Clean Eating 2014-07-08

5/22/2018 Clean Eating 2014-07-08

1/100

5/22/2018 Clean Eating 2014-07-08

2/100

2014DominoFoods,

Inc.

When you sweeten with F lorida Crysta ls,you know its somethi ng good.

We grow.

We harvest.We conserve.

We sustain.

You enjoy.

Learn about our sustainability and conservation effortsthat start at our farm and continue in your kitchen.

Were more than Sweet, and together, we do good.

Earth Friendly, Uniquely Delicious.f loridacrystals.com

Our products are sweet.

K nowing wherewe come from

makes us sweeter.

5/22/2018 Clean Eating 2014-07-08

3/100

features

40MAGNIFICENT 5INGREDIENT MEALSAll you need are 5 ingredients and 30 min-utes to make one of these mouthwateringmeals, and we guarantee youll want to trythem all! By Dina Cheney

50 LIGHT & LUSCIOUS LOBSTER Learn how

to buy and prepare lobster, then put yourskills to the test with Chef Jos 4 finger-licking recipes that make the most of all thecrustacean has to offer. By Jo Lusted

60 SUMMER SIPSWhether you fancycocktails or mocktails, our cleaned-upbevvies serve as the perfect party-starters.By Jo Lusted

64 THE NEWFRUIT SALAD Sweet stone fruitsmingle in this fruit salad thats made evensweeter by a crme anglaise finish.By Jo Lusted

66 SCRUMPTIOUS SAMMIES These arent yourusual sandwich combos we promise these5 absolutely drool-worthy stacks will make you

the envy of all your friends. By Marianne Wren

72 GROCERY BAG With just 10 ingredients, createa weeks worth of meals in 3 easy steps.By Dina Cheney

77 YOUR TWOWEEK CLEAN EATING MEALPLAN Banish belly fat and boost energy andhealth with 14 days of simple-to-prepare recipes.By Heather Bainbridge

On our Jul y/August 2014 cover

we feature Garlic Herb Zucchini

Noodles with Lobster, p. 59.

Photography by Gibson & Smith,

Food styling by Marianne Wren

Clean EatingJULY/AUGUST 2014

P.18

IN EVERY ISSUE:Whats Fresh Online:6/ Editors Letter:8/ Advisory Board & Contributors: 10/ Letters:12/ In the Next Issue: 94/ Recipe Index: 97

contents

RIBSPHOTOBYGIBSON&SMITH,

FOODSTYLINGBYMARIANNE

WREN,

MODELKRISTENJAVIER

Korean BarbecuedShort Ribs p. 89

ALL-DAYENERGY!

Get back on track with our14-day meal plan, packed

with 70 deliciously healthyrecipes, p. 77

P.50

P.97

P.97

P.77

P.66

P.59

P.72

P.40

5/22/2018 Clean Eating 2014-07-08

4/100

eat smart

14 BITS N BITESFood, health and nutrition

news you can use.

36 CLASSICS, ONLY CLEANERA lip-smacking all-Americanburger with a lusciously creamyyet low-fat Thousand Islanddressing sauce.

38 COMPLEMENTS Give your bodythe gift of good health thanks to7 seasonal wonders.

94TRY THIS WITH THAT

Create endless menus with CEs

essential pairing guide.

how to 30 KITCHEN CONFIDENTIAL

Learn how to clean and freezefresh berries, and revel in thefruits of your labor by makinga batch of Greek yogurtberry

ice pops.

34 KITCHEN TOOLSMake your own icy-cool treatusing one of the best ice creammakers on the market.

travel well 84 CHEZ CHEF

Chef Philippe Massoudsilili Restaurant championsthe flavors of Lebanese-

Mediterranean cuisine.Discover the chefs top skillsof the trade, plus his recipefor an indulgently aromaticmoussaka.

88 GLOBAL GOURMETA Korean favorite, kalbi(Korean barbecued beef shortribs), is given the clean-eatingtreatment for an amazinglyflavorful result.

be inspired

28 COOKING WITHFood Networks Amy Thielenshares her Midwesterncooking tips along with herexclusive roasted sweetpepper recipe.

92 GEAR & GADGETSTwelve different kitchentools that share one thingin common theyre all asnap to use!

98 SWEET TOOTH Try thisheavenly Buttermilk PlumCake for dessert.

weight loss

90 KICK IT UP A NOTCHDont waste your timeslaving over a hot stovethis summer discoverTosca Renos top tips forminimizing meal prep soyou can enjoy more of thesunshine.

contents

Flavor-packed5-ingredientmasterpieces.

40

Succulentlobster dishesyou'll makeagain andagain.

50

Sink your

chompers intoone of theseguilt-free gourmetsandwiches.

66

92Our favoritekitchen toolsfor summer.

5/22/2018 Clean Eating 2014-07-08

5/100

5/22/2018 Clean Eating 2014-07-08

6/100

What is Clean Eating?The soul of clean eating is consuming food in

its most natural state, or as close to it as possible.

It is not a diet; its a lifestyle approach to food

and its preparation, leading to an improved

life one meal at a time.

Eat five to six times a day three meals and

two to three small snacks. Include a lean

protein, plenty of fresh fruit and vegetables,

and a complex carbohydrate with each meal.

This keeps your body energized and burning

calories efficiently all day long.

Choose organic whenever possible.If your budget limits you, make meat,

eggs, dairy and the Dirty Dozen (ewg.org/

foodnews) your organic priorities.

Drink at least two liters of water a day

preferably from a reusable canteen, not plastic;

were friends of the environment here! Limit

your alcohol intake to one glass of antioxidant-

rich red wine a day.Get label savvy.Clean foods contain short

ingredient lists. Any product with a long

ingredient list is human-made and not

considered clean.

Avoid processed and refined foodssuch as white flour, sugar, bread and pasta.

Enjoy complex carbs such as whole

grains instead.

Know thy enemies.Steer clear of anything

high in trans fats, anything fried or anything

high in sugar.

Consume healthy fats(essential fatty acids,

or EFAs) every day.

Learn about portion sizesand work toward

eating within them.

Reduce your carbon footprint.Eat produce

that is seasonal and local. It is less taxing on

your wallet and our environment.

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

Slow down and savor. Never rush through

a meal. Food tastes best when savored.

Enjoy every bite.

Take it to go.Pack a cooler for work or

outings so you always have clean eats

on the go.

Make it a family affair.Food is a social

glue that should be shared with loved

ones. Improve the quality of your familys

life along with your own.

Followus on:

Clean EatingFans Have Spoken

Grilled corn on the cob and fresh mixed

berries over homemade vanilla ice cream."

Joyce Flowers Woehler

Grilled pork kebabs." Petrina Cole

We ask,you answer!

cleaneatingmag.com

Clean Eating

6 Clean Eating JULY/AUGUST 2014

18 Simple Summer Sides

Whats your favorite 4th ofJuly dish?

cleaneatingmag.comwhats fresh at

Red, White & Blue Cheese Cobb Salad

Smoked Salmon Burger

with Lemon Aioli

Shrimp orzo salad." Simone Kerr

Potato salad." Diane Troxell

BBQ ribs." Shae McFarlin

Strawberry and blueberry shortcake."

Amy Rosen Lieberman

5/22/2018 Clean Eating 2014-07-08

7/100

5/22/2018 Clean Eating 2014-07-08

8/1008 Clean Eating JULY/AUGUST 2014

clean eating //editor's letter

Alicia RewegaEditor-in-Chief

It's Summer andthe Livin' is Easy

Welcome to the issue!You couldnt have picked a

better food mag to load up on

supremely delicious seasonal

meals that will last you all

summer long. So much love,

passion and energy went intothis issue (and some of our

best hot-weather ideas yet!).

Beyond the fabulous summer

inspo that is this issue, its also

our first-ever Easy Issue."

Whether its the surpris-

ingly simple finger-licking

lobster recipes on page 50,

our jaw-droppingly sky-high

sandwiches on page 66, the

irresistible 5-ingredient meals

on page 40 or the staggeringamount of fresh, chef-made

drinks think smoothies,

juices, cocktails and mocktails

peppered throughout this

issue (peruse them all on page

97), each and every recipe was

curated especially for you,

with your jam-packed summer

schedule in mind. So how do

we quantify the term easy?According to an overwhelm-

ing response from our readers,

easy means recipes that are

30 minutes, 10 ingredients and

3 simple steps or less. Nearly

every recipe inside was de-

veloped and tested using that

simple formula with many of

them requiring even less time

and fewer ingredients! Let us

take the time and stress out of

meal prep this summer so youcan continue to eat incredibly

well, but also carve out time

for plenty of play.

Tweet us @cleaneatingmag, @aliciarewega

Facebook.com/cleaneatingmag

Seasonal Obsessions I'm (Embarrassingly) Excited About

MY CONTAINERHERB GARDEN

This year I plantedbasil, oregano, thyme,

rosemary, mint,

sage and chives,

and have been plan-

ning all my meals

around their in-

tensely fresh flavors!

MORNINGLAKESHORE RUNS

We wait all winter forwarm weather here

in Toronto and once

it finally hits, I force

myself out of bed

early to start the

day strong with a

reflective run along

Lake Ontario.

LIGHTENINGUP WITH FRESH

JUICEI juice as much

as I can with my

workhorse Omega

juicer (see page 24

for recipes!), but

when Im tight on

time I order a 3-day

supply from Total

Cleanse in Toronto.

DININGALFRESCO!

Whether its myown humble bal-

cony or a bustling

restaurant patio,

one things for

sure, youll find me

eating outside this

time of year!

COOL COOKING

Im obsessed with

super-fresh mealssuch as the cap-

rese salad and the

pesto pasta salad I

recently made for

my best friends baby

shower using the

basil from my herb

garden, of course!

MAKING GIANT JUGSOF INFUSED WATER

Lately Ive been playingwith endless ingredient

combinations to infuse

water with. Recently I

spiked my aguawith

fresh-sliced aloe vera,

cucumber, strips of fresh

ginger and topped it

with edible flowers for

added "ooh" factor.

Happy summer clean eaters, and please stay in touch!

