THE QUICK & EASY ISSUE Clean Eating Real food for a healthy, happy life. 45 JUNE 2017 A WEEK OF 15-MINUTE MEALS SUMMER RECIPES EACH 30 MINUTES OR LESS! o w B l s t i rF u Breakfast, Snack or Dessert: MEDITERRANEAN EATING MEGA MEAL SALADS BALANCE YOUR BLOOD SUGAR WITH FOOD Introducing Garden of Life® SPORT The Cleanest Performance Line Ever Never before have we seen so much excitement about a new product launch. We have been talking about launching a Sport Nutrition Line for a VERY long time. As the number one selling supplement brand in the Natural Products Industry, we already have many active and athletic people using our great products, especially our organic plant-based proteins. However, we believed that it was time to raise the bar in the sports arena and provide those dedicated to improving their physical performance—whatever the level—truly CLEAN sports nutrition formulas. So many sports supplements contain really junky ingredients, including synthetic amino acids, chemical vitamins produced industrially, artificial colors, flavors and sweeteners and dangerous stimulants—often contaminated with banned substances. We believe that athletes, who treat their bodies as their temples, deserve much cleaner and better products. And who better to raise the bar than Garden of Life? The new Garden of Life Sport Line is designed to be used as a Complete Sport System, depending on the type of sport intensity and duration. It includes a Pre-Workout drink, PostWorkout drink, Refuel Plant Protein, Refuel Whey Protein plus delicious New Performance Protein bars. Truly Clean Means Everyone Is An Athlete Garden of Life SPORT I’ve partnered with Garden of Life on their new Sport line because I believe they’re doing everything right. The entire Sport product line is certified “clean” by being Certified USDA Organic, Non-GMO Project Verified, certified by NSF for Sport® and Informed-Choice for Sport. That’s quadruple assurance that these products are clean and free of any banned substances! What if You’re Not an Athlete Every human being is an athlete. We have to do things every day like move, carry things and change direction. A woman carrying a baby, a man hauling a bag or someone running across the street—these are the exact same patterns an athlete needs to perform. Garden of Life’s Sport line is an incredibly tasty, convenient and effective way to bring the best nutrition to anyone that is looking to improve or be their best. DON SALADINO Certified trainer and owner of Drive495 in New York; Fitness expert in Men's Fitness and on major television shows; Trainer to pro athletes, celebrities and everyday people. Complete 4-STEP System for Clean Performance From pre-workout to post-workout and everywhere in between, Garden of Life Sport has you covered. Here’s a breakdown of the hottest, cleanest products to ever hit the sports nutrition industry. Complete 4-Step Performance System Organic Plant-Based Energy + Focus PRE WORKOUT Sharpen Mental Focus with 85mg natural caffeine from organic coffeeberry and get a Fast Burst of Energy from Organic Kale, Spinach & Beets to Boost Nitric Oxide. Get an Additional Boost from whole food vitamin B12 & organic cane sugar.† Organic Plant-Based Recovery POST WORKOUT Reduce Muscle Soreness with organic high-antioxidant blend and Reduce Oxidative Stress with organic turmeric/rooibos. Jump Start Muscle Repair with direct energy from organic sugar cane; cellular energy from magnesium & B vitamins.† Organic Plant-Based Performance Protein & Performance Protein Bars REFUEL PLANT Build and Repair muscles and feed metabolism with 30g of complete protein and 5.5g BCAAs, 5g Glutamine & Glutamic Acid. Convenient Performance Bars contain 20g of protein and 10g of fiber. The ONLY Certified Organic, Non-GMO Project Verified plant protein certified clean by both NSF Certified for Sport® and Informed-Choice. Truly Grass-Fed Whey Protein REFUEL WHEY Build and Repair muscles and feed metabolism with 24g of Truly Grass Fed Whey and 6g BCAAs, 4g Glutamine & Glutamic Acid. The ONLY Certified Truly Grass-Fed, Non-GMO Project Verified, clean whey also certified by both NSF Certified for Sport and Informed-Choice. † 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. contents JUNE 2017 FEATURES 44 56 SALAD CLUB Shake up your summer greens routine with these quick, easy and entirely meal-worthy salads. By Pamela Salzman MEDITERRANEAN REDUX Reap the health beneﬁts of the Mediterranean diet, revamped using the latest research for hearthealthy, ﬂavor-packed recipes. By Ivy Manning and Jessie Shafer 68 FAST & FRESH FRUIT SALADS These colorful fruit creations use fragrant herbs, fresh melons, berries and stone fruits for antioxidant-rich bowls. By Ivy Manning 56 Keep your mind and body strong with CE’s sciencebacked updates to Mediterranean eating. 40 Fanciful and functional kitchen trinkets, cooking appliances and serveware to keep you on the healthy track. MEAL PLANNING FOR EASY WEEKDAYS 74 TIME-SAVING DINNERS 82 YOUR 15-MINUTE MEAL PLAN Weekday cooking can be a snap with these tasty, budget-friendly plates. By Ivy Manning Dive into a week of scrumptious meals with Clean Eating’s speedy meal plan – each meal and snack takes 15 minutes or less to prepare! By Heather Bainbridge JUNE 2017 contents 42 LIVE BETTER 16 18 44 Five globally inspired salads that offer blood sugar– regulating fiber and a wealth of vitamins and minerals. 24 30 36 88 Beat the heat with these free radical–fighting fruit bowls. Food, health and nutrition news you can use. 3 WAYS WITH FAT BOMBS These delectable bites contain wholesome fats from cashews and coconuts to keep you singing a sweet tune all day long. 34 68 From propane to gas, find the grill that works for you. BITS & BITES 96 HEALTH MUST-HAVES 20 SUPERMARKET GUIDE 26 FOODIE FAVES CLEAN LIVING Ditch chemical perfumes in lieu of two alluring body mists made with essential oils. A GREENER YOU With pollinator decline threatening the world’s food supply, Kate Geagan outlines four eco-friendly ways to save the bees and our crops. COMPLEMENTS Discover ﬁve natural methods to balance blood sugar. VEG FOR A DAY Lower your carbon footprint with three meatless recipes to take you from breakfast to dinner. SWEET TOOTH Standout kitchen releases to keep your health on track. 42 TOOLS 92 MIND & BODY BOOSTERS THE QUIC K Clean Eating Real food for a health Heavenly cherry chocolate almond clusters that make the perfect health-conscious dessert. y, happy life. & EASY ISSUE 45 JUNE 2017 SUMMER RECIPES A WEEK OF 15-MINUTE MEALS EACH 30 MINUTES OR LESS! THE REGULARS ON THE COVER CE Online ................................................. 6 Editor’s Letter ....................................... 8 Letters & Advisory Board ...........12 Recipe Index .......................................14 Recipes featured are from “Sweet-Meets-Savory Fruit Bowls,” p. 68. Photographer: Darren Kemper Food Stylist: Nancy Midwicki Prop Stylist: The Props cleaneating.com Turn up the heat with these tried, tested and true grills. Find out how to support prostate health and balance testosterone with CE’s guide to male health. Bo Fruit wls Breakfast, Snack or Dessert: P. 56 MEDITERRANEAN EATI NG cleaneating.com JUNE 2017 $5.99 Please display until 4 When Father Time isn’t on your side, these convenient snacks and meals can be prepped or ready to go in minutes. 40 GEAR AND GADGETS ASK THE DOC Jonny Bowden breaks down the latest research on MCT oil, matcha and gene-edited foods. Thirst-quenching juices, smoothies and drink boosters that will up the nutrient ante! US 6/27/17 MEGA MEAL SALADS BALANC YOUR BLOOD SUEGA R WITH FOOD P. 34 P. P. 82 68 GREAT TASTING G ANTI-CAVI ANTI-CAVITY EASY TO T USE COMPLETE SYSTEM CO YOU’RE DOING IT. MAKE IT COUNT. YOU’R THE SPRY 5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET Make the switch to Spry products and Using products from the Spry5 system make it easy to get the dentistrecommended ﬁve daily exposures of xylitol. Research has shown over and over that using xylitol products ﬁve times throughout the day is the The Spry5 System is simple to use, in fact you’re probably going through the motions, just not with products that use mouthwash, chew gum, eat mints or candy you should make it count. Available at ﬁne retailers 1 Brush and rinse with Spry toothpaste and oral rinse when you wake up. 2 After meals chew Spry gum or mints. 3 Brush and rinse with Spry toothpaste and oral rinse before bed. The goal of the Spry5 system is to make oral care easy, tasty and retailer at Xlear.com. Or visit Xlear.com 4 Use Spry Dental Probiotics before bed. 5 Other exposures to 100% xylitol products throughout the day are added bonuses and will help. ce online DIG INTO MORE CE at cleaneating.com A Better Way to Lose Weight Crash dieting is no way to welcome summer. Instead, join us online for our nine-week holistic program, A Whole Life–Guide to Lasting Weight Loss, with CE’s resident dietitians Erin Macdonald and Tiffani Bachus. You’ll learn mindful eating practices as well as exercises and stress-reduction techniques to achieve your goals. Sign up for success at cleaneating.com/lastingweightloss. EAT IN SEASON THE THRILL OF THE GRILL NO-FUSS MEAL PLANS Heed the call of your patio and dust off the grill. With innovative recipes (even dessert!), you’ll be cooking outdoors all summer long. cleaneating.com/grill NEWSLETTER Did you know you can receive the best of Clean Eating every week in your inbox? Don’t miss our top recipes, step-by-step tutorials, the latest health news and tested tips from our expert contributors. Maximize your clean-eating lifestyle. Sign up for our newsletter at cleaneating.com/newsletter. Follow us on: Facebook.com/cleaneatingmag Pinterest.com/cleaneatingmag 6 cleaneating.com Eating clean just got easier. We’ve taken the guesswork out of what to cook by carefully curating dozens of downloadable meal plans to fit your diet, from Paleo to glutenfree to vegetarian. Get them all at cleaneating.com/mealplans. Twitter.com/cleaneatingmag Instagram.com/cleaneatingmag YouTube.com/cleaneatingmag JUNE 2017 ERIN & TIFFANI PHOTO BY DARREN KEMPER, SALAD PHOTO BY DARREN KEMPER, BURGER PHOTO BY RYAN SZULC, MEAL PLAN IMAGES BY BEATA LUBAS Farmers’ markets are brimming with fresh bounty, and it’s time to take advantage. We’ve created a stunning collection of fiberand protein-rich salads that can be made in 30 minutes or less. cleaneating.com/ summersalads ADVERTISEMENT cheat your way to lean Break Through Your Weight Loss Plateau By Amber Rios B eing 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, organicto-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 had tasted chalky, clumpy and packed with hidden “no-no’s” like cheap protein, tons of artificial ingredients, not to mention harmful synthetic dyes, additives, sugars, preservatives, and hormones. And even though INVIGOR8’s full meal replacement shake cost more than many of the shakes I’ve tried, it was about half the price of my favorite salad, and the nutrition profile looked second to none. Wanting to know more, I reached out to a few of the people who were talking about it on trustworthy fitness forums. By the next morning three people got back to me saying, “As a trainer I love Invigor8. It’s definitely helped me to have more all-day energy, plus build the kind of lean sculpted muscle that burns more fat.” “Yes, I’ll recommend it, it tastes great, and I really like how it keeps me feeling full for hours.” “I’m a marathon runner and a friend recommended it to me. Drinking it has become a part of my regular training routine, because my time has improved, my energy is up, and I’m thinking more clearly than ever before.” I decided to take my investigation one step further by researching the development of INVIGOR8. I was pleasantly surprised to find out that the company went to great lengths to keep INVIGOR8 free of harmful ingredients. The makers of INVIGOR8 were determined to make the first 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 enhancers for improved mood and brain function. The company even went a step further by including a balance of pre and probiotics for optimal digestive health, uptake, and regularity and digestive enzymes so your body absorbs the high-caliber nutrition you get from INVIGOR8. As a whole-foods nutritionist with a thriving practice I understand the importance of filling my body with the best Mother Nature has to offer. I have always been reluctant to try new products because I was never sure of the impact they would have on my energy, and weight. INVIGOR8 is different, not only because it’s delicious, but because it helps me to maintain the energy I need to run my busy practice, while helping me to stay fit and toned. Considering all of the shakes I’ve tried, I can honestly say that the results I’ve experienced from INVIGOR8 are nothing short of amazing. A company spokesperson confirmed an exclusive offer for Clean Eating readers: if you order this month, you’ll receive $10 off your first order by using promo code “CLEAN10” at checkout. You can order INVIGOR8 today at www.DrinkInvigor8.com or by calling 1-800-958-3392. editor's letter What Is Clean Eating? Welcome to everyone’s favorite issue of the year: The Quick and Easy Issue, celebrated for its dazzling selection of fresh, flavorful, seasonal meals ready in a snap. Our goal is to help you shift a little time from stove to backyard hammock so you can stretch and savor the season a little better. Start on page 82 with the easiest iteration of our popular meal plan yet, “The 15-Minute Meal Plan.” For an entire week, enjoy spending no more than 15 minutes on each meal, truly freeing up some precious sun-soaked leisure time. And back by popular demand is our annual meal salads feature on page 44. Each hearty veg bowl passed our rigorous test-kitchen panel and resoundingly met our criteria including, “Would definitely make this at home,” and “Even though I’m about to burst, I cannot stop eating this!” These salads are colorful, creative and supremely satisfying – a great addition to your dinner rotation for an easy, energizing meal that won’t weigh you down. While we’re on the topic of nutritious bowls, meet our fruit bowls on page 68, the latest take on the still-booming bowl trend. They’re stunning, sweet and savory, adorned in herbs and every bit delicious. Enjoy them for breakfast, dessert or a midday snack. Finally, what screams summer more than bright, coastal Mediterranean-style dishes? A favorite cuisine among CE readers (and its staff!), this life-extending style of eating gets a refresh with some new “rules” and a slew of new recipes to add to your collection. Check out “The New Rules of Mediterranean Eating” on page 56. From our chaise lounge to yours, we hope you enjoy a delightfully simple summer and lean on these irresistibly easy meal hacks to get you through, without ever breaking a sweat. Psst! What’s easier than grilling up a meal al fresco on one easy, dish-free surface? Check out our top grill picks of the season on page 42. Alicia Tyler Editor-in-Chief Write to us! We’re listening. CEeditorial@aimmedia.com 8 Eat five to six times a day – three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long. Choose organic whenever possible. If your budget limits you, make meat, eggs, dairy and the Dirty Dozen (ewg.org/ foodnews) your organic priorities. Drink at least 2 liters of water a day, preferably from a reusable canteen, not plastic; we’re friends of the environment here! Limit your alcohol intake to one glass of antioxidant-rich red wine a day. Get label savvy. Clean foods contain short ingredient lists. Any product with a long ingredient list is human-made and not considered clean. Avoid processed and refined foods such as white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead. Know thy enemies. Steer clear of trans fats, fried foods or foods high in sugar. Avoid preservatives, color additives and toxic binders, stabilizers, emulsifiers and fat replacers. Consume healthy fats (essential fatty acids, or EFAs) every day. Learn about portion sizes and work toward eating within them. Reduce your carbon footprint. Eat produce that is seasonal and local. It is less taxing on your wallet and the environment. Shop with a conscience. Consume humanely raised, local meats and oceanfriendly seafood. Visit seachoice.org for a printable pamphlet. Practice mindful eating. Never rush through a meal. Food tastes best when savored. Enjoy every bite. Take it to go. Pack a cooler for work or outings so you always have clean eats on the go. cleaneating.com cleaneating.com PHOTO BY PIERRE GAUTREAU, HAIR STYLING & MAKEUP BY VALERIA NOVA, FASHION STYLIST (REPRESENTED BY JUDY INC.) RACHEL MATTHEWS BURTON Ease into Summer The soul of clean eating is consuming food the way nature delivered it, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation. It's about eating real food, for a healthy, happy life. OWN THE MORNING ™ Start your day with more! Alive!® complete multi-vitamin gummies include Orchard Fruits™ and Garden Veggies™‡ and a full B-vitamin complex to support metabolism and energy.* Available in Women’s, Women’s 50+, Men’s, Men’s 50+ and Children’s formulas. *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ‡Alive!® Multi-Vitamins provide 150 mg fruit/vegetable powder in each serving. ISSUE 70 • PRINTED IN THE USA VICE PRESIDENT, GENERAL MANAGER Kim Paulsen GROUP PUBLISHER Joanna Shaw EDITOR-IN-CHIEF Alicia Tyler SENIOR ART DIRECTOR Stacy Jarvis-Paine DIGITAL DIRECTOR Mandy Major Mediterranean eating gets an update – turn to page 56 to discover the new rules of this most healthy way of eating. Editorial Head Office FOOD EDITOR Andrea Gourgy ASSOCIATE EDITOR & RESEARCH CHIEF Laura Schober COPY EDITOR Angie Mattison DIGITAL EDITOR Jennifer Davis-Flynn WEB PRODUCER Samantha Trueheart DIGITAL EDITORIAL ASSISTANT Jes Zurell DIGITAL INTERN Sola Lawal NUTRITION CONSULTANT Antonina Smith CONTRIBUTING CULINARY NUTRITIONIST Pamela Salzman GROUP PUBLISHER CLEAN EATING, VEGETARIAN TIMES, BETTER NUTRITION AND AMAZING WELLNESS Joanna Shaw | 800.443.4974, x 709 firstname.lastname@example.org ASSOCIATE PUBLISHER Lisa Dodson 800.443.4974, x 703 | email@example.com SUBSCRIPTION CUSTOMER SERVICE: 1.800.728.2729 Art SENIOR GRAPHIC DESIGNER Alaina Greenberg CONTRIBUTING DESIGNER Brian Britt SENIOR ELECTRONIC IMAGE SPECIALIST Allan Ruhnke Recipe Creators Stacy Adimando, Heather Bainbridge, Kathrin Brunner, Lily Kunin, Ivy Manning, Julie Morris, Pamela Salzman, Marianne Wren Contributors Tiffani Bachus, Jonny Bowden, Sarah Tuff Dunn, Jensine Eckwall, Kate Geagan, Theona Layne, Erin Macdonald, Ashlea Miller, Jessie Shafer, Lisa Turner Recipe Tester Dorothy Vo Photographers Sarah Aldrich, Meaghan Eady, Darren Kemper, Beata Lubas, Ellen Charlotte Marie, Vincenzo Pistritto, Ronald Tsang Food Stylists Bernadette Ammar, Heather Shaw, Nancy Midwicki Prop Stylists The Props Editorial Office 171 East Liberty St., Suite 249, Toronto, ON M6K 3P6 Business Office 5720 Flatiron Parkway Boulder, CO 80301 303-253-6300; fax: 303-443-9757 Advertising Sales WEST COAST FOOD SALES DIRECTOR Donna Diamond | 818.271.8956 firstname.lastname@example.org EAST COAST FOOD SALES DIRECTOR BJ Ghiglione | 619.249.2337 BGhiglione@aimmedia.com EAST COAST SALES DIRECTOR-VHMS* Bernadette Higgins | 561.362.3955 email@example.com MOUNTAIN AND WEST COAST SALES DIRECTOR-VHMS* Cindy Schofield | 310.456.5997 firstname.lastname@example.org CENTRAL MARKET SALES DIRECTOR-FOOD AND VHMS Lisa Dodson | 502.277.9707 email@example.com MARKETSCENE ADVERTISING MANAGER Carl Kurdziolek | 812.339.5868 firstname.lastname@example.org GROUP PRODUCTION DIRECTOR Barb Van Sickle PREPRESS MANAGER Joy Kelley AD COORDINATOR Cossette Roberts Marketing & Web MARKETING DESIGNER Judith Nesnadny email@example.com DIRECTOR, FOREIGN EDITIONS Dayna Macy firstname.lastname@example.org SENIOR DIGITAL DEVELOPER Alan Zucker CONSUMER MARKETING DIRECTOR Collin Stewart SENIOR NEW MEDIA MARKETING MANAGER Rachel Van Buskirk EMAIL MARKETING MANAGER Rebecca Schmidt Consumer Marketing CIRCULATION DIRECTOR Jenny Desjean DIRECTOR OF RETAIL SALES Susan Rose CHIEF EXECUTIVE OFFICER & PRESIDENT Andrew W. Clurman SENIOR VICE PRESIDENT, CHIEF FINANCIAL OFFICER & TREASURER Michael Henry EXECUTIVE VICE PRESIDENT OF OPERATIONS Patricia B. Fox VICE PRESIDENT, CONTROLLER Joseph Cohen VICE PRESIDENT, RESEARCH Kristy Kaus VICE PRESIDENT, DIGITAL Jonathan Dorn AIM BOARD CHAIR Efrem Zimbalist III © 2017 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 Distribution Clean Eating (ISSN 1913-7532, USPS 003-610) is published nine times per year (Jan/Feb, March, April, May, June, Jul/Aug, Sept, Oct, Nov/Dec) by Cruz Bay Publishing, Inc., an Active Interest Media company. Advertising and business offices at 5720 Flatiron Pkwy, Boulder, CO 80301. The known office of publication is 5720 Flatiron Pkwy, Boulder, CO 80301. Periodicals postage paid at Boulder, CO and at additional mailing offices. POSTMASTER: Send