions by
as much as 70%.
However, you don’t have to go cold
turkey on your current eating habits.
You can cut back on your meat
consumption by adopting meatless
Mondays or even by incorporating
a few days of meat-free meals into
every week (our recipes in this
section are a great place to start!).
Eating smaller servings of meat or
limiting your meat-based meals to
one per day are also great ways to
ease into a more plant-centric diet.
Then, when you’re ready, you can
take your sustainability up a notch
by increasing the frequency of your
plant-based meals.
2. Cut back on cheese
Like meat, animal-based dairy
products are terribly unfriendly
to the environment. Research
shows that dairy products are
actually the second-biggest source
of greenhouse gas emissions.
Dairy cattle emit the same
greenhouse gases as cattle raised
for consumption. Cheese is a
UPCYCLE IT
9 WAYS TO USE
KITCHEN SCRAPS
Did you know that 1.3 billion tons of
food is wasted annually across the
world? According to the Upcycling
Food Association, upcycling is the
practice of transforming by-products,
waste materials and unusable or
unwanted products into value-added
products. When you use food scraps,
not only are you reducing food
waste, but you are also reducing
methane emissions from landfills and
lowering your carbon footprint. Here
are a few creative ways to upcycle to
get you started.
1. Turn beet greens into pesto
or chimichurri.
2. Transform almond pulp (from
homemade almond milk) into
grain-free crackers.
3. Pickle Swiss chard stems and
watermelon rinds to add a bright,
acidic note to your meal.
4. Take the pulp from juicing fruits
and vegetables and turn it into
a fruity granola.
5. Thinly slice broccoli stems and
bake them into chips or slice
them lengthwise into “fries.”
6. Save vegetable skins, stems
and shavings and use to make
a flavorful stock.
7. The liquid from a can of
chickpeas (known as aquafaba)
can transform into a replacement
for egg whites in sweet dishes
such as meringues. (Drain the
liquid, whip it to soft peaks and
then use it as a stand-in for eggs.)
8. Purée wilted herbs and place
into ice cube trays and cover
with either water or extra-virgin
olive oil; freeze and use for a
pop of flavor with eggs or to
boost the flavor of a homemade
sauce or soup.
9. Add citrus peels to a spray bottle
of white vinegar and water for
an effective all-purpose cleaner.
cleaneating.com 67
RECIPES | eco-friendly eats
particularly bad offender when it
comes to emissions. Because cheese
requires a whole lot of milk, it’s one
of the worst dairy products for the
environment – it actually creates
more greenhouse gas emissions
than some meats.
Eliminating cheese from your
diet entirely has the greatest impact,
but you can also make a difference
by using it more sparingly. To add
cheesy flavor to a dish, try dairy-
free cheese products or vegan
cheeses instead of the real deal. You
can also try mixing up your meals
by alternating between dairy and
nondairy cheese products. (In this
section, we show you how to use
nondairy cheese to make a delicious
scalloped potato dish!)
3. Ask for paper instead of plastic
You’re likely already bringing your
reusable bags along with you when
you visit the grocery store. This is
one of the easiest eco-friendly
swaps you can make. However, it
isn’t always feasible – sometimes,
those bags get forgotten at home.
And in some cities or regions, stores
might ban customers’ reusable bags
due to health concerns.
If your reusable bags are out of the
question, you don’t have to resort to
plastic. Those bags make up a large
part of single-use plastic’s significant
contribution to greenhouse gas
emissions. Instead, ask your store
if paper bags are available.
Although they're still a disposable
product that generates waste,
paper bags are much kinder to the
environment than plastic. They can
be reused up to three times – double
the reuse options of plastic – and
nearly 50% are recycled when
consumers are finished with them.
Overall, paper bags have lower
emissions than plastic bags, even
68 cleaneating.com
after they’ve been thrown away.
Many stores will automatically bag
items in plastic even when paper
bags are available. If you don’t ask,
you’ll miss out on a simple, more
sustainable swap.
4. Opt for individual-sized
products instead of buying in bulk
Buying bulk is typically assumed
to be more eco-friendly than buying
individually packaged items. After
all, when you buy items in bulk,
you’re getting a larger quantity
packaged in one big container.
Unfortunately, many bulk items
actually increase the amount of
packaging you’re purchasing. If
you’ve ever picked up a giant pack
of paper towels or opened a bulk
box of macaroni and cheese from a
warehouse store, you’ve likely found
that each individual item inside is
also wrapped in packaging. That
leads to more cardboard boxes and
plastic wrap than you’d get if you
purchased each item individually.
Additionally, buying in bulk
can increase the amount of food
waste you’re creating. According
to research, those who buy food
in bulk at warehouse stores throw
out significantly more food than
those who buy groceries in smaller
quantities. In an effort to save
money, bulk shoppers tend to buy
more – and then wind up throwing
away what they can’t use.
To prevent these two different
types of waste and create a more
sustainable habit, try buying items
in smaller quantities instead of in
bulk. Purchase large quantities only
if you know you’re going to use
the food and if the packaging is
streamlined or reusable.
5. Choose sustainable seafood
Seafood might not immediately
come to mind when you think
about nonsustainable eating
habits. But overfishing is a serious
problem today – about 94% of fish
stocks are overfished or maximally
sustainably fished. Additionally,
a number of seafood is farmed or
fished without any consideration
of habitat damage, pollution or
using wild fish as feed.
So, when you’re choosing your
seafood, it’s important to seek
out varieties that are sustainable.
This means you’ll want to purchase
wild or farmed seafood that’s
harvested in eco-friendly ways,
with little impact on ocean
ecosystems, other wildlife
and the environment
in general. The
Monterey Bay
©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
 Nondairy yogurt
is the base of a
fragrant, herby
sauce over this
falafel-style pizza
p. 78

cleaneating.com 69
RECIPES | eco-friendly eats

Aquarium’s Seafood Watch program

(seafoodwatch.org) offers a list of
the best – and the worst – kinds
of seafood you can eat. Some of
the most sustainable varieties
include arctic char, bass, clams,
cod and halibut. Just make sure
you’re opting for farmed fish in
most cases or avoiding any of the
nonsustainable catch options,
which are likely to be more widely
available at stores.

6. Use your smartphone to

find sustainable products
Locating and choosing sustainable
products is getting even easier
thanks to your smartphone. If you
aren’t sure if the items you’re buying
are actually sustainable or eco-
friendly, you can turn to an app.
While plenty of foods and
products are labeled as “green”
or sustainable, it’s difficult to
determine what actually lives up
to that promise. However, with
smartphone apps like Giki, you
can scan a product’s barcode and
immediately learn whether or not
it’s ethical, sustainable or healthy.
Giki helps you assess the real
impact of what you’re buying,
allowing you to make informed
decisions while you shop.
And Giki is just one of these
kinds of smartphone apps. There’s
a Seafood Watch app available for
download so you can carry the
Seafood Watch best and worst
list with you as you shop for fish.
Others, like Think Dirty, help you
find clean, eco-friendly beauty
products so you can extend your
green habits beyond the kitchen.
With your smartphone in hand,
you’ll be able to shop with more
insight into what’s actually good
for you and the environment.

