YOUR IMMUNITY-BUILDING PLAN

Real food for a healthy, happy life.

MAY/JUNE 2020

t
an i
inflammatory 46
eating Healthy
Recipes
to Prevent Illness
& Lose Weight

RESET
YOUR
HEALTH
2-Week
Meal Plan
Smarter
SMOOTHIES
PROBIOTICS
& POSTBIOTICS
Explained
Clean Eating
contents

MAY/JUNE 2020

FEATURES
34 BEAT INFLAMMATION,
RESET YOUR HEALTH
Quick, simple, anti-inflammatory
recipes to achieve a stronger
immune system, sustainable
weight loss, prevention of
illness and more. By Erin
Macdonald & Tiffani Bachus

46 SALAD FOR BREAKFAST

Update your breakfast with
these vegetable-filled plates,
rich in protein and fiber to
keep you satiated all day long.
By Beth Lipton

58 THE NEW WAY

TO SMOOTHIE
Meet the new generation of
smoothies: low in sugar (under
10 grams per serving), fiber-rich
and full of healthy fats to fuel
you for longer. By Beth Lipton

64 CBD 101
Read about the applications
of hemp-derived CBD, both
in and on your body, with this
complete primer to cannabidiol.
By Lisa Turner

MEAL PLANNING
FOR EASY WEEKDAYS
70 TWO WEEKS OF
ANTI-INFLAMMATORY
EATING
A comprehensive meal plan
to support your immune system,
help you maintain a healthy
weight and prevent chronic
disease. By Erin Macdonald
& Tiffani Bachus

cleaneating.com 1
 contents

BITS & BITES

LIVE BETTER
14 3 WAYS WITH
MOCKAMOLE 28 A GREENER YOU
Take a break from pricey Five eco-conscious foods
avocados with these fresh, to put on heavy rotation
tasty and fun variations that may surprise you.
on guacamole.
30 ASK DR. JONNY
18

34
HEALTH NEWS The good doc shares
wisdom on fortifying your
Clearing the air on household
immunity for the current
cleaners, a diet for aging
climate and into the future.
gracefully and the latest on
Alzheimer’s prevention.
80 COMPLEMENTS
Six lean, clean recipes to 20 SUPERMARKET The 411 on digestive
enzymes and probiotics
support your immunity GUIDE: WEGMANS
to boost gut health.
and combat inflammation. We hit the grocery aisles for
the very best of Wegmans.
84 MIND & BODY
THE REGULARS 22 THE HAPPENING BOOSTERS
Get the lowdown on the
A pretty page turner, the
Recipe Index........................................... 4 scoop on a new ice cream underdog of the vitamin
CE Online .................................................. 6 craze and more. world: vitamin A.

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

24 LIFE IN THE FAST LANE 88 SWEET TOOTH
Letters & Advisory Board ...........12 Time-saving tips and a You’re just 5 ingredients away
speedy, cheesy recipe from a decadent strawberry
from cooking instructor and and cream mousse.
LAN
R IMMUNIT Y-BUILDING P holistic health practitioner
YOU
92

Real food for a

heal thy, happ y
life.
Pamela Salzman. HEALTH MUST-HAVES
26 82
MAY/JUNE 2020

MAY/JUNE 2020

5 THINGS I DO IN A DAY GEAR & GADGETS

a n ti 46 Tips from a sleep professional Save water, reduce waste and
YOUR IMMUN

P. 34 inflammatory Healthy
Recipes
ITY-BUILDING

eating ess
that’ll have you counting banish chemicals with these
PLAN • ANTI-I

to Prevent Illn t
& Lose Weigh sheep before you know it. earth-friendly products.
NFLAMMATO
RY EATING •

P. 70 RESET
YOUR
PREVENT ILLNES

HEALTH
2-Week
Meal Plan
S & LOSE WEIGH

P. 58 Smarter
SMOOTHIES
T • SMARTER

PROBIOTICSICS
P. 80
SMOOTHIES

& POSTBIOT
Explained
• BREAK
FAST SALAD
S

cleaneating.com
Distribution Clean Eating (ISSN 1913-7532, USPS 003-610) is published six times per year with combined issues in
Issue 92 • cleanea

CAN
$5.99 US $6.99
MAY/JUNE 2020

Jan/Feb, Jul/Aug, Sep/Oct and Nov/Dec for six issues (Jan/Feb, Mar/Apr, May/Jun, Jul/Aug, Sep/Oct, Nov/Dec) by Cruz Bay Publishing, Inc.,
ting.com

Please display
until 06/23/2020
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.

P. 46 POSTMASTER: Send address changes to Clean Eating, P.O. Box 37274, Boone, IA 50037-0274.
To remove your name from promotion lists, write to the address above.
Subscription rates in the United States are one year $24.97. Canada: $34.97. Foreign: $54.97 (US funds only).
ON THE COVER The publisher and editors will not be responsible for unsolicited material. Manuscripts and photographs must
be accompanied by a stamped, self-addressed return envelope. Canadian GST #8256424911.
Recipe featured is Mediterranean Salad (p. 56). 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
Photographer: Suech and Beck or suggestions contained within the content of this magazine.
Food Stylist: Christopher St. Onge © 2020 by Active Interest Media, Inc. All rights reserved. No part of this magazine may be
Prop Stylist: The Props reproduced in any manner without written permission from the publisher.

2 cleaneating.com MAY/JUNE 2020

 recipe index

Your CE Recipe Guide

Supercharge sustainable weight loss and reinforce immunity with our fresh
takes on salads, speedy-yet-satisfying mains and better-for-you drinks.

P Paleo
smoothies & beverages
Q V GF F Freezable
Blueberry
Cheesecake
Q Quick under
Smoothie
45 minutes
P. 63 V Vegetarian
may contain
eggs and dairy
P Q V GF P Q V GF P Q GF GF Gluten-free
Golden Milk Minty Pineapple Mocha Power
GFA Gluten-free
Smoothie Cucumber Smoothie
P. 63 Smoothie P. 63
adaptable
P. 63
Recipe contains
soy sauce, miso,
Worcestershire
sauce and/
or tamari.
All of these
ingredients
are available
in gluten-free
and regular
varieties.

P Q V GF P Q V GF P Q V GF
Lemon Cucumber Turmeric
Ginger Water Green Tea Lemonade
P. 76 P. 76 P. 76

apps, sides & snacks

Q V GFA Q V GF Q V GF Q V GF P Q V GF P F V GF
Shishito Pepper Minty Pea & No-Fuss Creamy Quicker-Than- Trail Mix Golden
& Edamame Pepita Mockamole Poblano Dip Quick Baked Feta P. 71 Cauliflower Soup
Mockamole P. 16 P. 17 P. 24 P. 73
P. 16

4 cleaneating.com Axǧ7fB
ƀžƀž
salads

Q
Eggs
Benedict Salad
P. 48

Q GF Q GF P Q GF V GF
Smoked Fruit & Oat Salad Kale Salad Mediterranean
Trout Salad with Crispy Prosciutto with Sweet Potato Salad with
with Creamy & Sausage Crispy Chickpeas
P. 50
Dill Dressing P. 54 & Herbed Vinaigrette
P. 50 P. 56

meaty mains

P Q GF Q GF P Q GF P Q GF
Rainbow Sweet Potato Grilled Tropical Grilled
Vegetable Salad & Bacon Hash Chicken Tacos Chicken
with Chicken P. 38 with Roasted with Mango Salsa
P. 77 Tomatillo Salsa P. 45
P. 40

seafood

Q GFA P Q GF Q GF
Roasted Salmon Lemon Herb Cod Shrimp
& Veggie Bowl Parchment Packets Spring Rolls
with Sesame P. 44 with Spicy Apricot
Orange Sauce Dipping Sauce
P. 40 P. 76

nutritional
clean treats
values The
nutritional values
used throughout
Clean Eating are
calculated with the
use of The Food
Processor SQL
(Esha Research) P F GF V GF P F Q GF
and are provided by One-Bowl Paleo Strawberry Basil Lemon
food manufacturers Banana Loaf with Mascarpone Chia Donuts
Chocolate Chips Mousse
or found in the P. 75
P. 38 P. 88
USDA National
Nutrient Database.

cleaneating.com 5
 ce online

DIG INTO MORE CE at cleaneating.com

17 Recipes That Start

with a Bag of Rice
You most likely have a bag of rice
in your pantry right now. Here are
17 delicious recipes you can make
with this versatile staple.
cleaneating.com/rice-recipes

SOUP PHOTO BY SUECH AND BECK, SHRIMP AND RICE PHOTO BY JOHANN HEADLEY, FOOD & PROP STYLING BY SPRIG CREATIVE, CHICKEN PHOTO BY CHRIS HENNESSEY
Home Is Where Your Health Is
In our current circumstance, social distancing has most of us hunkered
down, and with the whole family under one roof, inevitably, someone’s always
announcing, “I’m hungry.” To keep everyone well fed and healthy, every dinner
in our collection of 5-Ingredient Masterpieces is made with just five ingredients
(plus a few pantry staples) that are quick to shop for and even quicker to
prepare. For more dinnertime solutions, check out our quick-shop meals and
make five dinners from a single grocery bag of 20 ingredients that will have
you feeling like a gourmet chef. We’ve also included two seven-day meal plans
that rely heavily on pantry goods that you’ve got on hand for two weeks of
15 Chicken Recipes That
eating. Download this helpful e-book at cleaneating.com/healthierathome.
Are Anything But Boring
Chicken breast recipes have a bad
GET CLEAN EATING DELIVERED TO YOUR INBOX rap for being boring. No more! Get
inspired with these juicy, flavorful
Did you know you can get the best of Clean Eating delivered straight to and healthy recipes you’ll want to
your inbox each week? Sign up to receive our top recipes, important health make again and again.
news and exclusive expert tips at cleaneating.com/newsletter cleaneating.com/chicken-breast

Follow us on: Facebook.com/cleaneatingmag Twitter.com/cleaneatingmag

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

6 cleaneating.com MAY/JUNE 2020


A Skeptic’s Journey With CBD
Everyone feels the hurt after you turn 40, but you don’t have to!
Life really does fly by. Before I knew it, my 40s had
arrived, and with them came some new gifts from
dear ol’ Mother Nature—frequent knee pain, stress,
low energy and sleeplessness. Now, I’m a realist
about these things, I knew I wasn’t going to be
young and springy forever. But still, with “middle-
age” nearly on my doorstep, I couldn’t help but feel
a little cheated. That is until I found my own secret
weapon. Another gift from Mother Nature.
It began a few months back when I was complaining
about my aches and pains to my marathon-running
niece, Jen. She casually mentioned how she uses
CBD oil to help with her joint pain. She said that
CBD gave her more focus and clarity throughout
the day and that her lingering muscle and joint
discomfort no longer bothered her. She even felt
comfortable signing up for back-to-back marathons
two weekends in a row this year.
That made even this self-proclaimed skeptic take
notice.
But I still had some concerns. According to
one study in the Journal of the American Medical
Association, 70% of CBD products didn’t contain
the amount of CBD stated on their labels. And, as a
consumer, that’s terrifying!
If I was going to do this, I needed to trust the
source through and through. My two-fold research
process naturally led me to Zebra CBD.
First, I did a quick online poll—and by that, I
mean I posed the CBD question on my Facebook
page. Call me old fashioned but I wanted to know
if there were people whom I trusted (more than
anonymous testimonials) who’ve had success using
ADVERTISEMENT
BY JENNIFER LOVE
CBD besides my niece.
Secondly, I wanted cold hard facts. Diving deep into
the world of CBD research and clinical studies, I came
across Emily Gray M.D., a physician at the University
of California at San Diego (UCSD) Medical School
who is researching the effects of CBD. Dr. Gray wrote
“early results with CBD have been promising and we
have a lot of research underway now. I’ve had several
patients using CBD with good success. It’s important
that you know your source of CBD and how to use it
properly. Zebra CBD produces top-quality products
with easy to use instructions.”
After hearing it from the doctor’s mouth, I
returned to my online poll and was amazed by the
number of close friends and family who were already
on the CBD train. Apparently, I was the only one
without a clue! And funny enough, a couple of
friends who commented were using the same brand
as my niece—Zebra CBD. There was no consensus
as to why they were using CBD, but the top reasons
given were for muscle & joint discomfort, mood
support, sleep support, stress and headaches, as well
as supporting overall health & wellness.
Eventually, even the most skeptical of the bunch
can be won over. With a trusted CBD source in
mind, I decided to give it a go.
When I viewed Zebra CBD’s selection online, I
was impressed by its array of products, including
CBD oils called tinctures, topicals, chewable tablets,
mints and gummies. After reading on their website
that all their products are made with organically-
grown hemp, I ordered... and it arrived within 2 days!
The first product I tried was the rub. Now this
stuff was strong. Immediately after rubbing it on
my knee, the soothing effects kicked in. It had that
familiar menthol cooling effect, which I personally
find very relieving. And the best part is, after two
weeks of using it, my knee pain no longer affected
my daily mobility.
The Zebra Mint Oil, on the other hand, had a
different but equally positive effect on my body. To
take it, the instructions suggest holding the oil in
your mouth for about 30 seconds. This was simple
enough, and the mint taste was, well, minty. After
about 15 minutes, a sense of calm came over my
body. It’s hard to describe exactly; it’s definitely
not a “high” feeling. It’s more like an overall sense
of relaxation—as if I just walked out of a spa, and
now I’m ready to seize the day. Needless to say, I’ve
really enjoyed the oil.
While it hasn’t been a catch-all fix to every one of
my health issues, it has eased the level and frequency of
my aches. And it sure doesn’t seem like a coincidence
how much calmer and more focused I am.
All-in-all, CBD is one of those things that you
have to try for yourself. Although I was skeptical at
first, I can safely say that I’m now a Zebra CBD fan
and that I highly recommend their products.
My 40s are looking up! Also, I managed to speak
with a company spokesperson willing to provide
an exclusive offer to Clean Eating’s readers. If you
order this month, you’ll receive $10 off your first
order by using promo code “CE10” at checkout.
Plus, the company offers a 100% No-Hassle,
Money-Back Guarantee. You can try it yourself and
order Zebra CBD at www.ZebraCBD.com.
 editor's letter

What Is Clean Eating?

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.
Eat when hungry, stop when full. Find

We’re Here for You out what macro values reflect your health goals
and strive to eat within them. Experiment with
Hi, Clean Eaters! At the time of writing this letter various ways of eating, and when you find a
at the end of March, we were at the precipice of diet your body responds well to — be it a clean

PHOTO BY PIERRE GAUTREAU, HAIR STYLING & MAKEUP BY VALERIA NOVA, FASHION STYLIST (REPRESENTED BY JUDY INC.) RACHEL MATTHEWS BURTON, INSTAGRAM ICON BY RVISOFT/SHUTTERSTOCK.COM, PEN ICON BY MRCREATIVE/SHUTTERSTOCK.COM
take on high fat/low carb, Paleo or flexitarian —
the COVID-19 crisis. With the situation evolving
stick with it.
at such a rapid pace, I hope when this issue comes
on sale in early May, it finds you safe and well. Choose organic whenever possible.
If your budget limits you, make meat, eggs,
dairy and the Dirty Dozen (ewg.org/foodnews)
We’ve all been practicing physical distancing for some time now, and while
your organic priorities.
it’s been challenging, to say the least, it’s been heartwarming to see the
Drink at least 2 liters of water a day,
Clean Eating community come together virtually to support each other like
preferably from a reusable canteen,
never before. We’ve been working around the clock to create helpful content
not plastic; we’re friends of the
for you for the times we’re in. environment here! Limit your alcohol intake
In case you missed it online, we released a fantastic e-book, Healthier at to one glass of antioxidant-rich red wine a day.
Home, with recipes and meal plans that call on very limited ingredients and
Get label savvy. Clean foods contain
plenty of pantry staples as well as tips for building immunity and reducing short ingredient lists. Any product with a
anxiety. Crisis or not, this book is an excellent resource for simple, budget- long ingredient list is human-made and not
friendly meal planning with tips for strengthening immunity, which is so considered clean.
important to prioritize all the time, not just during a pandemic. Read more Avoid processed and refined foods
about this in Dr. Jonny Bowden’s take on the situation on page 30, and such as white flour, sugar, bread and
download the e-book at cleanating.com/healthierathome. pasta. Enjoy complex carbs such as whole
Because you might be cooking on your own, we still want you to feel like grains instead.
we’re right there with you. The CE staffers invite you into our kitchens – Know thy enemies. Steer clear of trans
often without makeup and sometimes in our sweats – to share with you fats, fried foods or foods high in sugar. Avoid
what we’re cooking up as well as fun, flexible recipes for using up pantry preservatives, color additives and toxic binders,
staples. Check us out on Instagram and Facebook for more of these insider stabilizers, emulsifiers and fat replacers.
videos, or see our story highlights for previous ones. We’re also calling Consume healthy fats (essential
on some of your favorite recipe developers to bring you regular IG lives, fatty acids, or EFAs) every day.
covering a range of topics you’re interested in – we hope you’ll tune in! Learn about portion sizes and work
And finally, the issue you hold in your hands: In what was originally slated toward eating within them.
to be our “Healthy Weight-Loss Issue,” we pivoted just before press time to Reduce your carbon footprint. Eat
ensure we were delivering more than just weight-loss guidance and also produce that is seasonal and local. It is less
helping you stay resilient and strong. With the help of our tireless Advisory taxing on your wallet and the environment.
Board members, nutritionist-dietitians Erin MacDonald and Tiffani Bachus, Shop with a conscience. Consume
we’re doing a deep dive into what an anti-inflammatory program looks like, humanely raised, local meats and ocean-
both for bolstering immunity and weight management. Win-win! Because, as friendly seafood. Visit seachoice.org for a
our experts tell us, eating a whole-foods, anti-inflammatory diet, managing printable pamphlet.
stress and getting enough movement and sleep are among the best things Practice mindful eating. Never rush
you can do for your body right now. (Plus, we know all too well what it’s like through a meal. Food tastes best when
to have gone through two weeks’ worth of snacks in two days, so we’ve got savored. Enjoy every bite.
you covered in this issue!) Take it to go. Pack a cooler for work or outings
Wishing you and yours the best in health, so you always have clean eats on the go.

Alicia Tyler
Editorial Director

Follow: @lishtyler cleaneating.com

Write me: ATyler@aimmedia.com

8 cleaneating.com MAY/JUNE 2020

 your recipes with
FRESH MOZZARELLA
:LWKDIUHVKPLON\ÁDYRUJUDPVRISURWHLQDQGRQO\FDORULHVSHU
RXQFH%HO*LRLRVR)UHVK0R]]DUHOODZLOOIUHVKHQXSDQ\VXPPHUUHFLSH
7RS\RXUVDODGVZLWK3HDUOVRUXVHRXUFRQYHQLHQWSUHVOLFHGORJ
IRUDJULOOHGFURVWLQLDQGFKDUFXWHULHERDUG(DFKDGGLWLRQZLOO
EULQJDUHIUHVKHQHGWZLVWWRDQ\VXPPHUGLVK

rBST Free* | Gluten Free | Vegetarian | Award-Winning Find BelGioioso Cheeses near you!
*No significant difference has been found in milk from cows treated with artificial hormones. belgioioso.com/Product-Locator
 ISSUE 92 • PRINTED IN THE USA

GENERAL MANAGER Sharon Houghton

EDITORIAL DIRECTOR Alicia Tyler
CREATIVE DIRECTOR Stacy Jarvis-Paine

Editorial Consumer Marketing

Boost your EXECUTIVE EDITOR Andrea Gourgy CIRCULATION DIRECTOR Jenny Desjean
ASSISTANT EDITOR/FACT CHECKER Anika A. Syeda SINGLE COPY SALES MANAGER NPS
immunity with our
COPY EDITOR Angie Mattison
anti-inflammatory ONLINE EDITOR Maureen Farrar
meal plan (p. 70). Editorial Office
NUTRITION CONSULTANT Antonina Smith
171 East Liberty St., Suite 249,
CONTRIBUTING CULINARY NUTRITIONIST Beth Lipton
Toronto, ON M6K 3P6

Art Business Office

SENIOR GRAPHIC DESIGNER Alaina Greenberg
5720 Flatiron Parkway, Boulder, CO 80301
CONTRIBUTING DESIGNERS Oscar Aldana, Brian Britt,
303.253.6300; fax: 303.443.9757
Rejeanne De Jong, Bianca DiPietro, Erin Lutz,
Shaelyn Miller
SENIOR ELECTRONIC IMAGE SPECIALIST Duayne Kett Head Office
SUBSCRIPTION CUSTOMER SERVICE:
Recipe Creators 1.800.728.2729
Tiffani Bachus, Soo Kim, Beth Lipton, Erin Macdonald,
Pamela Salzman, Marianne Wren Advertising Sales
SALES DIRECTOR
Contributors Rob Hudson | 303.253.6324
Jonny Bowden, Rejeanne De Jong, WEST COAST SALES DIRECTOR
Sabina Fenn, Lisa Turner Anne Hassett | 415.404.2860
anne@hassettmedia.net
Photographers EAST COAST SALES DIRECTOR
Ashley Capp, Roberto Caruso, Olimpia Davies, Kelsey LaPort | 631.662.4228
Olive & Mango, Erin Scott, Suech and Beck klaport@aimmedia.com
MIDWEST SALES DIRECTOR
Food Stylists Cookman Campbell | 847.846.5527
Michael Elliott, Nancy Midwicki, Christopher St. Onge ccampbell@aimmedia.com

Prop Stylists
The Props

Production
AD COORDINATOR Caitlin O’Connor
SALESFORCE COORDINATOR Cossette Roberts
PREPRESS MANAGER Joy Kelley
CHIEF EXECUTIVE OFFICER & PRESIDENT
Andrew W. Clurman
Accounting CHIEF FINANCIAL OFFICER & CHIEF OPERATING OFFICER
BUSINESS MANAGER Alice Morgan Michael Henry
DIRECTOR ACCOUNTING SHARED SERVICES SENIOR VICE PRESIDENT OF OPERATIONS
Kelly Baumgardner Patricia B. Fox
PHOTO ROMARIOIEN/SHUTTERSTOCK.COM

VICE PRESIDENT, PRODUCTION AND MANUFACTURING

Marketing & Web Barb Van Sickle
EXECUTIVE DIRECTOR OF MARKETING Courtney Matthews VICE PRESIDENT OF PEOPLE & PLACES
SENIOR MARKETING MANAGER Kristen Zohn JoAnn Thomas
MARKETING DESIGNER Judith Nesnadny AIM BOARD CHAIR Efrem Zimbalist III
CONSUMER MARKETING DIRECTOR Collin Stewart
EMAIL MARKETING MANAGER Rebecca Schmidt

10 cleaneating.com MAY/JUNE 2020

MycoBotanicals®
Microbiome Powder
Pre + Probiotic Formula for Digestive Health*

Featuring certified organic mushroom

mycelium, herbs, and shelf-stable probiotics
to soothe intestinal tissue, support a balanced
immune response and encourage a strong
presence of probiotic microflora.*

Available in 5 different superfood

powder formulas. Find Your
Mushroom™ at your local
health food store and online at
HostDefense.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
 letters & advisory board

Q/ The freshness window for matcha is quite small – Meet Our Experts
erin macdonald RDN
all of ours have expired! Is it OK to go past the expiry tiffani bachus RDN
date for matcha, or does it affect its potency? Clean Eating Academy instructors,

A/ Matcha is a green tea that has been shade-grown and ground into a fine
co-owners of the U Rock Girl nutrition
and training program (URockGirl.com),
powder. Studies show that its potency, in terms of both caffeine and antioxidant registered dietitians and nutrition,
content, is significantly greater than that of traditional steeped green tea. Think fitness and wellness experts.
of matcha like a fresh herb or green leafy vegetable – if not stored properly or
consumed quickly, it will lose its potency along with flavor and color. Matcha heather bainbridge
does not like light, air, moisture or heat. To ensure freshness, color and taste, BSc, MA, EdM, RD, CDN
once opened, store matcha in a sealed container in the refrigerator or freezer Certified dietitian-nutritionist and
and consume it within three to four weeks, but no longer than eight weeks. If registered dietitian who specializes
in counseling clients to achieve
your matcha has expired, you can still use it. Try to incorporate matcha into a healthier weight and improve
baking or quick-bread recipes – waffles, muffins, pancakes and even cookies. conditions including type 2 diabetes
– ERIN MACDONALD & TIFFANI BACHUS and heart disease.
Read more about the anti-inflammatory properties of matcha on page 78. jonny bowden PhD, CNS
Board-certified nutrition specialist,
motivational speaker, author and
expert in the areas of weight loss
Mailbox and health.
beth lipton
Be social! We want to hear from you! Brooklyn-based recipe developer, freelance
Take a pic of your latest CE recipe, share your thoughts and let us know what you want writer, cookbook author and Clean Eating’s
to see more of by tagging #CLEANEATINGMAG or emailing CEeditorial@aimmedia.com. Contributing Culinary Nutritionist. Lipton
is a graduate of the Natural Gourmet
Institute’s health-supportive culinary
Chicken Dinner
school. Her work has appeared in Paleo
While scrolling Facebook, I saw the recipe for
magazine, foodnetwork.com, Travel
Ginger Turkey Meatballs (January/February),
+ Leisure, epicurious.com and more.
and I just had to make it! I didn’t have ground
turkey in the house, so I substituted ground pamela salzman BA, MBA
chicken. They were simple to prepare, and Clean Eating Academy instructor,
I love that they are baked instead of fried! natural foods cooking instructor and
– CYNTHIA ROESLER holistic health counselor. Her blog,
@CIN_SPIRATION pamelasalzman.com, offers healthful
recipes and time-saving tips.
jill silverman hough
Recipe developer, culinary instructor,
author of Finger Lickin’ Chicken and the
100 Perfect Pairings series and co-author
Clean Cravings of The Clean Plates Cookbook.
I made Clean Eating’s Coconut
Macaroons (January/February), and james smith MBA
they were not only tasty but so easy! Clean Eating Academy instructor
I brought them to work and they and Tourism and Hospitality chair
were a crowd-pleasing dessert. at Fanshawe College with more
than 25 years of experience. He
– SARAH KOEHLER
@EAT.WELL.LIVE.HAPPY completed his culinary training at
George Brown College.
marianne wren BA, CC
As both a recipe developer and food
DON’T FORGET TO FOLLOW US! stylist, Wren has worked with print and
Get bonus recipes and more inspiring clean-eating content on social media. advertising clients. She completed her
culinary training at Dubrulle French
Culinary School and The Culinary
Institute of America.