address changes to Clean Eating, P.O. Box 420235, Palm Coast, FL 32142-0235.Subscription rates in the United States are one year $24.97. Canada: $34.97. Foreign: $54.97 (US funds only). The publisher and editors will not be responsible for unsolicited material. Manuscripts and photographs must be accompanied by a stamped, self-addressed return envelope. To remove your name from promotion lists, write to the address above. Please Note: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their diet. Clean Eating does not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this magazine. ILLUSTRATION BY JENSINE ECKWALL Production Our sugar cane is sustainably grown in the heart of Florida knowing it ends up at the heart of your home. ﬂorid oridacrystals.com letters & advisory board Q/ How do I keep the tears away when cutting onions? – AMANDA DAVIS, NASHVILLE, TN A/ When onions are chopped, they release enzymes that transform into an acid that can irritate eyes. Most methods boil down to either slowing or minimizing the chemical reaction that happens when you cut an onion. You can prevent the resulting gasses by freezing the onion for 15 minutes before cutting or using a sharp knife (a clean, quick cut releases fewer acids). You can also work near a fan or vent that will blow the gases away from you, breathe through your mouth or even wear swim goggles. All have varying degrees of success, so you have to experiment and see what works for you. As for myself? I wear contacts and have never had a problem. – JILL SILVERMAN HOUGH We Hear You! Meet Our Experts jill silverman hough Recipe developer, culinary instructor and author of the 100 Perfect Pairings series and co-author of The Clean Plates Cookbook (Running Press, 2012). erin macdonald RDN tiffani bachus RDN Clean Eating Academy instructors, co-owners of the U Rock Girl nutrition and training program (URockGirl.com), registered dietitians and nutrition, fitness and wellness experts. heather bainbridge BSc, MA, EdM, RD, CDN RECIPE REQUEST DINNER IS A WINNER Broccoli, Kale & Cheddar Quiche with Savory Quinoa Crust (p. 56, Jan/Feb 2017). Smells and looks amazing! Love that color! – Dawn McGrath, via Facebook Insta Love ♥ I’m a long-time reader of Clean Eating. I love that you are shifting towards more plant-based recipes. I am finding lots of interesting new twists on food. Please consider confining each recipe to one page. It’s so much easier for me to pull out one page and keep it in my recipe folder than to try to find the stapler or paper clips to hold a two-pager together. In fact, unless those recipes are amazing, I forgo them. – Amy Tharakan YES TO VEG! I love Clean Eating because it has a lot of recipes for those of us who do not eat meat. So many other magazines have only one or two recipes for vegetarians or vegans. – Carla Gregor, Alexandria, VA EDITOR’S NOTE: Thanks for your feedback, Carla! You’ll be happy to hear that CE has recently launched a one-day vegetarian meal plan column “Veg for a Day” that will appear in each issue (see p. 36) so you can eat meatless for breakfast, lunch and dinner! TAG US IN YOUR POSTS WITH HASHTAG #CLEANEATINGMAG @ E L L I E LU KAI T I S #sweetpotatopieparfait (p. 34, Jan/Feb 2017) #cleaneating #cleaneatingmag #coconutwhippedcream #candiedpecans #homemadebestmade #birthdaylove @ M O RGAN RO E S E Enjoying a little cleaning break on our day off. #cleaneatingmagazine #coldbrew #puppylove Tell us what you thought of this issue by emailing us at CEeditorial@aimmedia.com. Plus, get bonus recipes and more clean-eating content on social media. 12 cleaneating.com Certified dietitian-nutritionist and registered dietitian who specializes in counseling clients to achieve a healthier weight and improve conditions including type 2 diabetes and heart disease. jonny bowden PhD, CNS Board-certified nutrition specialist, motivational speaker, author and expert in the areas of weight loss and health. kathrin brunner CNP Clean Eating's “Clean Living” columnist, nutritionist and yoga teacher. Brunner teaches at The Institute of Holistic Nutrition and has a private practice that offers a variety of workshops, corporate talks and yoga classes. pamela salzman BA, MBA Clean Eating’s Contributing Culinary Nutritionist, natural foods cooking instructor and holistic health counselor. Her food blog, pamelasalzman.com, offers healthful recipes and time-saving tips. james smith MBA Clean Eating Academy instructor and the Culinary Programs and Operations chair at Centennial College with more than 25 years of experience. He completed his culinary training at George Brown College. marianne wren BA, CC As both a recipe developer and food stylist, Wren has worked with print and advertising clients. She completed her culinary training at Dubrulle French Culinary School and The Culinary Institute of America. JUNE 2017 AMERICA’S 1SELLING # ORGANIC e h go pr ot t n o c i e n i a n• g rO t Excel len sourc •De e of f i b Act ive pr obiotics • PLANT-BASED PROTEIN er • l ic ious fruit & d n e l b veggie fuel your life, ORGANICALLY 20g PLANT-BASED PROTEIN 2g 7g ONLY OF SUGAR OF FIBER No Artiﬁcial Flavors, Colors or Sweeteners Gluten Free Non-GMO ¨ purelyinspired.com Facebook logo is owned by Facebook Inc. Based on AC Nielsen FDM sales data for plant-based proteins. © 2017 ALSO LOOK FOR recipe index Your CE Recipe Guide With the days of summer come these simple recipes ready in 30 minutes or less. Now you can spend more time in the sunshine and less time in front of a hot stove! grains & vegetables • Freezable • Quick under 45 minutes • Vegetarian may contain eggs and dairy • Gluten-free it • Make gluten-free Recipe contains soy sauce, miso, Worcestershire sauce and/or tamari. All of these ingredients are available in gluten-free and regular varieties. ••• Make-Ahead Coconut Oatmeal Bake with Blueberries & Almonds P. 37 •• Grilled Veggie Flatbread P. 66 ••• Spiced Tempeh Tacos with Creamy Cashew Sauce P. 38 ••• with Crispy Tofu & Sesame Seeds with Plantain Chips P. 78 Lemon Tahini– Smothered Broccolini Gluten-Free Cauliflower Pizza Crust P. 39 •• Garlic Ginger Noodle Stir-Fry ••• •• with Crunchy Seeds P. 64 ••• •• •• • •• with Beet Moutabel with Herb Drizzle with Artichoke Salad Cuban Black Bean & Quinoa Bowls P. 79 Green Onion Quinoa P. 83 Warm Tomato & Mozza Sandwich P. 85 poultry •• Indian Coconut Chicken Curry with Spinach & Quinoa Dukkah Chicken Breasts P. 62 Lemony Turkey Kofta on Bulgur P. 76 Chicken Bruschetta P. 85 P. 74 14 cleaneating.com JUNE 2017 seafood • Whole-Grain Spaghetti Trapanese with Shrimp salads & fruit bowls • Shrimp Penne with Creamy Vodka Tomato Sauce P. 77 •• Coconut & Curry Scallops P. 83 •• ••• with Mint Chile Dressing with Chunky Pico Dressing Vietnamese Shrimp Salad P. 47 P. 65 Vegetarian Taco Salad P. 48 •• Middle Eastern Chicken & Rice Salad with Tahini Dill Dressing P. 48 •• Roasted Grape & Salmon Kale Salad •• Shredded Carrot & Chicken Salad with Raisins, Jicama & Citrus Yogurt Dressing •• Superfood Salad P. 54 ••• Saturday Chopped Salad P. 55 with Cider Maple Vinaigrette & Gorgonzola P. 50 P. 52 desserts & snacks ••• ••• ••• with LemongrassInfused Coconut Cream with Basil & Lime Drizzle Yogurt Dressing Mango & Red Banana Bowl P. 70 Honeydew & Blackberry Bowl P. 72 Granola-Topped Apricot & Plum Bowl with Tahini ••• Raspberry Cheesecake Bites P. 18 •• Salted Almond Butter Fudge Cups P. 18 ••• Lemon Chia Bars P. 18 P. 72 nutritional values The •• White Bean Bagna Cauda Dip with Crudités P. 61 •••• Cherry Chocolate Almond Clusters P. 96 ••• Strawberry Parfait P. 83 ••• Thai-Spiced Power Smoothie P. 83 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. cleaneating.com 15 bits & bites 3 WAYS WITH High-Energy Fat Bombs Indulge your cravings – and get a boost of energy while you’re at it – with these decadent, naturally sweetened treats filled with healthy fats. BY LILY KUNIN, PHOTOGRAPHY BY BEATA LUBAS Raspberry Cheesecake Bites GUTTER CREDITS HERE HEALTH BENEFIT: Did you know that raspberries are high in fiber? One cup is higher in fiber (at 8 grams) than the same serving of grains such as cooked whole-wheat spaghetti and brown rice! 16 cleaneating.com JUNE 2017 Lemon Chia Bars HEALTH BENEFIT: Chia seeds are tiny powerhouses ﬁlled with omega-3s, ﬁber, protein and antioxidants. Thanks to the protein and ﬁber they contain, chia seeds can help keep you satiated throughout the day. Salted Almond Butter Fudge Cups HEALTH BENEFIT: Cacao is a superfood that provides a mood-boosting, energy-enhancing effect by triggering the release of the “love drug” neurotransmitter phenethylamine (PEA), which also helps improve focus. Lily Kunin GUTTER LILY PHOTO CREDITS BY GEMMA HERE + ANDREW INGALLS RECIPE DEVELOPER, COOKBOOK AUTHOR & HEALTH COACH NEW YORK CITY, NY & LOS ANGELES, CA For “3 Ways with HighEnergy Fat Bombs,” plant-based cook Lily Kunin strove to showcase each recipe’s versatility and nutrition. “I try to stay active so I am always looking for an energizing pre- or post-activity snack – a fat bomb is the perfect solution,” she says. Find more of Kunin’s recipes in her cookbook, Good Clean Food (Abrams, 2017). cleaneating.com 17 bits & bites | 3 ways with Lemon Chia Bars MAKES 20 BARS. ¾ cup + 1 tbsp unsweetened coconut flakes, divided Salted Almond Butter Fudge Cups Raspberry Cheesecake Bites MAKES 12 FUDGE CUPS. MAKES 16 BITES. 5 tbsp coconut oil, divided ¾ cup coconut butter ½ cup raw almond butter, divided 2 tbsp raw honey 1/3 cup coconut butter 2 tbsp BPA-free canned full-fat coconut milk 1/3 cup raw unsweetened cacao powder 2 tbsp raw honey 3 tbsp pure maple syrup, divided ½ cup blanched almond flour 2 tbsp lemon zest + 1 tbsp fresh lemon juice, divided 6 drops liquid stevia 2 tsp pure vanilla extract 1/8 tsp + pinch sea salt, divided ¾ cup raw unsalted cashews 2 tsp pure vanilla extract ¼ cup raspberries, halved 1/8 tsp fine sea salt or Himalayan pink salt ¼ cup raw unsalted pecans 1 tbsp chia seeds 1/8 tsp sea salt ¼ tsp ground cinnamon 6 drops liquid stevia 1 tbsp cacao nibs ½ tsp flaked sea salt 1.Line a 8½ x 4½-inch loaf pan with parchment paper; set aside. 2. To a food processor, add ¾ cup coconut flakes and pulse until finely ground. Add almond flour, coconut butter, coconut milk, honey, 1½ tbsp lemon zest, lemon juice, chia seeds, salt and stevia. Pulse until well combined. 3. In loaf pan, spread out mixture evenly and top with remaining 1 tbsp coconut flakes and ½ tbsp lemon zest. Refrigerate for at least 1 hour, then remove from pan and cut into 20 squares. Store leftovers in the fridge for up to a week or freezer for up to 2 months. PER SERVING (1 bar): Calories: 75, Total Fat: 7 g, Sat. Fat: 4 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 4 g, Fiber: 2 g, Sugars: 2 g, Protein: 1 g, Sodium: 16 mg, Cholesterol: 0 mg 1.Line a mini muffin tin with 12 paper liners; set aside. 2.In a small saucepan on mediumlow, melt 3 tbsp oil. Whisk in 2 tbsp almond butter and remove from heat. Whisk in cacao powder until smooth, then mix in 2 tbsp maple syrup, vanilla and fine sea salt. Spoon into muffin tins and freeze for 10 minutes. 3. In another small saucepan on medium-low, melt remaining 2 tbsp oil. Whisk in remaining 6 tbsp almond butter, remaining 1 tbsp maple syrup and cinnamon until smooth. Spoon on top of chocolate layer, then sprinkle with cacao nibs and flaked salt. Freeze for 1 hour or until solid. Store in an airtight container in the refrigerator for up to 2 months. PER SERVING (1 fudge cup): Calories: 155, Total Fat: 13 g, Sat. Fat: 6 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 7 g, Fiber: 2 g, Sugars: 4 g, Protein: 3 g, Sodium: 119 mg, Cholesterol: 0 mg 1/8 tsp ground cinnamon 1. To a food processor, add coconut butter, honey, stevia, vanilla extract and 1/ 8 tsp salt. Pulse until smooth. Scrape down the sides of the processor to push the mixture back near the blades, then add cashews. Process until the nuts are partially broken down or the size of small gravel. 2. Transfer mixture to a bowl and add raspberries. Gently stir raspberries to incorporate – some of the berries will partially smash, while others remain whole. Cover and refrigerate for 30 minutes to partially firm. 3. Finely chop pecans into an almost flour-like consistency. Transfer to a small bowl and mix with cinnamon and remaining pinch of salt. Use a melonballer to scoop a compact tablespoon of cheesecake mixture. Press open side into pecans lightly to dust, then release ball from the scoop onto a plate with the flat (pecan) side down. Repeat with remaining mixture to form 16 bites. Refrigerate for a minimum of 1 hour before serving. Store in the fridge for up to 4 days, or freeze for up to 2 months. PER SERVING (1 bite): Calories: 120, Total Fat: 10 g, Sat. Fat: 7 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 7 g, Fiber: 2 g, Sugars: 3 g, Protein: 2 g, Sodium: 27 mg, Cholesterol: 0 mg JUNE 2017 bits & bites EARLY RISERS TEXT BY ASHLEA MILLER, PREBIOTIC TEXT BY THEONA LAYNE, FAMILY PHOTO BY MONKEY BUSINESS IMAGES/SHUTTERSTOCK.COM, GARLIC PHOTO BY ELOVICH/SHUTTERSTOCK.COM, KETTLE ILLUSTRATION BY KAISSA/SHUTTERSTOCK.COM PREBIOTICS ENHANCE SLEEP, BUFFER STRESS Why Early Risers Eat Better Early birds could hold the secret to living healthier lives. A recent study published in Obesity revealed that morning people tend to eat a more balanced diet and choose healthier foods throughout the day than evening people, lowering their risk of obesity. The study, led by PhD candidate Mirkka Maukonen of the National Institute for Health and Welfare in Finland, looked at data from nearly 2,000 randomly selected people to determine whether being a morning or evening person affected their diets. The researchers found that morning people ate more protein and less sugar in the mornings, followed by less sugar and fat in the evenings. On the weekends, morning people maintained a more regular eating schedule and didn’t splurge on as many extra meals as evening people. Morning types also slept better and were more physically active overall. While other studies have shown that your “chronotype,” or biological clock, can affect metabolism, this is the first study to suggest that your biological clock can influence what and when you eat, too. This doesn’t mean you’re stuck eating whatever your internal clock craves, however. Maukonen says whether you’re an early bird or a night owl is influenced half by your genes and half by choice. “It is possible for an evening person to adapt to earlier schedules, but the thing that could really benefit evening persons is a greater flexibility in working time schedules so that evening persons may live more according to their internal biological time and not against it,” says Maukonen. CHEW ON THIS #166 Mounting evidence on the benefits of healthy gut bacteria continues to surface. Nevertheless, many studies fail to focus on the unsung heroes of gut health. According to a study conducted by University of Colorado at Boulder researchers, prebiotics – the fibers that feed beneficial gut bacteria – are linked to enhanced brain function and resilience to stress. As part of the study, male rats were fed either prebiotic-rich foods or foods lacking this component. The prebiotic food group had improved cognitive function, maintained normal body temperature and greater resilience to stress. The study links these unexpected health benefits to improved non-rapid eye movement (NREM) sleep, and rapid eye movement (REM) sleep after stressful events. While prebiotic supplements offer a convenient option, you can also get prebiotic foods in your diet. Jerusalem artichokes, raw garlic and onions are excellent choices that can easily be incorporated into soups, pastas, stir-fries and omelettes. Lead researcher Robert Thompson, PhD, of the University of Colorado at Boulder, confirms that studies involving human participants are on the horizon. Clean your electric kettle and other metal items prone to lime scale by scrubbing the non-electrical elements with equal parts white vinegar and water. You can also fill a kettle with an equal ratio of vinegar to water and let it sit overnight. cleaneating.com 19 bits & bites | supermarket guide Glow-Getters Nourish your body with these refreshing beverages and smoothie boosters. BY LAURA SCHOBER Pre-made,bottledjuicesandsmoothiesareagreatwaytomeetyourdailyfruitandvegetablequota.Butnotevery bevvieisthesame;somemasqueradeas“healthy”yetcontainaddedsugar,artificialingredientsorprocessed thickeners.Instead,optforoneofthesewholesomeoptionsthatarenaturallyrichinvitaminsandminerals. 2. THE PROTEIN QUEEN Spoon in a scoop of VegiDay Raw Organic PlantBased Protein in French Vanilla for 20 grams of protein. This pea and rice protein powder keeps your body in top shape by building lean muscle and aiding in weight loss or maintenance. $33 per 19 oz, myvegiday.com 3. THE ANTIOXIDANT POWERHOUSE Make a standout acai bowl or smoothie with Tambor Acaí pack in Traditional. Wild-harvested, unsweetened and certified organic, this Brazilian super fruit oﬀers loads of antioxidants, protein, omegas and essential amino acids. $8 per 4 pack, tamboracai.com 4. THE THIRST QUENCHER Cold-pressed watermelon and lemon juices mingle for a naturally sweet and hydrating beverage. Evolution Fresh Watermelon Juice is a source of the electrolyte potassium, which helps control nerve and muscle function. $5 per 15 oz, evolutionfresh.com 2 5. THE SKIN BOOSTER NeoCell Derma Matrix Collagen Skin Complex targets the skin with hyaluronic acid, vitamin C and bioactive collagen to promote cell turnover, reduce the look of fine lines and assist in collagen formation for smooth, youngerlooking skin. $25 per 6.5 oz, neocell.com 6. THE BOTTLE OF RADIANCE Mangos are added to the mix of Florida oranges in this freshly squeezed, nonGMO juice. Each 8-ounce serving of Natalie’s Orchid Island Juice Company in Orange Mango provides 160% of your daily value (DV) of skinsupportive vitamin C. $3 per 16 oz, orchidislandjuice.com 5 1 4 3 6 PHOTO BY SARAH ALDRICH 1. THE ENERGIZER Daily Greens Harmony Sweet Greens blends organic celery, pear, apple, kale, fennel, ginger and lemon for a lightly sweet and earthy beverage containing energizing nutrients such as iron and B vitamins. $5, drinkdailygreens.com AddBlue Majiktoyour smoothiesfor abrightburst ofnatural color! 