5/22/2018 Clean Eating 2014-07-08

9/100

5/22/2018 Clean Eating 2014-07-08

10/100

A: A technique that originated from Ayurvedic ritual, oil pulling has beenpracticed for centuries by ancient peoples. Antibacterial, antiviral and

antifungal, coconut oil is a powerful tool in maintaining a bacteria-free mouth.

The pulling refers to the way in which the oil is believed to extract or pull

bacteria and other toxins out from the mouth. I have been using sesame or

coconut oil for this purpose and love how clean my mouth feels after I have

done it. For best results, you are supposed to swish the oil around your mouth

for 10 to 20 minutes each time. When I recently told my dentist that I had been

oil pulling, she was blown away at how healthy and clean my mouth was, and

she remarked at how much brighter and whiter my gums and teeth looked.

While there is little scientific evidence on oil pulling, there are at least 3,ooo

years of anecdotal evidence suggesting the power of the process.

Meet Our ExpertsQ:Oil pulling seems to be all the rage lately. Is there any

scientifically proven truth to its touted benefits?

Karissa Heinz,ATLANTIC CITY, NJ

advisory board //clean eatingcontributors

jonny bowdenPHD, CNS

Board-certified nutrition

specialist, motivational

speaker, author and expert

in the areas of weight loss,

nutrition and health.

Nutrition

Culinary

tiffani bachus

anderin macdonaldCo-owners of the U Rock

Girl nutrition and training

program (URockGirl.com),

registered dietitians and

nutrition, fitness and

wellness experts.

tosca renoBSc, BEd, NTPMotivational speaker,

presenter and best-selling

author of several books,

including theThe Eat- Clean

Dietseries and The StartHere Diet(Ballantine Books,

2013).

jill silverman houghFood and wine writer, recipe

developer, culinary instruc-

tor, author of the 100 Perfect

Pairingsseries and co-author

of The Clean Plates Cookbook

(Running Press, 2012).

julie oharaBAClean Eating's Resident Foodie,

food and travel writer and recipe

developer. Her work has been

featured in Shape, Vegetarian Times,

SELF and National Geographic Trav-

eler, among other magazines.

diane morganFood writer, culinary instructor,

restaurant consultant and award-

winning author of 17 cookbooks,

including her latest, ROOTS

(Chronicle Books, 2012).

marianne wrenBA, CCAs both a recipe developer and

food stylist, Wren has worked

with various print and advertis-

ing clients. She completed her

culinary training at Dubrulle

French Culinary School and The

Culinary Institute of America.

jo lusted

Clean Eating'sResident Chef,

culinary instructor, freelance

writer and author ofDish Do-Over

(HarperCollins, 2014). Lusted

regularly contributes to a variety of

television programs and publica-

tions, including Steven and Chris.

amy thielenCHEF/WRITER/TV HOST

PARK RAPIDS, MN

From her country roots to the fine-

dining kitchens of Manhattan and

back again, Amy Thielen took inspira-

tion from her Midwestern upbringing

to pen The New Midwestern Table:

200 Heartland Recipes.The book'ssuccess led to her TV series Heartland

Table on Food Network. Standing

between the stove and the kitchen

counter, thats my happy place, says

the Cooking With (p. 28) chef.

dina cheneyCOOKBOOK AU

THOR/FOOD WRITER

COS COB, CT

Dina Cheney light-

ened up Amaz-

ing 5-Ingredient

Meals (p. 40) by

whipping up a

citrusy cauliflower

pure in place of

mashed potatoesand adding beans

to meat-based

fillings, among

other flavorful

techniques. "With

summer produce,

you barely need

to do anything to

build incredible

meals," she says.

natalie perryFOOD BLOGGER/

PHOTOGRAPHER

SPARKS, NV

In this issue,

Natalie Perry

photographed and

styled the how-

to shots in Kitch-

en Confidential

(p. 30) as well

as the produce-packed Meal

Plan recipes (p.

77). Tomatoes,

zucchini, corn,

and mangos are

all gorgeous on

their own without

a lot of extra props

and fussy styling,

says Perry.

Tosca Reno

10Clean Eating JULY/AUGUST 2014

5/22/2018 Clean Eating 2014-07-08

11/100

VICE PRESIDENT, GENERAL MANAGER

Kim Paulsen

VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,

VEGETARIAN TIMES AND YOGA JOURNAL

Bill Harper | 310-356-2270; [email protected]

PUBLISHER'S ASSISTANT Lori RodriguezBusiness Offices

300 N. Continental Blvd., Suite 650,

El Segundo, CA 90245

310-356-4100; fax: 310-356-4110

Advertising SalesEAST COAST ADVERTISING MANAGER

Lorrie Allen | 617-566-8277; [email protected]

MID WEST ADVERTISING MANAGER

Kathi Magee | 414-897-0377; [email protected]

DETROIT ADVERTISING MA NAGER

Keith Cunningham | 248-763-0526;

[email protected]

WEST COAST ADVERTISING MANAGER

Gloria Biscardi | 310-356-2247; gbis [email protected]

TEXAS/COLORADO ADVERTISING MANAGER

Tanya Scribner | 940-387-7711; [email protected]

MARKETPLACE ADVERTISING MANAGER

Sue Sheerin | 303-931-6057; [email protected]

Disclaimer: Clean Eatingreserves the rightto refuse any advertising without cause.

SubscriptionsPrint & Digital:cleaneatingmag.com/subscribe

or call toll-free 1-800-728-2729

FOREIGN ORDERS, CALL 386-447-2398

CHAIRMAN & CEOEfrem Zimbalist IIIPRESIDENT & COOAndrew W. Clurman

EXECUTIVE VICE PRESIDENT & CFO Brian Sellstrom

EXECUTIVE VICE PRESIDENT OF OPERATIONS

Patricia B. Fox

VICE PRESIDENT, CONTROLLERJoseph Cohen

VICE PRESIDENT, RESEARCH Kristy Kaus

VICE PRESIDENT, DIGITALJason Brown

VOLUME 7, ISSUE 5

PRINTED IN THE USA

Distribution

Clean Eating (ISSN 1913-7532) is published eight times per year

(2014 Cover Dates: #39 Jan/Feb 14, #40 March 14, #41 Apr/May 14,#42 June 14, #43 July/Aug 14, #44 Sept 14, #45 Oct 14, #46 Nov/Dec

14) by Cruz Bay Publishing, Inc., an Active Interest Media company.

Advertising and editorial offices at 2520 55th St, Ste 200, Boulder CO

80301. The known office of publication is 5720 Flatiron Pkwy, Boulder

CO 80301. Periodicals postage paid at Boulder, CO and at additional

mailing offices.

POSTMASTER: Send address changes to Clean Eating,

P.O. Box 420235, Palm Coast, FL 32142-0235.

Subscription rates in the United States are one year $24.97. Canada:

$29.97. Foreign: $64.97 (US funds only). The publisher and editors will

not be responsible for unsolicited material. Manuscripts and photographs

must be accompanied by a stamped, self-addressed return envelope.

Printed in the United States by RR Donnelley, Glasgow, KY. 2014 by

Active Interest Media Publication.

PLEASE NOTE:All readers are advised to consult theirphysician before beginning or adding a new fitness regimen orchanging their diet. Clean Eatingdoes not accept any responsibilityfor injury sustained as a result of following the advice or suggestionscontained within the content of this magazine.

Clean EatingEDITOR-IN-CHIEFAlicia Rewega

EditorialFOOD EDITORAndrea Gourgy

RESEARCH AND COPY CHIEF Laura Schober

ASSOCIATE EDITORGilean Watts

ONLINE EDITORJessica Po llackNUTRITION CONSULTANTAntonina Smith

Recipe CreatorsHeather Bainbridge, Sharon Booy, Dina Cheney,

Jill Silverman Hough, Candice Kumai, Jo Lusted,

Philippe Massoud, Julie O'Hara, Tennille Tejeda, Amy Thielen,

Amie Valpone, Laura Walsh, Marianne Wren

RESIDENT CHEFJo Lusted

RESIDENT FOODIEJulie OHara

Recipe TestersGeremy Capone, Olivia Simpson, Katie Verissimo

ArtART DIRECTORBianca DiPietro

ASSOCIATE ART DIRECTORPamela GraverLEAD DESIGNERAshley Souter

ContributorsPeter Agostinelli, Anna Lee Boschetto,

Jonny Bowden, Jill Silverman Hough, Jo Lusted,

Julie OHara, Tosca Reno, Sarah Tuff, Laura Walsh

PhotographersGibson & Smith, Cara Lyons, Natalie Perry, Maya Visnyei

Food StylistsDavid Grenier, Marianne Wren

ASSISTANT Kristen Javier

Prop StylistsCatherine Doherty, Gallimaufry

ProductionPRODUCTION MANAGERLisa Snow

Marketing & WebMARKETING DIRECTOR

John Roble s|[email protected]

MARKETING MANAGERGreg Brenton |[email protected]

DIGITAL ADVERTISING MANAGERLauren Walker |[email protected]

MARKETING DESIGNERTanya Cantu |[email protected]

DIRECTOR, FOREIGN EDITIONS

Dayna Macy| [email protected]

WEB OPERATIONS DIRECTOR

Ken Coffelt

Consumer MarketingCIRCULATION DIRECTORJenny DesjeanDIRECTOR OF RETAIL SALESSusan Rose

JULY/AUGUST 2014Clean Eating 1PLUMP

HOTOTIMU

R/SHUTTERSTOCK.C

OM

5/22/2018 Clean Eating 2014-07-08

12/100

KEEP IT SIMPLEMost of the dinner recipes on the

two-week meal plan are super

labor-intensive. One recipe actually

instructed to chop some veggies,

run them through the foodprocessor, and then later called for

another trip to the food processor.

You may wish to have a section

called "Weekend Meals" that is a bit

more time-consuming. But for the

week, let's keep it simple.

Trina Rodgers, Plano, TX

EASY DESSERT

I have a simple dessert recipe with

aClean EatingClean Choice Award

pick, Daisy Brand 4% CottageCheese: Thoroughly mix together

cup cottage cheese (it may

be drained if you want a more

farmers cheese consistency), 1 to 1 tsp of organic evaporated cane

juice (or to taste and any preferred sweetener), tsp organic vanilla

extract and tsp organic unsweetened cocoa powder. Thoroughly

mix together all ingredients in a container and refrigerate. Its very

satisfying for those little sweet cravings. Drea Kremposky, Smithfield, PA


clean eating //letters

We Hear You!