12 cleaneating.com MAY/JUNE 2020

 Introducing

TRO P I C %
BEST SELLING SANDALS
50 OFF

EXCLUSIVE
INTRODUCTORY OFFER

Flame Red-LE Platinum-Paradise -LE Rose-Gold-LE Navy-LE

WAS $120
SAVE 50%
NOW ONLY
Sky-NB Mimosa Yellow-LE Soft Beige-LE Black-Leopard-LH
$60
Neat, simple and extremely versatile, Tropic is an everyday sandal that will effortlessly complement your warm VISIT WWW.HOTTERUSA.COM OR
weather wardrobe. Available in a wide range of colours and prints, the minimal upper features a simple ankle
strap with an adjustable buckle fastening and secure wide front strap. The soft, microfibre footbed combines
CALL TOLL FREE
with the flexible sole to keep feet cool and cushioned as you tread lightly through your day. 1 866 378 7811
Available in US Sizes: 5-11 including half sizes. Quote savings code
Also available in four fittings Slim (Black, Navy, Tango Red), Standard, Wide (Black, Navy, Tango Red)
& Extra Wide (Black, Tango Red)
GW20CE
For 50% off Tropic and our
INCREDIBLE COMFORT
complete range online*
Every Hotter style is expertly designed and created to offer the perfect balance of style and comfort.
Offer available on US resident’s first order only.
Incorporating an array of innovative features – hidden adjustability, exceptional cushioning and a wide range
No sales tax is added to the sales price.
of size options – each pair we make ensures that every step is joyful and effortless. You will only be charged the advertised price.
Offer ends 28th June 2020.
A WIDE CHOICE OF FITS For full T&Cs visit www.hotterusa.com
*Exclusions may apply.
We now offer our widest selection of fits ever. With a choice of whole and half sizes from 5 to 11, as well as four
width fittings – Slim, Standard, Wide and Extra Wide – you’re sure to find your perfect pair in our collection.
DISCOVER MORE
DISCOVER MORE ONLINE
Head over to hotterusa.com on your computer, tablet or smartphone and explore our full collection of beautiful
footwear, purses and accessories. Take a closer look at your favourite styles and order with confidence for
delivery direct your door.
ONLINE
w w w. h o t t e r u s a . co m
Inspired Craftsmanship • World Class Production • British Performance and Innovation
 bits & bites
3 WAYS WITH
MOCKAMOLE
Move over, avocado – these fresh, tasty and fun
variations on guacamole are ripe for the dipping.
BY SOO KIM, PHOTOGRAPHY BY OLIVE & MANGO

When it comes to healthy dips, guac

rocks, but seasonal avocado shortages
can sometimes price the plump green
fruit out of the budget. These variations
rely on creative stand-ins such as shishito
peppers, sweet peas and poblanos. The
best part is, unlike guacamole, they’ll keep
their vibrant color for days, so they’re
perfect for make-ahead snacks and party
apps. Read on for fresh ways to do this dip.

Shishito Pepper &

Edamame Mockamole

14 cleaneating.com MAY/JUNE 2020

 Minty Pea &
Pepita Mockamole

No-Fuss Creamy
Poblano Dip

15
 Minty Pea &
Pepita Mockamole
Q GF
V ¼ cup cooking liquid.
SERVES 6.
2¼ cups frozen sweet peas
2⁄3 cup finely grated
Parmesan cheese
½ cup fresh mint or
parsley leaves
¼ cup roasted unsalted pepitas
+ additional for garnish
3 tbsp avocado or extra-virgin
olive oil
½ lemon, zested and juiced
½ tsp minced garlic
¼ tsp each sea salt and
ground black pepper
OPTIONAL FOR DIPPING:
Sliced radishes, carrot or
celery sticks, blanched green
beans or root vegetable chips
16 cleaneating.com
1. In a saucepan of boiling water, Shishito Pepper &
cook peas until tender, about
1 minute. Drain, reserving about
Edamame Mockamole
Q GF
V A
2. In a food processor, combine SERVES 8.
all ingredients. Purée until almost
smooth, adding just a splash of 2 cups frozen shelled edamame
reserved cooking liquid to loosen
½ tsp avocado oil
consistency if desired.
20 shishito peppers
3. Transfer to a serving bowl and
1 cup fresh cilantro or
garnish with additional pepitas.
parsley leaves
Serve with optional accompaniments
for dipping. Store leftovers in an 4 tsp tahini
airtight container for up to 4 days 1 tbsp white miso
in the refrigerator.
1 tbsp rice vinegar or fresh
PER SERVING (1⁄6 of recipe): Calories: 160, lime juice
Total Fat: 12 g, Sat. Fat: 3 g, Monounsaturated
Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 9 g, 1 tsp raw honey
Fiber: 3 g, Sugars: 3 g, Protein: 7 g,
Sodium: 322 mg, Cholesterol: 8 mg
½ tsp sea salt
¼ cup extra-virgin olive oil
+ additional for garnish
¼ cup water
1 tsp toasted sesame
seeds, optional
OPTIONAL FOR DIPPING:
Additional blistered shishito
peppers, cucumber rounds, whole-
grain crackers or tomato wedges
MAY/JUNE 2020
 bits & bites | 3 ways with

1. In saucepan of boiling water, No-Fuss Creamy 1. Preheat oven to 425°F. Line a

cook edamame until heated through
and tender, about 1 minute. Drain.
2. In a large cast iron skillet on
medium-high, heat oil. Scatter
peppers and cook, turning
occasionally, until they begin to
blister on all sides. Transfer to a
large plate and remove stems.
3. In food processor, purée shishito
peppers, edamame, cilantro, tahini,
miso, vinegar, honey and salt until
almost smooth. Scrape sides of bowl.
With motor running, drizzle in oil
then water through tube and purée
until smooth.
4. Transfer to a serving bowl.
Drizzle with additional oil and
sprinkle with sesame seeds (if using).
Serve with optional accompaniments
for dipping. Store leftovers in an
airtight container for up to 4 days
in the refrigerator.
PER SERVING (1⁄8 of recipe): Calories: 123,
Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated
Fat: 6 g, Polyunsaturated Fat: 1 g, Carbs: 5 g,
Fiber: 2 g, Sugars: 2 g, Protein: 4 g,
Sodium: 193 mg, Cholesterol: 0 mg
Poblano Dip
Q V GF
SERVES 8.
3 poblano peppers
1 small jalapeño chile pepper
½ yellow onion, halved
1¼ cups fresh cilantro leaves
1⁄2 cup crumbled goat cheese
+ additional for garnish
2 tbsp extra-virgin olive or
avocado oil
4 tsp fresh lime juice
½ tsp sea salt
¼ cup full-fat Greek yogurt
OPTIONAL FOR DIPPING:
Tortilla chips, whole-grain crackers,
tomato wedges, blanched broccoli,
zucchini rounds or roasted skin-on
sweet potato wedges
baking sheet with parchment paper.
Arrange poblano peppers, jalapeño
and onion on sheet; roast until
peppers are charred and softened,
DERXWPLQXWHVĂLSSLQJDIWHU
15 minutes.
2. Place poblanos in a bowl and
cover to steam. When cool, remove
charred skin. If you prefer less heat,
remove seeds and membrane.
Halve jalapeño and remove seeds
and membrane.
3. In a food processor, purée
poblanos, jalapeño, onion, cilantro,
goat cheese, oil, lime juice and salt
until almost smooth. Scrape sides
of bowl. Add yogurt and pulse
until combined.
4. Transfer to a serving bowl.
Garnish with additional goat
cheese. Serve with optional
accompaniments for dipping. Store
leftovers in an airtight container in
the refrigerator for up to 4 days.
PER SERVING (1⁄8 of recipe): Calories: 69,
Total Fat: 6 g, Sat. Fat: 2 g, Monounsaturated
Fat: 3 g, Polyunsaturated Fat: 0.5 g, Carbs: 3 g,
Fiber: 1 g, Sugars: 1 g, Protein: 2.5 g,
Sodium: 158 mg, Cholesterol: 4 mg

Did you know that peas, edamame and poblano peppers are all
plentiful sources of potassium, with edamame weighing in as the
richest source with over 430 milligrams per 100 gram serving?
Potassium regulates cells, nerves and muscle contractions, and
inadequate levels may cause weakness, muscle cramping and the
development of abnormal heart rhythm. Less than 2% of Americans
are consuming the recommended 4,700 mg per day. Balance your
potassium levels with these nutrient-dense dips.

cleaneating.com 17
 bits & bites

Breathe Easier
If you’re in the late weeks of pregnancy, your
nesting instinct likely has you scrubbing and
sanitizing everything in sight to get ready BRUSH YOUR TEETH,
for your new arrival. And, according to new SAVE YOUR BRAIN
research, there may be no better time to A study published in the journal
take stock of the products you’re using to
clean your home: A study published in the Science Advances found that 96% of
Canadian Medical Association Journal shows Alzheimer’s patients they examined
that when infants were frequently exposed had Porphyromonas gingivalis, the
to household cleaning products between
birth and three months of age, they were bacteria that leads to gum disease,
more likely to show symptoms of asthma by in their brains. Researchers say you
age three. Using the data of 2,022 children, can reduce your risk of this migration
researchers from across Canada examined how
often children were exposed to 26 types of of bacteria, which has been found to
common cleaning products, from dishwasher spur the progress of Alzheimer’s, by
detergents to air fresheners, on a daily, weekly following proper oral health practices:
and monthly basis. They found a notable
increase in wheezing and asthma symptoms The American Dental Association
among children who had the highest exposure UHFRPPHQGVEUXVKLQJDQGĂRVVLQJ
to chemical cleaning products, such as air your pearly whites at least twice a day.
fresheners, plug-in deodorizers, dusting sprays
and oven cleaners. The results suggest that
chemicals in these products can harm the cells
lining the still-developing respiratory tracts in
young infants. Take care of the air: You can
maintain a clean and safe home at the same
time by swapping out harsh sprays and heavily
scented cleaners for nontoxic, fragrance-free
natural products. Or better yet, make your own: 1

Everyday pantry items such as vinegar and

baking soda can be surprisingly effective for
many cleaning tasks.

Pretty-in-Pink Glass Cleaner

TOOTHBRUSH PHOTO BY NEW AFRICA/SHUTTERSTOCK.COM, CLEANER PHOTOS BY MEAGHAN EADY

MAKES ABOUT 31⁄2 CUPS. 2

1 lemon, peeled 1. To a small Mason jar, add

lemon peels and cover with
1½ cups white vinegar,
divided ¾ cup vinegar. Seal jar with lid.
2. To another small Mason jar,
1⁄3 cup dried lavender
add dried lavender buds and
buds
cover with remaining ¾ cup 3
vinegar. Seal jar with lid.
EQUIPMENT
3. Allow peels and buds to
2 small Mason jars and lids
infuse for 2 weeks.
1 spray bottle 4. After 2 weeks, strain out peels
and buds and combine infused
vinegars in a spray bottle; dilute
with 2½ cups water. 4

18 cleaneating.com MAY/JUNE 2020


Shake Up Your Diet
Morning Protein Shake Can Help You Lose Weight
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
MREDQGP\GHWHUPLQDWLRQWRVWD\ÀWPHDQV,·P
always hunting for a quick and nutritious way
WRÀOOXSRQQXWULHQWVP\ERG\QHHGV6R,FDQ
FRQÀGHQWO\VD\´,·YHWULHGLWDOOµ
Last Tuesday work was especially hectic,
but I’d booked with my $200 an hour personal
trainer, Tony, a triathlon winning, organic-to-
WKHERQHÀWQHVVJX\ZLWKDWHQPLOHORQJWUDFN
UHFRUGRIZKLSSLQJWKH´ZKR·VZKRµLQWRVKDSH
in record time, so I had to go. He noticed that
my set count was down and playfully asked,
´)HHOLQJ D OLWWOH WLUHG WRGD\"µ DV KH KDQGHG
me a bottle from his gym bag. After one sip
, ÀJXUHG WKDW WKHUH ZDV QR ZD\ WKLV FRXOG EH
KHDOWK\ EHFDXVH WKH FUHDP\ FKRFRODWH ÁDYRU
ZDVMXVWWRRGHOLFLRXV6WLOOKH·GQHYHUULVNKLV
reputation.
With more than a healthy dose of scepticism
I decided to investigate this shake he’d called
INVIGOR8.
Turns out, it’s a full meal replacement shake,
which stunned me because virtually every
other shake I’d researched had tasted chalky,
FOXPS\DQGSDFNHGZLWKKLGGHQ´QRQR·VµOLNH
FKHDSSURWHLQWRQVRIDUWLÀFLDOLQJUHGLHQWVQRW
ADVERTISEMENT
BY AMBER RIOS
to mention harmful synthetic dyes, additives,
sugars, preservatives, and hormones. And even
though INVIGOR8’s full meal replacement
shake cost more than many of the shakes I’ve
tried, it was about half the price of my favorite
VDODGDQGWKHQXWULWLRQSURÀOHORRNHGVHFRQGWR
none.
Wanting to know more, I reached out to a
few of the people who were talking about it on
WUXVWZRUWK\ÀWQHVVIRUXPV%\WKHQH[WPRUQLQJ
three people got back to me saying,
´$V D WUDLQHU , ORYH ,QYLJRU ,W·V GHÀQLWHO\
helped me to have more all-day energy, plus
build the kind of lean sculpted muscle that
EXUQVPRUHIDWµ
´<HV,·OOUHFRPPHQGLWLWWDVWHVJUHDWDQG,
UHDOO\OLNHKRZLWNHHSVPHIHHOLQJIXOOIRUKRXUVµ
´,·P D PDUDWKRQ UXQQHU DQG D IULHQG
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
,·PWKLQNLQJPRUHFOHDUO\WKDQHYHUEHIRUHµ
I decided to take my investigation one step
further by researching the development of
,19,*25,ZDVSOHDVDQWO\VXUSULVHGWRÀQGRXW
that the company went to great lengths to keep
INVIGOR8 free of harmful ingredients.
The makers of INVIGOR8 were determined
WRPDNHWKHÀUVW natural, non-GMO nutritional
shake & green superfood. The result is a meal
replacement shake that contains 100% grass-fed
whey WKDW KDV D VXSHULRU QXWULHQW SURÀOH WR WKH
grain-fed whey found in most shakes, metabolism
boosting raw coconut oil, hormone free
colostrum to promote a healthy immune system,
2PHJDULFKFKLDDQGÁD[VHHGVsuperfood
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
SUDFWLFH , XQGHUVWDQG WKH LPSRUWDQFH RI ÀOOLQJ
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
KHOSLQJPHWRVWD\ÀWDQGWRQHG&RQVLGHULQJDOO
of the shakes I’ve tried, I can honestly say that
WKH UHVXOWV ,·YH H[SHULHQFHG IURP ,19,*25
are nothing short of amazing.
$ FRPSDQ\ VSRNHVSHUVRQ FRQÀUPHG DQ
H[FOXVLYHRIIHUIRU&OHDQ(DWLQJUHDGHUVLI\RX
order this month, you’ll receive $10 off your
ÀUVWRUGHUE\XVLQJSURPRFRGH´CLEAN10µ
DW FKHFNRXW <RX FDQ RUGHU ,19,*25
today at www.Invigor8.com or by calling
1-800-958-3392.
 bits & bites | supermarket guide

The Best
of Wegmans
We hit the grocery aisles for the latest
must-try condiments, snacks and sides.
BY ANGIE MATTISON, ILLUSTRATIONS BY REJEANNE DE JONG

1 1. SNACK BETTER
A skinny ingredient list
makes Newman’s Own
Organic Spelt Pretzel
Twists the perfect clean
snack for adding to trail
2 mix or smuggling into the
theater. $4

2. KILLER KRAUT
Flavored with barrel-aged
whiskey and dill, Cleveland
Kraut Whiskey Dill adds
sweet crunch (and a dose of
probiotics) to sandwiches,
salads and burgers. $6
3
3. HOMEMADE TASTE
Gluten-free, grain-free and
non-GMO – Cappello’s
5 Sweet Potato Gnocchi ticks
all the right boxes for a super-
delish, satisfying main or side
that’s Paleo approved. $7

4. BEST DRESSED
Our new grilling season go-to,
Tessemae’s Organic Lemon
Garlic Dressing & Marinade
adds a fresh and tangy kick
to salads, roasted veggies
or grilled chicken. $5

5. CRUNCH TIME
Organic raisins give Ezekiel
4:9 Cinnamon Raisin Whole
Grain Cereal just the right
4 amount of sweetness – we
love this cereal hot or cold,
or as a crunchy topper for
yogurt. $6.50

20 cleaneating.com MAY/JUNE 2020

strong hair by bogavia
at wegmans

Bogavia is the irresistibly fresh all-natural beauty brand

created in Los Angeles by former Florentine Chef and
Holistic Health Expert Alison Ragusa.
vegan. cruelty-free. bogavia.com

Freshly
Picked
A pretty page turner,
a must-see health film,
the scoop on a new ice
cream craze and more.
BY CLEAN EATING
COOL BEANS
The humble chickpea crossed over to the
sweet side when aquafaba emerged on the
vegan baking scene as a sub for egg whites,
and now this versatile legume is starring
in its latest – and unlikeliest – spin-off:
ice cream (yes, really!). At Little Chickpea,
founder and owner Micah Camden set out to
create a plant-based ice cream using a short
list of all-natural, non-GMO ingredients, and
“milked” chickpeas proved the ideal base for
a super-creamy frozen dessert with a gelato-
like texture. Check them out in Portland,
Oregon, where classic flavors with a twist
like Matcha Mint, Szechuan Strawberry and
Cherry Chai are flying out the door. Or watch
for pop-up stores in Austin and New York this
spring. littlechickpea.com
22 cleaneating.com
bits & bites | the happening
GET INSPIRED
Adeline Waugh found her calling as a recipe
developer, food stylist and photographer
when she set out to heal her skin troubles
by adopting a diet of fresh, whole foods. In
Vibrant & Pure: Healthful Recipes for Bright,
Nourishing Meals, Waugh shares nutrient-
rich recipes for toasts, smoothie bowls,
dips and mains like Pink Caesar Salad and
Sticky Sumac Salmon with Pomegranate
Chimichurri. This must-have book is packed
with mouthwatering photos and styling tips
for everyday meals. $24, Clarkson Potter
BEAUTY BUZZ
Since going mainstream, cannabidiol, or CBD oil, has,
for many, become the remedy of choice for treating all
kinds of ailments from anxiety to joint pain to insomnia.
We’re seeing it at cosmetic counters, too, where CBD’s
natural anti-inflammatory properties give the ingredient
serious “it” status. Current obsession: Natural-beauty
brand Bogavia has a lineup of CBD-infused skin-care
products that promise to help calm redness, control
acne, balance oil production and even soothe achy
VIBRANT & PURE COVER PHOTO COURTESY OF CLARKSON POTTER, LITTLE CHICKPEA PHOTO BY KRISTINA CHUNG
muscles. The luxe collection includes a clarifying
cleansing gel, a skin-plumping hyaluronic serum and a
cooling body balm. $10 to $60, bogavia.com
WATCH LIST: FAT FICTION
Ever wonder how fat came to be such a dirty word when it comes to our
western diet? Fat Fiction, a health documentary released earlier this
spring featuring Clean Eating columnist Dr. Jonny Bowden, among other
esteemed nutrition experts, questions decades of dangerous advice from
the US Dietary Guidelines advising Americans to eat a carb-heavy and
low- or no-fat diet. The film features a number of prominent voices from
a growing body of nutrition leaders who contend that dietary fat, an essential component of a
healthy diet, was scapegoated by the medical community and food industry for more than half
a century. In this film, Bowden restates a common message you’re likely already familiar with
if you’ve been reading CE for a while: A diet low in carbs and rich in healthy fats is the key to
reversing America’s obesity epidemic. fatfiction.movie
MAY/JUNE 2020
 bits & bites

Mediterranean Diet
for Healthy Aging
ASK THE It’s no secret the Mediterranean diet has been linked

PLANT-BASED to longer life spans, but science has continually

been searching for the answer as to why. A recent

NUTRITIONIST study on older adults published in the journal Gut

may have found another piece of the healthy-aging

Q/ Where do you get your protein?

A/ This is the most
frequently asked question
vegans hear! We get
our protein from the
same place the biggest
animals on the planet get
theirs: from the ground.
Interestingly, protein
deficiency is not even
an issue in this country;
in fact, Americans eat
too much protein. I
have never heard of
anyone in America with
a protein deficiency.
Protein is an essential
part of the diet that helps
build, repair and maintain
the body’s structures
JOY PIERSON PHOTO BY ERIC MARSEGLIA, PEAS BY MASTERQ/SHUTTERSTOCK.COM, FLATBREAD PHOTO BY DARREN KEMPER
phytonutrients, which
animal protein lacks.
Animal products contain
cholesterol; plant foods
do not. Studies suggest
that eating animal
protein, especially that
derived from processed
red meat, may increase
the risk of dying from
cardiovascular disease.
If you are getting 1,800
to 2,000 calories per day
from whole plant foods
like beans, grains, fruits,
vegetables, nuts and
seeds, you will likely get
40 to 60 grams of protein
per day.
puzzle, and it may be directly related to your gut
microbiome. As part of a five-country analysis,
researchers compared the gut bacteria of 612
people aged 65 to 79. Subjects were divided into
two groups who either stuck with their usual diet
or adopted a Mediterranean diet for one year. After
12 months, the group on the Med diet showed
positive changes in their gut microbiomes, including
a wider diversity of bacteria, an increase in the type
of bacteria associated with improved indicators
of frailty (hand-grip strength, walking speed, brain
function) and lower production of inflammatory
chemicals. The positive changes, which were
consistent among subjects from all five countries,
may be explained by the added dietary fiber and
the abundance of vitamins and minerals found in
the Mediterranean diet. AGE GRACEFULLY: Enjoy
a diet rich in fruits and veggies, nuts, legumes,
seafood and liberal amounts of olive oil (with limited
red meat and dairy) for optimal health, now and later.

and is made up of amino Even those with higher

acids. Your body needs a
balance of 20 amino acids
to function properly. Your
body is unable to produce
nine of these, so you must
get those from the food
you eat.
Plant protein contains
fiber, antioxidants and
protein needs, such as
pro athletes, can easily
get enough protein on a
whole-foods, plant-based
diet. Tofu, tempeh and
seitan, the holy trinity of
plant-based protein, are
a good way to build and
sustain muscle.

JOY PIERSON is a nutritionist and restaurateur whose quest is

to change people’s awareness of health and well-being, as well
as its effect on the planet, by introducing them to farm-fresh,
plant-based food. She has written and lectured extensively
about food and nutrition and regularly leads workshops and
courses. Joy and her husband, Bart Potenza, are the founders
of Candle restaurants in New York and have authored three
cookbooks: The Candle Cafe Cookbook, Candle 79 Cookbook
and Vegan Holiday Cooking from Candle Cafe. Grilled Veggie Flatbread cleaneating.com/veggie-flatbread

cleaneating.com 23
 Quicker-Than-Quick
Baked Feta Q V GF

SERVES 6 TO 8.

This creamy appetizer, one of Pamela’s

go-tos, is ready to serve in about
20 minutes. (She calls it “one of the best
things you’ll ever eat.”) Make sure you use
sheep’s or goat’s milk feta, which are more
digestible than the cow’s milk version.

1 7–8 oz block Greek or Bulgarian

feta cheese
1 cup cherry tomatoes, halved,
or 1⁄2 cup jarred roasted
tomatoes or prepared
marinara sauce
1⁄3 cup pitted olives, such as
Kalamata, chopped if desired
2 large cloves garlic, thinly sliced
a good glug (more than
a drizzle) of unrefined,
cold-pressed extra-virgin
olive oil
2 sprigs oregano, or a couple of
pinches dried oregano
1 strip lemon peel
juice of 1⁄2 lemon
Pinch red pepper flakes
ground black pepper,
to taste

1. Preheat oven to 400°F.

2. Place feta in a baking dish or small

Life in the
cast iron skillet (equivalent to an 8-inch
square or a 9-inch round; it will be your
serving dish). Add remaining ingredients.

Fast Lane
Pamela Salzman shares a few time-saving tips,
3. Bake 15 to 20 minutes, until feta
is soft and creamy. Serve immediately
with bread or crackers, endive leaves
or roasted sweet potato slices.