70 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
 Optional toppings: tortilla
chips, sliced jalapeños,
avocado slices, pickled
onions, cilantro, lime wedges

Put these
eco principles
into practice with
our collection COVER RECIPE
of plant-based
recipes. Comfort Vegan White Bean Chili F Q V GF
A

SERVES 6. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 25 MINUTES.

Miso is the secret ingredient that adds a subtle umami flavor to this plant-
based chili. This is a great dish to use up any leftover ingredients you might
have on hand as a topping. We suggest a few options above, but you can also
top with any chopped veg you have on hand or stir in leftover grains.

1 tbsp extra-virgin olive oil 1. In a large saucepan on medium,

1 white onion, diced
2 ribs celery, diced
2 poblano peppers, diced
2 cloves garlic, minced
2½ tsp chipotle chile pepper
1½ tsp dried oregano
1 tsp ground cumin
½ tsp sea salt
2 15-oz BPA-free cans unsalted
cannellini beans, with
juices
heat oil. Add onion and sauté for
5 minutes, until softened. Add
celery, peppers and garlic and sauté
for 3 minutes. Add chile powder,
oregano, cumin and salt. Cook for
30 seconds, unil fragrant.
2. Stir in undrained beans, broth and
miso. Bring to a simmer, reduce to
low and simmer for 12 minutes. Stir
in corn and cook for 2 minutes,
until heated through. Serve with
preferred toppings.

1 15-oz BPA-free unsalted navy PER SERVING (1⁄6 of recipe): Calories: 268,
Total Fat: 18 g, Sat. Fat: 2.5 g, Monounsaturated
beans, with juices Fat: 4 g, Polyunsaturated Fat: 0.5 g, Carbs: 46 g,
3 cups reduced-sodium Fiber: 12 g, Sugars: 7 g, Protein: 13 g,
vegetable broth Sodium: 692 mg, Cholesterol: 0 mg

2 tbsp white miso paste

1½ cups fresh or frozen and
thawed corn kernels

cleaneating.com 71
72 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ

“Cheesy”
Scalloped Potatoes
F V GF
SERVES 6.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 1 HOUR, 15 MINUTES.
Nutritional yeast and nondairy
Parmesan combine for a cheese-like
flavor without any dairy at all. Here,
we use a mandoline for the potatoes
and onions to get extra-thin slices,
but you can also use a sharp chef’s
knife. We keep the skins on the
potatoes for added fiber and to
avoid waste.
3 tbsp extra-virgin olive oil,
divided
1 yellow onion, cut into
1⁄8-inch-thick slices
3 large cloves garlic, minced
½ tsp each sea salt and ground
black pepper, divided
2 lb yellow-fleshed potatoes,
scrubbed, cut into 1⁄8-inch-
thick slices (about 3)
5 sprigs thyme, leaves picked
¾ tsp smoked paprika
1½ cups reduced-sodium
vegetable broth, divided
2 tbsp arrowroot flour
1⁄3 cup grated nondairy
Parmesan
3 tbsp nutritional yeast
1 tbsp chopped chives or thyme
leaves, for garnish
1. Preheat oven to 400°F.
Place a 1.5-qt casserole dish
on a baking sheet.
eco-friendly eats | RECIPES
6. Cover with foil and bake for
30 minutes. Remove foil and
continue to cook until potatoes are
2. In a large nonstick skillet on
tender when pierced with a paring
medium, heat one-third of oil.
knife and top is browned, about
Add onion and cook, stirring for
25 minutes.
3 minutes; stir in garlic, pinch each
7. Broil for 1 to 2 minutes for a crispy
salt and pepper and cook until
fragrant, about 1 minute. top, if desired. Let cool for 10 to 15
minutes then sprinkle with chives
3. Push onion mixture to side of
or thyme before serving.
skillet and add remaining oil.
Scatter potatoes and sprinkle PER SERVING (1⁄6 of recipe): Calories: 223,
Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated
remaining salt, pepper, thyme and Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 36 g,
paprika and cook, stirring until Fiber: 4 g, Sugars: 3 g, Protein: 6 g,
potatoes are slightly softened, Sodium: 358 mg, Cholesterol: 0 mg
7 to 9 minutes. Stir in one-half
of broth, scraping up bits from
bottom of pan.
4. In a small bowl, whisk remaining
one-half of broth and arrowroot
to create a slurry; drizzle over
potatoes and bring to a boil.
ēēĂʙˉţˉóĬĬóČéˉĬēĻ°ĻēˉċóŖĻŀįÓʙˉ
for 1 to 2 minutes, until sauce
is thickened.
5. In a small bowl, combine
Parmesan and nutritional
yeast. Arrange one-third of
the potato mixture with liquid
in the casserole dish and
sprinkle with one-third of the
Parmesan mixture; repeat with
remaining potato mixture with
liquid and Parmesan mixture.
SKIN IN THE GAME:
This potato-based recipe calls for spuds with the skin on.
The nutrients in potatoes are found predominantly in the
skin, such as potassium (needed for synthesizing protein and
metabolizing carbs) and vitamin C (best known for improving
immune defense, among a long list of other benefits).
cleaneating.com 73
 Chef’s Tip:
To prepare lemongrass,
trim the top and bottom
of the stalk, leaving the
bottom 4 inches. Peel
away the tough layers and
use the heel of the chef’s
knife to bruise and open
the layers. Finely chop.

74 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ

Loaded Thai-Style
Lettuce Cups
Q GF
V A
SERVES 6.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 30 MINUTES.
While many Thai recipes use
Ţijïˉij°ŀÉÓʙˉïÓįÓˉŕÓˉÉįÓ°ĻÓÏˉ°ˉ
tamari-based sauce that relies
on plant-based ingredients such
as lemongrass and vegetarian oyster
sauce for a new take on the original.
8įÓijïˉïÓįÈijˉ°ÏÏˉĬąÓČĻŗˉēèˉţ°Ŕēįˉ
to these handheld wraps.
SAUCE
2 tbsp vegetarian oyster sauce
2 tbsp rice vinegar
1½ tbsp reduced-sodium tamari
2 tsp coconut sugar
1 tsp safflower oil
1 stalk lemongrass, trimmed
and finely chopped
(see tip, at left)
¼ tsp each sea salt and
ground black pepper
FILLING
1 16-oz pkg organic extra-firm
tofu, drained and halved
lengthwise
2 tbsp safflower oil, divided
1⁄2 small red onion,
finely chopped
1½ cups Thai basil leaves
3 cloves garlic, minced
1 red Thai chile, finely
chopped (TIP: For less
heat, remove the seeds.)
7 oz baby oyster mushrooms,
chopped
Pinch each sea salt and
ground black pepper
eco-friendly
gluten-free
eats | RECIPES
SERVING
2 small heads Bibb lettuce
1 cup each Thai basil and
cilantro leaves
1⁄4 cup fresh mint sprigs
½ small red onion, thinly sliced
3 limes, quartered
sriracha or finishing sauce
of choice (TRY: Primal
Kitchen Special Sauce
with Avocado Oil)
1. Prepare sauce: In a small bowl,
stir together all sauce ingredients
until sugar is dissolved. Set aside.
2. zįÓĬ°įÓˉŢąąóČéʚˉzįÓijijˉĻēèŀˉijąóÉÓijˉ
well with clean kitchen towels.
Crumble into a bowl.
3. In an extra-large nonstick skillet
on medium-high, heat one-half of
oil. Add onion, basil, garlic, chile and
cook until slightly softened, 2 to
3 minutes. Add mushrooms and
pinch each salt and pepper and
cook, stirring, until mushrooms
expel water and it’s reabsorbed,
about 3 minutes. Transfer to a
large plate.
4. Heat remaining oil and add
tofu; cook, stirring, for 2 minutes.
Add reserved sauce and reserved
mushroom mixture and cook until
liquid is absorbed and mixture
becomes browned and crispy,
3 to 5 minutes.
5. Serve tofu mixture in lettuce
layered with basil, cilantro, mint,
onion and lime wedges alongside.
If using, drizzle with sriracha or
ÉïēóÉÓˉēèˉŢČóijïóČéˉij°ŀÉÓʘ
PER SERVING (1⁄6 of recipe): Calories: 185,
Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated
Fat: 2 g, Polyunsaturated Fat: 6 g, Carbs: 16 g,
Fiber: 4 g, Sugars: 5 g, Protein: 11 g,
Sodium: 495 mg, Cholesterol: 0 mg
cleaneating.com 75

