Eat Clean in 2018: Lose Weight, Feel Great, Love Every Bite

Real food for a healthy, happy life.

Cook Su n da y JANUARY/FEBRUARY 2018

EASIEST-
EVER
BLENDER
FOR THE SOUPS
WHOLE WEEK

Y I S S U E
E R S A R
A N NI V
10 -Y E AR
SUPERCHARGE
YOUR ENERGY
WITH 43 NEW RECIPES YOUR
LOW-CARB,
+ MAKE-AHEAD
FREEZER MEALS
HIGH-PROTEIN
MEAL PLAN
Alicia Silverstone
INTRODUCES

ORGANICS GUMMIES

“These yummy gummies are so special because

they are the first-ever to be made from real, organic,
non-GMO fruits and vegetables (9 whole organic
fruits in every bottle!) and without sugar, animal
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vitamins. I am so proud of them and pleased to
share them with you. These vitamins are specially
formulated to help make sure your body gets the
essential nutrients it needs without all the other ‘icky
stuff’ usually found in gummies. You will love them!”

Enjoy! Love, Alicia

ALICIA SILVERSTONE
Actress, NY Times Best-Selling
Author, Health Advocate
CERTIFIED
USDA ORGANIC &
NON-GMO PROJECT
VERIFIED FRUIT
& VITAMIN GUMMY

All mykind Organics Gummies are made with nine organic whole fruits in each bottle and contain no synthetic ingredients,
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 Clean Eating
contents

JANUARY/FEBRUARY 2018

FEATURES
48 BLENDER SOUPS
All you need is a blender, a
medium saucepan and some
fresh, seasonal ingredients
for 5 soul-satisfying soups.

56 FROZEN CHICKEN
DINNERS From sweet-and-
sour chicken thighs to Hawaiian
chicken breasts, these make-
ahead poultry dishes guarantee
juicy and flavorful results.
By Marianne Wren

64 WE’RE NUTS ABOUT IT!

Nut butter is the star in these
flourless recipes that include
quick breads, cookies and
muffins. By Pamela Salzman

56
Make-ahead chicken
dinners are infused with
MEAL PLANNING
FOR EASY WEEKDAYS
72 YOUR 1-WEEK
PALEO MEAL PLAN
In this incredibly appetizing and
nutrient-rich meal plan, we’ve
mouthwatering flavor thanks ditched the grains, legumes
to our ingenious marinades. and dairy in lieu of healthy fats,
seafood, meats, fresh fruits and
vegetables. By Beth Lipton

78 COOK ON SUNDAY

40
Get your ducks in a row and
cook these make-and-take
meals in advance for healthy
eats you can savor all week
long. By Amy Symington
We’re celebrating CE’s 10-year
anniversary by giving you a
chance to win one of 10 fabulous
kitchen tools and appliances!

2 cleaneating.com JANUARY/FEBRUARY 2018

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 contents

LIVE BETTER
18 BIRTHDAY CAKE
Celebrate CE’s 10-year
anniversary with this
decadent 10-layer cake! 86 Fresh fitness
20 BITS & BITES gear to inspire
Food, health and nutrition your daily
news you can use. workouts.

22 3 WAYS WITH
BREAKFAST BOWLS

48
Satisfying breakfast bowls
topped with drool-worthy fixings. HEALTH MUST-HAVES
28 CLEAN LIVING 31 FOODIE FAVES
Make your own dry shampoo, Make gluten-free baking a
Soup your way healthy: sans the chemicals. breeze with these 5 alt flours.
20-minute blend-and-heat
soups to curl up with. 36 TOP 10 FOOD TRENDS 34 SUPERMARKET GUIDE
Lead your kitchen into 2018 with Discover CE’s top picks of
our guide to the top food trends. the creamiest and most-
nutritious yogurts.
42 TAKE 5
Take a peek into the wellness 40 TOOLS
routine of culinary nutritionist In honor of CE’s 10th birthday,
Pamela Salzman. we’re giving away 10 of these
snazzy culinary prizes!
46 A GREENER YOU
Nine trailblazing ways to stay 86 GEAR & GADGETS
green and lean. Twelve fitness helpers to
keep you moving and grooving.
88 COMPLEMENTS
Twelve disease-fighting nutrients 92 MIND & BODY
to jump-start your new year. BOOSTERS

64
Sleep more soundly with
90 ASK DR. JONNY these slumber-inducing
Jonny Bowden answers your foods and nutrients.
most-pressing nutrition Qs.

96 SWEET TOOTH 75
67
Eat Clean in 2018: Los
Real food for a health
e Weight, Feel Great,
Love Every Bite
These wheat-free recipes use
JANUARY
MARCH 2017

y, happy life.

A melt-in-your-mouth Chocolate
/FEBRUARY 2018

our favorite nut butters as the Tart with Peanut Crust.

36 IRRESIST

base, from peanut to cashew.

Cook Sunday
IBLE

JANUARY/FEBRUARY
10-YEAR

2018
GOOD-FO
ANNIVER

EA SIE ST-
48
R-YOU

FOR E EVE R
P.
WHOLE WTH
SARY

78
RECIPES

BLE ND ER
ISSUE• HEALTHIE

P. EE K SO UPS
• EASIEST-ST-EVER
EVER BLENDER

THE REGULARS ON THE COVER

PASTAS •SOUPS
10 BRAIN-BO
• MAKE-AH
OSTING

CE Online ................................................. 6 Recipes featured are from

EADFOODS

ISSUE
FREEZER

SARY
• CLEAN

“Blender Soups” (p. 48).

ANNIVER
MEALSCHOICE
• YOURAWARDS

Editor’s Letter ....................................... 8

10-YEAR
Photographer: Ronald Tsang
LOW-CAR
• WEEKNIG
B, HIGH-PR

Letters & Advisory Board ..........12 Food Stylist: Nancy Midwicki

10
HTOTEIN

P.
MEALSMEAL

Prop Stylist: The Props

FOR A

SU PE RC HARG
PLAN

E
STEAL

YOUR EN GY
Recipe Index .......................................14 WITH 43 NEW RECER
IPES
Issue 75
67 • cleaneatin

YO UR
+ MAFREKE-EZEAHREAMEDALS LOW- CA RB , cleaneating.com

56
HIG H-PROTEIN
g.com

JANUARY/FEBRUARY
2018 $5.99 US

ME AL PLA N
P.

4
Please display until
2/13/18

cleaneating.com
P. 72
 ce online

DIG INTO MORE CE at cleaneating.com

LOSE 5 POUNDS IN 2 WEEKS

Trying to slim down? Try our
dietitian-designed 2-week
meal plan averaging 1,400
calories a day to help you
drop 5 pounds in 2 weeks.
Our New cleaneating.com/drop5

Cookbook
Is Finally Here!
Kick off the new year right with a collection of our best recipes

BOOK BY WSTOCKSTUDIO/SHUTTERSTOCK.COM, LOSE 5 POUNDS RACHEL KORNIEK, FREEZER MEALS RONALD TSANG
for thriving health in 2018. Inside our latest cookbook, Clean
Eating for Every Season, you’ll find more than 250 easy recipes
for healthy living year-round plus bonus meal plans for easy
shopping, cooking and eating that is just as delicious as it is
nutritious. Available now wherever books are sold and at CLEAN FREEZER MEALS
amazon.com. Learn more at cleaneating.com/cookbook. Stay on track with your goals
by making these genius
DAILY MOTIVATION IN YOUR INBOX! freezer meals ahead that
go directly into your slow
Get the best of Clean Eating delivered straight to your inbox! cooker on days you need
Sign up to receive our top recipes, important health news and exclusive them most. cleaneating.com/
expert tips every week at cleaneating.com/newsletter. freezermeals

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Pinterest.com/cleaneatingmag Instagram.com/cleaneatingmag YouTube.com/cleaneatingmag

6 cleaneating.com JANUARY/FEBRUARY 2018

 Blendology. Powerful 3HP motors, sharp blades and smart engineering.
Brilliantly designed with noise reduction in mind because quiet doesn’t mean a lack of strength.

Simple & Creamy Squash Soup

Cut the squash into wedges. Scoop out the seeds, cut
off the rind, and dice the squash.
Heat the oil in a large skillet over medium high heat. Add
the squash, onion, and garlic. Sprinkle with a little salt and
saute until lightly browned and the squash is cooked through.
Place the cooked squash in your Omega blender and add
the milk and cayenne. Blend for 3-5 minutes or until the
mixture is very smooth. Season generously with salt. Top
each serving with toasted walnuts, cheese, or cream.
 editor's letter

10 Years of Clean Eating!

This issue marks 10 years of Clean Eating, and we couldn’t be more honored

PHOTO BY PIERRE GAUTREAU, HAIR STYLING & MAKEUP BY VALERIA NOVA, FASHION STYLIST (REPRESENTED BY JUDY INC.) RACHEL MATTHEWS BURTON, PAMELA PHOTO BY AMY NEUNSINGER
to still be your number one resource on the topic, serving up the most irresistible
healthy recipes around and distilling the latest health and nutrition research so
you can continue to tinker with your lifestyle, making doable improvements for
your very best health.
A lot has changed in 10 years. Once a print-only business with few ancillary
products, we’ve expanded considerably over the last few years with our online
cooking school, The Clean Eating Academy, growing rapidly with new courses
being added every few months. We released a brand-new cookbook, Clean Eating
for Every Season: Fresh, Simple, Everyday Meals (order yours on Amazon today!),
we launched our first-ever 45-day online health challenge that was a smashing
success, and we published a bookazine called Healing Foods that’s also on stands
now (don’t miss it!). Interest in nutrient-dense recipes that taste incredible has
grown exponentially over the last decade, and we’re everywhere that passionate,
healthy foodies are whether it’s in online education, at the bookstore, on social
media, at the supermarket checkout, on your tablet or in your inbox. We love
your ferocious appetite for everything Clean Eating, and we’re cooking up plenty
more to keep you up to speed and inspired in 2018.
This issue is filled with celebratory goodies to commemorate the occasion. It’s our birthday, but you’re
getting the gifts! For a chance to win one of our top 10 tools of the year (check them out on page 40), go to
cleaneating.com/10yearquiz and take the CE trivia quiz to be entered. Of our top 10 tools of the year, one in
particular – a stunning mint green SMEG stand mixer – will go to the reader who bakes our 10 Tiers for 10 Years
anniversary cake (page 18) and shares a photo of it, tagging @cleaneatingmag on social media. We’ll draw from
the submissions at random, so don’t worry if you’re a novice baker and your cake isn’t exactly photogenic – have
fun with it! Be sure to also check out our 2018 trend report to peer into the future of food (page 36), and then
head on over to page 42 and steal our resident culinary nutritionist’s inspiring daily health habits. I can’t think
of a better way to ring in the new year by celebrating 10 phenomenal years of health-improving content.
As always, thanks for your support, and let us know how we’re doing so we can keep serving up the stuff you want.
Happy New Year!
Alicia Tyler
Editorial Director
@lishtyler

Write to us! We’re listening.

CEeditorial@aimmedia.com
CE THROUGH THE YEARS

Here’s a look at some

of our most memorable
covers from the last
decade (most for good
reasons but we’ve
admittedly made some
questionable creative
calls along the way).

2007: WINTER 2008: SPRING 2008:

THE OXYGEN “CLEAN EATING” OUR HIGHLY SUCCESSFUL AN UNFORTUNATE FOLLOW-UP THAT

8
SPECIAL THAT INSPIRED THE MAG. DEBUT ISSUE. TAUGHT US A FEW LESSONS.
cleaneating.com
 THE STAFF’S ALL-TIME FAVE RECIPES
SALAD WRAP PHOTO BY MAYA VISNYEI, CURRY PHOTO BY YVONNE DUIVENVOORDEN, ZUCCHINI LASAGNA PHOTO BY BEATA LUBAS, PARCELS & MOUSSE PHOTO BY RONALD TSANG,

HERB & NUT PINEAPPLE ZUCCHINI CHICKEN & BUTTERNUT LEMON,

SALAD WRAPS CURRY TOFU LASAGNA RICOTTA STUFFED SQUASH COCONUT &
– Alicia Tyler, – Laura Schober, WITH CASHEW ZUCCHINI PARCELS LASAGNA CAYENNE MOUSSE
Editorial Associate CHEESE PESTO – Alaina – Angie Mattison, – Andrea Gourgy,
Director Editor & – Stacy Jarvis, Greenberg, Copy Editor Executive Editor
Research Chief Creative Senior Graphic
Director Designer

MEMORY LANE
We used to run not one
but two fitness columns
in every issue of CE! Our celebrity
“Eat Like a Star”
column (2008–2009).

The aforementioned
questionable
SQUASH LASAGNA PHOTO BY KRIS OSBORNE

creative decisions.

We’ll never forget

That time we pitted the legend who
three hunky chefs started it all, Robert
against each other for “Bob” Kennedy.
your Valentine’s meal.

NOV/DEC 2013: APRIL 2016: SEPTEMBER 2016: JUNE 2017:

OUR FIRST ISSUE UNDER A RADICALLY DIFFERENT COVER OUR REDESIGN ISSUE — ANOTHER FRESH COVER
ACTIVE INTEREST MEDIA. AND OUR TOP SELLER OF 2016. AND ALL-TIME BEST SELLER! PROVES THAT BOWLS ARE
HAVING A MOMENT.

Editorial
EXECUTIVE EDITOR Andrea Gourgy
ASSOCIATE EDITOR & RESEARCH CHIEF
Laura Schober
COPY EDITOR Angie Mattison
NUTRITION CONSULTANT Antonina Smith
CONTRIBUTING CULINARY NUTRITIONIST
Pamela Salzman
Art
SENIOR GRAPHIC DESIGNER Alaina Greenberg
CONTRIBUTING DESIGNERS
Brian Britt, Jessica Hearn,
Darrell Leighton, Erin Lutz
SENIOR ELECTRONIC IMAGE SPECIALIST
Allan Ruhnke
Recipe Creators
Kathrin Brunner, Beth Lipton, Pamela Salzman,
Amy Symington, Marianne Wren
Contributors
Kristen Anderson, Tiffani Bachus, Isadora Baum,
Jonny Bowden, Kathrin Brunner, Sarah Tuff Dunn,
Kate Geagan, Teresa Laurenzo, Erin Macdonald,
Karen Morse, Pamela Salzman, Lisa Turner
Photographers
Meaghan Eady, Crayola England,
Chris Hennessey, Beata Lubas,
Vincenzo Pistritto, Ronald Tsang
Food Stylists
Madalyn Bendgen, John Kirkpatrick,
Nancy Midwicki, Robin Zimmerman
Prop Stylists
The Props
10 cleaneating.com
ISSUE 75 • PRINTED IN THE USA
GROUP PUBLISHER Joanna Shaw
EDITORIAL DIRECTOR Alicia Tyler
CREATIVE DIRECTOR Stacy Jarvis-Paine
Production Head Office
GROUP PRODUCTION DIRECTOR Barb Van Sickle GROUP PUBLISHER CLEAN EATING, VEGETARIAN TIMES,
PREPRESS MANAGER Joy Kelley BETTER NUTRITION AND AMAZING WELLNESS
AD COORDINATOR Cossette Roberts Joanna Shaw | 800.443.4974, x 709
jshaw@aimmedia.com
Marketing & Web ASSOCIATE PUBLISHER Lisa Dodson
MARKETING DESIGNER Judith Nesnadny 800.443.4974, x 703 | ldodson@aimmedia.com
jnesnadny@aimmedia.com SUBSCRIPTION CUSTOMER SERVICE: 1.800.728.2729
CONSUMER MARKETING DIRECTOR Collin Stewart
SENIOR NEW MEDIA MARKETING MANAGER Advertising Sales
Rachel Van Buskirk WEST COAST FOOD SALES DIRECTOR
EMAIL MARKETING MANAGER Rebecca Schmidt Donna Diamond | 818.271.8956
ddiamond@aimmedia.com
Consumer Marketing EAST COAST FOOD SALES DIRECTOR
CIRCULATION DIRECTOR Jenny Desjean BJ Ghiglione | 619.249.2337
DIRECTOR OF RETAIL SALES Susan Rose BGhiglione@aimmedia.com
EAST COAST SALES DIRECTOR-VHMS*
Editorial Office Bernadette Higgins | 561.362.3955
171 East Liberty St., Suite 249, bhiggins@aimmedia.com
Toronto, ON M6K 3P6 MOUNTAIN AND WEST COAST
SALES DIRECTOR-VHMS*
Business Office Cindy Schofield | 310.456.5997
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Lisa Dodson | 502.277.9707
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MARKETSCENE ADVERTISING MANAGER
Distribution Clean Eating (ISSN 1913-7532, USPS 003- Carl Kurdziolek | 812.339.5868
610) is published nine times per year (Jan/Feb, March, April, May,
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June, Jul/Aug, Sept, Oct, Nov/Dec) by Cruz Bay Publishing, Inc., an
Active Interest Media company. Advertising and business offices
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POSTMASTER: Send address changes to Clean Eating, P.O.
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Box 420235, Palm Coast, FL 32142-0235. Subscription rates in the
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material. Manuscripts and photographs must be accompanied by a stamped,
OFFICER & TREASURER Michael Henry
self-addressed return envelope. To remove your name from promotion lists,
write to the address above. Please Note: All readers are advised to consult CHIEF INNOVATION OFFICER Jonathan Dorn
their physician before beginning or adding a new fitness regimen or changing
VICE PRESIDENT OF AUDIENCE DEVELOPMENT
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 Tom Masterson
of this magazine. VICE PRESIDENT, CONTROLLER Joseph Cohen
VICE PRESIDENT, RESEARCH Kristy Kaus
AIM BOARD CHAIR Efrem Zimbalist III
© 2018 by Active Interest Media, Inc. All rights reserved.
No part of this magazine may be reproduced in any
manner without written permission from the publisher.
* Vitamins, Herbs, Minerals, Supplements
PHOTO BY EDWARD POND
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 letters & advisory board

Q/ Are adaptogens like ashwagandha safe to take daily? Meet Our Experts
– TERESA OLSEN, SEATTLE, WA jonny bowden PhD, CNS
A/ Ashwagandha is a restorative herb and adaptogen with roots in
Board-certified nutrition specialist,
motivational speaker, author and
Ayurvedic medicine that has been used for millennia. An adaptogen works expert in the areas of weight loss
like the thermostat in your house: When it’s too hot, the thermostat brings and health.
the temperature down, and when it’s too cold, it does the reverse. Similarly,
ashwagandha can give you a boost when you’re running low and cool you off kathrin brunner CNP
a bit if you’re too stressed. Studies show it is perfectly safe for most people; Clean Eating’s “Clean Living” columnist,
however, I do not recommend taking ashwagandha while pregnant. If you nutritionist and yoga teacher. Brunner
are taking other medications or have a specific health condition, it’s best to teaches at The Institute of Holistic
Nutrition and has a private practice that
speak with your health-care provider before taking it. The ideal amount is offers a variety of workshops, corporate
6,000 milligrams a day, divided into two or three doses, though a daily dose talks and yoga classes.
of 500 milligrams has also been found to be useful. The best form is
ashwagandha root extract. – JONNY BOWDEN erin macdonald RDN
tiffani bachus RDN
Clean Eating Academy instructors,
We Hear You! co-owners of the U Rock Girl nutrition
and training program (URockGirl.com),
SMITTEN IN THE KITCHEN registered dietitians and nutrition,
As a health and wellness coach, I absolutely love Clean Eating fitness and wellness experts.
magazine. It’s an amazing tool for everyone on their journey to
a healthier lifestyle. Incredible recipes, in-depth research articles heather bainbridge
on the latest trends, eating tips for the holidays and an awesome BSc, MA, EdM, RD, CDN
shopping guide for recipes in the back. Oh my word, I am smitten! Certified dietitian-nutritionist and
They make my jobs and my clients’ lives a little easier. Go get registered dietitian who specializes in
yourself a subscription, because I don’t share mine! counseling clients to achieve a healthier
– THE WEIGH IT IS, VIA FACEBOOK weight and improve conditions including
MAKE-AND-TAKE MEALS type 2 diabetes and heart disease.
Just purchased your special issue
Healthy To Go, and it’s a game changer… love it. jill silverman hough
– LYNNE BONSIGNORE, VIA FACEBOOK Recipe developer, culinary instructor

Insta Love ♥ TAG US IN YOUR POSTS WITH HASHTAG #CLEANEATINGMAG

and author of the 100 Perfect Pairings
series and co-author of The Clean
Plates Cookbook (Running Press, 2012).

@ T E S H A_ GOODMAN pamela salzman BA, MBA

My latest obsession. Hawaii 5-0
Rainbow Bowl (recipe adapted
from cleaneating.com).
Clean Eating’s Contributing Culinary
Nutritionist, Clean Eating Academy
instructor, natural foods cooking
instructor and holistic health counselor.
Her blog, pamelasalzman.com, offers
healthful recipes and time-saving tips.

james smith MBA

Clean Eating Academy instructor
and Tourism and Hospitality chair at
@ I _ LOVE _ B OAT _ R I D E S Fanshawe College with more than
Kung Pao Cauliflower Stir-Fry with 25 years of experience. He completed
braised baby bok choy. Main dish his culinary training at George
courtesy of @cleaneatingmag Brown College.
September 2017 issue (p. 18)!
marianne wren BA, CC
As both a recipe developer and food
Tell us what you thought of this issue by emailing us at CEeditorial@aimmedia.com. stylist, Wren has worked with print and
Plus, get bonus recipes and more clean-eating content on social media. advertising clients. She completed her
culinary training at Dubrulle French
Culinary School and The Culinary
Institute of America.