20 cleaneating.com JUNE 2017 Allergies? “I couldn’t be happier” “I changed to this from a popular saline-only rinse and I couldn't be happier. It works so much better with the xylitol which adds to the cleansing and healing qualities of saline.” - SATISFIED XLEAR CUSTOMER Xlear Sinus Rinse Easy-to-use ergonomic bottle Pre-measured packets with xylitol ANY ONE (1) XLEAR® SINUS RINSE OR XLEAR® 1.5 NASAL SPRAY MANUFACTURER’S COUPON EXPIRES 8/31/2017 XLEAR PRODUCTS AVAILABLE AT THESE AND OTHER FINE HEALTH FOOD RETAILERS CUSTOMER: REDEEM ONLY BY PURCHASING THE BRAND AND SIZE INDICATED. MAY NOT BE REPRODUCED. VOID IF TRANSFERRED TO ANY PERSON, FIRM, OR GROUP PRIOR TO STORE REDEMPTION. LIMIT ONE COUPON PER PURCHASE. RETAILER: XLEAR INC., WILL REIMBURSE YOU THE FACE VALUE OF THIS COUPON PLUS 8 CENTS HANDLING IN ACCORDANCE WITH OUR REDEMPTION POLICY (COPY AVAILABLE UPON REQUEST). CUSTOMER MUST PAY ANY SALES TAX. SEND COUPON TO: XLEAR, MANDLIK & RHODES, PO BOX 490 DEPT. #1112, TECATE, CA 91980 CASH VALUE: 1/100 CENT. X LE A R. CO M 0700596-009335 S A V ES A V E bits & bites You may want to think twice before buying conventional pears for your clean-eating recipes: Both pears and potatoes are new additions the Environmental Working Group (EWG)'s 2017 Dirty Dozen list of the top pesticidecontaminated produce. The EWG found that nearly 70% of samples of 48 types of conventional produce contained residues of one or more pesticides. “Eating plenty of fruits and vegetables is essential no matter how they're grown, but for the items with the heaviest pesticide loads, we urge shoppers to buy organic,” says Sonya Lunder, a senior analyst at EWG. Clean Eating suggests making organic a priority when it comes to produce on the Dirty Dozen list and buying nonorganic for produce on the Clean 15 list (foods with the lowest amounts of pesticide residues), which includes sweet corn, avocado, cauliﬂower and onions. For the full list, download the EWG’s shopping guides at ewg.org. Higher potency fast-acting liquid soft-gels for Women NEW PRODUCTS! Available at Fine Health Food Stores Everywhere. is a registered trademark of Sabinsa Corporation. DIRTY DOZEN TEXT BY LAURA SCHOBER, PEARS BY MORINKA/SHUTTERSTOCK.COM THE NEW DIRTY DOZEN bits & bites TWEET TEXT BY LAURA SCHOBER, ALMOND BY GAIDAMASHCHUK/SHUTTERSTOCK.COM Tweet Your Way to Diet Success Health and fitness apps can be a helpful weight-loss tool, but just how effective are they? It turns out that linking your apps to your social media accounts – while maintaining a positive mindset and engaging with social media communities – can make a huge difference. Researchers at the Georgia Institute of Technology examined over 2 million tweets and 100,000+ daily MyFitnessPal (MFP) entries from nearly 700 users. They found that there is a direct correlation between a person’s attitude toward their fitness and health goals on their social media accounts and the likelihood of dieting success. Researchers were able to analyze the sentiment of words and phrases a person uses on Twitter with an accuracy rate of 77%. Lead researcher Munmun De Choudhury, PhD, assistant professor at the Georgia Institute of Technology, says successful dieters are focused on future results, are generally more engaged on social media (for example, exchanging more tweets with others) and have larger social networks and support systems. “They tend to post more positively, exhibit high cognitive functioning in the language of their tweets, and demonstrate collective attention (using more of ‘we’ and ‘us’ over ‘I’ and ‘me’),” says De Choudhury. De Choudhury suggests their new method could be used in the future to provide greater insights and benefits to overall health and well-being. CHEW ON THIS #145 To extend the shelf life of nuts, which contain fats that can easily go rancid if stored in a pantry for too long, refrigerate or freeze them in their shell. This helps preserve their natural oils. Refrigerate for up to 6 months and freeze for up to 1 year. For over 20 years, Irwin Naturals has formulated “best-in-class” supplements for women that address a wide spectrum of health needs. Our extensive line uses an all-liquid soft-gel delivery that offers superior advantages over hard-to-digest tablets and capsules. Plus, our signature BioPerine Complex enhances nutrient absorption and potency. Check out some of the latest additions to our family of products below. If you are not yet familiar with the entire breadth of this amazing health-conscious brand, check us out at www.IrwinNaturals.com, and put yourself on the path to better health. Save $2.00 on any product at www.IrwinNaturals.com by entering coupon code: 012647 ANY IRWIN NATURALS PRODUCT SAVE $2 EXPIRES: 08/31/17 MANUFACTURERS COUPON Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption activity) and/or request proof of purchase for coupon(s) submitted. Mail to: CMS Dept. 10363, Irwin Naturals, 1 Fawcett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or restricted. ONE COUPON PER PURCHASE. Not valid for mail order/websites. Retail only. These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Follow Us On... bits & bites | clean living Orange Blossom Body Mists 1/3 cup neroli floral water (also called neroli hydrosol) r e m m Su in a Bottle Go ahead and spritz yourself silly with these sunny, chemical-free scents. BY KATHRIN BRUNNER, PHOTOGRAPHY BY MEAGHAN EADY Bursting with bright notes of citrus and light florals, these uplifting body mists are noteworthy for what they don’t contain. According to the Environmental Working Group, the average store-bought perfume contains 14 fragrance chemicals not listed on the label, including hormone disruptors. Instead, blend your own scents using neroli (orange blossom) floral water and essential oils for two fresh and natural body mists. 1 24 cleaneating.com 2 1/4 cup alcohol-free witch hazel 2 tsp vegetable glycerin FRESH CITRUS 60 drops pink grapefruit essential oil 5 drops vanilla essential oil BRIGHT FLORAL 45 drops blood orange essential oil 18 drops jasmine essential oil 1. Using a funnel, add neroli floral water, witch hazel and glycerin to a glass spray bottle. 2. Choose either the Fresh Citrus or the Bright Floral essential oil blend and add ingredients to bottle. Seal tightly. 3. Shake before use and spray onto skin. Store in a cool place for up to 6 months. 3 JUNE 2017 Saving Skin Baby your skin and ﬁght the signs of aging with these face and body beautiﬁers. BY LAURA SCHOBER BRIGHTEN UP SMOOTH AS VELVET BALANCING ACT DERMA E Vitamin C Concentrated Serum contains hyaluronic acid to hydrate skin and vitamin C for a dose of antioxidants. Layer this underneath moisturizer to boost radiance, even tone and reduce ﬁne lines and wrinkles. In Ancient Egypt, Cleopatra preserved her luminous skin by taking rose and milk baths on the regular. Lucky for us, Nubian Heritage Goat’s Milk and Chai Body Lotion contains rose and chai extracts to defend against aging free radicals and moisturizing shea butter to leave skin luxurious – just like a queen’s. Using tropical ﬂower extracts as well as banana and aloe to soothe skin, plus clay to draw out impurities, Ola Tropical Apothecary Pua: Hibiscus Volcanic Mask keeps skin healthy while preventing breakouts. $37.50, PRODUCTS PHOTO BY VINCENZO PISTRITTO $24.50, dermae.com $13, nubianheritage.com hawaiianbodyproducts.com 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. bits & bites | foodie faves Shortcuts Real-Food No time to cook? Turn to these healthy and wholesome foods to sate hunger fast. BY LAURA SCHOBER 1. SUPERFOOD COOKIES Containing pure ingredients like coconut and Vermont maple syrup, Coco-Roons Chocolate Chip is a low-glycemic snack that satisfies your sweet tooth without that dreaded sugar crash. $4 per 3 oz, sejoyia.com for where to buy 1 2 2. FALLING FOR FLAX Wildway Grain-Free Instant Hot Cereal Blueberry Flax may be the answer to your grain-free breakfast prayers. Available in grab-and-go pouches, this morning meal makes a heavenly pairing with fresh berries and maple syrup. $6, wildwayoflife.com for where to buy 3. HIT REFRESH On sunny days, we like to cool down with Tio Gazpacho Fresa chilled soup. Best of all, you can down this fruity and lightly sweet strawberry, romaine and basil blend right out of the bottle. $5, tiogazpacho.com for where to buy 3 4. PORTABLE POUCH Add some sustainably sourced protein and omega-3s to your salads or bowls with Blue Harbor Fish Co. Albacore Tuna in Water, No Salt Added. It comes in a convenient pouch so you can take it to go. $3 per 3 oz, blueharborfishco.com 5 6 5. READY IN A FLASH When you're just too busy to cook, 365 Everyday Value Organic Quinoa with Vegetables (with zucchini and sweet potato) can be ready on the stove top in 5 minutes flat. $4, Whole Foods Markets nationwide 6. SMOOTHIE BOWL FTW A smoothie bowl that eliminates the step of chopping veggies and fruits? Check. Superfood boosts like lucuma, maqui berry and goji berry? Check, check and check. Simply blend Leap Smoothies Red Power packets with milk and fresh fruit then add your favorite toppings. $3, leapsmoothies.com 26 cleaneating.com JUNE 2017 PHOTO BY VINCENZO PISTRITTO 4 Chew something awesome. Your new favorite snack isn’t just delicious; it helps increase organic farmland. Learn more at Kashi.com/Transitional ®, TM, © 2017 Kashi Co. bits & bites | the happening Heal y Buzz Feed your mind, body and soul with the most-talked-about food developments, reads and health inspo. BY LAURA SCHOBER EAT RIGHT Employing a modern spin on traditional favorites, Eat Right: The Complete Guide to Traditional Foods with 130 Nourishing Recipes and Techniques spotlights wholesome, ethically sourced foods using raw and cultured dairy, pastured animal foods, soured whole grains, fermented foods and beverages, and local and seasonal produce. Using old-world techniques and methods inspired by global cuisines, author Nick Barnard brings an exciting wealth of real foods to his recipes, including ones for keﬁr, sourdough and sauerkraut. You’ll also ﬁnd nutritional beneﬁts and the stories on the origins of the dish. While some of Barnard’s recipes take some time, the mouthwatering results are well worth it. By Nick Barnard (Kyle Books, $40) THE LAURA LEA BALANCED COOKBOOK In The Laura Lea Balanced Cookbook: 120+ Everyday Recipes for the Healthy Home Cook, holistic chef Laura Lea dishes out over 120 gluten-free, healthy spins on beloved recipes. Using her “LL Balanced” approach to food, Lea includes plenty of quick and easy recipes (many under 30 minutes) that include both meat and meat-free options, serving suggestions and swaps to accommodate vegan, dairy-free or Paleo diets. She also provides a weekly menu to help you plan out your meals, tips to build a healthy pantry and a list of basic kitchen equipment to get you started. While the book is user-friendly for beginner cooks, any level of home chef is sure to ﬁnd recipes for their dinner table. Gluten-free grains like quinoa and oats, pastureraised beef, sustainable seafood and plant-based foods culminate for a truly balanced, mindful and happy approach to eating healthy. By Laura Lea Goldberg ($30, Spring House Press) 28 cleaneating.com If a dietary rejig isn't enough to ﬁx what ails you, then a specialized supplement may help – no prescription required. (However, as always, CE recommends speaking to your health-care professional before taking any new supplements.) Companies like goop Wellness and DAO Labs recently introduced functional vitamin and supplement regimens that address a myriad of health concerns ranging from hormone health to energy levels and stress management. Made with traditional Chinese herbs that have been rigorously tested for safety and purity, DAO Labs (mydaolabs.com) offers four different formulas tailored to speciﬁc health needs. Gwyneth Paltrow's goop Wellness line (goop.com) offers four doctor-formulated options to help with issues such as slow metabolism, lack of energy and extreme fatigue. A NOVEL BIODEGRADABLE SOLUTION Sustainable food storage is being taken a step further by scientists at Kaunas University of Technology (KTU) in Lithuania. From cellulose composites, they have developed biodegradable food-packaging materials that keep foods fresher for longer, thereby reducing food waste. And, compared to plastic containers that end up in landﬁlls, lead researcher Paulius Pavelas Danilovas, PhD, of KTU’s Department of Polymer Chemistry and Technology says their packaging is fully compostable, which would result in less packaging waste. The team used active components in the form of free radical–ﬁghting clove ethereal oil for an antioxidizing effect that maintains freshness of food for longer, and ionic silver particles for an antimicrobial effect. The latter would aid in preventing foodborne illnesses by inhibiting the growth of microorganisms. While the product isn’t yet ready for consumers, the KTU team says they aim to introduce it to the United States market in the near future. JUNE 2017 BIODEGRADABLE LOGO YE LIEW/SHUTTERSTOCK.COM The VITAMIN PARADE bits & bites ASK OUR DIETITIANS Got a food question? We have the answers. Q/ Should I be drinking coffee to help reduce my risk of cancer? CUP AND PLATE PHOTO BY JIRI HERA/SHUTTERSTOCK.COM, COFFEE SVETLANA CHERRUTY/SHUTTERSTOCK.COM, WHEAT ILLUSTRATIONS BY SVSTUDIO/SHUTTERSTOCK.COM / A Good news for coffee lovers: A 2016 study published in Cancer Epidemiology, Biomarkers & Prevention found that drinking coffee may decrease risk of colorectal cancer. Participants who drank one to two servings a day saw a 26% decrease in risk while those who consumed more than 2½ servings a day experienced a 54% decrease in risk. The amount of caffeine didn’t seem to matter as researchers looked at all types of coffee consumed (including decaf). They speculated that coffee’s antioxidant polyphenols are to credit, as they may help limit growth of colon cancer cells. Additionally, a class of compounds in coffee called diterpenes may prevent cancer by protecting against oxidative damage. This research piggybacks on a 2015 study from Lund University that found that drinking at least 2 cups of coffee a day may protect against breast cancer and recurrence in women who have been diagnosed with breast cancer and treated with tamoxifen. So keep getting your coffee fix, but keep your consumption to between two and three servings per day. Q/ What is non-celiac gluten sensitivity? Is it a medically recognized condition? / A Non-celiac gluten sensitivity (NCGS) is a condition where the ingestion of gluten triggers in people similar symptoms as celiac disease. When people with celiac disease eat gluten – a protein found in wheat, rye, barley and triticale – their immune system mounts an attack on their small intestine. This reaction causes damage to the intestine, interrupts the absorption of nutrients, and leads to sometimes painful and debilitating symptoms such as bloating, abdominal pain, diarrhea, headache and fatigue. Celiac disease affects about 1% of the population and is diagnosed with a blood test as well as an endoscopic biopsy of the small intestine. However, the symptoms of celiac sometimes occur in people who do not have the disease. The findings of a recent study published in the journal Gut showed that people with NCGS did show evidence of an acute systemic immune activation that does not occur in celiac disease, accompanied by signs of intestinal cell damage. There is much about this condition that isn’t yet fully understood, including how much of the population is affected by it, but this study helps increase credibility of NCGS as an independent condition. The next step would be the development of a blood test that can confirm the diagnosis of NCGS. Registered dietitians Tiffani Bachus and Erin Macdonald are the co-founders and creators of URockGirl.com, a website dedicated to promoting wellness and a healthy, balanced lifestyle. cleaneating.com 29 a greener you Where have all the bees gone? It’s time to give bees their due – find out why pollinators are vital to a thriving and healthy ecological system. Bees communicate with one another using dance – such as the “waggle” – and chemical scents called pheromones. 30 cleaneating.com Bees have two stomachs: one for eating and another for storing nectar. LEAD PHOTO © ELENATHEWISE/MASTERFILE, ILLUSTRATION JENSINE ECKWALL BY KATE GEAGAN There are three types of bees in the hive: queen, worker and drone. Honeybees have five eyes: three small ones on the center of the head and two compound eyes on the front. To make 1 pound of honey, it takes an average of 556 worker bees to collect nectar from about 2 million flowers! The average lifespan of a worker bee is 3 to 6 weeks. What do Clean Eating favorites like almonds, strawberries, pumpkins, blueberries and mango have in common? Without pollinators, they couldn’t exist. While that may sound like a quaint elementary school science lesson, you might be surprised to discover that bees are one of the biggest topics buzzing around “good food” conversations today. Here’s why they matter for a healthy diet and a greener world. Why Pollinators Are the Bee’s Knees Bees do far more for your diet than create delicious honey. As pollinators, they are the hidden heroes of the food system, playing a crucial role in producing more than one-third of the world’s food crops. The economic value of the services they perform reaches into the billions (they pollinate more than $15 billion worth of crops) – though they do it free of charge. In practical terms, one in every three bites of the food you eat depends on bees, including crops such as certain fruits, vegetables and nuts that are the cornerstone of a healthy diet. And, if you’re a coffee drinker, well, guess what: Coffee beans depend on bees, too. In fact, bees are so fundamental to the food chain that they have a special name: They’re known as a cleaneating.com 31 a greener you “keystone species,” meaning they play a disproportionately large (and environmentally critical) role in an ecosystem relative to their abundance in that ecosystem. “To estimate their total value to our planet would be like trying to put a price on water or oxygen,” says Eric Mader, co-director of the Pollinator Program at The Xerces Society. Why Are Bees in Such Decline? Here’s where the challenge comes in. Worldwide, the numbers of honeybees and native bee populations are dropping at an alarming rate. According to The Xerces Society, there are three main reasons for this: habitat loss, pesticide use and introduced diseases. In addition, protecting pollinators requires a fundamental shift in how we grow our food. Conventional agriculture typically relies on single-crop farming, which means that outside of crop bloom periods, food sources for pollinators are scarce. Even when crops are in bloom, however, they may be contaminated with pesticides. Without a robust population of native bees, many farms now must bring in large numbers of bees seasonally to pollinate crops. However, transporting bees around the country creates other problems, such as making it easier for disease to spread between hives. While the exact role each of these modern-day factors plays on bee health is still being worked out by researchers, experts seem to agree on another key point: When bees don’t have access to a variety of diverse food sources, they have weaker immune systems and are more susceptible to other stress factors such as pesticides and disease. (If humans ate the exact same few foods day after day, we would create nutrient deficiencies that sap our health.) Thankfully, a growing chorus of large-scale food companies, researchers and government officials have started to sound the alarm that we must fundamentally change the way ingredients are grown to help bring back native bee populations. And many are working to create more bee-friendly habitats on farms and in our communities. 4 THINGS YOU CAN DO NOW Here are four steps you can take to help restore and protect the health and resilience of local bees. 1 / Plant native flowers. Creating a more diverse supply of nectar and pollen sources, as well as year-round habitat for bees is key to helping them thrive. This summer, plant a wildflower window box, a rooftop or container garden or a patch of local flowers to provide bees with sources of food and shelter. (Visit xerces.org for more information on what works in your area.) / 2 Keep some untidy areas. Leave a bit of “mess” in your yard this season. Tree stumps, brush piles, sandy soils and other unkempt areas of your yard help create a natural pollinator haven that helps local bees thrive. / 3 Minimize pesticides and insecticides. When purchasing plants for your garden or choosing lawn care products, look for options that avoid pesticides and insecticides. At the grocery store, prioritize products that have a Certified Organic or Biodynamic seal, as both prohibit the use of pesticides such as neonics, which can harm bees. (Biodynamic also requires at least 10% of the farm is set aside for biodiversity.) Many sustainableminded food companies have started partnering with The Xerces Society to make large-scale, public commitments to bee health, so read labels and check websites. 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. 32 cleaneating.com JUNE 2017 BEE PHOTO STUDIOSMART/SHUTTERSTOCK.COM / 4 Spread the word. Ask the farmers at your local farmers’ market what they are doing to boost pollinator health on their acreage. Talk with neighbors, your local garden clubs and school groups about how they can help restore pollinator habitat in your area. And for your next dinner party or birthday celebration, consider gift packets of local wildflower seeds. Discover the Dr. Ohhira Difference!™ Why I Recommend This Whole-Food Probiotic Superior health requires humans to have the correct balance of vigorous, beneﬁcial bacteria. The same holds true for plants and animals and is a common thread that connects us all. Unfortunately this balance is often disturbed due to modern living, stress, bad food choices and medication. This is where Dr. Ohhira’s Probiotics® come in. A ‘Whole Food’ supplement, it is nurtured through a three-year, natural temperature fermentation process that includes all-natural, seasonally harvested ingredients. It is the only gut health supplement that incorporates prebiotics, probiotics and postbiotics. I take Dr. Ohhira’s myself and recommend them to my family and friends. Experience homegrown health with Dr. Ohhira’s entire line of probiotic formulations including Propolis PLUS®, and the Kampuku Beauty Bar™.