The Ultimate
Plant-Based
“Meat”
F Q V GF
A
SERVES 6.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 40 MINUTES.
Plant-based “meats” are popping
up in every grocery store and burger
joint – but most of them contain
unhealthy additives. We’ve taken on
the challenge of creating a better-
for-you meat replacement. Using all
plant-based ingredients, this savory
umami blend uses beans, nuts and
rice for a mixture that can be used
in virtually any context – think
burgers, meatballs or even tacos.
1 15-oz BPA-free can black beans
(or red kidney beans or
lentils), rinsed and drained
1 tbsp extra-virgin olive oil
1 yellow onion, finely
chopped
3 cloves garlic, minced
1 tsp smoked paprika
¼ tsp sea salt
2 tbsp unsalted tomato paste
1 cup unsalted walnuts
½ cup chopped fresh parsley
1½ cups cooked brown rice
or quinoa
½ cup nondairy Parmesan
cheese
¼ cup toasted, unsalted
sunflower seeds
4 tsp coconut aminos
or vegan
Worcestershire
sauce
2 tbsp water
2 tbsp ground flaxseed
76 cleaneating.com
1. Preheat oven to 350°F. Spread
beans on a baking sheet and bake
until beans start splitting and are
slightly crunchy, 18 to 20 minutes.
2. In a large skillet on medium, heat
Burgers: Divide into
6 portions and form into
oil. Add onions and cook, stirring
4-inch patties. Refrigerate
until golden and softened, 4 to 5
for 15 minutes. Heat a
minutes. Add garlic, paprika and salt
nonstick skillet on medium
and cook for 1 minute. Add tomato
without oil. Cook until browned
paste and cook, stirring, until paste
on both sides, about 4 minutes.
changes color and the aroma smells
Meatballs: Form mixture into balls,
sweet, 30 to 40 seconds. Let cool.
using about 2 tbsp each, making
3. To a food processor, add beans,
about 20 meatballs total. Place on
walnuts, onion mixture and parsley;
a large plate and refrigerate for
pulse until walnuts and beans are
15 minutes. Heat a large ovenproof
coarsely crumbled. Add rice, cheese,
skillet on medium without oil.
seeds, coconut aminos, water
Working in 2 batches, add meatballs
°ČÏˉţ°ŖijÓÓÏˉ°ČÏˉĬŀąijÓˉŀČĻóąˉÿŀijĻˉ
and cook, turning all over, until
combined, being careful not to
brown, about 5 minutes. Return all
pulse into a paste. Scrape into a
meatballs to skillet and transfer to
large bowl.
a 350°F oven. Bake until meatballs
4. Select among serving suggestions are cooked inside, about 10 minutes.
below and follow instructions to TÓĻˉÉēēąˉijąóéïĻąŗˉĻēˉŢįċˉŀĬˉÈÓèēįÓˉ
ŢČóijïˉĻïÓˉÏóijïʘˉCèˉċ°ĂóČéˉċÓ°ĻÈ°ąąijˉ adding to a tomato sauce (if desired).
or burger patties, make and form
PER SERVING (1⁄6 of recipe): Calories: 316,
up to 2 days ahead; cover and
Total Fat: 18 g, Sat. Fat: 2.5 g, Monounsaturated
refrigerate until use. Fat: 4 g, Polyunsaturated Fat: 11 g, Carbs: 31 g,
Fiber: 8 g, Sugars: 3 g, Protein: 10 g,
Ground beef substitute for tacos: Sodium: 269 mg, Cholesterol: 0 mg
Cook mixture in a large skillet on
medium with 1 to 2 tsp oil, stirring
until browned and slightly crispy,
about 5 minutes. Add to tortillas
along with desired toppings.
©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
 eco-friendly eats | RECIPES

BLOOD SUGAR BALANCER:

Among the most popular forms of plant-based proteins in
the world, black beans are associated with numerous health
benefits. These legumes can help reduce post-meal spikes
in blood sugar. Studies show that, when eaten with rice (like
in this recipe), black beans can help reduce the rise in blood
sugar that normally occurs when eating rice alone.

