Clean Eating 2020-11 amp 3B12 UserUpload Net

NOVEMBER/DECEMBER 2020

Mixed Citrus & Arugula Salad

p. 54 BUST STRESS, BOOST MOOD & Sleep Better

*

SLOW COOKER OR INSTANT POT:

Recipes That Do Both

SAVE MONEY, SHOP LIGHT

Your 20-Ingredient Meal Plan

tthehe DINNER DINNER tthehe PARTY PARTY tthehe BRUNCH BRUNCH

MENUS FOR EVERY HOLIDAY GATHERING

30 Recipes

to Celebrate the Season

BUDGET-FRIENDLY, TIME-SAVING MEALS

THE NEW CASSEROLES �theyre ac tually cool�

100%carbonneutral

w t e w e

t e te e

Now is the time to take a stand against global warming.

T t w Clean Eating t te e

e e t we e e e t

w t e we w e te t e e e t

e e t e e t e

w e t t e e t

Tweet #getcooler t t e we t e

t t e t e e e e

e we e t e t t e t t

T e t t t www.enoughalready.wtf

FEATURES

24 NO-SUGAR TREATSMake minimizing sugar easy

on your sweet tooth with

recipes that cleverly use

granular monk fruit instead.

By Sarah Sweeney

38 HOLIDAY MIX & MATCHPick and choose from our

festive recipe collection to build

menus for the ultimate brunch,

cocktail party or sit-down dinner.

By Sarah Sweeney

56 CASSEROLES: COOL AGAINNot your granny’s casserole!

These hot takes on classic,

cozy dishes will have everyone

wondering how you made

casseroles cool again.

By Sarah Sweeney

64 FAST OR SLOWThe choice is yours. Beat the

chill with these warming recipes

that can come together in a

pinch in an Instant Pot or be left

to simmer and stew in a slow

cooker. By Ivy Manning

74 YOUR UBER-EASY 20-INGREDIENTMEAL PLANSneak in some R&R this busy

season with our simplifi ed meal

plan that makes creative use of

the same ingredients in multiple

mouthwatering dishes.

By Jesse Lane Lee

Clean EatingNOVEMBER/DECEMBER 2020

2 cleaneating.com NOVEMBER/DECEMBER 2020

52Flatbread, pizza’s stylish

cousin, adds comfort to

our cocktail party menu.

Gifts for everyone –

including a must-have

pizza oven for the

pizza lover in your life!28

P. 74P. 64

P. 84

P. 38

P. 56

contents

ON THE COVERRecipe featured is

“Mixed Citrus & Arugula Salad

with Ricotta & Pumpkin Seeds” p. 54

Photographer: Anguel Dimov

Food and Prop Stylist: Bri Beaudoin

THE REGULARS

Recipe Index...........................................4

CE Online ..................................................6

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

Letters & Advisory Board ...........12

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Mixed Citrus & Arugula Salad

p. 54

BUST STRESS, BOOST MOOD & Sleep Better

*

SLOW COOKER OR INSTANT POT: Recipes That Do Both SAVE MONEY,

SHOP LIGHT Your 20-Ingredient Meal Plan

tthehe DINNER DINNER tthehe PARTY PARTY tthehe BRUNCH BRUNCH

MENUS FOR EVERY HOLIDAY GATHERING

30 Recipes

to Celebrate the Season

BUDGET-FRIENDLY, TIME-SAVING MEALS

THE NEW CASSEROLES �theyre ac tually cool�CE95 Cover REV 2.indd 1CE95 Cover REV 2.indd 1

20 A SIT-DOWN WITH CAMILACE chats with Camila

McConaughey: philanthropist,

mother of three – oh, and did

we mention wife to Matthew?

(Yes, that Matthew!)

28 HOLIDAY GIFT GUIDE From the zen seeker to the

foodie fi end to your special guy,

there’s something for everyone

in our handpicked gift list.

LIVE BETTER

22 ASK DR. JONNYOur in-house nutrition guru

weighs in on the link between

gut health and sleep and whether

carbs are bad for your heart.

84 MIND & BODY BOOSTERSGet the lowdown on essential

mineral magnesium and what it

can do for your body in addition

to improving bone health.

86 COMPLEMENTSParty-proof your body for

the most hectic time of year

so you can let the good

times roll without hangovers,

exhaustion or worse, falling ill.

88 SWEET TOOTH’Tis the season to indulge,

and it doesn’t get much better

than our Gingerbread Roll with

Ginger Cream Cheese Filling.

By Marianne Wren

3cleaneating.com

Small-space

growing just got

better with the

Rise Garden,

included in our

gift guide.

30

67This cozy Viet-style soup

can be made fast or slow.

BITS & BITES

14 CELEBRATORY IMBIBES Ring in the season with

these original takes on

classic cocktails (that taste

just as good sans booze).

By Sarah Sweeney

17 HEALTH NEWS The latest intel on your unique

gut-print, fatty fi sh and the

brain, what vitamin C can do for

skeletal muscle mass and more.

Distribution Clean Eating (ISSN 1913-7532, USPS 003-610) is published six times per year with combined issues in 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 Pocket Outdoor Media, Inc. Advertising and business offices at 5720 Flatiron Pkwy,

Boulder, CO 80301. The known office of publication is 5720 Flatiron Pkwy, Boulder, CO 80301. Periodicals postage paid at Boulder, CO, and at additional mailing offices.

POSTMASTER: Send address changes to Clean Eating, P.O. Box 37751, Boone, IA 50037-0751. 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). The publisher and editors will not be responsible for unsolicited material. Manuscripts and photographs must be accompanied by a stamped,

self-addressed return envelope. Canadian GST #40064408. Please note: All readers are advised to consult their physician before beginning or adding a new fitness regimen or changing their diet.

Clean Eating does not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this magazine.

© 2020 by Pocket Outdoor Media, Inc. All rights reserved. No part of this magazine may be reproduced in any manner without written permission from the publisher.

recipe index

Your CE Recipe GuideHave your best winter yet, armed with our mix-and-match

holiday menu, comforting recipes to warm you all

season and innovative takes on classics!

P Paleo

F Freezable

Q Quick under 45 minutes

V Vegetarian may contain eggs and dairy

GF Gluten-free

GFA Gluten-free adaptable Recipe contains soy sauce, hoisin sauce, miso, Worcestershire sauce and/or tamari. All of these ingredients are available in gluten-free and regular varieties.

4 cleaneating.com

drinks

appetizers, salads & sides

Q V GF Chai-tini

P. 16

F Q V GF Orange Ginger

Smoothie

P. 76

F V GF Potato, Leek

& Artichoke

Sideways Gratin

P. 49

Q V GF Mixed Citrus

& Arugula Salad with Ricotta

& Pumpkin Seeds

P. 54

V GF Power Greens

& Millet Salad

P. 81

V Roasted

Vegetable Fries with Cashew Herb Dip

P. 40

P Q V GF Maple-Glazed

Heirloom Carrots with Lemon

Cashew Cream

P. 21

Italian Stuffed

Artichokes

P. 70

F Squash,

Caramelized

Onion & Sausage

Flatbread

P. 52

F V GF Zucchini

Feta Fritters

P. 42

Q V GF Dark &

Cloudy

P. 16

Q V GF Spiced

Pomegranate

Fizz

P. 16

Q V GF Blistered Green

Beans & Shishito

Peppers

P. 47

F GF Buffalo Chicken &

Broccoli Casserole

P. 60

nutritional values The nutritional values used throughout Clean Eating are calculated with

the use of The Food Processor SQL (Esha Research) and are provided by food manufacturers or

found in the USDA National Nutrient Database.

5cleaneating.com

vegetarian

seafood snacks & sweet treats

poultry & meaty mains

F GF Vietnamese-

Style Beef & Rice

Noodle Soup

with Herbs

P. 67

GF Thai Curry

Peanut Chicken

Drumsticks with

Broccoli & Carrots

P. 72

F GF Whole Chicken

with 40 Cloves

of Garlic Gravy

P. 69

F GF Biryani-Style

Chicken

& Cauliflower

Rice Bake

P. 59

P GF Sheet-Pan Orange

Ginger Chicken

P. 77

F V GF Lentil Quinoa

Taco Pie

P. 60

F V GF Roasted Parsnip

& Navy Bean Soup

with Roasted Garlic

P. 78

P Q V GF Sweet Potato

Parsnip Hash

P. 78

F

Mediterranean

Shrimp Bake

P. 62

P Q GF Almond-Crusted

Salmon with

Rosemary

Parsnip Wedges

P. 82

F Q V GF Grain-Free

Pistachio &

Cranberry Scones

P. 25

Q V GF Spicy-Sweet

Mixed Nuts

P. 24

F V Gingerbread Roll with Ginger Cream

Cheese Filling

P. 88

F V GF Sheet-Pan Mini

Cinnamon Buns with Yogurt Drizzle

P. 50

F V GF Goat Cheese Tart with Fig & Blackberry

Compote

P. 43

F V GF Holiday Crackle

P. 26

Shaelyn Miller GRAPHIC DESIGNER, ARTHUR, CANADA

When the multitalented Shaelyn Miller isn’t at her desk freelancing as a

graphic designer, one might find her riding her horse or going for a run in her

quaint Ontario town. While she loves trying out new recipes in her kitchen,

her fallback is always tacos – no matter the filling, she loves them all equally.SH

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F GF Pomegranate-

Glazed Turkey

Roulade with Wild

Rice, Kale & Dried

Cranberry Stuffing

& Gravy

P. 48


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ce online

DIG INTO MORE CE at cleaneating.com

Did you know you can get the best of Clean Eating delivered straight to

your inbox each week? Sign up to receive our top recipes, important health

news and exclusive expert tips at cleaneating.com/newsletter.

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A Make-Ahead Holiday MealFrom turkey and gravy to salad, soup and even an appetizer, we’ve got an

entire menu of holiday recipes that can all be made in advance for a stress-free

hosting experience – so you can actually enjoy the party instead of being stuck

at the stove. cleaneating.com/make-ahead-holiday

Let’s Get Social Make any recipe from this issue or

cleaneating.com and share a pic on

Instagram, Facebook or Twitter using

hashtag #CEimadeit for a repost!

30 Healthy and Delicious Chocolate Desserts Chocolate claims its rightful place

as the star of the show in these

decadent-tasting yet clean desserts

that maximize rich chocolate flavor.

21 of Our Fave Casserole Recipes Food trends come and go,

but casseroles have stood the test of

time because they are an easy way

to produce family meals on a budget.

#CEIMADEIT

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

out what macro values reflect your health goals

and strive to eat within them. Experiment with

various ways of eating, and when you find a

diet your body responds well to — be it a clean

take on high fat/low carb, Paleo or flexitarian —

stick with it.

Choose organic whenever possible.

If your budget limits you, make meat, eggs,

dairy and the Dirty Dozen (ewg.org/foodnews)

your organic priorities.

Drink at least 2 liters of water a day,

preferably from a reusable canteen,

not plastic; we’re friends of the

environment here! Limit your alcohol intake

to one glass of antioxidant-rich red wine a day.

Get label savvy. Clean foods contain

short ingredient lists. Any product with a

long ingredient list is human-made and not

considered clean.

Avoid processed and refined foods

such as white flour, sugar, bread and

pasta. Enjoy complex carbs such as whole

grains instead.

Know thy enemies. Steer clear of trans

fats, fried foods or foods high in sugar. Avoid

preservatives, color additives and toxic binders,

stabilizers, emulsifiers and fat replacers.

Consume healthy fats (essential

fatty acids, or EFAs) every day.

Learn about portion sizes and work

toward eating within them.

Reduce your carbon footprint. Eat

produce that is seasonal and local. It is less

taxing on your wallet and the environment.

Shop with a conscience. Consume

humanely raised, local meats and ocean-

friendly seafood. Visit seachoice.org for a

printable pamphlet.

Practice mindful eating. Never rush

through a meal. Food tastes best when

savored. Enjoy every bite.

Take it to go. Pack a cooler for work or outings

so you always have clean eats on the go.

cleaneating.com

editor's letter

Holiday SolutionsAh, the holidays, that magical time

of year that comes with excitement

and anticipation but often not

without a little bit of apprehension

and exhaustion. After all, while hosting, shopping, planning and

celebrating are great fun, it’s a whole other layer of to-dos on top

of your already-packed schedule, and squeezing it all in can be tiring

and may even result in a compromised immune system.

This holiday issue, which carries you from Thanksgiving to New

Year’s, aims to solve a few things for you. First, we’ve got holiday

menus for every type of gathering this season: the cocktail party,

the formal sit-down dinner and the festive brunch. Better yet, you

can mix and match these recipes to your personal preferences.

Check them out, starting on page 38.

And while 2020 has certainly been weird, and perhaps this holiday

will look a little different than previous years, regardless of what

it may look like for you, between intimate gatherings and social-

distanced events, we want to dial your hands-on time way back for

easy, budget-friendly weeknight meals. That means recipes that work

in either your slow cooker or Instant Pot for a low-and-slow simmer

or a lightning-fast cook, both appliances doing the hard work for you.

For more weeknight-meal solutions, get ready to embrace casseroles

again. These one-dish wonders are back and cooler than ever (taco

lentil pie, anyone?). Just pop them in the oven for a quick and easy

meal prep with minimal cleanup.

To prepare you for all the hustle and bustle of the holidays,

we’ve got tips to party-proof your body to stay energized, dodge

hangovers, stay hydrated and be resilient to cold and flu season on

page 86. And be sure to check out our annual Gift Guide on page 28.

Whether you’re shopping for the man in your life, the fitness lover,

the charitable gifter or the adventurous foodie (and more), we’ve got

one-of-a-kind gifts for every personality that will truly wow.

Happy Holidays, Clean Eaters!

Alicia TylerEditorial Director

Follow: @lishtyler

Write me: [email protected]

8 cleaneating.com

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SurprisinglyZero.Sensationally Sweet.

NEW One-to-One Sugar Replacement!Monk Fruit delivers a delicious sweetness without adding any calories. Our new 1:1 sugar replacement is perfectfor swapping out sugar in your favorite recipes. Plus, it’s keto friendly and suitable for diabetics.