12 cleaneating.com JANUARY/FEBRUARY 2018

 recipe index

Your CE • Freezable
• Quick under 45 minutes
Recipe Guide • Vegetarian may contain eggs and dairy
• Gluten-free
• sauce,
Make it gluten-free Recipe contains soy
miso, Worcestershire sauce and/or
Keep your health goals on track with these standout tamari. All of these ingredients are available
meals that will keep you satiated from morning to night. in gluten-free and regular varieties.

grains & vegetables

••
Smoky Sweet
•••
Peanut Butter
•••
Pumpkin
•••
New-Fashioned
•••
Creamed Spinach-
•
Mushroom Walnut
Potato Bowl & Warm Strawberry Amaranth Bowl Cobb Salad Stuffed Potato Lentil Balls
P. 22 Jam Quinoa Bowl P. 23 P. 72 P. 75 P. 79
P. 22

seafood poultry

•
The Best Dairy-
••
Chana Masala
••
Garlicky
••
Salmon Lettuce
••••
Tahini Chicken
•••
Buttermilk & Herb
& Gluten-Free P. 83 Crab-Stuffed Cups Wings Chicken Breasts
Mac & Cheese Mushrooms P. 76 P. 59 P. 59
P. 81 P. 73

•••
Sweet
& Sour
Chicken
Thighs
P. 58
••••
Hawaiian Chicken
••••
Coconut Thai
•••
Smoky Orange
••
Roasted
Breasts Chicken Wings Chicken Thighs Vegetables
P. 60 P. 61 P. 62 with Chicken Sausage
P. 76

14 cleaneating.com JANUARY/FEBRUARY 2018

soups

•••
Green Detox Broth
•• •••
Tomato
•••
Turmeric
White Bean Soup
P. 45 with Caper Thyme Soup Corn Soup
Almond Pesto with Arugula Topping P. 54
P. 51 P. 52

•••
••
Spanish Chickpea
Sun-Dried
Tomato &
& Red Bell Pepper Soup Spinach
Cashew
P. 50
Quick
Bread
P. 70

••
Spinach Pea Soup
••••
Instant Pho
with Shaved Asparagus
P. 80
P. 55

snacks

••
Almond Butter
••••
Almond
•••
Cinnamon Pear
••
Roasted Buffalo
Brown Rice Butter & Banana Chia Pudding Chickpeas
Crispy Treats Muffins P. 73 P. 82
P. 68 P. 70

desserts

+
Meal Plan
Recipe
•
10 Tiers for 10 Years
•••
Flourless Trail
•••
Golden Milk
••
Red Velvet Cake
•••
Chocolate Tart
•••
Onion Pepper
Chocolate- Mix Peanut Butter Mini-Cheesecakes with Chocolate with Peanut Crust Scramble
Frosted Vanilla Skillet Cookie Frosting P. 96
P. 75 P. 72
Raspberry Cake P. 68 P. 82
P. 18

nutritional values The nutritional values used throughout Clean Eating are calculated with the use of The Food Processor SQL
(Esha Research) and are provided by food manufacturers or found in the USDA National Nutrient Database.
 ANCIENT NUTRITION
IS BONE BROTH THE MISSING LINK TO YOUR HEALTH?
For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones
otherwise discarded—has been a daily part of life, celebrated by cultures around the world. Not only
does bone broth add depth of flavor to recipes and meals, it also imparts significant and broad health
benefits that are now capturing the attention of millions. Bone broth may be the “hottest trend in health”
today, even though it is centuries old. Could it be the missing link that you’ve been searching for?

CELEBRITY TREND DU JOUR PERFECT FOR PALEO LIVING

One thing that actors, professional athletes,
executives and television personalities all have
in common are high-performance lifestyles. So
it is little wonder that the media seems to be
reporting almost daily on the celebrities that are
making bone broth a central component of their
health and fitness program.
You will also see bone broth very well represented
if you take a stroll down the aisle of your local
bookstore and a surprising number of “broth
cafes” have opened up in New York City as people
are trading in their morning cup of coffee for the
benefits that bone broth can deliver!
Another audience that is “fueling the fire” of the
bone broth movement is the rapidly-growing group
of people following a Paleolithic-inspired eating
and lifestyle program. And its not just weekend
warriors and hardcore fitness advocates that are
contributing to the growth. Recent statistics indicate
a wider demographic of people is ”going Paleo”
and estimate that 54% are women and 76% are
college educated. The world of health and fitness
is often dominated by fads and trends; however,
all the data suggests that this is a modern-day
phenomenon, based on ancient wisdom, that
is not going away any time soon.

WHY ALL THE HYPE?

Bone broth is typically rich in protein, collagen, gelatin, glucosamine,
chondroitin and key minerals often missing in diet. These vital nutrients
support a wide range of health benefits and body systems including:

Healthy detoxification, Healthy and vibrant skin,

gut and immune system† hair and nails†

Healthy joints Metabolism and

and lean muscle mass† a healthy weight†

Natural | Gluten Free | Dairy Free | Soy Free | Grain Free | Nut Free
 BONE BROTH
PROTEIN
™

MODERN SUPERFOOD
BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE
Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home
and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein
supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and
on-the-go form.

Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving,
it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid
and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy
detoxification.†

Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive
to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to
be GMO free.

5 BIG BENEFITS OF
BONE BROTH PROTEIN™
1. Saves You Time
2. Saves You Money
3. Packed with 20g Protein
+ Bone Broth Co-Factors
4. Whole Food Supplemental Protein
5. Diet, Paleo and Gut Friendly

Other Delicious and Functional Flavors Available

W W W.T RY B O N E B R OT H .C O M
†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
 i r t h d a y
a p p y 1 0 B
th

H to Us!
To celebrate the milestone, we’ve created the ultimate 10-layer
cake – all clean, of course, using whole-wheat flour and a
raspberry-chia filling – with one layer to commemorate each
year of amazing food and an inspiring Clean Eating community.
RECIPE BY MARIANNE WREN, PHOTOGRAPHY BY BEATA LUBAS

18 cleaneating.com JANUARY/FEBRUARY 2018

 Congrats and special section
thanks to
CE reader
Jessica Myra
for naming our
milestone cake!
10 TIERS FOR 10 YEARS
Chocolate-Frosted Vanilla Raspberry Cake
SERVES 16. HANDS-ON TIME: 1 HOUR. TOTAL TIME: 2 HOURS, 15 MINUTES.*
*PLUS COOLING AND CHILLING TIME. WIN
THIS!
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(MAKE AHEAD:0DNHāOOLQJXS
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cleaneating.com 19
 bits & bites
3 WAYS WITH
BREAKFAST BOWLS
Start your day off with these nutritious,
metabolism-boosting bowls that will get you
out of bed and ready to jump-start the day.
BY MARIANNE WREN, PHOTOGRAPHY BY RONALD TSANG

Smoky Sweet
NANCY MIDWICKI, PROP STYLING BY THE PROPS
Potato Bowl
HEALTH BENEFIT:
Avocados are a
great source of the
carotenoids lutein and
zeaxanthin, antioxidants
that help to ward off
BYHERE

eye conditions such as

CREDITS
STYLING

macular degeneration.
GUTTER
FOOD

20 cleaneating.com JANUARY/FEBRUARY 2018

 Peanut Butter & Warm
Strawberry Jam Quinoa Bowl
HEALTH BENEFIT: Protein-packed peanut butter
helps fight cravings by keeping you feeling satisfied
for longer. It’s also rich in niacin, which has been
shown to help reduce the risk of atherosclerosis, as
well as manganese, which helps control blood sugar.

Pumpkin
Amaranth Bowl
HEALTH BENEFIT:
Amaranth is rich in the
essential amino acid
lysine, which helps the
GUTTER CREDITS HERE

body produce energy,

absorb calcium and
build muscle.

21

Smoky Sweet Potato Bowl
SERVES 2.
1 large sweet potato, peeled and
diced (2 cups chopped)
2 tsp olive oil, divided +
additional for drizzling
½ tsp each smoked paprika
and ground cumin
3⁄8 tsp sea salt, divided
¼ tsp ground black
pepper, divided
2 large eggs
1 Roma tomato, diced
¼ cup diced red onion, divided
1 tsp seeded and finely
diced jalapeño pepper
2 tbsp fresh lime juice, divided
½ small avocado, pitted,
peeled and chopped
1 cup cooked black beans
1⁄4 cup shredded Monterey Jack
cheese, optional
1 tbsp chopped cilantro, optional
22 cleaneating.com
bits & bites | 3 ways with
1. Preheat oven to 400°F. In a
medium bowl, toss sweet potato
with 1 tsp oil, paprika, cumin and
8 tsp each salt and pepper; spread
1/
on a parchment-lined baking sheet.
Bake until potato is softened, 15 to
18 minutes.
2. Meanwhile, place eggs in a
medium saucepan and cover with
cold water. Set on medium-high and
bring to a boil. Boil 2½ to 3 minutes.
Remove eggs and transfer to a
bowl of cold water; peel when cool
enough to handle. Transfer to
a plate and cover to keep warm.
3. In a small bowl, combine tomato,
2 tbsp onion, jalapeño, 1 tbsp
lime juice and 1/8 tsp salt. Toss to
combine. In a separate small bowl,
toss avocado with remaining 1 tbsp
lime juice.
4. In a medium skillet on medium-
high, heat 1 tsp oil. Add remaining
2 tbsp onion and cook, stirring
frequently until softened, 2 to
3 minutes. Add beans and remaining
8 tsp each salt and pepper and cook
1/
until heated through, 1 to 2 minutes.
5. Divide cooked potato between
2 bowls. Add half of beans to each
bowl, half of chopped avocado and
half of salsa. If using, top each with
half of cheese and cilantro. Slice
eggs in half and place 1 on top of
each bowl. Drizzle each bowl with
additional oil (if using).
PER SERVING (1 bowl): Calories: 498, Total
Fat: 22.5 g, Sat. Fat: 6 g, Monounsaturated
Fat: 12 g, Polyunsaturated Fat: 3 g, Carbs: 56 g,
Fiber: 15 g, Sugars: 8 g, Protein: 21 g,
Sodium: 597 mg, Cholesterol: 199 mg
Peanut Butter
& Warm Strawberry
Jam Quinoa Bowl
SERVES 2.
1⁄2 cup quinoa
1½ cups plain unsweetened
almond milk +
additional for serving
2 tbsp natural unsalted
peanut butter
1 cup frozen sliced strawberries
1 tbsp pure maple syrup
1 tbsp chia seeds
2 pitted dates, chopped
2 tbsp chopped almonds
1. To a medium saucepan on
medium-high, add quinoa and
almond milk. Bring to a boil and
swirl in peanut butter. Cover and
reduce heat to low. Cook for 13 to
15 minutes, until quinoa is tender
and almost all liquid is absorbed.
Remove from heat and keep covered.
2. Meanwhile, in a separate medium
saucepan, cook strawberries and
maple syrup over medium-high
until berries release their juices and
begin to break down, 7 to 9 minutes.
Mash berries with a fork and add
chia. Reduce heat to low, stirring
occasionally until thickened, 1 to
2 minutes. Remove from heat and
keep warm.
3. Stir quinoa with a fork and divide
between 2 bowls. Swirl strawberry
mixture through and top with dates
and almonds, dividing evenly. Serve
with a splash of additional milk on
top (if using).
PER SERVING (1 bowl): Calories: 438,
Total Fat: 17 g, Sat. Fat: 1 g, Monounsaturated
Fat: 8 g, Polyunsaturated Fat: 7 g, Carbs: 63 g,
Fiber: 10 g, Sugars: 25 g, Protein: 13 g,
Sodium: 143 mg, Cholesterol: 0 mg
 Pumpkin Amaranth Bowl From our
SERVES 2.

1½ cups plain unsweetened

almond milk
your
1⁄4 tsp each ground cinnamon
and ginger
Our sugar cane is
1⁄8 tsp ground allspice sustainably grown in the
Pinch sea salt heart of Florida because
we know it ends up at
1⁄3 cup amaranth the heart of your table.
11⁄2 tbsp pure maple syrup, divided
2 tbsp chopped unsalted pecans
1⁄2 cup unsweetened
pumpkin purée
2 pitted dates, chopped
chopped banana
or pear, optional

1. In a medium saucepan on
medium-high, bring almond milk,
cinnamon, ginger, allspice and salt
to a simmer. Stir in amaranth and
bring to a boil. Reduce heat to low,
cover and simmer for 30 minutes,
stirring occasionally to prevent
amaranth from sticking to bottom
of pan. Stir in 1 tbsp maple syrup.
Cover and keep warm.
Introducing
2. Meanwhile, in a dry skillet over new sweetening options
to our family:
medium, toast pecans, stirring
• Organic Raw Cane Sugar
constantly to prevent burning, about • Liquid Organic
30 seconds. Add remaining ½ tbsp Raw Cane Sugar
maple syrup and stir to coat. Cook
until syrup is reduced and thickened
NEW
and nuts are well coated, 30 to
45 seconds longer.

3. Divide amaranth evenly between

2 bowls and swirl in pumpkin,
dividing evenly. Top with maple-
©2017 Domino Foods, Inc.

glazed pecans and dates, dividing

evenly. If using, top with chopped
banana or pear.

PER SERVING (1 bowl): Calories: 317, Total

Fat: 10 g, Sat. Fat: 1 g, Monounsaturated
Fat: 5 g, Polyunsaturated Fat: 3 g, Carbs: 54 g,
Fiber: 7 g, Sugars: 26 g, Protein: 7 g,
Earth Friendly.
Sodium: 199 mg, Cholesterol: 0 mg Uniquely Delicious.
floridacrystals.com
 bits & bites
Try out CE’s Orange Sesame
Chicken Bowl at
cleaneating.com/chickenbowl.
calm YOUR GUT WITH BROCCOLI
In a recent Penn State study published in Journal of Functional Foods,
researchers found that broccoli can help improve the intestinal barrier
LQWKHVWRPDFKVRIPLFHKHOSLQJWRSUHYHQWLQĂDPPDWRU\GLJHVWLYH
issues that can lead to conditions such as colitis. Other cruciferous
YHJHWDEOHVOLNH%UXVVHOVVSURXWVDQGFDXOLĂRZHUPD\DOVRKDYHVLPLODU
properties. MEET THE GUT HELPERS:/HDGUHVHDUFKHU*DU\3HUGHZ3K'
VSHFXODWHVWKDWWKHDQWLLQĂDPPDWRU\HIIHFWVPD\VWHPIURPDUHFHSWRU
No Preservatives,
No Problems
There is now yet another reason to avoid
packaged, sugar-laden breakfast cereals:
A food preservative found in some types
of cereal can interfere with the functioning
of hormones that regulate weight gain and
appetite. THE CULPRITS: The endocrine-
disrupting chemical butylhydroxytoluene
(BHT) and two other endocrine-disrupting
chemicals – tributyltin (TBT) and
perfluorooctanoic acid (PFOA). BHT is
commonly found in boxed breakfast cereals
and cosmetics and PFOA
is a polymer found in some types of
cookware and carpeting. TBT can enter the
body as a preservative in paper, leather,
textiles, plastic, wood and contaminated
seafood. THE THEORY: The study, published
in Nature Communications, discovered that
each of these three chemicals damaged
key hormones that communicate between
the gut and brain, and the disruption was
the strongest when all three were tested
CALM YOUR GUT AND NO PRESERVATIVES TEXT BY LAURA SCHOBER, BROCCOLI PHOTO BY RONALD TSANG, BAKING SODA PHOTO BY FOCAL POINT/SHUTTERSTOCK.COM
together. Since the study was conducted on
early-stage stem cells, researchers theorize
that these endocrine disruptors could
LQWKHJXWFDOOHGDU\OK\GURFDUERQ$+5ZKLFKKHOSVWKHERG\UHJXODWH
predispose young offspring to metabolic
LWVUHDFWLRQWRSDUWLFXODUHQYLURQPHQWDOWR[LQVZKLOHDOVRSUHFLSLWDWLQJ
RWKHUUHVSRQVHVWRWR[LQH[SRVXUH$GGLWLRQDOO\ZKHQFUXFLIHURXV
disorders and eventually obesity. WHAT’S
vegetables are consumed, an organic chemical compound called NEXT? Lead researcher Dhruv Sareen,
LQGROHJOXFRVLQRODWHVEUHDNVGRZQLQWRRWKHUFRPSRXQGVLQFOXGLQJ PhD, assistant professor of medicine
indolocarbazole (ICZ), in the stomach. DISEASE FIGHTER: ICZ activates and biomedical sciences at Cedars-Sinai
$+5E\ELQGLQJWRLWZKLFKKHOSVPDLQWDLQWKHKHDOWKRIWKHPLFURELRPH Medical Center, stresses that more research
This action also enhances the intestinal lining’s host barrier function, is needed to understand how different
ZKLFKPD\KHOSSUHYHQWVRPHFDQFHUVDQGLQĂDPPDWRU\GLVHDVHVRI hormone and organ systems are affected by
the gut such as Crohn’s. UP YOUR INTAKE: While further research is chronic preservative exposure. “Our human
QHHGHG3HUGHZVD\VKXPDQVZRXOGKDYHWRHDWWKHHTXLYDOHQWRI stem cell platform allows us to better test
3½ cups broccoli per day, or the same amount of other cruciferous many such chemicals in human tissues and
IRRGVVXFKDVFDEEDJHRUNDOHWRUHDSVLPLODUEHQHāWV organs and so to better understand how
they may affect us,” he says.

CHEW ON THIS # 200

To remove pesticide residues on your fruits and veggies, wash them with baking
soda. According to a new study published in Journal of Agricultural and Food
Chemistry, baking soda is superior to tap water or a Clorox bleach solution when it
comes to removing the most pesticide residues. (One caveat: Some pesticides can
leach into the flesh of the fruit or vegetables, so you may not be able to get rid of all
of it by washing the skin.) To lower pesticide exposure further, buy organic or opt for
produce with the lowest levels of pesticides. Check out the Dirty Dozen list on
ewg.org/foodnews to find out which produce you should be buying organic.

24 cleaneating.com JANUARY/FEBRUARY 2018

 ADVERTISEMENT
blast that fat
Break Through Your Weight Loss
Plateau 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, which stunned me because
virtually every other shake I’d researched
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with hidden “no-no’s” like cheap
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Wanting to know more, I reached out
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to me saying, “As a trainer I love Invigor8.
It’s definitely helped me to have more
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“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 100%
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
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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.
 bits & bites

Turn Up the Heat

Spicy-food connoisseurs, take note: Warming
ingredients can increase your taste buds’ sensitivity
to salt, which may reduce cravings for salty foods
and can lower your risk of heart disease. A recent
study published in Hypertension has found that
eating spicy ingredients such as capsaicin along
with salt can change the way the brain interprets
sodium intake by significantly increasing brain
activity in the region associated with the processing
of taste. The dominance of spicy over salty
enhances salt perception, which may help you
reduce the amount of sodium you eat per day and

TURN UP THE HEAT TEXT BY LAURA SCHOBER, WOMAN PHOTO BY LENETSTAN/SHUTTERSTOCK.COM, CHILE CHICKEN SOUP PHOTO COURTESY OF CUISINE AT HOME, EGG ILLUSTRATION BY ANSTY/SHUTTERSTOCK.COM
thus thwart heart disease, since high salt intake
is a contributing factor to the disease. Chinese
researchers conducted three studies, one on
mice, one on humans involving a trial of more than
600 adults and another human study involving 60
subjects. Compared to the control group in the trial,
those who ate the most spicy foods were found to
consume about 2.5 fewer grams of salt per day.
The spice lovers were also found to have lower
blood pressure levels, on average. A related
experiment saw similar results on salt desire and
effects of salt on the brain. The American Heart
Association advises consuming no more than
2,300 milligrams of sodium per day, so cut back on
dining out and processed foods, which are often
packed with salt, and use spices and herbs instead.

To get the health

benefits of capsaicin,
warm up with a bowl of
CE’s Chile Chicken Soup.
cleaneating.com/
chickensoup

CHEW
ON THIS When shopping for eggs, keep in mind that “cage-free” and “pasture-raised” are two different

#39 terms. According to Vital Farms, a leading producer of pasture-raised eggs, cage-free hens have
about 1 square foot per bird with little or no access to the outdoors. On the other hand, pasture-
raised hens have 108 square feet per hen and the opportunity to walk outside whenever they
please. So for the most ethical choice, and if your budget allows, always opt for pasture-raised.

26 cleaneating.com JANUARY/FEBRUARY 2018

COOKING
WITH
COLLAGEN
MAKES EATING HEALTHY SIMPLE & DELICIOUS.

collagen
ALMOND BAR

CELEBRITY CHEF
CHARLES CHEN

Super Collagen
TM
 bits & bites | clean living

WASH-EXTENDING
DRY SHAMPOO
2 tbsp arrowroot powder
2 tbsp kaolin clay (or use 4 tbsp
arrowroot powder)

FOR LIGHT HAIR:

½ tsp ground chamomile
(TIP: Grind your own using
a spice or coffee grinder or
a mortar and pestle.)
5 drops sweet orange essential oil
5 drops lavender essential oil

FOR DARK HAIR:

Dry Shampoo ½ tsp ground cinnamon

7 drops sweet orange essential oil

to the Rescue! 3 drops ylang ylang essential oil

1. To a small bowl, add arrowroot and clay.

Add ingredients of your choice depending
Instantly clean hair is a shake away with this dry on hair color; stir to combine.
shampoo that’s chemical- and aerosol can–free 2. Into a spice jar, funnel or spoon mixture.
but still delivers all the volume and bounce.
3. To use, cover your shoulders with a
BY KATHRIN BRUNNER, PHOTOGRAPHY BY MEAGHAN EADY towel. Apply to dry hair, sprinkling a
small amount into your palm and using
“Lather, rinse, repeat.” Really? Over-washing your strands can dry out
āQJHUVRUDPDNHXSEUXVKWRGLVWULEXWH
hair and imbalance oil production of the scalp, which can lead to greasy
LQWRURRWV8VHāQJHUVRUDFRPEWR
KDLUDQGGDQGUXII:KLOHZDVKLQJ\RXUKDLUOHVVLVEHVWIRUKHDOWKLHUKDLU
sweep dry shampoo from roots to ends.
this can be challenging if your locks are prone to getting limp or oily fast.
Allow shampoo to sit for several minutes
This conscious dry shampoo recipe that forgoes the chemicals and
to absorb oils.
aerosol can contains arrowroot powder to absorb oil and restore volume
to the roots plus it contains kaolin clay to help absorb odors. Make this 4. Comb or shake out any excess powder.
recipe your go-to for extending the number of days between washes. Style as usual.

1 2 3 4
TIP: If you use too much, use a blow dryer on a cool setting to blow
out excess, or use a hairbrush or comb to brush out excess powder.