cleaneating.com 77
RECIPES | eco-friendly eats
Falafel Pizza V 1 cup each fresh parsley
SERVES 6.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 50 MINUTES.*
*PLUS DOUGH RESTING TIME.
We’ve combined two of your favorite
meals in one with this falafel-
inspired pizza. A seasoned chickpea
salad is piled over a homemade naan
bread and then smothered in a fresh,
herby nondairy yogurt sauce. The
bread is quite easy to assemble and
bake, but if you are short on time,
you can use a premade naan.
NAAN
2⁄3 cup warm water
2 tsp organic cane sugar
or honey
11⁄4 tsp instant yeast
2 cups whole-wheat flour
1 tsp each sea salt and
garlic powder
½ tsp baking powder
¼ cup dairy-free yogurt
2 tbsp extra-virgin olive oil +
additional as needed
78 cleaneating.com
SALAD/YOGURT
1 15-oz BPA-free can chickpeas,
drained and rinsed
½ cup finely chopped red onion
2 tbsp red wine vinegar
2 tbsp extra-virgin olive oil
1 clove garlic, minced
¾ tsp ground cumin
½ tsp ground coriander
½ tsp each sea salt and ground
black pepper, divided
3 vine-ripe or heirloom
tomatoes, thinly sliced
2 mini cucumbers, cut
into thin coins
and mint leaves, finely
chopped, divided
¼ cup nondairy yogurt
(TRY: Hälsa Dairy-Free
Scandinavian Style
Oatgurt Plain)
1. Prepare naan: Stir water and
sugar in a measuring glass and
sprinkle in yeast; let stand until
foamy, about 10 minutes.
2. In a large bowl, whisk together
ĂRXUVDOWJDUOLFSRZGHUDQGEDNLQJ
powder. Using a fork, stir in the
yeast mixture, yogurt and oil to form
a ragged dough.
3. 7XUQRXWRQWRDOLJKWO\ĂRXUHG
work surface and gently knead to
IRUPDORRVHEDOODGGLQJĂRXUDV
needed. Mist or brush a large bowl
with additional oil and place dough
inside. Cover with a damp kitchen
towel and place in a warm place
until doubled in size, about
60 minutes.
4. Punch down dough and knead
RQDOLJKWO\ĂRXUHGVXUIDFHWRIRUP
a loose ball; divide into 6 even
portions and form each piece into
a ball. Cover with a damp kitchen
towel and let rest for 10 minutes.
5. Meanwhile, make falafel salad:
Combine chickpeas, onion, vinegar,
oil, garlic, cumin, coriander, and
one-half of salt and pepper, stirring
to combine.
6. 2QDOLJKWO\ĂRXUHGVXUIDFHZLWK
ĂRXUHGKDQGVDQGZRUNLQJZLWK
1 dough piece at a time, begin
shaping and stretching dough to
a ¼-inch-thick, 3 x 5-inch oblong
shape. Brush one side with water.
Heat a large cast iron pan over
medium-high. Place dough, wet side
down, in pan and cook until large
bubbles appear, about 1 minute. Flip
and cook until browned spots form,
about 45 seconds.
7. Transfer to a baking sheet and
brush with oil. Wrap with kitchen
towel; repeat with remaining dough,
stacking naan to keep warm.
8. To serve, place naan on a plate
and top with tomato and cucumbers.
Stir two-thirds of parsley and mint
into chickpea salad and spoon over
tomatoes. Stir remaining herbs into
yogurt with remaining salt in the
salad and dollop on tomatoes.
TIP: Store naan in an airtight
container at room temperature
for 3 days, refrigerate for 1 week
or freeze for 1 month. Reheat in a
microwave for 20 to 30 seconds or
in a 375°F oven for 3 to 5 minutes.
PER SERVING (1⁄6 of recipe): Calories: 342,
Total Fat: 2 g, Sat. Fat: 2 g, Monounsaturated
Fat: 9 g, Polyunsaturated Fat: 2 g, Carbs: 49 g,
Fiber: 10 g, Sugars: 7 g, Protein: 11 g,
Sodium: 639 mg, Cholesterol: 0 mg
WINTER 2021/2022
Take the path
less traveled.
With Gaia GPS you can turn any afternoon
outing into a safe and fun adventure.
Simply pull up the map on your phone, tap
a button to see your location, and then hit
the record button to leave a breadcrumb
trail of your tracks. Download the app to
get started today.

Learn More
 Meal Plan
Express
This is your ultimate busy-week
meal plan with 7 days of nutritious
meals planned out for you
(shopping list included) and every
recipe ready in 30 minutes or less.
BY AJA GYIMAH, RD, PHOTOGRAPHY BY OLIMPIA DAVIES

80 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
meal plan | RECIPES

Beet &
Crispy
Chickpea
Salad
p. 88

cleaneating.com 81
 BREAKFAST

Pesto Egg
Breakfast Sandwich
with Turkey Bacon
& Aged Cheddar
Q

SERVES 1.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 15 MINUTES.

If you haven’t tried cooking your eggs in

pesto yet, you’re missing out. Here, we
serve it in a sammie with two slices of
hearty bacon to keep you full all morning
– plus it’s ready in 15 minutes flat.

2 slices turkey bacon, no

nitrates or nitrites
½ tbsp pesto
1 large egg
1⁄4 tsp paprika
sea salt and ground
black pepper, to taste
1 whole-grain English muffin,
split (or 2 slices whole-grain
bread, toasted)
organic unsalted
butter, as needed
1 slice aged cheddar cheese
¼ cup mixed greens
avocado slices and
sriracha, optional

1. Mist a medium skillet with cooking

spray and heat on medium. Cook bacon
to desired crispness. Transfer to a plate.
2. To skillet, add pesto and heat through.
Add egg and season with paprika, salt
and pepper. Cook to desired doneness,
either over easy or sunny-side up.
3.%XWWHUWRDVWRU(QJOLVKPXIāQ
Sandwich with pesto egg, turkey bacon,
cheese, mixed greens and avocado
and sriracha (if using).
PER SERVING (1 recipe): Calories: 527, Total Fat: 33 g,
Sat. Fat: 6 g, Monounsaturated Fat: 18 g, Polyunsaturated
Fat: 7 g, Carbs: 46 g, Fiber: 11 g, Sugars: 19 g,
Protein: 14 g, Sodium: 723 mg, Cholesterol: 6.5 mg

82 cleaneating.com WINTER 2021/2022

 meal plan | RECIPES

BREAKFAST

Sunrise Tacos
with Cumin Black Beans
Q V

SERVES 2.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 15 MINUTES.

Layered with fragrant beans and

scrambled eggs, these wraps can be
topped with your favorite additions
like avocado, cheese or sriracha.

BLACK BEANS
1 tbsp extra-virgin olive oil
1 yellow onion, chopped
1 15-oz BPA-free can black beans,
drained and rinsed
2 tsp each ground cumin
and paprika
1 tsp garlic powder
1⁄4 tsp each sea salt and ground
black pepper
SERVING
4 large eggs, beaten
sea salt and ground
black pepper, to taste
4 6-inch whole-grain tortillas
Optional: mixed greens,
shredded cheese, sriracha,
sliced avocado, pickled onions

1. Prepare beans: In a medium skillet on

medium, heat oil. Add onion and cook
NOTE: If following our
until softened, about 5 minutes. Add
Meal Plan, prepare bean
beans, cumin, paprika, garlic powder, mixture ahead; cover and
salt and pepper; cook until fragrant refrigerate. Cook eggs and
and beans are heated through. Transfer assemble before serving.
mixture to a bowl.
2. Wipe out skillet and mist with cooking
spray. Add eggs and season with salt and
pepper. Scramble to desired doneness.
3. To tortillas, add beans, eggs and
desired toppings.
PER SERVING (1⁄2 of recipe): Calories: 653, Total
Fat: 21 g, Sat. Fat: 6 g, Monounsaturated Fat: 10 g,
Polyunsaturated Fat: 4 g, Carbs: 84 g, Fiber: 22 g,
Sugars: 8 g, Protein: 33 g, Sodium: 890 mg,
Cholesterol: 372 mg

cleaneating.com 83
RECIPES | meal plan

BREAKFAST

Buttery Oat & Dried

Fruit Granola Bars
F Q V GF

MAKES 20 BARS.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 30 MINUTES.

You might be surprised to learn that making

your own granola bars is actually pretty easy –
quickly toast the oats and coconut in a skillet and
then combine all the ingredients with a sweet, buttery
syrup before pressing into a pan and baking. Make
them on the weekend for an even smoother week.