PER SERVING (1⁄6 of recipe): Calories: 161,

plus a luscious recipe from her latest cookbook, Total Fat: 14 g, Sat. Fat: 6 g, Monounsaturated
Quicker Than Quick, that’ll wow your guests. Fat: 7 g, Polyunsaturated Fat: 1 g, Carbs: 4 g,
Fiber: 1 g, Sugars: 2 g, Protein: 5 g, Sodium: 432 mg,
PHOTO BY AMY NEUNSINGER Cholesterol: 32 mg

24 cleaneating.com MAY/JUNE 2020


AVOID THE INSTA-EFFECT
There are a few things that
can perpetuate the intimidation
factor with cooking. One is
the proliferation of perfect-
looking foods on blogs and social
media. People think, “I could
never do that!” It may sound
counterintuitive, but having
access to too many resources
can leave you with information
overload, which can feel
overwhelming.
BUILD YOUR PERFECT PANTRY
I always have jarred beans, jarred
tomatoes, garlic, onions, quinoa,
whole-grain pasta, canned wild
āVKRLOYLQHJDUDQGFDSHUVLQP\
cupboard. I also keep a few basics
in my freezer for emergencies,
such as individual pieces of
ZLOGāVKDQGIUR]HQYHJHWDEOHV
Building a meal with limited
ingredients is liberating, provided
you are using good-quality,
seasonal ingredients.
KEEP IT SIMPLE Home cooking is
not a competition, and not every
meal has to be a 10 out of 10. Try
WRāQGVDWLVIDFWLRQDQGSOHDVXUH
in using high-quality foods, and
learn to recognize the formulas
in recipes so that you can swap
HEART-BRAIN CONNECTION PHOTO BY WOWOW/SHUTTERSTOCK.COM
spices, herbs or other supporting
ingredients to make meals with a
Adapted from Quicker Than Quick:
140 Crave-Worthy Recipes for
Healthy Comfort Foods in
30 Minutes or Less by Pamela
Salzman (Hachette, April 2020).
Copyright Pamela Salzman.
All rights reserved.
bits & bites
GLIIHUHQWĂDYRUSURāOH.HHSLQJ
ingredients on hand that are
FOHDQEXWFDQDGGĂDYRUOLNH
good spice blends, hot sauce,
mustard, vinegar and citrus fruit,
The
is also a good strategy.
Heart-Brain
PLAN AHEAD Batch cooking and
SUHSSLQJDKHDGDUHHIāFLHQW
ways to ensure you cook at
Connection
home more frequently since
they require advance planning
(the key to healthy cooking) and
they allow you to get multiple
tasks done at once. In the weekly Having a strong heart
dinner planners on my website has long been linked with
(pamelasalzman.com), I always
include a list of prep-ahead
having a sharp mind, but
meals to give home cooks a a new study shows that
jump start. connection may have as
FIND COOKBOOK INSPO much to do with lifestyle
My new cookbook, Quicker choices as winning the
Than Quick, is full of easy,
accessible recipes. You know
genetic lottery. Researchers
from Emory University compared
that whichever you turn to, it
data between sets of identical
can be on the table fast, if you
twins (who share 100% of their
have some cooking experience.
genetic material) with fraternal
Each recipe has been taught and
twins (sharing 50% of their genes)
perfected in a few dozen classes,
to discover what roles genetic and
so they are clear and easy to
environmental factors play in the
follow – and they work!
association between cardiovascular
health and cognitive performance.
1RWRQO\GLGWKHDQDO\VLVFRQāUP
the heart-brain link, but it also
indicated that variables such as family
environment, parenting, education
and early socioeconomic status
FRXOGKDYHDSURIRXQGLQĂXHQFH
on cardiovascular and brain health.
THE TAKEAWAY: By improving your
risk factors for heart disease from
an early age (i.e., controlling blood
sugar, being physically active, and, of
course, eating clean), you may also be
reducing your risk for dementia.
cleaneating.com 25

1. Ditch some tech...
While light of any type
can suppress secretion
of melatonin, blue light
(the kind emitted from
your handheld tech)
has a short wavelength
that affects melatonin
levels more than any
other. Smartphones and
tablets should have a
bedtime too. One way
to implement this is
to not keep them on
your bedside table
overnight where they
will be more tempting.
That being said, I often
use my smartphone to
listen to audiobooks
or meditation apps at
night, but keep in mind
this does not involve
looking at the screen or
engaging with material
on my phone.
2. …and embrace
other tech. I use
mindful meditation
practices as well
as guided-imagery daily lifestyle habits that can ensure you get the slumber
strategies for both
myself and my children
at bedtime. I really like
the Insight Timer app
because it’s free and it
has many options – you
can select the type of
practice you want to
do based on the time
and situation. I also like
the Calm app for its
descriptive, non-plot-
driven stories – they’re
like bedtime stories
for grown-ups.
26 cleaneating.com
5 things I do in a day
3. Time your foods right.
I avoid eating chocolate before
NIGHT TECH PHOTO BY ALDECASTOCK/SHUTTERSTOCK.COM, CHOCOLATE PHOTO BY WHITE BEAR STUDIO/SHUTTERSTOCK.COM, RUNNING PHOTO BY NENAD AKSIC/SHUTTERSTOCK.COM, PILL PHOTO BY NEWFABRIKA/SHUTTERSTOCK.COM, PHONE PHOTO BY ALEXEY BOLDIN/SHUTTERSTOCK.COM
bed because of its high sugar
content. Tomato-based products
(late-night pizza, anyone?)
are also out because of their
high acidity, which can cause
heartburn and indigestion. I also
don’t drink any coffee or other
caffeinated beverages after
2 pm, as the half-life of caffeine
is 5 to 7 hours.
4. Plan ahead.
I get up around the same
Five Things
time every day, whether
it’s a weekday or the
weekend; doing this
I Do in a Day for
helps set your body’s
internal clock to optimize
the quality of your sleep.
Restful Sleep
I try to get outside
during the day as much
as possible to expose
myself to natural light,
It’s not just your bedtime routine but also your
which has an alerting
effect and influences your
you need. Take a cue from Michelle Drerup, PsyD, internal clock. I also try to
director of behavioral sleep medicine with the exercise during the day to
Cleveland Clinic Sleep Disorders Center, and you’ll help improve my quality
be counting sheep before you know it. of sleep at night – I find
that the more active I am,
the better I sleep.
5. When all else fails... I use strictly behavioral and
lifestyle strategies to ensure I get restful sleep. However, when
I am traveling and dealing with jet lag, I will occasionally use a
very low dosage of melatonin (0.5 milligram) to help me along.
MAY/JUNE 2020
 Sustainable
Ingredient
Superstars
Between regular gas emissions and a
global health crisis, the planet has taken
a big hit recently. Here are 5 eco-friendly
foods to consider. BY KATE GEAGAN

Building an eco-friendly kitchen doesn’t have to be

overwhelming. In fact, it’s never been easier, thanks to
a group of companies with fresh-thinking, passionate
founders who are committed to bringing accessible
solutions to the marketplace. Not only do these up-and-
coming companies and their sustainable ingredients
earn high nutrition marks, but when you select them,
you’ll be contributing to a more resilient, healthier world.

1. SORGHUM. Widely available but often underused,

sorghum is a gluten-free grain grown locally in the US.
Choosing it over other ancient grains can lead to a lower
carbon footprint, as fewer emissions are used during its
transportation, explains Sharon Palmer, a leading plant-
based nutritionist and author of The Plant-Powered
Diet. “It’s also is a drought-tolerant crop, originally from
Northeast Africa, which means it requires less water,”
she adds. Sorghum also happens to be a nutritional
jackpot, packed with protein, fiber, iron, B vitamins and
phytochemicals such as phenolic acids, anthocyanins
and phytosterols.
As a “forgotten” food of sorts, sorghum offers a key
characteristic that sustainability experts suggest you
search for when shopping: diversity. Increasing the
variety in your cart exposes you to a larger spectrum of
nutrients while enhancing the biodiversity in the food
system, which is good for the health of pollinators like
bees and butterflies.

2. MORINGA. A tropical tree that thrives in low-

PHOTO COURTESY OF KULI KULI

water conditions, moringa can be used to reforest

areas in Africa prone to desertification. “Nutrient-
dense, climate-smart crops like moringa are critical to
improving the health of humanity and of our planet,”
says Lisa Curtis, a former Peace Corps volunteer and
Kuli Kuli works closely with local moringa farms.

28 cleaneating.com MAY/JUNE 2020

 a greener you

creating an estimated 2.45 pounds How? The company pioneered a

of carbon dioxide equivalent per method that uses water to draw
serving, compared to a scant nutrients from nuts, grains and
0.11 pounds for legumes. seeds for plant-based milks that
are healthy and delicious with
4. OKARA FLOUR. As the founder a smooth mouthfeel. And the
of an organic juice company, difference is reflected on the
Claire Schlemme saw firsthand the nutrition facts panel. For example,
mounds of pulp the juicing process eight ounces of Elmhurst almond
creates each day. This realization milk packs an impressive five grams
founder and CEO of Kuli Kuli, a
ultimately led her to swap juice for of protein, while traditional plant
company that has helped bring
flour when she founded Renewal milks have less than one gram. Its
moringa to the market. Considered
Mill, a company that works to cartons are also certified by the
one of the most nutritious plants on
create a circular food economy, Forest Stewardship Council, and
the planet – according to Kuli Kuli,
where by-products are transformed because they are shelf stable until
moringa boasts twice the protein of
kale and four times the iron, three
times the calcium and 250% more Increasing the variety of ingredients in
fiber – moringa also offers at-risk
populations a path to better food your cart exposes you to a larger spectrum
and livelihoods. (Kuli Kuli sources of nutrients while enhancing biodiversity.
its moringa from small farmers with
a focus on African women.) An easy
into functional ingredients that opened, they can help reduce your
way to give this superfood a shot
offer affordable nutrition. Its pure impact on the environment even
is to add some powdered moringa,
organic okara flour, for instance, further. The reason: Chemicals
like those from Kuli Kuli, to your
is gluten-free and made from such as hydrofluorocarbons may
morning smoothie.
the pulp left over from creating cool the refrigerators in the milk
soy milk. Packed with 7 grams aisle, but they also warm the
3. DAIRY-FREE BRIE.
of complete protein per serving, planet. Therefore, swapping the
Fermentation, a recent hot food
it boasts four times the fiber of refrigerated items in your cart
trend, is being used by a new
whole-wheat flour plus calcium for those that can be shipped and
generation of innovators to take
and iron. It’s this kind of innovative stored without coolants can help
on the challenge of plant-based
thinking that meets the goals laid fight global warming.
cheese. One such company is
out by global sustainability leaders
wildbrine, a creamery that uses wild
for “agricultural intensification”
lactic acid culture and an artisanal
– processes that extract more
fermentation aging process to
nutrition from existing crops in
deliver a cashew-based brie that
ways that don’t place stress on
CHEESE PHOTO COURTESY OF WILDBRINE, FLOUR PHOTO COURTESY OF RENEWAL MILL

has the satisfying “tang” of the

the environment.
real thing. This is great news, as
researchers continue to hone in
5. SHELF-STABLE PLANT
on the vital “gut-brain” link that
MILKS. The ingredient lists of
powers wellness, and fermented
Elmhurst nut milk products read
foods play a powerful role in your
refreshingly simple and clean;
microbiome’s health. Plus, plant-
think “nuts, water, salt.”
based foods produce less pollution
than animal-based ones. According
to the University of Michigan’s
Center for Sustainable Systems, Kate Geagan, MS, RD, is an award-winning dietitian and internationally recognized
for instance, cheese has one of leader in sustainable eating and nutrition. She is the author of Go Green, Get
the highest carbon impacts of any Lean: Trim Your Waistline with the Ultimate Low Carbon Footprint Diet, and she’s
ingredient, second only to beef, regularly appeared on The Dr. Oz Show and Katie Couric’s show Katie.

cleaneating.com 29
 Look to
the Host
In an uncertain climate, there’s one thing
you can do: Reinforce your health to the
best of your ability to weather any storm.
Here’s how.
BY JONNY BOWDEN, PHD, CNS
The French microbiologist
Louis Pasteur never heard of the
coronavirus, but he knew a thing or
two about infectious diseases. One
of the things he knew was that there
are two primary components in any
infectious disease: the pathogen and
the host. The pathogen (i.e., a virus)
is what infects, while the host (you)
is what is infected.
Pasteur, who spent his life
studying pathogens, was famously
quoted as saying: “The bacteria
are nothing. The soil is everything.”
I shorthanded this statement to
“Look to the host” in grad school and
have been referencing it ever since.
This is good advice for
these times, and here’s why
Pasteur realized that all the info
in the world about the nature of
germs and microbes wouldn’t do
30 cleaneating.com
much good without a greater
understanding of how they interact
with the host. Because, ultimately,
with any virus that comes to mind,
more people are infected than
ultimately succumb. The question
is why. Why do some people who’ve
been exposed to a microbe get sick
while others, exposed to the exact
same microbe, don’t?
Pasteur was telling us where to
look for the answer. There’s much
that’s unknown still about COVID-19,
and what we do know will probably
be out of date in a few months — in
fact, the information we have while
I’m writing this at time of press will
FKDQJHVLJQLāFDQWO\E\WKHWLPHWKLV
issue reaches you, I’m afraid. But we
do know a lot about hosts. We know
a lot about the immune system, how
it works and how to support it with
nutrition and lifestyle. We know
what weakens the immune system,
and we know what strengthens it.
So let’s start there. You can call
it your own personal “reinforcement
project.” Because the more you
do to fortify and strengthen your
PHOTO BY KRASULA/SHUTTERSTOCK.COM, VITAMIN C PHOTO BY MEMORY STOCKPHOTO/SHUTTERTSOCK.COM
own internal army, the better
\RXÚOOEHDEOHWRāJKWRIIØRUDW
least minimize damage from — any
challenge, coronavirus or otherwise.
Supporting immunity
with nutrition
There are two portals into this
reinforcement project — nutritional
and non-nutritional. I urge you to
take both of them equally seriously,
and I hope to convincingly show
you why both are so important.
Let’s start with nutrition. Although
most of us are hunkered down with
the boxes of food we’ve been able to
score from dwindling supplies at the
MAY/JUNE 2020

markets, this is not the time to
abandon your diet. Recent evidence
shows that the high blood sugar
spikes typically brought on by
sugar and processed carbs actually
depress the immune system — and
there’s a lot of sugar and starch in
those boxes of food you’re stocking
up on. Processed food is practically
a recipe for blood sugar spikes, and
ZHÚUHQRZāQGLQJWKDWKLJKEORRG
sugar creates molecules that
actually hamper the ability of the
body to control infections.
Interestingly, there’s one category
of food that grocery stores haven’t
sold out of — fruits and vegetables.
The rest of the store may look like
Poland during the Soviet occupation,
but the fresh-produce section is
RYHUĂRZLQJ%X\HYHU\WKLQJ\RX
can. Find new ways to make things.
Juice them (I do that daily). Grab
some of that high-quality cooking
oil you have in your pantry and
start learning new ways to stir-fry.
Even if circumstances demand
that you eat more processed food
than you’d otherwise choose to,
loading up on additional fruits and
vegetables is one of the best ways
to do damage control.
The other problem with processed
foods is how much sodium they
have. Sodium drains your cells of
potassium and magnesium, which
DUHNH\QXWULHQWVQHHGHGWRāJKW
LQĂDPPDWLRQDQGLQWKHFDVHRI
magnesium, to also lower stress and
ask dr. jonny
Vitamin D
Nothing in the body works
properly, especially the immune
system, if your vitamin D levels
are low. If your immune system is
too stimulated, you can wind up
with autoimmune disease, and if
it’s too sluggish, you wind up sick.
Vitamin D is an ultimate immune-
system balancer, helping to keep it
from over- or underreacting. You
can get an inexpensive blood test for
vitamin D from your doc, but make
sure you get the 25(OH) vitamin D
blood test. Most experts consider
a result of 50 to 80 nmol/L optimal.
When you supplement, make
absolutely sure you’re taking vitamin
D3 (cholecalciferol), not vitamin D2,
which is what they usually use to
“fortify” foods and is much less
absorbable by the body.
Vitamin C
Vitamin C may be an old standby,
but it works. Vitamin C actually
accumulates in immune system
cells like phagocytes and can
ultimately enhance microbial killing.
And remember, you can’t OD on C;
it’s not stored in the tissue, and the
side effect of taking “too much” is
mild diarrhea. So keep your tissues
loaded with the stuff. I’d recommend
2,000 milligrams a day during any
period when there are likely to be
immune-system challenges (such
30 milligrams, I’d recommend
going to 40 milligrams a day during
this period. Lozenges work well,
as do capsules or even liquid.
Olive leaf complex
(olive leaf extract)
This is a great all-around tonic for
the immune system. Compounds
in the olive leaf have been shown
to have antimicrobial activity
against a wide range of microbes.
The other way to
support immunity
The second portal into self-
IRUWLāFDWLRQLVDWOHDVWDVLPSRUWDQW
as the one that deals with what you
put into your body. And it has less
to do with the COVID-19 virus and
more to do with how you handle
challenges. Including big ones,
like coronavirus.
Statistically speaking, the
coronavirus will probably not kill
\RX%XWWKHFKURQLFVWUHVVDQG
anxiety it’s causing may. At the
very least, the collective stress,
anxiety and disconnection we’re all
maintain healthy blood sugar levels).
Foods in their natural state have
about a 4:1 ratio of potassium to
sodium, but when foods are
processed, that ratio gets turned
upside down. And while we’re still
in the nutrition-related portal,
here are four supplements I always
make sure to have on hand any
time my immune system is likely
to be extra-challenged.
DVĂXVHDVRQRURXWEUHDNV,I\RX
begin to experience mild diarrhea,
which rarely happens at doses under
5,000 to 10,000 milligrams, then
your tissues are fully loaded and
you can cut back a bit.
Zinc
Zinc is the uncredited superhero
of the immune system. Although
the usual daily dose is 15 to
experiencing is taking a huge toll on
both our physical and mental health.
So while you are doing everything
possible to protect your body from
the virus, you shouldn’t neglect the
potential this stress, anxiety and
social isolation has to wreak havoc
on your psyche.
See, you really can’t take actions
WKDWDUHVSHFLāFWRSUHYHQWLQJWKLV
virus, but you can take actions that
cleaneating.com 31

strengthen your overall immune
system and your general resilience,
both physically and mentally. We
need to “look to the host,” and the
host is you. The best protection
against a hurricane is to build a
strong home, and the best
protection against an unknown
virus is to build a strong, healthy,
resilient body. That means good
food, good supplements, good
sleep, good exercise and good
relationships — with others, and
with yourself. Especially during
these challenging times.
Stress, anxiety and worry are the
enemy of an optimally functioning
immune system (think about how
easy it is to get sick when you’re
feeling run down or stressed out).
There’s a whole science called
psychoneuroimmunology that
studies how what you think
JONNY BOWDEN, PhD, CNS Board-certified nutrition specialist, motivational
speaker, author and expert in the areas of weight loss and health.
32 cleaneating.com
ask dr. jonny
DERXWLQĂXHQFHV\RXULPPXQH
system. The science of psycho-
neuroendocrinology studies how
\RXUWKRXJKWVLQĂXHQFH\RXU
hormones. These sciences are
real, and their collective lessons
can be summed up in three words:
Your thoughts matter.
All of which is to say, let’s keep
“worry” in perspective. Chances
are very good indeed that a year
from now, the effect of the
coronavirus on most of us will
KDYHIDGHGVLJQLāFDQWO\%XWOHWÚV
consciously take steps to make
sure that our reactions to the
uncertainty and fear that’s in the
air right now don’t do more damage
than the very virus we’re afraid of
getting. Oh, and meanwhile, you
might be tired of hearing it by now,
but for goodness sakes, don’t forget
to wash your hands!
Strengthen
Immunity
Remember, to strengthen
immunity, your body needs
nutrients that help reduce
inflammation. Here are
some of the foods I’m
enjoying right now to
boost my own immunity:
Pumpkin seeds: A rich
source of zinc.
Sunflower seeds: High in
vitamin E and selenium.
Dried apricots: Potent source
of vitamins E and A.
Leafy greens (such as kale
and spinach): They’re high in
vitamins A, K and C as well as
zinc and potassium.
Cayenne pepper: High in
vitamin C.
Ginger: Antiviral and anti-
inflammatory properties.
Bananas: Loaded with
potassium. (HINT: Buy lots
and freeze them for shakes.)
Grapefruits and sweet
potatoes: Also rich in
potassium.
Avocados: 700 milligrams of
potassium and they last for
two weeks in the fridge!
Almonds, cashews and
PHOTO BY 1033938349/SHUTTERSTOCK.COM
Brazil nuts: My pantry is
packed with these and other
nuts (and seeds). They last
a long time in the fridge
and have endless uses from
snacking to sprinkling.
MAY/JUNE 2020
 SweetLeaf®
BLUEBERRY SMOOTHIE
8 drops SweetLeaf® Liquid Stevia Vanilla Crème
Sweet Drops®
6 ice cubes
1 cup vegan yogurt, unsweetened
1/2 cup blueberries, frozen
1/2 cup cranberry juice
Place ice cubes in blender and crush on high. Add
unsweetened vegan yogurt, frozen blueberries,
cranberry juice, and SweetLeaf® Liquid Stevia Vanilla
Crème Sweet Drops®. Blend on high until smooth.

NO SUGARS • ZERO CALORIES

NO ARTIFICIAL SWEETENERS

Switch from sugar and keep the sweet in foods, beverages, and recipes – deliciously! Choose
plant-based SweetLeaf products and reduce calories, carbs, and sugars. You’ll be happy you did!
SweetLeaf can be the tool to make better-for-you lifestyle choices enjoyable.
Shop in-store or online at: SWEETLEAF.COM
 nflammatio n ,
Beat I lt h
o u r H e a
Rese
t Y
Learn the factors that play a role in chronic inflammation, the silent condition that may
contribute to impaired immune function, weight gain and even heart disease. To help
you on your inflammation-free path are these quick and easy recipes that taste great
and use nutrient-dense ingredients to bring you closer to optimal health.
BY ERIN MACDONALD, RDN, AND TIFFANI BACHUS, RDN,
ILLUSTRATIONS BY SABINA FENN, PHOTOGRAPHY BY ROBERTO CARUSO

,QĂDPPDWLRQLVDEX]]ZRUG ODVWZHHNVPRQWKVRU\HDUVDQGVHW &KURQLFLQĂDPPDWLRQFDQ

WKDWÚVXVHGE\KHDOWKH[SHUWV
FHOHEULW\GRFWRUVDQGVRFLDOPHGLD
LQĂXHQFHUVDOORIZKRPWRXWDQ
DQWLLQĂDPPDWRU\GLHWDVDFXUHDOO
$QGZKLOHZHZRXOGQÚWJRDVIDUDV
WRFDOOLWDSDQDFHDLQĂDPPDWLRQ
GHāQLWHO\LVDIDFWRUWKDWDIIHFWVD
\RXXSIRUKHDOWKSUREOHPVLQFOXGLQJ
DUWKULWLVLQVXOLQUHVLVWDQFHREHVLW\
DQGKHDUWGLVHDVH
/LIHVW\OHIDFWRUVFDQFRQWULEXWH
WRFKURQLFLQĂDPPDWLRQ3RRU
TXDOLW\DQGLQDGHTXDWHVOHHSDSSHDUV
WRSURPRWHLQFUHDVHGUHOHDVHRI
FRQWULEXWHWRRWKHUVHULRXVKHDOWK
LVVXHVVXFKDVFRURQDU\DUWHU\
GLVHDVHDQGDXWRLPPXQHGLVHDVH
DQGLWHYHQLPSDFWVWKHZD\\RXU
LPPXQHV\VWHPUHDFWVWRYLUXVHV
DQGEDFWHULDOLQIHFWLRQV:KHQ
LQĂDPPDWLRQLVNHSWLQFKHFN\RXU
YDVWQXPEHURI\RXUERG\ÚVV\VWHPV
6RZKDWH[DFWO\LVLQĂDPPDWLRQ"
,W
VDQDWXUDOSURFHVVWKDWSURWHFWV OHDGWRFUDYLQJVIRUVXJDU\DQG
\RXUERG\DQGDOORZVLWWRKHDO
$FXWHLQĂDPPDWLRQRFFXUVDIWHUDQ
LQMXU\VXFKDVZKHQ\RXJHWDPLQRU
FXWRUVSUDLQ\RXUDQNOH7KHDUHD
JHWVUHGDQGVZROOHQDQGW\SLFDOO\
KXUWVIRUDIHZGD\VDWPRVWEXW
LWKHDOVUHODWLYHO\TXLFNO\&KURQLF
LQĂDPPDWLRQLVPRUHVXEWOHEXWFDQ
34 cleaneating.com
FRUWLVROWKHVWUHVVKRUPRQH
ZKLFKPD\LQFUHDVHKXQJHUDQG
LQYDGHUDWWDFNVRQHRIWKHPDMRU
SURFHVVHGIRRG'DLO\VWUHVVIURP
ZRUNIDPLO\UHVSRQVLELOLWLHV
āQDQFLDOEXUGHQVDQGFRPPXWLQJ
FDQFDXVHDFRQVWDQWUHOHDVHDQG
KLJKOHYHORIFRUWLVROLQ\RXUEORRG
+LJKFRUWLVROOHYHOVPD\SURPRWH
LQVXOLQUHVLVWDQFHZKLFKFDQOHDGWR
GLDEHWHVDQGZHLJKWJDLQ
ERG\LVOHVVOLNHO\WRRYHUDFWLYDWH
WKHLPPXQHV\VWHPZKHQDIRUHLJQ
FRQFHUQVZKHQVRPHRQHIDOOVLOOZLWK
DYLUDOLQIHFWLRQVXFKDV&29,'
2QHRIWKHPRVWFRPPRQO\
WDONHGDERXWOLIHVW\OHIDFWRUVWKDW
LPSDFWVLQĂDPPDWLRQWKRXJKLV
IRRG)RUWXQDWHO\WKHUHÚVDJRRG
FRQVHQVXVDERXWZKLFKIRRGVFDXVH
LQĂDPPDWLRQDQGZKLFKKHOSāJKWLW
MAY/JUNE 2020
 reset your health | RECIPES