We Hear You

ONTWITTER

GREENGOODNESSOh my... I just made the Green

Goddess Pasta Salad from the June

2014 issue (p. 72). I learned a new wayto prepare tasty asparagus! I don't

think there will be any leftovers.

Virginia Keene, via Facebook

"Just received the April/May 2014 issue today.

I made the Chicken Youvetsi (p. 43) AMAZING!" Angela Meehan Grijalva

twitter.com/cleaneatingmag

Just sent in my

@cleaneatingmag

subscription. Passed around

the April/May 2014 issue to

my co-workers. Making

the Chicken Lo Mein

Pizza (p. 61) tomorrow.

@iveyjanette_207

Make this

for dinner tonight:

Eggplant Parmesan with

Bulgur & Pine Nuts

(p. 122, The Best of

Clean Eating) from

@cleaneatingmag!

@FitBottomedGirl

My fave

@cleaneatingmag

recipe: Dreamy Chocolate

Buttercream Cookies

(p. 98, June 2013). I add

dried cherries. The fam

LOVES them!

@JaneVanOsdol

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

ORDER BACK ISSUESOF CLEAN EATINGAT

CLEANEATINGMAG.COM

LETTER OF THE MONTH

5/22/2018 Clean Eating 2014-07-08

13/100

A D V E R T I S E M E N T

Health-Watch Expos:How to Break ThroughYour Weight Loss PlateauBy Amber Rios

Being a health and nutrition

correspondent means that companiesfrequently send me their products,

and ask for my stamp of approval. Most

of the time I dive into research, give the

product a try, and send the company honest

feedback about what theyll need to change

before Ill recommend it. Plus, my hectic job

and my determination to stay fit means Im

always hunting for a quick and nutritiousway to fill up on nutrients my body needs.

So I can confidently say, Ive tried it all.

Like many people out there, one of

my biggest frustrations when I am trying

to lose weight is when my progress halts

despite the fact that I continue to follow a

strict plan. On my last workout, I expressedmy frustration to my elite personal trainer,

Tony, a triathlon winning, organic-to-the-

bone fitness guy with a ten mile long track

record of whipping the whos who into

shape in record time. Tony handed me a

meal replacement drink and told me to

include it in my regular diet. He simply said,You will be astounded by the taste and the

results you will see!

With more than a healthy dose of

scepticism, I decided to investigate the

shake Tony handed me to try called

INVIGOR8.

Turns out, he was right about the taste.

After one sip I thought there is no waythis can be healthy because the creamy

chocolate flavor is just too delicious. I wasstunned because virtually every other

meal replacement shake Ive tried has

tasted chalky, clumpy and are packed with

hidden no-nos like cheap protein, tons

of artificial ingredients, not to mentionharmful synthetic dyes, additives, sugars,

preservatives, and hormones. And even

though INVIGOR8s full meal replacement

shake costs more than many of the shakes

Ive tried, it was about half the price of my

favorite salad, and the nutrition profile

looked second to none.

Still sceptical, I looked up the reviews

online and reached out to a few people to

get their feedback on the product. By thenext morning three people got back to

me saying, As a trainer I love Invigor8. Its

definitely helped me to have more all-day

energy, plus build the kind of lean sculpted

muscle that burns more fat.

Yes, Ill recommend it, it tastes great,

and I really like how it keeps me feeling full

for hours.Im a marathon runner and a friend

recommended it to me. Drinking it has

become a part of my regular training

routine, because my time has improved, my

energy is up, and Im thinking more clearly

than ever before.

I decided to take my investigationone step further by researching the

development of INVIGOR8. I was pleasantly

surprised to find out that the company went

to great lengths to keep INVIGOR8 free of

harmful ingredients.

The makers of INVIGOR8 were

determined to make the first 100% natural,organic, non-GMO nutritional shake &

superfood. The result is a meal replacement

shake that contains 100% grass-fed whey

that has a superior nutrient profile to the

grain-fed whey found in most shakes,

metabolism boosting raw organic coconut

oil, hormone free colostrum to promote a

healthy immune system, Omega 3, 6, 9-richchia and flaxseeds, superfood greens like

kale, spinach, broccoli, alfalfa, and chlorella,and clinically tested cognitive enhancers

for improved mood and brain function.

The company even went a step further by

including a balance of pre and probiotics

for optimal digestive health, uptake, andregularity and digestive enzymes so your

body absorbs the high-caliber nutrition you

get from INVIGOR8.

As a whole-foods nutritionist with

a thriving practice, I understand the

importance of filling my body with the best

Mother Nature has to offer. I am always

reluctant when trying new products because

I am never sure of the impact they will have

on my energy and weight. INVIGOR8 is

different, not only because its delicious,

but because it helps me to maintain the

energy I need to run my busy practice, while

staying fit and toned. Considering all of the

shakes Ive tried, I can honestly say that theresults Ive experienced from INVIGOR8 are

nothing short of amazing.A company spokesperson confirmed a

special offer: if you order this month, youll

receive Free Enrollment into the companys

Loyalty Program where youll qualify to

receive a $10 discount on every bottle ofINVIGOR8. And so you dont go a month

without INVIGOR8 - helping you lose weight

while getting toned, youll automatically

receive a fresh bottle every 30-days. There

are no minimum amounts of bottles to buy

and you can cancel at any time. You can order

INVIGOR8 today at www.DrinkInvigor8.com

or by calling 1-800-958-3392.

5/22/2018 Clean Eating 2014-07-08

14/100

RADISHESA member of theBrassicafamily of vegetables, along with cabbage,cauliflower, Brussels sprouts and kale, these vibrant Chinese radishes gettheir moniker from their white-and-green exterior and fuchsia flesh thatresemble the summer picnic staple. Brighten up any dish and get thecookout conversation started with this whimsical market pick.

BY ALICIA REWEGA

SUPERFOOD:

Watermelon

78chewonth

is

no.

Bone-in chicken breasts, porkchops and steaks are less likely to

dry out on the grillthan boneless,

so opt for these cuts instead of

boneless at your next cookout.

bits 'n' bites

MARKET NAMES:Red Daikon, Shinrimei,

Roseheart and Red Meat

SEASON:Available year-round, but

peak season is spring and late fall

PICK IT:If possible, purchase water-

melon radishes with greens and roots

attached. Select firm-to-the-squeeze

radishes with leaves that are still perky

and crisp

STORE IT: Remove stems and leaves

and store radishes separately in a

punctured, zip-top bag in the fridge for

up to 2 weeks. Occasionally check in and

consume before they soften. Use leaves

in soups, stews, sauts and stir-frys within

2 to 4 days

EAT IT:Slightly milder and muchlarger than their peppery red radish

counterparts, watermelon radishes

have a sweet, subtle almond undertone.

Watermelon radishes are excellent raw

but also taste delicious braised, roasted

or mashed

PREP IT:Scrub radishes, trim root ends

and then soak; serve raw in salads or

pasta salads, or use as a garnish, shaved,

sliced widthwise or into matchsticks. Also

try them braised or roasted as a side or

in soups and gratins. Theyre brilliant for

pickling too!

HEALTH BENEFIT:A good source of

vitamins such as vitamin C, niacin, folate,

riboflavin and thiamin as well as minerals

phosphorus, potassium, calcium and

magnesium, watermelon radishes are

also rich in antioxidants and electrolytes.

Theyre an ultra-light snack with just

16 calories per cup

14 Clean Eating JULY/AUGUST2014

5/22/2018 Clean Eating 2014-07-08

15/100

5/22/2018 Clean Eating 2014-07-08

16/10016 Clean Eating JULY/AUGUST2014

Most of us look at clean

eating as part of an overall

lifestyle to improve health,well-being, and longev-

ity, and that lifestyle includes

physical activity. But exercising

or not exercising doesnt

just affect the waistline.

A new study by researchers

at the Wayne State University

School of Medicine found that

physical inactivity can actu-

ally alter, or rewire, the brain,

particularly the areas associated

with cardiovascular health.

The researchers theorized that

these changes to the brain

affect the areas that regulate

breathing, blood pressure and

heart rate, and may contribute

to an increased risk of cardio-

vascular disease in sedentary

individuals. So what are you

waiting for? Get out there, get

moving and enjoy the summer.

NOTSOSWEET HEARTSugar and spice may be

everything nice in nursery

rhymes, but the sugar part of

the duo is anything but nice

when it comes to your heart.

A recent study found that

adults who consumed 10% to

24% of their daily calories from

added sugars (not those found

naturally in foods like fruits, but

added to food products by the

manufacturer) saw a 30% in-

creased risk of dying from heart

disease compared to those who

consumed less than 10% of

their daily calories from added

sugars. Even more surprising,those who consumed more

than 25% of their daily calories

from sugar had an increased

risk of dying from heart disease

of wait for it 175%! (For the

record, a whopping 70% of

adults consume at least 10% of

their daily calories from added

sugar.) Too much sugar does

not just make us fat," wrote

Laura Schmidt, PhD, in the

JAMA Internal Medicine. It can

also make us sick. Train your

palate to crave fewer sweets: Try

your coffee and tea au naturel

and opt for naturally sweet

whole foods over sugar-laden

packaged items. It may be an

adjustment, but soon youll

find sweetened foods will taste

too sweet for you and youre

already sweet enough!

Lack ofExerciseRewires

the Brain

67chewonth

is

no.

Blueberries, strawberries and raspberries tastebest at room temperaturerather than chilled.For optimal flavor, removethem from the fridgean hour or twobefore eating.

A large, multinational study showed that if youre pregnant,

eating fish even just once a week may lower your risk of

premature birth. Women with a higher rate of fish intake

during pregnancy also gave birth to babies with a slightly

higher birth weight. Interestingly, that finding was even more

pronounced in smokers and in overweight or obese women!

bits 'n' bites

BABYINSURANCE

Is Food AddictionFor Real?

A:The notion of food addiction, specificallycarbohydrate addiction (since most folks dontbinge on steak and broccoli), has been aroundfor a while but remains controversial. Now astudy published in The American Journal of Clini-cal Nutritionhas documented the prevalence offood addiction in a large US-based populationof women. Using the Yale Food Addiction Scale,researchers found that over 8% of women 45 to64 years old met the criteria for being addictedto foods, while a smaller 3% percent of women62 to 88 years old met the criteria. In view of

recent books documenting how food scientistsdesign their food products to be downrightirresistible by manipulating levels of salt, sugar,and fat, these results show an alarming trend.