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GENERAL MANAGER Sharon Houghton

EDITORIAL DIRECTOR Alicia Tyler

CREATIVE DIRECTOR Stacy Jarvis-Paine

ISSUE 95 • PRINTED IN THE USA

Editorial

EXECUTIVE EDITOR Andrea Gourgy

ASSISTANT EDITOR/FACT CHECKER

Anika A. Syeda

COPY EDITOR Angie Mattison

ONLINE EDITOR Maureen Farrar

NUTRITION CONSULTANT Antonina Smith

CONTRIBUTING CULINARY NUTRITIONIST

Beth Lipton

Art

SENIOR GRAPHIC DESIGNER Alaina Greenberg

CONTRIBUTING DESIGNERS Oscar Aldana,

Brian Britt, Erin Lutz, Shaelyn Miller, Judy Yen

SENIOR ELECTRONIC IMAGE SPECIALIST

Duayne Kett

Recipe Creators

Jesse Lane Lee, Ivy Manning,

Sarah Sweeney, Marianne Wren

Contributors

Jonny Bowden, Sabina Fenn,

Beth Lipton, Stephanie Singleton,

Lisa Turner

Photographers

Olimpia Davies, Anguel Dimov,

Darren Kemper, Olive & Mango

Food Stylists

Bri Beaudoin, Sarah Sweeney

Prop Stylists

Franny Alder, Bri Beaudoin

Production

DIRECTOR OF PRODUCTION AND

MANUFACTURING Barb Van Sickle

AD COORDINATOR Caitlin O’Connor

SALESFORCE COORDINATOR

Cossette Roberts

PREPRESS MANAGER Joy Kelley

Accounting

BUSINESS MANAGER Alice Morgan

DIRECTOR ACCOUNTING SHARED SERVICES

Kelly Baumgardner

Marketing & Web

EXECUTIVE DIRECTOR OF MARKETING

Courtney Matthews

SENIOR MARKETING MANAGER

Kristen Zohn

MARKETING DESIGNER

Judith Nesnadny

CONSUMER MARKETING DIRECTOR

Collin Stewart

EMAIL MARKETING MANAGER

Rebecca Schmidt

Consumer Marketing

CIRCULATION DIRECTOR Jenny Desjean

DIRECTOR OF RETAIL SALES Susan A. Rose

Business Office

5720 Flatiron Parkway

Boulder, CO 80301

303.253.6300; fax: 303.443.9757

Head Office

SUBSCRIPTION CUSTOMER SERVICE:

1.800.728.2729

Advertising Sales

SALES DIRECTOR

Rob Hudson | 303.253.6324

WEST COAST SALES DIRECTOR

Anne Hassett | 415.404.2860

[email protected]

EAST COAST SALES DIRECTOR

Kelsey LaPort | 631.662.4228

[email protected]

MIDWEST SALES DIRECTOR

Cookman Campbell | 847.846.5527

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CHIEF EXECUTIVE OFFICER Robin Thurston

PRESIDENT & CHIEF OPERATING OFFICER

Danielle Quatrochi

SENIOR VICE PRESIDENT OF SALES AND

BUSINESS DEVELOPMENT Tommy O’Hare

VICE PRESIDENT, FINANCE Greg Abrahamson


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NOVEMBER/DECEMBER 202012 cleaneating.com

letters & advisory board

Meet Our Expertsbeth liptonBrooklyn-based recipe developer, freelance writer, cookbook author and Clean Eating’s Contributing Culinary Nutritionist. Lipton is a graduate of the Natural Gourmet Institute’s health-supportive culinary school. Her work has appeared in Paleo magazine, foodnetwork.com, Travel + Leisure, epicurious.com and more.

jonny bowden PhD, CNS

Board-certifi ed nutrition specialist, motivational speaker, author and expert in the areas of weight loss and health.

jill silverman houghRecipe developer, culinary instructor, author of Finger Lickin’ Chicken and the 100 Perfect Pairings series and co-author of The Clean Plates Cookbook.

erin macdonald RDN

ti� ani bachus RDN

Clean Eating Academy instructors, co-owners of the U Rock Girl nutrition and training program (URockGirl.com), registered dietitians and nutrition, fi tness and wellness experts.

ivy manning Manning is a recipe developer for magazines and fi tness brands, and she teaches cooking classes in Portland, OR. She is the author of nine cookbooks, including the best seller Instant Pot Miracle 6 Ingredients or Less. Follow @ivy_manning

on Instagram.

pamela salzmanBA, MBA

Clean Eating Academy instructor, natural foods cooking instructor and holistic health counselor. Her blog, pamelasalzman.

com, off ers healthful recipes and time-saving tips.

james smith MBA

Clean Eating Academy instructor and Tourism and Hospitality chair at Fanshawe College with more than 25 years of experience. He completed his culinary training at George Brown College.

marianne wren BA, CC

As both a recipe developer and food stylist, Wren has worked with print and advertising clients. She completed her culinary training at Dubrulle French Culinary School and The Culinary Institute of America.

Be social! We want to hear from you!

Take a pic of your latest CE recipe, share your review

and let us know what you want to see more of

by tagging #CLEANEATINGMAG or emailing

[email protected].

Q/ What is your secret to the

perfect holiday turkey?

A/ Here’s my secret for perfect turkey (brace

yourself): I don’t cook the bird whole! I ask the

butcher to cut it into eight pieces: two legs, two

wings, two thighs and two breast halves. (If you buy

a whole frozen turkey, you can do this yourself after

it’s thawed. It isn’t difficult; I’m just lazy.)

There’s really no reason to cook it whole. Cooking

it in parts is far more convenient and solves all your

turkey problems. Your oven isn’t hijacked for hours,

and you can cook each part just as much as it needs

– no more dried-out white meat. I roast the wings

and breast halves, braise the legs and thighs, and use

some of the braising liquid to make gravy. Once you

try it, you’ll never make it whole again.

– BETH LIPTON

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A Better Tomorrow

Thank you for sharing

that, in moving forward,

Clean Eating will be

more inclusive of BIPOC

throughout the many

facets of the magazine.

I look forward to the new

changes.

Seeing this commitment

to diversity from your

magazine and the

selection of Mrs. Harris

for VP running has given

this little Black girl a

renewed vision and hope

that maybe some things

will change in my lifetime

before I’m gone.

– DR. MAYEN NELSON

U.S. POSTAL SERVICE STATEMENT OF

OWNERSHIP, MANAGEMENT, AND CIRCULATION

(Required by 39 USC 3685)

1. Publication Title: Clean Eating; 2. Publication No. 1913-7532; 3. Filing Date: 9/9/20; 4. Issue Frequency: Six times per year with combined issues in Jan/Feb, Jul/Aug, Sep/Oct and Nov/Dec for 6 issues (Jan/Feb, Mar/Apr, May/Jun, Jul/Aug, Sep/Oct, Nov/Dec); 5. No. of Issues Published Annually:6; 6. Annual Subscription Price: $24.97; 7. Complete

5720 Flatiron Parkway, Boulder, CO 80301; 8. Complete Mailing Address of Headquarters or

Parkway, Boulder, CO 80301; 9. Full Names and Complete Mailing Addresses of Publisher, Editor, and Managing Editor: Publisher: Sharon Houghton, 5720 Flatiron Parkway, Boulder, CO 80301; Editor: Alicia Tyler, 171 E Liberty St, Ste 249, Toronto, ON M6K 3P6, Canada; Managing Editor: None 10. Owner: Pocket Outdoor Media, Inc., 5720 Flatiron Parkway, Boulder, CO 80301; 11. Known Bondholders, Mortgagees, and Other Securities: None; 12. Tax Status: Has Not Changed During Preceding 12 Months; 13. Publication Title: Clean Eating; 14. Issue Date for Circulation Data Below: September/October 2020; 15a. Total Number of Copies: 181,103 (Sep/Oct 20: 161,781); b. Paid Circulation: (1) Mailed Outside-County Paid Subscriptions Stated on PS Form 3541: 82,752 (Sep/Oct 20: 74,905); (3) Paid Distribution Outside the Mails Including Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid Distribution Outside USPS: 21,234 (Sep/Oct 20: 17,119), c. Total Paid Distribution: 103,986 (Sep/Oct 20: 92,024); d. Free or Nominal Rate Distribution: (1) Free or Nominal Rate Outside-County Copies Included on PS Form 3541: 5,861 (Sep/Oct 20: 4,970); (4) Free or Nominal Rate Distribution Outside the Mail: 461 (Sep/Oct 20: 449); e. Total Free or Nominal Rate Distribution: 6,322 (Sep/Oct 20: 5,419); f. Total Distribution: 110,308 (Sep/Oct 20: 97,443); g. Copies not Distributed: 70,795 (Sep/Oct 20: 64,338); h. Total: 181,103 (Sep/Oct 20: 161,781); i. Percent Paid: 94.27% (Sep/Oct 20: 94.44%). Total distribution does not include electronic copies.

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 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 and a

company spokesperson who is researching

the effects of CBD. Dr. Gray wrote “early results

with CBD have been promising and we have a

lot of research underway now. I’ve had several

patients using CBD with good success. It’s

important that you know your source of CBD

and how to use it properly.”

After hearing it from the doctor’s mouth, I

returned to my online poll and was amazed

by the number of close friends and family who

were already on the CBD train. Apparently, I was

the only one without a clue! And funny enough,

a couple of friends who commented were using

the same brand as my niece—Zebra CBD. There

was no consensus as to why they were using

CBD, but the top reasons given were for 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.

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 ZebraCBD.com.

A Skeptic’s Journey With CBD

Everyone feels the hurt after you turn 40,

but you don’t have to!

By: Jennifer Love

ADVERTISEMENT

14 cleaneating.com

Drink and be merry with these boozy bevvies that are

easily transformed for the teetolaler in your group.

BY SARAH SWEENEY, PHOTOGRAPHY BY OLIMPIA DAVIES

3 WAYS WITH

bits & bites

FESTIVE COCKTAILS (or Make It Mock!)

Spiced Pomegranate Fizz

A DRINK WITH SUPERPOWERS:

This fizzy sipper contains

antioxidant-rich pomegranate,

which, according to studies, has

an antioxidant capacity three

times higher than that of green

tea. It also has vasculoprotective

effects such as diminishing

oxidative stress, positively

influencing function of some

cells and platelets, reducing

blood glucose levels, improving

vasodilation and decreasing

blood pressure.

15cleaneating.com

Dark & Cloudy

A STAR AMONG SPICES: This chai-based bevvie is

flavored with star anise, which not only has culinary uses

but medicinal properties, too: The star-shaped seed

pod is densely packed with polyphenols and flavonoids,

and it contains a compound called linalool, noted for its

antimicrobial activity against various pathogens.

CHEERS TO GUT HEALTH:

Our Dark & Cloudy, a twist on

the traditional Dark & Stormy,

uses ginger-flavored kombucha

in place of the conventional ginger

beer. Kombucha contains lactic acid

bacteria, thought to have probiotic

function. Probiotics can improve gut

health by enabling better digestion

and reducing inflammation, and they

may even potentially aid weight loss.

Plus, kombucha contains antimicrobial

compounds that can help protect

against harmful bacteria such as E. coli.

Chai-tini

bits & bites | 3 ways with

Chai-tini

SERVES 2.

1 tbsp coconut sugar

¼ tsp ground cinnamon

½ tsp organic unsalted butter

½ cup plain unsweetened

almond milk

2 chai teabags

2 tsp raw honey

1 star anise

2 oz vodka, optional

2 cinnamon sticks, optional

1. On a small, rimmed plate,

combine coconut sugar and

ground cinnamon. Using a small

piece of parchment paper, rub

butter around rims of 2 martini

glasses. Holding each glass upside

down, dip buttered rim into sugar

mixture and twist until coated.

2. In a small pot, bring almond

milk, tea bags, honey and star

anise to a simmer. Remove from

heat, cover and let steep, about

10 minutes. Stir in vodka (if using).

3. Strain and pour into prepared

glasses. Garnish each with a

cinnamon stick (if using).

PER SERVING (½ of recipe): Calories: 70, Total Fat: 2 g, Sat. Fat: 1 g, Carbs: 15 g, Fiber: 0 g, Sugars: 13 g, Protein: 0 g, Sodium: 56 mg, Cholesterol: 3 mg

16 cleaneating.com

Spiced Pomegranate Fizz

SERVES 2.

¾ cup pomegranate juice

1 tbsp raw honey

1 stick cinnamon

1 star anise

1 pod cardamom, crushed

½ cup ice

2 oz gin, optional

2 oz sparkling water

1 tbsp pomegranate seeds

1 tbsp torn fresh mint

1. To a small saucepan, add

pomegranate juice, honey,

cinnamon stick, star anise and

cardamom pod; bring to a boil

then reduce to simmer on low

for 10 to 12 minutes, until syrupy.

Strain and set aside to cool.

2. Place syrup in a cocktail shaker

with ice. Add gin (if using). Shake

for 15 seconds and divide among

2 glasses, straining the ice. Top

with sparkling water.

3. Garnish with pomegranate seeds

and mint.


GFQ V GFQ V

Dark & Cloudy

SERVES 2.

1 lemon

1 cup ginger-flavored kombucha

1 tbsp finely grated ginger

1 tbsp pure maple syrup

(TRY: Runamok Maple

Sugarmaker’s Cut)

½ cup ice

3 oz spiced rum, optional

1. Using a citrus peeler, peel

2 3-inch strips of lemon peel.

Twist around the end of a wooden

spoon to make lemon twists and

set aside. Juice lemon to yield 1 tbsp.

2. Place lemon juice and all other

ingredients in a cocktail shaker.

Add rum (if using). Shake for

15 seconds and divide into two

glasses (do not strain ice).

3. Garnish with lemon twists.


GFQ V

cleaneating.com 17

bits & bites

A Mighty VitaminVitamin C is perhaps the best-

known vitamin of all, a go-to

for those battling cold and

fl u symptoms and infamously

inversely associated with scurvy

in sailors. Now, new research

shows that vitamin C may play

a crucial role in retaining skeletal

muscle mass in later years.

The study, published by the

University of East Anglia, examined

data from over 13,000 people aged

42 to 82 and found that older

individuals with higher levels of

vitamin C in their bloodstream than

their peers consistently had better

skeletal muscle mass.

The loss of skeletal muscle

mass is an issue that plagues

us as we age, causing ailments

such as sarcopenia and frailty,

leading to a lower quality of life.