28 cleaneating.com JANUARY/FEBRUARY 2018

 Beauty Supplements Stop Cancer
Nourish your skin, nails and hair from the inside out in Its Tracks
with these radiance-boosting supplements. Can your New Year’s resolutions
BY LAURA SCHOBER lower your colorectal cancer
risk? A recent report by the
American Institute for Cancer
SUPERFOOD BLEND 5HVHDUFKDQGWKH:RUOG&DQFHU
Add this glow-boosting powder Research Fund has found strong
to yogurt, water or cold-pressed evidence linking a person’s diet
juice. Navitas Organics Daily DQGOLIHVW\OHWRDVLJQLāFDQW
Superfood Beauty Boost provides reduction in colorectal cancer
flax, goji, maqui, acai, maca and risk, the third most common
turmeric for a boost of vitamins, cancer in the world. Results
minerals and antioxidants that from the report evaluating
support skin, hair and nails. research from 99 studies and
$20, navitasorganics.com data from more than 29 million
subjects showed that eating
SUPPLE SKIN red meat as well as processed
NeoCell Ceramides Skin meats such as ham increased
Hydrator contains clinically tested colorectal cancer risk while a
Ceramosides Ceramides, or diet including whole grains – a
plant-based lipids that significantly VRXUFHRIāEHUYLWDPLQ(]LQF
increase moisture, elasticity and and other nutrients – decreased
smoothness. This supplement also risk. Other lifestyle factors that
contains hyaluronic acid and a raise risk include consuming
blend of skin nutritives including two or more alcoholic drinks
vitamin C and astaxanthin. per day and being overweight
$18, neocell.com for where to buy or obese. Though there is no
sure way to prevent colorectal
BEAUTY SLEEP cancer, research now shows clear
Take two capsules of Reserveage evidence of actionable ways to
Nutrition Beauty R&R an hour reduce risk, including exercising
before you go to bed and for at least 30 minutes a day,
wake up to more radiant skin. avoiding high-calorie foods and
CANCER TEXT BY KAREN MORSE, YOGA MAT PHOTO BY CREPESOLES/SHUTTUERSTOCK.COM

It’s formulated with collagen, sugary drinks and eating less

L-theanine and melatonin to salt. Slash your risk by making a
promote a restful slumber and a healthy commitment to eat clean
hydrated, healthy dermis. DQGHVWDEOLVKDāWQHVVURXWLQH×
$55, reserveage.com for where to buy whether you prefer yoga
or CrossFit.

KATHRIN BRUNNER is a Toronto-based nutritionist and

yoga teacher. She has a passion for holistic living and is a
super-avid DIYer who has created several lines of natural
body-care products. Brunner teaches at The Institute of
Holistic Nutrition and has a private practice that offers a
variety of workshops, corporate talks and yoga classes.
Visit her website at fortheloveofbody.com.

cleaneating.com 29
 bits & bites | the happening

HOT TREND
Food for Thought ALERT
Dig into the latest trends and discoveries The Swedish
behind natural foods, balanced living Way of Living
and your H20. BY LAURA SCHOBER LIVE LAGOM
Hot off the heels of
hygge comes lagom,
which translates to
PLANT-BASED MILKS “just right,” or the
MILK, REINVENTED: Creamy, milky and Swedish way of living
not the least bit nutty, a new batch of plant- your life with balance
based milks is stepping up the non-dairy and harmony. In Live Lagom: Balanced Living,
competition. Switch up your usual dairy the Swedish Way, you’ll learn the basics of
or nut-milk rotation with flax, pea and oat living with not too much and not too little.
options from brands like Good Karma WHAT TO EXPECT: In addition to the
flaxmilks (goodkarmafoods.com), Oatly mouthwatering recipes, which consist of
oat milks (oatly.com) and Ripple pea milks balanced dishes full of whole grains, dairy, fish
(ripplefoods.com). NUTRITION BENEFITS: Flax and pea are a and vegetables, you’ll learn how to slow down
natural source of plant-based omega-3s while oat milk offers the and savor every moment, whether it’s savoring
added benefit of heart-healthy beta-glucans. ADD TO: Smoothies, that last sliver of cake for dessert or enjoying a
coffee, cereal or oatmeal, or enjoy on its own. coffee break (or what the Swedes call fika).
THE BENEFITS: From fostering a healthy work-
life balance to preparing simple, wholesome
WHAT’S IN YOUR WATER? recipes such as Beetroot, Lentil and Feta Salad
Do you know how clean your tap water is? or a Pear and Cardamom Compote, Live Lagom
EWG’s Tap Water Database (ewg.org/tapwater) is an inspiring reminder to be happy with what
lets you see where your water stands. With you have and to live with purpose to improve
over 30 million state water records, this handy not only yourself, but the world around you.
online tool allows you to enter in your zip code By Anna Brones ($16, Ten Speed Press)
to see how clean your community’s water is and
whether it’s free of harmful contaminants like
arsenic and chromium-6. FOOD
PHARMACY
In Food Pharmacy: A
WELLNESS Guide to Gut Bacteria,
LOVERS, UNITE! Anti-Inflammatory
A FESTIVAL THAT GETS YOU: Foods, and Eating for

MILK PHOTO BY BAIBAZ/SHUTTERSTOCK.COM, WATER PHOTO BY VITALY KOROVIN/SHUTTERSTOCK.COM

The GOOD Fest is a festival for all Health, the Scandinavian
things wellness on February 3 in Los approach to healthy
Angeles. Expect lots of crave-worthy eating comes stateside.
clean eats, motivational speakers, WHO: The curators behind the popular
yoga classes, meditation and a Swedish blog of the same name, Lina Nertby
marketplace full of health-minded Aurell and Mia Clase, use their combined
vendors. WHERE: Taking place at the expertise plus the advice of gut-health research
Hudson Loft in LA, the festival scientist Professor Stig Bengmark. MAKING
will bring over 400 health aficionados HEALTH ACCESSIBLE: The book decodes anti-
together in a welcoming, fun and inflammatory foods, “good” and “bad” fats
inclusive environment. A FEEL-GOOD and gut health in a way that is easy to
MISSION: Festival founders, Jess Baumgardner, Jennifer Clark understand and informative. Touted as the
and Kate Van Horn of wellness experience company B+YND say “prescription diet you will never overdose on,”
that wellness is not one-size-fits-all. “You don’t have to be into Food Pharmacy also includes many health-
every single wellness trend to be healthy – and we get that,” they promoting recipes that range from a luscious
say. “We craft a day full of options, so you can choose the path golden milk to vegetable-based dishes such
that works for you, whether that means getting the basics on as a cold potato salad with prebiotic Jerusalem
how to launch your own business or learning how to harness the artichokes. By Lina Nertby Aurell & Mia Clase
power of crystals.” Tickets can be purchased at thegoodfest.com. ($25, Skyhorse Publishing)

30 cleaneating.com JANUARY/FEBRUARY 2018

 bits & bites | foodie faves

2 4

The Power
1 of Alt
Flour
5

Discover 5 grain-free swaps for wheat flour that work their magic
in baked goods, soups, sauces and so much more. BY LAURA SCHOBER

1 | TERRIFIC TUBER 2 | WASTE-FREE 3 | CHEERS FOR 4 | HOP ON THE 5 | GONE BANANAS

High in vision- FLOUR COCONUT CASSAVA TRAIN NOW Real Food Green
supportive vitamin As the fiber-rich Bob's Red Mill Organic With a similar taste and Banana Flour is made
A and fiber, Zócalo repurposing of the Coconut Flour is a texture to wheat, Otto’s from fresh, unripe
Peru Sweet Potato discarded fruit of low-carb, gluten-free Naturals Cassava Flour bananas and has a
Flour retains moisture, coffee beans, Coffee and Paleo-friendly is a 1:1 substitute that neutral, mild taste
working well in recipes Flour features notes option with light Clean Eating editors that makes it an
that call for mashed of floral, citrus and coconut flavor that’s love to use in a wide incredibly versatile
FLOUR PHOTO BY VINCENZO PISTRITTO

sweet potato. It also roasted fruit. Use it to
works brilliantly as a enhance sauces, bake
thickener in soups. breads and, of course,
$13 per 1-lb bag, in coffee cake.
barefootprovisions.com $9 per 1-lb bag,
marxpantry.com
perfect for baked variety of gluten-free gluten-free alternative
goods or as a coating recipes, from muffins for baking, soups
for fish or chicken. to waffles. and sauces.
$5 per 16-oz bag, $18 per 2-lb bag, $10 per 14-oz bag,
bobsredmill.com ottosnaturals.com nowfoods.com

cleaneating.com 31
 bits & bites

Q/ Is saturated fat now

perceived as neutral
ASK OUR DIETITIANS
Got a food question? for heart health?  
We have the answers. A/ For decades, the concern about
saturated fat has involved its
Q/ How can I “turn on” my weight-loss hormones? relationship to cholesterol. The
scientific consensus was that
A/ If you’ve been struggling to lose weight but can’t figure out what you’re consuming high amounts of
doing wrong, your hormones may be to blame. Hormones impact many saturated fat raises “bad” LDL
things, including mood, energy and weight, and they fluctuate throughout cholesterol, which was thought
your lifetime from puberty to menopause as well as day to day depending to increase risk of heart
on your sleep patterns, diet and stress levels. The four main hormones disease. But recent scientific
linked with weight-loss resistance are estrogen, cortisol, leptin and evidence has suggested that
insulin. When these hormones are out of balance, cravings for fatty, the consumption of saturated
starchy foods increase, levels of fullness and satisfaction decrease, and fat may not contribute to heart
more body fat is stored as visceral fat in the abdominal region. Here is disease after all. Research
our suggestion for shifting hormones back to normal levels: Increase now indicates that limiting
intake of vegetables, magnesium, B vitamins and water. Decrease your saturated fat (found in beef,
consumption of caffeine, sugar and refined carbohydrates. Practice deep pork and butter, among other
breathing a few times a day; power down electronics in the evening to foods) does not lower risk for
ensure a better night’s sleep; increase muscle mass through resistance heart disease. Once seen as an
training; and eliminate chemicals found in plastics, paper receipts and enemy to your ticker, saturated
pesticides and hormones found in animal protein. While results will vary fat is now increasingly looked
individually, if you implement these changes into your lifestyle, then you at as a middle-of-the-road fat,
can expect to see and feel a difference in about a month. falling in between the “good”
fats found in whole foods such
as seeds, nuts and fish and the
“bad” trans fats found in many
processed foods. There’s no
need to cut it from your diet,
but we recommend consuming
Black Bean Patty Salad saturated fats in moderation
cleaneating.com/ with everything else. Focus on
pattysalad the quality of the foods you eat
by eating whole and minimally
processed foods. Build a diet
rich in fruits and vegetables,
and buy your meat, eggs
and dairy from high-quality
sources, preferably organic
and/or pasture-raised.

Registered dietitians Tiffani Bachus and

Erin Macdonald are the co-founders and
creators of URockGirl.com, a website
SALAD PHOTO BY DENNIS KENNEDY

dedicated to promoting wellness and a

healthy, balanced lifestyle.

32 JANUARY/FEBRUARY 2018

Clean & Creamy
Yogurts
Dip your spoon into these luscious dairy and
non-dairy yogurts and get ready to swoon!
BY LAURA SCHOBER
When it comes to yogurt,
there’s no reason to fear the
fat. Besides the fact that whole-
milk dairy contains less sugar
than its reduced-fat and skim
counterparts, a growing body
of research is showing that full-
fat dairy is linked to a lower risk
of obesity, heart disease and
diabetes. For non-dairy yogurts,
look for options that are free of
gums or carrageenan — these have
been linked to inflammation in
the gut and inflammatory bowel
disease (IBD). Check out CE’s
top picks below.
1 / PROBIOTIC PUNCH
The Coconut Cult Mango Cream Yogurt
contains a blend of 19 human probiotic
strains with 25 billion probiotics per
serving. Because of its potency, start
off with a few bites per day until you
gradually reach a whole bowl. $24.50
per 16 oz, thecoconutcult.com
2 / GO FOR THE GREEK
With 20 grams of protein per cup, FAGE
Total Greek Strained Yogurt is brimming
with gut-friendly live active cultures. Top
this rich yogurt over tacos or use as a
marinade. $6.50 per 35.3 oz, usa.fage
34 cleaneating.com
bits & bites | supermarket guide
1
2
3 / CREAMY DELIGHT Siggi’s
Plain Whole-Milk Icelandic Style Yogurt
4% contains a blend of whole milk and
cream for a traditional Scandinavian-style
yogurt. It’s packed with protein (25 grams
per 8-ounce serving) plus it contains gut-
boosting probiotics such as L. acidophilus. 3
$5.50 per 24 oz, siggis.com
4 / PLAIN & SIMPLE
Stonyfield Organic 100% Grassfed
Yogurt Plain contains live active
cultures to boost your gut flora. Top it
off with berries or use it in place of sour
cream. $2 per 6 oz or $5 per 32 oz,
stonyfield.com SPOON PHOTO BY ANGELO GILARDELLI/SHUTTERSTOCK.COM
5 / WE’RE NUTS ABOUT IT 4
Made from vegan probiotic cultures, pili
nuts, coconut, plantains, cassava and
lueberries, Lavva Whole Food Plant Based
Blueberry Yogurt is wonderfully creamy
with a finishing touch of refreshing, tart
fruit. $2.50 per 5.3 oz or $7 per 16 oz,
lovvelavva.com
5
 the top
Food
Trends
of
2018Fermented foods,
Middle Eastern influences,
plant-centric cuisine,
stress-busting and brain-
boosting herbs, and all
things mushroom: that’s
what’s up for 2018. Check LEAD PHOTO BY LIGHTFIELD STUDIOS/SHUTTERSTOCK.COM

out our top 10 trends to

feature on your table.
BY LISA TURNER

36 cleaneating.com JANUARY/FEBRUARY 2018

 trend report

4 | Feed your head.

1. Plant-powered stress relief. Move over,
pharmaceuticals: Natural botanicals are the new
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ĂRUDOĂDYRUHGSURGXFWVZLWKRIIHULQJVOLNH circulation to the brain,
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WKHIRUPDWLRQRIQHZEUDLQFHOOV
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2 | collagen craze. Collagen – a protein that eases joint to pharmaceuticals, they have
pain, protects ligaments and tendons, strengthens bones, and may prevent IHZHUVLGHHIIHFWVRUZLWKGUDZDO
wrinkles and saggy skin – is poised to be the next turmeric. Now, driven V\PSWRPV/HDGLQJWKHSDFN
by the lower-carb higher-protein shift, you’ll find it in beverages, packaged DUHUKRGLRODKXSHU]LQH$
bone broths and drink mixes. Hydrolyzed collagen blends – more-readily EDFRSDYLQSRFHWLQHJLQNJR
digested and absorbed – are especially popular. Also leading the way ELOREDDQGJLQVHQJ/RRN
is clean collagen from organic, pasture-raised beef or sustainable, wild- IRUWKHPLQWRQLFVWHDVDQG
caught marine sources. SRZGHUHGEHYHUDJHPL[HV

3. Taking it to the streets.6WUHHWIRRGVPDOOGLVKHVDQGKDQGKHOGELWHVDUHWKHODWHVWLQRQWKH

JRHDWVWKLQNGLPVXPRQO\KLSSHU$QGWKHUHDUHQRKHDY\VDXFHVKHUH*ULOOHGVPRNHGDQGĂDYRUIRUZDUGGLVKHV
KLJKOLJKWHGZLWKGLVWLQFWLYHVSLFHVRUVLGHVRIIHUHDV\WRHDWRSWLRQV/HDGLQJWKHZD\DUHWDFRVZLWKLQYHQWLYHWZLVWV
OLNHVHDZHHGZUDSSHUVKHLUORRPFRUQWRUWLOODVYHJDQDQG3DOHRVHOHFWLRQVMDFNIUXLWEDUEDFRDMLFDPDVKHOOVDQG
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GHHSIULHGWRIX\DNLWRULFKLFNHQRUVXVKLEXUULWRV,QGLDQRIIHULQJVZLWKIDVWFDVXDOLWHPVOLNHODPEEXUULWRVRUPDVDOD
SL]]DDQGKLJKWHFKSODQWFHQWULFDOWHUQDWLYHVOLNHVXVKLJUDGHÜQRWWXQDÝPDGHIURPWRPDWRHVYHJDQEXUJHUVWKDW
EOHHGDQGQRRGOHVFUDIWHGIURPVHDZHHGSXOVHVDQGYHJHWDEOHV
GINSENG PHOTO BY JIANG HONGYAN

SEAWEED WRAPPERS sushi burrito jicama shells

@eatswithanthony @masterranma @thesaltyb_

cleaneating.com 37
 trend report

5| A cultural thing. Driven by our ongoing awe of probiotics

and a continuing fascination with ancestral eating, cultured and fermented
foods are making their way into even the most mainstream diets. Kombucha,
NHāU\RJXUWDQGPLVRDUHWKHPRVWIDPLOLDUEXW\RXÚOODOVRāQGSURELRWLFVLQ
sourdough bread, brine-cured olives, fermented teas like pu’erh, tempeh and
cultured butter. Or try bolder offerings such as sauerkraut, kimchi, fermented
vegetables and natto, a pungent condiment made from fermented soy beans. Ease into
the probiotic
PICKLED GINGER & 1. Divide ginger and cardamom trend with these
fermented
CARDAMOM CARROTS among 2 16-oz wide-mouth glass carrots.
jars. Cut carrots into 3½-inch
MAKES 2 16-OZ JARS. lengths, halving or quartering
HANDS-ON TIME: 20 MINUTES. thicker lengths and leaving thin
TOTAL TIME: 7 TO 14 DAYS. lengths whole. Divide carrots
among 16-oz jars, packing tightly.
1 2-inch piece fresh ginger
(peel-on), scrubbed 2. In a large glass measuring cup, stir
and thinly sliced WRJHWKHUāOWHUHGZDWHUDQGVDOWXQWLO
6 green cardamom pods salt dissolves. Pour into 16-oz jars,
leaving 1-inch headspace between
10 organic carrots surface of liquid and rim of jars.
(peel on), scrubbed
Arrange cabbage leaves in 16-oz
2 cups filtered water jars over top of carrots. Fill 2 small
1 tbsp high-quality sea salt (such glass jars with water and seal tightly
as Himalayan or Celtic salt) with lids. Place in 16-oz jars over top
of cabbage leaves to keep carrots
2 small green or purple submerged in liquid.
cabbage leaves
3. Place 16-oz jars in a shallow
EQUIPMENT:
ERZOWRFDWFKDQ\RYHUĂRZDQG
2 16-oz wide-mouth glass jars cover with clean tea towels. Let

with lids, sterilized
2 small glass jars with lids
(4-oz or 8-oz), sterilized
(NOTE: Jars should be
narrow enough to fit
inside rims of 16-oz jars.)
CARROT PHOTOS BY RONALD TSANG, BEET TOP PHOTO BY KRASOWIT/SHUTTERSTOCK.COM, RECIPE DEVLEOPER KATHRIN BRUNNER
ferment in a cool place away from
direct sunlight, pressing down on
small jars as needed to keep
carrots submerged in liquid, for
7 to 14 days. Remove small jars
and discard cabbage leaves. Seal
16-oz jars tightly with lids and PER SERVING (4 carrot sticks): Calories: 6,
Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 1.5 g, Fiber: 0 g,
refrigerate for up to 12 months.
Sugars: 1 g, Protein: 0 g, Sodium: 68 mg,
Cholesterol: 0 mg

6. Upcycling. As we become aware of our appalling food waste (an estimated

52 million tons of food goes to landfills annually), chefs and food companies are
finding ways to put bad food to good use. The no-waste philosophy that’s behind
nose-to-tail butchery – using all parts of the animal – has made its way into the vegetable world
with root-to-stem cooking in the form of watermelon rind pickles, roasted kale stems and beet-
top pesto. Bruised or misshapen fruit is used in applesauce, dehydrated banana bits and fruit
jerky. Upcycling waste from food production processes yields mayo made from chickpea water,
tortilla chips from vegetable pulp, supplements from apple pulp, and smoothies from cacao pulp.