Best advice:If you know that a food is a triggerfood for you, the old adage everything in modera-tion may not work for you. Resist the first bite alto-gether to avoid an expertly plotted food addiction!

5/22/2018 Clean Eating 2014-07-08

17/100

ovega.com

BEFOREYOUBUYANOMEGA-3S

UPPLEMENT,

CHECKTHESEBOXES:

5xmoreomega-3perpillthankrill

oil

Nofishyaftertaste

Justonepillperday

Vegan,fromasustainableplantsource

GMO-free,Gluten-free

THENCHECKTHISBOX:

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGN OSE, TREAT, CURE OR PREVENT ANY DISEASE.

Theres one box that contains 5x more omega-3 per pill than krill oil. Ovega-3.

Theres no fishy aftertaste because its not from fish. Its GMO-free, vegan, gluten-free and

requires only one pill per day. Thats why Ovega-3 is the superior omega-3 supplement.

Go to ovega.com to find a store near you. Then visit:

And fine health food stores nationwide

Select

Select

5/22/2018 Clean Eating 2014-07-08

18/100

Margarita ShrimpSERVES 4.HANDSON TIME:20 MINUTES.

TOTAL TIME:20 MINUTES PLUS MARINATING TIME.

INGREDIENTS:

cup 100% agave tequila

3 tbsp fresh lime juice plus 1 tsp lime zest

3 tbsp chopped fresh cilantro

2 tbsp olive oil

1 tbsp raw honey or 2 tbsp fresh orange juice

1 jalapeo chile pepper, seeded and

minced, optional

1 lb peeled, deveined and tail-on large

shrimp (raw fresh or frozen, defrosted

and drained)

High-heat cooking oil (such as grape

seed or safflower), as needed

Pinch each sea salt and fresh ground

black pepper

EQUIPMENT:

Large bamboo skewers, soaked in

water for 1 hour

INSTRUCTIONS:

ONE: In a medium bowl, combine tequila,

lime juice and zest, cilantro, olive oil, honey

and jalapeo (if using). Transfer shrimp to a

large resealable bag or container and pour

marinade over shrimp, tossing gently to coat.

Transfer to refrigerator to marinate for 1 to

3 hours, turning occasionally.

TWO: Preheat a grill to medium and brush

grates with cooking oil. Remove shrimp from

marinade, discarding any excess marinade.

Sprinkle shrimp with salt and black pepper

and thread onto skewers. Grill shrimp for 2 to

3 minutes per side, turning once, until firm,

opaque throughout and pink in color.

NUTRIENTS PER SERVING OF RECIPE:

CALORIES: 131,TOTAL FAT: 2 g,SAT. FAT: 0 g,CARBS: 1 g,

FIBER: 0 g,SUGARS: 1 g,PROTEIN: 27 g,SODIUM: 155 mg,

CHOLESTEROL : 214 mg

Beer-MarinatedGrilled Flank SteakSERVES 8.HANDSON TIME:20 MINUTES.TOTALTIME:25 MINUTES PLUS OVERNIGHT MARINATING TIME.

INGREDIENTS:

3 cloves garlic, minced

1 small white onion, minced

1 12-oz bottle amber or nut-brown beer

(not dark beer)

2 tbsp Dijon mustard

2 tbsp reduced-sodium soy sauce

1 tbsp chopped fresh rosemary

2 lb flank steak, trimmed

bits 'n' bites //cooking class

We all know that properly pairing

wine with food will enhance a dish,

but did you know that cooking with

wine, beer and spirits has an even

greater flavor-enhancing effect?It allcomes down to the science of cooking; evapora-

tion and molecular bonding. Alcohol evaporates

relatively quickly and brings the flavor to our nose think about macerated berries in a little liqueur

and how wonderful they smell. Thats the alcohol

carrying the flavor and aroma of the fruit. Alcohol

also has the amazing ability to bond with fat and

water, which is important in a brine or marinade.

Some marinade ingredients are only fat soluble,

while some are strictly water soluble, so alcohol

helps bridge the gap and allows the flavors to

penetrate. The same principle applies with stew-

ing and braising. Alcohol also enhances sauces be-cause of both evaporation and molecular bond-

ing. When you dissolve ingredients in alcohol, and

reduce the sauce itself, the alcohol intensifies the

flavors. A sauce made with water or broth wont

be as flavorful. Lastly, a common myth is that alco-

hol burns off during cooking, which isnt entirely

true. The amount leftover depends on the original

amount of alcohol, cooking temperature, cooking

and resting time and the cookware used.

There are

two types of beer;

ALEand LAGER. Ale is fru

and earthy, lager is lighte

and drier. Beer in marinad

helps the flavor penetrate

leaves a subtle caramel

flavor and helps

tenderize meat.

PURE AGAVE

TEQUILAShave herbal

and mineral qualities

that enhance the

flavor of the marinade

and help the flavor

penetrate.


WHITE WINE

brings out the

flavor of the shallots anherbs by bonding to th

butter and imparts great

flavor to the dish from

the reduction

in liquid.

5/22/2018 Clean Eating 2014-07-08

19/100

High-heat cooking oil (such as grape seed

or safflower), as needed

tsp sea salt

tsp fresh ground black pepper

INSTRUCTIONS:

ONE: In a large bowl, combine garlic, onion,

beer, mustard, soy sauce and rosemary.

Transfer steak to a large resealable bag or

container and pour marinade over steak,

turning to coat. Transfer to refrigerator to

marinate overnight, turning occasionally.

TWO: Heat a grill to medium-high and brush

grates with oil. Remove steak from marinade,

discarding any remaining marinade. Season

steak with salt and pepper. Grill steak for

about 5 to 6 minutes per side, turning once,

for medium-rare doneness, or 7 to 8 minutes

per side for medium doneness. (NOTE:Test

with an instant-read thermometer, steak

should register 145F in thickest part.) Rest for

5 minutes, covered, before serving. To serve,

slice across the grain.NUTRIENTS PER SERVING / OF RECIPE:

CALORIES: 160,TOTAL FAT: 7 g,SAT. FAT: 3 g,MONOUNSATU

RATED FAT: 3 g,POLYUNSATURATED FAT: 0 g,

CARBS: 0.5 g,FIBER: 0 g,SUGARS: 0 g,PROTEIN: 23 g,

SODIUM : 188 mg,CHOLESTEROL: 65 mg

White Wine

Herb SauceSERVES 4.HANDSON TIME:25 MINUTES.

TOTAL TIME:25 MINUTES.

INGREDIENTS:

2 shallots, minced

2 cups dry white wine

cup cold organic unsalted butter, cubed

cup chopped fresh herbs (TIP:Opt for a

mix of any of the following: fresh flat-leaf

parsley, tarragon, chives or chervil.)

Sea salt and fresh ground black pepper,

to taste

INSTRUCTIONS:

In a small saucepan, bring shallots and wine to

a boil on high. Reduce heat slightly to a gentleboil and continue to cook, stirring occasionally,

until reduced to about cup, about 20 min-

utes. Remove from heat and whisk in butter

gradually until incorporated. Before serving,

return sauce to medium heat and gently warm

as needed; do not boil. Stir in herbs and season

with salt and pepper.


CALORIES: 135,TOTAL FAT: 12 g,SAT. FAT: 7 g,MONOUNSATU

RATED FAT: 3 g,POLYUNSATURATED FAT: 0 g,CARBS: 6 g,


CHOLESTEROL: 31 mg

FOODP

HOTOGRAPHYBYCARA

LYONS

OrganicIndiaUSA.com

Tulsi Moringa Teais a nutritious and delicious blend of TheQueen of Herbs Tulsi~Holy Basil, Moringa leaves and fragrant

Lemongrass. Moringa leaves are nutritionally rich, containing

essential minerals, vitamins, & all 18 amino acids the building

blocks of protein. Antioxidant abundant, stress relieving,

immune boosting, energy enhancing True Wellness!

EARTH

SEER

Ethical

Accountable

Reliable

Trustworthy

Holistic

Socially

Environmentally

Economically

Responsible

5/22/2018 Clean Eating 2014-07-08

20/100

5/22/2018 Clean Eating 2014-07-08

21/100

CleanEatingm

agaz

ine

S

EALOFAPPROVAL

A

pproed

supermarket guide //bits 'n' bite

Jazz up your poultry, meats, seafood and vegetableswith these incredibly clean and fragrant spice rubsand seasonings. BY LAURA SCHOBER

SIZZLIN

SEASONINGS

Mountain RoseHerbs EpicureanOrganics GaramMasalaA spicy, rich blend of organic

herbs and spices such as

cumin, coriander, cinnamon

and clove imparts plenty of

taste and flavor to Mountain

Rose Herbs Epicurean Organ-

ics Garam Masala. A staple in

Indian cooking, garam masala

is great for adding some hot,

curry flavor to meats or vege-

tables. The company donates

2% of its proceeds to the

Organic Consumers Associa-

tion, which supports organic

initiatives for consumers and

producers just another

notable reason why this spice

blend receives a Clean Eating

Seal of Approval.

Simply OrganicGrillingSeasoning:VegetablePerfect for picky eaters who

arent the biggest fans of plain

ol' vegetables, Simply Organic

Vegetable Seasoning offers a

pleasingly savory taste thanks

to a lip-smacking blend of

ingredients including organic

onion, garlic, cumin, cilantro

and bell peppers. Use this

CE-certified seasoning to

dress up roasted vegetables

or to add some kick to stir-

frys, soups and even nuts.

Simply Organic gives back 1%

of each sale to organizations

and projects that promote

organic farming since 2001,

the company has donated

over half a million dollars in

support of the cause.

Salt SistersPorcini PoultryRubLemon peel and porcini

mushrooms impart a deep

earthy flavor balanced

out by a soothing hint of

citrus in Salt Sisters Porcini

Poultry Rub. This delicious,

gourmet-style rub perks up

chicken and turkey sausages

and burgers as well as ricedishes and gravies. This rub

meets CEstandards for the

companys commitment

to using unrefined, natural

ingredients, proving that a

finger-licking rub doesnt

have to be full of processed

ingredients to impart

fabulous flavor.