According to the study’s lead

researcher, Ailsa Welch, professor

of nutritional epidemiology,

skeletal muscle mass density

in people over 50 can decrease

by up to 1% annually.

“[Vitamin C] helps defend

the cells and tissues that make

up the body from potentially

harmful free radical substances,”

she explains. “Unopposed, these

free radicals can contribute to

the destruction of muscle, thus

speeding up age-related decline.”

Researchers say that eating

foods rich in vitamin C every day,

such as citrus and green and red

bell peppers, will provide suffi cient

levels of the vitamin to maximize

bone health.

Gut-Print Researchers from Ohio State University

recently discovered that your gut virus composition – the viral population

BEST GUT-HEALTH FOODS:

Probiotics: yogurt, kefi r

Fermented veggies: sauerkraut, kimchi

Herbs: garlic, ginger

WORST FOODS FOR GUT HEALTH:

Excessive animal protein: meat, dairy, eggs

Processed food additives: high-fructose corn

syrup, sorbitol, artifi cial sweeteners

Fried foods: fried chicken, tempura, calamari

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Something FishyAttention all women living in areas of high pollution: a recent study

published in the journal Neurology has uncovered a link between reduced

levels of omega-3 fatty acids in the blood and increased brain shrinkage.

The study, involving over 1,300 women averaging 70 years of age, with no

dementia at the time of the study, completed diet questionnaires to calculate

as frying has been found to damage fatty acids). The study subjects were

then given blood tests to measure the omega-3 fatty acid content in their

red blood cells.

in their blood preserved greater amounts of white matter in the brain.

Additionally, correlation was seen between higher levels of pollution in

each individual’s home region and lower levels of brain volume. These

fatty acids may help preserve brain volume in older women and potentially

a downloadable app so you can easily consult while shopping.

bits & bites

18 cleaneating.com

EXERCISING FOR YOUR EYESIGHTWorking towards better

cardiovascular health has

numerous beneficial effects on

the body, and now we can add

improved eye health to that

list. A recent study from the

American Journal of Medicine

links greater cardiovascular

health with decreased

chances for ocular diseases –

particularly diabetic retinopathy.

These findings suggest that

intervention treatments to

improve cardiovascular health

may have the added effect of

preventing diseases of the eyes.

Adopt the seven following

healthy habits, known as

Life’s Simple Seven (LS7),

developed by the American

Heart Association, to not only

improve your heart health but

also help lower your odds of

developing ocular diseases

such as diabetic retinopathy,

macular degeneration,

cataracts and glaucoma:

Life’s Simple Seven:

1. Regular physical activity

2. Healthy diet

3. Maintaining a healthy weight

4. Controlling cholesterol

5. Controlling blood pressure

6. Controlling blood glucose levels

7. Not smoking SA

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cleaneating.com20 NOVEMBER/DECEMBER 2020

Philanthropist, wife, mom of 3, model and founder of digital

community hub Women of Today, Camila McConaughey sat down

with CE to talk about her journey into wellness, her philanthropic

work and tips for holiday hosting in the midst of a pandemic.

Moving from Brazil in

your teens to modeling

around the world, you’ve

had an exciting life. Tell

us about yourself.

I’m from Brazil, born and raised. I moved to the United States at 15 and began modeling at 19. I’ve lived in Paris, Milan, Athens, Israel and across Africa, and from those places I’d travel to other places for work. I was living out of a suitcase! Eventually, I got married and had kids. It was really after I started having kids that my mindset changed in terms of how I looked at food and wellness. When you’re young, you have this sense of immortality. But the body compounds what we do. We may not see the eff ects of lifestyle changes tomorrow, or even in a few years. But if you start a healthier lifestyle right now, your next 10 years are going to be easier.

A Conversation with

Camila McConaughey

Tell me about Women of Today.

What inspired you? Women of Today is an online community for sharing knowledge about food, health care, exercise, business practices – a bit of everything. I’ve lived around the world and felt the sense of community women develop among themselves. Coming back to America, I thought, “We need this sense of community here. How can we share knowledge to create a community that is focused on the greater good for everyone involved?” P

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What philanthropic

projects have you

engaged in, past and

present? I grew up doing work like this. It was part of growing up in Brazil, seeing the poverty around you. Throughout the years, I’ve done it on many diff erent levels with many diff erent organizations. Through Women of Today, we are running a campaign called Feed and Protect, focused on feeding people and donating PPE to fi rst responders. Up to today, we’ve donated over 300,000 masks and over 51,000 meals in support of medical workers, fi re departments, law enforcement, seniors’ facilities and families in need.

How can CE

readers take part?

Readers can visit

womenoftoday.com/

donate/ to help fund

Feed and Protect.

a conversation with Camila McConaughey

What are your

holiday plans for

Women of Today? We’re figuring out different ways of celebrating under the circumstances we’re in [during coronavirus]. We’re focusing on the challenges faced by the host during the holidays. We’re also focusing on ways people can crack the holidays and make it easier on themselves.

What are some tips for improving your mental

health as a hostess during the holidays? You have to prep and make sure you set yourself up [for success], so that on the day you’re receiving guests, you’re only working on the final touches. Another tip is to remember that it doesn’t have to be perfect. You’re with your family not to celebrate the food or decorations but to celebrate each other and the meaning of the holiday. Keep your priorities straight. Lastly, your guests just want to help. Whether it’s helping you in the kitchen or setting the table, participating really makes your loved ones feel like a greater part of the whole experience.

How do you indulge and maintain your

physical health at the same time? I think the key is to pick and choose where you will be indulgent. For the holidays, I make this bourbon pecan pie, and it’s horrible for you! But I know that this is going to be my indulgence, so I’m going to try to be as healthy as I can be otherwise. Try the 80/20 rule: If I know I’m going to go crazy on a couple of things I can’t say no to because this is just that time of year, then I’ll go easy on everything else as much as I can. For example, if you’re going to indulge in lots of decadent food, go easier on the drinks, get enough sleep and drink lots of water.

Everyone has a different festive tradition in their

home. What are your family’s favorite holiday

traditions? Brazilians celebrate Christmas on the 24th, at midnight. We eat Christmas dinner before midnight and then we open the gifts at midnight. Having a family that’s half Brazilian and half American, what I’ve done, which the kids love, is that we celebrate on the 24th the Brazilian way and then again on the 25th the American way!

Aside from the bourbon pie,

what’s your favorite holiday recipe?

21cleaneating.com

Maple-Glazed Heirloom Carrots with Lemon Cashew Cream

SERVES 4.

11⁄2 lb organic

heirloom

carrots,

washed but

not peeled

2 tbsp organic

maple syrup

2 tbsp extra-virgin

olive oil

2 tbsp pistachios,

coarsely

chopped

CASHEW CREAM

¾ cup raw cashews,

soaked 2 to

3 hours or

overnight

1 lemon, juiced

¼ cup filtered water

¼ tsp gray sea salt,

divided

ground black

pepper, to taste

1. Preheat oven to 400°F.

2. Place carrots on a

large baking sheet lined

with parchment paper.

Mix maple syrup and olive

oil together until well

incorporated. Drizzle

over the carrots and coat

well using your hands.

3. Bake for 15 to 20 minutes,

depending on how big

your carrots are. Be

careful not to overcook.

4. Meanwhile, make sauce:

Place soaked cashews,

lemon juice, water and

a generous pinch of

the salt in a high-speed

blender and blend until

very smooth. If too thick,

add a little more water.

5. When the carrots

are done, sprinkle

with remaining salt

and pepper, to taste.

Drizzle generously with

sauce and top with

chopped pistachios.

GFQ VP

Recipe from

womenoftoday.com

22 cleaneating.com

Q: Do carbs raise

cholesterol?

A: Not directly. But a better

question would be, do carbs increase

the risk of heart disease? And that’s

where it gets a little thorny.

First, let’s talk about the relevance

of the standard cholesterol test. In

my view — put forth in the book The

Great Cholesterol Myth, which I wrote

with cardiologist Stephen Sinatra,

MD – the old-fashioned “good” and

“bad” cholesterol test has long

outlived its usefulness, as we now

have tests that identify 13 different

types of cholesterol. A healthy diet

should lower the risk for heart

disease and early mortality. That’s

what we really care about, right?

Carbohydrates raise triglycerides,

an important measure of

cardiovascular health. What’s more,

since a person’s HDL doesn’t vary

all that much over time, raising

triglycerides raises the triglyceride

to HDL ratio, which is a good

predictor for heart disease.

A recent study out of Malaysia

grouped people into four categories,

depending on what dietary pattern

they normally followed. One group

ate high carb, low fat, a second ate

high carb, high fat, a third ate low

carb, low fat, and a fourth ate low

carb, high fat. Using sophisticated

metabolic metrics that went well

beyond the standard “good” and

“bad” cholesterol test, researchers LEA

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Does gut health impact

sleep, and are carbs bad

for heart health? Our

resident doc and nutrition

specialist weighs in on

readers’ questions.

BY JONNY BOWDEN, PhD, CNS

Gut &

Heart

Health

Update


23cleaneating.com

found that the amount of fat people

consumed had little impact on

metabolic markers for heart disease

risk. What did have an impact was

the amount of carbohydrates people

ate, with those eating the high-carb

diets having the greatest risk for

heart disease.

And, incidentally, most of the

fat eaten in Malaysia is saturated

fat in the form of palm oil. Yet it

was carbs, not fat, that posed the

greatest health threat.

Remember, this is not an

indictment of all carbohydrates.

We’re talking about the sugary

processed foods, not the complex

vegetables and fruits.

If these are the kind of carbs

we’re talking about, well, they may

not directly raise LDL cholesterol,

an early death from cardiometabolic

diseases such as diabetes.

Q: How does sleep a�ect the microbiome?

A: The fascinating relationship

between sleep and gut health (i.e.,

the microbiome) is an active area

of ongoing research. Nearly all

experts agree that they are related,

but many questions remain about

exactly how. For example: Does

gut health improve sleep quality?

Or does sleep quality improve gut

health? Or could they work together

in some synergistic, not yet fully

understood way?

“There is no question in my mind

that gut health is linked to sleep

health, although we do not have the

studies to prove it yet,” says Michael

Breus, PhD, a fellow of the American

Academy of Sleep Medicine, when

interviewed for an article called

“Could It Be Your Gut Keeping You

Awake at Night?” He adds: “Scientists

investigating the relationship

between sleep and the microbiome

ecosystem may affect sleep and

sleep-related physiological functions

in a number of different ways.”

One prime example: the gut

hormones that regulate sleep and

wakefulness. This leads to the

interesting possibility that it’s not

only stress and anxiety that are

keeping you awake at night, it may

also be the microbes in your gut!

So we can hypothesize with some

to an unhealthy gut. The question

is, does the relationship work the

other way? Could eating in a way

that improves gut health also wind

up giving you a better night’s sleep

in the bargain?

The answer is very likely yes.

Here are some easy steps you

can take to improve gut health and

the ecology of your microbiome:

1/ Make fermented foods a part

of your regular diet. These include

full-fat yogurt with active cultures,

kimchi, naturally fermented

sauerkraut and some cheeses in

which good bacteria survive the

aging process such as high-quality

Gouda, mozzarella, cheddar and

cottage cheese. Also, consider

taking a probiotic supplement.

2/ Take prebiotics. Prebiotics

are food for those probiotics (aka

the “good” bacteria). Remember,

probiotics are living organisms,

and they need to eat just like we

do! One study showed that people

taking prebiotic supplements

reported measurable improvements

in their sleep quality.

3/ Finally, eat a wide diversity of

whole foods. We’re talking berries

of all colors, nuts, seeds, green tea,

dark chocolate, fruits and vegetables

– all the usual suspects in a whole-

foods, “real food” diet. The wider

the range of foods you eat, the

richer and more diverse your

microbes will be.

ask dr. jonny

JONNY BOWDEN, PhD, CNS Board-certified nutrition specialist, motivational

speaker, author and expert in the areas of weight loss and health. CH

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Gingery Braised Chicken Thighscleaneating.com/

gingerybraisedchickenthighs

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NO-SUGAR HOLIDAY TREATS

These edible gifts all use monk fruit sweetener for

a festive treat without a drop of added sugar.

RECIPES BY SARAH SWEENEY, PHOTOGRAPHY BY DARREN KEMPER

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monk fruit

Spicy-Sweet Mixed Nuts

SERVES 8.

¼ cup NOW REAL FOOD

Organic Monk Fruit

1:1 Sugar Replacement

1 tsp kosher salt

½ tsp ground cinnamon

¼ tsp ground cayenne pepper

1 cup raw unsalted almonds

1 cup raw unsalted pecans

1 cup raw unsalted cashews

1 cup raw unsalted walnuts

¼ cup organic unsalted

butter, melted

2 tbsp chopped fresh rosemary

1. Preheat oven to 325°F. Line a

large rimmed baking sheet with

parchment paper.

2. In a small bowl, combine monk

fruit sweetener, salt, cinnamon

and cayenne. To a large bowl, add

almonds, pecans, cashews and

walnuts. Pour in melted butter

and stir to combine. Pour monk

fruit mixture over nuts. Stir well,

until nuts are lightly coated. Stir in

rosemary. Spread mixture in a single

layer over sheet.

3. Bake for 12 to 15 minutes. Let nuts

cool completely on sheet before

packaging into jars.

PER SERVING (1⁄8 of recipe): Calories: 401, Total Fat: 38 g, Sat. Fat: 7 g, Monounsaturated Fat: 17 g, Polyunsaturated Fat: 12 g, Carbs: 18 g, Fiber: 5 g, Sugars: 2 g, Protein: 9 g, Sodium: 288 mg, Cholesterol: 15 mg

Meet the newest clean sweetener on the block:

monk fruit. Made from a small green fruit from China

and Thailand also known as luo han guo, monk fruit

sweetener is a zero-calorie option that won’t send

your blood sugar skyrocketing like regular sugar. It

comes in liquid form or in a granulated version. Here,

we use the granulated version to whip up these zero-

added-sugar treats to enjoy throughout the season.

GFQ V

cleaneating.com 25cleaneating.com

Grain-Free Pistachio & Cranberry Scones

SERVES 8.