* Naturally Yours, Howard Garrett “The Dirt Doctor” National Talk Show Host President of the Texas Organic Research Center Find these formulas at better health food stores nationwide. www.EssentialFormulas.com • (972) 255-3918 * 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. complements Balance Your Blood Sugar From getting more Zs to savvy supplementing, we’ve unearthed the top nutrients for even-keel blood sugar to help reduce your risk of inflammation, a precursor to many health conditions. BY SARAH TUFF DUNN It’s summertime, which means you need even more energy for the longer days of work and play. The secret? Maintaining the right blood sugar, or blood glucose levels, in order to deliver optimal cellular functioning. But getting the right balance is more complicated than skipping refined carbohydrates and other processed foods. It comes down to choosing the right nutrients and supplements in order to avoid the highs and lows. “Everyone knows that elevated blood sugar leads to diabetes, but before this diagnosis is made, often people can experience glucose dysfunction where they fluctuate between high and low blood sugar and can feel weak, lightheaded and shaky – referred to as reactive hypoglycemia,” says Jennifer Stagg, ND, a naturopathic physician and author of Unzip Your Genes: 5 Choices to Reveal a Radically Radiant You (Post Hill Press, 2016). “The goal is to achieve a balanced glucose level where there are not high peaks of blood sugar. Elevations in blood sugar and, in turn, insulin, lead to inflammation, which impacts every body system.” Stagg helps weigh in on five ways to get the right glucose going for the greatest summer yet. 1. PICK YOUR PROTEIN Switching to protein over carbs for just 5 weeks can result in a significant improvement in total blood glucose response over a 24-hour period in people with type 2 diabetes, according to a study in The American Journal of Clinical Nutrition. Subjects in the high-protein-diet group consumed protein sources that included one 9-ounce portion of baked chicken, 8-ounce servings of yogurt and milk, and 3-ounce servings of cottage cheese. (The study used low-fat dairy, so make sure to swap in full-fat instead.) 2. NOSH ON NUTS Pasta with pine nuts? Yes, please. Researchers have found that adding tree nuts – including pine nuts, walnuts, almonds, cashews, macadamia nuts and Brazil nuts – to high-carb meals can help manage the blood-sugar drop that might otherwise come from such a meal. “Nuts are low in carbohydrate, have a healthy fatty acid profile and are high in vegetable protein, fiber and magnesium,” add the authors of the Asia Pacific Journal of Clinical Nutrition study. Get this mint and pine nut–topped pasta that fits the bill at cleaneating.com/ pappardelle 34 cleaneating.com JUNE 2017 PASTA PHOTO BY RONALD TSANG, WOMAN PHOTO BY ANTONIO GUILLEM/SHUTTERSTOCK.COM 3. GET AHOLD OF YOUR GLYCEMIC LOAD “To stay balanced, it’s important to eat meals that are balanced in their glycemic load. This means that in response to the meal, glucose levels don’t spike,” says Stagg. “In general, sweets and starchy foods have a higher glycemic load, while foods high in protein, healthy fats and fiber lower the glycemic response to a meal.” A 1-cup serving of peanuts has a glycemic load of 1.6 while a 1-cup serving of white rice has a glycemic load of 43. 4. TURN TO Bs, Cs & Ds Berberine, biotin, D-chiro-inositol and vitamin D – these are some of the key supplements with the most evidence of reducing blood sugar, either alone or in combination with other nutrients, explains Stagg. “Chromium is more effective for people who are insulin-resistant because it makes insulin more active by helping it bind to the insulin receptor more effectively,” says Stagg. “But without a healthy diet, one can’t expect dietary supplements to ‘fix’ dysregulated blood sugar.” 5. TURN OUT THE LIGHTS When the sun rises earlier and sets later, it’s natural to stretch the days for as long as you can, sometimes jeopardizing sleep patterns. But getting extra Zs can be as critical as those Bs, Cs and Ds. As the National Sleep Foundation reports, people who slept only 4 hours per night for six nights had a 40% reduced ability to break down blood sugar versus those who slept for longer periods of time. Your brain needs deep sleep in order to decrease cortisol and restore blood glucose levels to normal. cleaneating.com 35 NEW COLUMN Plant Powered You can do anything for a day – even go vegan! Bring a little newness to your routine and experiment with eating purely plant-based plates for an invigorating 24 hours. Clean Eating readers are all about balance when it comes to eating, which is why it’s no surprise that more than half of you consider yourselves plant-focused flexitarians. Lately, your requests for more plant-based recipes have been flooding in, so we’re answering with this new column full of meatless meal inspiration that allows you to throw a vegetarian or vegan day into your weekly mix. So why eat more plants? Well, for one, you’ll save money. Eating more vegetables, grains and fruits – even just once or twice a week – could wind up saving a thousand dollars or more per year. Another plant perk is that your dinner plate will be full of color. Disease-fighting phytochemicals give fruits and veggies their rich, varied hues. Carotenoids and anthocyanins are two of the main phytochemical classes. All rich yellow and orange fruits and vegetables – carrots, oranges, sweet potatoes, mangoes, pumpkins, butternut squash – owe their color to carotenoids. Although leafy green vegetables contain the carotenoid lutein, they get their green pigment from chlorophyll. Red, blue and purple fruits and vegetables – such as plums and berries – get their color from anthocyanins. Cooking by color is a wonderful way to ensure you’re eating a variety of naturally occurring substances that boost immunity and protect against a range of illnesses. Enjoy this daily dose of vibrant, cost-effective meals and we’ll see you next month for more. 36 cleaneating.com JUNE 2017 RECIPES BY STACY ADIMANDO AND JULIE MORRIS, LEAD 464745035/SHUTTERSTOCK.COM RECIPE PHOTOGRAPHY BY ELLEN CHARLOTTE MARIE veg for a day BREAKFAST Make-Ahead Coconut Oatmeal Bake with Blueberries & Almonds SERVES 8. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 40 MINUTES. 1 large egg 2 cups full-fat coconut milk 6 tbsp coconut sugar, divided ½ tsp pure vanilla extract ½ tsp ground cinnamon ¼ tsp sea salt 3 cups old-fashioned rolled oats 1 heaping cup fresh blueberries, divided 6 tbsp sliced unsalted almonds, divided coconut or full-fat Greek yogurt, optional 1. Preheat oven to 375°F. Mist an 8-inch-square baking dish with cooking spray. 2. In a medium bowl, beat egg until lightly frothy. Whisk in coconut milk, ¼ cup coconut sugar, vanilla, cinnamon and salt. Stir in oats, all but 2 tbsp blueberries, and 5 tbsp almonds. Spread oatmeal mixture in prepared baking dish, and sprinkle with remaining 2 tbsp each coconut sugar and blueberries and 1 tbsp almonds. Bake for 25 to 30 minutes, until lightly golden on top and cooked throughout. 3. Serve warm or at room temperature with yogurt (if using). Cover and refrigerate for up to four days; reheat or bring to room temperature before serving. PER SERVING (1/8 of recipe): Calories: 312, Total Fat: 17 g, Sat. Fat: 11 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 2 g, Carbs: 37 g, Fiber: 4 g, Sugars: 14 g, Protein: 7 g, Sodium: 81 mg, Cholesterol: 23 mg cleaneating.com 37 RECIPES | veg for a day Spiced Tempeh Tacos with Creamy Cashew Sauce SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES. CASHEW SAUCE ½ cup raw unsalted cashews ⅓ cup fresh lime juice 1½ tsp ancho chile powder ½ tsp garlic powder Pinch each sea salt and ground black pepper, or to taste TACOS 2 tbsp coconut oil 1 yellow onion, thinly sliced 1 tsp chile powder ½ tsp each ground cumin and sea salt 1/8 tsp ground black pepper 1 8-oz pkg organic tempeh, cubed 8 5-inch corn tortillas, warmed optional garnishes: red cabbage, avocado, pico de gallo, lime wedges, hot sauce 1. Prepare sauce: In a blender, purée all sauce ingredients and 5 tbsp water until smooth. 2. In a large skillet on medium-high, heat oil. Add onion, and cook for 3 to 4 minutes. Add chile powder, cumin, salt and pepper and cook, stirring for 30 seconds, until fragrant. Add tempeh and cook 3 to 4 minutes, until golden, stirring frequently. Divide tempeh mixture among tortillas, top with cashew sauce and optional garnishes of your choice. PER SERVING (2 tacos): Calories: 341, Total Fat: 20 g, Sat. Fat: 8 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 4 g, Carbs: 29 g, Fiber: 4 g, Sugars: 4 g, Protein: 17 g, Sodium: 331 mg, Cholesterol: 0 mg 38 cleaneating.com LUNCH JUNE 2017 Gluten-Free Cauliflower Pizza Crust MAKES 1 9-INCH CRUST. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 1 HOUR. 3 cups coarsely chopped cauliflower (about 1 medium head) DINNER 1 tbsp olive oil ¼ tsp sea salt ⅛ tsp ground black pepper ¼ cup ground flaxseed meal ¼ cup brown rice flour ¼ cup arrowroot flour 2 tbsp nutritional yeast ¾ tsp garlic powder 2 tbsp tahini paste 1. Preheat oven to 400°F. Line a large baking sheet with parchment paper. 2. In a food processor, pulse cauliflower until cut into very small, rice-sized bits. Transfer to a large bowl, and toss with oil, salt and pepper. Spread cauliflower on prepared baking sheet and roast 20 minutes, tossing halfway through and smoothing back out on baking sheet. 3. In large bowl, combine flaxseed meal, rice flour, arrowroot, yeast and garlic powder. Add cooked cauliflower and toss to combine. In a small bowl, whisk together tahini and 2 tbsp water. Add tahini mixture to cauliflower, then knead by hand to fully incorporate. Shape into a compact ball. 4. Turn baking sheet facedown. Lay parchment paper on back side, and mist with cooking spray. Place dough ball in center of sheet, and lay second piece of parchment on top. Press to slightly flatten, and use a rolling pin to smooth out into a 9-inch circle. Peel away top layer of parchment (reserve for next step), and use your fingers to smooth and round dough edges. Bake 18 to 20 minutes, or until edges are slightly browned and crispy. 5. Remove pizza crust from oven, and cover with reserved parchment. Place a second baking sheet on top, right side up. Sandwich the crust between baking sheets, flip everything over, and remove hot baking sheet and top parchment. Top crust with desired toppings – here we’ve added pesto, zucchini, red onion, mushrooms and pine nuts – and bake 5 minutes more, or until toppings are hot and bubbly. Cut into 8 slices. PER SERVING (2 slices): Calories: 213, Total Fat: 11 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 4 g, Carbs: 24 g, Fiber: 6 g, Sugars: 2 g, Protein: 7 g, Sodium: 151 mg, Cholesterol: 0 mg cleaneating.com 39 y h t l a e H gear & gadgets Kitchen Helpers Keep your wellness goals on track with these eye-catching accessories and tools. BY LAURA SCHOBER CLEAN & COMPACT Available in a striking charcoal gray, the Umbra UDRY Drying Mat with Rack features a dishwasher-safe rack and machinewashable absorbable mat that conveniently separates for cleaning. $15, umbra.com FRIENDLY NAPKINS Japanese cherry blossoms are a symbol of international friendship, which makes these softdraped cotton-linen napkins a welcoming and ﬁtting choice for any dinner party or casual gathering. $29 per set of four, williams-sonoma.com HERB HOME Featuring a sliding center and green silicone stoppers, the Artland Glass Herb Keeper stores a wide variety of herbs to keep them fresher for longer. $25, wayfair.com STEAM IT The Gourmia SteamTower 300 Digital 3-Tier Vegetable and Food Steamer makes it super easy to cook foods like ﬁsh, rice and veggies in tandem with one another. It has a multi-level design and “Flavor Lock” steam system to preserve nutrients. $51, bedbathandbeyond.com 40 cleaneating.com TEA FOR ONE Perfect for solo sipping, the charming Spots of Tea Set includes a ceramic teapot, cup and saucer. $40, modcloth.com GORGEOUSLY GLAZED Designed for both food preparation and serving, this beautiful two-tone Aqua Dip Mixing Bowl with Spout is made out of Portuguese earthenware. $30, crateandbarrel.com SLOW DOWN & SAVOR editors' pick The Juice and Smoothie Preserving Bottle has a lid equipped with a vacuum pump mechanism that slows down fruit and vegetable oxidization, preserving more of its vital nutrients, so your drink will last for up to 7 days in the fridge. $30, givesimple.com HAVE A WHALE OF A TIME The Marble Whale Board measures a generous 2 feet long, making it a great choice for cheese or charcuterie spreads meant to feed a crowd. We also love that it was made in India using Makrana marble – the same material that was used in the construction of the Taj Mahal! $240, burkedecor.com GOURMET FLAVOR With the stainless steel Soup Pot Flavor Infuser, your inner chef will appreciate the ability to add a burst of garlic or herb ﬂavor to stews and soups. $25, uncommongoods.com GEOMETRIC DELIGHT DRESS UP YOUR SALAD However you want to toss it, these glitzy 24-karat gold and crystal ANNA by RabLabs’ Scossa Salad Servers are guaranteed to add glamour and sophistication to your dinner parties. $225, annanewyork.com Alessi’s Twisted measuring jug features a descending spiralized scale of measurements (in both cups and centiliters) that makes it easy to read by looking into the pitcher. The jug can also be used for serving. $35, alessi.com for where to buy cleaneating.com 41 Where There’s Smoke There’s Flavor Light a fire under your clean cooking routine with five of the best grills on the market. 42 cleaneating.com JUNE 2017 tools THE INDOOROUTDOOR OPTION EXCELVAN PORTABLE 1350W ELECTRIC BARBECUE GRILL WITH 5 TEMPERATURE SETTINGS Beginner grillers, apartment dwellers and people who entertain will all ﬁnd something to love about this portable electric grill. Roomy enough to feed a small crowd, it can also be used indoors, which will come in handy once cooler weather rolls around. It has a removable, washable plate, and there’s no fussing with propane tanks or charcoal – just plug it in and go. $86, walmart.com THE CAMPER’S FRIEND GEORGE FOREMAN CAMP AND TAILGATE PORTABLE PROPANE GRILL Camping is hungry business, but this roomy portable propane grill is up to the challenge. It comes with a strap and is fairly lightweight, making it easy to stow in a car or carry to the park. Helpfully, the nonstick grill pan ﬂips over to reveal a ﬂat griddle – perfect for making eggs the next morning. It’s a moveable feast! $130, georgeforemancooking.com THE PLUSH BACKYARD GRILL WEBER GENESIS II E-410 GAS GRILL There’s a reason the name Weber is synonymous with grilling, though you will pay a premium for it. With 48,000 BTUs (translation: really, really hot), this gas grill, which works with a propane tank or a natural gas hookup, is great for making anything from perfectly juicy meats to beautifully tender vegetables and crispy thin-crust pizza. It’s also huge: With four burners and 844 square inches of cooking surface, let’s just say you’ll be able to host the block party this year. $1,049, weber.com for where to buy THE SAVVY SMOKER MASTERBUILT 30-INCH DIGITAL ELECTRIC SMOKER Smoking food may sound intimidating, but it doesn’t have to be. And it’s not just for meat! Veggies, ﬁsh and even fruit would beneﬁt from a stint in this pushbutton smoker. Just plug in, set the temperature and time, load it up with food (with four racks, it ﬁts a lot), place some wood chips in the drawer, and let it smoke. It’s like a slow cooker, only yummier. $250, masterbuilt.com THE TEMPERATURE MASTER BIG GREEN EGG CHARCOAL GRILL One reason this distinctively shaped charcoal grill is a cult favorite is that it gives you exceptional temperature control; no matter if you’re going low and slow or hot and fast, you’ll get the results you’re looking for. It even holds its heat when the weather is chilly. And it ﬁts a fair amount: The large size (shown) can ﬁt eight steaks or six whole chickens, so no one will go hungry. $859, biggreenegg.com for where to buy cleaneating.com 43 Meet your new favorite one-dish dinners! These 5 substantial salads are just the ticket for weeknights when you need something super nutritious that’s ready fast. BY PAMELA SALZMAN, PHOTOGRAPHY BY RONALD TSANG 44 cleaneating.com JUNE 2017 FOOD STYLING BY NANCY MIDWICKI, PROP STYLING BY THE PROPS s d a l Sa easy, breezy salads | RECIPES Vegetarian Taco Salad (SEE RECIPE, P. 48) Flip to p. 54 for even more salad recipes from CE’s Contributing Culinary Nutritionist Pamela Salzman’s new book, Kitchen Matters. cleaneating.com 45 A Dressing for Every Occasion Citrus Yogurt With notes of orange and lemon, this creamy dressing doubles as a dip for fresh vegetables or clean chips. Use these fresh, bright blends to adorn salads, or get creative and use them to add bold flavor to just about any dish. Tahini Dill Drizzle this herby Middle Eastern–style dressing over grilled vegtables and meats. Chunky Pico Add zip to your sandwiches and tacos with this slightly spicy pico de gallo dressing. Cider Maple This versatile blend with shallot, apple juice and maple syrup can be used as a marinade for veggies or for a lighter take on pasta or potato salad. Mint Chile Try using this sweet, sour and spicy Vietnamesestyle dressing as a dip for veggie-filled spring rolls. It also works well brushed or drizzled over grilled chicken or shrimp kebabs. easy, breezy salads | RECIPES Vietnamese Shrimp Salad with Mint Chile Dressing SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES. This salad has a nice bit of heat to it thanks to the fresh chile. Fiery, sweat-inducing capsaicin is found mostly in the white pith (and the seeds that come into contact with the pith), so devein and seed the chile if you want to cut back on spiciness. For added flavor, you can add chopped fresh mint, cilantro or Thai basil to the salad. DRESSING 1/3 cup fresh mint ¼ cup extra-virgin olive oil 3 tbsp diced red onion 2 tbsp fresh lime juice 1 tbsp rice vinegar 1 tsp fish sauce 1 small clove garlic, peeled ¼ tsp raw honey 1/8 tsp chile paste SALAD 1 tbsp extra-virgin olive oil 12 oz medium shrimp, peeled and deveined ¼ tsp sea salt Pinch ground black pepper 6 cups chopped romaine or butter lettuce 2 cups bean sprouts or julienned zucchini 2 Persian cucumbers (or 1/2 English cucumber), diced or thinly sliced 1 large carrot, julienned or grated 1 red Thai bird’s-eye chile or red finger chile, thinly sliced 1/2 cup raw unsalted peanuts, toasted 1. Make dressing: In a blender or food processor, purée dressing ingredients until smooth. (Or, for a chunkier texture, mince the garlic, chop the mint and whisk all ingredients together.) Set aside. 2. Make salad: In a medium skillet on medium, heat oil. Add shrimp and sprinkle with salt and pepper. Cook, turning halfway, until shrimp are pink and opaque, about 4 minutes. 3. In a large bowl, combine lettuce, sprouts, cucumbers, carrot, chile and peanuts. Top with shrimp and drizzle with dressing; toss to coat. PER SERVING (1/6 of salad): Calories: 234, Total Fat: 17 g, Sat. Fat: 2 g, Monounsaturated Fat: 11 g, Polyunsaturated Fat: 3 g, Carbs: 9 g, Fiber: 4 g, Sugars: 4 g, Protein: 14 g, Sodium: 205 mg, Cholesterol: 68 mg cleaneating.com 47 1 avocado, sliced or cubed 1 oz whole-grain corn tortilla chips, crumbled, optional Vegetarian Taco Salad with Chunky Pico Dressing SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES. You definitely won’t miss the chicken or beef in this substantial vegetarian version of a taco salad. We use pico de gallo in the dressing for a chunkier texture, but you can pulse it in the food processor if you prefer a smoother dressing. VINAIGRETTE 1 cup fresh pico de gallo or salsa 3 tbsp extra-virgin olive oil 2–3 tsp raw honey or pure maple syrup ¾ tsp sea salt ¼ tsp chile powder Pinch ground black pepper SALAD 8 cups chopped romaine lettuce 1 15-oz BPA-free can unsalted pinto beans, drained and rinsed (or 1½ cups drained home-cooked beans) 1 cup thinly sliced radishes of your choice (4–6 medium) 1 cup shredded Monterey Jack or Mexican cheese blend, optional 48 cleaneating.com 1. Make vinaigrette: In a small bowl, whisk together all dressing ingredients until combined. Set aside. 2. Make salad: To a large bowl, add lettuce, beans, radishes, cheese (if using), cilantro and avocado. Drizzle with dressing and toss to coat. Sprinkle tortilla strips (if using) over top. PER SERVING (1/6 of recipe): Calories: 208, Total Fat: 12 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 22 g, Fiber: 8 g, Sugars: 5 g, Protein: 5 g, Sodium: 467 mg, Cholesterol: 0 mg Middle Eastern Chicken & Rice Salad with Tahini Dill Dressing SERVES 6. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES. A key ingredient in many Middle Eastern salads, mint gives this recipe a wonderful freshness. Simply seasoned chicken bumps up the protein content, making this a filling main dish. Using leftover cooked rice speeds up dinner prep — just make extra the night before. DRESSING ¼ cup fresh dill ¼ cup extra-virgin olive oil 3 tbsp fresh lemon juice 2 tbsp fresh mint 2 tbsp tahini paste ¾ tsp sea salt Pinch ground black pepper SALAD 2 6-oz boneless, skinless chicken breasts ½ tsp paprika ½ tsp sea salt Pinch ground black pepper 6 cups lightly packed baby spinach 1 cup diced roasted red peppers 1 cup cooked and cooled brown rice (TIP: Use a frozen cooked brown rice, thawed.) ½ cup pitted green olives, halved ¼ cup unsalted pine nuts, optional, toasted (TRY: NOW Real Food Raw Organic Pine Nuts) 6 Medjool dates, pitted and chopped 1. Make dressing: In a blender or food processor, blend together all dressing ingredients until smooth. Set aside. 2. Make salad: Preheat a grill to medium-high. Sprinkle chicken with paprika, salt and pepper. Grill until no longer pink inside, about 5 to 6 minutes per side. Transfer to a cutting board. 