Organic FairHerbes deProvenceSpice Rub

The aromatic flavors of

Organic Fair Provence Organic

Spice Rub are a satisfying

choice to coat over lean meats

or seafood, potatoes,

salad dressings and fresh,

soft cheeses, or for mixing

into vinaigrettes. This herbesde Provence is made with an

all-organic blend of rosemary,

lavender, tarragon, marjoram

and Mayan sea salt. This

CE-approved rub contains

2% of your daily value (DV) of

vitamin A, vitamin C, calcium

and magnesium as well as

4% of your DV of iron.

Mill Creek SpiceCompanyJRs FavoriteSteak SeasoningSmoky, mustardy, peppery,

spicy and garlicky JRs Fa-

vorite Steak Seasoning adds

a melody of drool-worthy

flavors to steaks and burger

patties. A mixture of certified

organic herbs and spices

and natural smoked sea

salt makes this grill-favorite

seasoning CE-worthy. Plus,

unlike other conventional

seasonings, it contains no

MSG or chemical anti-clump-

ing agents. The line of JR sea-

soning blends was inspired

by the culinary adventures of

the owners 80-something

mother, Jimmie Rae, who still

loves to cook up a storm to

this day.

JULY/AUGUST 2014Clean Eating21

5/22/2018 Clean Eating 2014-07-08


bits 'n' bites //four-legged finds

These sinfully sweet scoops make the perfectsummer treat for your pet. The ingredients are sosimple and pure that even you can enjoy them too!

Banana SplitMAKES 24 SCOOPS.

INGREDIENTS:

BANANA

1 banana, mashed

2 tbsp plain yogurt

STRAWBERRY

cup chopped strawberries

cup plain yogurt

CAROB

2 tsp carob powder

cup plain yogurt

FIDOFROYO

Heres whats on our

reading list this summer.BY ANNA LEE BOSCHETTO

TheBookClub

BE SURE TO CHECK OUT OUR

BLOG CLEANEATINGMAG.

COM/BLOG FOR ADDITIONAL

REVIEWS OF FABULOUS

COOKBOOKS!

Yummy Supper: 100 Fresh, Luscious & HonestRecipes from a (Gluten-Free) Omnivore

Dispelling the myth that gluten-free foods mean flavor-free fare,author Erin Scott began developing gluten-free recipes after being

diagnosed with celiac disease and finding out her two children were

also gluten-intolerant. As a result, Yummy Supperis a compilation of

exceptional recipes that range from a simple Watercress Salad with

Balsamic Cherries to an elegant Oven-Roasted Pork with Fennel

Seeds, Garden Rosemary and Garlic Rub. Divided into well-organized

chapters such as Slurp, Veg, Egg and Butcher Shop, Scott delves into

her simple solutions to gluten-free living, such as cooking at home

and eating more whole foods. BY ERIN SCOTT RODALE, $25

The Oh She Glows Cookbook

After subsisting on highly processed, low-calorie foods for nearly

a decade, self-taught chef and food photographer Angela Liddon

made the switch to a plant-based diet that included whole grains

and fresh produce. Not only did she gain energy, but she was also

inspired to share the recipes from her blog (along with new recipes) i

The Oh She Glows Cookbook. Now in her collection of totally-delicious

vegan recipes, including the Grilled Portobello Burger with Sun-Dried

Tomato Kale Hemp Pesto, Liddon promises to satiate the appetites o

vegans and meat-eaters alike. The cookbook also features smoothies

such as the Glowing Mojito Green Monster, making it an ideal kitchen

companion for every home cook. BY ANGELA LIDDON AVERY, $25

*NOTE:When introducing new foods to your pets, CE recommends first giving them a small amount and keeping an eye out forpossible allergic reactions. As always, while you are tr ying to make a h ealthier choice for your pet, you may wish to consult withyour veterinarian first. They can also inform you of specific breed requirements for a healthy diet.

VANILLA

Splash pure vanilla

extract

cup plain yogurt

INSTRUCTIONS:

In a medium bowl,

combine ingredients

for each flavor,

mixing well andrinsing bowl between

flavors. Scoop into

a mini muffin tin,

making 6 scoops of

each f lavor. Freeze for

5 to 6 hours.
http://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/blog

5/22/2018 Clean Eating 2014-07-08

23/100

Start the Almased Diet today! Call us toll-free at 1-877-ALMASED (1-877-256-2733)

5/22/2018 Clean Eating 2014-07-08

24/100

bits 'n' bites

Hit the reset button on your health withthese refreshingly delicious juices andsmoothies that will fuel your days withnoticeably more energy and set yourskin aglow while zapping toxins and freeradicals. BY CANDICE KUMAI

SERVES 2.

INGREDIENTS:

1 cups fresh pineapple

2 cups dandelion greens

2 cups baby spinach

1 cups coconut water

INSTRUCTIONS:

Add all ingredients to a

juicer and juice, then whisk

in coconut water to combine.

NUTRIENTS PER SERVING:

CALORIES: 70,TOTAL FAT: 0 g,CARBS: 17 g,FIBER: 0 g,

SUGARS: 12 g,PROTEIN: 2 g,POTASSIUM: 470 mg,

VITAMIN A: 90% daily value (DV),IRON: 10% DV

SERVES 3.

INGREDIENTS:

1 cup coconut water

4 cups baby spinach

Bartlett pear, cored

Fuji apple

1 tsp green

superfood

1 to 2 tbsp lemon juice,

to taste

1 cup ice

INSTRUCTIONS:

Add all ingredients to a blender

and blend until smooth.


CALORIES: 90,TOTAL FAT: 0 g,CARBS: 20 g,FIBER:

5 g,SUGARS: 10 g,PROTEIN: 2 g,POTASSIUM: 300 mg,

CALCIUM: 10% daily value (DV),IRON: 25% DV


The former host of Lifetimes Cook Yourself Thinand TLCs Home Made Simple,CANDICE KUMAI

received her professional culinary training at Le Cordon Bleu College of Culinary Arts in Los

Angeles, California and went on to cook in several California-based restaurants. A regular judge

on Food Networks Iron Chef Americaand a regular contributor to Shape and Mens Fitness, Kumai

has written and developed recipes for more than half a dozen cookbooks, including Pretty Delicious

(Rodale, 2011) and Cook Yourself Sexy(Rodale, 2012). Her newest cookbook, Clean Green Drinks

(Galvanized Books, 2014), is available now.

JUICES &SMOOTHIES

Life-Improving

5/22/2018 Clean Eating 2014-07-08

25/100

Studiessuggestthatpeoplefeelhappier,

calmerandmorepositiveondayswhen

theyconsumedfreshfruitsandvegetables.

SERVES 4.

INGREDIENTS:

1 cup unsweetened

almond milk

3 cups baby spinach 1 frozen banana

4 tbsp (1 scoop)

protein powder

3 tbsp mint

2 tbsp flaxseeds

1 cup ice

INSTRUCTIONS:

Add all ingredients to a blender

and blend until smooth.



SUGARS: 5 g,PROTEIN: 10 g,OMEGA3s: 1,220 mg,

IRON: 15% daily value (DV)

SERVES 3.

INGREDIENTS:

1 cup unsweetened

almond milk

2 cups cantaloupe 3 tbsp fresh mint

1 cup ice

INSTRUCTIONS:

Add all ingredients to a

blender and blend until smooth.



SUGARS: 8 g,PROTEIN: 1 g,VITAMIN A: 80% daily value (DV),

VITAMIN D: 8% DV,VITAMIN E: 15% DV

JULY/AUGUST 2014Clean Eating25

TOOLTIME

Vitamix S30

In an effort to appeal to small batch

Vitamixers, the sleek and stylish S30

was born and comes equipped with

2 shatterproof take-to-go contain-

ers. Its compact design fits nicely in

even the smallest of kitchens, but its

790-watt motor will not disappoint.

$399, vitamix.com

3

SMALLBUTMIGHTY

Blendtec Designer 725

Featuring a 100-speed touch screen

that allows you to control speed with a

swipe of a finger, Blendtec is calling the

Designer 725 a blender with a brain."

It even prevents problems by detecting

air pockets, risk of overheating and

more.$650, blendtec.com

2

THEROLLSROYCE

Omega VRT400 Juicer

The slower a machine extracts juice

from whole fruits and veggies, the

more it yields and the more nutrient-

dense it is. Juice in bulk with Omegas

new slow press, which produces juice

that stays at its nutritional peak, with-

out degradation, for up to 72 hours.

$430, omegajuicers.com

1

THENUTRIENTSAVER

5/22/2018 Clean Eating 2014-07-08

26/100

Refreshing summer libations and delectable

snacks youll want in your pantry this summer.

BY LAURA SCHOBER

Foodie

Faves

Foodie

Faves

NOT FROM CONCENTRATE

Celebs, jet-setters and clean eaters

alike flock to Jax Coco coconut water

for its pure taste, sustainable produc-

tion and luxe packaging. Now, yourlittle ones can get in on the great taste

too! The new Jax Coco Kidz line con-

tains up to 70% less sugar than juice

and offers five delicious flavors made

with pure 100% coconut water and

either fruit pure or cocoa.

$6 per 6 pack, jaxcoco.com

FRUIT SNACK

We love to stash Peeled Snacks Organic

Dried Fruits in our purses for when a

snack craving hits. With flavors such

as much-ado-about-Mango and

Apple-2-the-core offering just the

right amount of tang and sweetness,these sulfite- and preservative-free

snacks are dried at the peak of ripe-

ness, keeping flavor intact. Oh, and

did we mention these are also free of

added sugar and oils? Just heavenly.

$2.50, peeledsnacks.com

ICY COOL

On hot summer days, the robust yet refreshing taste of

Third Streets Unsweetened Black or Green Tea is just the

pick-me-up you'll need. Made with handpicked leaves from

India that are brewed in filtered water and then bottled for

your tasting pleasure, these organic, fair trade iced teas can

be enjoyed guilt-free they contain zero calories!