1½ cups almond fl our

½ cup coconut fl our

¼ cup tapioca fl our

1⁄3 cup NOW REAL FOOD

Organic Monk Fruit


+ additional sprinkle

for garnish

2 tsp each baking powder

and baking soda

¼ tsp sea salt

¼ cup cold organic

unsalted butter

2 large eggs

1⁄3 cup whole milk

1 orange, zested and juiced

1 tsp pure vanilla extract

1⁄4 cup roughly chopped

pistachios + additional

for garnish

1⁄3 cup unsweetened dried

cranberries or cherries

1. Preheat oven to 350°F. Line a large

baking sheet with parchment.

2. In a large bowl, whisk together

powder, baking soda and salt. Using

GFQ VF

3.

and cranberries.

4.

circle. Sprinkle top with additional

gently separate.

5.

golden brown. Set aside to cool

containers.



Holiday Crackle

SERVES 8 TO 10.

BASE & CARAMEL

11⁄2 cups almond fl our

¼ cup arrowroot fl our

¼ tsp sea salt

1 large egg, whisked

4 tsp water, divided

11⁄4 cups NOW REAL FOOD

Organic Monk Fruit


¼ cup cold organic, salted

butter, cubed

TOP

5 oz unsweetened dark

chocolate, chopped

1 tbsp NOW REAL FOOD

Organic Monk Fruit


½ cup toasted pepitas

1. Preheat oven to 375°F. Cut

2 11 x 15-inch sheets parchment

paper. Set aside.

2. Prepare base: In a small bowl,

whisk together almond four,

arrowroot and salt. Add egg and

one-half of water and stir together

to form a dough. Scrape onto one

sheet of parchment and place

second sheet on top. Roll out into a

9 x 13-inch rectangle and transfer

to a 9 x 13-inch baking dish. Peel off

top sheet of parchment. Bake for

10 minutes, until light golden.

3. Prepare caramel: To a medium

saucepan on medium, add monk

fruit sweetener and remaining

one-half of water. Once sweetener

has dissolved, increase heat to

medium-high and simmer for 8 to

10 minutes, until it reaches a light

golden color. (NOTE: You may notice

some evaporation coming out of

saucepan; keep your exhaust fan on.)

Turn off heat; cool for 3 minutes.

Carefully whisk in butter, 1 cube at

a time. Pour over crust. Set aside

to cool for 15 minutes, until set.

4. Prepare chocolate top: Bring a

small pot of water to a simmer and

place chocolate in a heat-proof

bowl set over top. Add remaining

monk fruit sweetener, stirring until

chocolate is melted and sweetener

is dissolved. Pour chocolate over top

of caramel in baking dish, spreading

with a spatula. Sprinkle with pepitas.

5. Refrigerate for 40 minutes, until

fully set. Break into pieces and

package into containers.


monk fruit

GFVF

Being a health and nutrition correspondent

means that companies frequently send me their

products, and ask for my stamp of approval. Most

of the time I dive into research, give the product a

try, and send the company honest feedback about

what they’ll need to change before I’ll recommend

it. Plus my hectic job and my determination to

stay fi t means I’m always hunting for a quick and

nutritious way to fi ll up on nutrients my body

needs. So I can confi dently say, “I’ve tried it all”.

Last Tuesday work was especially hectic, but

I’d booked with my $200 an hour personal trainer,

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

fi tness guy with a ten mile long track record of

whipping the “who’s who” into shape in record

time, so I had to go. He noticed that my set count

was down and playfully asked, “Feeling a little

tired today?”, as he handed me a bottle from his

gym bag. After one sip I fi gured that there was no

way this could be healthy because the creamy

chocolate fl avor was just too delicious. Still, he’d

never risk his reputation.

With more than a healthy dose of scepticism

I decided to investigate this shake he’d called

INVIGOR8.

Turns out, it’s a full meal replacement shake,

which stunned me because virtually every other

shake I’d researched had tasted chalky, clumpy

and packed with hidden “no-no’s” like cheap

protein, tons of artifi cial ingredients, not to

mention harmful synthetic dyes, additives, sugars,

preservatives, and hormones. And even though

INVIGOR8’s full meal replacement shake cost

more than many of the shakes I’ve tried, it was

about half the price of my favorite salad, and the

nutrition profi le looked second to none.

Wanting to know more, I reached out to a

few of the people who were talking about it on

trustworthy fi tness forums. By the next morning

three people got back to me saying,

“As a trainer I love Invigor8. It’s defi nitely helped

me to have more all-day energy, plus build the kind

of lean sculpted muscle that burns more fat.”

“Yes, I’ll recommend it, it tastes great, and I really

like how it keeps me feeling full for hours.”

“I’m a marathon runner and a friend

recommended it to me. Drinking it has become

a part of my regular training routine, because

my time has improved, my energy is up, and I’m

thinking more clearly than ever before.”

I decided to take my investigation one step

further by researching the development of

INVIGOR8. I was pleasantly surprised to fi nd out

that the company went to great lengths to keep

INVIGOR8 free of harmful ingredients.

Th e makers of INVIGOR8 were determined

to make the fi rst natural, non-GMO nutritional

shake & green superfood. Th e result is a meal

replacement shake that contains 100% grass-fed

whey that has a superior nutrient profi le to the

grain-fed whey found in most shakes, metabolism

boosting raw coconut oil, hormone free colostrum

to promote a healthy immune system, Omega

3, 6, 9-rich chia and fl axseeds, superfood greens

like kale, spinach, broccoli, alfalfa, and chlorella,

and clinically tested cognitive enhancers for

improved mood and brain function. Th e company

even went a step further by including a balance

of pre and probiotics for optimal digestive health,

uptake, and regularity and digestive enzymes so

your body absorbs the high-caliber nutrition you

get from INVIGOR8.

As a whole-foods nutritionist with a thriving

practice I understand the importance of fi lling my

body with the best Mother Nature has to off er. 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 diff erent, not only because it’s delicious, but

because it helps me to maintain the energy I need

to run my busy practice, while helping me to stay fi t

and toned. Considering all of the shakes I’ve tried,

I can honestly say that the results I’ve experienced

from INVIGOR8 are nothing short of amazing.

A company spokesperson confi rmed an

exclusive off er for Clean Eating readers: if you order

this month, you’ll receive $10 off your fi rst order by

using promo code “CLEAN10” at checkout. You

can order INVIGOR8 today at www.Invigor8.com

or by calling 1-800-958-3392.

FUEL YOUR WEIGHT LOSSMorning Protein Shake Can Help You Lose Weight

By Amber Rios

ADVERTISEMENT

28 cleaneating.com

Holiday Giftsto Inspire & Uplift

GGive ive GGraciousraciousllyy


Tailored to every unique individual in

your life, this curated collection will make

your present their most memorable one.BY ANIKA A. SYEDA, ILLUSTRATIONS BY SABINA FENN

cleaneating.com 29

gift guide

1. SMALL

BUT MIGHTY

Green your skin routine with the nourishing, calming 100% plastic- and silicone-free DYNAMIC

DUO Starter Kit jelly serum that’ll leave both you and the planet glowing.$52, dewmighty.com

2. CLOSE SHAVE

Shaving gets an eco-friendly upgrade with the well kept safety razor kit, with a brass safety razor (in rose, cream or black), four ounces of shave oil, an agave exfoliating cloth and a pack of fi ve blades. $122,

keepwellkept.com

3. KEEPING IT KLEAN

Your eco hero will never go thirsty with the Klean

Design Kit, a Instagram-ready stainless steel thermos and matching water bottle set. $62,

kleankanteen.com

4. PAPER

TOWEL WHO?

Bid paper towels farewell with these chic washable and reusable Swedish

Sponge Cloth and Tea

Towel Gift Sets that do the work of 17 rolls! $19,

tenandco.ca

5. A GREENER CLEAN

Say goodbye to wasteful packaging and harmful chemicals with The Clean

Up Kit from Blueland, with three reusable shatterproof bottles and three tablets that make 20 ounces of cleaner each. $29,

blueland.com

6. WASTE-FREE WASH

Make hair care on the go easy with The Hydrator

Travel Set from Unwrapped Life, containing shampoo and conditioner bars, each in a travel tin. $31,

unwrappedlife.com

For the...

Eco HeroGifts that will be adored by

both the budding tree hugger

and the seasoned eco warrior.

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For the...

Gadget GuruFor the future-forward friend

who keeps ahead of the curve.

3. MORNING,

SUNSHINE!

Light up the darkest rooms with this sunrise- and sunset-simulating Philips SmartSleep

Connected Sleep and

Wake-up Light. $220,

philips.com/SmartSleep

4. MID-CENTURY

MODERN

The elegant Crosley

Octave Bluetooth

Speaker boasts sophisticated mid-century style with 21st-century sound quality. $130,

crosleyradio.com

1. SUSTAINABLE

STRETCH

Unwind on a Scoria World

Yoga Mat, made from sustainably harvested cork with rubber-tree backing. Every purchase of these artistic mats supports Feeding Children Everywhere. Starting at

$59, scoriaworld.com

2. A SLEEKER

SNEAKER

With a stylish wedge, ergonomic design and a black and gold color combo that oozes cool, the Nike Renew Run

sneakers are the perfect gift for your fave gym rat in need of a new pair. $90, nike.com

1. FACE THE FUTURE

Skin care gets a futuristic update with ISLA: arechargeable silicone facial cleansing brush that’ll clean deep into pores. $72, fancii.com

2. HORTICULTURE

AT HOME

These indoor hydroponic Rise Gardens will have you growing a mini garden without even venturing outdoors! Starting at

$549, risegardens.com


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4 4

2

3

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For the...

Fitness PhenomYour beloved workout warrior will be the envy

of their gym with these fi tness-focused gifts.

3. DUFFLE OF

YOUR DREAMS

Keep shoes separate from gym clothes in the compact, organized and highly stylish SHAY

du� e from vegan leather brand MATT & NAT. $150,

mattandnat.com

4. RUNNER’S ROUTE

Choose between famous marathon routes to be crisply etched into a Marathon Map Insulated

Tumbler for the runner in your life who enjoys a hot bevvy in their downtime.From $34.50,

welltolddesign.com

5. HEAVY HANDED

Amp up any routine with Bala Bangles, weighted wristlets designed to look sleek and accelerate tone.$49/set, shopbala.com

2

1

cleaneating.com 31

gift guide

4. JUST ADD IRON

The little Lucky Iron Fish

can simply be dropped in boiling water for 10 minutes to give a meal an iron boost. A portion of each sale goes to helping families in undernourished communities. $40,

luckyironfi sh.com

5. HOT TOPIC

These Sriracha2Go

keychains are a humorous but handy must-have for any hot sauce fanatic. $14, sriracha2go.com

6. SMOOTH

LIKE BUTTER

Sample Primally Pure’s luxurious body butters in their Trio set that makes for an indulgent little treat of a stocking stuff er.$38, primallypure.com

1. DOUBLE-

DUTY DEO

A natural deo that actually works, Nala

Lemon Myrtle &

Geranium is free of aluminum, parabens, propylene glycol, known carcinogens, phthalates and more. $26,

nalacare.com

2. MERRY MASALA

This gorgeous Christmas

Chai Gift Set of Vahdam Tea’s Earl Grey Masala Chai is encased in a festive tin and artisanal gift box. $18,

vahdamteas.com

3. ZEN IN A BOTTLE

Carlson Nutritional Supplements has bottled R&R with their Totally

Zen capsules, containing GABA, L-theanine and B vitamins. Starting from

$8 for 30 capsules,

carlsonlabs.com

4. BATHTIME BUDDY

This fi sh-shaped Terracotta Detox

Scrubber will give conventional pumices a run for their money, with all the same functionality and twice the cuteness.$20, bathingculture.com

8. LUSCIOUS

LATHER

From its fresh scent and unique shape to its luxe, creamy lather, the Himalayan Citrus -

Bergamot & Lemon

soap from Salt & Stone Soap Co. is a perfect bathtime goody. $12,

thedetoxmarket.com

1

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4

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Stocking

Stu� ersTiny but mighty, these

stocking-sized gifts are

sure to make a big impact.

32 cleaneating.com

1. RISE & GRIND

An elegant addition to a coff ee connoisseur’s collection, the SMEG

Coff ee Grinder comes in the brand’s iconic mid-century look and a variety of unique colors like bright red, pastels and black or white. $300,

williams-sonoma.com

2. A CLASSY CUPPA

Make mornings mindful with Kinto’s Slow Coff ee

Style Brewer Stand, with a walnut wood base and a brass drip that will age beautifully. $187.50,

kinto-usa.com

3. NORTHERN

NEIGHBORS

The classic Old Fashioned gets a Canadian twist with Saskatoon-style bitters, British Columbia Bing cherries and Niagara maple syrup in Cocktail Emporium’s Canadian Old

Fashioned Set. $50,

cocktailemporium.com

4. BEAN FIEND

Truly a gift for the biggest caff eine fanatic in your life, the Mistobox Gift

Coff ee Subscription

lets you personalize a subscription from 50+ award-winning roasters and delivers them straight to the lucky recipient’s door. Starting at $60

for three months,

mistobox.com

For the...

Beverage Bu� Whether they’re co� ee-crazy or

cocktail-savvy, there’s something

here for every kind of sipper.

1

2

3

4

5

5. OENOPHILE’S

ORGANIC

Fans of organic wine will rave for the 2017

OAV Organic Cabernet

Sauvignon Reserva

from St. Stephen Organic Vineyards, a smooth and sophisticated sip. Starting at $24 a bottle,

ststephen.cl

6. ROSE-TINTED

The fi rst and only “rosé” tequila on the market, the Código 1530

Rosa Tequila, is aged in Napa Valley Cabernet French white oak wine barrels that give it its pink hue. $60 to 70,

codigo1530.com

7. DECANT

WITH DAZZLE

Crate and Barrel’s unique Calder Decanter, with its clean lines and gilded brass top, is a showstopper on any bar cart. $40,

crateandbarrel.com


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33cleaneating.com

5. DRINK

& BE MERRY

Made from wild Mexican agave roasted in fi re pits beneath the earth, the IZO Mezcal Joven has a smoky, fruity fl avor that’ll be a hit with any cocktail wiz. $65, izomezcal.com

6. CLEVER

COLOGNES

A twist on the traditional fragrance gift, The

Collection by Solid State is a set of six travel-friendly solid colognes featuring the brand’s six original scents. $115,

solidstateformen.com

7. SKIN DEEP

Caldera + Lab’s The

Good serum combines 27 active botanicals for a lightweight, luxurious blend suitable for any skin type (because skin care isn’t just for women). $97, calderalab.com

For HimThis selection makes shopping

for the notoriously hard-to-

shop-for man a piece of cake.