3. In a large bowl, combine spinach, red peppers, rice, olives, pine nuts (if using) and dates. Slice chicken and add to bowl. Drizzle with dressing; toss to coat. PER SERVING (1/6 of recipe): Calories: 299, Total Fat: 15 g, Sat. Fat: 2 g, Monounsaturated Fat: 10 g, Polyunsaturated Fat: 3 g, Carbs: 28 g, Fiber: 4 g, Sugars: 14 g, Protein: 14 g, Sodium: 661 mg, Cholesterol: 31 mg JUNE 2017 TACO PHOTO BY DARREN KEMPER 1/3 cup fresh cilantro, roughly chopped easy, breezy salads | RECIPES THE BENEFITS OF DATES: As a staple Middle Eastern food, Medjool dates offer a natural sweetness that comes with plenty of nutrients, including fiber, potassium and manganese. Fiber regulates blood sugar levels; potassium helps control blood pressure by thwarting the effects of sodium; and manganese plays a key role in the metabolism of carbohydrates, amino acids and cholesterol. cleaneating.com 49 RECIPES | easy, breezy salads Roasted Grape & Salmon Kale Salad with Cider Maple Vinaigrette & Gorgonzola SERVES 6. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES. To keep your prep quick, here we roast the salmon at the same time as red grapes - and we do it all on one baking sheet for quick cleanup. The cooked fruit gives the salad a sweet-tart tang that balances the richness of the cheese and fish. Sprouts or microgreens make a nice garnish on this dish. VINAIGRETTE 1 small shallot, minced 5 tbsp extra-virgin olive oil 3 tbsp apple cider vinegar (TRY: Bragg Organic Apple Cider Vinegar) 2 tbsp unsweetened apple juice 2 tsp pure maple syrup (TIP: We prefer Grade A maple syrup here for its light flavor that won't overpower other ingredients in the dressing.) 1 tsp Dijon mustard, optional ½ tsp sea salt Pinch ground black pepper SALAD 2 cups red grapes 1 tbsp olive oil, divided (TIP: Remember when choosing olive oils for high-heat cooking, you can go with a regular olive oil or a highquality extra-virgin that can withstand the heat.) ¼ tsp + pinch sea salt, divided 1/8 tsp ground black pepper, divided 1. Preheat oven to 425°F. Make vinaigrette: In a small bowl, whisk together all vinaigrette ingredients. Set aside. 2. Make salad: Line a large rimmed baking sheet with parchment paper. In a medium bowl, toss grapes with 2 tsp oil; sprinkle with pinch each salt and pepper. Transfer onto half of prepared pan. Arrange salmon on other half of pan; drizzle with remaining 1 tsp oil and sprinkle with remaining ¼ tsp salt and pinch pepper. Roast until salmon is rare in center but edges flake easily when tested with a fork, 10 to 13 minutes. Remove salmon from pan; let cool. Continue roasting grapes until slightly shrivelled, 7 to 10 minutes more. Let cool. 3. Meanwhile, in a large bowl, massage kale with half of vinaigrette until well coated. 4. Break salmon into chunks; add to kale mixture along with roasted grapes, almonds and cheese. Drizzle with remaining vinaigrette. PER SERVING (1/6 of salad): Calories: 359, Total Fat: 23 g, Sat. Fat: 4 g, Monounsaturated Fat: 15 g, Polyunsaturated Fat: 3 g, Carbs: 16 g, Fiber: 3 g, Sugars: 11 g, Protein: 22 g, Sodium: 401 mg, Cholesterol: 45 mg 1 18-oz wild salmon fillet 12 cups stemmed, sliced and lightly packed kale 1/2 cup sliced unsalted almonds 1/3 cup crumbled Gorgonzola cheese 50 cleaneating.com HEART HELPERS: Both almonds and salmon provide heart-healthy fats to this kale salad. Almonds are high in monounsaturated fats that support your ticker while studies have shown that omega-3s, such as those found in salmon, may reduce your risk of cardiovascular disease because of their ability to reduce inflammation. JUNE 2017 cleaneating.com 51 RECIPES | easy, breezy salads Shredded Carrot & Chicken Salad with Raisins, Jicama & Citrus Yogurt Dressing SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES. Jicama is a crunchy, mild vegetable that’s common in Mexican cuisine. It looks a little intimidating because of its size and odd shape, but once you peel it, the cool flesh is easy to slice and adds a crisp texture to salads. Use any cooked chicken you have on hand in this salad – make some extra next time you have the grill going. We love this salad with a drizzle of sriracha sauce. DRESSING ½ cup whole-milk plain Greek yogurt ¼ cup extra-virgin olive oil 3 tbsp fresh lemon juice 2 tbsp white wine vinegar 1 tbsp fresh orange juice 1 tbsp Dijon mustard, optional 1 small clove garlic, minced ½ tsp sea salt Pinch ground black pepper SALAD 1 ear corn (grilled, boiled or fresh), kernels removed ½ jicama, peeled and julienned 3 cups shredded or grated carrots 1½ cups shredded red cabbage 1/2 cup unsulfured green raisins or organic golden raisins ⅓ cup fresh flat-leaf parsley, chopped ¼ cup fresh mint, chopped 1. Make dressing: In a small bowl, whisk together all dressing ingredients until combined. Set aside. 2. Make salad: In a large bowl, combine corn, jicama, carrots, cabbage, raisins, parsley, mint and hemp hearts. Add chicken and dressing; toss to coat. PER SERVING (1/6 of recipe): Calories: 296, Total Fat: 15 g, Sat. Fat: 3 g, Monounsaturated Fat: 8 g, Polyunsaturated Fat: 4 g, Carbs: 27 g, Fiber: 5 g, Sugars: 14 g, Protein: 16 g, Sodium: 241 mg, Cholesterol: 29 mg ¼ cup hemp hearts 10 oz cooked chicken breast (preferably grilled) 52 cleaneating.com JUNE 2017 Carlson Olive your Heart ™ ✔ Promotes cardiovascular system health* ✔ Premium Greek extra virgin olive oil ✔ Sustainably-sourced Norwegian marine oil ✔ 1,480 mg of omega-3s per serving A nutritional supplement that blends award winning Terra Creta extra virgin olive oil with premium Norwegian marine oil sourced from deep, cold-water fish, which provides the beneficial omega-3s EPA and DHA. Olive your Heart™ is mild and smooth, and makes it easy and delicious to add heart healthy nutrients into your diet. 888-234-5656 | www.carlsonlabs.com *This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. BONUS RECIPEs from Kitchen Matters We're excited to announce that our very own Contributing Culinary Nutritionist, Pamela Salzman, is coming out with her ﬁrst book, Kitchen Matters: More than 100 Recipes and Tips to Transform the Way You Cook and Eat – Wholesome, Nourishing, Unforgettable (Da Capo Lifelong Books, 2017). From creative breakfasts to energy-boosting snacks and twists on vegetables, this book has you covered with healthy meals and cooking tips. We love that the recipes have suggested modiﬁcations for various allergens and classiﬁcations for dietary choices such as gluten-free, dairy-free, vegetarian and vegan. In addition to creating mouthwatering recipes for Clean Eating, Salzman is a holistic health counselor and sought-after cooking instructor in Los Angeles. SERVES 4 to 6. This gorgeous medley includes a combination of Salzman's favorite superfoods – berries, Brazil nuts, spinach and more – for maximum flavor and nutrient value. To keep this salad plant-based, you can easily omit the salmon and replace with beans or lentils. DRESSING 6 tbsp extra-virgin olive oil 2 tbsp apple cider vinegar 2 tsp pure maple syrup or raw honey 1 clove garlic, minced 1∕2 tsp Dijon mustard 1∕2 tsp sea salt ground black pepper, to taste SALAD 8 cups baby spinach leaves 2 cups ﬁnely chopped red cabbage 11∕2 cups cooked quinoa 1 cup blueberries 1 cup broccoli sprouts or sprouts of choice 1∕4 cup chopped unsalted Brazil nuts 1 6–7-oz BPA-free can wild salmon, preferably without bones 1 large avocado, peeled, pitted and cubed 1. Prepare dressing: In a medium bowl or jar with lid, whisk or shake together all dressing ingredients. 2. Combine all salad ingredients in a large bowl and toss to coat with the dressing. 54 cleaneating.com JUNE 2017 EXCERPTED FROM KITCHEN MATTERS BY PAMELA SALZMAN. COPYRIGHT © 2017. AVAILABLE FROM DA CAPO LIFELONG, AN IMPRINT OF PERSEUS BOOKS, LLC, A SUBSIDIARY OF HACHETTE BOOK GROUP, INC. PHOTOS BY AMY NEUNSINGER Superfood Salad easy, breezy salads | RECIPES Saturday Chopped Salad SERVES 6. The key to this salad is to cut the veggies into extra-small pieces – about the size of a pea – so that you get a variety of flavors and textures in every bite. Salzman uses her Everyday Salad Dressing to dress this fresh salad. 1 head romaine lettuce, finely chopped 3 cups diced red cabbage (or a mix of cabbage and chopped endive) 5 pepperoncini, seeded and finely chopped (or try making your own pickled shallots*) 3 radishes of your choice, finely diced 2 Persian cucumbers, finely diced 2 carrots, finely diced or julienned and finely chopped 1/2 pint cherry tomatoes, quartered, optional 1/2 bunch chives, finely chopped 2/3 cup Everyday Salad Dressing, or as needed 1 avocado, peeled, pitted, and diced 3 oz full-fat feta cheese In a large bowl, combine lettuce and cabbage. Add pepperoncini, radishes, cucumbers, carrots, tomatoes and chives. Toss with enough dressing to coat lightly. Add avocado and feta and drizzle with a small amount of dressing. Toss very gently with your hands to incorporate into the salad. BOOST IT WITH PROTEIN: Feel free to add a protein such as chopped hard-boiled eggs, chicken, tuna or chickpeas to make this salad a meal. Everyday Salad Dressing Salzman's staple salad dressing, this blend hits just the right balance of acidity, sweetness and pungency. She makes a double batch every week to have on hand for salads throughout the week. 1 small shallot, minced 3/4 cup extra-virgin olive oil (or 1/2 cup olive oil + 1/4 cup flax oil) 2 tbsp apple cider vinegar or red wine vinegar 2 tbsp rice vinegar 2 tsp raw honey or pure maple syrup 1 tsp Dijon mustard 3/4–1 tsp sea salt ground black pepper, to taste In a small bowl or glass jar with a lid, whisk or shake all ingredients until emulsified. Cover and refrigerate for 5 to 7 days. NOTE: Because olive oil solidifies when chilled, you will need to remove it from the refrigerator well before you want to use it for it to become pourable. *Pickled Shallots: In a small saucepan, combine 1 cup water, 2 tbsp red wine vinegar, 1 tbsp organic evaporated cane juice, raw honey or pure maple syrup, and 1/2 tsp sea salt or kosher salt and bring to a boil. Add 2 shallots, thinly sliced, and simmer for 15 minutes. Remove from the liquid and set aside in a bowl to cool. cleaneating.com 55 56 cleaneating.com JUNE 2017 FOOD STYLING BY BERNADETTE AMMAR, PROP STYLING BY THE PROPS, ILLUSTRATIONS BY JENSINE ECKWALL mediterranean | RECIPES We dig into the latest research to bring you an update on the rules of Mediterranean eating, helping you navigate this proven hearthealthy plan in today’s world. TEXT BY JESSIE SHAFER, RD, RECIPES BY IVY MANNING PHOTOGRAPHY BY DARREN KEMPER In the mid-20th century, at a time when heart disease had surpassed pneumonia and tuberculosis as the leading cause of death for both women and men, researchers studying the epidemic noticed a striking pattern: People in certain countries around the Mediterranean Sea, such as Italy and Greece, had very little heart disease compared to Americans. The Seven Countries Study, led by Ancel Keys, examined the diet patterns in those countries, which were high in plant foods, including fruits and vegetables, whole grains, legumes, nuts and seeds, as well as red wine and hefty amounts of olive oil. Fish, poultry, dairy and eggs were eaten in moderate amounts, and red meat was a rare occurrence on the dinner plate. The researchers also noted the habits of those in Mediterranean countries, such as eating with others, making lunch the main meal, little to no snacking, frequent daily walking and regular siestas. While there were limitations to their study, Keys’ findings suceeded in bringing to light the eating patterns and lifestyle habits of 1950s and 1960s Italy and Greece, which would later form the basis of the Mediterranean Diet. Over the last 60 years, much has been revealed about the affinities of a Mediterranean eating plan. In fact, the research is so hefty that we’ve given the rules of the Med diet an update, incorporating the best of what we now know about food choices, quality and sustainability to help you incorporate the wisdom of Mediterannean eating into modern-day life for optimal health and well-being for years to come. cleaneating.com 57 RECIPES | mediterranean 8 Rules of Mediterranean Eating to live by 1. Eat full-fat dairy 2. Embrace plant-based fiber foods 3. Eat plenty of organic fruits and vegetables 4. Use EVOO as your main oil 5. Eat yogurt and other fermented foods 6. Eat whole grains, focus on ancient grains 7. Be a good steward of the earth 8. Eat sustainable fish, rich in omega-3 fatty acids 58 cleaneating.com 1. EAT FULL-FAT DAIRY Drinking nonfat milk and eating low-fat yogurt and cheese used to symbolize the healthful choice for dairy lovers who wanted the calcium without the fat, but new research has many health-conscious people returning to full-fat dairy. Dairy fat is the main dietary source of odd-chain saturated fats, which have been linked to a 50% lower risk of type 2 diabetes, according to a 2016 study published in the journal Circulation. Another recently released longterm study of 18,438 middle-aged women published in The American Journal of Clinical Nutrition showed that consumption of full-fat dairy, but not low-fat dairy, was associated with reduced likelihood of becoming overweight as the women aged. This may be due to the fact that people who consume full-fat dairy often report feeling more satiated and tend to eat fewer refined carbohydrates and less sugar. Good to know: When buying organic dairy, you’re assured the cows were raised without growth hormones and antibiotics; however, you’re not assured what the cows were fed. Buying milk that comes from 100% grass-fed cows is the only way to ensure they’ve been exclusively grassfed, which increases levels of hearthealthy omega-3 fats in milk, plus it’s a less energy-intensive and more humane way to raise the animals. 2. EMBRACE PLANT-BASED FIBER FOODS Diets that skew toward plant foods, whether flexitarian or full-on vegan, have ample research to back up their benefits, mostly due to the increase in fiber that many plantbased foods – think nuts, seeds and beans – provide. After research showed that African-Americans have 13-timeshigher rates of colon cancer than rural South Africans, a 2015 study published in the journal Nature Communications honed in on diets in the two groups. Researchers swapped diets of healthy volunteers from each community. After just two weeks, the AfricanAmericans who switched to the South African diet that was high in fiber from maize (corn) and beans and low in animal fat had reduced biomarkers of cancer risk. Conversely, the South Africans who adopted a low-fiber Westernized diet heavy on beef and fries had drastically increased biomarkers of colon cancer. In addition to the fiber in plant foods, experts agree that plantbased fatty foods, such as nuts and seeds, are most beneficial to your cardiovascular system. This is often attributed to the holistic nutritional makeup of nuts and seeds, including fatty acids, fiber, plant sterols, vitamin E and amino acids that all play a role in reducing plaque buildup in blood vessels. While snacking on the usual varieties such as almonds, walnuts and pumpkin seeds is a good way to take advantage, don’t forget about the benefits of omega-3-rich seeds such as chia seeds, flaxseeds and hemp seeds. JUNE 2017 3. EAT PLENTY OF ORGANIC FRUITS AND VEGETABLES There’s no arguing the benefits that eating plenty of produce can bring. No single food group has been studied as in-depth, and consensus reveals that diets containing abundant fruits and vegetables are associated with a lower risk of every major disease, including obesity, hypertension, type 2 diabetes, coronary heart disease, stroke and most cancers. The benefits of choosing organic fruits and vegetables, however, are sometimes harder to drive home. While studies have shown that organic produce often contains higher levels of antioxidants and fewer pesticide residues, the biggest boon to your health and that of future generations is the positive impact organic farming has on soil health. A 2015 study published by the Canadian Center of Science and Education found that organic farming practices have the potential to contribute significantly to ecosystem preservation through more biodiverse growing environments, less erosion of microbial organic matter in topsoil where root systems thrive plus less (and cleaner) water runoff into nearby streams. Another major benefit of organic farming is the protection of pollinators, insects or other animals that help fertilize plants. In fact, over a third of global food crop production is dependent on such pollinators, mostly bees. Organic farming practices promote healthy and thriving pollinator communities and diverse pollinator food sources while eschewing the use of synthetic pesticides and toxic seed treatments. (Flip to page 30 to read about the decline of pollinator habitats and four nature-friendly ways you can help improve pollinator health.) 4. USE EVOO AS YOUR MAIN OIL One unwavering tenet of Mediterranean eating is the regular use of olive oil. One of the largest studies of the Mediterranean diet, the PREDIMED study, included nearly 8,000 people with at least three risk factors for cardiovascular disease. Participants followed one of three eating plans without restricting calories: a low-fat diet, a Mediterranean diet with additional nuts and a Mediterranean diet with additional extra-virgin olive oil. After four years, researchers observed a 30% reduction in risk of strokes, heart attacks and death in those who consumed either of the Mediterranean diets compared with the low-fat diet. Additionally, the Mediterranean diet groups with either added olive oil or added nuts reduced the occurrence of developing type 2 diabetes nearly twice as much as the low-fat diet group. Seek out a high-quality, cold-pressed extra-virgin olive oil, which means the oil has been extracted mechanically rather than chemically and at a temperature that doesn’t damage the delicate aromas. Higher-quality extravirgin oils can withstand heat due to the antioxidants they contain – however, if you're not going with a high-quality one, opt for regular olive oil for cooking. Also, consider recent research about the health benefits of medium-chain triglycerides (MCTs), such as those found in coconut oil and ghee, which are good choices for high-heat cooking. A 2015 study printed in the Journal of the Academy of Nutrition and Dietetics notes the potential of MCTs in the diet to induce weight loss without raising triglycerides. cleaneating.com 59 5. EAT YOGURT AND OTHER FERMENTED FOODS Without fermentation, parties would lack cheese and pickles, not to mention wine and beer. Thank goodness for this ancient preservation method, which converts carbohydrates to organic acids or alcohol and saves us from sober soirees. Though fermentation has been around for ages, it wasn’t until relatively recently that researchers started to uncover the benefits of eating fermented foods including yogurt, sauerkraut, kefir, miso, kombucha and kimchi (sadly, while wine and beer are fermented, they are not good sources of probiotics). Naturally occurring bacteria in probiotic foods can “predigest” certain food components, making them easier on your gut and increasing nutrient absorption. Understanding the link between probiotic-rich foods and digestive health has expanded with new discoveries about the human microbiome, the community of microorganisms living in and on your body. Diet is one of the main influences on your microbiome, and fermented foods have been shown to help the good bacteria in your gut thrive to help ward off disease. Be aware that many fermented foods don’t contain probiotics due to pasteurization. Seek out fermented dairy with live active bacterial cultures and fermented foods sold in the refrigerated section (look for ones that indicate they haven’t been pasteurized), or make your own. We’ve got product recommendations and recipes at cleaneating.com. 60 cleaneating.com 6. EAT WHOLE GRAINS, FOCUS ON ANCIENT GRAINS Whole grains are composed of an outer shell (the bran), a middle layer (the endosperm) and an inner layer (the germ). When you eat whole grains, you reap the benefits of the full nutrition profile of a grain, which include vitamins, minerals, fiber, antioxidants, protein and healthful plant compounds. Refined grains, such as white flour used to make bagels, breads and desserts, don’t contain the bran or the germ, stripping away the majority of grains’ nutrients. Recently, research has brought attention to a special type of whole grain called ancient grains, a group of grains that have been little changed by selective breeding over millennia. Ancient grains include quinoa, amaranth, farro, teff, freekeh and Kamut. Eating ancient grains could help lower cholesterol and blood glucose, according to a 2016 randomized, double-blind trial. The study showed that, when compared with modern grain varieties that are often heavily refined, ancient grains offer antioxidant and anti-inflammatory profiles, as well as vitamins that protect against cardiovascular disease. 