$2, thirdstreetinc.com

NEW GURT ON THE BLOCK

Icelandic yogurt, called skyr in its homeland, goes stateside

in this fat-free organic yogurt made from the milk of grass-fed

Wisconsin cows. Thicker and creamier than Greek yogurt and

brimming with gut-friendly probiotics, Smri Organic Icelandic

Yogurt in Pure contains 20 grams of protein per serving and

20% of your daily value (DV) of bone-building calcium.

$2.50, smariorganics.com

HOT TEAS

CAN BE A BIT

MUCH IN THE

SUMMER HEAT,

SO ITS GREAT

TO HAVE THIS

ICED VARIETY

ON HAND. ITS

PERFECT FOR

THE BEACH OR

AN OUTDOOR

PICNIC! ASHLEY SOUTER,

LEAD DESIGNER

IF YOURE LOOKING FOR SNACK THAT WILL CURB

AFTERNOON CRAVINGS AND IS FREE OF ADDED SUGARS,

THESE DRIED FRUITS ARE A FANTASTIC CHOICE. PLUS,

THEYRE PACKED WITH VITAMINS, MINERALS AND FIBER.

ALICIA REWEGA, EDITORINCHIEF

AS A PARENT OF T WO YOUNG BOYS, IT'S GOOD TO KNOW THAT

THESE COCONUT WATERS ARE RICH IN ELECTROLYTES AS WELL

AS NUTRIENTS SUCH AS VITAMIN C. WITH LOTS OF FLAVORS TO

CHOOSE FROM, EVEN MY PICKIEST CHILD HAS A FAVORITE. PAMELA GRAVER, ASSOCIATE ART DIRECTOR

I CANT RAVE ENOUGH ABOUT THIS YOGURT!

IT BEAUTIFULLY BALANCES BOTH TART AND

SWEET FLAVORS, AND I LOVE HOW CREAMY AND

DECADENT IT IS." LAURA SCHOBER, RESEARCH AND COPY CHIEF

26 Clean Eating JULY/AUGUST2014

bits 'n' bites //foodie faves

Thenew

Greekyogurt

?

5/22/2018 Clean Eating 2014-07-08

27/100

5/22/2018 Clean Eating 2014-07-08


The Food Network host dishes up a slew of useful tipsand tricks for garden bounty and farmers market finds.

BY ANNA LEE BOSCHETTO

AMY THIELEN

be inspired// cooking with

COOKING WITH

Q

A

How did living in the Midwest

influence your view of cleaneating?The kitchen I grew up in reached back

to my great-grandmothers era where

they used a lot of vegetables. I havent

changed my eating habits because we

enjoyed food that was real. My mom

taught me how to peel carrots and core

apples. The food prep methods I grew

up with are a big part of how I cook now.

Favorite garden-variety and whatare three ways to prepare it?Whether its from your garden or the

farmers market, beans are so much better

when theyre in season. In fact, I grow four

or five different kinds including green filet,

Romano, fava and soybeans. With young

green beans, I make a lemony sauce. I also

like to toast walnuts in a little olive oil and

thyme, then toss them with green beans

and a sprinkle of Parmesan cheese.

utting a fresh spin on rustic fare

comes naturally to Amy Thielen

thanks to her northern

Minnesota roots. As the host of Food

Networks Heartland Table, Thielen has

an approachable cooking style thatmaximizes fresh garden bounty.

People who grow their own food have

a lot; it may not be fancy, but its

generous and honest, she says.

Even though she refined her culinary

skills at some of New York Citys top

restaurants, she encourages home

cooks to simply follow their appetites

because everyone just wants great

recipes that offer the comfort and

quality of real food. Thielen spoke with

Clean Eatingfrom her kitchen in Park

Rapids, Minnesota, sharing her secrets

for building flavors and the best

vegetables for beginner gardeners,

along with a recipe that makes the most

of seasonal, garden-fresh produce.

Thielen recently won a James Beard

Award for her cookbook, The New

Midwestern Table: 200 Heartland Recipes

(Clarkson Potter, 2013).

P

Best starter-crop for novicegardeners?

If you have plenty of sun, eggplant is

amazing. I grow Asian eggplant. Buy a

starter plant and keep picking it so that

itll keep producing. It s great for stir-frys,

curries and eggplant Parmesan. You can

grill it until the skin blisters and becomes

soft. Then, scrape off the black skin and

put the smoked eggplant flesh into a bag

and freeze it for winter. When you want

to make baba ghanoush, thaw out the

eggplant and mix it with garlic and yogurt

or mayonnaise, and it will have a really

smoky flavor.

What is your favoritesummer flavor combination?Ground cherries, which are also known

as pineapple tomatillos, with yellow

cherry tomatoes. These two go well

together in a vinaigrette salad or in a

sweet and fruity pico de gallo.

Whats the secret to buildingflavor in a dish?When youre searing chicken or pork

in a hot pan, for example, take out the

meat and leave all the brown bits in

the pan. For basic weeknight cooking,youll want to incorporate whats in

the pan into your sauce by deglazing it

because its a simple way to build fla-

vor. Add broth or wine, Dijon mustard,

capers, rosemary, lemon juice and a

dab of butter for a piquant sauce that

you can pour over your meat. You can

just do this in a pan and make the flavor

that youre crazy about.

Tricks for instilling healthyeating habits at an early age?Every morning, my mom would ask my

brother and me to pick the vegetables

or side dishes, and she would pick the

protein. If one of us chose corn and

the other squash, shed encourage us

to pick a green vegetable instead. It

taught us how to make a balanced plate

with different colors and also taught

us how flavors played together. Now I

find myself asking my 6-year-old if hes

eating his rainbow!

5/22/2018 Clean Eating 2014-07-08

29/100

JULY/AUGUST 2014Clean Eating 2

Bonus

RecipeFROM

AMYTHIELEN

*

Roasted SweetPeppers WITH SOUR ORANGEVINAIGRETTE & GOAT CHEESE

SERVES 4.HANDSON TIME:35 MINUTES.


INGREDIENTS:

3 red and/or orange bell peppers 3 tbsp olive oil, divided

4 cloves garlic, thinly sliced

tsp each sea salt and fresh ground

black pepper, divided

Pinch organic evaporated cane juice

2 tbsp fresh orange or tangerine juice

2 tbsp fresh lemon juice

Pinch red pepper flakes

2 oz goat or feta cheese, crumbled

Whole-grain baguette or country bread,

sliced and toasted

INSTRUCTIONS:

ONE:Heat an outdoor grill to medium. Add

bell peppers to grill and cook, uncovered and

turning often, just until skins are fully black-

ened. (Alternatively, carefully blacken bell

peppers directly on the burner of a gas stove

top using tongs.) Transfer to a large glass or

stainless steel bowl, cover bowl tightly with

plastic wrap and let steam until cool enough

to handle. Carefully peel off skins and remove

stems. Halve and seed bell peppers, then

slice flesh into 1-inch-wide strips; cut strips

on the diagonal into diamonds.

TWO:In a large skillet, heat 2 tbsp oil onmedium. Add garlic and saut, stirring often,

until light golden brown. Add bell peppers

and season with tsp each salt and black

pepper, and cane juice. Reduce heat to

medium-low and cook , stirring occasionally,

until bell peppers are soft, about 15 minutes.

THREE:Meanwhile, prepare vinaigrette: In

a small bowl, whisk remaining 1 tbsp oil,

remaining tsp each salt and black pepper,

orange juice, lemon juice and pepper f lakes

until well combined.

FOUR:Divide bell pepper mixture among

serving plates and drizzle with vinaigrette.

Top with cheese, dividing evenly. Serve warm

or at room temperature with bread.


CALORIES:171,TOTAL FAT: 14 g, SAT. FAT:4 g,

MONOUNSATURATED FAT: 9 g, POLYUNSATURATED FAT:

1 g, CARBS: 10 g, FIBER:1 g, SUGARS: 6 g, PROTEIN: 4 g,

SODIUM:415 mg, CHOLESTEROL: 7 mg

5/22/2018 Clean Eating 2014-07-08

30/100

ouve heard the phrase an ounce

of prevention is worth a pound of

cure. The same can be said about

fresh berries a few minutes of

care are worth many extra days of enjoyment.Fresh berries are often $5 or more per carton,

so when they drop in price during the summer

months its a good time to stock up. Because of

their delicate structure and high water content, it

may seem as though your fresh berries lose their

luster overnight, making your dollar savings seem

futile. Cold temperatures are a key component

of keeping berries fresh, which is why berries

purchased from a refrigerated case tend to last

longer than those from a pick-your-own farm

or a fruit stand. Keeping your berries free

of excess moisture is another important factor inpreventing spoilage.

This is where you need to answer a key

question. Whats your plan for those berries?

If you dont need them for a few days,

refrigerate unwashed berries between

32F and 34F in the container you

purchased them in, then follow

our washing instructions just be-

fore using them. However, if you

want your berries available as a

within-reach snack for whomever

opens the fridge, complete our washing steps right

away. Theyll last up to 5 days and will be ready

at a moments notice to top your oatmeal, throw

in a smoothie or pop right into your mouth. If

you want to preserve your berries for a few weeksor months, follow our instructions all the way

through the freezing steps.

Whether you gobble up your fresh berries

right away or stretch them out for months, the

health benefits of having berries on hand are

long lasting. All berries are hydrating and a

great source of natural fiber, plus they contain

pigments that have antioxidant effects. Numerous

studies show that people who consume berries

on a regular basis have a lower incidence of heart

disease and cancer. So stock up now, and then

handle with care.

Soak up these quick tips to help your fresh berrieslast longer, and set yourself up for a future of sweet,

nutritious and ready-to-snack berry picking!BY LAURA WALSH, PHOTOGRAPHY BY GIBSON & SMITH

FRESH BERRIESHOW TO CLEAN & FREEZE

Y


how to//kitchen confidential

WhatYou'll

Need:

Paring knife

Large bowl

Distilled white

vinegar

Colander

Kitchen towels

or paper towels

Large rimmed

baking sheet

Zip-top freezer

bags

5/22/2018 Clean Eating 2014-07-08

31/100JULY/AUGUST 2014Clean Eating 3

Greek YogurtBerry Ice PopsMAKES 8 2OZ ICE POPS.

HANDSON TIME:15 MINUTES.

TOTAL TIME:4 HOURS, 15 MINUTES INCLUDES

FREEZING TIME.