1

5

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3. CUTTING EDGE

With a fully forged stainless-steel blade and crafted in the historic center of French blade making, Thiers Issard’s

Sabatier Santoku

Style Chef's Knife is a must-have. $105,

fl otsamandfork.com

4. MINI MAMMA MIA!

A powerhouse of a mini oven, the Gozney

Roccbox is as portable as a restaurant-grade pizza oven gets, perfect for the man who likes to make a statement at his backyard shindigs. $499,

us.gozney.com

gift guidegift guide

1. REHEAT

ON THE GO

For the man who likes his drink piping hot, he can now heat it anywhere with the Muggo Self-

Heating Travel Mug, operated using touch-sensitive controls and an LED display. $129,

muggocoff ee.com

2. A BAG WITH BODY

The utilitarian, travel-friendly Command the

Day Duff el from lululemon is well-organized with multiple pockets, made of water-repellent fabric and comes in both a classic black and a striking, yet understated, gray camo.$158, lululemon.com

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3. CRAFT WITH CARE

Find a moment of peace in crafting jewellery from this colorful DIY

bracelet-making kit from Ugandan brand Akola, which means “she works” in a local Ugandan dialect. The brand provides life-changing opportunities for work to women in Uganda. $50, akola.co

4. HAUTE

HYDRATION

Sip in style with the hammered antibacterial Copper Water Bottle

from Copper H2O, while 15% of the profi ts goes to support eff orts supplying clean water in developing nations. Starting at

$34.50 for a 20-ounce

bottle, copperh2o.com

Gifts for

the GiverFor those who love to give rather than

get, these charitable gifts give back to

the world with every purchase.

1. SIMPLE

STATEMENT

The chic, rustic Original

Story Bangle from ARTICLE22 makes a strong statement piece. Crafted from upcycled shrapnel from the Vietnam War by artisans in Laos, proceeds help support the eff ort to clear 80+ million unexploded bombs there.$40, article22.com

2. TOAST

THE TROOPS

Raise a glass of Cabernet Sauvignon or Chardonnay from 7Cellars’ Elway’s

Glass Collectible Reserve

Grey Wood Box Duo. A portion of sales is donated to Team Rubicon, supporting veterans to continue their service through meaningful disaster-response roles. $198, 7cellars.com

5. OH, HONEY!

For those whose tresses prefer natural solutions, there’s Urban Hydration’s Honey Health & Repair

3-piece Set. For each product bought, the brand donates a gallon of water to places in need. $25,

urbanhydration.com

6. CHARI-TEA

Beethoven’s Ode to Joy

serenades you when you open Pique Tea’s Ode to

Tea gift box to browse their healthful selection. Pique Tea donates 5% of proceeds to A Healthier America COVID Fresh Food Fund (supported by Michelle Obama) to aid low-income families. $150, piquetea.com

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For the...

Zen SeekerBe the reason the stressed-out

soul in your life gets a moment’s

peace this holiday season.

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1. CLEAN SLATE

Mindfully paint your masterpiece on the Original Buddha Board

with water, then watch your art disappear as the water evaporates, leaving behind a clean slate. $35,

buddhaboard.com

2. MONTHLY

MOOD SETTER

Let the fragrance lover in your life experience the joy of lighting a new scented candle every month with The Artisan

Candle Subscription Box.

Starting from $10 per

month, vellabox.com

3. SILVER LININGS

Give the gift of comfort with the incredibly soft Cloud Cotton Robe

from Parachute, made of luxurious 100% Turkish cotton. $99,

parachutehome.com

4. SIP TO STRETCH

We’re not saying this will work the magic of yoga on your body, but Wylde

One’s Yoga in a Cup is a soothing, balancing elixir that’ll help ease stress and anxiety in a pinch.$35 for 12 packets,

wylde-one.com

5. FLORA, FAUNA,

FEMININITY

Any zen seeker can peacefully lose themselves in Lemonade Pursuit’s Forest Walk, a colorful 500-piece puzzle designed by artist Meenal Patel. $30,

lemonadepuzzles.com

6. DIFFUSE

THE TENSION

An aromatherapy cult classic, Saje Natural Wellness recently launched the Aroma

Om Indigo Diff user, so you can fi ll your house with the brand’s hit scent blends in sleek style. $92, saje.com

gift guide

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3

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6. MAIN SQUEEZE

Spare your fave chef some serious work in the kitchen with HUROM’s Citrus Juicer that makes juicing simple and comes in a unique baby blue, pastel pink or silver.$149, hurom.com

7. CLASSIC COPPER

This six-quart Brooklyn

Copper Casserole pot with matching lid will be the centerpiece of any kitchen for decades to come. $800, shop.

brooklyncopper

cookware.com


1. AND?

Line crackers along the grooves of this ampersand-carved cheese

and crackers serving

board by J.K. Adams for an easy yet impressive spread that lets guests know there’s more where that came from! $48,

uncommongoods.com

2. TEATIME:

TIMELESS

For the chef who prides themselves on a stylish kitchen, Bodum’s OTTONI

Electric Water Kettle is an heirloom piece with a stunning stove top–model design with blue and brass embellishments.$60, bodum.com

3. BIG LEAGUE

Raw, unfi ltered, fermented artisanal vinegars from Acid League’s Experimental Editions

Holiday Kit will become the secret star ingredients in your favorite cook’s salad arsenal. $48,

acidleague.com

4. NATURAL BEAUTY

The Fab Slabs Pack 1, a set of three kiln-dried camphor laurel timber boards, will ensure your fave cook has a board for every chopping need. $190, fabslabsusa.com

5. SLEEK & SAUCY

This hot sauce Variety

Bundle is a visually striking gift that also packs a fl avorful punch, with TRUFF’S HOTTER, White Truffl e and, of course, Signature Black Truffl e.$65, truff hotsauce.com

6

4

For the...

Creative CookFrom home cooks to pro chefs,

these gifts will live center-stage

in their kitchens and their hearts.

7

For the...

Foodie FiendWe wouldn’t be Clean Eating if we

couldn’t fi nd you the ultimate gift

to wow your foodie friends & fam.

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5. JUST PEACHY

Bring some sunshine into your foodie’s life with the adorable Jam Trio from The Peach Truck, featuring three artisanal peach-based jams.$33, thepeachtruck.com

6. ELITE EVOO

Give the gift of a taste of luxury with The Governor

Premium Edition Cold-

Pressed Extra Virgin

Olive Oil from kyoord.$69, kyoord.com

7. DELIGHTFUL

DIPPING

Foodies won’t be able to thank you enough for this Gourmet Oil Dipping

Spice Kit, with 15 herbs and spices across fi ve diff erent cuisines. $39,

uncommongoods.com

gift guide

1. ALL THE BUZZ

The elegant Deluxe

Honey Flute Gift Set is a stunning trio of 20-ounce fl utes of prized varietals of honey: Tupelo, Sourwood and Black Sage. $98,

savannahbee.com

2. DARK &

DECADENT

A showstopping addition to a foodie’s arsenal, the Fig and Elderberry

Balsamic Drizzle from Beekman 1802 will elevate any snack or salad with its gourmet sweetness.$15, beekman1802.com

3. CLEAN CRAVINGS

Each of fi ve bars in The

Classic Collection from Elements Truffl es is 70% dark chocolate, made with Ecuadorian cacao, sweetened with honey and infused with Ayurvedic herbs and spices. $36,

elementstru� es.com

4. SPICE OF LIFE

There’s no shortage of variety in Bushwick Kitchen’s highly ratedThrees Knees Spicy

Trio sriracha, honey and maple syrup set. $35,

bushwickkitchen.com

6

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An irresistible menu for every holiday gathering this year.

RECIPES BY SARAH SWEENEY, PHOTOGRAPHY BY ANGUEL DIMOV,ILLUSTRATIONS BY STEPHANIE SINGLETON

FO

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38 cleaneating.com

CE95 HOLIDAY TIER ONE.indd 38 9/16/20 9:34 AM

39cleaneating.com

Roasted Vegetable Fries

(p. 40)Zucchini Feta Fritters

(p. 42)Goat Cheese Tart

(p. 43)

Blistered Green Beans

& Shishito Peppers (p. 47)Pomegranate-Glazed

Turkey Roulade (p. 48) Potato, Leek & Artichoke

Sideways Gratin (p. 49)

Squash, Caramelized Onion

& Sausage Flatbread (p. 52)Mixed Citrus & Arugula Salad

(p. 54)Sheet-Pan Mini Cinnamon Buns

(p. 50)

mix-and-match holiday | RECIPES

Try one of our curated menus, or mix and match to create your own unique menu.


ROASTED VEGETABLE FRIES with Cashew Herb Dip

SERVES 8 TO 10. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 45 MINUTES.

If you’re looking for the appeal of a deep-fried appetizer without any frying

at all, these just might become your go-to option. Panko makes the exotic

vegetable fries deliciously crunchy, while the cool, creamy, cashew-based

dip adds a fresh, bright note.

DIP

1 cup raw unsalted cashews,

soaked (see tip)

2 green onions, chopped

1⁄4 cup water

2 tbsp chopped fresh

fl at-leaf parsley

1 lemon (NOTE: Zest

the entire lemon and

juice half.)

2 tsp chopped fresh thyme

1⁄4 tsp each sea salt and

ground black pepper

This lineup is easy to portion for sharing – simply cut the flatbreads and tart into wedges that are easy to eat with a drink in hand, and provide tongs for easy portioning of the remaining dishes.

Roasted Vegetable Fries with Cashew Herb Dip (p. 40)

Zucchini Feta Fritters (p. 42)

Blistered Green Beans & Shishito Peppers (p. 47)

Squash, Caramelized Onion & Sausage Flatbread (p. 52)

Goat Cheese Tart with Fig & Blackberry Compote (p. 43)

V

FRIES

2 large egg whites

8 oz carrots, trimmed and cut

into 3-inch-long sticks

8 oz parsnips, trimmed and cut

into 3-inch-long sticks

8 oz large beets, trimmed and

cut into 3-inch-long sticks

8 oz asparagus, trimmed and

cut into 3-inch-long sticks

1 cup whole-wheat panko

bread crumbs

2 tbsp extra-virgin

olive oil, divided

1. Prepare dip: In a high-speed

blender or food processor, purée all

dip ingredients, scraping down sides

as needed, until smooth. Set aside.

2. Prepare fries: Place racks in top

and bottom thirds of oven and

preheat to 400°F. Line 2 baking

sheets with parchment paper. In a

large bowl, whisk egg whites until

frothy. Add carrots, parsnips, beets

and asparagus and toss to coat.

Sprinkle with panko; toss to coat.

(NOTE: Beets may bleed a little; if you

prefer, reserve some egg and panko

and toss them separately.)

3. Spread in a single layer on

prepared sheets. Drizzle each with

oil and shake sheets to distribute.

Bake, rotating and switching pans

until fries are tender and panko is

crispy and golden, 20 to 25 minutes.

Serve warm fries with dip.

TIP: You can soak the cashews in

cold water overnight, or quick-soak

them in warm water for 1 hour.

MAKE AHEAD: Make the cashew

dip up to 3 days ahead; cover and

refrigerate until using.


41cleaneating.com


RECIPES | mix-and-match holiday


ZUCCHINI FETA FRITTERS

MAKES 18 FRITTERS. HANDS-ON TIME: 40 MINUTES. TOTAL TIME: 45 MINUTES.

Corn and zucchini are sweet partners in golden fritters with a salty edge from

tangy feta cheese. They’re great for nibbling with cocktails or for kicking off

a family-style brunch. Remember that the more liquid you squeeze out of the

grated zucchini, the crispier the fritters will be, so don’t skip that step.

1 lb zucchini, trimmed

and grated

1⁄2 yellow onion, fi nely diced

1 tsp sea salt

1 cup thawed frozen

corn kernels

1⁄2 cup coconut fl our

(TRY: NOW Real Food

Organic Coconut Flour)

2 tbsp arrowroot powder

1 tsp baking powder

3 large eggs

1⁄4 cup chopped fresh dill

1⁄2 cup crumbled feta cheese

1⁄4 tsp ground black pepper

sa� ower oil, for cooking

1. In a colander, toss together

zucchini, onion and salt. Let

stand for 10 minutes.

2. One handful at a time, squeeze

zucchini mixture to remove excess

liquid; transfer to a medium bowl.

baking powder; toss to combine.

In a large bowl, whisk eggs with

dill. Stir in zucchini mixture until

coated. Stir in feta and pepper.

3. Heat a large nonstick skillet on

medium. For each batch, heat

a thin layer of oil and then drop 1/4 cup portions of zucchini mixture

into skillet without crowding. Cook,

turning once, until fritters are

golden and a knife inserted into

center comes out clean, about

4 minutes per side. Transfer to a

paper towel–lined baking sheet

and repeat with more oil and

remaining batter.

MAKE AHEAD: Make the fritters

entirely in advance up to 2 days

ahead. Reheat in a 350ºF oven until

heated through.

PER SERVING (1 fritter): Calories: 58, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 5 g, Fiber: 2 g, Sugars: 1 g, Protein: 3 g, Sodium: 186 mg, Cholesterol: 35 mg

GFVF

Sarah SweeneyRECIPE CREATOR, TORONTO, CANADA

With over 10 years of experience as a private

chef, Sarah Sweeney is an old hand at

crafting recipes suited to any dietary need.

In her spare time, she works with charity

Kids Cook to Care, helping 10 kids

at a time prepare a community meal

for 100 people in need. SA

RA

H S

WE

EN

EY

PH

OTO

BY

TY

LER

BO

WD

WIT

CH

GOAT CHEESE TART

with Fig & Blackberry Compote

SERVES 8 TO 10. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 1 HOUR.

If you’re a cheesecake fan, this goat cheese tart will make you fall

in love all over again. The tangy filling is topped with a simple but

elegant compote featuring fresh blackberries and figs.