&RQVXPLQJKLJKDPRXQWVRIVXJDU VHHÜ:K\<RXU&RRNLQJ0HWKRG SRWDWRHVEHOOSHSSHUVFDUURWVDQG

KLJKIUXFWRVHFRUQV\UXSDQGZKLWH 0DWWHUVÝS EHUULHV7KHQāOOWKHRWKHUKDOIZLWK
UHāQHGFDUERK\GUDWHVKDVEHHQ $GLHWEDVHGRQZKROHQXWULHQW \RXUIDYRULWHSURWHLQDQLPDOVRXUFHV
OLQNHGWRLQVXOLQUHVLVWDQFHZHLJKW GHQVHIRRGVPRVWO\IURPSODQWV RUSODQWEDVHGSURWHLQVRXUFHVVXFK
JDLQLQĂDPPDWLRQDQGGLDEHWHV
3URFHVVHGDQGSDFNDJHGIRRGVWKDW
FRQWDLQDUWLāFLDOWUDQVIDWVKDYHEHHQ
VKRZQLQVRPHVWXGLHVWRSURPRWH
LQĂDPPDWLRQDQGPD\GDPDJHWKH
OLQLQJRI\RXUDUWHULHV
LVULFKLQDQWLLQĂDPPDWRU\
DQWLR[LGDQWVDQGSK\WRFKHPLFDOV
YLWDPLQVPLQHUDOVDQGRPHJD
IDWW\DFLGV$QWLLQĂDPPDWRU\IRRGV
LQFOXGHVRPHIUXLWVYHJHWDEOHVQXWV
VHHGVKHDOWK\IDWVOLNHDYRFDGRV
DVEHDQVOHQWLOVDQGRUJDQLFWRIX
WKDWÚVEHHQFRRNHGZLWKKHUEVDQG
VSLFHVLQDQDQWLLQĂDPPDWRU\IDW
OLNHDJRRGTXDOLW\ROLYHRUDYRFDGR
RLO7RSLWZLWKQXWVRUVHHGVIRU
FUXQFK$QGHQMR\DWDOOJODVVRI
9HJHWDEOHRLOVWKDWFRPHIURP DQGH[WUDYLUJLQROLYHRLOKHDOWK\ ZDWHURUDPXJRIEUHZHGJUHHQWHD
VHHGVVXFKDVFRUQDQGVR\XVHG SURWHLQVOLNHIDWW\āVKOLNHZLOG RUPDWFKDZLWK\RXUPHDO,QIDFW
LQKRPHFRRNLQJUHVWDXUDQWPHDOV $ODVNDQVDOPRQDQGVDUGLQHVKHUEV ZHÚYHFXUDWHGVL[DQWLLQĂDPPDWRU\
DQGSURFHVVHGIRRGVDUHKLJKLQ
RPHJDIDWW\DFLGV7KHPDMRULW\
RIRPHJDIDWW\DFLGVKDYHEHHQ
OLQNHGWRLQĂDPPDWLRQDVZHOODV
DOWHULQJWKHRPHJDWRRPHJD
UDWLRLQIDYRURIPRUHLQĂDPPDWLRQ
$QGāQDOO\IRRGVWKDWKDYHEHHQ
H[SRVHGWRKLJKGU\KHDW×IRU
H[DPSOHZKHQEDNHGEURLOHG
JULOOHGRUURDVWHG×PD\LQFUHDVH
R[LGDWLYHVWUHVVDQGLQĂDPPDWLRQ
ZKLFKFDQLQFUHDVHWKHULVNIRU
REHVLW\DQGFKURQLFGLVHDVHV
DQGVSLFHVOLNHWXUPHULFDQGJLQJHU
DQGJUHHQWHD2WKHUKHDOWK\SURWHLQ
VRXUFHVLQFOXGHSDVWXUHUDLVHG
HJJVDQGSRUNRUJDQLFFKLFNHQDQG
WXUNH\DQGJUDVVIHGDQGJUDVV
āQLVKHGEHHIDQGELVRQ7KHVH
SURWHLQVKDYHDKHDOWKLHUIDWSURāOH
WKDQFRQYHQWLRQDOO\UDLVHGDQLPDOV
7RHQVXUH\RXÚUHJHWWLQJHQRXJK
DQWLLQĂDPPDWRU\IRRGVLQHYHU\
PHDOVWDUWE\FRYHULQJKDOIRI\RXU
SODWHZLWKFRORUIXOYHJHWDEOHVVXFK
DVGDUN\OHDI\JUHHQVEHHWVVZHHW
UHFLSHVWRNLFNVWDUW\RXUKHDOWK
UHVHWLQWKLVVHFWLRQ
7RFRPSOHPHQW\RXUDQWL
LQĂDPPDWRU\HDWLQJLQFRUSRUDWH
VRPHIRUPRIGDLO\H[HUFLVHEUHDWK
ZRUNRUPHGLWDWLRQWRUHGXFHVWUHVV
DQGHQJDJHLQDQHYHQLQJURXWLQH
WKDWSULRULWL]HVVOHHS:LWKWKH
ULJKWKDELWVLQDPDWWHURIGD\V
\RXVKRXOGQRWLFHPRUHHQHUJ\DQG
IHZHUDFKHVDQGSDLQV
For your complete 14-day anti-
inflammatory meal plan, turn to page 70.
cleaneating.com 35
RECIPES | reset your health

Breakfast

Sweet Potato
& Bacon Hash
with Avocado Crema
p. 38

36 cleaneating.com MAY/JUNE 2020

 One-Bowl
Paleo Banana Loaf
with Chocolate Chips
p. 38

WHY YOUR COOKING METHOD MATTERS

If advanced glycation end products
(AGEs) are not on your radar yet,
they should be. Put simply, AGEs are
compounds formed when proteins
or lipids (i.e., fats) bond with sugar
in a process called glycation. Foods
called dietary advanced glycation
end products (dAGEs) are foods that
are processed and refined or that
have been cooked in a way that
has formed AGEs. Cooking method
is very important in the prevention
of dAGEs; wet, lower-temperature
cooking methods, such as poaching,
boiling, steaming and simmering as
well as marinating meat in an acid
(such as lemon juice or vinegar) will
generate fewer dAGEs than broiling,
grilling or frying. AGEs contribute
to increased oxidative stress and
inflammation, which are linked to
diabetes and cardiovascular disease.
The consumption of dietary antioxidants
such as plant-derived polyphenols,
found in numerous sources including
some berries, teas and coffees may
also help prevent AGE formation.

37
RECIPES | reset your health
Sweet Potato
& Bacon Hash
with Avocado Crema
Q GF
SERVES 4.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 40 MINUTES.
7RVVHGZLWKJRRGIRU\RXOHDI\
JUHHQVDQGDQXQH[SHFWHGNLFNRI
URVHPDU\WKLVVDWLVI\LQJGLVKWDNHV
VZHHWSRWDWRKDVKWRDQRWKHUOHYHO
4 1-oz slices nitrate-free bacon
2 lb sweet potatoes, peeled
and cut into ½-inch cubes
(about 3 cups)
2 shallots, chopped
¾ tsp sea salt, divided
¼ tsp ground black pepper
4 cups baby spinach
2 tsp minced fresh rosemary
8 large eggs
1 avocado, peeled,
pitted and chopped
¼ cup full-fat sour cream
1 tbsp fresh lime juice
1.3UHKHDWRYHQWRq),QD
ODUJHVNLOOHWRQPHGLXPDGGEDFRQ
DQGFRRNXQWLOOLJKWO\FULVS\WR
PLQXWHV7UDQVIHUEDFRQWRD
FXWWLQJERDUGUHVHUYLQJIDWLQVNLOOHW
38 cleaneating.com
2.,QFUHDVHKHDWXQGHUVNLOOHWWR 1 tsp ground cinnamon
PHGLXPKLJK$GGSRWDWRHVDQG
1⁄8 tsp sea salt
VKDOORWVVHDVRQZLWKWZRWKLUGVRI
HDFKVDOWDQGSHSSHU6WLUWRFRDW 1 cup almond flour
LQIDWDQGFRRNPLQXWHVXQWLO 2 tbsp coconut flour
SRWDWRHVEHJLQWRVRIWHQ
1⁄2 tsp baking soda
3.&KRSEDFRQLQWRELWHVL]HSLHFHV
1⁄3 cup dairy-free chocolate chips
7RVNLOOHWDGGEDFRQVSLQDFKDQG
URVHPDU\DQGVDXWªWRPLQXWHV 1⁄2 cup chopped raw pecans
4.8VLQJDVSRRQFUHDWHKROHVLQ
KDVKPL[WXUHWKHQFUDFNDQHJJLQWR 1.3UHKHDWRYHQWRq)/LQHD
HDFK7UDQVIHUWRRYHQDQGEDNHIRU [LQFKORDISDQZLWKSDUFKPHQW
WRPLQXWHVXQWLOZKLWHVDUHVHW SDSHU6HWDVLGH
EXW\RONDUHVWLOOUXQQ\
2. ,QDODUJHPL[LQJERZOPDVK
5. 0HDQZKLOHLQDVPDOOIRRG EDQDQDV6WLULQHJJVFROODJHQ
ĂD[VHHGVYDQLOODFLQQDPRQDQGVDOW
SURFHVVRUSURFHVVDYRFDGRVRXU
FUHDPOLPHMXLFHDQGUHPDLQLQJ PL[ZHOO$GGDOPRQGĂRXUFRFRQXW
RQHWKLUGRIVDOWIRUPLQXWHRU ĂRXUDQGEDNLQJVRGDPL[ZHOO)ROG
XQWLOVPRRWK'UL]]OHRYHUKDVK LQFKRFRODWHFKLSVDQGSHFDQV
PER SERVING (¼ of recipe): Calories: 482, 3.3RXUEDWWHULQWRSUHSDUHGSDQ
Total Fat: 28 g, Sat. Fat: 9 g, Monounsaturated EDNHPLQXWHVRUXQWLODWRRWKSLFN
Fat: 13 g, Polyunsaturated Fat: 4 g, Carbs: 39 g, LQVHUWHGLQWKHFHQWHURIWKHORDI
Fiber: 10 g, Sugars: 11 g, Protein: 20 g, FRPHVRXWFOHDQ
Sodium: 730 mg, Cholesterol: 390 mg
4. /HWFRROLQSDQPLQXWHVEHIRUH
WUDQVIHUULQJWRDZLUHUDFNWRFRRO
FRPSOHWHO\DERXWPLQXWHVPRUH
One-Bowl Paleo
PER SERVING (1⁄8 of recipe): Calories: 259,
Banana Loaf Total Fat: 18 g, Sat. Fat: 4 g, Monounsaturated
Fat: 9 g, Polyunsaturated Fat: 5 g, Carbs: 17 g,
with Chocolate Chips Fiber: 6 g, Sugars: 7.5 g, Protein: 10.5 g,
P F GF Sodium: 144 mg, Cholesterol: 47 mg
SERVES 8.
HANDS-ON TIME: 10 MINUTES.
TOTAL TIME: 50 MINUTES.*
*PLUS COOLING TIME.
/HWWKHNLGLQ\RXMXPSIRUMR\RYHU
WKLVOXVFLRXVEDQDQDORDIWKDWWKH
JURZQXSLQ\RXFDQZKLSWRJHWKHULQ
PLQXWHVIODW)RUEHVWUHVXOWVXVH
YHU\ULSHEDQDQDV
2 ripe bananas
2 large eggs
3 scoops (3 tbsp) collagen powder
2 tbsp ground flaxseeds
1 tsp pure vanilla extract
MAY/JUNE 2020
Lunch

Roasted Salmon
& Veggie Bowl
with Sesame
Orange Sauce
p. 40
39
RECIPES | reset your health
Roasted Salmon
& Veggie Bowl
with Sesame Orange Sauce
GF
Q A
SERVES 4.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 40 MINUTES.
Not your average quinoa bowl,
this version spoons a warm sesame
sauce spiked with refreshing orange
over wild salmon and a bevy of
tender veggies.
1⁄2 cup quinoa, rinsed
4 5-oz pieces wild salmon
1⁄4 tsp each sea salt and ground
black pepper, divided
1⁄4 cup sesame oil
2 oranges, zested
and juiced
2 tbsp rice vinegar
1 tbsp reduced-sodium
soy sauce
40 cleaneating.com
2 tsp grated ginger
Grilled Chicken
2 tsp raw honey
Tacos with Roasted
1 tsp arrowroot starch
(TRY: Bob's Red Mill
Tomatillo Salsa P Q GF
Arrowroot Starch)
SERVES 4.
1 tbsp avocado oil or HANDS-ON TIME: 30 MINUTES.
extra-virgin olive oil TOTAL TIME: 40 MINUTES.
12 oz baby bok choy, trimmed
and leaves separated Roasting tomatillos softens
their sourness while adding a
6 oz oyster mushrooms,
little sweetness, making them
trimmed
the ideal topping for chicken and
4 oz snap peas zucchini. If you can't find poblano
1 tbsp sesame seeds pepper, a red or green bell
pepper can substitute.
1. Cook quinoa according to SALSA
package directions.
1 lb tomatillos (about 7)
2. Meanwhile, preheat oven to
1 shallot, peeled and halved
400°F. Line a baking sheet with
parchment paper. Place salmon on 1 jalapeño chile pepper
baking sheet and season with one- 3 cloves garlic
half of each salt and pepper. Bake
8 to 10 minutes, or until just 1⁄2 cup fresh cilantro
cooked through. 1 lime, zested and juiced
3. Meanwhile, in a small bowl whisk 1 tsp ground cumin
together sesame oil, orange zest 1⁄4 tsp each sea salt and
and juice, vinegar, soy sauce, ginger, ground black pepper
honey, arrowroot and remaining
one-half of each salt and pepper.
Set aside. TACOS
4 5-oz boneless, skinless
4. In a large skillet over medium-
chicken thighs
high, heat avocado oil. Add bok
choy and cook, stirring as needed, 1 tbsp avocado oil, divided
for 3 minutes. Add mushrooms and 1⁄4 tsp each sea salt and ground
snap peas; cook for 3 minutes more, black pepper, divided
or until all vegetables are tender.
Transfer to a plate. 2 zucchini, each sliced
lengthwise into 4 planks
5. Into same skillet, pour in 4 green onions
sauce mixture; heat on medium for
2 minutes, whisking until thickened. 1 poblano pepper or
bell pepper
6. Divide vegetables, quinoa and
4 grain-free tortillas
salmon between bowls. Spoon sauce
(TRY: Siete Grain-Free
over top and sprinkle with seeds. Tortillas) or 8 butter
lettuce leaves
PER SERVING (1⁄4 of recipe): Calories: 480,
Total Fat: 25 g, Sat. Fat: 4 g, Monounsaturated 2 avocados
Fat: 11 g, Polyunsaturated Fat: 9 g, Carbs: 29 g,
Fiber: 5 g, Sugars: 8 g, Protein: 35 g, 2 tbsp hemp hearts
Sodium: 439 mg, Cholesterol: 66 mg
1. Preheat oven to 400°F.
Line a baking sheet with
parchment paper.

2. Prepare salsa: Remove husks

from tomatillos and rinse under
cold water. Arrange tomatillos,
shallot, jalapeño and garlic on
prepared sheet. Roast 15 to
20 minutes, or until golden.
When cool enough to handle,
slice jalapeño lengthwise and
carefully remove seeds, avoiding
skin contact. To a blender, add all
roasted vegetables, cilantro, lime
zest and juice, cumin, salt and
pepper. Blend until smooth.

3. Meanwhile, preheat grill (or an

indoor grill pan) to medium-
high. In a large bowl, toss chicken
with half of each oil, salt and pepper.
In a separate bowl, toss zucchini,
green onions and poblano pepper with
remaining one-half of each oil, salt and
pepper. Place chicken and vegetables
onto grill. Cook chicken 5 to 6 minutes
per side, or until cooked through. Cook
zucchini and green onions 3 minutes per
side. Char poblano pepper on all sides
until blackened, then transfer to a paper
bag, seal and let steam 10 minutes.

4. Transfer vegetables to a cutting

board; roughly chop and set aside.
Transfer chicken to a separate cutting
board; chop and toss with a spoonful of
tomatillo salsa.

5. Remove poblano pepper from paper

bag. Use a paper towel to rub away
charred skin. Slice poblano, discarding
stem and seeds.

6. To build tacos, heat tortillas on a grill

or skillet, 10 to 15 seconds. Transfer to
DSODWHDQGāOOZLWKFKLFNHQ]XFFKLQL
onions, peppers and remaining salsa,
then top with avocado and hemp hearts.
(Alternatively, use butter lettuce leaves
A BETTER TORTILLA:
A grain-rich diet can be inflammatory for some, so during a health
in place of tortilla.)
reset, try making tacos using tortillas made from almond or
PER SERVING (¼ of recipe): Calories: 575, cassava flour. Grain-free tortillas need to be gently heated over
Total Fat: 33 g, Sat. Fat: 6 g, Monounsaturated an open flame or in a hot pan to make them more pliable.
Fat: 17 g, Polyunsaturated Fat: 7 g, Carbs: 38 g,
Fiber: 13 g, Sugars: 9 g, Protein: 38 g, Sodium: 515 mg,
Cholesterol: 154 mg

cleaneating.com 41
 Dinners

Lemon Herb Cod

Parchment Packets
p. 44

A
MEDITERRANEAN
STAPLE:
Olive oil, a key staple
in an anti-inflammatory
diet, is brimming with
health-promoting
polyphenols. This good-
for-you fat also helps
improve the absorption
of phytochemicals and
antioxidants, such
as in the baby greens,
basil and cilantro
in this recipe.

42 cleaneating.com MAY/JUNE 2020

 reset your health | RECIPES

Sabina Fenn
ILLUSTRATOR,
TORONTO, CANADA
Freelance illustrator
Sabina Fenn’s love for
painting started as
soon as she could hold
Tropical Grilled Chicken a paintbrush. While
her portfolio includes
SABINA PHOTO BY MEGAN GLOVER

with Mango Salsa

p. 45 commissions for pets and
family portraits, she’s
begun branching into
licensing for home décor,
product packaging and
book illustrations.

cleaneating.com 43
 BODY IN
BALANCE
Ayurvedic-Inspired Lifestyle Tips for Reducing Inflammation
Ayurvedic medicine is one of the world’s
oldest healing systems, originating in
India thousands of years ago. It has
been described as a reflection of a
life attuned to the changing cycles
of nature. It is believed our bodies
and minds are primed to receive
different types of nourishment in
rhythm with nature’s cycle. Eating the
way nature intended is said to create
the best diet for mood, energy and
weight management while improving
digestion and reducing inflammation
via a balancing “opposite” approach.
According to Ayurvedic medicine,
the three principles to food are how
you eat, when you eat and what you
eat. Here, we offer some key elements
inspired by those guidelines:
HOW YOU EAT: How you consume
food starts with how you cook.
Preparing meals in a calm and mindful
manner allows you to be relaxed and
in tune with your food and your body
when you eat. As a result, you develop
more of a connection to your food and
how your body feels. You may feel your
hunger disappear and notice a sense
of satisfaction. Thus, you honor your
body’s needs for nourishment and can
appreciate the meal.
WHEN YOU EAT: We’ve been taught
for far too long to eat multiple meals
and snacks throughout the day.
Unfortunately, this has contributed
to an increase in insulin resistance,
obesity and type 2 diabetes, all of
which increase inflammation in the
body. It’s time to return to the “old-
fashioned” standard of three meals
a day and to time your meals to be
in sync with the light-dark cycles of
the season. To do this, breakfast and
lunch should be the biggest meals
of the day, since they provide you
with sufficient fuel for the physical
and mental activities of the day
ahead. Dinner should usually be small
and easy to digest, as your body is
preparing for reduced activity and
slumber. A small and early dinner also
allows for your digestive system to rest
for longer and allow your body to focus
on detoxification and repair.
WHAT YOU EAT: Consume foods that
are in season so that you connect
the body to the rhythm of nature.
Summer is characterized by heat and
fire, so it is best to balance that by
eating cooling, damp foods (think
fruit, vegetables and salads) and
smaller meals. Fall and winter are cool
and dry, so turn to warm, higher-fat
comfort foods, such as soup, root
vegetables, nuts, seeds, fatty fish,
beans and hot tea. These will keep the
body warm and provide the energy
and insulation needed to endure the
long, cold seasons. Spring is filled with
heaviness and moisture; switch to dry,
bitter roots and astringent fruits and
vegetables like leafy greens, beets
and pomegranates that help with
liver detoxification. All of these foods
provide anti-inflammatory compounds
that can help reduce inflammation.
Lemon Herb Cod
Parchment Packets
P Q GF
SERVES 4.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 30 MINUTES.
/HPRQORYHUVZLOOUHDOO\GLJWKLV
GLVK5LFKDQGPHDW\FRGVWHDPV
DZD\XQGHUOHPRQVOLFHVLQD
SDUFKPHQWSDFNDJHWKHQDIUHVK
KHUEDQGOHPRQVDXFHDGGVWKH
ILQLVKLQJWRXFK
4 cups baby greens (kale,
chard, spinach or a mix)
4 green onions, cut into
1-inch pieces
4 5-oz wild cod fillets
1 tbsp extra-virgin olive oil
1⁄4 tsp sea salt
1⁄8 tsp ground black pepper
1 lemon, juiced
1 lemon, sliced into rounds
LEMON HERB SAUCE
1 cup fresh basil
1 cup fresh cilantro
2 cloves cloves
1 lemon, juiced
1⁄8 tsp each sea salt and
ground black pepper
3 tbsp extra-virgin olive oil

44 cleaneating.com MAY/JUNE 2020


1. Preheat oven to 400°F.
2. Tear parchment paper into
15 x 13-inch pieces, enough for each
reset your health | RECIPES
Tropical Grilled Chicken with Mango Salsa P Q GF
SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 30 MINUTES.
0RUHRIDVLGHGLVKWKDQDFRQGLPHQWWKH]LSS\PDQJRVDOVDLQWKLVGLQQHU
FDQEHPDGHDVPLOGRUVSLF\DV\RXOLNH
CHICKEN & ASPARAGUS 1. 3UHKHDWJULOOWRPHGLXPKLJK
SLHFHRIāVK)ROGHDFKSLHFHLQKDOI
1 bunch asparagus
to form a crease then open back up.
3. 'LYLGHJUHHQVHYHQO\DPRQJ
SDUFKPHQWSODFLQJDORQJVLGHWKH
crease (not over top). Top each with
JUHHQRQLRQVDQGFRG6HDVRQZLWK
HTXDODPRXQWVRLOVDOWSHSSHUDQG
OHPRQMXLFHWRSZLWKOHPRQVOLFHV
7RFORVHHDFKSDUFKPHQWSDFNDJH
IROGDORQJWKHFUHDVHRYHUWKHāVK
XQWLOWKHHQGVRIWKHSDSHUPHHW
SALSA
6WDUWLQJDWRQHHQGIROGRUFUXQFK
WRJHWKHUWKHRSHQHGJHVXQWLOWKH
HQWLUHSDFNDJHLVVHDOHG5HSHDW
ZLWKHDFKSDFNDJH3ODFHSDUFKPHQW
SDFNDJHVRQDEDNLQJVKHHWEDNH
12 minutes.
4. 0HDQZKLOHPDNHVDXFH,QD
VPDOOIRRGSURFHVVRUDGGDOO
LQJUHGLHQWVH[FHSWRLO3XOVHWR
EUHDNGRZQKHUEVWKHQVWUHDPLQ
RLO$GGZDWHUWEVSDWDWLPHLI
QHHGHGXQWLOVPRRWK
5.&DUHIXOO\FXWRSHQSDUFKPHQW
EHLQJPLQGIXORIWKHVWHDP7UDQVIHU
āVKDQGYHJHWDEOHVWRSODWHVDQGWRS
HDFKSLHFHRIFRGZLWKKHUEVDXFH
1 tbsp avocado oil, divided
1⁄4 tsp each sea salt and ground
black pepper, divided
1⁄2 lime, juiced
3⁄4 tsp ground cumin
4 5-oz boneless, skinless
chicken thighs
1 mango, peeled,
pitted and chopped
1 large avocado, peeled,
pitted and chopped
1⁄2 orange or yellow bell
pepper, diced
1⁄2 cup chopped fresh cilantro
3 tbsp diced shallots
1 lime, juiced
1⁄8 tsp each ground cumin,
sea salt and ground
black pepper
1 jalapeño chile pepper,
diced, optional
RUXVHDQLQGRRUJULOOSDQ
2.3UHSDUHFKLFNHQDQGDVSDUDJXV,Q
DPHGLXPERZOWRVVDVSDUDJXVZLWK
RQHKDOIRIHDFKRLOVDOWDQGSHSSHU
VHWDVLGHRQDSODWH,QVDPHERZO
ZKLVNWRJHWKHUOLPHMXLFHFXPLQDQG
UHPDLQLQJRQHKDOIHDFKRLOVDOWDQG
SHSSHU$GGFKLFNHQWRERZODQG
toss to coat.
3. 3ODFHFKLFNHQDQGDVSDUDJXV
RQJULOO&RRNFKLFNHQWRPLQXWHV
SHUVLGHRUXQWLOFRRNHGWKURXJK
&RRNDVSDUDJXVXQWLOWHQGHUWR
7 minutes.
4.0HDQZKLOHPDNHVDOVD,QD
PHGLXPERZOFRPELQHDOOLQJUHGLHQWV
5.7UDQVIHUFKLFNHQDQGDVSDUDJXV
WRDSODWWHUDQGWRSZLWKVDOVD
PER SERVING (¼ of recipe): Calories: 420,
Total Fat: 23 g, Sat. Fat: 5 g, Monounsaturated
Fat: 13 g, Polyunsaturated Fat: 4 g, Carbs: 25 g,
Fiber: 7.5 g, Sugars: 13 g, Protein: 33 g,
Sodium: 320 mg, Cholesterol: 154 mg

PER SERVING (1⁄4 of recipe): Calories: 272,

Total Fat: 15 g, Sat. Fat: 2 g, Monounsaturated
Fat: 11 g, Polyunsaturated Fat: 2 g, Carbs: 7 g,
Fiber: 2 g, Sugars: 1 g, Protein: 27 g,
Sodium: 263 mg, Cholesterol: 61 mg

EAT THE RAINBOW:

One major takeaway of a health-reset diet? Eat the colors of the
rainbow, such as in this salsa – with bright yellow from the mango,
green herbs and orange bell pepper – each color containing a different
spectrum of anti-inflammatory phytochemicals and antioxidants.

cleaneating.com 45
 FOOD STYLING BY CHRISTOPHER ST. ONGE, PROP STYLING BY THE PROPS

Your morning meal gets a nutritious upgrade

with these vegetable-filled plates rich in protein
and fiber to keep you full and satiated until lunch.
RECIPES BY BETH LIPTON, PHOTOGRAPHY BY SUECH AND BECK

46 cleaneating.com MAY/JUNE 2020

 breakfast salads | RECIPES

Fruit
& Oat
Salad
with Crispy
Prosciutto
p. 50

cleaneating.com 47
RECIPES | breakfast salads

Eggs Benedict Salad Q

SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 40 MINUTES.