7. BE A GOOD STEWARD OF THE EARTH When you think about making eco-friendly choices, the focus is often on the car you drive or the energy you use in your home and office. But you may be surprised to learn that the biggest impact you make on the environment comes from the foods you eat. It’s easy to understand that shopping for locally produced food helps support growers and manufacturers in your community. Additionally, it’s not hard to see the life cycle of food – from growing and processing to transporting and selling – produces a smaller carbon footprint when those items travel just a few miles versus thousands. But it’s not just shipping that matters. A new study published in Nature Plants broke down the environmental cost of producing a loaf of bread, from wheat field to bakery. While many stages in the process, such as transporting grains, were energy intensive and involved emissions, the majority (66%) was attributable to growing the wheat. Of that, over 40% were from the use of ammonium nitrate fertilizers. By choosing more organically grown, plant-based foods, you can reduce demand for chemical fertilizers and meat and dairy production, industries that account for the majority of emissions. Also, being a more mindful eater, both when shopping for and preparing food, can help minimize waste, a drag on sustainability in our food system. JUNE 2017 mediterranean | RECIPES 8. EAT SUSTAINABLE FISH, RICH IN OMEGA-3 FATTY ACIDS A steady recommendation of the Mediterranean diet for decades has been to include moderate amounts of protein from fish. But new rules have you seeking out seafood that is healthy for both you and the ocean. The best choices for well-being are those high in heart-healthy, anti-inflammatory omega-3 fatty acids (sardines and salmon are top sources), while the sustainability of the oceans relies on selecting seafood that preserves ocean diversity and regeneration. To achieve both, it’s imperative to know where your seafood comes from, how it was raised or caught, and whether the species is at risk. One of the best resources to help is the Monterey Bay Aquarium’s Seafood Watch guide, available through the seafoodwatch.org website, its downloadable app and printable guides tailored to each state. Look for choices that are green or yellow, and avoid red. Remember, it’s all about making the best choices based on where you live. For example, if you live in California, opt for wild salmon from Alaska, but avoid Atlantic farmed salmon. Though wild salmon will cost you more, it’s worth making the more sustainable choice. After verifying sustainability, it’s also important to limit your intake of fish that are high in mercury. Species that are higher in mercury are usually larger fish such as tuna and swordfish. White Bean Bagna Cauda Dip with Crudités SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 15 MINUTES. Bagna cauda, or “hot bath” in Italian, is an olive oil and anchovy dip popular in northern Italy. We add white beans to the dip to boost protein and fiber. It's typically served with a rainbow of vegetables, so choose your favorites. You can also make your own whole-grain pita chips (see below) for dipping. 1/3 cup extra-virgin olive oil 5 canned anchovies (TRY: Wild Planet White Anchovies) 6 cloves garlic, halved lengthwise 1 tsp minced fresh rosemary 1 15-oz BPA-free can unsalted cannellini or great northern beans, drained and rinsed ½ tsp ground black pepper 1. In a medium saucepan on low, heat oil, anchovies, garlic and rosemary. Cook, stirring frequently, until garlic is softened but not browned, 5 minutes. Add beans and cook until mixture is heated through, about 2 minutes. 2. Transfer mixture to a food processor along with black pepper; process until smooth. Pour dip into a serving bowl and serve warm with fresh vegetables and/or pita chips. PER SERVING (1/3 cup): Calories: 269, Total Fat: 20 g, Sat. Fat: 3 g, Monounsaturated Fat: 14 g, Polyunsaturated Fat: 2 g, Carbs: 16 g, Fiber: 5 g, Sugars: 0 g, Protein: 7 g, Sodium: 198 mg, Cholesterol: 4 mg HOMEMADE WHOLE-GRAIN PITA CRISPS (OPTIONAL): Cut 4 wholegrain pita rounds into chip-size triangles and split the triangles into two pieces. Arrange on a baking sheet, mist with olive oil and bake in a 350°F oven until crisp, about 20 minutes. Dukkah Chicken Breasts with Beet Moutabel SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES. Dukkah (pronounced DOO-kah) is a savory Egyptian blend of dried seeds, herbs, spices and nuts. It's used as a coating for meat or fish or mixed with olive oil and served as a dip – here we use it as a flavorful crust for chicken. Moutabel is a Middle Eastern dip traditionally made with eggplant, though other vegetables can be used. In this version, grated beets and Greek yogurt are combined for a vibrant topping for the chicken. ¼ cup whole-milk plain Greek yogurt (TRY: Stonyfield Organic WholeMilk Greek Plain Yogurt) 1 tsp finely grated orange zest 1 small clove garlic, peeled ½ tsp sea salt, divided 2 tbsp hemp hearts 1 tbsp each coriander and cumin seeds 1 tsp each dried oregano and mint flakes ½ tsp ground black pepper ¼ cup toasted hazelnuts, roughly chopped 2 egg whites, beaten 4 6-oz boneless, skinless chicken breasts, pounded to ½-inch thickness 1 tbsp extra-virgin olive oil 1. Preheat oven to 400°F. Prepare moutabel: In a food processor, process beet, yogurt, orange zest, garlic and ¼ tsp salt until mostly smooth; set aside. 2. Prepare dukkah: Using a mortar and pestle or spice grinder, combine hemp hearts, coriander seeds, cumin seeds, oregano, mint, pepper and remaining ¼ tsp salt; pound or pulse until seeds are finely ground. Add chopped hazelnuts and pound or pulse a few more times until nuts are finely ground. 3. To a shallow dish, add egg whites. To a second shallow dish, add dukkah mixture. Dip 1 chicken piece first in egg white, allowing excess to drip off, and then into dukkah, pressing to coat all sides. Repeat with remaining chicken. 4. In an ovenproof skillet on medium-high, heat oil. Add chicken and cook about 3 minutes, until browned on one side; flip chicken over. Place skillet in oven and bake until chicken registers 165°F on an instant-read thermometer inserted into thickest part of largest breast, 8 to 10 minutes. Serve with moutabel. PER SERVING (1 breast and ¼ of moutabel): Calories: 341, Total Fat: 15 g, Sat. Fat: 3 g, Monounsaturated Fat: 8 g, Polyunsaturated Fat: 4 g, Carbs: 8 g, Fiber: 3 g, Sugars: 4 g, Protein: 41 g, Sodium: 388 mg, Cholesterol: 96 mg Jessie Shafer EDITOR, FREELANCE WRITER & REGISTERED DIETITIAN, BOULDER, CO “The New Rules of Mediterranean Eating” writer Jessie Shafer developed her love of food after working at a cookbook publisher fresh out of journalism school. She has since covered healthy cuisine for a variety of publications, including Oxygen and Better Homes and Gardens. “When I found the combination of nutrition and journalism, I knew I had hit the sweet spot,” says Shafer. 62 cleaneating.com PHOTO BY RONALD TSANG, FOOD STYLING BY NANCY MIDWICKI, PROP STYLING BY THE PROPS, JESSIE PHOTO BY ERIN MANNING 1 beet (8 oz), roasted then peeled and halved mediterranean | RECIPES A RECIPE FOR BETTER GUT HEALTH: The beet moutabel in this recipe contains a combination of probioticrich yogurt and prebiotic-rich garlic – a perfect combination for intestinal health. While yogurt is a fermented food that supports your microbiome, prebiotic foods such as garlic actually support the probiotics, or good bacteria, by acting as their food source. cleaneating.com 63 Lemon Tahini– Smothered Broccolini with Crunchy Seeds SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 25 MINUTES. The long, slender stems of broccolini are completely edible, so don’t ditch them. Add a serving of whole grains such as freekeh, bulgur or millet to complete this vegetarian meal, or serve the vibrant greens alongside grilled fish or chicken. 1 tbsp unsalted sunflower seeds 2 tsp sesame seeds 1½ tbsp chia seeds (TRY: Navitas Organics Chia Seeds) 1/3 cup tahini paste 1½ tsp finely grated lemon zest + 2 tbsp fresh lemon juice ½ tsp sea salt Pinch ground cayenne pepper 1½ tbsp extra-virgin olive oil 2 bunches (7 oz each) broccolini, trimmed, or 14 oz broccoli crowns cut into long slices with stems attached 1. In a small skillet on medium, toast sunflower and sesame seeds, stirring frequently, until golden, 3 minutes. Add chia; set aside. 2. In a small bowl, whisk together tahini, ¼ cup boiling water, lemon zest, lemon juice, salt and cayenne until smooth. Whisk in olive oil and set aside. (NOTE: If mixture is very thick, add more water to adjust consistency.) 64 cleaneating.com JUNE 2017 mediterranean | RECIPES 3. In a steamer basket over boiling water, steam broccolini until crisptender, 4 to 5 minutes. Arrange broccolini on a platter. Drizzle with tahini dressing and sprinkle with toasted seed mixture. PER SERVING (¼ of recipe): Calories: 246, Total Fat: 19 g, Sat. Fat: 3 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 7 g, Carbs: 14 g, Fiber 4 g, Sugars: 3 g, Protein: 8 g, Sodium: 276 mg, Cholesterol: 0 mg Whole-Grain Spaghetti Trapanese with Shrimp ¼ tsp each sea salt and ground black pepper 1/8 tsp red pepper flakes ¼ cup finely chopped fresh flat-leaf parsley 2 tbsp grated Pecorino Romano or Parmesan cheese 1. Cook pasta according to package instructions, reserving ½ cup pasta cooking liquid. 2. Meanwhile, prepare pesto: In a food processor, combine basil, ½ cup almonds, 3 tbsp oil, sun-dried tomatoes, garlic and 4 to 5 tbsp water; pulse until mostly smooth. Set aside. 3. In a large sauté pan on mediumhigh, heat remaining 1 tbsp oil. Add cherry tomatoes, shrimp, salt, black pepper and pepper flakes and cook until shrimp turn pink, about 4 minutes. To sauté pan, add pesto, drained pasta and reserved ½ cup cooking liquid; toss to combine. Divide pasta among bowls and sprinkle with parsley, cheese and remaining 1½ tbsp chopped almonds. PER SERVING (¼ of recipe): Calories: 578, Total Fat: 28 g, Sat. Fat: 4 g, Monounsaturated Fat: 19 g, Polyunsaturated Fat: 5 g, Carbs: 52 g, Fiber: 7 g, Sugars: 6 g, Protein: 31 g, Sodium: 301 mg, Cholesterol: 141 mg SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 25 MINUTES. This tomato, herb and almond pesto is named for the sunny fishing port of Trapani in western Sicily, where almonds and olive oil figure prominently in the cuisine. The sauce is traditionally served with busiate, a type of thick handmade corkscrew pasta, but we’ve substituted whole-grain quinoa spaghetti for a healthy dose of whole grains. 8 oz quinoa spaghetti (or other whole-grain spaghetti) 3 cups loosely packed fresh basil ½ cup + 1½ tbsp unsalted almonds, toasted and chopped, divided ¼ cup extra-virgin olive oil, divided 3 tbsp chopped sun-dried tomatoes, drained 3 cloves garlic, peeled 1½ cups halved cherry tomatoes 12 oz medium shrimp, peeled and deveined cleaneating.com 65 RECIPES | mediterranean Grilled Veggie Flatbread SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES. This fork-and-knife flatbread is spread with herby, creamy ricotta and then loaded with sweet and savory veggies for a fresh take on Middle Eastern street food. Be sure to buy a good-quality full-fat ricotta for the best results. The vegetables are adaptable, so use whatever looks good at your farmers’ market this week! ¾ cup whole-milk ricotta cheese ½ cup chopped fresh basil ¼ cup pitted and chopped Kalamata olives, divided ¼ tsp ground black pepper 1/8 tsp red pepper flakes 1 12-inch refrigerated unbaked whole-grain flatbread crust 2 tbsp extra-virgin olive oil, divided 1 small red bell pepper, thinly sliced 1 8-oz pkg frozen artichoke hearts, defrosted, patted dry and quartered (or substitute for artichoke hearts jarred in water, drained and patted dry) 1 tomato, thinly sliced 3 cups baby spinach and/or arugula 2 tbsp grated Parmesan cheese 1. Preheat oven to 425°F or prepare a grill for indirect grilling, heating one side to medium-high. In a medium bowl, combine ricotta, basil, 2 tbsp olives, black pepper and pepper flakes. Place flatbread on a baking sheet, brush with 1 tbsp oil and then spread ricotta mixture evenly over top. 2. Arrange bell pepper, artichoke hearts, tomato and remaining 2 tbsp olives over ricotta on flatbread. Bake on the baking sheet or place flatbread directly to unheated side of grill. Bake or grill until flatbread is crisp on bottom and vegetables are heated, 12 to 15 minutes. 3. Sprinkle spinach over flatbread, drizzle with remaining 1 tbsp oil and top with cheese. Cut into 8 wedges. PER SERVING (2 wedges): Calories: 429, Total Fat: 17 g, Sat. Fat: 6 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 2 g, Carbs: 63 g, Fiber: 10 g, Sugars: 2 g, Protein: 17 g, Sodium: 591 mg, Cholesterol: 26 mg HEART-HEALTH WINNERS: This flatbread contains a rainbow of heart-healthy fresh produce including spinach. Spinach is an excellent source of folate, or vitamin B9, a nutrient that is essential to keeping your levels of homocysteine in balance. (High blood levels of the amino acid homocysteine increase your risk of heart disease.) 66 cleaneating.com JUNE 2017 cleaneating.com 67 68 cleaneating.com JUNE 2017 FOOD STYLING BY HEATHER SHAW, PROP STYLING BY THE PROPS fruit bowls | RECIPES GRANOLATOPPED APRICOT & PLUM BOWL (SEE RECIPE, P. 72) HONEYDEW & BLACKBERRY BOWL (SEE RECIPE, P. 72) MANGO & RED BANANA BOWL (SEE RECIPE, P. 70) SWEET-MEETS-SAVORY Fruit Bowls Tired of the same old fruit routine? Try combining naturally sweet fruit with unexpected savory ingredients like fragrant basil, subtly spiced homemade granola and fresh ginger and lemongrass to take your in-season fruit bowls to the next level. BY IVY MANNING, PHOTOGRAPHY BY RONALD TSANG cleaneating.com 69 RECIPES | fruit bowls MANGO & RED BANANA BOWL with Lemongrass-Infused Coconut Cream SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.* *PLUS COOLING TIME. A creamy ginger and lemongrass–infused dressing makes this bowl a tropical treat. Hemp hearts and toasted unsweetened coconut add a bit of crunch. Red bananas are smaller, sweeter cousins to the big yellow ones we’re all used to, but regular bananas work just as well if you can't find them. 1/3 cup full-fat coconut milk (TRY: Native Forest Organic Coconut Milk) 1 tbsp minced fresh lemongrass (TIP: Trim ends and remove tough outer layer then mince inner portion.) 2 tsp peeled and minced fresh ginger 1/3 cup unsweetened coconut flakes 1½ cups sliced red bananas (or regular bananas) 70 cleaneating.com 1 cup peeled and chopped mango 1 tbsp hemp hearts 1. In a small saucepan on medium, combine coconut milk, lemongrass and ginger. Bring to a gentle simmer then reduce heat to low, cover and cook, stirring occasionally, for 10 minutes, to infuse coconut milk with flavor. Strain through a fine mesh sieve and discard solids. Set aside to cool to room temperature. 2. Meanwhile, in a small nonstick skillet on medium-low, toast coconut flakes, stirring frequently, until golden brown. Pour into a small bowl. 3. In a serving bowl, combine bananas, mango and hemp hearts. Toss gently with coconut milk mixture. Sprinkle with coconut flakes. PER SERVING (¼ of recipe): Calories: 168, Total Fat: 9 g, Sat. Fat: 7 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 21 g, Fiber: 4 g, Sugars: 15 g, Protein: 2 g, Sodium: 5 mg, Cholesterol: 0 mg JUNE 2017 GRANOLA-TOPPED APRICOT & PLUM BOWL with Tahini Yogurt Dressing (SEE RECIPE, P. 72) cleaneating.com 71 RECIPES | fruit bowls HONEYDEW & BLACKBERRY BOWL with Basil & Lime Drizzle SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 20 MINUTES.* *PLUS COOLING TIME. The herbal taste of basil with lime juice and a touch of salt and pepper make the fruits in this bowl taste even sweeter. Mix and match with your favorite melons and berries. GRANOLA-TOPPED APRICOT & PLUM BOWL with Tahini Yogurt Dressing SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES. Inspired by the Middle Eastern tradition of mixing sweet fruits with savory foods like tahini, this summer bowl is ideal for serving at your next barbecue. Garnish with a little citrus zest for extra brightness. GRANOLA 1/2 egg white (about 1 tbsp) 1 tsp raw honey (TRY: Wholesome! Organic Raw Honey) 1 tsp extra-virgin olive oil 1/4 cup unsalted shelled pistachios, chopped 3 tbsp rolled oats 1 tbsp sesame seeds 1/2 tsp ground coriander 1/4 tsp sea salt Pinch ground cayenne pepper BOWL 1½ tsp tahini paste 2 tbsp full-fat plain yogurt 2 tsp fresh lemon juice 2 apricots or peaches, pitted and cut into thin wedges 2 plums, pitted and cut into thin wedges 72 cleaneating.com 1. Prepare granola: Preheat oven to 350°F. Line an 8- or 9-inch pie plate with parchment paper. In a medium bowl, whisk egg white, honey and oil until combined. Add pistachios, oats, sesame seeds, coriander, salt and cayenne. Spread evenly on pie plate and bake, stirring halfway, until golden brown, about 15 minutes. (MAKE AHEAD: Granola can be made up to 1 week ahead and stored in an airtight container.) 2. Meanwhile, prepare dressing: In a medium bowl, whisk together tahini and 4 tsp water until smooth. Add yogurt and lemon juice; whisk until smooth. 3. Divide apricots and plums among bowls. Drizzle with dressing and sprinkle with granola. PER SERVING (¼ of recipe): Calories: 129, Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 13 g, Fiber: 2 g, Sugars: 1 g, Protein: 4 g, Sodium: 132 mg, Cholesterol: 1 mg 1 lb honeydew melon, seeded, peeled and cut into chunks (about ½ small melon) 1 cup blackberries, divided 1 tsp finely grated lime zest + 2 tbsp fresh lime juice 1 tbsp organic evaporated cane juice (aka organic sugar) 1/4 cup chopped fresh basil leaves, divided Pinch each sea salt and ground black pepper 1. To a serving bowl, add melon and ½ cup blackberries (or divide among individual bowls); refrigerate. 2. To a small saucepan on low, add lime zest and juice, cane juice and 2 tbsp water, stirring occasionally, until cane juice dissolves, about 5 minutes. Cool to room temperature. 3. In a small bowl, combine remaining ½ cup blackberries, lime juice mixture, 2 tbsp basil, salt and pepper. Mash until berries are broken down and mixture looks saucy; drizzle over fruit. Garnish with remaining 2 tbsp basil. PER SERVING (¼ of recipe): Calories: 48, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 12 g, Fiber: 2 g, Sugars: 9 g, Protein: 1 g, Sodium: 39 mg, Cholesterol: 0 mg JUNE 2017 THE OTHER MEMORY-BOOSTING BERRY: Blueberries usually get all the glory when it comes to brain health, but blackberries deserve some attention too. They contain the same dark-pigmented flavonoids that blueberries do, called anthocyanins, which protect the brain from free radical damage and therefore may help prevent cognitive decline. cleaneating.com 73 Be er RECIPES | fresh for less FAST FOOD What’s the ultimate convenience? We say it’s weeknight dinners that are clean, budget-friendly and ready in 30 minutes or less. BY IVY MANNING, PHOTOGRAPHY BY BEATA LUBAS Indian Coconut Chicken Curry with Spinach & Quinoa SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES. For this recipe, we love the flavor of vadouvan, a mild French-style curry powder that usually contains shallots and garlic. Look for it at specialty spice shops and online – but if you can’t find it, any mild curry powder will work. We chose to serve the curry on a bed of quinoa instead of brown rice for quicker cooking. 1 lb boneless, skinless chicken thighs, cut into bite-size pieces 4 tsp mild curry powder (such as vadouvan) 1 tbsp coconut oil ½ yellow onion, ﬁnely chopped 1 tbsp peeled and minced ginger 3 cloves garlic, minced 74 cleaneating.com FOR LESS THAN $3.50 A PLATE 1 cup frozen peas 1 cup cherry tomatoes ⅔ cup low-sodium chicken broth ½ cup full-fat coconut milk ½ tsp sea salt, divided 1 cup quinoa (red or white), rinsed 3 cups loosely packed baby spinach JUNE 2017 MONDAY COST PER PLATE: $ 2.44 TOTAL COST: $ 9.74 1. In a bowl, toss chicken with curry powder; set aside. In a large sauté pan on medium-high, heat oil. Add onion and sauté until softened, 2 to 3 minutes. Add chicken, ginger and garlic and sauté until chicken begins to brown, 2 minutes. Add peas, tomatoes, broth, coconut milk and ¼ tsp salt. Reduce heat to low and maintain a simmer, partially covered, until chicken is cooked through, 15 minutes. 3. Stir spinach into curry and heat just until leaves start to wilt, 1 minute. Divide quinoa among plates and top with curry. 2. Meanwhile, prepare quinoa according to package directions with remaining ¼ tsp salt. Fluff with a fork, cover and set aside. PER SERVING (¾ cup quinoa and 1 cup curry): Calories: 446, Total Fat: 17 g, Sat. Fat: 10 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 3 g, Carbs: 39 g, Fiber: 6 g, Sugars: 3 g, Protein: 33 g, Sodium: 402 mg, Cholesterol: 107 mg cleaneating.com 75 RECIPES | fresh for less Lemony Turkey Kofta on Bulgur with Herb Drizzle SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 25 MINUTES. These oval-shaped patties are moist and flavorful, thanks to grated zucchini, oregano and lemon zest. If you’d like to serve them as kebabs, shape the patties around skewers and chill at least 30 minutes before grilling. 