3 cups rolled oats 2. In a large skillet on

½ cup unsweetened
shredded
coconut
½ cup chopped pitted
dates
½ cup chopped dried
unsweetened
apricots
½ cup dried
cranberries
½ cup raw sunflower
seeds
½ cup raw sesame
seeds
2⁄3 cup organic
unsalted butter
2⁄3 cup coconut sugar
¼ cup raw honey
½ tsp pure vanilla
extract
1. Preheat oven to 400°F
and line a 9 x 13-inch
casserole dish with
parchment paper.
medium, toast oats and
coconut until golden,
stirring, about 4 minutes.
Transfer oats and
coconut to a large bowl.
Stir in dates, apricots and
Éį°ČÈÓįįóÓijʙˉijŀČţēŕÓįˉ
seeds and sesame seeds.
3. In a small saucepan,
melt butter on medium-
low. Add sugar and honey;
bring to a simmer for
2 minutes, stirring
continuously. Add vanilla
to saucepan and stir.
4. Pour butter mixture
into dry ingredients; stir
to coat. Pour granola
óČĻēˉÏóijïˉ°ČÏˉţ°ĻĻÓČˉ NOTE: If following our
with a spoon. Bake for Meal Plan, keep covered
15 minutes, until light in an airtight container.
golden. Let cool then slice This recipe makes more
into 20 bars. bars than you’ll need in
the plan; freeze extras
PER SERVING (2 bars):
Calories: 471, TotalFat: 24 g, for longer storage.
Sat. Fat: 11 g, Monounsaturated
Fat: 7 g, Polyunsaturated
Fat: 4 g, Carbs: 61 g, Fiber: 6 g,
Sugars: 37 g, Protein: 7 g,
Sodium: 15 mg, Cholesterol: 33 mg

84 cleaneating.com ©Ha'ƒ̨̨̪̪̩̪̪̪ͭ
 LUNCH/DINNER

One-Pot White
Wine Pasta
F Q

SERVES 4.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 30 MINUTES.

No need to dirty two pots to make

this vegetable-rich dish. Here, we
cook the pasta right in the skillet
with the sauce for quick cleanup.

3 strips turkey bacon, no

nitrates or nitrites
2 tbsp organic unsalted butter
½ yellow onion, diced
2 cloves garlic, minced
1 tsp each dried thyme,
rosemary and oregano
1½ cups chopped white
mushrooms
1 red bell pepper, chopped
½ cup dry white wine
2 cups baby spinach
2 cups low-sodium
vegetable broth
½ cup whole milk
3⁄4 tsp each sea salt and
ground black pepper
8 oz whole-grain bowtie pasta
½ cup grated Parmesan cheese
1. Mist a large, deep skillet with
cooking spray and heat on medium-
high. Add bacon and cook until
crispy. Chop and set aside. 4. Add pasta and simmer,
2. In same skillet, melt butter. covered, on medium-low for
Add onion and cook until soft and about 15 minutes, or until pasta
translucent, 3 to 4 minutes. Add is cooked. Stir in bacon. Divide
garlic, thyme, rosemary and oregano pasta among bowls and top
and cook 30 seconds, until fragrant. with cheese.
3. Stir in mushrooms and bell PER SERVING (¼ of recipe):
peppers. Add wine and bring to a Calories: 394, Total Fat: 14 g, Sat. Fat: 6 g,
Monounsaturated Fat: 5 g, Polyunsaturated
simmer, using a spoon to scrape up Fat: 2 g, Carbs: 50 g, Fiber: 6.5 g,
any browned bits from pan. Sauté Sugars: 7 g, Protein: 18 g, Sodium: 789 mg,
until vegetables are tender. Stir in Cholesterol: 37 mg
spinach, broth, milk, salt and pepper.
NOTE: If following our Meal Plan, cover and
refrigerate leftovers. Reheat when called for.

cleaneating.com 85
 LUNCH/DINNER
Parmesan Meatballs over Vegetable Ragu
SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 30 MINUTES.
These aren’t your ordinary meatballs – with shredded carrots, herbs and
grated Parmesan cheese, they pack a ton of flavor. We used ground beef,
but you can swap for turkey or chicken.
MEATBALLS
1 lb ground beef (or ground
turkey or chicken)
1 large egg
½ cup finely shredded carrot
2 tbsp grated Parmesan cheese
2 tbsp fresh flat-leaf parsley
1 clove garlic, minced
½ tsp each sea salt and ground
black pepper
86 cleaneating.com
F Q
RAGU
1 tbsp extra-virgin olive oil
1 red onion, thinly sliced
1 each red and yellow pepper,
cut into strips
1 bunch broccolini, cut into
2-inch pieces (halving
any thicker stalks)
1 zucchini, cut into
2-inch sticks
2 cloves garlic, minced
2 tsp Italian seasoning
½ tsp red pepper flakes
sea salt, to taste
2 cups marinara sauce
¼ cup grated Parmesan cheese
GF
1. Preheat oven to 450°F. Line a
baking sheet with parchment paper.
2. Prepare meatballs: In a bowl,
combine all ingredients. Roll into
1-tbsp balls and arrange on sheet,
making about 20 meatballs. Bake
IRUPLQXWHVXQWLOāUP
3. Meanwhile, prepare ragu: In
a large sauté pan on medium-
high, heat oil. Add onion and cook
for 3 minutes. Add bell peppers,
broccolini, zucchini and garlic
and cook for 5 minutes, until soft.
Reduce heat to medium, add Italian
VHDVRQLQJSHSSHUĂDNHVDQGVDOW
and cook 2 minutes more, until veg
is soft and beginning to color.
4. Stir in marinara sauce and
meatballs to vegetable mixture and
heat through, about 5 minutes more.
Top with cheese before serving.
PER SERVING (¼ of recipe): Calories: 434,
Total Fat: 25 g, Sat. Fat: 7.5 g, Monounsaturated
Fat: 13 g, Polyunsaturated Fat: 2 g, Carbs: 24 g,
Fiber: 4 g, Sugars: 10 g, Protein: 29 g,
Sodium: 814 mg, Cholesterol: 123 mg
NOTE: If
following our
Meal Plan,
cover and
refrigerate
leftovers.
Reheat when
called for.
WINTER 2021/2022
 meal plan | RECIPES

LUNCH/DINNER

Spicy Salmon Power Bowl

with Sriracha Mayo
Q GF
A

SERVES 2. HANDS-ON TIME: 20 MINUTES.

TOTAL TIME: 30 MINUTES.

A sesame-ginger marinated salmon is smothered in

a spicy-sweet sriracha sauce in this uber-easy bowl.