This salad features poached eggs smothered in a bacon-laced hollandaise

VDXFH%XWWHUHGZKROHJUDLQ(QJOLVKPXIāQVDUHJUHDWIRUVRDNLQJXSWKHVDXFH
RU\RXFDQXVHDJUDLQIUHHPXIāQRUVNLSLWHQWLUHO\IRUDORZHUFDUERSWLRQ
4 1-oz slices bacon, chopped (no
added nitrates or nitrites)
1⁄3 cup organic unsalted butter,
melted + additional for
buttering muffins
2 tbsp white vinegar
1⁄2 tsp sea salt + additional to taste
4 large eggs + 3 large egg
yolks (NOTE: Use in-shell
pasteurized eggs yolks
if you prefer.)
VHSDUDWHVPDOOFXSV:RUNLQJRQHDW
DWLPHVOLGHHJJVFDUHIXOO\LQWRVNLOOHW
OHDYLQJVSDFHEHWZHHQHDFK&RRN
XQWLOZKLWHVDUHVHWDQG\RONVDUHVWLOO
UXQQ\WRPLQXWHV8VLQJDVORWWHG
VSRRQUHPRYHHJJVRQHDWDWLPHLQ
the same order they were added. Pat
bottom of spoon with paper towels to
remove excess water. Place eggs on
DSODWHDQGFRYHUWRNHHSZDUP
3. 3UHSDUHKROODQGDLVH7RDEOHQGHU
DGGUHPDLQLQJ\RONV$GGOHPRQ
1 tbsp fresh lemon juice
Pinch paprika, optional
ground black pepper,
to taste
2 whole-grain (or grain-free)
English muffins, split, toasted
6 cups chopped romaine lettuce
2 green onions, white
and light green parts
thinly sliced
1. 7RDPHGLXPVNLOOHWRQPHGLXPORZ
DGGEDFRQ&RRNVWLUULQJRFFDVLRQDOO\
until bacon is golden and fat has
UHQGHUHGDGMXVWKHDWDVQHHGHGWR
MXLFHDQGSDSULNDLIXVLQJEOHQGRQ
lowest speed. Remove cap in center
RIOLGUDLVHVSHHGVOLJKWO\DQGGUL]]OH
in bacon fat mixture in a thin stream
XQWLOWKLFNHQHGDQGZHOOLQFRUSRUDWHG
Season with additional salt and pepper.
4. 6SUHDGEXWWHURQWRDVWHGPXIāQ
halves; cut each half into wedges.
3ODFHOHWWXFHDQGRQLRQVLQDERZO
add enough dressing to lightly coat
OHDYHVVHDVRQZLWKDGGLWLRQDOVDOWDQG
toss. Divide among plates. Top each
with an egg and bacon. Garnish with
PXIāQSLHFHV6HUYHDQ\H[WUDGUHVVLQJ
RQWKHVLGHWRGUL]]OHRYHUHJJV
SUHYHQWEXUQLQJWRPLQXWHV
Transfer to a small bowl with a slotted
spoon; transfer fat to a measuring cup.
Add melted butter to cup with fat.
2. 0HDQZKLOHSRDFKHJJV+DYHD
few paper towels ready nearby. In a
ODUJHVNLOOHWZLWKKLJKVLGHVEULQJ
2 to 3 inches water to a simmer. Add
YLQHJDUDQGVDOW&UDFNHJJVLQWR
48 cleaneating.com
MAKE AHEAD: You can cook the
bacon and make the hollandaise up
to 1 day ahead; cover separately and
refrigerate. Reheat the hollandaise in a
bowl set over a pan of simmering water,
whisking occasionally.
PER SERVING (¼ of recipe): Calories: 453, Total
Fat: 37 g, Sat. Fat: 18 g, Monounsaturated Fat: 13 g,
Polyunsaturated Fat: 4 g, Carbs: 17.5 g, Fiber: 4 g,
Sugars: 4 g, Protein: 14.5 g, Sodium: 601 mg,
Cholesterol: 385 mg
MAY/JUNE 2020
 GET CRACKING:
Nature’s perfect breakfast food, eggs are a good source
of lutein and zeaxanthin, carotenoids that have been linked
with a lowered risk of age-related macular degeneration,
the leading cause of blindness in older adults. They’re
also rich in choline, important for brain health.

cleaneating.com 49

Smoked
Trout Salad
with Creamy Dill Dressing
Q GF
SERVES 4.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 25 MINUTES.
A creamy herb dressing is the
perfect complement for soft butter
lettuce and avocado. If you don’t
want to risk onion breath, skip
the onion entirely, or pickle it for
DVZHHWWDUWĂDYRUZLWKRXWWKH
pungency (see tip, opposite).
DRESSING
1⁄3 cup full-fat sour cream
¼ cup chopped fresh dill
½ tsp lemon zest + 3 tbsp
lemon juice
2 tsp Dijon mustard
¼ tsp each sea salt and
ground black pepper
SALAD
1 large grapefruit
5 cups torn butter lettuce
(or other variety of
tender leaves/greens)
8 oz smoked trout
2 large stalks celery, thinly sliced
1 avocado, peeled,
pitted, sliced
½ red onion, sliced or
pickled (see tip,
opposite), optional
2 tbsp roasted, salted
sunflower seeds
1. Prepare dressing: In a small bowl,
whisk together dressing ingredients.
2. Prepare salad: Cut a thin slice
off top and bottom of grapefruit.
50 cleaneating.com
working from top of fruit, cut peel
and pith away. Turn grapefruit on its
side and slice into wheels.
3. Divide lettuce, trout, grapefruit,
celery, avocado and onion (if using)
among plates. Top each with
dressing and seeds.
MAKE AHEAD: Slice grapefruit and
prepare other ingredients the day
before. Make dressing up to 2 days in
advance; cover and refrigerate.
PER SERVING (¼ of recipe): Calories: 324,
Total Fat: 19 g, Sat. Fat: 4 g, Monounsaturated
Fat: 8 g, Polyunsaturated Fat: 4 g, Carbs: 16 g,
Fiber: 6 g, Sugars: 8 g, Protein: 24 g,
Sodium: 588 mg, Cholesterol: 69 mg
Fruit & Oat Salad
with Crispy Prosciutto
Q GF
SERVES 4.
HANDS-ON TIME: 25 MINUTES.
TOTAL TIME: 40 MINUTES.
If a warm bowl of oats is your usual
morning jam, this might be your
breakfast recipe. Here, we make
a savory oat mix that’s used as a
crunchy topper for this salad with
arugula, orange and prosciutto.
2 oz sliced prosciutto
1⁄4 cup extra-virgin
olive oil, divided
1⁄3 cup rolled oats (NOTE:
Avoid using quick
cooking or instant.)
2 tbsp finely chopped
unsalted walnuts
1 tsp raw honey
¼ tsp chopped fresh thyme
1⁄2 tsp each sea salt and ground
black pepper, divided
2 oranges
1 tbsp red wine vinegar
1 tsp Dijon mustard
4 cups baby arugula
2 oz soft goat cheese
balsamic glaze, optional
1. Preheat oven to 350ºF; line a large
baking sheet with parchment paper.
Lay prosciutto out on sheet, leaving
space between each. Bake until
crisp, 12 to 16 minutes, watching to
prevent over-browning. Transfer to
a wire rack to cool completely.
2. Meanwhile, in a medium skillet
on medium, heat one-quarter of oil.
Add oats, walnuts, honey and thyme.
Sprinkle with one-half of each salt
and pepper and cook, stirring and
shaking pan often, until fragrant
and turning golden; 4 to 6 minutes.
Transfer to a bowl; let cool.
3. Cut top and bottom off 1 orange.
Slice off peel and pith, working
from top to bottom of orange.
Working over a bowl, cut between
membranes to release segments.
Remove segments, reserving any
juice. Squeeze juice from remaining
orange into bowl.
4. To juice, add remaining three-
quarters of oil, vinegar, Dijon and
remaining one-half of each salt
and pepper.
5. Divide arugula among plates.
Crumble cheese on top; divide
orange segments among salads.
Top with oat mixture and prosciutto.
Drizzle with glaze (if using).
MAKE AHEAD: Cut up orange and
bake prosciutto the day before.
Cover and refrigerate separately.
Make dressing up to 2 days ahead;
cover and refrigerate. Oat mixture
is best made fresh.
PER SERVING (¼ of recipe): Calories: 284,
Total Fat: 21 g, Sat. Fat: 5 g, Monounsaturated
Fat: 12 g, Polyunsaturated Fat: 4 g, Carbs: 16 g,
Fiber: 3 g, Sugars: 9 g, Protein: 10 g,
Sodium: 678 mg, Cholesterol: 19 mg
MAY/JUNE 2020
 breakfast salads | RECIPES

TIP: To make pickled onions, bring ¾ cup water, ¼ cup

red wine vinegar and 1 tsp honey to a boil. Stir in ½ red
onion, thinly sliced; turn off heat. Set aside to cool for
10 minutes, or refrigerate until ready to serve.

How to
Get Perfect
Citrus Slices

1. Using a sharp
paring knife, slice a
thin piece off top and
bottom of fruit so it
can sit flat on a board.

2. Working from top,

cut peel and white
pith away from fruit,
leaving fruit intact as
much as possible.
GRAPEFRUIT ILLUSTRATIONS BY REJEANNE DE JONG

3. Turn fruit on its side

and slice crosswise
into wheels.

cleaneating.com 51
RECIPES | breakfast salads

DOUBLE FEATURE:
Our Mediterranean breakfast salad features a
double dose of heart-healthy chickpeas for both
creaminess and crunch. These versatile legumes
are a great way to pump up the protein in any
dish, offering 11 grams per one-cup serving, and
they contain filling fiber to help curb cravings.

52 cleaneating.com MAY/JUNE 2020

Mediterranean
Salad with Crispy
Chickpeas & Herbed
Vinaigrette
p. 56

cleaneating.com 53
 Kale Salad with Sweet Potato & Sausage
SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 40 MINUTES.
Hearty greens are tossed with roasted sweet potatoes and sweet Italian
sausage in this easy salad. You can make all the elements in advance and
simply assemble and toss in the vinaigrette right before serving.
VINAIGRETTE
1⁄3 cup extra-virgin olive oil
1 small shallot, minced
3 tbsp apple cider vinegar
(TRY: Bragg Organic
Apple Cider Vinegar)
1 clove garlic, minced
1 tsp Dijon mustard
¼ tsp pure maple syrup
½ tsp sea salt
¼ tsp ground black pepper
SALAD
1 sweet potato (14 oz),
cut into ½-inch chunks
1 tbsp avocado oil
¼ tsp each sea salt and ground
black pepper
1⁄8 tsp ground cayenne pepper,
optional
12 oz sweet Italian sausage,
casings removed
1 bunch lacinato kale, tough
stems removed, leaves
torn (about 6 cups)
1 apple (any variety), sliced
3 tbsp chopped toasted pecans
1. Make vinaigrette: Add all
dressing ingredients to a small food
processor and process until smooth.
54 cleaneating.com
P Q GF
2. Make salad: Preheat oven to
400ºF; place a large baking sheet in
oven as it preheats. In a large bowl,
combine potato, avocado oil, salt,
pepper and cayenne (if using); toss.
Spread on hot sheet and roast until
tender, golden and caramelized in
spots, 20 to 24 minutes.
3. Meanwhile, heat a large skillet
on medium. Break up sausage into
skillet and cook, stirring often and
breaking up large pieces, until
cooked through and lightly browned,
7 to 9 minutes. Transfer to a bowl;
cover to keep warm.
4. In a large bowl, combine kale
and enough dressing to lightly coat
leaves. Using your hands, massage
kale until wilted and tender. Divide
among plates or shallow bowls.
Top with sweet potato, sausage
and apple; drizzle with a little more
dressing and sprinkle with pecans.
MAKE AHEAD: Make vinaigrette up
to 2 days ahead; keep covered in
the refrigerator. Toast pecans, cook
sausage and roast sweet potatoes
the day before. Keep sweet potatoes
and sausage covered, separately, in
refrigerator; keep pecans covered at
room temperature.
PER SERVING (¼ of recipe): Calories: 514,
Total Fat: 38 g, Sat. Fat: 7 g, Monounsaturated
Fat: 25 g, Polyunsaturated Fat: 5 g, Carbs: 33 g,
Fiber: 6.5 g, Sugars: 10 g, Protein: 14 g,
Sodium: 778 mg, Cholesterol: 25 mg
MAY/JUNE 2020
 breakfast salads | RECIPES

Christopher St. Onge

FOOD STYLIST, TORONTO, CANADA
When he isn’t traveling to far-flung locations like Shanghai, Vietnam or Istanbul, Christopher St. Onge is busy
beautifying dishes so they look just as good on camera as they taste. The stylist and avid cook’s recent projects
include collaborating with Bon Appétit Senior Food Editor Molly Baz on her cookbook (coming out in 2021).

cleaneating.com 55
RECIPES | breakfast salads

COVER
RECIPE

1. Make vinaigrette: In a small skillet

on low, combine one-half of oil and
garlic. Heat until mixture begins
to sizzle; let sizzle for 30 seconds,
then transfer to a small bowl to
cool. Combine remaining one-half
of oil, parsley, mint, basil, chives,
Mediterranean Salad vinegar and mustard in a small food
with Crispy Chickpeas & Herbed Vinaigrette V GF processor; pulse to mix. Add cooled
garlic mixture, salt and pepper;
SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 50 MINUTES. blend until well combined.

2. Prepare salad: Preheat oven to

Call us chickpea obsessed, but this salad features the beloved legume in two
ways – oven baked to a crisp and then smeared under the salad in hummus
form. If you want to simplify, you can skip the prepared hummus, but if you
have it on hand, it’s worth going for both. The herbed vinaigrette features
SDUVOH\PLQWEDVLODQGFKLYHVIRUPD[LPXPKHUE\ĂDYRU
VINAIGRETTE SALAD
½ cup extra-virgin olive 1 15-oz can chickpeas,
oil, divided drained, rinsed and
2 cloves garlic, minced
thoroughly dried
2 tsp extra-virgin olive oil
3 tbsp chopped fresh parsley
sea salt, to taste
2 tbsp chopped fresh mint
1 head romaine lettuce, chopped
1 tbsp each chopped fresh
basil and chives 1 English cucumber,
quartered lengthwise,
¼ cup white wine vinegar
chopped
1 tsp Dijon mustard
8 oz cherry or grape
½ tsp sea salt tomatoes, halved
¼ tsp ground black pepper 2 oz full-fat feta cheese,
crumbled
½ cup prepared hummus,
optional
4 large eggs, hard boiled and
halved lengthwise
ground black pepper,
to taste
350ºF. In a bowl, toss chickpeas with
oil and salt. Spread on a baking sheet
and bake until chickpeas are golden
and very crisp, 40 to 45 minutes,
shaking pan occasionally. Transfer
to a bowl to cool.
3. In a bowl, combine romaine,
cucumber, tomatoes and feta. Add
enough dressing to lightly coat;
gently toss. Add more dressing as
needed. If using, spread hummus
on bottom of each plate. Top with
cucumber mixture. Place 2 egg
halves on each plate and sprinkle
with additional salt. Season salads
with pepper and sprinkle with
crispy chickpeas.
MAKE AHEAD: Make the dressing up to
2 days ahead; cover and refrigerate.
Chickpeas can be made the day
before and stored in a loosely covered
FRQWDLQHU<RXPD\QHHGWREULHĂ\
toast them to crisp them up again.
PER SERVING (¼ of recipe): Calories: 534,
Total Fat: 41 g, Sat. Fat: 8 g, Monounsaturated
Fat: 26.5 g, Polyunsaturated Fat: 4.5 g, Carbs: 27 g,
Fiber: 9 g, Sugars: 8 g, Protein: 17 g,
Sodium: 681 mg, Cholesterol: 199 mg

56 cleaneating.com MAY/JUNE 2020

 A HEALTHY HOME COOK’S BEST FRIEND

cleaneating.com/allaccess

36 FAST & FRESH

RECIPES EVERY MEAL
10 INGREDIENTS
Real food for a health or Less!
y, happy life.

MARCH/APRIL 2020
L
EVERY MEA

RECIPES
IENTS
10 INGorRED
Less!
1 GROCERY BAG,
& FRESH
36 FAST
5 Fabulous Dinn
ers

BECOME A MEMBER AND GET EXCLUSIVE BENEFITS:

for a heal
thy, happ
y life. EAT CLEAN
Real food ALL WEEK
2020
with Just
PRIL
MARCH/A 20 Ingredients
ERY BA G,
1 GROC ners CAST IRON
ulous Din
5 Fab COOKING:
EAT CLEAN 1-Pan Wonders
ALL WEEK
t
You’ll Love
with Jus ts
20 Ingred

CAST IRO
COOKIN
ien
N
G:
• Clean Eating Meals app featuring 2,500+ recipes (our full recipe library),
nders
1-Pan WoLove
You’ll
customizable meal plans, shopping-list builder and online grocery ordering
th e e a sy
e asy is su e • 100+ clean meal plans for every dietary need on cleaneating.com
t h e +
is sue
The Best
NEW FOODS
OF THE YEA R! • CE All-Access video tutorial library 
+
The Bes S
t
NEW FOODAR!
OF THE YE • 1-year print and digital subscription to the magazine
• Monthly gear & appliance giveaways
• Webinars with Clean Eating experts
• Member newsletter with new meal plans every month!
 THE NEW
WAY TO

Minty
Pineapple
Cucumber
Smoothie
P. 63

Mocha
Power
Smoothie FOOD STYLING BY NANCY MIDWICKI, PROP STYLING BY THE PROPS

P. 63

58 cleaneating.com MAY/JUNE 2020

 smoothies 2.0 | RECIPES

Blueberry Golden
Cheesecake Milk
Smoothie Smoothie
P. 63 P. 63

A traditional smoothie is typically brimming with enough sugar to

send your blood sugar spiking and have you snoozing by midmorning.
Meet the new generation of smoothies: They’re low in sugar (less than
10 grams per serving), fiber-rich and use healthy fats to fuel you.
BY BETH LIPTON, PHOTOGRAPHY BY SUECH AND BECK

cleaneating.com 59
RECIPES | smoothies 2.0

Blueberry
Cheesecake
Smoothie
P. 63

INTO THE BLUE:

One of the best sources of
antioxidants, blueberries are
also gaining a reputation as
an impressive brain food.
Numerous studies have
linked consuming blueberries
with enhanced cognitive
performance, improved memory
and healthy brain aging.

60 cleaneating.com MAY/JUNE 2020

Smoothie Boosters
These versatile additions will help
your basic morning bevvy skyrocket
into a nutritional superstar.
1 | GREENS
Dark leafy greens, such
as kale, Swiss chard
and spinach, are a great
way to get antioxidant
vitamins C and E, as well
as inflammation-deterring
vitamins A and K. They
contain carotenoids, a type
of plant pigment, which
work as antioxidants useful
for combating cellular
damage from inflammation-
creating free radicals
that could wreak havoc
on everything from your
skin to your eyes to your
cardiovascular system.
Getting your greens in
powder form can be a way
to add carotenoids into
your system. A fermented
blend can make the
nutrients more bioavailable.
TRY: Whole Earth & Sea
Fermented Organic Greens
$37, wholeearthsea.com
2 | MCT OIL
Medium-chain triglyceride
oil, which is composed of
medium-chain fatty acids,
is notable for its positive
effect on the brain. Along
with a carbohydrate-
restricted diet, MCT oil
can help encourage the
formation of ketones,
water-soluble compounds
that can be used as fuel
by the body and brain.
Those same ketones that
benefit the brain are also
used by athletes for energy
and endurance. Look for
an MCT supplement that
doesn’t contain lauric acid
but rather one of the three
true medium-chain fatty
acids – caproic acid,
caprylic acid and capric
acid. TRY: Bulletproof
Brain Octane Oil $25 for
16 oz, bulletproof.com
3 | MEDICINAL
MUSHROOMS
Adaptogens are
leaves, berries, roots or
mushrooms that help
protect your body from
stress and fatigue, so
opting for a supplement
that includes a variety 4 | COLLAGEN
of them can give your This trendy ingredient
smoothie a real boost. is known for its skin-
Try a blend that includes beautifying benefits and 5 | BEE POLLEN
immune-enhancing reishi for keeping hair and nails After bees collect pollen
– which stimulates the strong. Though it’s one from flowers, they mix it
activity of the body’s natural of the most abundant with their saliva to form
killer (NK) cells, or immune proteins in the body, your bee pollen, used as a
cells that attack cancer production of it starts to source of nutrition for the
and virus-infected cells – drop off in your mid-20s, hive. Luckily, we can enjoy
and cordyceps, which has so adding it to smoothies it, too. The slightly sweet
anti-inflammatory, immune- can be helpful. Bonus: granules are loaded with
boosting, antimicrobial and It’s also good for joints, nutrients and carry anti-
anti-aging properties. bones and gut health. inflammatory, adaptogenic
TRY: Four Sigmatic 10 TRY: Vital Proteins and mood-boosting
Mushroom Blend $30, Marine Collagen $36, benefits. TRY: Stakich Bee
us.foursigmatic.com vitalproteins.com Pollen $10, stakich.com
cleaneating.com 61
 Mocha Power
Smoothie

Golden Milk
Smoothie

Minty Pineapple
Cucumber
Smoothie

DON’T FEAR THE FAT:

These smoothies are rich in heart-healthy, brain-boosting fats, such as
those found in avocado, coconut milk and flaxseeds, to reduce blood
pressure, lower cholesterol and help your body absorb nutrients.

62 cleaneating.com MAY/JUNE 2020

 smoothies 2.0 | RECIPES

Blueberry Golden Milk

Cheesecake Smoothie
Smoothie Mocha Power
P Q V GF
Smoothie
Q V GF
P Q GF SERVES 2.
SERVES 2. HANDS-ON TIME:
HANDS-ON TIME: SERVES 2. 5 MINUTES.
HANDS-ON TIME: TOTAL TIME: 5 MINUTES.
Minty 5 MINUTES.
TOTAL TIME: 5 MINUTES. 5 MINUTES.
Pineapple TOTAL TIME: 5 MINUTES. Ground turmeric adds
Cucumber A staff favorite, this anti-inflammatory power
Smoothie creamy-tart bevvy uses Avocado adds heart- to this vibrant smoothie
cream cheese for a rich healthy monounsaturated with coconut milk and
P Q V GF
texture while keeping the fats to this rich smoothie, warming spices.
SERVES 2. sugars at just 9 grams. while just ½ banana adds
HANDS-ON TIME: enough sweetness for two 3⁄4 cup BPA-free
5 MINUTES. 1 cup blueberries servings. You can skip canned full-fat
your morning coffee and coconut milk
TOTAL TIME: 5 MINUTES.
1⁄2 cup full-fat cream simply add instant coffee
cheese ½ cup water, or as
Brewed mint tea forms right into this drink. needed
the base of this refreshing 1 tsp each lemon
zest and ½ frozen banana
spinach smoothie with 1½ cups plain
lemon juice unsweetened 2 tbsp hemp hearts
just enough pineapple
almond milk
to add a light sweetness, 1 tsp pure vanilla 1 pitted date
without a ton of sugar. extract ½ frozen banana
1 tsp ground ginger
1⁄2 cup water ¼ cup chopped
¾–1 cup unsweetened ½ tsp ground turmeric
avocado
mint tea, 1⁄8 tsp ground
brewed and Add all ingredients to 2 tbsp unsweetened
cinnamon
chilled a blender; blend until cocoa powder
smooth. Thin with water, Pinch each sea salt
2⁄3 cup frozen 1 tbsp collagen peptides
if needed, to reach and ground
pineapple 1 pitted date black pepper,
desired consistency.
chunks optional
1 tsp instant coffee,
½ English PER SERVING (½ of recipe):
Calories: 250, Total Fat: 21 g, optional
cucumber Sat. Fat: 12 g, Monounsaturated Add all ingredients to
(6 oz), chopped 1 tsp pure vanilla
Fat: 5 g, Polyunsaturated Fat: 1 g,
extract a blender; blend until
Carbs: 13 g, Fiber: 2 g, Sugars: 9 g,
½ cup frozen chopped Protein: 4 g, Sodium: 183 mg, smooth, adding additional
spinach ½ cup ice water if needed to thin.
Cholesterol: 59 mg
2 tbsp ground Pinch sea salt
PER SERVING (½ of recipe):
flaxseeds Calories: 269, Total Fat: 23 g,
Sat. Fat: 17 g, Monounsaturated
Pinch sea salt Add all ingredients to Fat: 1 g, Polyunsaturated Fat: 4 g,
a blender; blend until Carbs: 15 g, Fiber: 2 g, Sugars: 7 g,
smooth, adding water Protein: 6 g, Sodium: 69 mg,
Add all ingredients Cholesterol: 0 mg
if needed to thin.
to a blender; blend
until smooth. PER SERVING (½ of recipe):
Calories: 127, Total Fat: 6 g,
PER SERVING (½ of recipe): Sat. Fat: 1 g, Monounsaturated
Calories: 91, Total Fat: 3 g, Fat: 3.5 g, Polyunsaturated Fat: 1 g,
Sat. Fat: 0 g, Carbs: 14 g, Carbs: 17 g, Fiber: 5 g, Sugars: 7 g,
Fiber: 5 g, Sugars: 3 g, Protein: 4 g, Protein: 5 g, Sodium: 203 mg,
Sodium: 90 mg, Cholesterol: 0 mg Cholesterol: 0 mg

cleaneating.com 63
 D
HEALTH | CBD 101

B
C 1
10 ALL YOU R BURN IN G QUESTION S

What is it?
ANS

What does it help with?