1 cup fine whole-wheat bulgur ¼ red bell pepper, finely chopped 3 cloves garlic, minced, divided 1 lb lean ground turkey 1 zucchini, grated ½ cup whole-wheat bread crumbs 1 lemon, zested and juiced, divided 1 tsp dried oregano flakes ½ tsp + pinch sea salt, divided ½ tsp ground black pepper (TRY: Frontier Organic Black Pepper Fine Ground) 1½ tbsp olive oil, divided 1 bunch fresh flat-leaf parsley, chopped ½ cup loosely packed fresh mint TUESDAY COST PER PLATE: $ 2.21 TOTAL COST: $ 8.83 1. Place oven rack 6 inches below broiler and preheat broiler to high.* Line a baking sheet with foil. Prepare bulgur according to package instructions, adding bell pepper and 1 tsp garlic to cooking liquid. 2. In a large bowl, combine turkey, remaining minced garlic, zucchini, bread crumbs, lemon zest, oregano, ½ tsp salt and black pepper. Mix well and form mixture into 16 oval-shaped patties, each about 3 inches long. 3. Brush patties with 1½ tsp oil and arrange on prepared baking sheet. Broil until cooked through, about 5 minutes per side. 4. Meanwhile, to a blender, add lemon juice, remaining 1 tbsp oil, parsley, mint and remaining pinch salt. Blend, adding a few tbsp water if necessary, until smooth. 5. Fluff bulgur with a fork and divide among plates. Top each serving with 4 koftas and drizzle herb sauce over top. * To use a grill instead of a broiler, preheat grill to medium-high and oil grill racks well. Grill patties, covered, until meat is no longer pink in center, about 5 minutes per side. PER SERVING (4 koftas and ¼ of bulgur and sauce): Calories: 412, Total Fat: 16 g, Sat. Fat: 3 g, Monounsaturated Fat: 8 g, Polyunsaturated Fat: 4 g, Carbs: 39 g, Fiber: 7 g, Sugars: 2 g, Protein: 31 g, Sodium: 380 mg, Cholesterol: 88 mg 76 cleaneating.com JUNE 2017 Shrimp Penne with Creamy Vodka Tomato Sauce SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES. Vodka brightens the flavor in this classic creamy tomato sauce, but you won’t taste the alcohol – it simmers off during cooking. 8 oz whole-wheat penne pasta 1 tbsp olive oil 1 small yellow onion, finely chopped 2 cloves garlic, sliced 1 18-oz BPA-free jar unsalted crushed tomatoes ¼ cup vodka PER SERVING (1¼ cups): Calories: 434, Total Fat: 12 g, Sat. Fat: 5 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 54 g, Fiber: 7 g, Sugars: 8 g, Protein: 32 g, Sodium: 502 mg, Cholesterol: 180 mg WEDNESDAY COST PER PLATE: $ Pinch red pepper flakes 1 lb medium shrimp, peeled and deveined 3.22 TOTAL COST: 12.86 $ ¼ cup heavy cream ½ tsp sea salt ¼ tsp ground black pepper ½ cup chopped fresh basil ¼ cup grated Parmesan cheese 1. Cook pasta according to package instructions; drain and set aside. 2. Meanwhile, in a large sauté pan on medium-high, heat oil. Add onions and sauté until translucent, 4 minutes. Add garlic and sauté until fragrant, 30 seconds. Add tomatoes, vodka and pepper flakes and bring to a simmer. Reduce heat to low, cover and cook, stirring occasionally, until flavors meld, 10 minutes. 3. To sauce, add shrimp, cream, salt and black pepper. Continue to cook, uncovered, stirring occasionally, until shrimp are cooked through, 5 minutes. Stir in cooked pasta, basil and cheese. cleaneating.com 77 THURSDAY COST PER PLATE: $ 2.58 TOTAL COST: 10.32 $ 1. Cook pasta according to package directions. Garlic Ginger Noodle Stir-Fry with Crispy Tofu & Sesame Seeds SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES. Pan-seard tofu pairs beautifully with fresh veggies and teriyaki-style noodles in this quick takeout fake-out. You can substitute whole-grain linguine or brown rice noodles. 12 oz whole-grain spaghetti 2 tbsp olive oil, divided 14 oz extra-ﬁrm organic tofu, drained, patted dry and cut into ¾-inch cubes 1 yellow onion, ﬁnely chopped 1 cup low-sodium vegetable broth, warmed 3 tbsp raw honey or coconut sugar 3 tbsp reduced-sodium soy sauce 2 cups thinly sliced carrots 2 tbsp rice vinegar 2 cups sliced or quartered white mushrooms 4 cloves garlic, minced 2 cups trimmed and halved green beans 1∕4 cup chopped fresh cilantro 2 tbsp toasted sesame seeds 1 lime, sliced into wedges for garnish 78 SAUCE cleaneating.com 1 tsp peeled and minced ginger 1 tsp chile-garlic sauce (such as sambal oelek) ½ tsp sesame oil 1∕8 tsp ground black pepper 1 tbsp arrowroot mixed with 2 tbsp water 2. Meanwhile, prepare sauce: To a bowl, add broth and honey; whisk until honey dissolves. Whisk in soy sauce, vinegar, garlic, ginger, chilegarlic sauce, sesame oil and black pepper; set aside. 3. In a large skillet on medium-high, heat 1 tbsp olive oil. Working in two batches, sear tofu, turning to brown all sides, until crispy, about 5 minutes per batch. Transfer to a paper towel–lined plate. 4. In same skillet, heat remaining 1 tbsp olive oil on medium-high; add onions and carrots and sauté for 2 minutes. Add mushrooms and beans and sauté for 2 minutes more. 5. To sauce mixture, stir in arrowroot-water mixture. Add sauce to stir-fry. Cook until heated through and sauce bubbles and thickens, 1 to 2 minutes. Add noodles and tofu, toss to coat. Divide among plates and garnish with cilantro, seeds and lime wedges. PER SERVING (¼ of recipe): Calories: 683, Total Fat: 19 g, Sat. Fat: 2 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 6 g, Carbs: 107 g, Fiber: 16 g, Sugars: 24 g, Protein: 30 g, Sodium: 560 mg, Cholesterol: 0 mg JUNE 2017 fresh for less | RECIPES Cuban Black Bean & Quinoa Bowls with Plantain Chips SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES. Crispy baked plantain chips and creamy cilantro sauce top this easy layered bowl for a variety of textures and a tropical salty-spicy, savory-sweet flavor combination. Use a paring knife to peel the plantains by cutting along the natural ridges and peeling the strips off with your knife. BEAN & QUINOA BOWLS 1 unripened plantain (about 6 oz), peeled and sliced crosswise into ⅛-inch slices 2 tbsp coconut oil, divided ¾ tsp sea salt, divided 1 cup quinoa, rinsed 1 green bell pepper, diced ½ yellow onion, diced 2 cloves garlic, minced 2 tsp dried oregano flakes 1 tsp each ground cumin and paprika ¼ tsp ground cayenne pepper 1 15-oz BPA-free can unsalted black beans, drained and rinsed 1 mango, peeled and diced 1 avocado, peeled and diced 1. Preheat oven to 350°F and line a baking sheet with parchment paper. Add plantains to sheet. Melt 1 tbsp coconut oil and toss with plantains. Sprinkle with ¼ tsp salt. Spread in an even layer on sheet. Bake, flipping halfway, until golden brown and crisp around edges, about 25 minutes. 2. Meanwhile, prepare quinoa according to package directions, using ¼ tsp salt. Fluff with a fork, cover, and set aside. 3. Meanwhile, in a medium saucepan on medium, heat remaining 1 tbsp coconut oil. Add bell pepper and onion and sauté until tender, about 4 minutes. Add garlic, oregano, ⅓ cup plain whole-milk yogurt 4. Prepare sauce: In a blender, blend all sauce ingredients until smooth. Divide quinoa among bowls. Top with bean mixture, mango, avocado, tomatoes and plantain chips. Drizzle with sauce before serving. PER SERVING (1/4 of recipe): Calories: 631, Total Fat: 29 g, Sat. Fat: 9 g, Monounsaturated Fat: 15 g, Polyunsaturated Fat: 4 g, Carbs: 89 g, Fiber: 18 g, Sugars: 17 g, Protein: 16 g, Sodium: 513 mg, Cholesterol: 3 mg FRIDAY COST PER PLATE: $ 1 cup cherry tomatoes, halved SAUCE cumin, paprika and cayenne and cook, stirring constantly, until fragrant, about 30 seconds. Add beans, 1 cup water and remaining ¼ tsp salt. Bring to a simmer, reduce heat to low, cover and simmer for 10 minutes, stirring occasionally. 2.56 TOTAL COST: 10.25 $ ¼ cup fresh lime juice ¼ cup fresh cilantro, chopped 3 tbsp extra-virgin olive oil 1 clove garlic, peeled Pinch sea salt cleaneating.com RECIPES | fresh for less Your ready-made grocery list for five 30-minute weeknight meals. FRIDAY MONDAY WEDNESDAY Shrimp Penne with Creamy Vodka Tomato Sauce Cuban Black Bean & Quinoa Bowls with Plantain Chips ■ 1 lb boneless, skinless chicken thighs ................................ $3.95 ■ 8 oz whole-wheat penne pasta .................................... $0.74 ■ 1 unripened plantain (6 oz) ..........$0.76 ■ ½ yellow onion .................................$0.13 ■ 1 small yellow onion ...................... $0.26 ■ 1 1-inch piece fresh ginger.......... $0.05 ■ 2 cloves garlic ................................ $0.08 ■ ½ yellow onion .................................$0.13 ■ 3 cloves garlic ..................................$0.12 ■ 2 oz vodka ....................................... $0.99 ■ ½ BPA-free can full-fat coconut milk .................................... $0.74 ■ 1 lb medium shrimp ........................$7.99 ■ 1 cup frozen peas .......................... $0.58 ■ ½ bunch fresh basil ....................... $1.00 ■ 1 15-oz BPA-free can unsalted black beans .....................$2.12 ■ 1 oz grated Parmesan cheese ......$1.31 ■ 2 limes .............................................. $0.66 Indian Coconut Chicken Curry with Spinach & Quinoa ■ 1 cup cherry tomatoes ...................$1.49 ■ 1 cup dry quinoa ..............................$1.68 ■ 2 oz heavy cream ...........................$0.49 Total: $12.86 ■ 4½ oz baby spinach....................... $1.00 Total: $9.74 ■ 1∕2 pint cherry tomatoes .................$1.49 ■ 1 mango ............................................ $0.99 ■ ¼ bunch fresh cilantro ................. $0.09 ■ Ground black pepper ■ Low-sodium chicken broth ■ Jarred crushed, unsalted tomatoes ■ Sea salt ■ Red pepper ﬂakes Total: $10.25 PANTRY STAPLES: ■ Coconut oil ■ Mild curry powder (such as vadouvan) ■ Extra-virgin olive oil THURSDAY ■ Sea salt Garlic Ginger Noodle Stir-Fry with Crispy Tofu & Sesame Seeds ■ Dried oregano ﬂakes ■ 12 oz whole-grain spaghetti .............................................$1.10 ■ Paprika ■ 14 oz extra-ﬁrm organic tofu ...... $5.23 ■ 1 bunch fresh ﬂat-leaf parsley.....$0.79 ■ 4 cloves garlic ..................................$0.16 ■ ¼ red bell pepper............................$0.19 ■ 1 tsp fresh ginger ........................... $0.02 ■ 1 lb lean ground turkey ................ $3.50 ■ 5 oz white mushrooms ................. $1.56 ■ 1 zucchini........................................... $0.41 ■ 8 oz green beans............................$1.09 ■ 1 lemon ............................................. $0.89 ■ 1∕4 bunch fresh cilantro ................. $0.09 ■ 3 cloves garlic ..................................$0.12 ■ 1 lime ................................................. $0.33 ■ 1 bunch fresh mint ......................... $1.99 ■ 1 yellow onion ................................. $0.26 Total: $8.83 ■ 3 cloves garlic ..................................$0.12 ■ 1 avocado ........................................ $0.94 ■ Coconut oil ■ 1 cup dry ﬁne whole-wheat bulgur ..................... $0.94 ■ 1 green bell pepper ...................... $0.39 ■ Olive oil ■ Sea salt Lemony Turkey Kofta on Bulgur with Herb Drizzle ■ 3 oz plain whole-milk yogurt ..... $0.88 PANTRY STAPLES PANTRY STAPLES: TUESDAY ■ 1 cup dry quinoa ..............................$1.68 ■ Ground cumin ■ Ground cayenne pepper ■ 9 oz carrots ..................................... $0.48 Total: $10.32 PANTRY STAPLES: ■ Olive oil PANTRY STAPLES: ■ Whole-wheat bread crumbs ■ Reduced-sodium soy sauce ■ Sea salt ■ Olive oil ■ Ground black pepper ■ Sesame oil ■ Dried oregano ﬂakes ■ Low-sodium vegetable broth ■ Ground black pepper ■ Sesame seeds ■ Raw honey ■ Rice vinegar ■ Arrowroot powder ■ Chile-garlic sauce (such as sambal oelek) 80 cleaneating.com JUNE 2017 COOKING WITH COLLAGEN beauty enhancing PERSONAL PIZZA AWARD WINNING BRAND ** *BASED ON 52 WEEKS SPINS DATA ENDING 10/2016 © 2017 NeoCell corp. FOR MORE COLLAGEN INFUSED RECIPES VISIT NEOCELL.COM/RECIPES RECIPES | meal plan The 15-Minute meal plan A week of healthy eating without spending more than 15 minutes on any meal? With a little advance weekend prep and our quickest and easiest meal plan yet, it’s absolutely possible. BY HEATHER BAINBRIDGE, RD, CDN PHOTOGRAPHY BY ELLEN CHARLOTTE MARIE Prep Ahead Sunday One hour of prep on Sunday can spell effortless weekday cooking. Here are a few ways to get ahead: • Boil eggs (2) • Make Green Onion Quinoa (p. 83) • Make bruschetta for the Chicken Bruschetta with Artichoke Salad (p. 85), or buy one from your local grocery store or Italian market. • If making your own cauliﬂower rice, prepare and freeze. 82 cleaneating.com Coconut & Curry Scallops MAKES 4 SERVINGS. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 15 MINUTES. 1 tbsp coconut oil 1½ tbsp peeled and minced ginger 1 clove garlic, minced 1 tbsp curry powder 1 tsp ½ tsp 1 lb ground turmeric ground cinnamon bay scallops, defrosted overnight in fridge if frozen, rinsed and patted dry (TIP: Rinsing the scallops helps remove some of the sodium.) Strawberry Parfait Top 1 cup yogurt with 1 cup strawberries and sprinkle with 1 tbsp chia seeds. 1 cup trimmed green beans Green Onion Quinoa 1 cup cubed orange or red bell pepper Bring 1 cup quinoa and 1½ cups unsalted vegetable broth to a boil. Cover and reduce heat to low until softened, about 12 minutes. Let sit for 5 minutes off the heat and ﬂuff with a fork. Stir in 2 green onions, chopped. (MAKE AHEAD: Make quinoa the weekend prior to starting the meal plan; freeze. Transfer to fridge to thaw Wednesday morning.) ¾ cup full-fat coconut milk ½ cup plain whole-milk yogurt ½ cup quartered button mushrooms ½ 1∕4 cup lemon, juiced fresh basil, thinly sliced 1. In a large skillet on medium-high, heat oil. Add ginger, garlic, curry, turmeric and cinnamon and sauté until fragrant, 30 seconds to 1 minute. Add scallops, green beans and bell pepper and sauté for 2 to 3 minutes, stirring occasionally. 2. Stir in coconut milk, yogurt and mushrooms. Reduce to medium heat and simmer for 4 minutes. Turn off heat and stir in lemon juice. Garnish with basil. TIP: If following our Meal Plan, refrigerate leftovers and reheat when called for. Serve with quinoa or cauliﬂower rice as directed in the plan. PER SERVING (1 cup): Calories: 278, Total Fat: 14 g, Sat. Fat: 11 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 5 g, Protein: 27 g, Sodium: 545 mg, Cholesterol: 51 mg Thai-Spiced Power Smoothie Blend 12 oz keﬁr, ¼ cup arugula, 1 frozen banana, 1½ tbsp nut butter, 1 tbsp chia seeds, 2 tsp each honey and chopped ginger, ½ tsp each ground cardamom, cinnamon and nutmeg and ¼ tsp each ground cloves, turmeric and ice as desired. Your 15-Minute Meal Plan MONDAY TUESDAY BREAKFAST: Raspberry Parfait: Top 1 cup yogurt with 6 oz raspberries, 1 oz walnuts and 1 tbsp chia seeds WEDNESDAY BREAKFAST: Thai-Spiced Power Smoothie (p. 83) SNACK: 1 oz walnuts SNACK: 1 hard-boiled egg; 2 tbsp hummus LUNCH: 1 serving Chicken Bruschetta with Artichoke Salad (leftovers, p. 85) tossed with 2 cups arugula; drizzle with 1 tbsp lemon juice, 1 tsp each honey and EVOO LUNCH: Tuna, Arugula & Avo Sammie: Mix 6 oz canned tuna with 1/2 avocado, mashed, 1 tbsp each lemon juice and diced onion and 1/8 tsp oregano; spread 1/2 of tuna mixture between 2 slices bread with 1 oz mozzarella and ½ cup arugula (save remaining 1/2 of tuna salad) 1 cup strawberries SNACK: 1 cup grapes; 1 oz blue cheese ½ cucumber, sliced, with 2 tbsp hummus SNACK: 1 banana with 2 tbsp nut butter DINNER: 1 serving Chicken Bruschetta with Artichoke Salad (p. 85; save leftovers) DINNER: Tuna & Chickpea Salad: Toss 3 cups lettuce, ¼ cup sliced cucumber and 5 grape tomatoes; drizzle with 1 tbsp red wine vinegar, 2 tsp EVOO and pinch oregano; top with remaining 1/2 of tuna salad (leftovers), ½ cup chickpeas and ¼ avocado, sliced BREAKFAST: Mushroom & Arugula Omelette: In 1 tsp EVOO, sauté ¼ cup chopped mushrooms, ½ cup chopped arugula, pinch each garlic powder and oregano; add 2 eggs whisked with 1 tsp water; when mixture begins to set, add 3 tbsp feta; cook until set; fold over; 1½ cups cantaloupe SNACK: Strawberry Parfait (p. 83) LUNCH: Between 2 slices bread, place chicken (chopped) and bruschetta from 1 serving Chicken Bruschetta with Artichoke Salad (leftovers, p. 85) and 1 oz mozzarella; serve artichoke salad on the side SNACK: 1 oz roasted chickpeas DINNER: 2 reserved cooked chicken tenders (leftovers, p. 85); 3/4 cup Green Onion Quinoa (p. 83), thawed; 1 cup green beans sautéed in 1 tsp EVOO topped with 2 tsp pine nuts NUTRIENTS: Calories: 1,858, Fat: 97 g, Sat. NUTRIENTS: Calories: 1,749, Fat: 90 g, Sat. NUTRIENTS: Calories: 1,885, Fat: 78 g, Sat. Fat: 24 g, Carbs: 145 g, Fiber: 42 g, Sugars: 50 g, Fat: 24 g, Carbs: 169 g, Fiber: 36 g, Sugars: 86 g, Fat: 28 g, Carbs: 162 g, Fiber: 37 g, Sugars: 51 g, Protein: 107 g, Sodium: 1,511 mg, Cholesterol: 385 mg Protein: 99 g, Sodium: 1,820 mg, Cholesterol: 201 mg Protein: 137 g, Sodium: 2,101 mg, Cholesterol: 678 mg THURSDAY BREAKFAST: Banana Chia Bowl: Mix 1 cup yogurt with 1 mashed frozen banana with 2 tbsp chia seeds and 1/2 oz walnuts, chopped SNACK: 1 hard-boiled egg; 1 cup cantaloupe LUNCH: In a bowl, add 2 cups arugula, ½ cup chickpeas and chicken (chopped), bruschetta and artichokes from 1 serving Chicken Bruschetta with Artichoke Salad (leftovers, p. 85); drizzle with 1 tsp each red wine vinegar and EVOO FRIDAY BREAKFAST: Coconut Milk Smoothie: Blend ¾ cup coconut milk, ½ cup yogurt, 2 apricots, peeled and sliced, ½ tsp cinnamon and ice as desired SNACK: 1 oz roasted chickpeas; 1 cup grapes LUNCH: Leftovers Special: 2 cups arugula, 3/4 cup Green Onion Quinoa (p. 83), thawed, ¾ cup chickpeas, ¼ cup sliced mushrooms, 1/3 cup bruschetta (leftovers, p. 85), ¼ cup feta cheese, 2 tsp EVOO 1 cup grapes 1 cup strawberries SNACK: Mash ¼ avocado with 1/2 tsp lemon juice and pinch salt; spread on 1 slice toasted bread SNACK: 1 cup cucumbers with ¼ cup hummus DINNER: Coconut & Curry Scallops (p. 83; save leftovers) with 1½ cups riced cauliflower, heated NUTRIENTS: Calories: 1,697, Fat: 70 g, Sat. Fat: 25 g, Carbs: 171 g, Fiber: 40 g, Sugars: 81 g, Protein: 106 g, Sodium: 2,367 mg, Cholesterol: 380 mg DINNER: Coconut & Curry Scallops: (leftovers, p. 83) with 1½ cups riced cauliflower SATURDAY BREAKFAST: Bruschetta & Mushroom Scramble: In ½ tsp EVOO, sauté ¼ cup chopped mushrooms; add 2 eggs whisked with 1 tsp water; when mixture begins to set, add 1/3 cup bruschetta (leftovers, p. 85) and 3 tbsp feta; cook until set, fold over; 1 cup cantaloupe SNACK: 12 oz kefir with 1 tbsp honey and ½ tsp cinnamon; 1 cup grapes LUNCH: Coconut & Curry Scallops (p. 83; save leftovers) with ¾ cup Green Onion Quinoa (p. 83), thawed 1 oz walnuts SNACK: 1 cup grape tomatoes; 1 oz mozzarella DINNER: Chicken & Blue Cheese Sandwich: Spread 1 tbsp Blue Cheese Dressing* on one side of each of 2 slices bread; top with 2 reserved cooked chicken tenders, thawed, (leftovers, p. 85), 1 lettuce leaf, 1 slice red onion and 5 halved grape tomatoes cleaneating.com BREAKFAST: Nut Butter & Berry Sammy: Spread 2 tbsp nut butter on 2 slices toasted bread, then sprinkle 1 tbsp chia seeds and 1/2 cup strawberries, halved 1 cup kefir with 1 tbsp honey Additional 1/2 cup strawberries SNACK: 2 oz roasted chickpeas LUNCH: Warm Tomato & Mozza Sandwich (p. 85) 1 cup grapes SNACK: 1 cup carrot sticks; 2 tbsp Homemade Blue Cheese Dressing (leftovers) DINNER: Coconut & Curry Scallops: (p. 83; save leftovers) with ¾ cup Green Onion Quinoa (p. 83), thawed 2 cups lettuce, 5 sliced cucumber rounds with 2 tbsp Blue Cheese Dressing* NUTRIENTS: Calories: 1,827, Fat: 95 g, Sat. Fat: 54 g, Carbs: 183 g, Fiber: 34 g, Sugars: 72 g, Protein: 77 g, Sodium: 1,950 mg, Cholesterol: 112 mg NUTRIENTS: Calories: 1,880, Fat: 87 g, Sat. Fat: 38 g, Carbs: 152 g, Fiber: 22 g, Sugars: 72 g, Protein: 124 g, Sodium: 2,104 mg, Cholesterol: 652 mg *Blue Cheese Dressing: Mix ½ cup yogurt, ¼ cup blue cheese, 1 tsp Dijon mustard and 1 crushed garlic clove 84 SUNDAY NUTRIENTS: Calories: 2,015, Fat: 79 g, Sat. Fat: 34 g, Carbs: 238 g, Fiber: 44 g, Sugars: 78 g, Protein: 98 g, Sodium: 2,480 mg, Cholesterol: 150 mg EVOO = extra-virgin olive oil JUNE 2017 meal plan | RECIPES Brian Britt GRAPHIC DESIGNER TORONTO, ON Chicken Bruschetta “I have always been into art, drawing and creating,” says “The 15-Minute Meal Plan” designer Brian Britt, who studied both art foundation and graphic design. Now with over 16 years of design experience, Britt’s work has appeared in digital and print media. In his spare time, he enjoys playing competitive baseball and spending time with his two sons. with Artichoke Salad SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 15 MINUTES. CHICKEN 3 12 skinless, boneless chicken breast tenders (about 13/4 lb) 1⁄2 3⁄4 tbsp ¼ tsp lemon, juiced Pecorino Romano cheese, finely grated ground black pepper SALAD 24 oz quartered artichoke hearts in water, drained and rinsed 1⁄3 cup full-fat feta cheese ¼ cup fresh basil, thinly sliced 1⁄2 BRIAN PHOTO BY MARIA PAPADAKIS 1 tbsp BRUSCHETTA (yields 2 cups) lemon, juiced extra-virgin olive oil 2 tsp red wine vinegar 1 tsp dried oregano ¼ tsp ground black pepper 4 tsp unsalted pine nuts 1⁄2 cup plum tomatoes, diced fresh basil, finely chopped 4 tsp extra-virgin olive oil 1 tsp red wine vinegar 2 cloves 1⁄4 tsp garlic, minced sea salt 1. Prepare bruschetta: In a small bowl, combine all bruschetta ingredients. Cover and place in the refrigerator. (MAKE AHEAD: Make the bruschetta on Sunday and keep in the fridge so it’s ready for use in the recipe on Monday.) 