JANUARY/FEBRUARY 2018
 7. beyond falafel.
Expect to see a pronounced Middle
Eastern and North African influence in
packaged foods and on menus, bolstered
by the popularity of international cuisine.
furikake guajillo black garlic
CHICKPEA PHOTO BY ZONEFATAL/SHUTTERSTOCK.COM, FURIKAKE PHOTO BY VINICIUS BACARIN/SHUTTERSTOCK.COM, GUAJILLO PHOTO BY HOLBOX/SHUTTERSTOCK.COM, BLACK GARLIC PHOTO BY BONCHAN/SHUTTERSTOCK.COM, REISHI PHOTO BY SUCCESSO IMAGES/SHUTTERSTOCK.COM

Specific regions (especially Israeli, Iranian

and Moroccan) are highlighted, and earthy
flavors like cardamom, pomegranate
molasses, sumac, baharat and Za’atar
are featured in everything from crunchy
chickpeas to harissa popcorn. Pomegranate
9. Cooler condiments. Inspired by ethnic
continues to make headlines in syrups, ĂDYRUVDQGWKHXQLYHUVDODSSHDORIVZHHWKHDWFRPERV
juices and bars. Staples like lahvosh, pita novelty condiments are set to displace plain old
and tahini are easier than ever to find. And ketchup and mayo. Look for furikake, hot honey, black
hummus in endless flavors, from Thai curry
garlic paste, piri piri, guajillo, sweet-heat barbecue
to James Beard Award–winning chef Alon
Shaya’s roasted duck hummus. sauces and sambal oelek. Even kitchen staples get a
new look, with mayo varieties like wasabi, ginger and
KRUVHUDGLVKNHWFKXSODFHGZLWKFKDPSDJQHWUXIĂHVRU
ghost peppers; and blue cheese–, garlic- or sriracha-
infused mustard. You’ll also see cleaned-up versions of
all the condiments with options like low-sugar, low-
sodium, organic and non-GMO as well as gluten-free,
8. carb consciousness. Paleo and vegan choices.
Fueled by our collective passion for Paleo
and gluten-free eating plans, low-carb is set
to be the diet for 2018. As fat is embraced,
grains are limited and sugars are shunned,
two diets lead the trend:
10 | Mushroom madness. Backed by reams of
scientific research, the enchantment with reishi, maitake and
Carb cycling involves increasing carb other magical mushrooms has not waned. Studies show they
intake on some (usually physically active) may reduce inflammation, support immune function and protect
days and cutting way back on others; the against cancer. Now, functional fungi such as cordyceps, chaga
aim is to incorporate the beneficial effects mycelium and lion’s mane have moved out of the supplement
of carbs (fuel, muscle sparing) without aisle and into a variety of foods and beverages. Look for them
encouraging fat storage. in beverages – chaga tea or coffee mixed with rose hips and
birchbark, cordyceps coffee, reishi blended with cacao and
The ketogenic diet limits carbs to about soup broths – as well as in skin-care products.
5% of calorie intake, allows only very low-
carb vegetables, proteins and healthy fats
and excludes grains, processed foods and
certain fruits; the idea is to put the body in a
state of ketosis, which is thought to increase
breakdown of fat stores.
You’ll see lots of products that support these
regimens, including low-carb breads, taco
shells, seaweed noodles and even keto “candy.”
reishi
mushrooms
Clean
KETO COURSE ALERT! We're Eating
developing a brand-new online course
on a keto approach to weight loss. Stay
tuned for more information next issue!
cleaneating.com 39
 Our
Biggest
Kitchen
Tools
Giveaway
Yet
BAKE & WIN!
Make our 10-layer
anniversary cake on page 18,
post it to social media and tag
@cleaneatingmag to be
automatically entered to
win this stand mixer.
We can’t wait to see
your creations!
1. A BAKER’S DREAM
SMEG STAND MIXER
Get ready to swoon! This 10-speed
retro-looking mixer – which
includes a wire whisk, flat beater
and dough hook – will be the focal
point on your countertop. It comes
in a variety of gorgeous colors, but
we’re enamored with this pastel
green. $460, smegusa.com
40 cleaneating.com
It’s our birthday, but you get
the gifts! We’ve partnered with
some of the best appliance,
cookware and utensil brands
to give away our 10 favorite
tools for 2018. Head over to
cleaneating.com/10yearquiz
to take a fun Clean Eating trivia
quiz for your chance to win!
BY ANDREA GOURGY
1 williams-sonoma.com
2
3
2. RAISE THE BAR
GLOBAL CLASSIC 5-PIECE
KNIFE SET WITH MAGNETIC BAR
From a favorite brand among CE editors,
these Japanese-style knives are made
with high-carbon stainless steel with no
wood or plastic handle for easier cleaning.
The set comes with four knives – a chef’s,
paring knife, vegetable and utility – plus
a cool-looking magnetic rail to proudly
display your wares. $350,
3. CLASSY & COMPACT
ALL-CLAD 4-QT SLOW COOKER
WITH CERAMIC INSERT
Perfectly sized for a smaller family,
this stainless steel model with glass
lid and digital controls looks just
about as classy as a slow cooker can
get. Because it’s only 4 quarts, it takes
up less of your valuable countertop real
estate. $150, all-clad.com
JANUARY/FEBRUARY 2018

4
5
4. TOP SHELF
INSTANT POT ULTRA 10-IN-1
MULTI-USE PROGRAMMABLE
PRESSURE COOKER The Instant
Pot has reached cult status, and we
can understand why – with the ability
to sauté, pressure-cook, make rice
and more, it makes many of your other
kitchen tools redundant. The newest
model has 10 settings including new
programs for sterilizing, eggs and cakes.
$150, instantpot.com
5. THE PERFECT 10
LAGOSTINA OPERA STAINLESS-
STEEL 10-PIECE COOKWARE SET
You’re covered for all your cooking
needs with this Italian-made set with
heat-resistant handles that includes
two skillets, two saucepans, a casserole
and a stewpot. This brand has been
around for more than 100 years for a
reason – they make good-lookin’
cookware with even heat distribution.
$500, lagostinausa.com
tools
7
6. MUST-HAVE WORKHORSE
CUISINART ELEMENTAL 13 CUP
FOOD PROCESSOR WITH DICING
A food processor is a mainstay in any
kitchen, and we love this intuitive,
easy-to-use model with two different-size
blades, a slicing disk and a dough blade.
$199, cuisinart.com
7. NO-WASTE JUICER
KUVINGS WHOLE SLOW
JUICER B6000S This juicer works at
a low speed, so fruits and vegetables get
processed without being heated, keeping
many of the nutrients such as vitamins
and enzymes intact. It also has an extra-
wide feed tube and fits compactly on your
countertop. $400, kuvings.com
10
8. A DRY RUN
EXCALIBUR 5-TRAY, 26-HR
TIMER, SOLID DOOR Make your
own dried fruits and fruit leathers,
jerky and even granola with this classic
model with five removable trays and
a timer. Our favorite use? Making
our own probiotic-rich yogurt.
$250, excaliburdehydrator.com
for where to buy
9. THE LOOKER COOKER
LE CREUSET 5.5 QT. DUTCH
OVEN Seamlessly go from stove top
to oven with this enameled cast iron
Dutch oven – this sure-to-be-heirloom
piece gives you the benefits of cast iron
(such as maintaining an even cooking
temperature) without having to season it.
$330, lecreuset.com
10. VITAMIX & RUN
VITAMIX S55 This sleek brushed
stainless steel model comes with four
pre-programmed settings such as
smoothies and frozen desserts. It comes
with two blending jars, one of which can
be used as a travel cup for a nutritious
smoothie on the run. $450, vitamix.com
cleaneating.com 41
 ADOPT THESE HABITS:
The 5 Daily Health
Practices of Our
Culinary Nutritionist
Our resident natural-foods chef and all-around wellness
guru Pamela Salzman reveals her top hacks for
keeping her health on track. BY ANDREA GOURGY
Pamela Salzman knows what it means to be busy. On any given day, you might
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1 ADAPTOGENS TO MANAGE STRESS

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PAMELA PHOTO BY GARY MARSCHKA, LATTE PHOTO BY ILJA GENERALOV/SHUTTERSTOCK.COM

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Pamela’s Anti-Stress Latte: Add a 0.1-oz packet of reishi to a mug. Add ½ tsp each ashwagandha and
he shou wu powder. Add hot water to fill mug about three-quarters full and stir to dissolve powders. Add warm
almond or cashew milk (frothed, if you have time) to top it off. For a sweeter drink, sweeten your milk with a touch
of raw honey or sweetener of choice. OPTIONAL ADDITION: Stir in 1 tsp raw cacao powder for a mocha twist.
However, avoid cacao powder in the evening as it can be stimulating. (TRY: Four Sigmatic Reishi Elixir and Sun
Potion's He Shou Wu and Ashwagandha powders.)

42 cleaneating.com JANUARY/FEBRUARY 2018


2 SUPERCHARGE
YOUR SMOOTHIES
If your smoothies tend to be a
monotonous mixture of berries
and bananas, consider an upgrade.
Two heavyweights Pamela
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and white beans. But how do you
incorporate them without having
your smoothie taste like a salad
bar? “The key is using a small
amount,” she explains. “For a one-
serving smoothie, I use ¼ cup of
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choice as are cooked and frozen
navy or cannellini beans (or even
BPA-free canned beans).
A classic smoothie for her might
include a banana, a handful of frozen
cherries or strawberries, ¼ cup
FDXOLĂRZHUWZRKDQGIXOVRIVSLQDFK
nuts or nut butter for protein and a
VSULQNOHRIĂD[VHHGV
SMOOTHIE PHOTO BY BRANDON BARRE, COLLAGEN POWDER PHOTO BY TAMAYURA/SHUTTERSTOCK.COM
She often mixes it up to include
some of her favorite superfoods like
lucuma, a high-antioxidant powder
made from a South American fruit
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adores. Raw cacao is another of her
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energizing, mood-boosting effects.
Other additions that might be out
of the box include cooked oatmeal,
peanut butter, avocado, pumpkin
purée, cooked sweet potato or
butternut squash and even granola
— yes, that’s right! She swears that
a couple of shakes of granola will
totally transform your smoothie to
give it incredible texture.
healthy inspiration
3 TAKE A HIGH-QUALITY COLLAGEN POWDER
Often you’ll hear about collagen in the context of gut healing.
In fact, one of the reasons bone broth has gained popularity is that it
contains collagen, which has the ability to restore and help maintain a
healthy intestinal lining.
But for Pamela, digestion isn’t her primary reason for taking it. “As
I started to get older, my hair began to get thinner and my skin started
to change a bit; it wasn’t quite as glowy as it used to be,” she explains.
After a couple of months of taking a scoop of collagen peptides every
day, she noticed that her hair started to thicken and her skin started
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collagen regularly for about two years now.
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mixed into protein powders or in capsules. Look for grass-fed varieties
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tends to be more expensive.
Collagen has a slight taste, so she
suggests putting it into your coffee,
smoothie or soup where it won’t be as
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into a glass of warm water with fresh
lemon juice in the morning. While you
can take collagen any time of day,
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seamlessly into her daily routine.
cleaneating.com 43
HEALTH | ask the doc
“Whenever I drink ACV —
1 or 2 tablespoons in 2 cups of
water during the day — my skin
always looks so good."
4 SIP ON APPLE CIDER VINEGAR
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44 cleaneating.com JANUARY/FEBRUARY
MONTH 2018
2017
 healthy inspiration

“When I drink
Bieler’s broth once
a day for about a week,
I really feel better…
it’s a very satisfying
soup and the taste
is very pleasant.”

5 RESET WITH
A GREEN BROTH
While Pamela pays careful attention
to her health, even she can’t eat
perfectly all the time. After periods
of indulgence or stress, she admits
that sometimes she needs a reset —
and when she does, she turns to
the cleansing detox soup known
as Bieler’s broth.
Henry Bieler, MD, often referred
to as one of the pioneers of
alternative medicine, was the
author of Food is Your Best Medicine
(Random House), a book that was
DKHDGRILWVWLPHZKHQLWZDVāUVW
published in 1966. In his book, he
recommended a nourishing broth
of blended green vegetables
including green beans, zucchini
and parsley to help support liver
GHWR[LāFDWLRQDQGWRSURYLGH
essential minerals such as potassium.
After a period of working hard
and spreading herself too thin,
an acupuncturist recommended
the broth to Pamela, and she PAMELA'S
was impressed with how well it VERSION
worked. “When I drink Bieler’s OF BIELER'S
broth once a day for about a Green Detox Broth BROTH!
week, I really feel better… it’s a MAKES 2 QUARTS.
SOUP PHOTO BY EKATERINA KONDRATOVA/SHUTTERSTOCK.COM

very satisfying soup and the 1. Place all ingredients in a pot

taste is very pleasant.”
It’s a great tool to have in your
arsenal when you need it. “It’s a nice
thing to do when you’re trying to
get back on track after a week of
indulgence, like during the holidays,
or when you’re just stressed out
and tired and you need a healing,
nourishing boost.”
1 lb green beans, with 4 cups water and bring to
ends trimmed a boil. Skim any foam on the
surface, reduce heat and simmer,
4 zucchini, trimmed and
covered, until vegetables are tender,
sliced into rounds
about 15 minutes.
2 stalks celery, chopped
1–2 bunches parsley 2. Purée soup in the pot with a
(flat-leaf or curly), handheld blender or in a blender
tough stems removed in batches. Serve warm.

cleaneating.com 45
 9 Ways
to Eat More
Sustainably
As you chart your path for a cleaner, greener
self in 2018, check out these tasty, eco-friendly
trends that will help you live and eat better.
BY KATE GEAGAN

1/ Edible Sea Greens. 2/ Say Hello to Hemp.

Will kelp be the next kale? Edible
sea greens (an umbrella term for
different varieties of algae such
as kelp and dulse) are earning top
marks for sustainability. Not only
are they versatile in the kitchen and
nutrient-rich, but they also help
preserve marine-based economies
while bypassing traditional fossil-
fuel inputs like fertilizers, feed and
Check out our fresh water needed for a variety of
5 superfood sea other foods. (TIP: For the highest
vegetable recipes at quality control, look for North
cleaneating.com/ Atlantic–grown organic options.)
seaveg. TRY THE TREND: MAINE COAST SEA
VEGETABLES (seaveg.com) offers a
wide variety of sea vegetables from
kelp granules (a natural alternative
In the US, hemp food sales surged
44% in 2016, according to the
Hemp Business Journal and Vote
Hemp. From protein powder to
shelled hempseeds (aka hemp
hearts) to CBD oil, this super seed
is going mainstream, offering a
bioavailable source of omega-3 fatty
acids and gamma linolenic acid
(GLA), a beneficial omega-6 fatty
acid. Both GLA and omega-3s act
as natural anti-inflammatories in
the body to help prevent chronic
conditions such as heart disease.
TRY THE TREND:
PLUSCBD OIL SOFTGELS
($50 per 30 softgels, pluscbdoil.com).
MANITOBA HARVEST

SEA GREENS BY DARREN KEMPER, HYPER-LOCAL PRODUCE BY PEANGDAO/SHUTTERSTOCK.COM

to salt) to dried dulse and untoasted HEMP HEARTS ($15 per 1 lb,
sushi nori sheets to get you started. manitobaharvest.com).

3/ The Regenerative-Meat Revolution. Choose ethically raised and

eco-friendly meats produced in ways that restore soil quality and enhance
overall farm resilience. Companies like EPIC are charting the “regenerative
meat” revolution by partnering with ranchers and farmers committed to
raising bison and other meats in an environmentally sustainable and socially
conscious manner. Look for 100% grass-fed, organic and biodynamic options,
which have been shown to help remove carbon from the atmosphere, infuse
soil with healthy microbes, protect grasslands and watersheds and boost
farm biodiversity.
TRY THE TREND: EPIC (epicbar.com) supports ranchers using holistic land-
management practices such as rotational grazing.

46 cleaneating.com JANUARY/FEBRUARY 2018


4/ Traceable Fish. A new
generation of fish visionaries
are making it easier than ever
to eat seafood that’s traceable,
low in mercury and/or certified
sustainable by a third party.
TRY THE TREND:
LOVE THE WILD
(lovethewild.com). Love the
Wild frozen meal kits help you
flawlessly cook fish caught from
traceable, sustainable sources,
including salmon and barramundi.
SAFE CATCH TUNA
(safecatch.com). This brand tests
every single fish (caught from
traceable, sustainable stocks) for
its mercury content, with limits that
are three to 10 times stricter than
the FDA mercury action limits.
5/ The Verified Brand. For
greater transparency, third-party
certification brings assurances that
no level of feel-good marketing can.
“Smart brands earn consumer trust
by telling the story of their purpose
and demonstrating that they use
safe, fair and environmentally
friendly practices,” says registered
dietitian Janet Helm, chief food
and nutrition strategist at Weber
Shandwick and author of the blog
Nutrition Unplugged. Certifications
such as Palm Done Right (which
certifies organic, environmentally
sustainable harvesting of palm oil
that respects local farmers) and
Certified CLEAN (which stands for
Conscious, Live, Ethical, Acting
and Nourishing) help consumers
understand more about ingredient
integrity and even food safety.
TRY THE TREND: LAIRD SUPERFOOD
TURMERIC CREAMER ($9,
lairdsuperfood.com). It contains palm
oil that is sustainably grown and
harvested in partnership with Natural
Habitats and Palm Done Right.
a greener you
6/ Hyper-Local Produce.
With an estimated 70% of
the population predicted to
live in urban areas by 2050,
entrepreneurs have set their
sights on growing produce
closer to where it’s eaten.
Aquaponic or hydroponic farms
use significantly less water
and are free of pesticides and
herbicides. Staying local also
cuts food miles. “Once harvested,
produce reaches store shelves
about 12 days faster than
traditional produce,” says Kipp
Stroden of Local Root Farms, a
vertical-farming company that
produces food using hydroponic
technology. This also helps
to preserve nutrients such
as vitamin C while locking in
freshness.
TRY THE TREND: Ask your grocery
store if they are partnering with
a local produce provider such as
LOCAL ROOTS (localrootsfarms.com)
or PLENTY (plenty.ag).
7/ Plant-Based Noodles.
Pastas featuring a variety of nut,
lentil and bean flours, or ones
crafted from seaweed or vegetables
such as cauliflower or beets, are
helping turn this ho-hum staple
into a versatile meal base that
supports your journey to a cleaner,
greener you.
TRY THE TREND: CYBELE’S FREE
TO EAT SUPERFOOD ROTINI
($4.50, cybelesfreetoeat.com).
8/ There’s an App for That.
Can’t remember the greenest
choices? Update your apps so
you can find the most up-to-date
product ratings, certifications and
local food purveyors.
TRY THE TREND: EAT WELL GUIDE
(eatwellguide.org) searches over
25,000 restaurants, farms, CSAs
and markets to suggest local and
sustainably produced food.
9/ Buy One, Give One.
Food entrepreneurs are increasingly
taking inspiration from the business
model popularized by TOMS shoes,
which fosters connections between
purchases and a greater mission.
The promise? Good food that does
more than just nourish you – it
helps others reach their highest
potential, too.
TRY THE TREND: THE SOULFULL
PROJECT (thesoulfullproject.com).
For every serving of food you
purchase, The Soulfull Project
donates a serving of the same food
to the food bank of your choice.
Kate Geagan, MS, RD, is an
award-winning dietitian and
internationally recognized
leader in sustainable eating and
nutrition. She is the author of
Go Green, Get Lean: Trim Your
Waistline with the Ultimate Low Carbon
Footprint Diet, and she’s regularly appeared on
The Dr. Oz Show and Katie Couric’s show Katie.
cleaneating.com 47
RECIPES | blender soups

S
Save a pot –
heat in your
blender:
If you have a high-speed
blender, you can actually
heat the soup in the
blender jar, so you don’t
have to transfer it into
a separate pot to heat.
Timing may vary based
on ingredients, so check
your instruction manual
for precise instructions.

ON-SET ART DIRECTION BY KRISTEN ANDERSON, FOOD STYLING BY JOHN KIRKPATRICK, BLENDER COURTESY OF VITAMIX

48 cleaneating.com JANUARY/FEBRUARY 2018

Soups
BLENDER

Piping-hot bowls of soup from

scratch in just 20 minutes? It’s absolutely
possible with our easiest-ever soups
— simply toss ingredients into a
blender, whiz up and heat!
RECIPES BY ALEXA WEIBEL, PHOTOGRAPHY BY CHRIS HENNESSEY

Spanish Chickpea
& Red Bell Pepper Soup
(SEE RECIPE, P. 50)

cleaneating.com 49
 Spanish Chickpea
& Red Bell Pepper Soup
SERVES 2. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 20 MINUTES.

Using jarred red peppers is a clever shortcut to bring deep

roasted flavors to this vibrant soup without taking the time to
roast them yourself. Chopped preserved lemon adds a nice tang
to the soup, but if you can’t find it, you can use 4 teaspoons
grated lemon zest and a squeeze of fresh lemon juice.

1 15-oz BPA-free can 1. In a blender, purée chickpeas,

chickpeas, drained red peppers, broth, onion, garlic,
and rinsed paprika, salt and black pepper.
1 12-oz jar roasted red With blender running, add 2 tbsp
peppers, drained oil in a steady stream.
and chopped
2. Transfer soup to a medium
11⁄2 cups low-sodium saucepan, cover and heat on
chicken broth medium, whisking occasionally,
1⁄2 cup roughly chopped until warmed, about 10 minutes.
Let your blender
red onion 3. Divide soup among bowls; do the work:
drizzle with remaining 1 tbsp oil If you don’t have a high-powered blender,
1 large clove garlic,
these recipes will still work well in a regular
roughly chopped and top with preserved lemon
blender. You may need to blend a few
1⁄2 tsp smoked paprika and cilantro. Sprinkle with pepper
minutes longer – but it’ll get the job done.
ĂDNHVLIXVLQJ
¼ tsp each sea salt and
PER SERVING (13⁄4 cups): Calories: 502,
ground black pepper Total Fat: 24 g, Sat. Fat: 3 g, Monounsaturated
3 tbsp extra-virgin Fat: 17 g, Polyunsaturated Fat: 2 g, Carbs:
51 g, Fiber: 14 g, Sugars: 4 g, Protein: 16 g,
olive oil, divided Sodium: 739 mg, Cholesterol: 0 mg
2 tbsp finely chopped
preserved lemon
3 tbsp chopped fresh
cilantro or parsley
red pepper
FOOD STYLING BY JOHN KIRKPATRICK

flakes, optional

50 cleaneating.com
 blender soups | RECIPES

White Bean Soup with Caper Almond Pesto

SERVES 2. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 20 MINUTES.

White beans add a rich, creamy texture to this soup without any dairy. A 5-minute almond pesto
that you can whip up while the soup is heating adds oomph to the recipe.

2 15-oz BPA-free cans unsalted
white beans (such as
cannellini or navy beans),
drained and rinsed
1 cup low-sodium chicken broth
1 cup plain unsweetened
almond milk
1 large shallot, roughly chopped
1 clove garlic, roughly chopped
3⁄4 tsp dried herbes de
provence, divided
½ tsp sea salt
¼ tsp ground black pepper
3 tbsp extra-virgin olive oil
2 tbsp finely chopped fresh basil
2 tbsp finely chopped
roasted unsalted almonds
2 tsp drained jarred
capers, chopped
FOOD STYLING BY ROBIN ZIMMERMAN
1. In a blender, purée beans, broth,
milk, shallot, garlic, ½ tsp herbes
de provence, salt and pepper.
2. Transfer soup to a medium
saucepan, cover and heat on
medium, whisking occasionally,
until warmed, about 10 minutes.
3. Meanwhile, prepare pesto: In a
bowl, stir together oil, basil, almonds,
capers and remaining 1/4 tsp herbes
de provence.
4. Divide soup among bowls and
drizzle with pesto.
PER SERVING (13⁄4 cups): Calories: 619,
Total Fat: 30 g, Sat. Fat: 4 g, Monounsaturated
Fat: 19 g, Polyunsaturated Fat: 3 g, Carbs: 66 g,
Fiber: 19 g, Sugars: 5.5 g, Protein: 25 g,
Sodium: 761 mg, Cholesterol: 0 mg
A BOON FOR
YOUR HEART:
This soup is brimming with
heart-healthy nutrients
such as magnesium and
folate from the white
beans. Magnesium is a
mineral that works to relax
blood vessels and has a
protective effect against
the calcification of arteries.
Folate, or vitamin B9, helps
reduce levels of the amino
acid homocysteine in the
blood, an increased level
of which is associated
with heart disease.
RECIPES | blender soups

Tomato Thyme Soup

with Arugula Topping
SERVES 2.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 20 MINUTES.

The combination of whole canned tomatoes

and tomato paste give this soup plenty
of flavor without having to chop a single
tomato. An arugula and ricotta salata topper
adds peppery, salty notes and a nice change
in texture.