MARINADE/SALMON 1. In a medium bowl,

⅓ cup reduced- combine marinade
sodium tamari ingredients and add
¼ cup rice vinegar salmon. Set aside to
marinate for 15 minutes.
2 tbsp pure maple
syrup 2. Meanwhile, prepare
2 tsp sesame oil spicy mayo: To a bowl,
add all ingredients and
2 cloves garlic, minced
stir to combine.
½ tbsp minced ginger
3. Heat a skillet on
2 5-oz fillets salmon medium-high and mist
SPICY MAYO with cooking spray.
Remove salmon from
½ cup avocado oil
marinade, reserving
mayonnaise
marinade. Add salmon
2 tbsp sriracha to skillet, skin side down,
1 tbsp garlic powder for 5 minutes; turn
1 tsp pure maple over, adding in one-half
syrup of marinade (discard
1 tsp sesame oil remaining). Continue to
cook until salmon is just
SERVING RSDTXHDQGĂDNHVHDVLO\
1 tsp sesame oil 3 to 5 minutes more.
1 cup cooked brown 4. Divide rice among
rice bowls. Drizzle with
½ cup steamed sesame oil and top with
edamame salmon, edamame and
Optional: chopped optional toppings. Serve
cucumber, chopped with desired amount
avocado, sesame seeds of spicy mayo.
PER SERVING (1⁄2 of recipe):
Calories: 647, Total Fat: 45 g,
Sat. Fat: 6.5 g, Monounsaturated
Fat: 28 g, Polyunsaturated
Fat: 9 g, Carbs: 24 g, Fiber: 4 g,
Sugars: 6 g, Protein: 36 g, NOTE: If following our Meal Plan,
Sodium: 851 mg, Cholesterol: 111 mg cover and refrigerate leftover
components separately. Reheat and
assemble bowls when called for.

cleaneating.com 87
 MONDAY TUESDAY
BREAKFAST: Pesto-Egg BREAKFAST: Buttery Oat
Breakfast Sandwich with Turkey & Dried Fruit Granola Bars
Bacon & Aged Cheddar (p. 82) (p. 84; save leftovers)
LUNCH/DINNER
LUNCH: Beet & Crispy Chickpea LUNCH: Spicy Salmon
Beet & Crispy Chickpea Salad Salad (p. 88; save leftovers) Power Bowl with Sriracha
Mayo (leftovers, p. 87)
Q V GF DINNER: Spicy Salmon Power
Bowl with Sriracha Mayo (p. 87; DINNER: Beet & Crispy
SERVES 4. HANDS-ON TIME: 15 MINUTES. save leftovers) Chickpea Salad (leftovers,
p. 88)
TOTAL TIME: 30 MINUTES.
NUTRIENTS: Calories: 1,616, Fat: 105 g, NUTRIENTS: Calories: 1,645,
Keep prep to a minimum by using packaged steamed Sat. Fat: 24.5 g, Carbs: 95 g, Fiber: 20 g, Fat: 102 g, Sat. Fat: 24 g, Carbs: 131 g,
Sugars: 29 g, Protein: 74 g, Fiber: 21 g, Sugars: 62 g,
beets rather than fresh – simply slice and toss in.
Sodium: 2,545 mg, Cholesterol: 365 mg Protein: 57 g, Sodium: 1,589 mg,
Cholesterol: 151 mg
CHICKPEAS 1. Prepare chickpeas:
2 15-oz cans chickpeas, Preheat oven to 450°F. WEDNESDAY THURSDAY
drained and Spread chickpeas on a
rinsed parchment-lined baking BREAKFAST: Pesto-Egg Breakfast BREAKFAST: Buttery Oat
Sandwich with Turkey Bacon & & Dried Fruit Granola Bars
2 tbsp extra-virgin sheet. Add oil and spices; Aged Cheddar (p. 82) (leftovers, p. 84)
olive oil toss and spread in a
1 tsp each ground single layer. Roast for LUNCH: Beet & Crispy Chickpea LUNCH: One-Pot White Wine
Salad (leftovers, p. 88) Pasta (leftovers, p. 85)
cumin, paprika 20 minutes, tossing once
or twice, until crisp. DINNER: Parmesan Meatballs
and turmeric DINNER: One-Pot White Wine
over Vegetable Ragu (p. 86;
Pasta (p. 85; save leftovers)
½ tsp each sea salt 2. Meanwhile, prepare save leftovers)
and ground vinaigrette: Add all
NUTRIENTS: Calories: 1,363, Fat: 74 g, NUTRIENTS: Calories: 1,299,
black pepper ingredients to a Sat. Fat: 24 g, Carbs: 121 g, Fiber: 23 g, Fat: 63 g, Sat. Fat: 25 g, Carbs: 135 g,
container and shake well. Sugars: 30 g, Protein: 56 g, Fiber: 17 g, Sugars: 54 g, Protein: 54 g,
VINAIGRETTE Sodium: 2,483 mg, Cholesterol: 291 mg Sodium: 1,618 mg, Cholesterol: 193 mg
3. Arrange greens on a
¼ cup balsamic
platter or in bowls. Top
vinegar FRIDAY SATURDAY
with beets, walnuts,
¼ cup extra-virgin
chickpeas and cheese. BREAKFAST: Sunrise Tacos with BREAKFAST: Buttery Oat
olive oil
Drizzle with dressing. Cumin Black Beans (p. 83; save & Dried Fruit Granola Bars
2 tbsp pure maple leftovers) (leftovers, p. 84)
syrup NOTE: If following our Meal LUNCH: Parmesan Meatballs over LUNCH: One-Pot White Wine
Plan, refrigerate salad Vegetable Ragu (leftovers, p. 86) Pasta (leftovers, p. 85)
2 tsp Dijon mustard components and dressing
DINNER: Beet & Crispy Chickpea DINNER: Parmesan Meatballs
1 clove garlic, minced separately; cover chickpeas
Salad (leftovers, p. 88) over Vegetable Ragu
at room temperature.
½ tsp dried thyme (leftovers, p. 86)
Assemble when called for.
sea salt and NUTRIENTS: Calories: 1,614, Fat: 79 g, NUTRIENTS: Calories: 1,299,
PER SERVING (¼ of recipe):
ground Sat. Fat: 20 g, Carbs: 154 g, Fiber: 37 g, Fat: 63 g, Sat. Fat: 24.5 g,
Calories: 527, Total Fat: 33 g,
black pepper, Sat. Fat: 6 g, Monounsaturated Sugars: 37 g, Protein: 76 g, Carbs: 135 g, Fiber: 17 g,
to taste Fat: 18 g, Polyunsaturated Sodium: 2,427 mg, Cholesterol: 502 mg Sugars: 54 g, Protein: 54 g,
Fat: 7 g, Carbs: 46 g, Fiber: 11 g, Sodium: 1,618 mg, Cholesterol: 193 mg
SALAD Sugars: 19 g, Protein: 14 g,
Sodium: 723 mg, Cholesterol: 7 mg SUNDAY
8 cups mixed greens
4 cooked beets, BREAKFAST: Sunrise Tacos with Cumin Black Beans (leftovers, p. 83)
sliced LUNCH: Parmesan Meatballs over Vegetable Ragu (leftovers, p. 86)
1⁄3 cup walnuts, DINNER: One-Pot White Wine Pasta (leftovers, p. 85)
chopped
NUTRIENTS: Calories: 1,480, Fat: 60 g, Sat. Fat: 19.5 g, Carbs: 158 g, Fiber: 33 g,
2 oz goat cheese or Sugars: 25 g, Protein: 80 g, Sodium: 2,493 mg, Cholesterol: 532 mg
feta, crumbled

88 cleaneating.com WINTER 2021/2022

 meal plan | RECIPES

Scan the code to get the

shopping list on your phone
for your trip to the store.