CRUST

1¾ cups almond flour


2 tbsp organic unsalted

butter

1 large egg

FILLING

12 oz soft goat cheese

1⁄4 cup raw honey


2 tsp fresh lemon juice

2 large eggs (TRY: Eggland’s

Best Organic Eggs)

COMPOTE

1⁄4 cup pomegranate juice

2 tbsp raw honey

1⁄2 tsp arrowroot powder

1⁄2 vanilla bean, seeds

scraped out and pod

reserved

3⁄4 cup blackberries, divided

4 fresh figs, stemmed

and quartered

1. Make crust: Preheat oven to

350ºF. In medium bowl, stir

together all crust ingredients.

into a 4 x 14-inch tart pan with

removable bottom. Bake until

10 minutes. Let cool.

2.

Reduce oven heat to 325ºF. In

attachment, beat together goat

cheese, honey, arrowroot and

lemon juice until smooth, about

2 minutes. Beat in eggs, 1 at a

time, on medium-low speed.

(Do not overmix.) Pour into

cooled crust. Place tart pan on

is set and center is no longer

jiggly, about 15 minutes. Let

cool 15 minutes.

3. Meanwhile, prepare

compote: In a small saucepan,

whisk together pomegranate

juice, honey, arrowroot and

vanilla pod and seeds. Bring to

a gentle simmer on medium,

whisking. Stir in two-thirds of

Cook for 30 seconds, gently

stirring to coat. Remove from

heat and let cool.

4. Remove vanilla pod and

spoon compote over tart.

Garnish with remaining one-

third of blackberries.

MAKE AHEAD: Tart can be made

up to 2 days ahead. Store tart

and compote separately in the

refrigerator; top with compote

and garnish before serving.


43cleaneating.com

GFVF

Make a splash on your festive table with this dinner menu, packed with modern-yet-comforting flavors and seasonal ingredients. Just add a fruit or cheese platter to round out the meal in style.

Pomegranate-Glazed Turkey Roulade with Wild Rice Stuffing & Gravy (p. 48)

Potato, Leek & Artichoke Sideways Gratin (p. 49)

Blistered Green Beans & Shishito Peppers (p. 47)


Mixed Citrus & Arugula Salad with Ricotta & Pumpkin Seeds (p. 54)

Goat Cheese Tart with Fig & Blackberry Compote (p. 43)



45cleaneating.com

Pomegranate-Glazed Turkey Roulade

with Wild Rice Stuffing & Gravy

p. 48



Potato, Leek & Artichoke

Sideways Gratin p. 49

BLISTERED GREEN BEANS & SHISHITO PEPPERS

SERVES 8.

HANDS-ON TIME: 20 MINUTES.

TOTAL TIME: 20 MINUTES.

Shishitos are usually mild, but

every once in a while you get a

firecracker. That’s what makes this

dish really fun! Blistering the beans

and peppers in a skillet gives them

a nice charred taste without having

to toss them on the grill or under

the broiler. If you can’t find shishito

peppers, try multicolored mini bell

peppers instead.

2 tsp sa�ower oil

1 lb green beans, trimmed

8 oz shishito peppers

1 clove garlic, thinly sliced

2 tsp grated lemon zest

1⁄4 tsp red pepper flakes

3 tbsp chopped fresh parsley

3 tbsp sliced almonds, toasted

1⁄2 tsp flaky sea salt

1. In a large sauté pan on high, heat

oil. Add beans and peppers. Sauté

until vegetables are blistered on all

sides, about 6 minutes. Add garlic,

sauté until fragrant and garlic is

lightly browned, about 2 minutes.

2. Transfer mixture to a platter.

Sprinkle with parsley, almonds

and salt.

MAKE AHEAD: Prep the veg and

toasted almonds ahead of time

and sauté right before serving.


47

GFQ V

cleaneating.com

PEPPER POWER: If you suffer from

frustrating PMS

symptoms, shishito

peppers may help.

These spicy greens

contain up to 15% of

the recommended daily

intake of vitamin B6,

a nutrient linked to

easing symptoms such

as depression, anxiety

and irritability.

POMEGRANATE-GLAZED TURKEY ROULADE with Wild Rice Stuffing & Gravy

SERVES 10 TO 12.

HANDS-ON TIME: 1 HOUR, 15 MINUTES.

TOTAL TIME: 6 HOURS, 30 MINUTES.

This turkey is a labor of love, but

the juicy results are totally worth

the effort. Here, we use deboned

meat, which cooks through faster

than a whole bird, and the finished

roll is easier to slice at the table. Ask

your butcher to prepare it for you

in advance, and request that they

reserve about half of the bones as

you’ll need them to make the gravy.

A cranberry glaze is brushed on

the turkey while roasting, while a

homemade gravy gets drizzled on

after serving.

TURKEY

1 12- to

14-lb turkey, deboned with skin

on (TIP: Order in advance

and ask your butcher

to prepare it for you,

reserving about half of the

bones to make gravy.)


1 tbsp chopped fresh sage

4 tsp kosher salt, divided

2 tsp fennel seeds, chopped

1 tsp ground black

pepper, divided

extra-virgin olive oil,

for brushing

GFF


STUFFING

1 tbsp extra-virgin olive oil

2 shallots, finely chopped

1 clove garlic, minced


2 tsp chopped fresh sage

2 cups baby kale, chopped

1 cup cooked brown and wild

rice blend

1 cup gluten-free or whole-

wheat bread crumbs

1⁄4 cup dried cranberries

2 large eggs

1⁄2 tsp sea salt


GRAVY

4 cups chicken or turkey broth

3 sprigs fresh thyme

2 sprigs fresh rosemary


(TRY: Bob’s Red Mill

Arrowroot Starch/Flour)

1 tbsp water

sea salt and ground black

pepper, to taste (optional)

GLAZE

1 cup pomegranate juice

1⁄2 cup chicken or turkey broth

1 tbsp raw honey

3 sprigs fresh thyme

1 bay leaf

1 tsp arrowroot powder

1 tsp water

1 DAY IN ADVANCE

1. Place turkey on a cutting board.

skin to detach skin in a single piece.

Cover meat with plastic wrap. Using

pound to even thickness. In a small

bowl, mix together rosemary, sage,

three-quarters of kosher salt, fennel

seeds and one-half of pepper; rub

all over meat. Cover and refrigerate

until ready to stuff.

2.

heat oil on medium. Add shallots and

cook, stirring, until softened, about

3 minutes. Add garlic, rosemary and

sage and cook, stirring occasionally,

until shallot is soft and translucent

but not browned, about 10 minutes.

Add kale and cook, stirring, until

starting to wilt, about 2 minutes.

Transfer to a large bowl and let

cool. Add rice, bread crumbs, dried

cranberries, eggs, salt and pepper.

Stir to combine. Refrigerate until

completely cool.

4.

turkey. Starting at 1 short edge, roll

with toothpicks. Wrap skin around

turkey roll. Using kitchen twine,

tie roll at 1-inch intervals. Wrap in

plastic and refrigerate overnight or

for up to 1 day.

5. Make gravy: Preheat oven to

400°F. Place reserved turkey bones

(you’ll need about half of the bones

from whole turkey) in a roasting pan

and roast, stirring halfway through,

for 11/2 hours. Transfer roasted bones

and any drippings to a large pot and

add broth, thyme and rosemary.

Bring to a boil. Reduce heat and

simmer for 2 hours. Strain liquid and

POTATO, LEEK & ARTICHOKE SIDEWAYS GRATIN

SERVES 8 TO 10.


TOTAL TIME: 1 HOUR, 50 MINUTES.

Normally, gratins are layered

horizontally so that the sliced

vegetables lie flat in the dish.

This recipe literally turns that

on its side — the potatoes and

artichokes are standing on their

edges, so you get lots of crispy bits

on top and a really fancy look that’s

impressive on your holiday table.

2 tsp extra-virgin olive oil

1 large leek (white and light

green parts), halved

lengthwise and sliced

1 tsp sea salt, divided

1 clove garlic

2 tsp chopped fresh thyme

3 lb Russet potatoes

(unpeeled), scrubbed


1 14-oz BPA-free can whole

artichoke hearts, drained

and thinly sliced

4 oz Gruyère cheese, shredded

2 cups whipping cream (35%)

1 tbsp snipped fresh chives

49cleaneating.com


GF W30

GFAQ VP F

1. Preheat oven to 425°F. Mist

a 9 x 13-inch baking dish with

cooking spray.

2. In a medium skillet on medium,

heat oil. Add leeks and one-half of

salt; cook, stirring occasionally, until

softened, 6 to 8 minutes. Stir in

garlic and thyme; cook, stirring,

until garlic is light golden, 3 minutes.

Remove from heat; set aside.

3. Using a mandoline or sharp

knife, cut potatoes into thin slices

(about 1/8 inch thick) and sprinkle

with remaining one-half of salt

and pepper. Standing potato slices

on edge, stack in horizontal rows in

prepared baking dish, slipping

1 artichoke slice between potato

slices every 1 inch or so. Sprinkle

with leek mixture and Gruyère,

pressing to ensure some of the

cheese gets between potato layers.

Drizzle cream over top.

4. Tightly cover dish with foil, place

on a rimmed baking sheet and bake

for 1 hour. Remove foil and bake until

potatoes are tender in center and top

is golden brown, 15 to 20 minutes.

5. Remove pan from oven and let

stand for 5 minutes before serving.

Garnish with chives.

TIP: Slipping a baking sheet under

the pan ensures that you won’t have

to clean up. Plus, the sheet supports

the heavy baking dish, making it

safer to get out of the oven.

MAKE AHEAD: Make the recipe

entirely up to 3 days ahead; cool and

refrigerate covered. Bring to room

temperature and reheat, covered

with foil, at 350°F, removing the foil

towards the end of baking time.


let cool. Skim off any fat and pour

into a clean saucepan. Bring liquid

to a simmer. In a small bowl, whisk

arrowroot with water until smooth;

whisk into gravy. Season with salt

and pepper, if desired. Let cool.

Cover and refrigerate.

6. Make glaze: In a small saucepan,

combine pomegranate juice, broth,

honey, thyme and bay leaf. Bring to

a boil. Reduce heat and simmer until

slightly reduced, about 8 minutes. In

a small bowl, whisk arrowroot with

water until smooth; whisk into glaze.

Simmer until glossy and thickened,

about 1 minute. Strain into a small

bowl and let cool. Cover and

refrigerate until ready to use.

DAY OF

7. Remove turkey roll from

refrigerator and let stand at room

temperature for 1 hour. Preheat

oven to 450°F. Unwrap roll and pat

dry with paper towels. Place in a

roasting pan. Brush lightly with oil

and sprinkle with remaining kosher

salt and pepper. Roast until outside

is golden brown, about 15 minutes.

8. Reduce heat to 300°F. Roast,

basting with glaze and pan drippings

every 30 minutes, until an instant-

read thermometer inserted in center

reads 165°F, about 2½ hours. Remove

from oven, tent with foil and let

rest for 30 minutes. Meanwhile, in

a small saucepan, reheat gravy over

low heat. Remove toothpicks from

roll before cutting into slices. Serve

with gravy.


GFVF

cleaneating.com50

SHEET-PAN MINI CINNAMON BUNSwith Yogurt Drizzle

MAKES 24 BUNS.


TOTAL TIME: 2 HOURS.

Indulge — just make it mini. These

teeny buns have all the sweet,

cinnamon-laced appeal of their

bigger cousins, but sub in a less-

rich Greek yogurt drizzle for the

traditional cream cheese frosting.

They’re also gluten-free!

DOUGH

1 cup warm whole milk

1 tbsp active dry yeast

1 tbsp raw honey

2 large eggs, beaten

1⁄4 cup organic unsalted butter,

at room temperature

1 tsp pure vanilla extract

21⁄2 cups gluten-free all-purpose

fl our + more for dusting

11⁄2 cups almond fl our


FILLING

1 cup coconut sugar

1 tbsp ground cinnamon

5 tbsp organic unsalted butter,

at room temperature

2 tbsp water

1 tbsp organic unsalted

butter, melted

YOGURT DRIZZLE

1⁄2 cup plain full-fat Greek yogurt

1 tbsp raw honey

1⁄2 tsp pure vanilla extract

GFVF


Welcome your annual “morning of” with a yummy assortment of clean dishes that happily walk the line between breakfast and lunch.

Sheet-Pan Mini Cinnamon Buns with Yogurt Drizzle (p. 50)


Mixed Citrus & Arugula Salad with Ricotta & Pumpkin Seeds (p. 54)

Roasted Vegetable Fries with Cashew Herb Dip (p. 40)

Zucchini Feta Fritters (p. 42)


51cleaneating.com

1. Make dough: Line a 10 x 14-inch

baking sheet with parchment paper

and set aside. In a large bowl, mix

together milk, yeast and honey. Let

stand until frothy, about 5 minutes.

Stir in eggs, butter and vanilla. Stir

and arrowroot to make a smooth

dough. Cover bowl and let rise in a

warm place for 1 hour.

2. Dust work surface with more

into a 12 x 20-inch rectangle,

and using a bench scraper to

make sure underside isn’t sticking

to work surface.

3.

sugar with cinnamon. Using your

butter until mixture has a sandy

texture. Stir in water. Spread evenly

over dough.

4. Using a pizza cutter or sharp

chef’s knife, cut dough in half

lengthwise, then cut into thirds

crosswise to make 6 equal pieces.

Using bench scraper to help support

dough, roll up each piece into a log.

Using a sharp serrated knife, cut

each into 4 pieces to make 24 buns

total. Transfer buns, cut sides down,

to prepared baking sheet and cover

with a kitchen towel. Let rise while

oven preheats to 350°F.

5. Uncover buns and brush with

melted butter. Bake until golden,

15 to 18 minutes. Transfer baking

sheet to a wire rack and let cool for

15 minutes.

6. Meanwhile, make yogurt drizzle:

In a small bowl, stir together drizzle

ingredients. Drizzle over warm buns.

TIP: This delicate dough can be a

bit fragile, so the bench scraper

can help keep it from tearing as

you manipulate it. But even if it

tears, that’s OK — just patch it back

together and keep rolling. The buns

MAKE AHEAD: Make and bake up

to 1 day in advance; cover and

refrigerate. Reheat at 250°F just

before serving. Top with drizzle.