1 28-oz BPA-free can whole peeled

tomatoes, with juices
1 cup low-sodium vegetable broth
1 large shallot, roughly chopped
3 tbsp unsalted tomato paste
1 tbsp fresh thyme leaves
1 tsp chopped fresh oregano
1 small clove garlic, roughly chopped
¼ tsp each sea salt and ground black
pepper + additional to taste
3 tbsp
+ 1 tsp extra-virgin olive oil, divided Pair this soup with
2 cups packed baby arugula a grilled cheese
sandwich for an
1⁄3 cup crumbled ricotta salata or
easy weeknight meal.
grated Parmesan cheese
1⁄4 cup thinly sliced fresh basil

1. In a blender, purée tomatoes, broth, shallot,

tomato paste, thyme, oregano, garlic and 1/4 tsp
each salt and pepper. With blender running,
add 3 tbsp oil in a steady stream.

2. Transfer soup to a medium saucepan, cover

and heat on medium, whisking occasionally,
until warmed, about 10 minutes.

3. Meanwhile, in a bowl, toss arugula, ricotta

salata, basil and remaining 1 tsp oil; season with
additional salt and pepper. Divide soup among
bowls; top with arugula mixture.

PER SERVING (2¼ cups): Calories: 413, Total Fat: 32.5 g,

Sat. Fat: 7 g, Monounsaturated Fat: 20 g, Polyunsaturated
Fat: 3 g, Carbs: 28 g, Fiber: 10 g, Sugars: 15 g, Protein: 11 g,
Sodium: 781 mg, Cholesterol: 27 mg

52 cleaneating.com JANUARY/FEBRUARY 2018

 FOOD STYLING BY MADALYN BENDGEN

cleaneating.com
53
RECIPES | blender soups

Turmeric Corn Soup

SERVES 2 TO 4. HANDS-ON TIME: 10 MINUTES. TOTAL TIME: 20 MINUTES.

Fragrant spices including turmeric, coriander and curry powder

lend deep flavor to this soup without having to simmer on the stove top
for hours. A drizzle of harissa, a Moroccan-style blend, adds a
kick of spice, but you can easily omit it if you can’t find it.

16 oz frozen corn 1. In a blender, purée corn, A SURPRISING

kernels, thawed
3 cups low-sodium
vegetable broth
½ cup BPA-free canned full-fat
coconut milk
1 shallot, roughly chopped
1 tsp ground coriander
½ tsp each ground turmeric
and sea salt
¼ tsp each ground black pepper
and curry powder
broth, coconut milk, shallot,
coriander, turmeric, salt, pepper
and curry powder.
2. Transfer soup to a medium
saucepan and heat on medium,
whisking occasionally, until
warmed, about 10 minutes.
3. Whisk the harissa and oil together
in a small bowl. Divide soup among
bowls, drizzle with harissa mixture
and top with mint.
ALLY FOR
YOUR EYES:
Corn isn’t a food that
typically comes to mind when
you think of eye health, but
it actually contains two key
carotenoids that do just that:
Lutein and zeaxanthin both
fight against eye damage
from blue light or exposure to
sun. The compounds may
have a protective effect
against eye diseases such
FOOD STYLING BY MADALYN BENDGEN

1 tbsp jarred harissa sauce
(TRY: Mina Harissa)
1 tsp extra-virgin olive oil
1 tbsp chopped fresh mint
or cilantro
as age-related macular
PER SERVING (3 cups):
Calories: 378, Total Fat: 17 g, Sat. Fat: 11 g, degeneration. We recommend
Monounsaturated Fat: 3 g, Polyunsaturated opting for organic corn
Fat: 1 g, Carbs: 57 g, Fiber: 3 g, Sugars: 10 g, whenever possible.
Protein: 9 g, Sodium: 747 mg, Cholesterol: 0 mg

54 cleaneating.com JANUARY/FEBRUARY 2018

 Spinach Pea Soup
with Shaved Asparagus
SERVES 2 TO 4.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 20 MINUTES.
While this soup may seem virtuous
with a trifecta of healthful green
vegetables, including green peas,
baby spinach and asparagus, it tastes
anything but. Fragrant herbs and
green onions add zing, and a dollop
of crème fraîche adds a touch of
indulgence to the soup.
16 oz frozen petite peas, thawed
and rinsed (TRY: 365
Everyday Value Organic
Petite Frozen Green Peas,
No Salt Added)
2¼ cups low-sodium chicken broth
2 cups packed fresh
baby spinach
4 green onions, trimmed
and thinly sliced
2 tsp chopped fresh
tarragon, divided
½ tsp sea salt + additional
to taste
¼ tsp ground black pepper
+ additional to taste
1 tbsp
+ 1 tsp extra-virgin olive oil,
divided
4 thick stalks asparagus,
FOOD STYLING BY JOHN KIRKPATRICK
thinly sliced diagonally
1⁄2 tsp lemon zest + 1 tsp
fresh lemon juice
3 tbsp crème fraîche
1. In a blender, purée peas,
Swap out the asparagus for
broth, spinach, onions, 1½ tsp
zucchini if you prefer; simply
tarragon, 1/2 tsp salt and 1/4 tsp
slice it thin on a mandoline.
pepper. With blender running,
add 1 tbsp oil in a steady stream.
2. Transfer soup to a medium
saucepan, cover and heat on
medium, whisking occasionally,
until warmed, about 10 minutes.
3. Meanwhile, in a medium bowl,
toss asparagus, lemon zest and
juice, remaining ½ tsp tarragon and
1 tsp oil; season with additional salt
and pepper.
4. Divide soup among bowls; top with
crème fraîche and asparagus mixture.
PER SERVING (21⁄2 cups):
Calories: 426, Total Fat: 19 g, Sat. Fat: 7 g,
Monounsaturated Fat: 10 g, Polyunsaturated
Fat: 2 g, Carbs: 42 g, Fiber: 13.5 g, Sugars: 13 g,
Protein: 19.5 g, Sodium: 618 mg,
Cholesterol: 30 mg
THE NEW BONE-BUILDER ON THE BLOCK:
Vitamin K – found in abundance in this soup from the spinach and
green peas – is mostly known for its role in healthy blood clotting,
but it is also a key nutrient for bone health as it works to keep
calcium in the bones rather than in blood vessels. Vitamin K has
various forms, but K1 is the form found in plant foods.
RECIPES | make-and-freeze chicken dinners

SWEET & SOUR

CHICKEN THIGHS
(SEE RECIPE, P. 58)

BUTTERMILK & HERB

CHICKEN BREASTS
(SEE RECIPE, P. 59)

56 cleaneating.com JANUARY/FEBRUARY 2018

 FREEZE,
THAW,
COOK,
REPEAT TAHINI LIME
CHICKEN WINGS
(SEE RECIPE, P. 59)

Frozen in flavorful homemade

marinades, these chicken dinners
FOOD STYLING BY MADALYN BENDGEN & JOHN KIRKPATRICK

are halfway done thanks to our

ON-SET ART DIRECTION BY KRISTEN ANDERSON,

genius make-ahead recipes.

RECIPES BY MARIANNE WREN, PHOTOGRAPHY BY CHRIS HENNESSEY

cleaneating.com 57
 Sweet & Sour Chicken Thighs
TAHINI lime: SERVES 6.
Addictive tahini HANDS-ON TIME: 15 MINUTES.
and lime sauce TOTAL TIME: 35 MINUTES.*
becomes a *PLUS FREEZING AND THAWING TIME.
marinade for
1 cup BPA-free canned unsalted
irresistible
crushed tomatoes
baked wings.
1⁄4 cup apple cider vinegar
3 tbsp coconut sugar
2 tbsp safflower or sunflower oil
2 tbsp peeled and chopped ginger
1 tbsp hot sauce
2 tsp red pepper flakes
1 tsp ground allspice (TRY: Simply
Organic Allspice)
Sweet 1⁄2 tsp ground black pepper
& Sour:
Tomatoes, vinegar 1⁄4 tsp sea salt
and spices such 1 small red onion, finely chopped
as pepper flakes
2 sprigs fresh thyme
and allspice help
infuse chicken 12 2-oz boneless, skinless
with a ton of flavor. chicken thighs

1. In a large bowl, whisk together all

ingredients except chicken. Transfer
to a large zip-top freezer bag and add
chicken. Seal bag, removing as much air
as possible. Massage chicken mixture to
HYHQO\GLVWULEXWHPDULQDGHSODFHEDJĂDW
on a freezer shelf. Freeze up to 2 months.

2. To cook: Remove bag of frozen chicken

from freezer and place onto a large dish;
thaw in fridge, 24 hours.
BUTTERMILK
& HERB: 3. Preheat oven to 375°F. Remove
chicken from marinade and arrange on
Fresh herbs MADALYN BENDGEN & JOHN KIRKPATRICK
a parchment-lined baking sheet; discard
retain much of
remaining marinade. Bake chicken until
their flavor in the
no longer pink inside and an instant-read
freezer, making
thermometer inserted into thickest part
them great tools
of chicken reads 165°F, 18 to 20 minutes.
for infusing
chicken breasts PER SERVING (2 thighs): Calories: 155, Total Fat: 7 g,
BYHERE

with vibrancy after Sat. Fat: 2 g, Monounsaturated Fat: 3 g, Polyunsaturated

CREDITS
FOOD STYLING

Fat: 2 g, Carbs: 2 g, Fiber: 0 g, Sugars: 1.5 g,

a deep freeze. Protein: 19.5 g, Sodium: 108 mg, Cholesterol: 104 mg
GUTTER

58 cleaneating.com
JANUARY/FEBRUARY
MONTH 2018
2017
 make-and-freeze chicken dinners | RECIPES

Tahini lime Chicken Wings Buttermilk & Herb

SERVES 8.
Chicken Breasts
HANDS-ON TIME: 15 MINUTES. SERVES 6.
TOTAL TIME: 40 MINUTES.* HANDS-ON TIME: 15 MINUTES.
*PLUS FREEZING AND THAWING TIME. TOTAL TIME: 35 MINUTES.*
*PLUS FREEZING AND THAWING TIME.
1⁄2 cup low-sodium chicken broth
1⁄4 cup tahini paste 1 cup whole buttermilk

1⁄4 cup reduced-sodium 2 tbsp Dijon mustard (TRY:

soy sauce Woodstock Organic
Dijon Mustard)
2 tbsp raw honey
2 tbsp each minced fresh
2 tbsp olive oil rosemary, chives
1 lime, zested and juiced and thyme

2 green onions, chopped 3 cloves garlic, minced

1 tsp sesame seeds, optional 1 tsp sweet paprika

2 lb split chicken wings 1⁄2 tsp ground black pepper

1. In a large bowl, whisk together
all ingredients except chicken. In
a large zip-top freezer bag, add
wings; pour marinade over top.
Seal bag, removing as much air as
possible. Massage chicken mixture
WRGLVWULEXWHPDULQDGHSODFHEDJĂDW
on a freezer shelf. Freeze up to
2 months.
2. To cook: Remove bag of frozen
chicken from freezer and place on a
large dish; thaw in fridge, 24 hours.
1⁄4 tsp sea salt
6 5-oz boneless, skinless
chicken breasts
1. In a large bowl, whisk together all
ingredients except chicken. Transfer
marinade to a large zip-top freezer
bag and add chicken. Seal bag,
removing as much air as possible.
Massage chicken mixture to evenly
GLVWULEXWHPDULQDGHSODFHEDJĂDW
on a freezer shelf. Freeze for up to
2 months.

3. Preheat oven to 400°F. Remove 2. To cook: Remove bag of frozen

wings from marinade and arrange in
a single layer on a parchment-lined
baking sheet; discard remaining
marinade. Bake until wings are
crispy and no longer pink inside
and an instant-read thermometer
inserted into thickest part of the
wing (without touching the bone)
reads 165°F, 25 to 30 minutes.
PER SERVING (4 to 5 wings): Calories: 155,
Total Fat: 10.5 g, Sat. Fat: 3 g, Monounsaturated
Fat: 5 g, Polyunsaturated Fat: 2 g, Carbs: 1 g,
Fiber: 0 g, Sugars: 1 g, Protein: 13 g,
Sodium: 111 mg, Cholesterol: 75 mg
chicken from freezer and place on a
large dish; thaw in fridge, 24 hours.
3. Preheat oven to 375°F. Remove
chicken from marinade and arrange
on a parchment-lined baking sheet;
discard remaining marinade. Bake
chicken until juices run clear and an
Simply freeze
instant-read thermometer inserted
the chicken in a
into thickest part of chicken reads
homemade marinade,
165°F, 20 to 25 minutes.
thaw in the fridge then
PER SERVING (1 breast): Calories: 159, bake when ready to eat
Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 1 g, Fiber: 0 g, – dinner couldn’t
Sugars: 0 g, Protein: 29 g, Sodium: 114 mg,
Cholesterol: 79 mg get easier!

NOTE: A 16-cup freezable glass or stainless steel

container can be used in place of the plastic bag.

cleaneating.com 59

HAWAIIAN:
Pineapple gives this
chicken marinade a sweet
kick, while a finish on the
grill brings out even more
fiery-fruity flavors.
THE POWER
OF PAPAIN:
Pineapple contains
papain, a potent
digestive enzyme that
aids the body in digestion
by making it easier to
break down proteins.
This nutrient-packed fruit
has also been found to
help reduce pain and
inflammation in the body.
Coconut Thai:
This coconut-peanut butter
combo is designed to
infuse chicken wings with
sweet, spicy and savory
flavors that are mainstays
of Thai cuisine.
60 cleaneating.com
Hawaiian Chicken Breasts
SERVES 6.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 30 MINUTES.*
*PLUS FREEZING AND THAWING TIME.
1⁄2 cup unsweetened
pineapple juice
3 tbsp reduced-sodium
soy sauce
2 tbsp rice vinegar
2 tbsp sambal oelek, or other
chile paste
1 tbsp coconut sugar
1 tbsp sesame oil
1 tsp sesame seeds, optional
2 green onions, chopped
6 5-oz boneless, skinless
chicken breasts
1. In a large bowl, whisk together all
ingredients except chicken. Transfer
marinade to a large zip-top freezer
bag and add chicken. Seal bag,
removing as much air as possible.
Massage chicken mixture to evenly
GLVWULEXWHPDULQDGHSODFHEDJĂDW
on a freezer shelf. Freeze for up to
2 months.
2. To cook: Remove bag of frozen
chicken from freezer and place on a
large dish; thaw in fridge, 24 hours.
3. Preheat indoor grill to medium-
high. Remove chicken from marinade;
discard remaining marinade. Grill
chicken, turning once, until no
longer pink inside and an instant-
read thermometer inserted into
thickest part of chicken reads 165°F,
15 to 18 minutes. (Alternatively, if you
don’t have an indoor grill, you can
FOOD STYLING BY JOHN KIRKPATRICK
broil 7 to 9 minutes per side.)
PER SERVING (1 breast): Calories: 162,
Total Fat: 3.5 g, Sat. Fat: 1 g, Carbs: 2 g, Fiber: 0 g,
Sugars: 1 g, Protein: 29 g, Sodium: 168 mg,
Cholesterol: 78 mg
JANUARY/FEBRUARY 2018
 make-and-freeze chicken dinners | RECIPES

Coconut Thai Chicken Wings

SERVES 8.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 40 MINUTES.*
*PLUS FREEZING AND THAWING TIME.

1 14-oz BPA-free can full-fat

coconut milk
1⁄4 cup reduced-sodium
soy sauce
1⁄4 cup rice vinegar
1 red Thai chile pepper,
thinly sliced
2 tbsp sunflower oil
1 tbsp coconut sugar
1 tbsp unsalted natural
peanut butter
2 cloves garlic, minced
2 lb split chicken wings

1. In a large bowl, whisk together HAWAIIAN CHICKEN

all ingredients except chicken. To BREASTS
a large zip-top freezer bag, add
wings and pour marinade over top.
Seal bag, removing as much air as
possible. Massage chicken mixture
to evenly distribute marinade; place
EDJĂDWRQDIUHH]HUVKHOI)UHH]HIRU
up to 2 months.

2. To cook: Remove bag of frozen

chicken from freezer and place on a
large dish; thaw in fridge, 24 hours.

3. Preheat oven to 400°F. Remove

wings from marinade and arrange in
a single layer on a parchment-lined
baking sheet; discard remaining
marinade. Bake until wings are
crispy and no longer pink inside
and an instant-read thermometer
inserted into thickest part of the
wing (without touching the bone)
reads 165°F, 25 to 30 minutes.

PER SERVING (4 to 5 wings): Calories: 158, COCONUT THAI

Total Fat: 11 g, Sat. Fat: 4 g, Monounsaturated CHICKEN WINGS
Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 1 g,
Fiber: 0 g, Sugars: 0.5 g, Protein: 13 g,
Sodium: 96 mg, Cholesterol: 75 mg

cleaneating.com 61
RECIPES | make-and-freeze chicken dinners

SMOKY
ORANGE:
Orange juice,
smoked paprika
and jalapeño
SMOKY ORANGE Chicken Thighs join forces in
this spicy, zesty
SERVES 6. marinade.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 35 MINUTES.*
*PLUS FREEZING AND THAWING TIME.

1⁄2 cup fresh orange juice

1 tsp lime zest + 1⁄2 cup fresh
lime juice
1 tsp each smoked paprika,
ground cumin and
dried coriander
1⁄4 tsp each sea salt and ground
black pepper
1 jalapeño chile pepper,
seeded and chopped
12 2-oz boneless, skinless
chicken thighs
SMOKY
ORANGE
1. In a large bowl, whisk together all CHICKEN
ingredients except chicken. Transfer THIGHS
marinade to a large zip-top freezer
bag and add chicken. Seal bag,
removing as much air as possible.
Massage chicken mixture to evenly
GLVWULEXWHPDULQDGHSODFHEDJĂDW
on a freezer shelf. Freeze for up to
2 months.

2. To cook: Remove bag of frozen

chicken from freezer and place on a
large dish; thaw in fridge, 24 hours.

3. Preheat oven to 375°F. Remove

chicken from marinade and arrange
on a parchment-lined baking sheet;
discard remaining marinade. Bake
chicken until juices run clear and an
instant-read thermometer inserted
into thickest part of chicken reads
165°F, 18 to 20 minutes.

PER SERVING (2 thighs): Calories: 145, Total

Fat: 6 g, Sat. Fat: 2 g, Monounsaturated Fat: 3 g,
Polyunsaturated Fat: 1 g, Carbs: 1 g, Fiber: 0 g,
Sugars: 0.5 g, Protein: 19.5 g, Sodium: 104 mg,
Cholesterol: 104 mg

62 cleaneating.com
 A quick side of snow peas
sautéed with slivered garlic and
red pepper flakes turns this
make-ahead chicken dish
into a complete meal.
FOOD STYLING BY MADALYN BENDGEN

Madalyn Bendgen
FOOD STYLIST/TEST KITCHEN ASSOCIATE, CLIVE, IA
After majoring in culinary food science and starting out as an intern at CE’s sister magazine
Cuisine at Home, Madalyn Bendgen is now the test kitchen associate, where she helps develop
new recipes and assists with food styling. Her healthy-living philosophy? “Stay active and eat
healthy, but also allow yourself to indulge in some sweets!”

cleaneating.com 63
RECIPES | nut butter baking

Nut butters add plant

protein and fiber to your
baked goods to help
keep your blood sugar
from swinging, which
negatively impacts a

ON-SET ASSISTANT ART DIRECTOR TERESA LAURENZO, FOOD STYLING BY ROBIN ZIMMERMAN, ARROW BY NIKOLAEVA/SHUTTERSTOCK.COM
healthy body weight.