Who needs it?
Is it worth the money?
W ER ED

How is it different from marijuana?

Which products are best?
BY LISA TURNER, PHOTOGRAPHY BY ERIN SCOTT

64 cleaneating.com Axǧ7fB
ƀžƀž
 HAND MODEL LILAH SCOTT

cleaneating.com
65

By now, you’ve heard of – and
probably wondered about – CBD.
This trendy ingredient is showing
up everywhere, from capsules and
salves to drink mixes, candy and
even beauty products, with claims
WKDWLWFDQUHGXFHLQĂDPPDWLRQ
ease pain and soothe stress. Here’s
everything you need to know about
the ubiquitous supplement bogarting
the natural health aisle lately.
What is CBD? Short for
“cannabidiol,” CBD is a type of
cannabinoid — naturally occurring
chemical compounds that have
XQLTXHKHDOWKEHQHāWV,WÚVGHULYHG
from hemp, a variety of the Cannabis
sativa species that’s been used for
thousands of years for rope, clothing
and other textiles, paper, building
materials and food products like
hemp seeds. Marijuana also comes
from the cannabis plant, but here’s
the difference: Marijuana is high in
THC, the psychoactive component
of the cannabis plant, while hemp
is extremely low in THC and high
in CBD. By law, hemp-derived CBD
products must contain less than
0.3% THC, and some forms — CBD
isolates — are THC-free. So, no, it’s
not pot and it won’t make you high.
66 cleaneating.com
What’s the difference between
CBD and hemp oil? While CBD
and hemp oil both come from hemp,
they’re derived from different parts
RIWKHSODQW,I\RXÚUHWDONLQJDERXW
hemp seed oil, that’s made by cold-
pressing the seeds of the hemp plant
LQWKHVDPHZD\VRPHVHVDPHRUĂD[
oils are produced. And while it’s high
in omega-3 and omega-6 fats, hemp
seed oil contains no CBD. Hemp oil,
on the other hand, is made from the
whole hemp plant, including the
OHDYHVVWDONVVWHPVDQGĂRZHUV
using methods that extract the
CBD. So, if you’re looking for CBD,
check the label: CBD-rich products
are generally listed as “hemp oil,”
“full spectrum hemp” or “PCR
(phytocannabinoid rich) hemp oil.”
How does it work? CBD works
with the endocannabinoid system
(ECS), a system made up of receptors
that interact exclusively with CBD,
THC and other cannabinoids. These
receptors, called CB1 and CB2, are
concentrated in various parts of the
body: CB1 receptors occur in high
levels in several brain regions, while
CB2 receptors occur primarily in
immune cells and a few neurons.
&%'ZRUNVE\LQGLUHFWO\LQĂXHQFLQJ
the ECS and helping the body
produce more endocannabinoids
naturally. Newer research suggests
CBD may also work by impacting
serotonin receptors, desensitizing
SDLQUHFHSWRUVDQGLQĂXHQFLQJRWKHU
UHFHSWRUVLQYROYHGLQLQĂDPPDWLRQ
brain health and cancer.
What conditions can it help?
The strongest evidence is for
treating epilepsy and seizures, but
promising new research suggests
RWKHUSRZHUIXOEHQHāWV6RPH
studies have found CBD can treat
joint pain, osteoarthritis, neuropathic
pain and other types of chronic pain
DQGLQĂDPPDWLRQ2WKHUUHVHDUFK
suggests CBD can ease anxiety
and sleep disturbances and treat
depression by impacting receptors
for serotonin, the brain’s feel-good
neurotransmitter. And CBD may
also protect against cardiovascular
disease, neurodegenerative diseases
and even cancer.
Why should I consider a
supplement?,I\RXUERG\DOUHDG\
makes its own cannabinoids, why
would you need a supplement?
Good question. Stress, diet
and other factors impact the
body’s own endocannabinoid
Axǧ7fB
ƀžƀž

system. It’s thought that natural levels of
endocannabinoids diminish with age, and
those declines may contribute to age-related
changes in the brain. Additionally, some
people may have less-than-optimal levels to
begin with. Some studies suggest migraines,
āEURP\DOJLD,%6DQGRWKHUFRQGLWLRQVDUH
linked with an underlying endocannabinoid
GHāFLHQF\WKDWPD\EHQHāWIURPFDQQDELQRLG
supplementation.
Is it worth the money? Probably — if
you’re choosing the right product. In a
survey by Consumer Reports, 22% of people
ZKRWRRN&%'VDLGLWKHOSHGWKHPUHSODFH
prescription or OTC drugs, and more than a
WKLUGVDLGWKH\XVHGLWWRUHSODFHRSLRLGV%XW
that’s assuming you choose the right product.
,QGHSHQGHQWVWXGLHVDQG)'$WHVWLQJVXJJHVW
DFWXDOOHYHOVRI&%'LQPDQ\SURGXFWVDUH
lower than the amount claimed. To be sure
you get the most bang for your buck, buy
from a well-known, established brand.
6FUXWLQL]HWKHODEHOLWVKRXOGVSHFLI\WKH&%'
content, batch and lot numbers, production
or expiration dates, dosing guidelines and
company contact information. Look for
products analyzed by an independent lab to
ensure they’re free from pesticides, heavy
metals, mold or other toxins. Check out the
FRPSDQ\ÚVZHEVLWHIRUDFHUWLāFDWHRIDQDO\VLV
CBD 101 | HEALTH
WHAT TO LOOK FOR IN A
CBD PRODUCT
100% USDA Organic “Produced without excluded methods, such
as genetic engineering, ionizing radiation or sewage sludge,” and
“product using allowed substances form the National List of Allowed
and Prohibited Substances,” is the USDA’s definition of organic, all
very good things when it comes to an oil you consume.
Full Spectrum, High Potency, Rich Cannabinoid & Terpene Profile
Full-spectrum CBD oil contains high concentrations of CBD and also
other beneficial cannabinoids such as CBC, CBG, CBDA and CBDV
and less than 0.3% THC. These beneficial cannabinoids are not
psychoactive and are being studied scientifically for a wide variety of
health benefits. Cannabinoids work synergistically together with what
is known as “the entourage effect.”
Sublingual, Topical, Pet-Friendly Sublingual will offer the highest
absorption into the bloodstream, but topical products can be a boon
for aches, pains and more. And don’t forget your furry friends, as CBD
can be of tremendous help to pets in pain or with anxiety.
Green Extraction Methods Look for products that use green
extraction methods that utilize no metals or chemicals to degrade
the product. Seek out brands that use a combination of subcritical
and supercritical extractions. This approach is the best because
it allows companies to extract a complete range of cannabinoids,
terpenes, essential oils and other beneficial phytochemicals that
yield a more potent blend.
USDA Certified Organic, Cold-Pressed Hemp Seed Oil No additives,
&2$YHULI\LQJSXULW\DQGFRQāUPLQJ&%'
preservatives, emulsifiers, flavorings or isolates. Everything in the
levels. And if you have any doubts, visit the
bottle is hemp: the high-potency cannabinoid extract and the 100%
)'$ÚVZHEVLWHIRUDQ\ZDUQLQJOHWWHUVLVVXHG
USDA-certified organic hemp seed carrier oil. Hemp seed oil is
high in omegas, which are being shown to work as precursors for
How much should I take? Effective doses
cannabinoids, aiding in the absorption, synergy and effectiveness
IRU&%'YDU\ZLGHO\EDVHGRQVHYHUDOIDFWRUV
of the formula.
including severity of symptoms and your own
endocannabinoid system. A wide range of Premium Light-Blocking Glass Bottles Look for brands that use
dosages can be effective, depending on the premium types of glass that block sunlight, such as ultraviolet glass,
person and the condition being treated, but which allows in a small amount of UV light. This unique glass offers
in general, most human studies use dosages optimal protection against product degradation, meaning what you
CANNABIS LEAVES BY AVALENTYN VOLKOV/SHUTTERSTOCK.COM

ranging between 20 and 50 milligrams per

buy will last longer and remain potent.
day. A recent review of 23 studies found
VLJQLāFDQWLPSURYHPHQWLQDQ[LHW\VHL]XUHV
and psychotic symptoms with doses ranging HEMP MARIJUANA
between less than 1 and 50 milligrams per
kilogram of body weight. In general, most • High in CBD • High in THC
experts recommend starting small and • Low in THC • Low in CBD
LQFUHDVLQJWKHGRVDJHJUDGXDOO\XQWLO\RXāQG • Non-pyschoactive • Pyschoactive
what’s right for you. Keep a daily journal to • Mental and physical • Medical and
track your dosage and symptom relief. therapeutic uses recreational uses

cleaneating.com 67
HEALTH | CBD 101
SKIN DEEP:
ALL ABOUT
TOPICAL CBD
If you have distinct, localized pain,
or you’re not ready to dive into CBD
supplements, topical CBD products
may be your best choice. Unlike
salves and rubs with menthol or
camphor, which work by creating
a counterirritant that distracts
your mind from pain, CBD topicals
interact with cannabinoid receptors
in the skin. Research suggests
topical CBD can treat chronic pain,
LQĂDPPDWLRQQHXURSDWKLFSDLQ
and skin diseases like psoriasis and
dermatitis without side effects and,
when used prophylactically, may
prevent the development of joint
SDLQ<RXÚOOāQGWKHPLQDYDULHW\
of forms, including salves, creams,
oils, even bath salts. And because
it doesn’t enter the bloodstream, it
focuses on the area of application.
68 cleaneating.com
HEMP
MUST-HAVES
New to CBD? Start with these
products, hand-picked by our editors.
NuLeaf Naturals CBD
This full-spectrum CBD
oil, made from Colorado-
grown hemp, is USDA
Certified Organic and
third-party tested for
CBDistillery CBD Isolate Powder potency and purity. Full-
With 0.0% THC, this powder is
spectrum oils contain other
tasteless, odorless and versatile. beneficial compounds
Add it to morning smoothies, tea or from the hemp plant,
other foods or drinks, or mix it with
such as cannabinoids,
lotion for a DIY topical. It’s made
from non-GMO hemp, and it’s third-
terpenes and flavonoids.
Use it sublingually to
party tested for potency and purity. absorb directly into your
bloodstream, bypassing
Veritas Farms
Studies show cannabidiol can
relieve aches and inflammation
the digestive system.
associated with arthritis and joint
pain. Veritas Farms Full Spectrum
CBD Salve, formulated with
organic beeswax and extra-virgin
coconut oil, is designed to help
alleviate soreness and irritation.
It uses non-GMO plants that are
grown sans fertilizers or pesticides.
Zebra CBD Mood Calm Tablets
Formulated with mood-boosting botanicals like
lemon balm, St. John’s Wort and passionflower,
Zebra CBD Mood Calm chewable tablets are
designed to calm the mind, alleviate stress and
promote mental well-being. These tablets are
made from premium American-grown hemp,
third-party tested and free of artificial flavors,
colors and sugars.
Axǧ7fB
ƀžƀž
Will cannabis
cure cancer?
Is CBD safe when
I’m pregnant?
What’s the right
dose?
Will I fail
a drug test?
Find in-depth answers to these
and other important questions
in our user-friendly online courses.

ÙÙÙÖÊÇÐÃÖ×ÔÚÅÑÏ°ÅÑ×ÔÕÇÕ

U N I V E R S I T Y
 Two Weeks of

Anti -Inf l a mm a to ry
Eating
This comprehensive meal plan is your ultimate anti-inflammation
kick-start, chock full of nutrient-dense foods to support your immune
system, help you maintain a healthy weight and prevent chronic disease.
BY ERIN MACDONALD, RDN AND TIFFANI BACHUS, RDN, PHOTOGRAPHY BY OLIMPIA DAVIES

At some point in your life, LQĂDPPDWLRQDQGUHGXFH\RXU

you will experience one form of
LQĂDPPDWLRQRUDQRWKHU$QGLQ
IDFWDFXWHLQĂDPPDWLRQ×VXFK
DVZKHQ\RXEDQJ\RXUNQHHDQG
LWVZHOOVXS×FDQEHDJRRGWKLQJ
'XULQJDFXWHLQĂDPPDWLRQ\RXU
LPPXQHV\VWHPMXPSVLQWRDFWLRQWR
KHDOWKHGDPDJHGDUHDDQG\RXZLOO
OLNHO\UHFRYHULQDPDWWHURIGD\V
&KURQLFLQĂDPPDWLRQRQWKH
RWKHUKDQGGHYHORSVRYHUWLPH
ULVNRIFKURQLFKHDOWKFRQGLWLRQV
E\DGGUHVVLQJVRPHNH\OLIHVW\OH
FRPSRQHQWV
STRESS: &KURQLFVWUHVVFDXVHVDQ
LQFUHDVHLQWKHKRUPRQHVFRUWLVRO
DQGDGUHQDOLQHZKLFKGLUHFWO\
LQFUHDVHLQĂDPPDWLRQ6WUHVVFDQ
FRPHIURPDELJSURMHFWDWZRUN
DQXQKHDOWK\UHODWLRQVKLSāQDQFLDO
ZRUULHVRUHYHQFDULQJIRUDORYHG
DEDFNVHDWDQGHYHQDVLQJOHQLJKW
RILQDGHTXDWHVOXPEHUFDQVSLNH
LQĂDPPDWLRQ3ULRULWL]LQJVOHHSLV
HVVHQWLDOWRGHFUHDVLQJLQĂDPPDWLRQ
DQGERRVWLQJ\RXULPPXQHV\VWHP
6WDUWE\VKXWWLQJGRZQDOOHOHFWURQLF
GHYLFHVDWOHDVWRQHKRXUEHIRUH
EHGDVWKHEOXHOLJKWHPLWWHGE\
FHOOSKRQHVFRPSXWHUVWDEOHWVDQG
WHOHYLVLRQVFRXOGVXSSUHVVPHODWRQLQ
SURGXFWLRQLQWKHEUDLQPHODWRQLQ
,WFDXVHV\RXULPPXQHV\VWHPWR
NHHS\RXUERG\LQDFRQVWDQWVWDWH
RIKLJKDOHUW,WFDQEHFDXVHGE\
LVVXHVVXFKDVDYLUXVVWUHVVSRRU
VOHHSODFNRIVXIāFLHQWPRYHPHQW
ZHLJKWJDLQDQGGLHW7KLVLVWKH
LQVLGLRXVW\SHRILQĂDPPDWLRQWKDW
\RXFDQÚWQHFHVVDULO\IHHODQGLW
PD\LQFUHDVH\RXUULVNIRUYDULRXV
FKURQLFFRQGLWLRQVVXFKDVFRURQDU\
DUWHU\GLVHDVHDUWKULWLVDQGHYHQ
$O]KHLPHUÚVGLVHDVH7KHJRRGQHZV
LVWKDW\RXFDQUHYHUVHFKURQLF
70 cleaneating.com
RQH)LQGLQJWLPHWRGHFRPSUHVV
LVNH\)RUVRPHSHRSOHLWFDQEH
DVVLPSOHDVFORVLQJ\RXUH\HVIRU
RQHPLQXWHDQGGRLQJVORZGHHS
GLDSKUDJPDWLFEUHDWKLQJXVLQJ
DJXLGHGPHGLWDWLRQDSSRQ\RXU
SKRQHIRUāYHWRPLQXWHVDGD\
LQKDOLQJODYHQGHUHVVHQWLDORLORU
VRDNLQJLQDKRWEDWKāOOHGZLWK
(SVRPVDOWDWWKHHQGRIWKHGD\
SLEEP:,QRXUFXOWXUHRIZRUNLQJ
KDUGHUWRDFFRPSOLVKPRUHPDNLQJ
VXUH\RXJHWHQRXJKUHVWRIWHQWDNHV
KHOSV\RXIHHOVOHHS\,QVWHDG
WU\\RJDSRVHVVXFKDVOHJVXS
RQWKHZDOOSRVHRUFKLOGÚVSRVH
ZKLFKDFWLYDWHWKHSDUDV\PSDWKHWLF
QHUYRXVV\VWHPQHHGHGIRUGHHS
UHVW2UXVHDQDSSZLWKELQDXUDO
EHDWVDW\SHRIVRXQGZDYHWKHUDS\
WKDWPD\WULFNWKHEUDLQLQWRDVWDWH
RIGHHSUHOD[DWLRQ
MOVEMENT:([HUFLVHLV
DQLPSRUWDQWPRGXODWRURI
LQĂDPPDWLRQ+RZPXFK\RXGR
KRZIUHTXHQWO\\RXH[HUFLVHDQG
Axǧ7fB
ƀžƀž

Shrimp Spring Rolls
with Spicy Apricot
Dipping Sauce
P. 76
how intensely you work out all
LPSDFWLQĂDPPDWLRQ$PRVWO\
sedentary life increases your risk
of obesity, high blood pressure and
may lead to a weakened immune
V\VWHP7KHDQVZHULVQRWUXQQLQJ
a marathon or doing CrossFit
meal plan | RECIPES
DSSURDFKWRKHDOLQJ
7KHPRVWSRZHUIXODQWL
LQĂDPPDWRU\IRRGVDUHEULPPLQJ
with healing antioxidants and
SK\WRFKHPLFDOV7KH\LQFOXGH
colorful fruits and vegetables,
UDZQXWVDQGVHHGVQXWDQGVHHG
HYHU\GD\)LQGDSK\VLFDODFWLYLW\
you enjoy – such as taking a walk,
dancing, swimming, hiking, yoga,
biking or Pilates – and incorporate it
LQWR\RXUGDLO\URXWLQH$VOLWWOHDV
20 minutes of movement a day
UHGXFHV\RXUULVNIRUFKURQLFGLVHDVHV
FOOD: It is well documented
that certain foods can promote
LQĂDPPDWLRQZKLOHRWKHUVGHFUHDVH
EXWWHUVDVZHOOKHUEVDQGVSLFHV
P Q V GF
whole grains, monounsaturated
fat–rich olives and avocados,
RPHJDIDW×ULFKāVKOLNHZLOG
$ODVNDQVDOPRQDQGVDUGLQHVDQG
TRAIL MIX
JUHHQWHD6RPHVWXGLHVKDYHIRXQG Combine ¼ cup each
that pasture-raised poultry and pine nuts, sunflower
any eggs these birds produce, and seeds and pumpkin
JUDVVIHGDQG×āQLVKHGEHHIKDYH seeds, and 1 cup freeze-
dried strawberries.
improved fatty acid and antioxidant
Divide into 4 portions
LW7KHVWDQGDUG$PHULFDQGLHW6$'
which is centered around processed
DQGUHāQHGIRRGVVXJDU\EHYHUDJHV
IDVWIRRGDQGLQĂDPPDWRU\IDWV
is associated with an increase
LQLQĂDPPDWRU\PDUNHUVLQWKH
blood, as well as insulin resistance,
weight gain, high blood pressure
DQGDUWKULWLV)RUWXQDWHO\LWÚVHDV\
to improve these conditions and
GHFUHDVHLQĂDPPDWLRQLQWKHERG\
by taking a food-as-medicine
composition, and they contain more
for snacks throughout
phytochemicals, including those the week.
ZLWKDQWLLQĂDPPDWRU\SURSHUWLHV
5HPHPEHUVRPHLQĂDPPDWLRQ
can be good, but too much spells
WURXEOH%ULQJLQJLQDVSHFWVIURP
each lifestyle component every
day is the path to decreasing
LQĂDPPDWLRQERRVWLQJLPPXQLW\
supporting weight loss and reducing
risk for illnesses and diseases that
FRQWULEXWHWRTXDOLW\RIOLIH
cleaneating.com 71
 WEEK 1
MONDAY TUESDAY WEDNESDAY THURSDAY
BREAKFAST: 1 Lemon Chia Donut BREAKFAST: Green BREAKFAST: 1 Lemon Chia Donut BREAKFAST: Berry Banana
(p. 75; save leftovers) Smoothie: Blend 1 cup (leftovers, p. 75) Smoothie Bowl: Blend
almond milk, 1 cup baby 1 cup frozen mixed berries,
LUNCH: 1 serving Shrimp Spring Rolls 2 eggs, hard boiled
spinach, ½ avocado, 1 banana, 3 tbsp almond
(p. 76; save leftovers)
1⁄2 frozen banana, LUNCH: Asian Chicken Stir-Fry (leftovers); milk, 2 scoops collagen
SNACK: 1 green apple; 2 tbsp ½ mango, 2 scoops serve with 1 cup steamed cauliflower rice until smooth and thick.
almond butter collagen and 1 tbsp Pour into a bowl and top
½ cucumber, sliced with 3 tbsp rice vinegar
DINNER: Asian Chicken Stir-Fry: Whisk chia seeds with ice. drizzled over top with 1 tbsp chia seeds and
together 2 tbsp each coconut aminos and ½ cup strawberries.
LUNCH: 1 serving SNACK: 1 green apple; 2 tbsp almond butter
rice vinegar, 2 tsp arrowroot starch, Shrimp Spring Rolls LUNCH: Cauliflower Falafel
2 cloves minced garlic, 1 tsp minced (leftovers, p. 76) DINNER: Cauliflower Falafel Bowl: In Bowl (leftovers); serve over
ginger and 1⁄4 tsp red pepper flakes. Cut a food processor, combine 1 cup riced 1 cup spring mix, 1⁄2 cup
SNACK: Trail Mix cauliflower, 2 eggs, 1⁄2 cup slivered almonds,
11⁄4 lb chicken thighs into ½-inch strips. cherry tomatoes, halved,
(p. 71; save leftovers) 3 tbsp coconut flour, 2 cloves garlic, 1 tsp
Dice 2 shallots, 4 cups broccoli and 2 red 1⁄2 cucumber, sliced,
bell peppers; sauté vegetables in 1 tbsp DINNER: Asian Chicken ground cumin and 1⁄2 tsp each salt, pepper 1⁄2 shallot, thinly sliced and
avocado oil until crisp-tender. Remove Stir-Fry (leftovers) and red pepper flakes. Heat 1 tbsp olive oil 1⁄2 tbsp hemp hearts
from pan and heat additional 1 tbsp oil. with 1 cup steamed in a large nonstick pan; working 2 tbsp at a
time, make balls of cauliflower mixture and SNACK: Trail Mix
Add chicken and cook until no longer pink cauliflower rice
flatten slightly. Cook until golden, turning (leftovers, p. 71)
inside. Return vegetables to pan and add
½ cucumber, sliced
sauce. When mixture starts to bubble, stir halfway. Combine ¼ cup tahini, juice and DINNER: Asian Stir-Fry
with 3 tbsp rice vinegar
to coat (eat 1⁄4, save leftovers); serve with zest of 2 lemons, 1 tsp cumin and 1⁄2 tsp red (leftovers); serve with 1 cup
drizzled over top
1 cup steamed cauliflower rice. pepper flakes (eat 1⁄4 of falafel and sauce; steamed cauliflower rice
save leftovers). Serve over 1 cup spring
½ cucumber, sliced with 3 tbsp rice ½ cucumber, sliced with
mix, 1⁄2 cup cherry tomatoes, halved,
vinegar drizzled over top 3 tbsp rice vinegar drizzled
1⁄2 cucumber, sliced, 1⁄2 shallot, thinly sliced,
over top
and 1⁄2 tbsp hemp hearts.

NUTRIENTS: Calories: 1,518, Fat: 74, Sat. Fat: 19 g, NUTRIENTS: Calories: 1,521,
Carbs: 132 g, Fiber: 29 g, Sugars: 66 g, Fat: 64 g, Sat. Fat: 9 g,
Protein: 102 g, Sodium: 909 mg, Carbs: 139 g, Fiber: 34 g,
Cholesterol: 533 mg Sugars: 64 g, Protein: 116 g,
Sodium: 1,011 mg,
Cholesterol: 440 mg
NUTRIENTS: Calories: 1,379, Fat: 86 g, Sat. Fat: 23 g, NUTRIENTS: Calories: 1,226,
Carbs: 96 g, Fiber: 26 g, Sugars: 49 g, Protein: 79 g, Fat: 57 g, Sat. Fat: 8 g, Carbs: 114 g,
Sodium: 1,054 mg, Cholesterol: 737 mg Fiber: 32 g, Sugars: 54 g,
Protein: 81 g, Sodium: 861 mg,
Cholesterol: 224 mg

FRIDAY SATURDAY SUNDAY

BREAKFAST: Protein Waffle: In a blender, combine ¼ cup BREAKFAST: 1 Lemon Chia Donut BREAKFAST: Protein Waffle
almond butter, 2 eggs, 2 tbsp almond flour, 2 scoops collagen, (leftovers, p. 75) (leftovers), reheated and
1 tsp vanilla extract, ½ tsp each cinnamon and baking soda and topped with 1 tbsp almond
pinch salt. Cook in waffle maker (eat ½; save leftovers). Sauté Sauté 2 cups spring greens and ¼ cup butter and ½ cup sliced
½ banana in 1 tbsp coconut oil. Top with 1 tbsp almond butter, pinch chopped onions in 1 tbsp avocado oil strawberries
cinnamon and sautéed bananas. until soft; add 2 eggs, whisked, and
scramble with spatula. Add pinch each LUNCH: Chicken Sonoma
LUNCH: Chicken Sonoma Salad: Poach 8 oz chicken thighs. Chop salt and pepper. Top with 1⁄2 avocado. Salad (leftovers)
chicken and combine with 1 stalk chopped celery, 1 chopped green
LUNCH: Grilled Salmon & Asparagus SNACK: Trail Mix (leftovers,
apple and ¼ cup slivered almonds. Separately, mash 1 avocado and
(leftovers) p. 71)
combine with ¼ cup mayonnaise, juice of 1 lemon and ¼ tsp each salt
and pepper. Combine with chicken mixture (eat ½; save leftovers). SNACK: Trail Mix (leftovers, p. 71) DINNER: Cauliflower
Falafel Bowl (leftovers)
SNACK: 1 green apple and 2 tbsp almond butter DINNER: Cauliflower Falafel Bowl with 1 cup spring mix, 1⁄2 cup
DINNER: Grilled Salmon & Asparagus: Season 2 5-oz salmon fillets (leftovers); serve over 1 cup spring cherry tomatoes, halved,
with ¼ tsp smoked paprika and pinch each salt and pepper. Squeeze mix, 1⁄2 cup cherry tomatoes, halved, 1⁄2 cucumber, sliced,
juice of 1 orange over salmon and marinate 15 minutes. Rub 8 oz 1⁄2 cucumber, sliced, and 1⁄2 shallot, thinly 1⁄2 shallot, thinly sliced, and
asparagus with 1 tbsp avocado oil and season with pinch each salt sliced. Sprinkle with 1⁄2 tbsp hemp hearts. 1⁄2 tbsp hemp hearts
and pepper. Grill salmon and asparagus on indoor or outdoor grill
(eat ½, save leftovers).