2. Prepare chicken: Adjust oven rack to 6 inches below broiler and preheat broiler to high. Place chicken on a large rimmed baking dish. Drizzle with lemon juice and sprinkle cheese and pepper evenly over the tenders. Broil chicken for 6 minutes. On a lower rack, bake 11/3 cups bruschetta in an uncovered ovenproof dish, until warmed. 3. Meanwhile, prepare artichoke salad: In a medium ovenproof dish, combine all salad ingredients except pine nuts. Add to oven with chicken and bake for 2 to 3 minutes, until warmed. (NOTE: If following our Meal Plan, reserve 4 cooked chicken tenders separately.) 4. On a plate, layer ¾ cup artichoke salad, 2 chicken tenders and 1/3 cup bruschetta. Top with 1 tsp pine nuts. TIP: If following our Meal Plan, refrigerate 2 reserved chicken tenders and freeze 2 reserved chicken tenders. Store remaining servings with extra bruschetta in the fridge for later in the week. PER SERVING (2 tenders, ¾ cup artichoke salad, 1∕3 cup bruschetta, 1 tsp pine nuts): Calories: 379, Total Fat: 14 g, Sat. Fat: 4 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 24 g, Fiber: 8 g, Sugars: 6 g, Protein: 40 g, Sodium: 524 mg, Cholesterol: 110 mg Warm Tomato & Mozza Sandwich On each of 2 slices of bread, place ¼ cup arugula, 2 slices tomato, 1 oz mozzarella cheese and 4 basil leaves. Drizzle each with ½ tsp EVOO. Sprinkle salt and pepper as desired. Broil for 2 minutes to melt. RECIPES | meal plan SHOPPING LIST PROTEINS & DAIRY ½ dozen large eggs 2 oz blue cheese 5 oz feta cheese 5 oz fresh mozzarella cheese ½ oz Pecorino Romano cheese 1 32-oz container plain wholemilk yogurt 1 32-oz container plain wholemilk kefir 12 boneless, skinless chicken breast tenders (about 13/4 lb) 1 lb bay scallops (fresh or frozen; if fresh, freeze until needed) VEGGIES & FRUITS 2 apricots 3 bananas (freeze 2) 1 cantaloupe 1 lb grapes 2 pints strawberries 1 6-oz pkg raspberries 3 lemons 1 head garlic 1 large bunch fresh basil 1 2-inch piece fresh ginger 2 avocados 6 oz arugula 2 green onions 8 oz green beans 1 small orange or red bell pepper 5 oz carrots 1 large cucumber 6 oz button mushrooms 1 small red onion 1 head romaine lettuce 1 pint grape tomatoes 4 plum tomatoes WHOLE GRAINS 86 1 box tricolor quinoa 1 loaf sprouted whole-grain bread cleaneating.com NUTS, SEEDS & OILS 1 jar natural unsalted nut butter of choice 1 bottle extra-virgin olive oil (TRY: O-Live & Co. Extra Virgin Olive Oil) 1 jar unrefined virgin coconut oil 11/2 oz unsalted pine nuts 3½ oz unsalted walnuts 1 bag chia seeds EXTRAS 2 12-oz jars quartered artichoke hearts in water 1 13.5-oz BPA-free can full-fat coconut milk 1 6-oz BPA-free canned or pouch tuna (TRY: Look for a low-mercury option such as Safe Catch brand; or substitute with canned salmon) 1 bag frozen riced cauliflower (TIP: Or make your own by pulsing cauliflower florets in a food processor until pieces reach the size of rice.) 1 15-oz BPA-free can chickpeas (aka garbanzo beans) 1 bottle ground black pepper 1 bottle ground cardamom 1 bottle ground cinnamon 1 bottle ground cloves 1 bottle curry powder 1 bottle garlic powder 1 bottle ground nutmeg 1 bottle dried oregano flakes 1 bottle ground turmeric 1 bottle sea salt (TRY: Eden French Celtic Sea Salt) 1 jar Dijon mustard 1 bottle raw honey 1 bottle red wine vinegar 1 6-oz bag roasted chickpeas (TRY: The Good Bean Sea Salt Roasted Chickpeas) 1 8-oz container hummus 5 Ways to Master Meal Prep 1. STAY SHARP: Well-maintained knives will allow you to quickly and safely cut through produce and meats. Hone your knife before each use and sharpen periodically. 2. LOOK FOR SHORTCUTS: Buying pre-quartered artichokes instead of whole, grated cheese or minced garlic (or doing it yourself in advance) can save precious minutes. 3. QUICK-COOKING PROTEINS: Use smaller and thinner cuts of protein for faster cooking such as chicken tenders or shellfish such as shrimp and scallops. 4. VEG PREP: Washing and cutting produce before putting it in the fridge makes meal prep a breeze – plus it tends to cut down on food waste since you’re more likely to eat foods that are prepped and ready. 5. READ AHEAD: Read recipe instructions from start to finish before starting so you have an idea of the flow and what needs to be prepared in advance. JUNE 2017 Take Us With You! Need inspiration? Shopping by recipe? cleaneating.com has you covered! Test Kitchen–Approved Clean Recipes n Downloadable Meal Plans n Advice from Top Nutrition Experts n Clean Product Shopping Guides n Green Solutions for Your Bath, Body & Home Visit us at cleaneating.com Our new site is faster, mobile responsive, and more beautiful than ever. The Doctor Is In Jonny Bowden parses the latest nutrition crazes, from MCT oil and matcha to gene-edited foods. JONNY BOWDEN, PhD, CNS Board-certified nutrition specialist, motivational speaker, author and expert in the areas of weight loss and health. 88 cleaneating.com ask dr. jonny MATCHA PHOTO BEATA LUBAS, MCT OIL PHOTO BY VINCENZO PISTRITTO Is matcha really better than green tea? Matcha is to green tea as Kobe beef is to steak. Both matcha and green tea come from the plant Camellia sinensis, but matcha tea bushes are shielded from direct sunlight for roughly a month before the leaves are harvested. After harvesting, the leaves are hand ground into a fine powder and sold as matcha. Shade growing increases the amount of chlorophyll in the tea leaves. In addition, it preserves the amount of other beneficial compounds in tea like L-theanine, a compound that is known to have a calming effect on the brain. Another reason matcha is so potent is that you actually consume the whole tea leaves (in powder form). You don’t have a teabag or loose tea leaves to discard after you’re finished steeping the way you do with ordinary tea. Instead, matcha powder is whisked in a bowl with hot water until it foams, at which point you pour it into your teacup to drink. Nothing gets thrown out, which makes it by definition a more concentrated source of beneficial compounds than ordinary steeped green tea. There are different “recipes” for the perfect matcha, but traditionally it involves 1 teaspoon of high-grade ceremonial matcha powder and about 2 ounces of hot water, placed in a bowl and whisked until the matcha dissolves and foams. There are plenty of other creative ways to enjoy it beyond tea. Try it in lattes, smoothies, oats, puddings, baked goods, yogurt and even frozen in homemade ice cream or popsicles. The possibilities are endless. It’s a strong taste, but many people, myself included, love it. What’s MCT oil? I’m hearing about it everywhere I go. MCT stands for medium-chain triglycerides, which is a form of saturated fats that have some interesting features. They’ve long been used by bodybuilders as a supplement due to their tendency to be burned by the body as energy rather than stored as fat around your waist. And there’s a lot of ongoing research on MCTs and the brain. First, some background. All fatty acids are chains of carbon molecules, and they are categorized by the number of carbons in their chain. Short-chain fatty acids are fatty acids with six or fewer carbons; long-chain fatty acids are those with 12 or more carbons; and medium-chain fatty acids are those with eight to 10 carbons. Many integrative neurologists – such as David Perlmutter, MD – recommend diets high in MCTs because of their positive effect on the brain. Indeed, ketogenic diets with MCTs are an accepted treatment for childhood epilepsy at many of the top hospitals around the country because MCTs produce ketones, which help stabilize brain waves. Ketones are a wonderful alternative to glucose (sugar) as a source of fuel for the heart, brain and skeletal muscles. There are even MCT-based drugs and medical foods being tested in clinical trials that may help Alzheimer’s patients by creating ketones that help brain neurons become better able to utilize glucose in order to fuel and energize the brain. The main fat in coconut oil is actually lauric acid, which, at a carbon length of 12, doesn’t really qualify as an MCT even though many manufacturers call it one (and include it in the percentage of MCTs they claim for their coconut oil). Meanwhile, a true MCT oil supplement – such as Bulletproof Brain Octane – won’t contain any lauric acid, only one or both of the two true medium-chain fatty acids, caprylic acid (eight carbons) and capric acid (10 carbons). Both coconut oil and MCT oil have their advocates, and many people use both. MCT oil is a good, fast-burning source of calories and a very healthy fat that apparently has some nice benefits for the brain because it stabilizes brain waves and fuels the brain with energy. But you can’t cook with it because it is very unstable at high heat. On the other hand, coconut oil is terrific for cooking. And its main fat, lauric acid, may not technically be an MCT, but it’s highly antimicrobial and good for the immune system. I see uses for and like both of them, so incorporate both into your clean-eating diet. cleaneating.com 89 ask dr. jonny The ﬁrst thing to know about gene editing (which uses a technology called CRISPR-Cas9) is that, like it or not, it’s here to stay. It’s being used in every genetic lab in the country. Industry is already making use of it for laundry detergents, water treatment and the development of droughtresistant and pest-resistant plants. Gene editing is entirely different from genetic modiﬁcation. With GMO foods, scientists transplant genes from one species into another – theoretically, they can put genes from a ﬁsh into a pig. Gene editing doesn’t introduce anything new, it just makes little tweaks to existing DNA at speciﬁc locations. If you had a word processing document open on your computer, gene editing would be like moving a comma or a period; genetic modiﬁcation would be like pasting in a YouTube video. Is gene-edited food safe? Let’s be honest: No one knows. The assumption is that it is, but that’s been the assumption with GMO for years, despite quite a lot of evidence that indicates otherwise. With gene editing, though, we’re not talking about putting an oyster gene into a goat. We’re talking about little tinkerings that theoretically could 90 cleaneating.com produce an awful lot of good. It’s hoped that one day gene editing will allow us to do things like remove the mutation of the BRCA breast-cancer gene from a child’s genetic code. Right now, gene editing is being used to ward off livestock disease and to lower the amount of gluten in wheat. Additionally, it’s being used in potatoes to keep them fresher for longer and to lessen the amount of carcinogens formed by the process of frying potatoes. It’s also been used to change the mix of fatty acids in soybeans for a healthier soybean oil and to make mushrooms that don’t brown, although most of these food developments have yet to hit the market. One problem is that industry is already on board with gene editing, and that means there are enormous ﬁnancial stakes in the whole geneediting enterprise. It’s certain that the arguments on both sides of the gene-editing question will be heavily inﬂuenced by ﬁnancial, business, regulatory and marketing considerations, and it will be much harder to know what’s really true and what isn’t. The fact is that gene-edited foods could be hugely valuable in many ways. Or they could be a disaster in ways no one could have anticipated. No one knows for sure, and no one can know for sure because they’re too new, there are few independent studies and gene-edited foods haven’t been around long enough for anyone to really know what the long-term effects are. JUNE 2017 MUSHROOM PHOTO VINCENZO PISTRITTO I keep hearing about gene-edited food. It sounds frightening. Should I be worried? TUNE IN TO TUNE UP Grab your headphones and tune in to Talk Healthy Today podcasts. Get cutting-edge, healthy living info anytime, anywhere. Totally free! Among the TOP 5 Listen on the go as radio host Lisa Davis, MPH, interviews some of the best brains in health and wellness. Each week brings two new inspirational podcasts: one on healthy living, the other on healthy eating. Plus, there’s an impressive, searchable archive with a huge range of topics, like: alternative health podcasts on iTunes! LISTEN UP Access us on: iTunes iHeart RADIO Stitcher TuneIn or your favorite podcast app. www.talkhealthytoday.com @talkhealthytodaypodcast @talkhealthy2day mind & body boosters It’s a Guy Prostate Health and Thing: Testosterone Boosters SANDWICH PHOTO BY EDWARD POND, GINGER RIMMA RII/SHUTTERSTOCK.COM, TOMATO N_ERI/SHUTTERSTOCK.COM, COLLARD GREENS VASILKOVS/SHUTTERSTOCK.COM, OYSTERS DAVOODA/SHUTTERSTOCK.COM, TUNA AND MACKEREL KURYANOVICH TATSIANA/SHUTTERSTOCK.COM, POMEGRANATE SUDOWOODO/SHUTTERSTOCK.COM, SPINACH ZIZI_MENTOS/SHUTTERSTOCK.COM, PUMPKIN SEED TRIBALIUM/SHUTTERSTOCK.COM Men have some speciﬁc needs when it comes to diet, and many studies suggest that eating the right foods can keep the prostate healthy and testosterone levels balanced. Here are 9 foods with protective powers to include in your clean-eating rotation. BY LISA TURNER Roasted Gingered Pork & Nectarine Panini WITH SPINACH & TOMATO JAM cleaneating.com/porkpanini 92 cleaneating.com JUNE 2017 Spinach. Spinach is rich in magnesium, which can lower the body’s levels of sex hormone binding globulin (SHBG), a protein that binds to free testosterone and makes it inactive. In a study published in the International Journal of Andrology, boosting magnesium intake resulted in a 24% increase in free-testosterone levels; optimal magnesium status has also been linked with higher testosterone levels in observational and intervention studies. Other foods rich in magnesium include pumpkin seeds, sesame seeds, Swiss chard, halibut and almonds. Tomatoes. Tomatoes are loaded with lycopene, an antioxidant that’s been shown to reduce the risk of prostate cancer. Better than raw: cook them with olive oil (as in pasta sauce); research shows the absorption of lycopene is greatest when tomatoes are cooked with olive oil. And add some chopped broccoli to that sauce; in a study published in Cancer Research, researchers noted “the combination of tomato and broccoli was more effective at slowing tumor growth than either tomato or broccoli alone.” Ginger. In addition to reducing inﬂammation, ginger may also increase testosterone levels and improve sexual function. In a controlled study conducted on men undergoing infertility treatment, published in the International Journal of Reproductive BioMedicine, researchers found that ginger helped decrease levels of sperm DNA fragmentation (lower levels are linked to improved fertility and less chance of miscarriage). Animal studies have found testosterone levels nearly doubled after ginger intake; as the amount of ginger increased, so did testosterone levels. However, further studies on humans are needed to verify the testosterone-doubling beneﬁts. Pumpkin seeds. Pumpkin seeds can help prevent benign prostatic hyperplasia (BPH), a common condition that enlarges the prostate gland and can cause problems with urination and, occasionally, sexual function. In several studies, pumpkin seed oil reduced symptoms of BPH, improved urinary function in men with overactive bladders, and improved quality of life. Mackerel. Mackerel, a fatty ﬁsh, is one of the best food sources of vitamin D; studies have shown vitamin D can increase testosterone levels, often dramatically. In a study conducted at Medical University of Graz in Austria, people who spent more time in the sun showed increased levels of both vitamin D and testosterone. In a follow-up study, men who took vitamin D daily saw an average increase of testosterone levels by almost 25%. The sun is still the best source of vitamin D, but if you don’t get outside much – or can’t tolerate fatty ﬁsh – you’ll ﬁnd D in pork, beef liver, caviar and eggs. Pomegranate. Prostate speciﬁc antigen (PSA) is a blood marker for prostate cancer. Men whose PSA levels double in a short period of time have a higher risk of death from prostate cancer, and pomegranate appears to slow PSA increases. In a study published in Clinical Cancer Research, 1 cup of pomegranate juice per day signiﬁcantly reduced PSA doubling time after surgery or radiation among men with prostate cancer. Studies show pomegranate extract can slow the growth of prostate cancer cells and may lead to apoptosis – or cell death – in cancer cells. Tuna. Tuna is high in omega-3 fats, which have powerful immune-enhancing and antiinﬂammatory effects and may reduce the risk of prostate cancer. (Though one study suggested omega-3 fats increased prostate cancer risk, that research has been largely discredited.) Eat tuna sandwiches with a slice of avocado, and you’ll increase your prostate protection: Avocados are rich in both vitamin E and lutein, a carotenoid antioxidant. Both the vitamin E and lutein in avocado have been shown to inhibit the growth of prostate cancer cells. Oysters. Oysters are the number-one food source of zinc, which blocks the enzyme that converts testosterone to estrogen. Deﬁciencies are linked to low testosterone, and boosting zinc leads to a signiﬁcant increase in testosterone levels. Zinc is especially important if you work out, since intense exercise can deplete testosterone; in a study published in Neuroendocrinology Letters, wrestlers who took zinc daily maintained testosterone levels after a month of high-intensity training. Other good sources: red meat, chicken, crab, lobster, beans and nuts. Collard greens. Collard greens are one of the best dietary sources of vitamin K, which protects prostate health. In one study of over 11,000 men, high intake of vitamin K2 was linked to a 63% lower risk of prostate cancer. cleaneating.com 93 ADVERTISEMENT freshmarket A SELECTION OF PROMOTIONS & EVENTS FROM OUR PARTNERS CARLSON K COMPLETE Our body utilizes three important forms of vitamin K to achieve optimal cardiovascular system, bone and blood health. K Complete provides a dynamic trio of vitamin K1, K2 as MK-4 and K2 as MK-7 in one soft gel. carlsonlabs.com WHOLE-BODY TURMERIC EXTRA™ Whole-Body Turmeric Extra™ is a complex formula for whole body wellness, made with Curcumin C3 Complex®, a powerful extract derived from the turmeric rhizome. The active compounds in Turmeric are called curcuminoids, including curcumin, known for its powerful antioxidant activity; this formula delivers 300mg of Turmeric extract per daily dose. irwinnaturals.com INTRODUCING mykind ORGANICS GUMMIES! With 9 whole fruits in every bottle, these whole food vitamin fruit chews are great-tasting! 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TOTAL TIME: 30 MINUTES. 8 oz dark chocolate (70% or greater), broken or chopped into small pieces 1 tbsp smooth unsalted almond butter (TRY: Artisana Organics Raw Almond Butter) 1 cup large flake rolled oats 1/3 cup raw unsalted almonds, chopped 1/3 cup dried unsweetened cherries, chopped 1. To a large heat-proof bowl over a pot of gently simmering water, add chocolate and almond butter. Stir occasionally for 2 to 3 minutes, until chocolate is melted. Remove from heat and stir in oats, almonds and cherries. 2. Drop mixture by rounded teaspoonful onto a large parchment-lined baking sheet, forming 20 mounds. Place sheet in the refrigerator until set, 20 to 25 minutes. PER SERVING (1 cluster): Calories: 113, Total Fat: 7 g, Sat. Fat: 3 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 11 g, Fiber: 2 g, Sugars: 4 g, Protein: 2 g, Sodium: 4 mg, Cholesterol: 0 mg 96 cleaneating.com JUNE 2017 Non-Dairy EVERYTHING BUT THE COW You dared us to go dairyless—and we did! Our Non-Dairy flavor creations are made with almond milk, 100% certified vegan, and boldly loaded with chunks and swirls. Introducing Caramel Almond Brittle, Cherry I LK M M AL 22457b ©Ben & Jerry’s Homemade, Inc. 2017 Cows: ©Woody Jackson 1997 Cherry Garcia is a registered trademark of The Estate of Jerry Garcia and is used under license. e with ad • euphoria in every bite. These flavors deliver everything… but the cow. •m Garcia® and Coconut Seven Layer Bar. You’ll get Ben & Jerry’s ON D FLAX SESAME SUNFLOWER COCONUT Udo’s Oil provides all the omegas you need in one spoonful…we’re talking about omega-3 & -6 plus the added benefits of omega-9. We use pure, fresh-pressed flax oil and blend it with sunflower, coconut, and sesame oils ensuring that we provide you with all the omegas your body needs. Since your body can’t make them, it’s important to use Udo’s Oil daily…just blend, mix, and drizzle it into every meal. Udo’s Oil... because getting the omegas your body needs shouldn’t be complicated.