SHOPPING LIST

PROTEINS & DAIRY „4 cooked beets HERBS & SPICES „
1 bottle balsamic vinegar
„7 large eggs (TRY: Love Beets „
1 jar sea salt „
1 bottle reduced-sodium
Cooked Beets) tamari
„1 lb ground beef „
1 jar ground
„2 red bell peppers black pepper „
1 bottle sesame oil
„1 pkg turkey bacon,
no nitrates or nitrites „1 yellow bell pepper „
1 jar red pepper flakes „
1 bottle rice vinegar
„2 5-oz salmon fillets „2 carrots „
1 jar Italian seasoning „
1 bottle sriracha,
„
2 15-oz BPA-free „3 oz white mushrooms „
1 jar garlic powder optional
cans chickpeas „1 bunch broccolini „
1 jar paprika „
1 bottle Dijon mustard
„1 15-oz BPA-free can „1 zucchini „
1 jar ground turmeric „
1 bottle pure
black beans „4 oz edamame maple syrup
„
1 jar dried oregano
„1 carton whole milk „1 bunch fresh „
1 jar pesto
„
1 jar dried thyme
„
3 sticks organic flat-leaf parsley „
1 jar avocado
„
1 jar dried rosemary
unsalted butter „1 avocado, optional oil mayonnaise
„
1 jar ground cumin
„
2 slices aged „3 oz pitted dates „
1 bag unsweetened
cheddar cheese shredded coconut
„3 oz dried unsweetened PANTRY STAPLES
„2 oz goat cheese apricots „1 carton low-sodium „
1 bag coconut sugar
or feta vegetable broth „
1 jar raw honey
„3 oz dried cranberries
„2 oz Parmesan cheese „
1 bag brown rice „
1 bottle pure
NUTS, SEEDS & OILS „
8 oz whole-grain vanilla extract
VEGGIES & FRUIT
„2 oz unsalted walnuts bowtie pasta „
1 bottle dry
„2 yellow onions white wine
„
2.5 oz raw „1 bag whole-grain
„1 red onion sunflower seeds English muffins
„1 head garlic „
2.5 oz raw „
4 6-inch whole
„1 1⁄2-inch piece ginger sesame seeds grain tortillas
„7 oz mixed greens „1 bag rolled oats
„2 oz baby spinach „
1 bottle extra-virgin
olive oil

cleaneating.com 89
 Nourish a Resilient Brain
With a few key supplements and herbs, you can enhance your brain
health and help set yourself up for a sharp memory well into the future.
BY ERIN MACDONALD, RDN, AND TIFFANI BACHUS, RDN

While the human brain averages a weight of just Magnesium L-threonate
three pounds, it is estimated to contain around In studies, this variety of
100 billion neurons interconnected by trillions of the mineral magnesium has
synapses, where nervous impulses pass from one been shown to cross the
neuron to another. Needless to say, the brain is a blood-brain barrier. Once
complex and important organ. in the brain, it appeared
However, brain aging affects everyone differently. to improve learning and
Studies show that some 70-year-olds can perform memory by enhancing
just as well as 20-year-olds on cognitive tests. neuronal plasticity and
synaptic density. Neuronal
Increasingly, research suggests that memory loss
plasticity refers to the ability
isn’t inevitable, as parts of the brain appear to be
to form new synapses and
Vitamin B12
This particular B vitamin
not only may help keep
your brain performing
well, but it also may
steady its size. It may aid
in the prevention of brain
shrinkage, which in turn
helps counteract memory
loss. Vitamin B12 further
contributes to healthy brain
chemistry by helping to
LEAD PHOTO BY YACOBCHUK/GETTYIMAGES.COM

able to continually grow new cells and re-form

get rid of old synapses,
their synaptic connections throughout your life.
while synaptic density
If you’re hoping to keep your mind sharp for refers to the number of
many more years, the following may be some key synapses in the brain.
dietary supplements and herbs to include in your
TRY: Now Foods Magtein
brain-healthy diet.
Magnesium L-Threonate,
$26, nowfoods.com
produce neurotransmitters
that are responsible for
multiple brain functions,
including cognition.
TRY: Source Naturals
B12, $14 for 100 lozenges,
sourcenaturals.com

90 cleaneating.com WINTER 2021/2022

 complements

Vitamin D3
Some studies have shown
a link between vitamin D
deficiency and dementia
or cognitive impairment.
In studies, vitamin D3 has
been reported to help clear
amyloid plaques, a hallmark
of Alzheimer’s disease.
More research is required,
but it may be important
to ensure you’re getting
enough to help protect
your brain.
TRY: The Vitamin Shoppe D3
1000 IU, $11 for 200 softgels,
vitaminshoppe.com
Choline
Choline is a nutrient
that accelerates the
production and release
of acetylcholine, a
neurotransmitter that’s
important for memory.
Choline may offer support
for memory too; one study
found that those who were
more likely to perform well
on memory and cognitive
ability tests consumed
more choline.
RHODIOLA ROSEA ILLUSTRATION BY DARIA USTIUGOVA/GETTYIMAGES.COM, SAGE ILLUSTRATION BY TADA/GETTYIMAGES.COM
Sage
This flavorful herb may help
improve alertness, memory,
recall and attention when
used as a supplement in
both younger and older
adults alike. This may be
because sage appears
to have the potential to
promote the availability
of acetylcholine in the
brain, which is involved
in the aforementioned
cognitive functions.
TRY: Nature’s Answer
Sage Leaf Extract, $10.50,
naturesanswer.com
Rhodiola rosea
This plant has been
reported to help boost
brain function – specifically
in the areas of memory
and alertness – and it
may also help to improve
mood and reduce mental
fatigue when used as a
supplement.
TRY: Gaia Herbs Rhodiola
MEDICATIONS THAT MAY IMPACT MEMORY
These prescription medications may have a negative
effect on your brain health. While it’s important to be
aware of them, it’s highly recommended to consult with
your doctor to discuss alternatives before making any
changes to your presription medication.
Tricyclic
Benzodiazepines
antidepressants (TCAs)
This family of anti-
These medications
anxiety drugs can inhibit
consolidation of long- are prescribed for
term memory, making it depression, anxiety
more challenging for your disorders and eating
brain to store and retrieve disorders. They inhibit
the activity of the chemical
memories over time.
messengers serotonin
Nonbenzodiazepine
and norepinephrine. These
sedative-hypnotics
(“Z” drugs) neurotransmitters normally
play a role in consolidating
This category of
memory, so inhibiting
medications includes
them may adversely
sleeping aids used to
affect memory over time.
treat insomnia and other
sleep problems. They Narcotic painkillers
may act on several of the Both short- and long-
same brain pathways as term memory can be

TRY: Nature’s Way
Choline, $8 for 100 tablets,
naturesway.com
Bacopa monnieri
Here’s an herb that may
help improve cognitive
function in multiple ways.
Bacopa monnieri may
offer potential benefits that
include improving your
learning rate, ability to
process visual information,
attention and memory.
TRY: Doctor’s Best Bacopa
with Synapsa, $15 for
60 capsules, iherb.com
Rosea, $38 for 120 capsules,
gaiaherbs.com
benzodiazepines, impairing
cognitive function in similar
ways. “Z” drugs may also
lead to amnesia.
Statins
Frequently used to lower
high cholesterol levels,
statins can also lower
cholesterol levels in the
brain. Your brain relies on
lipids; they’re necessary
for forming connections
between neurons
responsible for memory
and learning. So, cognitive
function may decline with
use of statins.
impacted by use of
narcotic painkillers. These
medications inhibit pain
signals within the central
nervous system and reduce
your reaction to pain.
These processes involve
chemical messengers
that are also involved in
cognition, meaning they
can potentially have
a negative effect
on the brain.