NUTRIENTS: Calories: 1,592, Fat: 109 g, Sat. Fat: 23 g, Carbs: 83 g, Fiber: 24 g, NUTRIENTS: Calories: 1,497, Fat: 106 g, Sat. NUTRIENTS: Calories: 1,453,
Sugars: 40 g, Protein: 92 g, Sodium: 1,298 mg, Cholesterol: 390 mg Fat: 27 g, Carbs: 73 g, Fiber: 23 g, Sugars: 30 g, Fat: 103 g, Sat. Fat: 15 g, Carbs: 76 g,
Protein: 78 g, Sodium: 1,021 mg, Fiber: 26 g, Sugars: 28 g, Protein: 78 g,
Cholesterol: 693 mg Sodium: 1,478 mg, Cholesterol: 420 mg

72 cleaneating.com Axǧ7fB
ƀžƀž

Golden
Cauliflower Soup
P F V GF
SERVES 4.
HANDS-ON TIME: 20 MINUTES.
TOTAL TIME: 50 MINUTES.
1 head cauliflower, cut into
chunks (about 4 cups)
1 shallot, roughly chopped
1 carrot, roughly chopped
2 tbsp extra-virgin
olive oil, divided
½ tsp sea salt
2 cloves garlic, peel on
1½ tbsp peeled and
chopped ginger
2 tsp each ground turmeric
and ground cumin
1 tsp smoked paprika
¼ tsp each red pepper flakes
and ground black pepper
4 cups low-sodium vegetable
broth, divided
1 13.5-oz BPA-free can full-fat
coconut milk
fresh cilantro sprigs,
for serving
meal plan | RECIPES
3. :KHQFRROHQRXJKWRKDQGOH
1. Preheat oven to 350°F. Line a
remove garlic from foil; remove peel
large baking sheet with parchment
DQGGLVFDUG7RDEOHQGHUDGGJDUOLF
SDSHU3ODFHFDXOLĂRZHUVKDOORWDQG
DQGUHPDLQLQJURDVWHGYHJHWDEOHV
FDUURWRQVKHHWDQGWRVVZLWKRQH
DQGJLQJHUPL[WXUH%OHQGRQORZ
half of oil. Sprinkle with salt. Wrap
DQGVORZO\LQFUHDVHVSHHGWRSXUªH
JDUOLFLQDVPDOOVTXDUHRIIRLODQG
WKHYHJHWDEOHV6ORZO\VWUHDPLQ
place on the baking sheet. Bake for
UHPDLQLQJWKUHHTXDUWHUVRIEURWK
PLQXWHVXQWLOFDXOLĂRZHUDQG
DQGEOHQGXQWLOYHU\VPRRWKDERXW
FDUURWDUHVWDUWLQJWRWXUQJROGHQ
PLQXWH5HWXUQWRVDXFHSDQRYHU
DQGDUHIRUNWHQGHU6HWYHJHWDEOHV
PHGLXPKHDWXQWLOKHDWHGWKURXJK
DVLGHWRFRROIRUDERXWPLQXWHV
Top servings with cilantro.
2.0HDQZKLOHKHDWDODUJHVDXFHSDQ
NOTE: If following our Meal Plan,
RQPHGLXP$GGUHPDLQLQJRQH
freeze 2 servings of the soup,
KDOIRIRLOJLQJHUWXUPHULFFXPLQ
thaw and reheat when called for.
VPRNHGSDSULNDSHSSHUĂDNHVDQG
Refrigerate remaining soup.
black pepper. Toast spices for
PLQXWH$GGRQHTXDUWHURIEURWK PER SERVING (¼ of recipe): Calories: 318,
DQGFRFRQXWPLONEULQJWRDVLPPHU Total Fat: 28 g, Sat. Fat: 19 g, Monounsaturated
Fat: 6 g, Polyunsaturated Fat: 1 g, Carbs: 16 g,
WKHQUHGXFHKHDWWRPHGLXPORZ Fiber: 5 g, Sugars: 5 g, Protein: 5 g,
Simmer for 5 minutes. Sodium: 429 mg, Cholesterol: 0 mg
cleaneating.com 73
 WEEK 2
MONDAY TUESDAY
BREAKFAST: Green Smoothie Bowl: In a blender, BREAKFAST: Spring
combine 2 cups baby spinach, ½ avocado, ½ cup Frittata: Sauté 4 oz
frozen pineapple, 2 scoops collagen and 3 tbsp chopped asparagus,
almond milk. Pour into a bowl and top with 1 tbsp 1 thinly sliced leek and
hemp hearts and ½ cup sliced strawberries. 1 cup sliced mushrooms
in 1 tbsp avocado oil with
LUNCH: Fajita Steak Salad: Combine 1 tsp each
pinch each salt and pepper,
cumin, chili powder blend and smoked paprika
until soft. Whisk 6 eggs in a
and ¼ tsp each salt and pepper. Rub onto 10-oz
bowl with 1 tbsp water. Pour
flank steak. Slice 2 bell peppers into strips and
eggs into vegetables and
slice 1 red onion into wedges. Grill steak and
top with 1 oz crumbled goat
vegetables to desired doneness (eat ½; save
cheese. Let eggs set on
leftovers).
bottom, about 4 minutes.
SNACK: Matcha Latte: Heat 8 oz unsweetened Flip and cook and cook
almond milk. Place 1 tsp matcha green tea 3 to 4 minutes more.
powder in a coffee mug and then add hot almond Divide into 2 portions (eat
milk. Whisk (use a handheld electric whisk if you ½; save leftovers); serve
have one) until frothy. with ½ avocado, sliced.
DINNER: 1 serving Golden Cauliflower Soup LUNCH: 1 serving Golden
(p. 73; save leftovers) Cauliflower Soup (leftovers,
Orange Salmon: Season 2 4-oz wild salmon p. 73)
fillets with pinch each salt and pepper and 1⁄4 tsp Orange Salmon (leftovers)
each cumin and smoked paprika and juice of
SNACK: 1 Lemon Chia
½ orange; grill (eat ½; save leftovers).
Donut (leftovers, p. 75)
DINNER: Fajita Steak Salad
(leftovers)
WEDNESDAY
BREAKFAST: Protein Pancakes: In a blender, combine
1 banana, 2 eggs, 2 tbsp each almond flour and ground
flaxseeds, 2 scoops collagen, 1 tsp vanilla extract and ½ tsp
cinnamon; blend until smooth. Heat a griddle or large nonstick
skillet on medium; heat 1 tbsp coconut oil. Ladle in 2 tbsp batter
per pancake. Cook, flipping once, until golden on both sides
(eat ½; save leftovers); top with 1 tbsp almond butter and ½ cup
sliced strawberries.
LUNCH: Rainbow Vegetable Salad with Chicken (p. 77;
save leftovers)
SNACK: Matcha Latte: Heat 8 oz unsweetened almond milk.
Place 1 tsp matcha green tea powder in a coffee mug and then
add hot almond milk. Whisk (use a handheld electric whisk if
you have one) until frothy.
1 green apple and 2 tbsp almond butter
DINNER: Cilantro Turkey Burger: Combine 11⁄4 lb ground turkey,
2⁄3 cup chopped fresh cilantro, 1⁄4 cup coconut aminos, 1 tsp chili
powder blend and 1⁄2 tsp each salt, black pepper, onion powder
and garlic powder. Form into 8 patties and rub with avocado
oil. Cook in a skillet or on grill to desired doneness. Mash
2 avocados with juice of 2 limes, ¼ cup chopped shallots,
1⁄2 tsp each garlic powder and red pepper flakes (eat 2 patties
with 1⁄4 of avocado mixture; save leftovers separately); serve
patties and avocado mixture in butter lettuce leaves.

NUTRIENTS: Calories: 1,251, Fat: 69 g, Sat. Fat: 28 g, NUTRIENTS: Calories: 1,626, NUTRIENTS: Calories: 1,395, Fat: 81 g, Sat. Fat: 18 g,
Carbs: 63 g, Fiber: 20 g, Sugars: 31 g, Protein: 90 g, Fat: 106, Sat. Fat: 46 g, Carbs: 72 g, Carbs: 93 g, Fiber: 24 g, Sugars: 49 g, Protein: 79 g,
Sodium: 2,509 mg, Cholesterol: 164 mg Fiber: 23 g, Sugars: 34 g, Sodium: 1,261 mg, Cholesterol: 360 mg
Protein: 99 g, Sodium: 2,906 mg,
Cholesterol: 892 mg

THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST: Spring
Frittata (leftovers)
LUNCH: Cilantro Turkey
Burger (leftovers) in
butter lettuce leaves
with avocado mixture
SNACK: 1 green apple;
2 tbsp almond butter
DINNER: Rainbow
Vegetable Salad with
Chicken (leftovers, p. 77)
BREAKFAST: Protein
Pancakes (leftovers), with
1 tbsp almond butter and
½ cup sliced strawberries
LUNCH: Rainbow
Vegetable Salad with
Chicken (leftovers, p. 77)
SNACK: 1 Lemon Chia
Donut (leftovers, p. 75)
DINNER: Cilantro Turkey
Burger (leftovers); served in
butter lettuce leaves with
avocado mixture
BREAKFAST: Berry Smoothie Bowl: In a blender BREAKFAST: Tropical Smoothie:
combine 1 cup frozen mixed berries, 2 scoops Blend ¾ cup almond milk, 1 cup
collagen and 3 tbsp unsweetened almond milk. each frozen mango and pineapple,
Pour into a bowl and top with ½ cup strawberries, juice of 1⁄2 orange, 2 scoops
2 tbsp sliced almonds and ½ tbsp chia seeds. collagen and 1 tbsp chia seeds.
LUNCH: Rainbow Vegetable Salad with Chicken LUNCH: Eggplant Pizza: Slice
(leftovers, p. 77) 1 eggplant into ½-inch rounds.
Place on a baking sheet lined with
SNACK: Matcha Latte: Heat 8 oz unsweetened parchment. Mist each eggplant
almond milk. Place 1 tsp matcha green tea powder
slice with cooking spray. Top with
in a coffee mug and then add hot almond milk. 2 tbsp pesto and ½ cup sliced
Whisk (use a handheld electric whisk if you have mushrooms. Bake in a 400°F oven
one) until frothy. for 10 minutes.
DINNER: Eggplant Pizza: Slice 1 eggplant into 1 serving Golden Cauliflower Soup
½-inch rounds. Place on a baking sheet lined (leftovers, p. 73)
with parchment. Mist each eggplant slice with
cooking spray. Top slices with 2 tbsp pesto and SNACK: 1 Lemon Chia Donut
½ cup sliced mushrooms. Bake in a 400°F oven (leftovers, p. 75)
for 10 minutes. DINNER: Cilantro Turkey Burger
1 serving Golden Cauliflower Soup (leftovers, p. 73) (leftovers) in butter lettuce leaves
with avocado mixture

NUTRIENTS: Calories: 1,370,
Fat: 87 g, Sat. Fat: 19 g, Carbs:
84 g, Fiber: 25 g, Sugars: 42 g,
Protein: 80 g, Sodium: 1,631 mg,
Cholesterol: 785 mg
NUTRIENTS: Calories: 1,369, NUTRIENTS: Calories: 1,208, Fat: 66 g, Sat. Fat: 23 g, NUTRIENTS: Calories: 1,583, Fat: 85 g,
Fat: 85 g, Sat. Fat: 28 g, Carbs: 83 g, Carbs: 97 g, Fiber: 38 g, Sugars: 46 g, Protein: 57 g, Sat. Fat: 37 g, Carbs: 138 g, Fiber: 42 g,
Fiber: 21 g, Sugars: 44 g, Sodium: 1,561 mg, Cholesterol: 51 mg Sugars: 78 g, Protein: 77 g, Sodium: 2,251 mg,
Protein: 81 g, Sodium: 1,307 mg, Cholesterol: 194 mg
Cholesterol: 453 mg

74 cleaneating.com Axǧ7fB
ƀžƀž

MAKES 6 DONUTS. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 40 MINUTES.*
DONUTS
3⁄4 cup almond flour
1⁄3 cup coconut flour
½ tsp baking soda
1⁄8 tsp sea salt
3 large eggs
3 tbsp pure maple syrup
3 tbsp melted coconut oil
1 lemon, zested and juiced
1 tbsp chia seeds
1 tsp pure vanilla extract
2 scoops (2 tbsp) collagen powder
GLAZE
6 strawberries, chopped
2 tbsp melted coconut oil
1 tbsp raw honey
¼ cup crushed freeze-dried
strawberries, optional
Lemon Chia Donuts
1. Preheat oven to 350°F. Coat a
6-count silicone donut pan with
cooking spray. Set aside.
2. In a large mixing bowl, whisk
WRJHWKHUDOPRQGĂRXUFRFRQXW
ĂRXUEDNLQJVRGDDQGVDOW$GG
remaining donut ingredients and
whisk until smooth.
3. Spoon or pipe batter into donut
pan. Bake until light in color and
donuts spring back when pressed,
about 20 minutes. Let donuts
cool in pan for 15 minutes. Then,
carefully remove from the mold (run
a knife around the edges if needed)
and place on a wire rack to cool.
SWEET DEAL:
Made with almond and coconut flours and lightly sweetened
with pure maple syrup, these indulgent donuts are free of refined,
high-glycemic ingredients that can spike blood sugar.
P F Q GF
*PLUS COOLING TIME.
4. Meanwhile, prepare glaze: To a
small saucepan, add strawberries,
oil and honey; heat on medium for
3 minutes, until strawberries start
to break down. Remove from heat
and set aside to cool for 5 minutes.
Transfer to a blender and purée
until smooth. Spread on top of each
donut and garnish with freeze-
dried berries (if using). Set aside to
cool to room temperature.
NOTE: If following our Meal Plan,
freeze 4 donuts; thaw when called
for. Store remaining donuts in an
airtight container.
PER SERVING (1 donut): Calories: 312,
Total Fat: 22 g, Sat. Fat: 12 g, Monounsaturated
Fat: 6 g, Polyunsaturated Fat: 3 g, Carbs: 19 g,
Fiber: 5 g, Sugars: 11 g, Protein: 11 g,
Sodium: 207 mg, Cholesterol: 93 mg
cleaneating.com 79
75
RECIPES | meal plan

Shrimp Spring Rolls

BEVVIES with Spicy Apricot Dipping Sauce Q GF

WITH BENEFITS SERVES 2. HANDS-ON TIME: 20 MINUTES.

TOTAL TIME: 20 MINUTES.
Stay hydrated, ease digestion
and boost energy with these SAUCE 1. Prepare sauce: In
infused waters. ¼ cup low-sugar a small bowl, whisk
apricot jam together all ingredients;
LEMON GINGER WATER set aside.
2 tbsp rice vinegar
Combine 16 oz water with 1 tsp grated 2. Bring a kettle of water
1⁄4–1⁄2 tsp red pepper
ginger and juice of 2 lemons. flakes to a boil. Pour water
• Water helps detoxification pathways, into a large shallow bowl
¼ tsp peeled and
keeps you hydrated, decreases or wide skillet (wider
grated ginger
hunger and promotes brain function. than rice paper wraps).
Working one at a time,
• Lemon contains vitamin C and acidity, ROLLS
soak a rice paper wrapper
which helps promote better digestion. 6 rice paper in water until pliable,
• Ginger promotes digestion and helps wrappers about 30 seconds. Lay on
regulate blood sugar. 12 oz large cooked a cutting board and pat
shrimp, peeled dry. Arrange 3 shrimp
and deveined, halves across middle of
CUCUMBER GREEN TEA cut in half wrapper; top with some
Steep 2 green tea bags in 16 oz hot lengthwise of the cucumber, carrots,
water for 5 minutes. Pour over ice
1 English avocado, mango, cilantro
in a tall glass. Add 4 or 5 thin slices
cucumber, and chives. Fold bottom
cucumber and 1 or 2 thinly sliced cut into RIZUDSSHURYHUāOOLQJ
mint leaves. matchsticks then fold in sides and roll
• Green tea helps boost your 1 carrot, cut into up into a tight bundle.
energy, and it may have appetite- matchsticks Cut rolls in half and serve
suppressing effects. with apricot sauce.
1 avocado,
• Mint helps digestion and boosts peeled, NOTE: If following our
alertness and brain function. pitted and Meal Plan, store spring
sliced
• Cucumber helps reduce bloating. rolls and sauce separately
½ mango, in the refrigerator until
peeled, pitted called for.
TURMERIC LEMONADE and cut into
In a blender, combine 16 oz water matchsticks PER SERVING (½ of recipe):
Calories: 567, Total Fat: 16 g,
with the juice of 2 lemons, ½ tsp ½ cup chopped fresh Sat. Fat: 2 g, Monounsaturated
turmeric, ¼ tsp monkfruit extract and cilantro Fat: 10 g, Polyunsaturated Fat: 2 g,
Carbs: 62 g, Fiber: 11 g,
a pinch of black pepper. Add 1 tsp
¼ cup fresh chives, Sugars: 26 g, Protein: 49 g,
MCT oil (optional). Pour over ice. Sodium: 325 mg,
snipped into
Cholesterol: 321 mg
• Turmeric contains curcumin, 1-inch pieces
a polyphenol with potent
antioxidant properties.
• Monkfruit is a non-caloric,
real-food sweetener.
• Pepper helps absorption
of turmeric.

76 cleaneating.com
 Rainbow Vegetable Salad with Chicken
SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 40 MINUTES.
4 4-oz boneless, skinless
chicken thighs
1 English cucumber,
ends trimmed
1 large carrot, ends trimmed
1 red apple (such as Fuji)
1 beet, ends trimmed
¼ cup roasted pumpkin seeds
VINAIGRETTE
3 tbsp apple cider vinegar
1 cup fresh cilantro
1⁄3 cup fresh mint
2 tsp roughly chopped ginger
2 tsp raw honey
1 clove garlic
¼ tsp each sea salt and ground
black pepper
2 tbsp extra-virgin olive oil
1. Poach chicken: Bring a medium
saucepan of water to a boil. Add
chicken, cover and turn off heat.
Let chicken cook 25 to 30 minutes.
Remove from heat and set aside
to cool for 5 minutes. When cool
enough to handle, shred chicken.
2. Meanwhile, using a spiral maker,
secure cucumber into machine and
turn crank to create long noodles.
(NOTE: Follow instructions on your
spiral maker as they differ by
brand.) Repeat with carrot, apple
and lastly, beet.
3. Prepare vinaigrette: To a small
food processor, add all ingredients
except oil. Pulse to break down
herbs, then stream in oil and
process until almost smooth.
P Q GF
4. Pour a splash of vinaigrette over
FKLFNHQWRLQIXVHZLWKĂDYRU
5. To a serving bowl, add noodles
and toss in dressing. Top with
chicken and pumpkin seeds.
NOTE: If following our Meal Plan,
store chicken, veggie noodles
and dressing separately in the
refrigerator. Assemble and toss
with dressing when called for.
PER SERVING (¼ of recipe): Calories: 264,
Total Fat: 16 g, Sat. Fat: 3 g, Monounsaturated
Fat: 9 g, Polyunsaturated Fat: 3.5 g, Carbs: 19 g,
Fiber: 5 g, Sugars: 13 g, Protein: 18 g,
Sodium: 208 mg, Cholesterol: 50 mg
cleaneating.com 77
 10 INFLAMMATION FIGHTERS
Make sure to include plenty of these nutrient-dense foods
EULPPLQJZLWKDQWLLQĂDPPDWRU\FRPSRXQGV
1. GINGER: In addition to
studies where ginger was found
to have antimicrobial and antiviral
properties, others have found that
gingerols – phenolic compounds
in ginger – may possess anti-
inflammatory properties, which
makes it a go-to for menstrual pain,
headaches and joint pain.
2. GARLIC: Garlic has a range
of benefits, both when consumed
raw and cooked. In studies, allicin,
an organic compound in freshly
crushed or chopped garlic cloves,
has shown anti-inflammatory
properties. Chop and let sit for
10 minutes to enhance its cancer-
fighting properties.
3. SPINACH: Spinach contains
omega-3 fatty acids, vitamin E
and B vitamins. This low-calorie,
leafy vegetable contains flavonoid
compounds that may have anti-
cancer benefits in addition to its
anti-inflammatory properties.
4. CILANTRO: Besides
containing compounds that may
exert an anti-inflammatory effect
such as linoleic acid and cineole,
it may also increase energy levels
and promote healthy hair and skin.
78 cleaneating.com
5. AVOCADO: Avocado is a
superfood fruit that has skyrocketed
in popularity over the past few
years due to its versatility in
cooking and its nutritional benefits.
Avocado contains heart-healthy
monounsaturated fatty acids,
which studies have shown to have
anti-inflammatory properties.
6. SALMON: Salmon is brimming
with anti-inflammatory omega-3
fatty acids. It contains very little
omega 6-fatty acids, which in excess
are considered pro-inflammatory.
Salmon is also rich in a carotenoid
antioxidant called astaxanthin,
which helps protect the brain from
free radical damage.
7. RAW HONEY: With a long
medicinal history, raw honey has
many benefits, including evidence
of anti-inflammatory and antioxidant
powers. Research suggests
that the phenolic content in raw
honey is responsible for the anti-
inflammatory effects. Together,
these properties may protect
against brain inflammation and
aid in healing wounds.
8. MATCHA TEA: Made from
the whole green tea leaf, matcha
contains considerably more
antioxidant properties than regular
green tea, according to studies.
In fact, it may have the highest
antioxidant rating of all major
superfoods. The most powerful
cancer-fighting compounds in
green tea and matcha are a group
of phenolic compounds, called
catechins, which act as natural
antioxidants and that include
epigallocatechin gallate (EGCG).
9. MUSHROOMS: Used
in cooking and in medicine,
mushrooms are rich in anti-
inflammatory components
and, according to studies, can
also exhibit anti-cancer, anti-
hypertensive and blood sugar–
lowering properties. A study
published in 2016 found that the
polysaccharides in mushrooms
may have a wide range of health-
promoting benefits.
10. BEETS: Beets contain
disease-fighting phytonutrients,
vitamins and antioxidants. One
abundant phytonutrient in beets
is betanin, which has anti-
inflammatory effects.
 meal plan | RECIPES

WEEK 1 SHOPPING LIST WEEK 2 SHOPPING LIST

PROTEINS & DAIRY „

1 jar tahini PROTEINS & DAIRY NUTS, SEEDS & OILS
„
1 dozen large eggs „
1 bottle chia seeds „
10 oz flank steak „
1 can avocado
„
12 oz large shrimp „
3 oz raw slivered „
2 4-oz wild cooking spray
„
28 oz chicken thighs almonds salmon fillets „
1 ⁄2 oz sliced almonds
„
2 5-oz wild „
1 bag hemp hearts „
1 dozen large eggs „
2 oz roasted
salmon fillets (TRY: Manitoba Hemp „
1 oz goat cheese pumpkin seeds
Hearts) „
1 bag ground flaxseeds
„
11⁄4 lb ground turkey
VEGGIES & FRUITS „
2 oz pine nuts
„
4 4-oz boneless,
„
8 oz asparagus „
2 oz roasted PANTRY STAPLES
skinless chicken thighs
„
4 green apples
sunflower seeds „
1 quart vegetable broth
„
2 oz roasted VEGGIES & FRUITS „
1 jar pesto
„
3 avocados
pumpkin seeds „
„
1 cup baby spinach „
3 avocados 1 quart unsweetened
„
4 oz asparagus almond milk
„
4 cups broccoli PANTRY STAPLES
„
1 Fuji apple „
1 15-oz can full-fat
„
2 bananas „
6 rice paper wraps coconut milk
„
1 bag frozen „
2 green apples
„
1 quart unsweetened „
matcha green
mixed berries almond milk „
1 bunch basil tea powder
„
1 carrot „
collagen powder „
1 red beet „

chili powder blend
„
1 bunch chives (TRY: Vital Proteins „
1 head butter lettuce „
garlic powder
„
1 bunch cilantro Collagen Peptides) „
1 banana „
onion powder
„
5 oz cauliflower rice „almond flour „
2 large carrots „
ground turmeric
„
1 celery stalk „
coconut flour „
2 large bunches „
apple cider vinegar
„
2 pints cherry tomatoes „
baking soda fresh cilantro
„
1 2-inch piece „
pure maple syrup „
1 head cauliflower
NOTE: Reserve
fresh ginger „
sea salt „
1 English cucumber leftover pantry
„
6 oz spring „
black pepper „
2 eggplant staples from
mix greens „
pure vanilla extract „
3 garlic cloves Week 1 for use
„
4 garlic cloves „
low-sugar apricot jam „
1 2-inch piece ginger in Week 2.
„
5 English cucumbers „
rice vinegar „
1 leek
„
4 lemons „
coconut aminos „
2 limes
„
1 mango „
red pepper flakes „
1 bunch mint
„
1 small onion „
arrowroot starch „
1 orange
„
1 pint strawberries „
ground cinnamon „
1 red onion
„
2 red bell peppers „
smoked paprika „
2 red and/or orange
„
1 orange „
gound cumin bell peppers
„
4 shallots „
mayonnaise „
1 bag frozen pineapple
„
freeze-dried „
1 bag frozen mango
NUTS, SEEDS & OILS strawberries „
1 bag frozen
„
1 jar coconut oil „raw honey mixed berries
„1 bottle EVOO „
1 pint strawberries
„1 bottle avocado oil „
4 shallots
„
1 jar raw almond butter „
3 oz baby spinach
„
8 oz mushrooms
 You Are What
You Digest
Your health isn’t dictated only by what
you eat, but also by the nutrients you
digest. These five supplements can help
keep your gut healthy and ensure your
digestion is working optimally.
BY LISA TURNER