INGREDIENTS:

2 packed cups fresh or frozen berries,

thawed (TIP:Any variety will work here;

feel free to mix your favorite types of

berries for a blend!)

3 tbsp raw honey, divided

1 cup plain Greek yogurt

EQUIPMENT:

1 8-count ice pop mold or 8 3-oz paper

cups (TIP: Look for ice pop molds that

make 8 2-oz ice pops such as The HopeFULL

Company Silicone Mold)

INSTRUCTIONS:

ONE: In a blender, pure berries until

smooth. Transfer mixture to a medium

bowl and stir in 1 tbsp honey.

TWO:In a small bowl, mix yogurt and

remaining 2 tbsp honey.

THREE:In ice pop molds or 8 small papercups, layer yogurt and berries (TIP: Make

1 layer of each or get creative with multiple

layers.) Alternatively, for a swirled effect, use

a butter knife to gently swirl mixtures; for

a blend, combine berry pure and yogurt

before adding to molds.

FOUR:Insert ice pop sticks; if using

paper cups, top cups with a small piece of

aluminum foil and poke sticks through foil to

stand upright. Freeze for at least 4 hours.

NUTRIENTS PER SERVING1 2OZ ICE POP:

CALORIES: 76,TOTAL FAT: 3 g,SAT. FAT: 2 g,CARBS: 11 g,


CHOLESTEROL : 5 mg

TASTY MIXINS

Mix up your ice pop f lavors with

these inspired additions! Simply

add the ingredients to pured

berries when you mix in the honey

in Step One.

HERBS: For a gourmet twist,

add 1 tbsp finely chopped fresh

basil to strawberry pops.

SPICES:A pinch of cinnamon

and a dash of pure vanilla

extract bring out the sweetness

in raspberry pops; tsp minced

fresh ginger adds exotic flair to

blueberry pops.

CITRUS:Add 2 tbsp fresh

lemon juice to blackberry or

blueberry pops for a lip-

puckering punch of flavor.

5/22/2018 Clean Eating 2014-07-08


How to Clean & Freeze Fresh Berries:

Sort through berries and discard any that

are soft, shriveled or rotten. Use a paring

knife to remove hulls from strawberries.

how to //kitchen confidential

1

Drain berries in a colander and rinse well

under cool water.

Spread berries out on kitchen towels andlet air dry; large strawberries may need to

be patted dry to remove excess water.

Berries must be completely dry before

refrigerating or freezing, as excess water

will accelerate spoilage.

Place berries in a large bowl and fill

bowl with a solution of 3 parts water to

1-part distilled white vinegar. Let sit for

1 minute, then gently swish berries around

to remove dirt.

3

The berries are now ready to refrigerateor freeze. Berries will stay fresh in the

refrigerator for 3 to 5 days if stored in

a loosely covered paper towellined

container.

TIP:Theres no need to wash them again

before snacking!

2

4 65

Transfer frozen berries to freezer-safe zip-

top bags. Seal and store in freezer

for up to 6 months.

To thaw, transfer desired amount of frozen

berries to a dish and refrigerate for 3 hours.

For faster thawing, transfer to a colander

and run under cool water.

TIP:Store whole strawberries in separate

bags from smaller berries, as the weight of

the strawberries can crush smaller, more

tender berries.

7 8

Before placing in freezer bags, berries mustbe frozen separately to prevent them from

sticking together. Spread berries in a single

layer on a large rimmed baking sheet.

Transfer to freezer for 4 to 6 hours.

TIP: If you prefer sliced frozen strawberries,

slice them before step 6 and place slices on

the baking sheet to freeze.

5/22/2018 Clean Eating 2014-07-08

33/100

COOL POPS:

These homemade popscontain just 3 ingredients

and freeze up quickly for asweet treat with less calories

and sugar than packagedbrands plus, they are aquality source of protein

and fiber, too!

5/22/2018 Clean Eating 2014-07-08


how to //kitchen tools

you remember the first time your

taste buds met the smooth sweet-

ness of homemade ice cream or

sorbet? Or how about that time

you first cracked an icy pop from its plastic mold and

popped it in your mouth? The delicate sweetness, vibrant

freshness and nostalgic excitement of making homemade

frozen treats is undoubtedly why food lovers are willing

to go the extra mile to make their summer sweets from

scratch. And, as a clean eater, you can take comfort in

knowing that every ingredient you add to your homemade

ice creams, sorbets and pops not only tastes decadent, but

also delivers healthful nutrients from summer-fresh fruits

and wholesome dairy.

Here at Clean Eating, we literally jumped for joy at

the sight of boxes and boxes of ice cream makers and

ice pop molds arriving in our office, just waiting for us

to test with our favorite concoctions of vibrant pured

fruits, creamy dairy and rich dark chocolate. Read on to

find out which ones made the cut in our kitchen, then be

sure to try our summery peach sorbet recipe!

Do

Our top-rated ice cream makers andice pop molds turn vibrant fruits andcreamy dairy into decadent desserts

that are perfect for summer fun!BY GILEAN WATTS, RECIPE BY AMIE VALPONE

BeatHeat!the

Lemon PeachSorbetSERVES 8.

HANDSON TIME:15 MINUTES.

TOTAL TIME:1 HOUR, 30 MINUTES

PLUS FREEZING TIME.

Make the most of your juicy

summer peaches with our

classic and refreshing sorbet.

INGREDIENTS:

6 cups peeled, pitted and

sliced peaches

3 tbsp fresh lemon juice

2 tbsp organic evaporated

cane juice

INSTRUCTIONS:

ONE: In a large bowl, toss

peaches, lemon juice andcane juice. Set aside at room

temperature for 20 minutes.

TWO:Transfer to a blender and

pure until smooth. Refrigerate

until cold, about 30 minutes.

THREE:Process mixture in

chilled ice cream maker, follow

ing manufacturers directions.

Transfer to a large shallow

container and cover surface

with wax paper; top with lid

and freeze to desired firmness

TIP:Because this recipe contai

no fat and minimal sugar, it is

best enjoyed within a day; othe

wise, it will become very firm.

NUTRIENTS PER SERVING CU

CALORIES: 58,TOTAL FAT: 0 g,SAT. FAT:

0 g,CARBS: 15 g,FIBER: 2 g,SUGARS: 13 g

PROTEIN: 1 g,SODIUM: 0 mg,

CHOLESTEROL : 0 mg

WEB BONUS:Get your ice pop fix with our threesatisfying 150-calorie ice pop recipes,available at cleaneatingmag.com/julyaugust-2014. We bet you'll fallfor the Frozen Cherry CheesecakePops shown here!

5/22/2018 Clean Eating 2014-07-08

35/100JULY/AUGUST 2014Clean Eating35

FOODPHOTOGRAPHYBYMAYAVISNYEI,FOODSTY

LINGBYCLAIRESTUBBS,P

ROPSTYLINGBYLARAMCGRAW,I

CEPO

PIMAGEBYLAURAWRIGHT

4

THEINNOVATOR

Zoku Quick Pop Maker

Zokus unique ice pop mold mirrors

ice cream maker technology by

having you freeze the moldovernight this takes the waiting

game out of pop making, as your

mixture freezes into pops in just

7 to 9 minutes. PRO:Quick-freeze lets you

make striped, layered and core pops; keep

the mold in your freezer to make pops

instantly when a craving hits. CON:Mold

only accommodates 3 pops at a time, so you

have to work in batches in order to make

larger quantities. $50, zokuhome.com

Cuisipro Donvier Ice Cream Maker

A favorite among DIY foodies, the Donvier

makes up to 1 quart of ice cream, frozen

yogurt or sorbet in just 15 to 20 minutes,

with the help of the prechilled bowl and an

occasional hand crank. PRO:No reliance on

electricity, so perfect for picnics or backyard

parties.CON:Hand-crank method requires

more work and attention than mechanized

units. $70, cuisipro.com

3

THECULTFAVORITE

2

THEWORKHORSE

T-fal Ice Cream Maker

The double-walled insulated canister of

this fully automatic ice cream maker chills

your custom mixtures as it churns them into

creamy ice cream, sorbet or frozen yogurt

in just 30 minutes.PRO:Wide-mouth open-

ing makes it easy to add your ingredients

without splashing or spilling; transparent

lid lets you see when your mixture is done

to desired consistency.CON:Unit makes

1 quart of ice cream, so not ideal for big

batches or large families. $50, t-falusa.com

1

THERETROCHIC

Hamilton Beach 4 Quart CollapsibleIce Cream Maker

This unit combines the old-school method of

using ice and rock salt to chill your mixture

with the convenience of a motorized mixer.

Simply place your liquid mixture in the bowl,

pop it in the bucket filled with ice and rock

salt, and let the motor churn for 25 minutes.PRO:Bowl doesnt require prechilling;

bucket is fully collapsible for easy storage.

CON:Unit requires food-grade rock salt and

ice to freeze the liquid into ice cream.

$40, hamiltonbeach.com

For smooth ice pops,

strain fruit-based mixtures

through a cheesecloth be-

fore pouring into molds.

Homemade ice cream and

sorbet often require ad-

ditional freezing after pro-

cessing to firm up. To do so,

transfer prepared ice cream

to a shallow container, cover

surface with wax paper

and fit with a lid. Freeze

until mixture reaches

desired firmness.

For best results, freeze your

ice cream maker bowl for at

least 24 hours before using,

and ensure your ice cream

or sorbet mixture is chilled

before adding to the unit.

Cold food slightly numbs

your taste buds, making

the flavors duller. To

counteract this, flavor

your frozen treats a little

stronger than to taste.

Tips & Tricks

5/22/2018 Clean Eating 2014-07-08

36/100

TheJuicy Burger


eat smart//classics, only cleaner

amburgers are one of the most

quintessentially American

foods I can think of. But a

classic burger, no matter how delicious,

is something you've seen before. In fact,

we've featured a variety of different burg-

er recipes inClean Eatingover the years.

So, to make it a worthwhile addition to

this column, I wanted to add a twist you

may not have tried without straying from

the theme of American favorites. The an-

swer turned out to be another classic thatcomplements a juicy burger like nothing

else: Thousand Island dressing.