cleaneating.com 91
 Intermittent Fasting,
Decoded
What it is, why it works and how to do it safely for best results.
BY LISA TURNER
You’ve heard about intermittent fasting for weight loss,
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And it’s not just the latest in a long line of fad diets:
Research shows periodic fasting not only encourages
weight loss (especially reductions in belly fat), but, done
the right way, it also protects against disease, improves
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intermittent fasting can leave you dehydrated, fatigued
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WRNQRZDQGKRZWRGRLWVDIHO\
At its most basic, intermittent fasting is an eating
routine that restricts or eliminates daily food consumption
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nothing new; fasting has been used by various cultures
92 cleaneating.com
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And in primitive times, humans didn’t have 24/7 access
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As a result, our bodies evolved to survive – and thrive –
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binge during your eating periods), intermittent fasting
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prompts physiological changes that boost metabolism,
making stored body fat more accessible and promoting
weight loss — especially in the abdominal area — while
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mind & body boosters
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from intermittent fasting
while doing it safely:
Make the most of your
eating periods. Boost
your nutrient intake
with clean, unprocessed
foods, and steer clear of
empty calories.
Purge your pantry.
Before you start, get rid
of refined, packaged,
processed foods and
binge-tempting goodies,
and restock with clean,
nutrient-dense foods.
Emphasize vegetables,
fruits and lean proteins
that work with your
dietary restrictions.
Choose whole grains,
if you include them,
and avoid processed,
refined versions.
Include nutritious fats,
like nuts, seeds, olives
and olive oil, avocados
and coconut oil.
Stay hydrated. It’s easy
to get dehydrated on a
fasting plan, so stock up
on sparkling water, green
tea and unsweetened
flavored waters.
Start slowly. Begin by
restricting food for eight
to 10 hours, then gradually
increase fasting time by
an hour or two a week.
cleaneating.com 93

4 Supplements to Best
Support Intermittent Fasting
A well-planned intermittent fasting regimen should provide all the vitamins,
minerals and other components of a balanced diet, but if your normal eating
patterns are less than ideal, you may be missing key nutrients. And if you’re just
starting, hunger and cravings can overcome even your best intentions. Here are
four supplements that can help fill in nutritional gaps, balance blood sugar, blunt
appetite and make not eating easier.
1. Multivitamins with minerals.
If you’re eating a balanced whole-
food diet during your feasting
windows, you should (theoretically)
get all the nutrients you need. But
if you’re vegan, avoid certain foods
or have dietary restrictions, a well-
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Take multis with food; fat-soluble
vitamins (A, D, E and K) require fat
IRUSURSHUDEVRUSWLRQDQGVRPH
vitamins and minerals can cause
nausea if they’re taken on an
HPSW\VWRPDFK
2. Probiotics. Fasting can take its
toll on gut microbiota, and if your
normal diet isn’t rich in fermented
or cultured foods like yogurt, kimchi
or sauerkraut, it may be hard to
UHSOHQLVKEHQHāFLDOEXJVGXULQJD
limited window of eating. Cover your
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VXSSOHPHQWSUHIHUDEO\WDNHQ
minutes before a meal, as dietary
fat buffers harsh stomach acids
DQGDOORZVSURELRWLFVWRUHDFKWKH
intestines and colonize.
94 cleaneating.com
mind & body boosters
3. Fiber.$GHTXDWHGLHWDU\āEHUIHHGV
EHQHāFLDOJXWEDFWHULDSURPRWHV
normal bowel movements and
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balances blood sugar, making the
transition into fasting easier. Look
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of water and take it during your
fasting window. Whatever form you
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VWDUWVORZO\WRSUHYHQWFUDPSLQJDQG
digestive issues.
4. MCTs (medium-chain
triglycerides). These naturally
occurring fats, usually derived from
FRFRQXWDUHUDSLGO\EURNHQGRZQ
and used as a source of energy, and
research suggests MCT oils can
LPSURYHHQGXUDQFHERRVWPHWDEROLF
rate and increase burning fat for
fuel. Other studies show taking MCT
RLOFDQSURPRWHVDWLHW\FXUEKXQJHU
and reduce calories consumed.
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calories), you’ll need to take them
during your eating windows. Stir one
RUWZRWDEOHVSRRQVRIXQVZHHWHQHG
MCT oil into coffee or tea, or add to
salad dressings or smoothies.
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(Required by 39 USC 3685)
1. Publication Title: Clean Eating; 2. Publication
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0DLOLQJ $GGUHVV RI .QRZQ 2τFH RI 3XEOLFDWLRQ
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and Complete Mailing Addresses of Publisher,
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distribution does not include electronic copies.
17. This Statement of Ownership will be printed in
the Winter 2021-2022 issue of this publication. 18.
Signature and Title of Editor, Publisher, Business
Manager, or Owner: Heather Arnold, Sr. Director of
Production & Circulation 9/29/2021
WINTER 2021
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The New
Way to Do
Breakfast
With hearty rolled oats, vanilla,
cinnamon and a carrot-cake
flavor, you can skip the oatmeal
tomorrow morning and eat these
cookies instead. They contain
no refined sugar and are
sweetened lightly with just dates,
so you won’t be snoozing from
a blood sugar crash by 10 am.
BY SARAH SWEENEY, PHOTOGRAPHY
BY KIMBERLY ESPINEL
96 cleaneating.com
sweet tooth
Carrot Cake Breakfast Cookies
MAKES 15. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 25 MINUTES.
1¾ cups rolled oats (TIP: Look for
certified gluten-free if you
have an intolerance.)
1½ tsp ground cinnamon
1 tsp ground flaxseeds
½ tsp baking soda
¼ tsp sea salt
1⁄3 cup packed pitted dates
3 tbsp safflower oil
1 large egg
1 tsp pure vanilla extract
1 cup shredded carrots
½ cup chopped unsalted pecans
½ cup raisins
F Q V GF
1. Preheat oven to 350°F. Line a
baking sheet with parchment paper.
2. In a medium bowl, combine oats,
FLQQDPRQĂD[EDNLQJVRGDDQG
salt. To a food processor, add dates
and oil and process until smooth.
Add egg and vanilla and pulse to
combine. Add carrots, pecans,
UDLVLQVDQGRDWPL[WXUHDQGSXOVH
3 to 4 times to break up ingredients.
3. Scoop 15 balls onto prepared
sheet. Flatten slightly with moist
hands and shape into a circle. Bake
10 to 12 minutes, until golden and
lightly browned.
PER SERVING (1 cookie): Calories: 124, Total
Fat: 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g,
Polyunsaturated Fat: 3 g, Carbs: 15 g, Fiber: 2 g,
Sugars: 6 g, Protein: 2.5 g, Sodium: 83 mg,
Cholesterol: 12 mg
WINTER 2021/2022