FULL-SPECTRUM
DIGESTIVE ENZYMES
Your body needs an array of
enzymes to break down proteins,
fats and carbohydrates. A good
You eat a healthy diet, avoid processed foods and emphasize
supplement should include protease
whole fruits and vegetables. But your digestion is also a key factor
(to break down proteins), lipase
in ensuring your body is properly processing those nutrients. (for fats), and amylase (for starches
If your digestive system isn’t what it could be, quality and sugars), as well as lactase
supplements can help. Two of the most important factors are for lactose in dairy and alpha-
digestive enzymes and probiotics. Digestive enzymes make up galactosidase for legumes and
for deficits in your natural enzymes, helping to break down foods cruciferous vegetables. Look
so they can be used by the body. Probiotics, on the other hand, for non-GMO products with
LEAD PHOTO BY KOMSAN LOONPROM/SHUTTERSTOCK.COM

are health-promoting bacteria that affect overall gut health so supportive compounds such
your intestines can do their job, and they also impact nerves as nattokinase to promote
that control gut movement and the digestive process. Keep your circulation and phytase to break
digestive system in optimal shape — and get the most out of what down phytic acid, a compound
that inhibits absorption of certain
you eat – with one of these supplements.
minerals such as calcium. TRY:
Pure Synergy Enzyme Power Full-
Spectrum Digestive Support. $45,
thesynergycompany.com

80 cleaneating.com Axǧ7fB
ƀžƀž

Targeted
Digestive Enzymes
While a general digestive
enzyme is good for most diets,
if you follow a Keto or low-carb
diet, you may need a more
specialized formula. Broad-
spectrum enzymes in specifically
formulated ratios offer targeted
support for high-fat, moderate
protein, low-carb diets. Look
for those with lipase, protease,
amylase and other enzymes.
Added shelf-stable probiotics
and botanicals like apple cider
vinegar, ginger and turmeric
help promote overall digestive
health and may help ease
inflammation in the intestines.
TRY: Ancient Nutrition Keto Digest.
$51, store.draxe.com
MULTI-STRAIN
PROBIOTICS
Traditionally fermented foods
contain dozens of different
strains. Because probiotic strains
work in different ways, each
with slightly different health
benefits, it’s important to have
a variety. Some studies suggest
multi-strain probiotic formulas
are more effective than single
strains. Additionally, more isn’t
CARROT PHOTO BY DIANA TALIUN/SHUTTERSTOCK.COM, GINGER BEER PHOTO BY RONALD TSANG
necessarily better; variety may be
more important than quantity, and
some research suggests benefits
with doses as low as 100 million
CFU a day. Look for multi-strain,
stable probiotics that can be stored
at room temperature without the
need for refrigeration, and choose
those that have been processed
to withstand harsh stomach acids,
allowing them to colonize the entire
length of the gastrointestinal tract.
TRY: Bio-Kult Advanced Multi-Strain
Formulation Probiotic Supplement.
$40 for 120 capsules, bio-kult.com
complements
FERMENTED
PROBIOTICS
WITH POSTBIOTICS
Many probiotics are
cultured or grown in a lab,
but fermented probiotic
supplements are made by
fermenting food sources
with distinctive probiotic
strains. The fermentation
process creates unique
compounds called
postbiotics. New research
suggests postbiotics may
be responsible for some
of the beneficial effects
of probiotics, including
improved intestinal
function and reduced gut
inflammation. Postbiotics
aren’t damaged during
the digestive process and
don’t require bacterial
growth or colonization
in the gut. Traditionally
fermented probiotics can
also contain naturally
occurring prebiotics
to nourish healthy gut
bacteria. TRY: Dr. Ohhira’s
Probiotics Original Formula.
$48 for 60 capsules,
drohhiraprobiotics.com
SOIL-BASED PROBIOTICS
In ancient times, our ancestors got
probiotics from soil clinging to root
vegetables. Because our modern
food supply is so sterilized, most
people aren’t exposed to these
varieties of beneficial bacteria. Soil-
based probiotics contain organisms
like Bacillus subtilis strains that
support digestion and overall health.
Also called spore-forming bacteria,
SBOs have a seed-like structure that
protects them from heat, oxygen
and stomach acids, allowing them
to reach the large intestine intact
where they can proliferate. TRY:
Amy Myers MD Primal Earth Probiotic.
$56, store.amymyersmd.com
For a thirst-quenching dose of
probiotics, try our fermented
Strawberry Ginger Beer at
cleaneating.com/ginger-beer.
cleaneating.com 81
 gear & gadgets

DITCH THE DUSTPAN

Dust bunnies begone!
SMELL YOU LATER
Sweep pet hair, dirt
Made from bamboo fiber and sporting a
and debris toward the
modern wooden handle, the Bamboozle
EyeVac Professional and
Composter neatly holds kitchen scraps
it magically sucks it out of
while the carbon filter prevents nasty odors
sight. $139, eyevac.com
from escaping. $40, crateandbarrel.com
WOOL POWER Use code CleanEating15
Say goodbye to at checkout to save $15
chemical-laced dryer on any model.

Green Your
sheets. Five Two
Wool Dryer Balls are
handmade from pure
New Zealand wool,

Routine
come in a palette of
soft colors and will cut
drying time by 25%.
From $20, food52.com
Save water, reduce waste
and take a much-needed break
from harsh chemicals with
these earth-friendly products.
BY ANGIE MATTISON

editors’ pick
GLEAMING FLOORS
You don’t need harsh cleansers SCREEN SAVER
to keep your floors free of dust Like a force field for
and bacteria – in fact, you your electronic devices,
don’t need any detergent at all: TechTonic Screen Cleaner
The E-Cloth Deep Clean Mop contains polymers GO WITH
gets your hardwood, stone or that repel fingerprints THE FLOW
laminate squeaky clean using and dust to keep your Save gallons with
only H20. $40, us.e-cloth.com screens smudge-free. the Waterpik 7-Mode
$15, gadgetguard.com PowerPulse Handheld
Shower with Easy Select.
The pause feature slows
the flow to a trickle
while you lather, loofah
or shave – a must for
conserving water. $35,
walmart.com

82 cleaneating.com Axǧ7fB
ƀžƀž
 Clean
Eating

Go to Cooking School
with Us Online!
Whether you’re just starting out with clean eating or you’re a
seasoned pro, the Clean Eating Academy has something for every
health-conscious home cook. Choose from a variety of cooking and
nutrition classes today to inspire your healthiest, happiest life!

Cook Once, Eat All Week Whole-Foods, Plant-Based Cooking

with culinary producer & food stylist Gina Nistico with vegan chef & culinary instructor Amy Symington

Easy, No-Mess, 1-Pan Meals Feed a Healthy Brain

and High-Protein Meals with certified culinary nutritionist Trudy Stone
with pro recipe developer &
cooking instructor Beth Lipton

cleaneating.com/cea
 Orange Power
Vitamin A and beta-carotene:
Here’s what you need to know.
BY LISA TURNER

Spicy Chipotle Butternut

Squash Soup
cleaneating.com/
chipotle-butternut

84 cleaneating.com MAY/JUNE 2020

 mind & body boosters

8QOLNHYLWDPLQ'FDOFLXPāVKRLODQGRWKHUKHDGOLQHPDNLQJ
FHOHEULWLHVRIWKHQXWULHQWZRUOG\RXPD\QRWKHDUPXFKDERXW WKHHIāFLHQF\RIEHWDFDURWHQH
YLWDPLQ$EXWWKLVYLWDOQXWULHQWSOD\VDUROHLQDYDULHW\RISK\VLRORJLFDO FRQYHUVLRQGHSHQGVLQSDUWRQWKH
IXQFWLRQVDQGV\VWHPV,WÚVFULWLFDOIRUYLVLRQDQGH\HKHDOWKHQKDQFHV SUHVHQFHRISUHIRUPHGYLWDPLQ$×
WKHSURGXFWLRQDQGDFWLYLW\RIZKLWHEORRGFHOOVWRVXSSRUWLPPXQH WKDWLVLI\RXHDWDQLPDOSURGXFWV
IXQFWLRQDQGSOD\VDFUXFLDOUROHLQERQHKHDOWKFHOOJURZWKDQG WKDWDUHULFKLQYLWDPLQ$\RXUERG\
GLIIHUHQWLDWLRQRUJDQKHDOWKDQGUHSURGXFWLYHIXQFWLRQ PD\FRQYHUWOHVVEHWDFDURWHQH
LEAD PHOTO BY RONALD TSANG, CARROT ICON BY SVIATLANA SHEINA/SHUUTERSTOCK.COM, SWEET POTATO ICON BY PITER KIDANCHUK/SHUTTERSTOCK.COM, SPINACH ICON BY MARTIAL RED/SHUTTERSTOCK.COM, BUTTERNUT SQUASH ICON BY T VECTOR ICONS/SHUTTERSTOCK.OM

 7KHEHVWDSSURDFKWRHQVXUH
7KHWHUPÜYLWDPLQ$ÝLVDOLWWOH YLWDPLQ$LVKLJKO\LQHIāFLHQW \RXÚUHJHWWLQJHQRXJKLVWRLQFOXGH
PRUHFRPSOLFDWHGWKDQ\RXPD\ DQGRQO\DVPDOOSHUFHQWDJHRI SUHIRUPHGYLWDPLQ$LQ\RXUGLHW
WKLQN7KHUHDUHEDVLFDOO\WZR EHWDFDURWHQHDFWXDOO\JHWV 7KHWRSVRXUFHVDUHRUJDQPHDW
GLHWDU\IRUPV WUDQVIRUPHGLQWRYLWDPLQ$7KH
• Preformed vitamin A,IRXQGLQ
DQLPDOSURGXFWVOLNHāVKHJJV
GDLU\DQGPHDWGRHVQÚWUHTXLUH
FRQYHUVLRQDQGLVUHDGLO\DYDLODEOH
WRDQGXVDEOHE\WKHERG\
• Provitamin A carotenoids,
IRXQGLQIUXLWVDQGYHJHWDEOHV
DUHFRQYHUWHGE\WKHERG\
LQWRUHWLQROWKHDFWLYHIRUPRI
SURFHVVGHSHQGVRQDQXPEHU
RIIDFWRUVHVSHFLDOO\KHDOWK\JXW
IXQFWLRQDQGWKHSUHVHQFHRIRWKHU
QXWULHQWVVXFKDVULERĂDYLQQLDFLQ
LURQ]LQFDQGDGHTXDWHGLHWDU\
SURWHLQ&RPPRQJHQHWLFYDULDWLRQV
PD\DOVRVLJQLāFDQWO\LPSHGH
WKHERG\ÚVDELOLW\WRFRQYHUWEHWD
FDURWHQHWRYLWDPLQ$VHHÜ6KRXOG
HVSHFLDOO\OLYHUEHHIFKLFNHQ
WXUNH\FKHHVHHJJ\RONVāVKDQG
FRGOLYHURLO,I\RXGRQÚWHDWWKHVH
DQLPDOSURGXFWVPDNHVXUH\RXÚUH
JHWWLQJSOHQW\RIEHWDFDURWHQH
LQ\RXUGLHW)RFXVRQRUDQJHUHG
IUXLWVDQGYHJHWDEOHVOLNHFDUURWV
VZHHWSRWDWRHVDFRUQVTXDVK
EXWWHUQXWVTXDVKSXPSNLQDSULFRWV
FDQWDORXSHDQGUHGSHSSHUV/HDI\
YLWDPLQ$%HWDFDURWHQHLVWKH
SULPDU\SURYLWDPLQ$FDURWHQRLG
WKRXJKDOSKDFDURWHQHDQGEHWD
FU\SWR[DQWKLQFDQDOVREHXVHG
2WKHUFDURWHQRLGVOLNHO\FRSHQH
OXWHLQDQG]HD[DQWKLQDUHQÚW
FRQYHUWHGLQWRYLWDPLQ$DOWKRXJK
<RX7DNHD6XSSOHPHQW"ÝRQS
 1RWWRVD\WKDWÚVHQWLUHO\EDG
%HWDFDURWHQHWKDWÚVQRWFRQYHUWHG
LQWRYLWDPLQ$FLUFXODWHVWKURXJK
WKHERG\DQGDFWVDVDQDQWLR[LGDQW
SURWHFWLQJWKHFHOOVIURPIUHHUDGLFDO
GDPDJHUHGXFLQJLQĂDPPDWLRQ
JUHHQVOLNHNDOHVSLQDFKDQGFKDUG
DUHDOVRULFKLQEHWDFDURWHQH
WKHRUDQJHFRORULVPDVNHGE\
FKORURSK\OO%HVXUHWRHDWWKHP
ZLWKIDWWRHQKDQFHDEVRUSWLRQ
DQGLQFOXGHFRRNHGYDULHWLHVØVRPH
UHVHDUFKVXJJHVWVFRRNLQJIUXLWVDQG
WKH\KDYHRWKHUEHQHāWV DQGORZHULQJWKHULVNRIFDQFHU YHJHWDEOHVLQFUHDVHVWKHLUFRQWHQW
 7KHSUREOHPLVWKDWWKH KHDUWGLVHDVHDQGRWKHUGLVHDVHV RIEHWDFDURWHQH/RDGXSRQWKHVH
FRQYHUVLRQRIEHWDFDURWHQHWR $GGLWLRQDOO\VRPHVWXGLHVVXJJHVW FDURWHQRLGSDFNHGRSWLRQV

Carrots
TRY THIS:
• Cook finely shredded carrots, onions and garlic in
tomato sauce with olive oil then purée for a carotenoid-
packed pasta sauce.
• Thinly slice carrots on the diagonal, toss with melted
coconut oil and coarse salt and roast until crispy.
• Drizzle baby carrots with olive oil, sprinkle with minced
rosemary and black pepper and bake until tender.
Spinach
TRY THIS:
• Sauté chopped spinach, onion, garam masala and
cumin in coconut oil until tender then stir in cream and
cubes of paneer cheese and warm through.
• Purée steamed spinach with avocado and artichoke
hearts for a creamy dip.
• Toss baby spinach leaves with thinly sliced red onions,
sautéed mushrooms and sliced hard-boiled egg then
drizzle with a warm mustard vinaigrette.

Sweet potatoes
TRY THIS:
• Sauté diced sweet potato and onions until tender, stir
in black beans, thawed frozen corn, avocado cubes and
minced cilantro and serve in taco shells or lettuce cups.
• Use a spiralizer to make sweet potato noodles, then
sauté in olive oil with minced onion, sage leaves and
Parmesan cheese.
Butternut squash
TRY THIS:
• Toss butternut squash cubes with maple syrup, coconut
oil, cinnamon and cayenne pepper and roast until tender.
• Purée thawed frozen butternut squash with garlic and cream
or coconut milk, then warm through for an easy sauce.
• Halve a butternut squash, roast until tender then stuff
with quinoa, chickpeas and minced sautéed greens.

cleaneating.com 85

Arugula & Cantaloupe Salad
with Grilled Halloumi
cleaneating.com/
cantaloupe-salad
Cantaloupe
TRY THIS:
• Toss diced cantaloupe, red
pepper, cucumbers, red onion
and jalapeño pepper with lime
juice and olive oil for a simple salsa.
• Sprinkle cantaloupe cubes with
chile powder and lime then toss
with arugula, spinach, fresh basil
and olive oil.
• Purée cantaloupe with coconut
milk and fresh mint leaves then
freeze in an ice-cream maker for
a refreshing sorbet.
Apricots
TRY THIS:
• Toss sliced apricots with vanilla
extract and honey or agave, top
with finely ground almonds and
oats and bake until bubbly.
• Halve fresh apricots, remove pits,
add a dollop of crème fraîche or
vanilla yogurt and sprinkle with
minced basil.
• Toss quartered apricots with baby
spinach leaves, pistachios and
crumbled goat cheese and drizzle
with vinaigrette.
Watercress
TRY THIS:
• Sauté watercress, leeks, garlic
and minced red chile peppers
in sesame oil then stir in water
chestnuts and tamari.
• Wrap watercress, avocado slices,
red bell pepper and hummus in a
whole-wheat tortilla.
• Toss watercress, orange segments
and jicama cubes with olive oil and
lime juice.
86 cleaneating.com
mind & body boosters
SHOULD YOU TAKE A SUPPLEMENT?
ARUGULA SALAD PHOTO BY DARREN KEMPER, CANTALOUPE ICON BY BSD/SHUTTERSTOCK.COM, APRICOT ICON BY ALEXANDER LYSENKO/SHUTTERSTOCK.COM, WATERCRESS ICON BY MR. RASHAD/SHUTTERSTOCK.COM, SUPPLEMENT PHOTO BY EUGENIUSZ DUDZINSKI/SHUTTERSTOCK.COM
GENETIC FACTORS. Beta-carotene is converted by the body into
retinol (vitamin A), but certain genetic variations can impact that
conversion. The beta-carotene oxygenase 1 (BCMO1) gene is associated
with turning beta-carotene into retinol. People with certain variants of
the gene may have as much as a 69% decreased conversion of beta-
carotene to retinol. It’s not uncommon; in some studies, up to 45% of
volunteers were classified as “poor converters,” likely due to genetic
variations, and had the ability to form only 9% vitamin A from beta-
carotene. Genetic testing can pinpoint BCMO1 gene variations. If
you’re a poor converter, taking a supplement that contains preformed
vitamin A may be a good choice.
MEAT-FREE DIETS. If you’re a vegan or vegetarian, your primary
dietary source of vitamin A is fruits and vegetables. Theoretically,
a healthy, balanced diet that focuses on whole plants and minimizes
processed foods should provide enough beta-carotene. But if your
body doesn’t process beta-carotene properly, either because of a
genetic variation or other factors, you may not get enough. Some
studies suggest vegan women have suboptimal levels of vitamin A.
And meat-free diets that are low in protein or zinc can impair beta-
carotene conversion efficiency. If you’re a vegetarian but you include
eggs, dairy or fish, you’ll probably get enough preformed vitamin A
from your diet. If you’re vegan, you may want to consider a vegan-
friendly preformed vitamin A supplement.
OTHER DIETARY FACTORS. Even without genetic variations, the
vitamin A activity of beta-carotene is highly variable and surprisingly
low. The human intestine has a limited capacity to absorb intact beta-
carotene, and some studies show increased consumption of dark
green or orange vegetables did not increase vitamin A status. Cooking
vegetables increases the availability of carotenoids, as does fat: Studies
show that carotenoid-rich vegetables need a certain minimum amount
of fat – about 2.4 grams per meal – to ensure their absorption and
improve vitamin A status. In general, if your diet consists mostly of raw,
uncooked vegetables with little dietary fat, you may not be getting
enough vitamin A from dietary beta-carotene, so you may benefit from
a preformed vitamin A supplement.
If you do choose a supplement, consider the dose – especially
important for preformed vitamin A – since high doses can be toxic,
particularly before and during pregnancy. The tolerable upper intake
level is 3,000 milligrams per day, unless you’re taking vitamin A under
the care of a doctor. That doesn’t apply to beta-carotene; because it’s
water soluble, it doesn’t accumulate in the body – though very high
intakes (more than 100,000 IU per day) may turn your skin orange.
MAY/JUNE 2020
 ADVERTISEMENT

Freshmarket
A SELECTION OF PROMOTIONS & EVENTS FROM OUR PARTNERS

STYLE MEETS PROTECTION XLEAR TO THE RESCUE!

LifeStraw Home Glass Water Filter Pitcher – the only water Xlear Rescue Nasal Spray,
filter pitcher that removes bacteria, parasites and microplastics for when you need a stronger,
in addition to protecting against heavy metals and chemicals natural punch against
such as lead, whatever is causing your
mercury, PFAS and upper respiratory problems.
pesticides. Retains Featuring herbs like Pau
essential minerals d’Arco and essential oils:
such as magnesium oregano, parsley, eucalyptus,
and potassium. and tea tree. All to give you
Avoid bottled water fast, effective, natural relief
with a long-term from congestion, sniffles,
healthy alternative! and airborne contaminants.
lifestraw.com xlear.com

THE #1 BEST-SELLING MUSHROOM ZEBRA CBD – PREMIUM CBD OIL

SUPPLEMENT BRAND IN THE U.S.1 ZebraCBD is full-
spectrum blend CBD
Host Defense® Mushrooms™ introduces oil precisely formulated
MyCommunity® immune supporting casules.* to help you manage
This 17-species formula, created by founder the stresses of daily
Paul Stamets, is our most comprehensive life; ease inflammation
formula for supporting natural immunity.* and discomfort;
MyCommunity combines certified organic support and maintain
mushroom mycelium and fruitbodies, providing healthy sleep cycles;
a unique, full-spectrum of constituents. and boost overall
Try MyCommunity capsules today! health and wellness.
hostdefense.com ZebraCBD.com
1. Source: SPINSscan Natural / Natural Products Supermarkets > $2MM /Total US –
Natural Channel / Mushrooms Ingredient Report / 52 Wks 9/8/2019

®
FIX IT WITH CLEANWELL
FOOD BY TRAVEL-SIZE,
MICHAEL SYMON KID FRIENDLY
A guide to managing HAND SANITIZER
inflammation and pain with CleanWell® travel-size, kid friendly Hand
125+ recipes proving that you Sanitizer spray gets botanical on germs for
don’t need to sacrifice the most satisfying clean on-the-go. The
delicious food to eat proprietary formula kills germs with the
healthfully and be pain free, plant-power of Thymol. No harsh chemicals
from celebrity chef and The or alcohol sting here. And forget about
Chew co-host Michael Symon. reaching for lotion after you spray, our
PenguinRandomHouse.com formula moisturizes with aloe and oats.
cleanwelltoday.com

*This statement has not been evaluated by the FDA. This product
is not intended to diagnose, treat, cure or prevent any disease.
 sweet tooth

Strawberries & Cream

Make the most of your farmers’ market haul with this decadent 5-ingredient mousse
that blends fresh strawberries with rich mascarpone cheese and whipping cream.

Strawberry Basil Mascarpone Mousse V GF

SERVES 6. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 35 MINUTES.*

*PLUS CHILLING TIME.

3 cups sliced strawberries 1. 6HWDāQHPHVKVLHYHRYHUD 2. 8VLQJDKDQGKHOGPL[HURQ

(about 1 lb)
¼ cup organic evaporated cane
juice (aka organic sugar)
¼ cup loosely packed torn
basil leaves
1 cup mascarpone cheese
2⁄3 cup whipping cream, chilled
ERZO,QDODUJHVDXFHSDQRQ
PHGLXPKLJKFRPELQHVWUDZEHUULHV
DQGFDQHMXLFH&RRNVWLUULQJ
RFFDVLRQDOO\XQWLOEHUULHVEHJLQWR
EUHDNGRZQDQGUHOHDVHWKHLUMXLFHV
WRPLQXWHV$GGEDVLODQGUHGXFH
KHDWWRORZ6LPPHUXQWLOEHUULHVDUH
YHU\VRIWPLQXWHV5HPRYHIURP
KHDWDQGSXUªHXVLQJDQLPPHUVLRQ
EOHQGHU6WUDLQPL[WXUHWKURXJK
VLHYHSUHVVLQJRQVROLGVZLWKD
UXEEHUVSDWXODDQGWKHQVFUDSLQJ
ERWWRPRIVLHYHWRJHWDOOWKHSXUªH
LQWRWKHERZOGLVFDUGVHHGVDQG
EDVLO3ODFHSXUªHLQUHIULJHUDWRU
XQWLOZHOOFKLOOHGWRKRXUV
PHGLXPEHDWPDVFDUSRQHLQWR
FKLOOHGVWUDZEHUU\SXUªHXQWLOOLJKW
DQGĂXII\WRPLQXWHV&OHDQ
EHDWHUV,QDVHFRQGERZOEHDW
FUHDPDWPHGLXPVSHHGXQWLOVWLII
SHDNVIRUPWRPLQXWHV
3.)ROGZKLSSHGFUHDPLQWR
VWUDZEHUU\PL[WXUHXQWLOQRZKLWH
VWUHDNVDUHYLVLEOH6SRRQRUSLSH
PRXVVHLQWRGHVVHUWFXSVDQGFKLOO
XQWLOVHWDWOHDVWKRXURURYHUQLJKW
PER SERVING (1⁄6 of recipe): Calories: 264,
Total Fat: 23 g, Sat. Fat: 16 g, Monounsaturated
Fat: 4 g, Polyunsaturated Fat: 2.5 g, Carbs: 11 g,
Fiber: 0 g, Sugars: 11 g, Protein: 3 g, Sodium: 8 mg,
Cholesterol: 76 mg

RECIPE BY MARIANNE WREN, PHOTOGRAPHY BY SUECH AND BECK, FOOD STYLING BY NANCY MIDWICKI, PROP STYLING BY THE PROPS

88 cleaneating.com MAY/JUNE 2020