Before I begin the process of making

over a recipe, I like to look at a textbook

version. To my surprise, it was difficult to

find a true from-scratch rendering of

Thousand Island dressing. Most versions

relied on store-bought ketchup, which is

great for a quick recipe, but not techni-

cally made from scratch. I already

knew that the basic concept behind this

dressing is combining a rich, creamy basewith the vinegary tang of ketchup. With

that as my starting point, I went to work.

A thousand problemsOf the all the condiments that health-

conscious clean eaters want to avoid,

Thousand Island dressing just might top

the list. It contains generous amounts

of salt and sugar, not to mention that

another popular ingredient, sweet pickle

relish, is generally soaked in high-fruc-

tose corn syrup.

That's the bad news. The good news

is that you probably already have most of

the ingredients for my updated version in

your kitchen right now. My all-time fa-

vorite ingredient for sauces and dressings

is plain yogurt. It never fails to add the

richness and mouth feel that our palates

anticipate when we're about to experi-

ence creamy foods. Since commercial

ketchup isn't exactly a health hero, I usedtomato paste, vinegar and a bit of raw

honey to stand in for the red stuff.

Since I feel that a proper Thousand

Island dressing is incomplete without

pickles, I opted for kosher dills, which

contain no added sugar. You'll have to

chop them yourself, but it's well worth

the minute of effort.

It's not ALL about the dressingA juicy, satisfying burger that could stand

up to the creamy dressing was a must. Ichose lean ground turkey for its mild fla-

vor that wouldn't overwhelm the toppers.

I opted for Provolone cheese (no way

was I going to skip the cheese!) for its

full flavor. As the final crowning glory,

I added one of the best f lavor-enhancers

I know of: sweet, sticky caramelized

onions. When all these components come

together, you have a positively mouthwa-

tering all-American burger.

H

Classic

CondimentsThere's no doubt our

Thousand Island dressing is

a delicious twist on the great

American burger, but we

haven't abandoned options

for all the traditionalists

out there! If your ultimate

classic requires ketchup,

mustard and perhaps one

or two other tried-and-true

toppers, we've got you cov-

ered. Here are our all-time

favorite options that taste

great and that dont have a

laundry list of additives and

preservatives.

Dr. FuhrmanNutritarian Ketchup

$13, drfuhrman.com

Eden OrganicYellow Mustard

$3, edenfoods.com

Tessemaes All NaturalHot Sauce/Wing Sauce

$5.50, tessemaes.com

Organic Valley Ameri-can Cheese Singles

$6, organicvalley.coop

Two American classics juicy burgersand Thousand Island dressing unite

for an unparalleled summer entre.BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH

As a seasonedwriter and recipe

developer, CEsResident Foodie

Julie OHara

has delved intoeverything fromrestaurant reviews

of tasty travel hotspots to offering

up her insider tipsfor preparing adeliciously cleanturkey dinner.

Her work hasalso graced thepages of Shape,

National Geograph-

ic Traveler, SELFandVegetarian Times.Plus, she blogsabout cooking!aminglingoftastes.com

YOUR RESIDENT

FOODIEJULIE OHARA

Ultimate

5/22/2018 Clean Eating 2014-07-08

37/100JULY/AUGUST 2014Clean Eating3

1 tsp apple cider vinegar

1 tsp raw honey

tsp Sucanat

tsp garlic powder

tsp Worcestershire sauce

tsp smoked paprika

tsp mustard powder

INSTRUCTIONS:

ONE:In a medium, heavy skillet on medium,heat olive oil. (TIP:A cast iron skillet works well

for this use; avoid using nonstick if possible.)

Add onion and stir to coat. Season with 1/8tsp

salt and tsp pepper and cook, stirring occa-

sionally, until very tender and lightly browned,

about 20 minutes. Reduce heat if onion starts to

brown too quickly or sticks to the pan. Transfer

to a bowl and set aside.

TWO:Heat an outdoor grill to medium-high

and lightly brush grate with cooking oil. In

a large bowl, combine turkey, remaining

tsp salt, remaining tsp pepper, chile

powder and garlic-herb seasoning. Form into

4 -inch-thick patties; indent each patty in

center with your fingers. Grill, flipping patties

halfway through, until no longer pink in center

and internal temperature reaches 165F on

an instant-read thermometer, about 10 to

12 minutes. Just before patties are done, top

Thousand IslandBurgersWITH CARAMELIZEDONIONS & PROVOLONE CHEESE

YOU SAVE: 476 CALORIES, 42 g TOTAL FAT,

8 g SUGARS, 808 mg SODIUM

SERVES 4.HANDSON TIME:30 MINUTES.


INGREDIENTS:

1 tbsp olive oil

large red onion, sliced

tsp plus 1/8tsp sea salt, divided

tsp fresh ground black pepper, divided

High-heat cooking oil (such as grape seed

or safflower), as needed

1 lb extra-lean ground turkey breast

tsp mild chile powder (such as

ancho chile powder)

tsp unsalted garlic and herb seasoning

4 -oz slices reduced-sodium

Provolone cheese

1 cup loosely packed baby spinach leaves

4 whole-wheat hamburger buns

THOUSAND ISLAND DRESSING

cup plain yogurt

3 tbsp finely diced low-sodium

kosher dill pickles

1 tbsp unsalted tomato paste

1 tbsp minced white onion

1 tsp olive oil mayonnaise

FOODSTYLINGBYMARIANNEWREN,

PROPSTYLINGBYGALLI

MAUFRY

each patty with 1 cheese slice and allow to just

melt. (NOTE:Burgers can also be prepared

in the oven under the broiler on a greased,

foil-lined baking sheet. Broil on high for about

10 minutes, flipping halfway, until cooked

through. Remove from oven, top with cheese

slices and let rest for 3 to 5 minutes.)

THREE:Meanwhile, prepare Thousand Island

dressing: In a medium bowl, combine all

dressing ingredients and stir until Sucanat hasdissolved, about 1 minute. Divide spinach,

caramelized onions, patties and dressing

among buns.

Nutrients*:THEN AND NOW

NOW THENNutritionalFacts

Compared with a traditional burgerwith Thousand Island dressing**:

*Serving size is 1 burger

** The burger used for comparison is theGriddle Burger with 18,000 Island Dressingand Quick Pickles from foodnetwork.com

Calories 940 464

Total Fat (g) 57 15

Sat. Fat (g) 20 6

Carbs (g) 47 42

Fiber (g) 3 7

Sugars (g) 12 4

Protein (g) 55 43

Sodium (mg) 1,361 553

Cholesterol (mg) 186 81

5/22/2018 Clean Eating 2014-07-08

38/100

eat smart// complements


StrawberriesFUNCTION:Stroke risk management

HOW THEY WORK: Perhaps the only thing sweeter

than a peak-of-summer strawberry is the news that the

red fruits high levels of vitamin C can help reduce your

risk of stroke specifically, blood vessel ruptures inside

the brain as French researchers announced at the 2014

meeting of the American Academy of Neurology. Their

findings werent just limited to strawberries, though

the study also found that other forms of vitamin C,

such as citrus fruits, peppers and broccoli, can also help

ward off your stroke risk.

TRY THEM: Straight off the organic vine! Try CEs Mega

Berry Antioxidant Spinach Salad or Strawberry Coconut

Crisp from cleaneatingmag.com.

SeaweedFUNCTIONS:Anti-inflammatory, weight management,

cancer risk reduction and healthy thyroid function

HOW IT WORKS: Long gone are the days when seaweed

was a just a beach-time bother. Today, studies show that thefiber in the edible algae can help curb obesity while its iodine

can help maintain a healthy thyroid, spurring the sales of

everything from seaweed chips and powders to dried seaweed

salads and kelp sea seasonings. Meanwhile, a 2013 University

of Florida study indicated that sea lettuce may be able to fend

off prostate cancer and inflammatory diseases thanks to its

antioxidant-rich compounds.

TRY IT: Further studies

are needed on seaweeddosages for reducing cancer

risk, but adding a serving

or two of seaweed to your

daily diet can help increase

fiber, minerals and vitamins

without adding excess

amounts of iodine.

Summers BountySeasonal Benefitsfor Your Body

3j DRcRY Ef

1

2

SaltwaterFUNCTIONS:Skin health,

energy and digestive health

HOW IT WORKS:With oceansmaking up 71% of the earths surface,

they must be doing some good, right?

In more ways than one: Research

shows that swimming in saltwater

can soothe skin rashes, thanks to a

protective barrier it creates. In one

study from theJournal of Investigative

Dermatology, researchers found that

bathing in Dead Sea salt with

5% magnesium chloride can increase

skin hydration while decreasing

inflammation. Other studies have

shown that Epsom salts madewith magnesium and sulfate

may help reduce bloating and

improve digestion.

TRY IT:If you cant get to the seaside,

look for bath salts containing Dead Sea

salt or magnesium chloride. Or you can

soak in 2 to 3 cups of Epsom salts for

10 to 12 minutes next time you want a

relaxing bath.

3

5/22/2018 Clean Eating 2014-07-08

39/100JULY/AUGUST 2014Clean Eating 3

PHOTOKIEFERPIX/SHUTTERSTOCK.C

OM,

SEAWEEDICONOKSANCIA/SHUTTERSTOCK.C

OM,

STRAWBERRYICONDENISBARBU

LAT/SHUTTERSTOCK.C

OM,

FISHICONANTHONYCZ/SHUTTERSTO

CK.C

OM,

SUNICONANDROMINA/SHUTTERSTOCK.C

OM

Sunshine FUNCTION:Mental healthHOW IT WORKS: One more reason to get your daily dose of vitamin D:

It may boost your brainpower, slow the rate of multiple sclerosis (MS) and

reduce harmful neurologic activity. An international team of researchers

led by Alberto Ascherio, MD, from the Harvard School of Public Health,

wrote in the March 2014 edition ofJAMA Neurology that people with

MS symptoms and low vitamin D levels of less than 50 nanomoles per

liter are more likely to develop brain lesions and deteriorate faster than

people with higher vitamin D levels. People with Parkinsons disease andhigh vitamin D levels are also sharper and happier than those with low

levels, according to a December 2013 report published in theJournal of

Parkinsons Disease.

Sand FUNCTIONS:Exfoliation and fitnessHOW IT WORKS: You already know that the exfoliating particles in sand can help scrub away dirt

and dead skin cells just witness the array of products contai

Documents

Clean Eating 2014-07-08