PER SERVING (2 buns): Calories: 191, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 24 g, Fiber: 2 g, Sugars: 13 g, Protein: 4 g, Sodium: 19 mg, Cholesterol: 30 mg

52 cleaneating.com

SQUASH, CARAMELIZED ONION & SAUSAGE FLATBREAD

MAKES 2 FLATBREADS (8 TO 10 SERVINGS). HANDS-ON TIME: 35 MINUTES. TOTAL TIME: 3 HOURS.

Flatbreads have the same broad appeal as pizza but are ideal for dolling up with sophisticated

flavors. Here, a tasty homemade dough gets topped with caramelized onions, sweet squash,

zesty sausage and creamy goat cheese for an appetizer that’s definitely not everyday.

DOUGH

¾ cup warm water


1 tbsp raw honey

2 tsp active dry yeast

2 cups whole-grain spelt flour

1 tsp sea salt

TOPPING

6 tsp extra-virgin

olive oil, divided

2 white onions, sliced

1 small butternut squash

(about 2 lb)

1⁄2 tsp ground black

pepper, divided

1⁄4 tsp sea salt

8 oz organic or all-natural turkey

sausages (no added nitrates

or nitrites), casings removed

10 oz soft goat cheese, crumbled

1⁄2 cup shredded mozzarella cheese

1 tbsp chopped fresh sage

3 tbsp raw unsalted pecans

1. Make dough: In a large bowl, stir together

water, oil, honey and yeast. Let stand until

foamy, about 10 minutes. Using a wooden

dough forms. Cover bowl with plastic wrap

or a kitchen towel and let rise in a warm

place for 2 hours.

2. Make topping: In a medium skillet, heat

one-third of the oil over medium. Add onions

and reduce heat to medium-low. Cook, stirring

often to keep onions from sticking and coloring

unevenly, until soft and golden brown, 15 to

20 minutes.

3. Preheat oven to 400°F. Cut neck of squash

off body (reserve body for another use). Using

a vegetable peeler or paring knife, slice off peel.

Halve lengthwise and cut each into 1/4-inch-

thick half-moons. In a medium bowl, toss

squash with one-third of oil, one-half of

pepper and salt. Spread on a parchment-lined

baking sheet and bake until tender and edges

begin to brown, 18 to 20 minutes.

4. In a medium skillet on medium, cook

sausage, stirring and breaking up with a

spoon, until crumbly and no longer pink,

5 to 7 minutes. Drain off fat and set aside.

5. In a small bowl, stir together goat cheese,

mozzarella, sage and remaining half of pepper.

6. Brush a baking sheet with remaining oil.

Divide dough into 2 balls and, using your

4 x 12 inches. Arrange dough on prepared

baking sheet. Top each with one-half of the

onion mixture, sausage and squash. Spoon

one-half of the cheese mixture over each. Bake,

rotating pan halfway through, until crust is

golden brown, 15 to 18 minutes. Garnish with

pecans before serving.

MAKE AHEAD:

to 1 day in advance; cover and refrigerate.

Bring to room temperature and then

continue with baking instructions.

PER SERVING (1⁄10 of recipe): Calories: 316, Total Fat: 16 g,

Sat. Fat: 6 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 2 g,

Carbs: 27 g, Fiber: 5 g, Sugars: 4 g, Protein: 15 g,

Sodium: 525 mg, Cholesterol: 34 mg

F



53cleaneating.com

ARMED WITH ANTIOXIDANTS: As one could guess from its sunny hue, butternut squash

is rich in carotenoids like beta-carotene, necessary for

the structure and maintenance of healthy skin and mucus

membranes, and alpha-carotene, which has potent

antioxidant and potentially anti-carcinogenic properties.

MIXED CITRUS & ARUGULA SALAD with Ricotta & Pumpkin Seeds

SERVES 8.



This salad makes the most of in-season

citrus and creates a pretty-hued side. If

you can’t find blood oranges, substitute

more navel oranges. The salad won’t be

quite as colorful, but it will still be tangy-

sweet and delicious.

2 small blood oranges

2 navel oranges

2 Ruby Red or pink grapefruits

1 cup plain full-fat ricotta cheese

(TRY: BelGioioso Ricotta

con Latte)

2 tbsp raw honey, divided

2 cups baby arugula

2 tbsp pomegranate seeds

2 tbsp unsalted pumpkin

seeds, toasted


1. Cut a thin slice off stem end and

bottom of each fruit. Standing each

on 1 cut side, slice downward along

edge to remove peel and pith, rotating

crosswise into ¼-inch-thick slices.

2. In a small bowl, stir ricotta with one-

half of the honey. Scatter arugula on a

serving platter. Arrange citrus over top

and dollop with ricotta mixture; sprinkle

with pomegranate and seeds. Drizzle

with remaining honey and oil.

MAKE AHEAD: Prep all ingredients ahead

of time and store separately. Assemble

just before serving.


GFQ V

54 cleaneating.com



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RECIPE

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GUT-RESET

Welcome to old-school bakes,

revamped with modern

ingredients and updated

fl avors. These delicious

dinners will make you rethink

the casserole’s place in

your weekly menus.

RECIPES BY SARAH SWEENEY,

PHOTOGRAPHY BY DARREN KEMPER

NOVEMBER/DECEMBER 2020cleaneating.com56

MAKING CASSEROLES

Cool Again

FO

OD

ST

YLI

NG

BY

SA

RA

H S

WE

EN

EY,

PR

OP

ST

YLI

NG

BY

FR

AN

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ALD

ER

57cleaneating.com

Lentil Quinoa

Taco Pie

p. 60

cool casseroles | RECIPES

MONTH 2012

GU

TT

ER

CR

ED

ITS

HE

RE

58 cleaneating.com

RECIPES | cool casseroles


79cleaneating.com 59

Biryani-Style Chicken & Cauliflower Rice Bake

SERVES 6.



1½ lb boneless, skinless

chicken thighs, cut

into 1-inch pieces

3 tbsp biryani seasoning

paste, divided

4 tsp coconut oil, divided

1 small yellow onion, chopped

1 tbsp curry powder

1 tbsp peeled and minced ginger


6 cups riced caulifl ower (see tip)

1 cup full-fat coconut milk


1⁄2 cup chopped fresh cilantro

1⁄3 cup chopped dried

unsweetened apricots

6 tbsp sliced almonds, divided

2 tbsp chopped fresh mint

1.

2.

3.

4.

5.

GFF

6.

7.

TIP:


FR

AN

NY

ALD

ER

PH

OTO

BY

TH

ALI

A H

OX

FO

RD

Franny Alder PROP STYLIST, TORONTO, CANADA

Possessing what she calls “an unnatural love of a beautiful plate, paired

with a need to be surrounded by delicious food,” Franny Alder has found

the perfect role for herself as a food photographer, stylist and manager

of Toronto-based prop house The Props – Geary House.

Lentil Quinoa Taco Pie

SERVES 6.


TOTAL TIME: 1 HOUR.

Lentils and quinoa deliciously

update this throwback weeknight

dinner. We’ve shared our favorite

garnishes, but feel free to change

them up in favor of any other taco

toppings you love. Cook and cool

quinoa ahead of time, or you can

use frozen cooked quinoa and

thaw before using.

PIE

1 cup cooked quinoa

1 15-oz BPA-free can black

beans, drained and

rinsed

3⁄4 cup shredded cheddar

cheese, divided

1 large egg, beaten

1⁄2 cup chopped fresh cilantro

2 tsp extra-virgin olive oil

1 small yellow onion, diced

1⁄2 orange bell pepper,

chopped

1 tbsp ancho chile powder

1 tsp ground cumin

2 cups BPA-free canned

crushed tomatoes

GFVF

1⁄2 cup water

1 19-oz BPA-free can

lentils, drained


ground black pepper

GARNISHES

1⁄4 cup sour cream, optional

1 cup shredded iceberg

lettuce

2 tbsp pickled sliced

jalapeño peppers

2 tbsp chopped tomato

1 tbsp chopped fresh cilantro

1. Make pie: Preheat oven to 375°F.

Mist a 2-quart casserole dish with

cooking spray. Set aside.

2. In a medium bowl, mix together

quinoa, beans, one-half of cheese,

beaten egg and cilantro. Set aside.

3. In a medium skillet on medium,

heat oil. Add onion and cook,

stirring, until softened and

translucent, about 4 minutes.

Add bell pepper, chile powder

and cumin; cook, stirring, until

fragrant, about 2 minutes. Stir

in tomatoes, water and lentils.

Simmer, stirring occasionally, for

5 minutes. Stir in salt and pepper.

4. Spread half of sauce over

bottom of prepared baking

dish. Top with quinoa mixture.

Top with remaining sauce.

Cover and bake for 25 minutes.

Uncover and sprinkle with

remaining one-half of cheese

and bake for 10 minutes more.

5. Serve taco pie topped with sour

cream (if using), lettuce, jalapeños,

tomato and cilantro.


Buffalo Chicken & Broccoli Casserole

SERVES 8.


TOTAL TIME: 1 HOUR, 10 MINUTES.

Buffalo wing sauce is the signature

ingredient that gives this casserole

recipe uses cooked chicken, this is

a delicious dish to whip up when

you have leftover rotisserie chicken

hanging out in the fridge.

2 cups low-sodium

vegetable broth

1 cup raw unsalted cashews

1 yellow-fleshed

potato, cubed

1 carrot, chopped

1 yellow onion,

chopped, divided

1⁄4 cup hot sauce (TRY: Frank’s

RedHot Original)

1 tsp dried dill


6 cups broccoli florets

2 stalks celery, chopped

2 cups shredded cooked chicken

3 tbsp crumbled blue cheese

4–5 green onions (green and

white parts), sliced

GFF


RECIPES | cool casseroles

tkcleaneating.com

1. Preheat oven to 375°F. Mist a

3- to 4-quart casserole dish with

cooking spray. Set aside.

2. In a medium saucepan,

combine broth, cashews, potato,

carrot and one-half of onion.

Bring to a boil. Reduce heat and

simmer until vegetables are tender,

about 20 minutes. Place cashew

mixture in a blender. Add hot

sauce and dill; blend until smooth.

Set aside.

3. Meanwhile, in a large skillet

on medium, heat oil. Add remaining

one-half of onion and cook, stirring,

until softened, about 3 minutes.

Add broccoli and celery and cook,

stirring, until broccoli is bright

green and tender-crisp, about

5 minutes. Transfer to a large

mixing bowl.

4. Add chicken and hot sauce

mixture to bowl and stir to

combine. Scrape into prepared

casserole dish and bake until

sauce is bubbling and top starts

to brown, about 35 minutes.

5. Remove from oven and

sprinkle with blue cheese.

Garnish with green onions.


BETTER WITH BROCCOLI: This cruciferous veg is rich in fiber, which helps to control

blood sugar levels and aids in achieving lower weight

goals. It’s also loaded with vitamin C, an antioxidant for

optimal immune function and improved skin health.

cleaneating.com 61

62 cleaneating.com

Mediterranean Shrimp Bake

SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 55 MINUTES.

1⁄2 cup each fresh parsley

and basil leaves,

coarsely chopped

2 tsp grated lemon zest


3 tbsp capers, drained

1 fennel bulb, trimmed

2 tbsp extra-virgin olive

oil, divided

1 small yellow onion, chopped

1 cup cherry tomatoes, halved

1 14-oz BPA-free can quartered

artichoke hearts, drained

1⁄2 tsp sea salt

1⁄4 tsp each ground black

pepper and red

pepper flakes

1 lb large raw shrimp,

peeled, deveined and

tails removed

1½ cups cooked brown rice

1⁄2 cup low-sodium

vegetable broth

2 tsp arrowroot powder

1 cup baby spinach

1⁄4 cup whole-grain bread

crumbs

1.

2.

3.

1/8

4.

5.

6.

PER SERVING (1⁄6 of recipe): Calories: 223, Total Fat 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 26 g, Fiber: 4 g, Sugars: 3 g, Protein: 18 g, Sodium: 657 mg, Cholesterol: 106 mg

F


SMALL BUT MIGHTY:

At roughly 209 calories

per cup cooked, nutrient-

rich shrimp is the starring

protein in this bake. Not

only is shrimp a rich

source of omega-3 fatty

acids, it’s one of the

richest food sources of

iodine, a mineral required

for proper brain and

thyroid health and one

that many people

are deficient in.

cool casseroles | RECIPES

cleaneating.com 63

Whether it’s already late afternoon or you’ve planned ahead, these crave-worthy recipes can be made in either the Instant Pot or your slow cooker, so dinner is ready when you are!RECIPES BY IVY MANNING, PHOTOGRAPHY BY OLIVE & MANGO

64 cleaneating.com

SUPER FAST

or Simmery

Slow

In the Instant

Pot

In the Slow

Cooker

MAKE IT FAST MAKE IT SLOW

HOW TO:

Pick Your Recipe

Prep Your Ingredients

make it fast or slow | RECIPES

65cleaneating.comcleaneating.com

Thai Curry Peanut Chicken

Drumsticks

p. 72

NOVEMBER/DECEMBER 2020cleaneating.com66

cleaneating.com 67cleaneating.com


Vietnamese-Style Beef

& Rice Noodle Soup

SERVES 4. HANDS-ON TIME: 20 MINUTES.

TOTAL TIME: 1 HOUR/8 HOURS, 30 MINUTES.

Tender beef, aromatic spices and rice noodles all cook in the same pot in

this easy soup. Garnished with fresh bean sprouts, basil, cilantro, jalapeño

and shaved onions, it’s a great combo of hearty and fresh, all in one bowl.

For even more heat and color, serve with sliced chiles over top.

1 large yellow onion

2 tsp safflower oil

3 cloves garlic, smashed

½-inch thick slice fresh ginger

1 lemongrass stalk,

smacked with side

of a knife

1 tsp coriander seeds

1 star anise

½ cinnamon stick

3 cups water

3 cups low-sodium beef broth

1 tbsp coconut sugar (TRY:

Madhava Organic

Coconut Sugar)

1 lb beef chuck blade

steaks, 1⁄2 to 3⁄4 inch

thick, fat trimmed

6 oz brown pad Thai rice

noodles, broken in half

1 cup snow peas

2 tsp fish sauce

GARNISH

2 cups bean sprouts

1 cup cilantro sprigs

1⁄2 cup basil leaves

1 lime, cut into wedges

sriracha

1. Chop one-half of onion, and

then cut remaining one-half of

onion into slices. Place sliced onion

in a bowl of cold water, refrigerate

and reserve for garnish.