64 cleaneating.com JANUARY/FEBRUARY 2018

 Nut Butter
BAKING
Welcome to the next level of clean baking. Simply open a jar of healthful
nut butter and combine with a few pantry staples for irresistible baked goods
that are nutritious and naturally gluten-free — no flour required.
BY PAMELA SALZMAN, PHOTOGRAPHY BY CRAYOLA ENGLAND AND CHRIS HENNESSEY

Flourless
Trail Mix
Peanut Buttter
Skillet Cookie
(SEE RECIPE, P. 68)

cleaneating.com 65
RECIPES | nut butter baking

Almond
Butter Brown
FOOD STYLING BY MADALYN BENDGEN

Rice Crispy
Treats
(SEE RECIPE, P. 68)

66 cleaneating.com JANUARY/FEBRUARY 2018

Almond
Butter
& Banana
Muffins
(SEE RECIPE, P. 70)

67

Almond Butter Brown
Rice Crispy Treats
SERVES 12.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 1 HOUR.
Almond butter is used to bind these
clean, crispy and chewy treats, but
you can swap it out for peanut or
HYHQVXQĂRZHUVHHGEXWWHULI\RX
prefer. For a chocolate version, add
¼ cup raw cacao powder to the
mixture in Step 4.
coconut oil,
for greasing
1 cup pitted dates
2⁄3 cup creamy unsalted almond
butter (or peanut or
sunflower seed butter)
2 tsp pure vanilla extract
½ tsp sea salt
3½ cups crispy brown rice
cereal/brown rice
crisps (TRY: One Degree
Organics Sprouted
Brown Rice Crisps)
½ cup freeze-dried
strawberries, chopped
¼ cup mini chocolate
chips, optional
1. Grease an 8 x 8- or 9 x 9-inch
pan with oil.
2. Cover dates in warm water and
set aside to soak for 10 minutes.
Drain and pat dry.
68 cleaneating.com
3. In a food processor, process dates,
almond butter, vanilla and salt
until smooth.
4. Transfer to a medium saucepan
and heat on low until just starting
to bubble around edges (do not boil).
5. To a large mixing bowl, add rice
cereal, strawberries and chocolate
chips (if using). Pour in almond butter
mixture and stir with a spatula until
well combined.
6. Pour mixture into greased pan
DQGSUHVVGRZQWRĂDWWHQWKHWRS
Cool for 30 minutes and cut into
12 squares.
PER SERVING (1 square): Calories: 160,
Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated
Fat: 5 g, Polyunsaturated Fat: 2 g, Carbs: 21 g,
Fiber: 4 g, Sugars: 10 g, Protein: 3 g,
Sodium: 82 mg, Cholesterol: 0 mg
Flourless Trail
Mix Peanut Butter
Skillet Cookie
MAKES 1 10-INCH COOKIE.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 35 MINUTES.
What could be better than a batch
of decadent peanut butter cookies?
One giant cookie! This jumbo-sized
treat is baked right in the skillet
with a variety of toppings including
chocolate chips, dried fruit, coconut
and more. Eat as is, or top with
whipped cream (coconut or regular)
or your favorite ice cream.
coconut oil, for greasing
1 cup unsalted peanut butter
(creamy or crunchy)
½ cup pure maple syrup
1 large egg + 1 large egg yolk,
room temperature
¾ tsp baking soda
½ tsp pure vanilla extract
½ tsp sea salt
¼ cup chopped dark
chocolate or semisweet
chocolate chips
¼ cup dried naturally
sweetened cranberries
¼ cup unsweetened
shredded coconut
¼ cup salted, roasted
peanuts, chopped
1. Preheat oven to 350°F. Grease an
8-inch cast iron skillet with oil.
2. In a large mixing bowl, using an
electric hand mixer on medium, beat
peanut butter, maple syrup, egg,
egg yolk, baking soda, vanilla and
salt until well combined.
3. Add chocolate chips, cranberries,
coconut and peanuts and mix on low
just to combine.
4. Spread mixture into prepared
skillet and bake until top is golden
brown, edges are dry and center
is still somewhat soft, 20 to
25 minutes (you want it to be slightly
underdone). Let cool completely
before slicing into 10 slices. Keep
refrigerated up to 5 days.
PER SERVING (1⁄10 of cookie): Calories: 299,
Total Fat: 21 g, Sat. Fat: 6 g, Monounsaturated
Fat: 9 g, Polyunsaturated Fat: 5 g, Carbs: 23 g,
Fiber: 4 g, Sugars: 14 g, Protein: 9 g,
Sodium: 202 mg, Cholesterol: 37 mg
GIVE YOUR
BRAIN A BOOST:
The cocoa solids in dark
chocolate are a rich
source of antioxidant
flavanols that help
improve blood flow to
the brain, enhancing
cognitive function.
JANUARY/FEBRUARY 2018
nut butter baking | RECIPES

Almond Butter &
Banana Muffins
MAKES 10 MUFFINS.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 45 MINUTES.
These just might be the easiest
PXIāQV\RXÚOOHYHUPDNH6LPSO\
whiz in the food processor, stir in
some add-ons and bake. You can
FXVWRPL]HWKHPXIāQVE\DGGLQJ
1/
3 cup fresh blueberries, dried
fruit or chocolate chips to the
batter. You can also make this in
an 8- or 9-inch square cake pan,
EXW\RXÚOOQHHGWRLQFUHDVHEDNH
time by 5 to 10 minutes.
1 cup creamy unsalted almond
butter (raw or roasted)
1 cup ripe mashed bananas
(2 to 3 bananas)
2 large eggs
¼ cup pure maple syrup
1 tsp pure vanilla extract
1 tsp each baking soda and
ground cinnamon
¼ tsp sea salt
Pinch ground nutmeg
¼ cup hempseeds
OPTIONAL TOPPINGS: Hempseeds,
banana chunks, sliced almonds
70 cleaneating.com
1. Preheat oven to 350°F. Line a
PXIāQWLQZLWKSDSHUOLQHUV
2. To a food processor, add all
ingredients except hempseeds
and blend until smooth and well
combined. Remove blade and stir in
¼ cup hempseeds with a spoon.
3. Pour batter evenly into prepared
PXIāQOLQHUVāOOLQJHDFKFXSWRMXVW
below the top, and sprinkle with
optional toppings of your choice.
Bake for 30 to 40 minutes, until
just set and a toothpick comes out
clean with dry crumbs. Transfer
to a rack to cool completely. Keep
refrigerated up to 5 days.
PER SERVING (1 muffin): Calories: 237,
Total Fat: 17 g, Sat. Fat: 2 g, Monounsaturated
Fat: 9 g, Polyunsaturated Fat: 5 g, Carbs: 16 g,
Fiber: 3 g, Sugars: 9 g, Protein: 8 g,
Sodium: 191 mg, Cholesterol: 37 mg
Sun-Dried Tomato
& Spinach Cashew
Quick Bread
SERVES 8.
HANDS-ON TIME: 15 MINUTES.
TOTAL TIME: 1 HOUR.*
*PLUS COOLING TIME.
Mild-tasting cashew butter is the
star of this easy-to-make loaf,
loaded with spinach and sun-
dried tomatoes. Our favorite use
for this bread? Topped with a soft
cheese such as fresh mozzarella,
a sprinkle of chopped basil and a
drizzle of olive oil.
coconut oil, for greasing
1 cup raw unsalted
cashew butter
5 large eggs
1 tbsp apple cider vinegar
¾ tsp baking soda
¼ tsp sea salt
½ cup sun-dried tomatoes,
packed in oil, drained
and chopped
1 cup fresh baby spinach leaves,
thinly sliced
chopped raw unsalted
cashews, for garnish,
optional
1. Preheat oven to 350°F. Grease
a 9 x 5-inch loaf pan with oil.
2. In a food processor, process
cashew butter and eggs until well
combined. Add vinegar and process
again. Add baking soda and salt and
process until incorporated.
3. Remove blade and stir in tomatoes
and spinach by hand. Pour batter
into prepared pan. Sprinkle with
chopped cashews (if using).
4. Bake for 45 minutes, until springy
in center. Let cool in pan for
30 minutes then transfer to a rack.
Cool completely before serving.
Keep refrigerated up to 5 days.
PER SERVING (1⁄8 of recipe): Calories: 259,
Total Fat: 21 g, Sat. Fat: 5 g, Monounsaturated
Fat: 11 g, Polyunsaturated Fat: 3.5 g, Carbs: 11 g,
Fiber: 1 g, Sugars: 0 g, Protein: 10 g,
Sodium: 251 mg, Cholesterol: 116 mg
BENEFICIAL
BREAD:
This quick bread is
packed with healthful
foods, including spinach,
sun-dried tomatoes and
cashew butter. Spinach
contains phytochemicals
that scavenge free radicals
and prevent oxidative
damage. Plus, the iron in
sun-dried tomatoes and
the copper in cashew
butter are both pivotal for
forming red blood cells.
JANUARY/FEBRUARY 2018
nut butter baking | RECIPES

cleaneating.com 71
RECIPES | meal plan

Go Paleo
for 1 Week
& Feel Great
Reduce your carbohydrate intake and
watch your energy soar with our
1-week Paleo jump start that eliminates
grains, dairy and refined sugar.
RECIPES BY BETH LIPTON,
PHOTOGRAPHY BY BEATA LUBAS

New-Fashioned Cobb Salad: Toss 2 cups torn romaine

in a bowl with 1 tbsp Dijon Dressing (below). Top with
the following, arranged in rows: ¼ cup chopped jarred
roasted red peppers, 2 tbsp chopped pitted black olives,
2 chopped hard-boiled eggs, 1/3 cup shredded carrots,
¼ cup chopped radishes and ½ avocado, chopped.
Sprinkle with 2 tbsp chopped cilantro, drizzle with an
additional 1 tbsp Dijon Dressing, if desired, and season
with pinch each salt and pepper.

Dijon Dressing: Whisk together

½ cup olive oil mayonnaise, 2 tbsp
water, ¼ tsp lemon zest, 1½ tbsp
fresh lemon juice, 1 minced clove
garlic, ½ tsp Dijon mustard, and
salt and pepper, to taste; cover
and refrigerate.

72 JANUARY/FEBRUARY 2018
 Onion Pepper Scramble: Heat 1 tsp
avocado oil in a skillet. Add ¼ cup each
chopped onion and chopped red bell pepper;
sprinkle with pinch salt. Sauté until tender.
Add 2 eggs whisked with 1 tsp water, 1/8 tsp
each salt and pepper; cook, stirring, to desired
doneness. Top with 1 tbsp salsa.

Cinnamon Pear Chia Pudding: In a blender, combine

2½ cups almond milk, ½ cup chia seeds, 2 tbsp maple
syrup, 1 tsp cinnamon and pinch salt. Blend on high speed
until smooth. Divide among 4 cups; cover and refrigerate.

Garlicky Crab-Stuffed Mushrooms

MAKES 8 MUSHROOMS. HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 30 MINUTES.

8 cremini mushrooms, 2. Meanwhile, in a small skillet on

stems and gills removed
3½ tbsp avocado oil, divided
1 shallot, minced
1 stalk celery, minced
½ tsp sea salt, divided
3 cloves garlic, minced
3 oz lump crabmeat
(about ½ cup),
picked over for shells
1 tbsp olive oil mayonnaise
1 tsp fresh lemon juice
¼ tsp ground black pepper
medium-low, heat 1 tbsp oil. Add
shallot, celery and 1/8 tsp salt and
cook, stirring occasionally, until
tender, 2 to 3 minutes. Add garlic;
sauté until fragrant, about
1 minute. Transfer to a bowl and
let cool for 2 minutes.
3. Stir crab, mayonnaise, lemon
juice, ¼ tsp salt, black pepper and
cayenne into shallot mixture.
4.8VLQJWRQJVFDUHIXOO\ĂLS
mushrooms over. Spoon about
2 tbsp crab mixture into each
mushroom. Mix remaining
1/
8 tsp salt into almond meal;

1⁄8 tsp ground cayenne pepper sprinkle on mushrooms and

2 tsp almond meal
1. Preheat oven to 450°F.
Line a baking sheet with
foil. Brush mushrooms inside
and out with 2 tbsp oil then
place stemmed sides down
on sheet. Roast until tender,
10 to 12 minutes.
drizzle with remaining ½ tbsp
oil. Bake for 5 to 10 minutes,
until warmed through and lightly
toasted on top.
PER SERVING (2 mushrooms):
Calories: 177, Fat: 16 g, Sat. Fat: 2 g,
Monounsaturated Fat: 10 g, Polyunsaturated
Fat: 3 g, Carbs: 4.5 g, Fiber: 1 g, Sugars: 1.5 g,
Protein: 5 g, Sodium: 355 mg, Cholesterol: 22 mg

cleaneating.com 73
RECIPES | meal plan
MONDAY
REAKFAST: 1 serving Cinnamon
Pear Chia Pudding (p. 73; save
leftovers) topped with ½ pear,
chopped
SNACK: 1 hard-boiled egg, halved,
topped with 1 tbsp kimchi
LUNCH: Burrito Bowl: Cook ½ cup
cauliflower rice in 1 tsp avocado oil
with 1 tsp chopped garlic and pinch
salt and chile powder until tender.
Stir in 1 tbsp chopped cilantro. Add
to a bowl; top with 4 oz chopped
roasted chicken, ½ avocado, sliced,
2 tbsp salsa and 2 sliced radishes.
Add hot sauce, if desired.
½ grapefruit
SNACK: 1 Mini Golden Milk
Cheesecake (p. 75; save leftovers)
DINNER: 4 Garlicky Crab-Stuffed
Mushrooms (p. 73; save leftovers)
1 small sweet potato, cut into cubes,
tossed with 2 tsp avocado oil and
pinch pepper
Side Salad: 1 cup chopped romaine
lettuce, ¼ cup each chopped bell
pepper, tomato and celery; drizzle
with 1 tbsp Dijon Dressing (p. 72;
save leftovers)
NUTRIENTS: Calories: 1,987,
Fat: 141 g, Sat. Fat: 25 g, Carbs: 122 g,
Fiber: 31 g, Sugars: 50.5 g, Protein: 73 g,
Sodium: 2,284 mg, Cholesterol: 362 mg
FRIDAY
BREAKFAST: 1 serving Cinnamon
Pear Chia Pudding (leftovers,
p. 73) topped with ½ pear,
chopped
SNACK: 2 hard-boiled eggs,
halved, topped with 2 tbsp
kimchi
LUNCH: Salmon Lettuce Cups
(leftovers, p. 76); serve in 2 to
3 large romaine lettuce leaves;
1 green apple
SNACK: 1 Paleo-friendly
snack strip; 1 carrot and 1 stalk
celery, sliced
DINNER: Roasted Vegetables
with Chicken Sausage (leftovers)
1 Mini Golden Milk Cheesecake
(leftovers, p. 75)
NUTRIENTS: Calories: 1,345,
Fat: 70 g, Sat. Fat: 17 g, Carbs: 131 g,
Fiber: 37 g, Sugars: 66 g, Protein: 58.5 g,
Sodium: 1,815 mg, Cholesterol: 298 mg
74 cleaneating.com
TUESDAY
BREAKFAST: Onion Pepper
Scramble (p. 73)
½ grapefruit
SNACK: 3 Chocolate Energy
Bites (p. 75; save leftovers)
LUNCH: Salmon Lettuce Cups
(p. 76); spoon half into 2 to
3 large romaine lettuce leaves;
save leftovers
SNACK: 1 Paleo-friendly
snack strip
DINNER: Steak Salad: Pan-sear
1 steak in 1 tbsp avocado oil with
pinch each salt and pepper;
slice and serve over 2 cups torn
romaine, tossed with 1 sliced
carrot, ¼ cup chopped fennel,
¼ cup sliced English cucumber,
1 chopped stalk celery and 1 tbsp
chopped pitted olives. Drizzle
with 2 tbsp Dijon Dressing
(leftovers, p. 72).
1 Mini Golden Milk Cheesecake
(leftovers, p. 75)
NUTRIENTS: Calories: 1,502,
Fat: 97 g, Sat. Fat: 24.5 g, Carbs: 86 g,
Fiber: 20 g, Sugars: 42 g, Protein: 80 g,
Sodium: 2,047 mg, Cholesterol: 527 mg
SATURDAY
BREAKFAST: Cinnamon Pear Chia
Pudding (leftovers, p. 73) topped with
½ pear, chopped
SNACK: 1 Paleo-friendly snack strip;
½ grapefruit
LUNCH: Mu Shu Pork Bowl (leftovers);
½ avocado, sliced, with squeeze lime juice
and pinch each salt and chile powder
SNACK: 1 Mini Golden Milk Cheesecake
(leftovers, p. 75)
DINNER: Steak Salad: Pan-sear 1 steak in
1 tbsp avocado oil with pinch each salt and
pepper; slice and serve over 2 cups torn
romaine tossed with 1 sliced carrot,
¼ cup chopped fennel, ¼ cup sliced
English cucumber, 1 chopped stalk celery
and 1 tbsp chopped pitted olives. Drizzle
with 1 tbsp Dijon Dressing (leftovers, p. 72).
NUTRIENTS: Calories: 1,553, Fat: 94 g, Sat.
Fat: 25 g, Carbs: 111 g, Fiber: 35 g, Sugars: 49 g,
Protein: 78.5 g, Sodium: 1,783 mg,
Cholesterol: 178 mg
WEDNESDAY THURSDAY
BREAKFAST: 1 serving BREAKFAST: Egg in Avocado: Crack
Cinnamon Pear Chia 1 egg into ½ avocado, pitted. Sprinkle
Pudding (leftovers, with pinch each salt and pepper and
p. 73) topped with 1 tsp chopped cilantro. Bake until egg
½ pear, chopped white is firm and yolk is cooked to
desired doneness.
SNACK: 2 Garlicky
Crab-Stuffed Mushrooms ½ grapefruit
(leftovers, p. 73); 1 tbsp
SNACK: 1 Mini Golden Milk Cheesecake
kimchi
(leftovers, p. 75)
LUNCH: New-Fashioned
LUNCH: Mu Shu Pork Bowl: Sauté 8 oz
Cobb Salad (p. 72)
pork loin (cut into 1-inch strips) in 1 tsp
SNACK: 3 Chocolate avocado oil until golden; remove from
Energy Bites (leftovers, skillet. Add 1 16-oz bag broccoli slaw
p. 75) and cook, stirring, until tender. Add
1 tbsp each minced garlic and ginger;
1 green apple
sauté 1 minute. Return pork to skillet;
DINNER: Roasted sauté 1 minute. Add 2 to 3 tbsp coconut
Vegetables with Chicken aminos, or to taste, and 2 tsp fish sauce.
Sausage (p. 76; eat If desired, drizzle with 1 tsp toasted
½, save leftovers) sesame oil (eat ½; save leftovers).
SNACK: 2 Garlicky Crab-Stuffed
Mushrooms (leftovers, p. 73); 1 tbsp kimchi
DINNER: Creamed Spinach–Stuffed
Potato (p. 75)
Apple Sauté: 1 sliced green apple
sautéed in 1 tsp coconut oil with 2 tsp
maple syrup, ¼ tsp cinnamon and pinch
salt until tender; top with 1 tsp chopped
toasted walnuts
NUTRIENTS: Calories: 1,615, NUTRIENTS: Calories: 1,926,
Fat: 106 g, Sat. Fat: 17 g, Carbs: 123 g, Fat: 137 g, Sat. Fat: 49 g, Carbs: 131 g,
Fiber: 40 g, Sugars: 53.5 g, Fiber: 30 g, Sugars: 60 g, Protein: 62 g,
Protein: 54 g, Sodium: 2,385 mg, Sodium: 2,263 mg, Cholesterol: 298 mg
Cholesterol: 493 mg
SUNDAY
BREAKFAST: Onion Pepper Scramble (p. 73)
1⁄4 avocado, sliced
SNACK: 1 Mini Golden Milk Cheesecake (leftovers, p. 75)
LUNCH: Chile Chicken Wraps: Cook 4 oz chicken, cubed,
in 2 tsp avocado oil with pinch each salt, pepper and chile
powder. Serve in 2 lettuce leaves with ¼ avocado, sliced,
2 sliced radishes, 1 tbsp chopped cilantro and hot sauce,
to taste.
SNACK: 1 pear; 3 Chocolate Energy Bites (leftovers, p. 75)
DINNER: Honey Lime Shrimp Bowl: In a small sauté pan,
cook ½ cup cauliflower rice in 2 tsp avocado oil until warmed
through and tender; season with pinch each salt and pepper.
Heat 1 tbsp avocado oil in a skillet on medium-high. Add 1 cup
chopped broccoli; sauté until beginning to get tender and
lightly browned. Add 2 tsp minced garlic and 5 oz peeled,
deveined shrimp; sauté until beginning to turn pink. Add 1 tsp
lime juice, ¼ tsp honey and 1 tbsp chopped cilantro; sauté until
shrimp is cooked through. Serve over cauliflower rice.
NUTRIENTS: Calories: 1,441, Fat: 90 g, Sat. Fat: 19 g, Carbs: 92 g,
Fiber: 23 g, Sugars: 53 g, Protein: 80 g, Sodium: 1,256 mg,
Cholesterol: 663 mg
JANUARY/FEBRUARY 2018
Golden Milk 3. Meanwhile,
prepare crusts:
Mini-Cheesecakes Combine walnuts,
SERVES 6. dates and salt in a
HANDS-ON TIME: 20 MINUTES. food processor. Pulse
TOTAL TIME: 30 MINUTES.* until chopped, then
process until a dough
*PLUS SOAKING AND FREEZING TIME.
forms. Measure out
3 tbsp dough and set
FILLING
aside for Chocolate
¾ cup raw unsalted cashews Energy Bites (below). Divide
remaining dough among 6
1⁄3 cup BPA-free canned full-fat
SUHSDUHGPXIāQOLQHUVSUHVV
coconut milk
down to form even crusts.
2 tbsp coconut oil Freeze. Wipe out processor.
11⁄2 tsp peeled and minced
4. Drain cashews and rinse with cool
fresh ginger
water. Drain again. Add to processor
¾ tsp ground turmeric along with coconut milk mixture, honey
and vanilla. Process until smooth,
1⁄8 tsp sea salt
stopping to scrape down sides a few Creamed Spinach-
Pinch ground black pepper times. Remove crusts from freezer and Stuffed Potato:
GLYLGHāOOLQJDPRQJFUXVWVXVLQJDERXW Sauté 3 oz chopped spinach in
1⁄8 tsp ground cinnamon +
WEVSāOOLQJSHUFKHHVHFDNH7DSRQ 1 tbsp avocado oil with 1 tsp
additional for garnish
the counter a few times to release air minced garlic until spinach wilts.
¼ cup raw honey bubbles, dust with additional cinnamon Add ½ cup full-fat coconut milk
LIXVLQJFRYHUDQGIUHH]HXQWLOāOOLQJ and 1 tsp apple cider vinegar;
½ tsp pure vanilla extract
LVāUPDWOHDVWKRXUV6HUYHIUR]HQ simmer until thickened. Season
or let stand on counter for 10 minutes with 1/8 tsp each salt and pepper
CRUST
before serving. (or to taste). Serve over 1 baked
1⁄2 cup raw unsalted walnuts sweet potato, split in half.
PER SERVING (1 mini cheesecake): Calories: 280,
½ cup pitted Medjool dates Fat: 20 g, Sat. Fat: 8 g, Monounsaturated Fat: 6 g,
Polyunsaturated Fat: 4.5 g, Carbs: 25 g, Fiber: 2 g,
(about 6)
Sugars: 18 g, Protein: 5 g, Sodium: 68 mg,
1⁄8 tsp sea salt Cholesterol: 0 mg

Chocolate Energy Bites: Divide leftover

1. Place cashews in a bowl; dough (above) into 9 1-tsp portions.
cover with cool water by Roll each into a ball. Roll balls in 1 tbsp
1 inch. Cover and refrigerate unsweetened cacao, cover and freeze.
for 8 hours or overnight.

2. /LQHFXSVRIDPXIāQWLQ
with paper liners. Combine
coconut milk, coconut oil,
ginger, turmeric, salt, pepper
and cinnamon in a small
saucepan. Bring to a simmer
on low; simmer 5 to 10 minutes.
Set aside to cool for 5 minutes.
RECIPES | meal plan
SHOPPING LIST

PROTEINS & DAIRY „8 cremini mushrooms

ALTERNATIVES „1 lemon
„1 dozen large pastured eggs „1 lime
„
1 qt unsweetened plain „1 Roma tomato
almond milk
„
8 oz boneless, skinless chicken NUTS, SEEDS & OILS
breasts or thighs) „1 bag chia seeds
„3 oz lump crabmeat „41⁄4 oz raw unsalted cashews
„1 6-oz can wild salmon „21⁄2 oz raw unsalted walnuts
„5 oz peeled, deveined shrimp „1 bottle avocado oil
„
2 4- to 5-oz pieces grass-fed „1 jar coconut oil
flank steak
„
1 bottle toasted sesame
„
1 pkg chicken sausage, oil, optional
no added nitrites or nitrates
„1 pkg almond meal
„8 oz pork loin
„
3 Paleo-friendly snack strips EXTRAS
(TRY: The New Primal 100% „1 jar ground cinnamon
Grass-Fed Beef Jerky – Original)
„1 jar chile powder
VEGGIES & FRUITS „1 jar ground turmeric
„3 pears „1 jar ground cayenne
„3 green apples „1 jar Italian seasoning
Roasted Vegetables with Chicken Sausage: „2 grapefruits „1 jar pure maple syrup
Preheat oven to 425ºF. Toss 2 sliced parsnips, „1 16-oz bag broccoli slaw „1 jar raw honey
~FXSVHDFKFKRSSHGEURFFROLDQGFDXOLĂRZHU „1 bottle apple cider vinegar
„1 head cauliflower
and ¼ cup sliced red onion with 1½ tbsp avocado „1 jar Dijon mustard
„1 large head broccoli
oil, 2 tsp Italian seasoning and ¼ tsp each salt „1 pkg pitted Medjool dates
„2 parsnips
and pepper; spread in a single layer on a large
„1 head garlic „
1 bag unsweetened
baking sheet. Roast, stirring occasionally, cacao powder
until vegetables are tender and beginning to „1 2-inch piece fresh ginger
„1 bottle pure vanilla extract
caramelize. In the last 10 minutes, add 2 sliced „1 shallot
„1 bottle sea salt
chicken sausages. „1 small yellow onion
„1 jar ground black pepper
„1 small red onion
„1 jar kimchi
„1 red bell pepper
Salmon Lettuce Cups: Mix 1 drained can „1 jar roasted red peppers
„1 bunch fresh cilantro
VDOPRQZLWKFXSāQHO\FKRSSHGFDUURWVDQG „1 jar hot sauce
„1 bunch celery
~FXSHDFKāQHO\FKRSSHGFHOHU\DQGIHQQHO „1 jar all-natural salsa
„1 lb carrots
Add ½ avocado, mashed, and 1 to 2 tbsp mayo; „2 sweet potatoes
„1 jar pitted black olives
season with 1/8 tsp each salt and pepper. „
1 BPA-free 13.5-oz can full-fat
„1 bunch spinach
coconut milk
„2 heads romaine lettuce
„1 jar olive oil mayonnaise
„1 small fennel bulb
„1 bottle coconut aminos
„4 avocados
„1 bottle fish sauce
„1 bunch radishes
„
1 pkg refrigerated or frozen
„1 English cucumber cauliflower rice

ERIN LUTZ
ERIN PHOTO PAUL BUCETA

GRAPHIC DESIGNER, MANHATTAN BEACH, CA

“When designing the Paleo-inspired meal plan, I was inspired by the
rich, hearty foods and wanted to incorporate those same colors and
textures,” says Erin Lutz, who has contributed her creative prowess to
various agencies and publications for over 10 years. “I hope readers
feel that warmth and are inspired to give this delicious plan a try.”

76
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Dr. Ohhira’s Propolis PLUS® — Let the Forces of Nature Work For You!
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Dr. Ohhira’s Propolis PLUS® combines Brazilian Green Propolis, one of the most potent propolis sources known
to scientists, with antioxidants, Omega 3’s and fermented probiotic extract for unrivaled whole-body support.*
Look for Propolis PLUS® at health food stores nationwide and Discover the Dr. Ohhira Difference!TM

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provides prebiotics, probiotics and in modern diets to balance excess
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Added antioxidant support with
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
RECIPES | prep-ahead sundays

cook sunday
and Eat C lean All Week
January is the perfect time to get back to leading your healthiest life.
But healthy eating can often be associated with “light” and unsatisfying. Not anymore.
Try our batch cooking plan for comforting meals full of good-for-you ingredients.
BY AMY SYMINGTON, PHOTOGRAPHY BY BEATA LUBAS

ON THE MENU THIS WEEK

BREAKFAST DINNER PREP SUNDAY
Red Velvet Cake with Mushroom Walnut CHANA MASALA – will keep until Thursday in
fresh raspberries and Lentil Balls the refrigerator or up to 3 months in the freezer
a dollop of yogurt over spaghetti in
marinara sauce DAIRY- & GLUTEN-FREE MAC & CHEESE – will
Instant Pho with a toasted keep until Thursday in the refrigerator or
whole-grain baguette up to 3 months in the freezer
Chana Masala
with brown rice Chana Masala with brown INSTANT PHO – will keep until Friday in
rice or whole-wheat naan the refrigerator
LUNCH Chana Masala over a bed MUSHROOM WALNUT LENTIL BALLS – will
Instant Pho of steamed lemon spinach keep until Thursday in the refrigerator or
up to 3 months in the freezer
Mushroom Walnut Dairy- & Gluten-Free
Lentil Balls over spaghetti Mac & Cheese RED VELVET CAKE – will keep until Friday
in marinara sauce with your choice of salad covered in the refrigerator
Mushroom Walnut ROASTED BUFFALO CHICKPEAS – will keep up to
Lentil Balls on a whole- SNACKS 2 weeks in a resealable bag in a cool, dry place
grain sub roll with marinara Instant Pho
sauce and fresh basil
Roasted Buffalo Chickpeas Roasted
Mushroom Walnut Buffalo
Lentil Balls in vegetable soup Red Velvet Cake Chickpeas
(SEE RECIPE, P. 82)
Chana Masala and
fresh cilantro in a roti

Dairy- & Gluten-Free

Mac & Cheese with your
choice of salad

Roasted Buffalo Chickpeas

sprinkled over a Caesar
or garden salad (get our
CE vegan Caesar dressing
recipe at cleaneating.
com/vegandressing)

78 cleaneating.com
 3. Add onions, garlic, basil,
cumin, paprika and cayenne
LIXVLQJ6DXWªXQWLOIUDJUDQW
about 3 minutes. Add walnuts and
sauté until slightly toasted, about
PLQXWHVPRUH6WLULQVR\VDXFH
and remove from heat. Transfer to
a large bowl and wipe out skillet.

4. To large bowl with mushroom

Mushroom Walnut Lentil Balls PL[WXUHDGGĂD[VHHGPL[WXUH
SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 50 MINUTES. OHQWLOVĂRXUOHPRQMXLFHVDOWDQG
pepper. Knead until well combined
Try these hearty mushroom walnut lentil balls served over whole-wheat DQGĂRXULVIXOO\LQFRUSRUDWHG
spaghetti or on a roll with mozzarella cheese and marinara sauce. Roll mixture into balls using about
2 tbsp mixture per ball.
3 tbsp ground flaxseeds 2 tsp reduced-sodium
5. In same large skillet on medium,
soy sauce
¼ cup grape seed oil, divided heat 1 tbsp oil. Add one-third of
11⁄2 cups cooked brown lentils lentil balls. Cover and cook until
9 oz mixed mushrooms
(portobello, stemmed 11⁄2 cups whole spelt flour brown, about 8 minutes, turning
shiitake or cremini), diced halfway. Repeat with remaining oil
1 tbsp fresh lemon juice
DQGOHQWLOEDOOV6HUYHRYHUVSDJKHWWL
1 yellow onion, diced
1 tsp sea salt or on a whole-grain sub roll with
4 cloves garlic, crushed
½ tsp black pepper marinara sauce, or let cool then
1 tbsp dried basil transfer to a resealable container
and store in the fridge. To reheat,
2 tsp ground cumin 1. In a small bowl, mix together arrange on a parchment-lined
1 tsp paprika FXSZDWHUDQGĂD[VHHGV6HW baking sheet and bake at 375ºF for
aside to thicken. 15 to 20 minutes.
¼ tsp ground cayenne
pepper, optional 2. Meanwhile, in a large skillet on PER SERVING (7 to 8 balls): Calories: 393,
1 cup unsalted walnuts, medium-high, heat 1 tbsp oil. Add Total Fat: 22.5 g, Sat. Fat: 2 g, Monounsaturated
Fat: 3 g, Polyunsaturated Fat: 16 g, Carbs: 40 g,
chopped mushrooms and sauté until slightly Fiber: 9.5 g, Sugars: 4 g, Protein: 13 g,
brown, about 5 minutes. Sodium: 392 mg, Cholesterol: 0 mg

cleaneating.com 79
RECIPES | prep-ahead sundays
Instant Pho
SERVES 6. HANDS-ON TIME: 20 MINUTES. COOKING TIME: 30 MINUTES.
7KHXOWLPDWHFRQYHQLHQFHIRRG3UHSDUHWKHVHSRUWDEOHSKRMDUVWKURXJK
6WHSDQGZKHQ\RXÚUHUHDG\WRHDWVLPSO\DGGERLOLQJZDWHUDQGHQMR\
2 tbsp grape seed oil
1 14-oz pkg organic firm tofu,
cut into 1⁄2-inch cubes
3 tbsp reduced-sodium
soy sauce
2 tbsp pure maple syrup
3 tbsp garlic powder
1½ tbsp each onion powder,
red pepper flakes,
ground cinnamon
and ground ginger
1 tsp each sea salt and
ground black pepper
2 cups chopped red cabbage
2 cups grated carrots
5 oz thinly sliced shiitake
mushrooms
1 bunch green onions,
thinly sliced
½ bunch each fresh basil and
cilantro, stems removed
80 cleaneating.com
1 16-oz pkg brown rice
vermicelli noodles
2 limes, each cut into
6 slices
all-natural hot sauce,
optional
EQUIPMENT:
6 32-oz heat-proof Mason jars
with lids
1. In a large skillet on medium-high,
heat oil. Add tofu and cook for about
8 minutes, until golden brown,
turning halfway.
2. Add soy sauce and maple syrup
and stir to coat; cook until sauce
has been absorbed, about 3 minutes.
Remove from heat and set aside.
3. To a small skillet on medium, add
garlic powder, onion powder, pepper
ĂDNHVFLQQDPRQDQGJLQJHU7RDVW
until fragrant, about 4 minutes.
Remove from heat and combine with
salt and black pepper.
4. Divide spice mixture among
MDUV7RHDFKMDUDGG1/3 cup cabbage,
1/
3 cup carrots, /3 cup mushrooms
1
and one-sixth of tofu, green onions,
basil, cilantro and noodles.
5.6TXHH]HZHGJHVRIOLPHLQWR
HDFKMDUDQGWKHQSODFHLQWRWKHMDU
6HDOMDUVDQGUHIULJHUDWH
6. When ready to eat, remove lime
WKHQāOO0DVRQMDUZLWKERLOLQJ
ZDWHUDERXWFXSV3ODFHOLGRQMDU
and let sit until noodles are cooked,
about 8 minutes. Drizzle with hot
sauce (if using).
PER SERVING (1 jar): Calories: 471,
Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated
Fat: 2 g, Polyunsaturated Fat: 5 g, Carbs: 86 g,
Fiber: 6.5 g, Sugars: 8.5 g, Protein: 16 g,
Sodium: 685 mg, Cholesterol: 0 mg
JANUARY/FEBRUARY 2018
 The Best Dairy- & Gluten-Free Mac & Cheese
SERVES 8. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 1 HOUR, 25 MINUTES.*
7KLVPDFDQGFKHHVHORDGHGZLWKIUHVKVTXDVKDQGPXVKURRPVLVVXUHWRDSSHDOWR\RXUJURZQXSWDVWHEXGV
1 butternut squash, peeled,
halved and seeded
1 head garlic, top removed
1 lb whole-grain, gluten-free
elbow macaroni
2 tbsp extra-virgin olive oil
13 oz stemmed and sliced
shiitake mushrooms
18 oz full-fat coconut milk
2 cups low-sodium
vegetable broth
1 cup raw unsalted cashews,
soaked for 30 minutes
and drained
1 lemon, zested and juiced
½ cup nutritional yeast
¼ cup blanched almond flour
2 tsp Dijon mustard
1½ tsp sea salt and ground
black pepper
GARNISH
1 tbsp blanched almond flour
1 tbsp nutritional yeast
1 tsp smoked paprika
½ tsp coarse sea salt
¼ bunch fresh parsley,
roughly chopped
1. Preheat oven to 400°F. Place
VTXDVKDQGKHDGRIJDUOLFRQD
parchment-lined baking sheet; mist
garlic with cooking spray. Bake until
VTXDVKLVWHQGHUDERXWPLQXWHV
2. Meanwhile, cook pasta according
to package directions. Drain, rinse
with cold water and transfer to a
9 x 13-inch baking dish.
*PLUS SOAKING TIME.
3. Meanwhile, in a small skillet
on medium, heat oil. Add
mushrooms and sauté until
fragrant, about 5 minutes.
Remove from heat and set aside.
4. Remove skins from garlic and
add to a high-powered blender
ZLWKVTXDVKFRFRQXWPLONEURWK
FDVKHZVOHPRQ]HVWDQGMXLFH
½ cup nutritional yeast, ¼ cup
DOPRQGĂRXU'LMRQVDOWDQGSHSSHU
5. Pour sauce over noodles and stir
until coated. Top with mushrooms
DQGEDNHIRUPLQXWHV6SULQNOH
with garnishes before serving.
PER SERVING (2 cups): Calories: 530,
Total Fat: 28 g, Sat. Fat: 14 g, Monounsaturated
Fat: 8 g, Polyunsaturated Fat: 2 g, Carbs: 67 g,
Fiber: 9 g, Sugars: 4 g, Protein: 14 g,
Sodium: 531 mg, Cholesterol: 0 mg
cleaneating.com 81

Red Velvet Cake with Chocolate Frosting
SERVES 12. HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 1 HOUR, 35 MINUTES.
Beet purée adds the subtle red hue to this better-for-you red velvet
cake smothered in a layer of irresistible chocolate frosting.
5 small beets
21⁄2 cups whole spelt flour +
additional for dusting
1 cup unsweeted cocoa powder
2 tbsp ground flaxseed
1 tsp baking soda
1⁄4 tsp sea salt
1⁄2 cup pure maple syrup
1⁄2 cup grape seed oil
2 tbsp apple cider vinegar
1 tbsp pure vanilla extract
ICING
2 cups pitted dates
1 cup unsweetened plain
almond milk
½ cup unsweetened
cocoa powder
1⁄3 cup coconut oil
1. Prepare beet purée: Preheat oven
to 400°F. Wrap beets individually in
foil and place in a baking pan. Bake
until fork-tender, about 45 minutes.
Cool slightly, then carefully unwrap
82 cleaneating.com
and slip off peels. Transfer beets
to a food processor and process
until smooth (you should have
about 2 cups).
2. Reduce oven to 350°F. Mist
a 9 x 9-inch baking pan with cooking
VSUD\WKHQGXVWZLWKĂRXU
3.7RDODUJHERZOFRPELQHĂRXU
FXSFRFRDSRZGHUĂD[VHHGEDNLQJ
soda and salt. To a medium bowl,
add 2 cups beet purée, 1 cup water,
maple syrup, grape seed oil, vinegar
and vanilla.
4. Add wet mixture to dry mixture.
Using a spatula, mix until fully
incorporated; pour into prepared
pan. Bake for 35 to 40 minutes.
Cool completely.
5. Meanwhile, to a food processor,
add all icing ingredients and process
until smooth, scraping down sides
DVQHHGHGDERXWPLQXWHV6SUHDG
LFLQJRYHUFDNH&XWLQWRVTXDUHV
PER SERVING (1 square): Calories: 395,
Total Fat: 18 g, Sat. Fat: 7 g, Monounsaturated
Fat: 3 g, Polyunsaturated Fat: 8 g, Carbs: 56 g,
Fiber: 11 g, Sugars: 27 g, Protein: 7 g,
Sodium: 180 mg, Cholesterol: 0 mg
Roasted Buffalo
Chickpeas
SERVES 8.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 55 MINUTES.
Crispy, crunchy chickpeas make
the perfect high-protein snack,
especially when they taste like
Buffalo wings.
4 cups cooked or BPA-free
canned chickpeas,
drained, rinsed and
patted dry
1⁄4 cup all-natural hot sauce
3 tbsp grape seed oil
1 tbsp each paprika and
garlic powder
1 tsp ground cayenne pepper
1⁄4 tsp sea salt
1. Preheat oven to 450°F. Line
a baking sheet with foil.
2. To a medium bowl, add chickpeas,
hot sauce, oil, paprika, garlic powder
and cayenne and toss to coat.
3.6SUHDGFKLFNSHDVHYHQO\RQ
prepared baking sheet. Bake for
15 minutes, stir, and then continue
to bake until golden brown and
crisp, 30 to 35 minutes.
4.6SULQNOHZLWKVDOWDQGOHWFRRO
completely before eating or storing.
PER SERVING (1⁄2 cup): Calories: 187,
Total Fat: 7.5 g, Sat. Fat: 1 g, Monounsaturated
Fat: 1 g, Polyunsaturated Fat: 5 g, Carbs: 24 g,
Fiber: 7 g, Sugars: 4 g, Protein: 8 g,
Sodium: 253 mg, Cholesterol: 0 mg
JANUARY/FEBRUARY 2018

Chana Masala
SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 50 MINUTES.
Calling Indian-food lovers: This healthier take on
chana masala will not disappoint.
2 tbsp grape seed oil 1 tsp ground turmeric
1 yellow onion, diced 4 cups BPA-free canned unsalted
diced tomatoes
2 green chiles, seeded and minced
1 head garlic, minced
4 cups cooked or BPA-free
canned chickpeas,
1 1-inch piece ginger, drained and rinsed
peeled and minced
1 cup low-sodium
1 tbsp cumin seeds vegetable broth
2 tsp ground coriander ½ lemon, juiced
1 tsp each garam masala
and sea salt
¼ tsp ground black pepper
½ bunch fresh cilantro, chopped
OPTIONAL ACCOMPANIMENTS:
Brown rice and/or whole-wheat naan
prep-ahead sundays | RECIPES
1. In a large, deep skillet on medium,
heat oil. Add onions and sauté until
translucent and fragrant, about
6 minutes.
2. Add chiles, garlic and ginger and
sauté until fragrant, about 4 minutes.
Add cumin seeds, coriander and
turmeric and sauté until fragrant,
about 2 more minutes.
3. Add tomatoes, chickpeas and
broth and bring to a simmer.
6LPPHURQORZIRUWRPLQXWHV
4.6WLULQOHPRQMXLFHJDUDPPDVDOD
salt and pepper. Remove from heat.
Garnish with cilantro and serve with
brown rice or whole-wheat naan.
PER SERVING (1 cup): Calories: 291,
Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated
Fat: 2 g, Polyunsaturated Fat: 5 g, Carbs: 44.5 g,
Fiber: 11 g, Sugars: 13 g, Protein: 12 g,
Sodium: 377 mg, Cholesterol: 0 mg
cleaneating.com 83
RECIPES | prep-ahead sundays
PROTEINS & DAIRY
ALTERNATIVES
Q1 14-oz pkg organic
firm tofu
Q1 8-oz container plain
unsweetened almond milk
Q1 8-oz container plain
unsweetened dairy or
non-dairy yogurt, optional
VEGGIES & FRUITS
Q5 small beets
Q1 butternut squash
Q1 red cabbage
Q8 oz carrots
Q2 green chiles
Q3 heads garlic
Q2 lemons
Q2 limes
Q2 yellow onions
Q1 bunch green onions
Q9 oz mixed mushrooms
(portobello, stemmed
shiitake or cremini)
Q18 oz shiitake mushrooms
Q1 small bunch fresh basil
Q1 bunch fresh cilantro
Q¼ bunch fresh parsley
84 cleaneating.com
YOUR COOK-ONCE SHOPPING LIST
Q1 1-inch piece fresh ginger
Q1 pint fresh raspberries,
optional
Q1 container lettuce of
your choice, optional
Q1 bunch spinach, optional
WHOLE GRAINS
Q1 bag whole spelt flour
Q1 1-lb pkg whole-grain,
gluten-free elbow
macaroni
Q1 16-oz pkg dry brown rice
vermicelli noodles
Q1 pkg whole-wheat
naan, optional
Q1 box brown rice, optional
Q1 whole-grain roti, optional
Q1 whole-grain baguette,
optional
NUTS, SEEDS & OILS
Q1 bottle extra-virgin olive oil
Q1 bottle grape seed oil
Q1 container coconut oil
Q1 bag unsalted
chopped walnuts
Q5 oz raw unsalted cashews
Q1 bag ground flaxseeds
Q1 bag cumin seeds
EXTRAS
Q1 bag blanched
almond flour
Q1 bottle ground
black pepper
Q1 bottle fine sea salt
Q1 bottle coarse sea salt
Q1 bottle reduced-sodium
soy sauce
Q1 jar pure maple syrup
Q1 bottle onion powder
Q1 bottle garlic powder
Q1 bottle red pepper flakes
Q1 bottle ground cinnamon
Q1 bottle ground ginger
Q1 container unsweetened
cocoa powder
Q1 box baking soda
Q1 bottle all-natural
hot sauce
Q1 24-oz container low-
sodium vegetable broth
Q1 bottle garam masala
Q1 bottle paprika
Q1 bottle smoked paprika
Q2 13.5-oz cans full-fat
coconut milk
Q1 bottle ground coriander
Q1 bottle ground cumin
Q1 bottle ground turmeric
Q2 cans BPA-free unsalted
diced tomatoes
Q1 jar Dijon mustard
Q1 bottle nutritional yeast
Q1 bag brown lentils
Q21 oz dry chickpeas or
5 15-oz cans BPA-free
canned unsalted chickpeas
Q1 pkg pitted dates
Q1 bottle ground
cayenne pepper
Q1 bottle dried basil
Q1 bottle pure vanilla extract
Q1 bottle apple cider vinegar
Q1 BPA-free can
low-sodium vegetable
soup, or homemade
vegetable soup, optional
Q1 jar marinara sauce,
optional
 Real food for a
healthy, happy 2018.

Inside Clean Eating for Every Season, you’ll find more than 250 easy recipes
for healthy living year-round plus bonus meal plans for easy shopping,
cooking and eating that is just as delicious as it is nutritious.

On sale now.
Available wherever books are sold.
$22.95
 gear & gadgets

NO-SLIP MAT
Keep your at-home yoga practices
serene and flowing with this luxe
matte black, no-slip, wet or dry
Warrior Mat. $100, aloyoga.com

Work It Out
Complement your Clean Eating lifestyle
with our editors’ top fitness picks.
BY LAURA SCHOBER
MOVE WITH
ABANDON
Perfect for studio
classes like barre, SUPER STRETCH
dance, yoga, Pilates Shine bright in these Purple Pink Ombre Flexi
and more, New Yoga Pants, made from a blend of polyester
Balance Studio Skin and spandex that's stretchy, comfortable and
in Shell Pink with lightweight. $79, flexilexi-fitness.com
Thunder provide your
feet with cushiony grip
so you can move and
stretch to your heart’s
content, slip-free. $55,
newbalance.com

NO TANGLES
As the original no-tangle earbuds, Zipbuds Slide
Sport Black Sea earbuds and noise-filtering
microphone offer superior sound quality and are
sweat- and water-resistant. $40, zipbuds.com

SLEEK CARRIER
There's no fear of looking like the bag lady
with the Totally Trippin' Gym Bag. With an
adjustable cross-body strap, water bottle sleeve
and storage bag for post-workout gym clothes,
this bag fits it all. $148, athleta.com

86 cleaneating.com JANUARY/FEBRUARY 2018

THE RIGHT SUPPORT
Under Armour's Armour Eclipse Mid-Printed
sports bra in Midnight Navy has a second-skin
feel thanks to its signature StudioLux fabric.
$45, underarmour.com

A STEP ABOVE
Whether it’s tracking
your sleep patterns
or the calories you
burned, the Flex 2 is STYLISH STATEMENT
the first swimproof Dress for the occasion and get
Fitbit that offers a chic ready to stretch or run it out with
way to keep track of this cross-back No Sweat Tank.
your active lifestyle, $48, freepeople.com
$100, fitbit.com

BOOT UP
Rain or shine, LL Bean Women’s Vasque
Talus Trek Waterproof Hiking Boots do their
job by keeping your feet firmly supported
and cushioned. $150, llbean.com

COLOR BLOCK
Take your crow and camel poses
to the next level with the Gaiam
Tri-Color Yoga Block in Purple. SIP AWAY
This nonslip block also makes a Made of stainless
sturdy seat for your meditation steel, the triple-walled
practices, too. $12, gaiam.com 20-ounce S’well
Traveler in White
Marble will get you
hydrated in no time.
This portable BPA-free
editors’ pick A BETTER BALANCE bottle keeps drinks
Designed to feel more kinetically correct in your cold for 24 hours or
joints, the balanced construction of NuBells offers hot for 12 hours. $40,
a superior workout experience to traditional swellbottle.com
dumbbells. $60 per 10 lb pair or $80 per 15 lb
pair, nufitcorp.com

cleaneating.com 87
 The Top
Nutrients You
Need Daily
KICK-START 2018 WITH THESE
POWERFUL ADDITIONS TO
YOUR CLEAN DIET.
BY SARAH TUFF DUNN

1. THE NUTRIENT:
COCOA
Hot chocolate on a brisk
January day? You bet. A new
study from Brigham Young
University reveals that certain
compounds found in cocoa
can help combat diabetes.
These compounds, called
epicatechin monomers, help
2. THE NUTRIENT:
PLANT-BASED PROTEIN
Help the planet by eating more
plant-based protein, which has been
shown to be effective in maintaining
muscle as you age (according to a
study published in Proceedings of
4. THE NUTRIENT:
PROBIOTICS
Scientists have been debating the
effectiveness of probiotics for years
given that trials until recently have
been small and limited, but with a
new large study from India, there’s

LEAD BY PHOTOMEDIAGROUP/SHUTTERSTOCK.COM, SPINACH BY BEATA LUBAS,

cells secrete insulin and
manage blood sugar. Skip
sugar-loaded stuff, however,
and reach for dark varieties
rich in cocoa.
the Nutrition Society). Aim to swap
in whole grains, non-GMO soy and
beans for animal-based protein
sources occasionally (while still
enjoying lean meats in moderation).
now evidence to support taking
the right microbes. As published in
August 2017 in Nature, probiotics
such as Lactobacillus plantarum
(ATCC 202195 strain) taken in
LENTILS BY OLENA UKHOVA/SHUTTERSTOCK.COM

conjunction with the prebiotic

fructooligosaccharides (FOS)
3. THE NUTRIENT: QUERCETIN can help prevent sepsis among
Boosting immunity and reducing inflammation during the cold and flu season newborn babies. Other studies
could be as easy as supplementing with quercetin or eating quercetin-rich foods show that adults with irritable bowel
such as leafy greens, dark cherries, berries and tomatoes. Scientific studies, syndrome (IBS) and other digestive
including a 2016 Nutrients study, show that quercetin is an anti-inflammatory disorders may benefit from specific
agent. For supplementation, the common dosage is 500 milligrams twice per day. probiotic strains, including ones in
the Bifidobacterium family.

88 cleaneating.com JANUARY/FEBRUARY 2018

 complements

5. THE NUTRIENT:
BRANCHED CHAIN
AMINO ACIDS
Chances are that more
exercise is on your New Year’s
resolution list, and chances
are better for post-workout
recovery with branched chain
amino acids (BCAAs), report
researchers in Nutrition. Find
them in such products as
Swanson Premium Branched
Chain Amino Acids ($10,
swansonvitamins.com) for
increasing muscle power and
decreasing protein breakdown
after exercise.
10. THE NUTRIENT:
6. THE NUTRIENT:
LYCOPENE 8. THE NUTRIENT: POTASSIUM
Could protecting your huevos VITAMIN D Bananas, beans, spinach and
The sunshine vitamin is as important avocados: add them all to
be as simple as enjoying more
as ever, reveals a new study in the your weekly menu for the year
tomatoes in your huevos
August 2017 issue of Journal of ahead if they’re not already a
rancheros? Yes. While further
Nutrition. Researchers recently found part of the plan. That’s because
research in humans is needed,
that supplementing with vitamin D can these potassium-rich foods can
a study published in September
help reduce the risk of cardiovascular help lower blood pressure, a
2017 in Archives of Gynecology
disease and prediabetes. review article published in April
and Obstetrics found that
2017 in American Journal of
lycopene, a nutrient in tomatoes,
9. THE NUTRIENT: Physiology – Endocrinology
can help improve the health of
ovarian tissue in rats. CHOLINE and Metabolism found.
Stave off metabolic disease by
7. THE NUTRIENT: ensuring you get enough choline,
LITHIUM which is essential for maintaining the 11. THE NUTRIENT:
DAIRY-DERIVED
This mood-stabilizing treatment healthy levels of gut bacteria to keep
such conditions at bay. Researchers
CALCIUM
prescribed for people with
bipolar disorder may help the reveal in a Cell Host & Microbe report
general population stave off the that mice with lower levels of choline On the other hand, if you enjoy
blues, too. Try eating foods that were more likely to get metabolic dairy, continue to keep it stocked
naturally contain lithium, such disease from a high-fat diet. The in the fridge, as consuming more
as whole grains and vegetables. adequate intake of choline established milk and dairy products is linked
by the National Institutes of Health is to a lower risk of diabetes. The
425 milligrams per day for females findings were published in 2016
and 550 milligrams per day for males. in the journal Circulation.

12. THE NUTRIENT: FIBER

Make a plan to consume 25 to 30 grams of fiber a day. That’s the amount
that can help contribute to a healthy weight, according to the American Heart
Association. Lean toward lentils and black beans, which each have at least
15 grams of fiber in a one-cup serving.

cleaneating.com 89

Ask Me Anything
Dr. Jonny Bowden answers all your burning nutrition questions.
Q: Is kosher meat the
same as grass-fed?
No. They’re completely separate,
unrelated things.
To be considered kosher, the
animal (whether beef or fowl) has
to be slaughtered according to the
tenets of Jewish law. The person
who performs the slaughtering is
called a shohet, and he has to be
knowledgeable in the Jewish laws
of slaughtering, which are called
shehitah. The idea is that the
slaughtering needs to be carried
ask dr. jonny
So kosher really addresses the
manner in which an animal is
slaughtered, not the way it was
raised. Either grass-fed cows or
factory-farmed cows can be
slaughtered this way. Kosher law
doesn’t address the food the animals
were fed, the drugs they were given
(or not given), or the kind of life the
animal lived prior to its demise
(caged in a pen or free to roam).
Grass-fed meat is desirable
because the cow was raised on its
natural diet of grass rather than the
antibiotics, hormones or steroids.
COWS BY LANA_SAMCORP/SHUTTERSTOCK.COM, PILLS BY SYDA PRODUCTIONS/SHUTTERSTOCK.COM, B12 BY SIMONIDADJ/SHUTTERSTOCK.COM
And those are issues that aren’t –
and were never meant to be –
addressed by the ancient Jewish
laws and traditions of slaughtering.
Q: Does B12 cause cancer?
No, but it’s worth talking about the
study that gave everyone the idea
that it does.
The study in question, published
in the Journal of Clinical Oncology,
found that taking vitamin Band B12
out as humanely as possible, which
means a quick cut from a knife that’s
free of imperfections or dents. Any
other way renders the animal trefah,
RUXQāWWRHDW7HFKQLTXHVWKDW
involve excessive pressure,
laceration or tearing of the trachea
or esophagus and administering an
electric shock prior to slaughter
are all forbidden.
90 cleaneating.com
XQQDWXUDODQGKLJKO\LQĂDPPDWRU\
diet of grain and corn that factory-
farmed animals exist on. Grass-
fed meat has higher amounts of
DQWLLQĂDPPDWRU\RPHJD
fatty acids and lower amounts of
SURLQĂDPPDWRU\RPHJD0D\EH
most important of all is the fact that
cows from which we get grass-fed
meat are rarely, if ever, given
supplements in high doses seemed
to increase the risk of cancer for
PHQWKHVWXG\GLGQRWāQGWKH
same thing to be true in women).
The greatest increase was for lung
cancer, especially in smokers.
Now, I admit to a bias: I have been
taking B12 injections (in the form of
methylcobalamin, the most effective
form of B12) a couple of times a
JANUARY/FEBRUARY 2018
month for 19 years, and I have no
plans to stop. B12 is an absolutely
essential vitamin that many people,
particularly older folks, do not get
enough of. One reason is that to
absorb B12 from food, you need
something in your tummy called
intrinsic factor, which we make less
of as we age. Another reason is that
some people don’t eat meat, the
absolute best source of B12, no
matter what the vegans tell you
about plant-sourced B12 (it doesn’t
exist). B12 is essential for motor
function and for memory – B12
GHāFLHQF\DQG$O]KHLPHUÚVJR
together like the Olsen twins.
So, would I prefer this study
hadn’t found the association –
however weak – that it found?
Sure. But as I’ve written many times
before, large epidemiological studies
like this one are descriptive only and
are notoriously unable to prove
causality. Some incredible statistical
associations have shown up through
the years, and not all of them are
meaningful. For example, sales of
sour cream correlates with deaths
from motorbike accidents. Yes,
cellular operations need to keep
that’s OK. Just remember you still
happening. And every single one of
need vitamin B12 for all the reasons
them requires NAD. The problem is,
I mentioned.
we make less and less of the stuff as
If you’re not going to supplement
we get older. Bummer. (Now you
with B12, be sure to get it from food
know what we mean when we say,
consistently. Vegans and vegetarians
“Aging starts at the cellular level.”)
DUHDWSDUWLFXODUULVNRIGHāFLHQF\
Scientists have been trying to
– virtually all health professionals
āJXUHRXWIRUHYHUKRZZHFDQPDNH
(including me) recommend they
more NAD. (If you’re thinking
supplement. And when you stop
supplements are the answer,
consuming B12 from food, it can
fuggedaboudit. They have to go
WDNHXSWRāYH\HDUVIRUGHāFLHQF\
WKURXJKD]LOOLRQPHWDEROLFVWHSV
symptoms to really start showing up.
once ingested, and they’re just not
that effective. I’ve tried them.)
Q: What’s all this talk of
That’s why the whole “healthy
“NAD” and anti-aging? aging” community is excited about
NAD promoters are advertised a compound that acts like a biohack,
everywhere, and with good reason. tricking your body into making more
Nicotinamide adenine dinucleotide NAD on its own. That’s what all the
that happened.
Finally, studies like this B12 one
typically rely on the ability of
participants to accurately remember
what dose they were taking, how
frequently, in what form and with
what. For me personally, this study
is not enough for me to change my
routine with supplemental vitamin
B12. It may be enough for you – and
1$'LVDFRHQ]\PH×PHDQLQJLWÚV
needed to produce biochemical
reactions in metabolism. It’s found
in every cell. You can think of it as
a spark plug — without it nothing
takes place in the cellular engine.
Supplies of NAD are critical to the
cell doing all the tasks it’s supposed
to do, such as detoxifying, burning
fat, making compounds that help
protect your DNA and making
adenosine triphosphate (ATP),
which you need to do everything
in your life from blinking your eyes
to dancing the Macarena.
All that stuff has to happen in the
cell, and for healthy aging, those
JONNY BOWDEN, PhD, CNS Board-certified nutrition specialist, motivational
speaker, author and expert in the areas of weight loss and health.
shouting is about.
The compound is a special kind
of vitamin B3, discovered by
biochemistry professor Charles
Brenner, PhD. Its technical name
is nicotinamide riboside, or NR,
but its trade name is Niagen. (It’s
completely different from other
more common forms of B3 like
niacin and nicotinamide.) In my
opinion, the most effective form of
Niagen on the market is Tru Niagen
(truniagen.com). I personally take
this supplement every single day.
There aren’t reams of studies on it
yet, but the preliminary work is
pretty exciting.
cleaneating.com 91
 mind & body boosters

Natural
Sleep Aids
Be sure to enjoy plenty of these 7 foods
that are proven to fight insomnia and

FETTUCCINE PHOTO BY RONALD TSANG

deliver a restful night of Zs.
BY LISA TURNER

Enjoy not one but two of our sleep-

supporting foods in this delicious
Cauliflower Hemp Fettuccine Alfredo.
cleaneating.com/hemppasta

92 cleaneating.com JANUARY/FEBRUARY 2018

SPINACH BY REDKOALA/SHUTTERSTOCK.COM, YEAST BY MARINA_UA/SHUTTERSTOCK.COM, HUMMUS BY REDKOALA/SHUTTERSTOCK.COM, ALMONDS BY AMORNISM/SHUTTERSTOCK.COM

Can’t sleep? It may be something you didn’t eat.

The brain depends on a complex array of nutrients
to ensure peaceful, uninterrupted slumber. If you’re
battling nighttime wakefulness, eat these foods 1 to
4 hours before bed to sleep more soundly.

Spinach is high in magnesium, which naturally relaxes the

nerves and muscles, to calm the body and encourage sleep.
Magnesium can also help prevent leg cramps, a common cause of
nighttime waking. Additionally, spinach is a good source of calcium, which
helps the brain use tryptophan to manufacture melatonin, a sleep-promoting
KRUPRQHUHVHDUFKVXJJHVWVEHLQJFDOFLXPGHāFLHQWPD\PDNHLWGLIāFXOWWR
fall asleep. EAT THIS: Purée a handful of spinach with milk or almond milk and
a frozen banana for a soothing bedtime smoothie; sauté spinach with cooked
chickpeas, diced sweet potatoes and toasted almonds; toss chopped spinach
with hot pasta and olive oil and top with cheese.

Nutritional yeast is very rich in B vitamins – just

2 tablespoons contains more than the full daily value (DV) for vitamin
B12 and 480% of the DV for vitamin B6. Vitamin B12 is crucial for the
nervous system, and studies show that B12LQWDNHLVVLJQLāFDQWO\FRUUHODWHG
with duration of sleep. Vitamin B6 is necessary for the production of
VHURWRQLQDQGUHVHDUFKVXJJHVWVGHāFLHQFLHVFDQSURPRWHSV\FKRORJLFDO
distress and ensuing sleep disturbances. EAT THIS: Toss hot popcorn with
QXWULWLRQDO\HDVWIRUDFKHHV\ĂDYRUVWLUQXWULWLRQDO\HDVWLQWRKXPPXV
add to a spinach and cheese omelette for a sleep-inducing dinner.

Hummus. Chickpeas are rich in tryptophan, an amino acid

that acts as a precursor to serotonin, which plays a crucial role in the
modulation of sleep. Food sources of tryptophan may be even more
HIIHFWLYHWKDQVXSSOHPHQWV,QRQHVWXG\GLHWDU\WU\SWRSKDQVLJQLāFDQWO\
reduced insomnia, especially when combined with complex carbohydrates.
Because chickpeas contain both tryptophan and carbs, they’re a great food
IRUSURPRWLQJVOHHS7KH\ÚUHDOVRKLJKLQāEHU6WXGLHVVKRZDORZāEHUGLHW
is associated with light, less-restorative sleep and more nighttime wakings.
EAT THIS:6SUHDGKXPPXVRQĂDWEUHDGDQGWRSZLWKFKRSSHG.DODPDWD
olives; mix with cooked chicken and serve in lettuce cups; mix with vegetable
broth, add vegetables and heat for an easy, creamy soup.

Almond butter. Almonds and other nuts are very high in

magnesium – ¼ cup contains 24% of the DV – and rich in sleep-
promoting tryptophan. They’re also high in potassium, which can
VLJQLāFDQWO\LQFUHDVHVOHHSHIāFLHQF\DQGGHFUHDVHDZDNHQLQJVDIWHUIDOOLQJ
asleep, and B vitamins, which promote restful sleep. EAT THIS: 6OLFHDQDSSOH
crosswise into rounds then spread with almond butter for a simple bedtime
snack; toss hot soba noodles, shredded carrots and minced scallions with
almond butter; cook sweet potatoes in coconut milk until tender then add
almond butter, purée until smooth and season with curry powder.

cleaneating.com 93
 mind & body boosters
Cherries. Tart cherries are high in
melatonin, critical in regulating the sleep-
wake cycle. In one small double-blind, randomized
study, volunteers who drank tart cherry juice for
GD\VKDGVLJQLāFDQWO\HOHYDWHGPHODWRQLQOHYHOVDQG
VLJQLāFDQWLQFUHDVHVLQWRWDOVOHHSWLPHDQGVOHHS
HIāFLHQF\FRPSDUHGWRDSODFHER$QRWKHUVWXG\
published in the Journal of Medicinal Food found that
tart cherry juice was as effective as the sleep herb
valerian. Sweet cherries are also high in melatonin and
may have many of the same sleep-promoting effects.
EAT THIS: Purée frozen cherries with whole milk and raw
honey for a soothing bedtime smoothie; simmer tart
cherries in balsamic vinegar and honey until tender then
serve with vanilla yogurt; combine chopped cherries with
minced red onion, jalapeño peppers, cilantro and lime
juice for a savory salsa.
Kiwi are rich in sleep-promoting
phytochemicals. In a study published in the
$VLD3DFLāF-RXUQDORI&OLQLFDO1XWULWLRQ, volunteers who
ate two kiwi fruits an hour before bed for four weeks
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fall asleep and increased total sleep duration and sleep
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pineapple, banana, plums, walnuts and tomatoes), but
because serotonin can’t cross the blood-brain barrier,
it’s likely that the fruit’s high antioxidant content is
responsible for its sleep-promoting activities: Studies
show that poor sleep is linked with lower levels of
antioxidants. EAT THIS: Layer kiwi slices in a parfait glass
with vanilla yogurt and granola; purée peeled kiwi with
chamomile tea for a sleep-promoting bedtime beverage.
Organic corn is high in carbs, which
can promote sleep when eaten the right way.
Carbs stimulate insulin, which indirectly makes
tryptophan more available; higher-glycemic carbs are
more effective than low-glycemic carbs. But sugary
carbs like cookies and candy can upset blood sugar and
interrupt sleep later in the night. Corn is a good choice
because it has a moderate glycemic index – a measure
of how quickly or slowly a food causes increases in blood
glucose levels. EAT THIS: Stuff a warm corn tortilla with
leftover chicken salad for an easy nighttime snack; sauté
corn, chopped spinach, diced red peppers and cubes of
chicken then top with cotija cheese.
94 cleaneating.com
Sleep
Supplements
MELATONIN. A hormone produced by the body’s
pineal gland, melatonin is critical in regulating
sleep-wake cycles and is especially effective at
easing insomnia and normalizing sleep after jet
lag. Several studies show that 1 to 3 milligrams
of melatonin significantly increased actual sleep
CHERRIES BY ARCADY/SHUTTERSTOCK.COM, KIWI BY AGRINO/SHUTTERSTOCK.COM, CORN BY 3XY/SHUTTERSTOCK.COM, WOMEN SLEEPING PHOTO 549050323/SHUTTERSTOCK.COM
time, sleep efficiency, non-REM sleep and REM
sleep. A review of 19 studies involving a total of
1,683 subjects, published in PLOS One, found that
melatonin was effective at shortening time to fall
asleep, increasing total sleep time and improving
overall sleep quality. Look for sublingual melatonin
for enhanced absorption and availability.
L-TRYPTOPHAN. An amino acid that occurs
naturally in high-protein foods, tryptophan has
been investigated since the 1970s for its role in
treating sleep disorders. It has been shown to
increase concentrations of both serotonin and
melatonin and to shorten the time it takes to fall
asleep and promote sleepiness. A review of
20 randomized controlled trials published in Sleep
Medicine Reviews showed an overall improvement
of insomnia and increase in total sleep time.
VALERIAN. This perennial herb (Valeriana
officinalis), long valued for its sedative properties,
was used by ancient Greeks to treat insomnia. The
primary active plant compounds include valerenic
acids and amino acids, and it’s thought to work
by acting on the neurotransmitters GABA and/or
serotonin. One review of 16 studies published in
The American Journal of Medicine found sleep
benefits with valerian, including increased total sleep
time, reduced time to fall asleep, fewer nighttime
wakings and improved overall sleep quality.
JANUARY/FEBRUARY 2018
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 sweet tooth

An Ultra-
Rich Paleo
Chocolate Tart
This gorgeous tart uses coconut
milk for its luscious, non-dairy
filling and peanuts for a flavorful
crust without using wheat flour.

Chocolate Tart
with Peanut Crust
SERVES 16.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 1 HOUR, 10 MINUTES.
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1. Preheat oven to 350ºF. Mist a FKRFRODWHWRDKHDWSURRIERZO
1½ cups chopped unsalted peanuts LQFKĂXWHGWDUWSDQZLWK ZLWKYDQLOODVDOWDQGUHPDLQLQJ
½ cup coconut flour UHPRYDEOHERWWRPZLWKFRRNLQJVSUD\ WEVSKRQH\,QDVPDOOVDXFHSDQ
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3 tbsp raw honey, divided
¼ cup coconut oil, melted
7 oz dark chocolate
(70% to 85%), broken
into small pieces
1 tsp pure vanilla extract
¼ tsp sea salt
1 13.5-oz BPA-free can full-fat
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coconut milk
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unsweetened cacao
powder, for garnish, optional
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PER SERVING (2-inch wedge): Calories: 269,
Total Fat: 22 g, Sat. Fat: 12 g, Monounsaturated
Fat: 6 g, Polyunsaturated Fat: 2.5 g, Carbs: 14 g,
Fiber: 4 g, Sugars: 7 g, Protein: 6.5 g,
Sodium: 53 mg, Cholesterol: 24 mg

96 cleaneating.com JANUARY/FEBRUARY 2018

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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. ©2018 American Health Inc. | 17-AH-1236
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