2. On the Instant Pot, select Sauté,

adjust the heat to More/High and

add oil. Add chopped onions, garlic,

ginger, lemongrass, coriander seeds,

star anise and cinnamon stick and

cook, stirring occasionally, until

onions begin to brown, 3 minutes.

Press Cancel.

GFF

1. Follow Step 1 of “Make It Fast”

instructions.

2. Using the sauté function in a

4½- to 7-quart slow cooker, heat

oil. Sauté chopped onions, garlic,

ginger, lemongrass, coriander seeds,

star anise and cinnamon stick,

stirring occasionally, until onions

are beginning to brown, about

3 minutes. (If your slow cooker

doesn’t have a sauté function, use

a skillet on medium-high; then add

ingredients to slow cooker.)

3. To slow cooker, add water, broth

and sugar and stir to combine. Add

steaks and push down to submerge

in liquid. Cover and cook on low for

8 to 9 hours. Carefully remove lid.

Transfer meat to a cutting board and

cut or shred into bite-size chunks.

Strain liquid, return to pot. Add

noodles and snow peas and adjust to

High; cover and cook until noodles

and snow peas are tender, 10 to 15

minutes more. Return beef to slow

cooker and cook for 1 minute more.

Serve with reserved sliced onions

and remaining garnishes.

PER SERVING: (1⁄4 of recipe) Calories: 432, Total Fat: 14 g, Sat. Fat: 6 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 1 g, Carbs: 48 g, Fiber: 5 g, Sugars: 9 g, Protein: 30 g, Sodium: 451 mg, Cholesterol: 83 mg

3. To pot, add water, broth and sugar

and stir to combine. Add steaks and

push down to submerge in liquid.

Set release valve to seal, select

Pressure and set to More/High;

adjust time to 25 minutes.

4. Let pressure come down naturally

for 15 minutes (don’t move the

vent) and then quick-release any

remaining pressure. Transfer meat

to a cutting board and cut or shred

into bite-size chunks, discarding

any fat or connective tissue. Remove

and discard ginger, lemongrass, star

anise and cinnamon stick. Strain

5. Add noodles and snow peas to

pot, select Sauté and adjust

heat to More/High. Cover with

a regular pot lid and simmer, stirring

occasionally, until noodles and snow

peas are tender, 4 to 5 minutes.

6. Drain sliced onions and pat

dry. Divide soup among bowls and

top with sliced onions and

remaining garnishes.

MAKE IT FAST

MAKE IT SLOW

69cleaneating.com

1. Rub chicken inside and out with

herb blend, salt and pepper.


adjust the heat to Medium/Normal

and add oil. Add garlic and cook,

stirring frequently, until fragrant

and browned in places, 3 minutes.

Add wine and simmer for 1 minute.

Add broth to the pot and press

Cancel. Place the chicken on a trivet

with handles and place in the pot.

Lock on the lid and set release valve

to seal, select Pressure and set to

More/High; adjust cooking time to

30 minutes.

3. When time is up, quick-release

the pressure. An instant-read

thermometer should read 165°F

when inserted into thickest part of

thigh and breast. (NOTE: If chicken

is not done, select Sauté, adjust to

More/High and cover with a regular

pan lid. Simmer, checking every

5 minutes, until chicken reaches

temperature.)

4. Preheat broiler to high and adjust

oven rack so that it is 6 inches

below broiler element. Carefully

remove chicken on the trivet from

pot. Transfer chicken to a foil-lined

baking sheet. Broil chicken, rotating

pan once, until skin is browned,

about 3 minutes. Set on a serving

platter and loosely tent with the foil

used to line the baking sheet.

5. Pour cooking liquid through a

sieve into a large glass measuring

cup (or gravy separator) and let

stand for a minute to allow fat to

discard. Pour 2 cups of the defatted

liquid back into the pot and stir in

garlic. (Add chicken broth if you

don’t have 2 cups liquid.) Reserve

remaining cooking liquid for another

use. Select Sauté and adjust to

Medium. In a small bowl, mix potato

starch with water. Add to pot, and

cook, whisking frequently, until thick

and bubbly, 2 minutes.

6. Carve the chicken and serve

with sauce.

Whole Chicken

with 40 Cloves of Garlic Gravy

SERVES 4.


TOTAL TIME: 1 HOUR, 10 MINUTES/

6 HOURS, 25 MINUTES.

It sounds like a ton, but the garlic

cloves in this classic French recipe

mellow and melt into a delicious

sauce as they cook. Save on

prep time by buying pre-peeled

garlic; look for it in the produce

department where fresh herbs are

sold. For the most accurate cook

time, buy a chicken as close to

4 pounds as possible – any larger

1 4-lb whole chicken, legs

tied together and wings

tucked behind

2 tsp herbes de Provence or

Italian seasoning

1⁄4 tsp each sea salt and ground

black pepper


40 cloves garlic, peeled

(about 3⁄4 cup)

1⁄4 cup dry white wine

1⁄2 cup low-sodium chicken broth

+ additional as needed

2 tbsp potato starch

2 tbsp cold water

1. Rub chicken inside and out with

herb blend, salt and pepper.

2. To a 4½- to 7-quart slow cooker,

add garlic, wine and broth. Place

chicken in slow cooker and drizzle

with oil. Cover and cook on low

for 6 to 7 hours, until internal

temperature reaches 165°F when

a thermometer is inserted into

thickest part of breast and thigh.

3. Follow Steps 4 and 5 under “Make

the broiler and make the sauce.


GFF

MAKE IT SLOW

MAKE IT FAST


ANCIENT REMEDIES: Used for both culinary and medicinal purposes by ancient

civilizations like the Egyptians and Babylonians, garlic has been

shown to help balance blood pressure and total cholesterol levels

for those with high blood pressure and cholesterol.

Italian Stuffed

Artichokes

SERVES 2 TO 4.


TOTAL TIME: 50 MINUTES/

6 HOURS, 25 MINUTES.

The moist environment of the

Instant Pot or slow cooker helps

artichokes become extra tender.

Here they are stuffed with Italian

sausage, Parmesan cheese and

herby bread crumbs and served

with a tangy balsamic red pepper

sauce. Serve as an appetizer or pair

with a salad for a main.


1 5-oz Italian chicken sausage,

casing removed

1⁄2 cup fi nely chopped onion

1⁄2 tsp Italian seasoning

(TRY: Simply Organic

Italian Seasoning)

1⁄2 cup whole-wheat bread crumbs

1⁄4 cup grated Parmesan cheese

1⁄4 cup fi nely chopped fresh basil

or fl at-leaf parsley

2 large artichokes

1⁄2 lemon

½ cup water

1 cup drained, jarred roasted

red peppers

1 tsp balsamic vinegar


ground black pepper

70 NOVEMBER/DECEMBER 2020cleaneating.com

RECIPES | make it fast or slow

71cleaneating.com

A THISTLE WITH HEART: The artichoke is a Mediterranean cooking staple loaded with the

essential vitamin C, used by the body for the growth and health of

skin, blood vessels, tendons and ligaments. One medium, cooked

artichoke provides up to 15% of your recommended daily intake.

1. Using the sauté function in a

4½- to 7-quart slow cooker (or

in a skillet on medium), heat oil.

Add sausage, onions and Italian

seasoning and cook, breaking up

meat with a spatula, until no

longer pink, about 4 minutes. Add

bread crumbs and cook, stirring

frequently, until fragrant, 1 minute.

Transfer to a bowl and let cool for

10 minutes. Stir in cheese and basil

and mix, breaking up any big pieces

of sausage. Rinse pot and return

to appliance.

2. Follow Step 2 of Make It Fast

instructions to prepare artichokes.

3. Pour water into slow cooker. Place

artichokes directly in slow cooker,

stem side down. Chop up lemon

used for rubbing and add to slow

cooker. Cover and cook on low for

6 to 7 hours. To test for doneness,

pull a leaf from the center of an

artichoke and scrape the tender

bottom of the leaf off with your

teeth; it should come away easily.

4. Follow Step 4 of “Make It Fast”

instructions to make sauce.

PER SERVING (1⁄4 of recipe) Calories: 232, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 24 g, Fiber: 8 g, Sugars: 2 g, Protein: 12 g, Sodium: 594 mg, Cholesterol: 28 mg


adjust heat to Medium/Normal and

add oil. Add sausage, onions and

Italian seasoning and cook, breaking

up meat with a spatula, until no

longer pink, about 4 minutes. Add

bread crumbs and cook, stirring

until fragrant, 1 minute. Pour

mixture into a bowl and let cool for

10 minutes. Stir in cheese and basil

and mix, breaking up any big pieces

of sausage. Rinse out pot and return

to appliance.

2. Using a serrated knife, cut off top

quarter of artichokes and trim stems

off to within 1 inch of their base. Rub

cut surfaces with lemon. Separate

leaves to open up the artichokes

between the leaves, dividing evenly

among artichokes.

3. Place a trivet in the pot and add

water. Cut up the lemon used to rub

the artichokes and add to pot. Place

artichokes on trivet, stem side down.

Set release valve to seal, select

Pressure and set to More/High;

adjust time to 15 minutes.

4. Meanwhile, blend red peppers and

balsamic in a blender until smooth.

Season with salt and pepper.

5. On the Instant Pot, let

pressure come down naturally for

10 minutes and then quick-release

any remaining pressure. To test

for doneness, pull a leaf from the

center of an artichoke and scrape

the tender bottom of the leaf off

with your teeth; it should come away

easily. If the artichokes need more

time, lock lid back on and cook on

high pressure for 1 to 3 minutes

more. Quick-release pressure.

6. Using tongs, carefully transfer

artichokes to serving plates and

serve with red pepper sauce.

MAKE IT SLOW

MAKE IT FAST


RECIPES | make it fast or slow

cleaneating.com

Thai Curry

Peanut Chicken

Drumsticks

SERVES 4.


TOTAL TIME: 50 MINUTES/5 HOURS.

Thrifty chicken drumsticks pick

paste, herbs and peanut sauce

1 yellow onion, chopped

2⁄3 cup full-fat coconut

milk, stirred

2 tbsp rice vinegar

1–2 tbsp Thai red curry paste


1 tbsp fish sauce

4 cloves garlic, chopped

1 stalk lemongrass,

halved lengthwise

5 lime leaves, optional

8 chicken drumsticks,

skin removed

ground black pepper,

to taste

3 cups small broccoli florets

3 carrots, thinly sliced

1⁄2 cup crunchy peanut butter

3 tbsp fresh chopped cilantro

GF

1.

2.

PER SERVING (1⁄4 of recipe) Calories: 617, Total Fat: 34 g, Sat. Fat: 12 g, Monounsaturated Fat: 11 g, Polyunsaturated Fat: 7 g, Carbs: 24 g, Fiber: 6 g, Sugars: 11 g, Protein: 59 g, Sodium: 833 mg, Cholesterol: 217 mg

1.

2.

3.

4.

PLANT PROTEIN: Among plant-based

sources of protein,

peanuts rank highly, with

roughly 26 grams of

protein per 100 g of nuts.

MAKE IT FAST MAKE IT SLOW

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SEPTEMBER/OCTOBER 2020

23 RECIPES to Fuel Your Fitness

CARB CYCLING for Health & Weight Loss

+ Join the REAL-FOOD REBOOT 2!

ChickenDonair Plate

p. 56

TARGETED NUTRITION to Get You in Shape!

ENERGIZING, BRAIN-BOOSTING LUNCHES

THE FITNESS ISSUE

AHEAD

MAKE-

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SEPT/OCT 2020 $5.99 US $6.99 CAN


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Issue

94

• cle

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ting

.co

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SEPTEMBER/OCTOBER 2020

23 RECIPES

to Fuel

Your Fitness

CARB

CYCLING

for Health

& Weight Loss

+ Join the

REAL-FOOD

REBOOT 2!

Chicken

Donair Plate

p. 56

TARGETED

NUTRITION

to Get You

in Shape!

ENERGIZING, BRAIN-BOOSTING LUNCHES

THE

FITNESS

ISSUE

AHEAD MAKE-

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A HEALTHY HOME COOK’S BEST FRIEND

RECIPES | meal plan

You don’t need a laundry list of foods in your grocery cart to eat clean all week.

We’ve designed this uber-creative, streamlined menu using a few key

ingredients to help you keep things simple throughout the busy holiday season.

BY JESSE LANE LEE, PHOTOGRAPHY BY OLIMPIA DAVIES


�� ingredientsFOR A WEEK OF HEALTHY EATING

75

Roasted Parsnip & Navy

Bean Soup

p. 78


Orange Ginger Smoothie


Orange and carrot lend bright color to this protein-rich smoothie,

while hemp seeds provide a boost of healthful omega-3 fats.

1 cup plain unsweetened

almond milk

1 carrot, diced

1 large orange, peeled and

roughly chopped

½ tsp peeled and minced

fresh ginger

1 tbsp hemp seeds

1 scoop vanilla protein powder

¼ tsp ground cinnamon

ice, as desired

Place all ingredients in a

high-speed blender and blend

until smooth.

PER SERVING (1 recipe): Calories: 321, Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 4 g, Carbs: 38 g, Fiber: 8 g, Sugars: 24 g, Protein: 26 g, Sodium: 452 mg, Cholesterol: 0 mg

MONDAY TUESDAY WEDNESDAY THURSDAY

BREAKFAST: 1 Orange Ginger

Smoothie (p. 76)

LUNCH: 1 serving Roasted

Parsnip & Navy Bean Soup

(p. 78; save leftovers)

DINNER: 1 Serving Almond-

Crusted Salmon with

Rosemary Parsnip Wedges

(p. 82; save leftovers)

BREAKFAST: 1 serving Sweet

Potato Parsnip Hash (p. 78;

save leftovers)

LUNCH: 1 Serving Almond-

Crusted Salmon with

Rosemary Parsnip Wedges

(leftovers, p. 82)

DINNER: 1 serving Roasted

Parsnip & Navy Bean Soup

(leftovers, p. 78)


Potato Parsnip Hash (p. 78;

save leftovers)

LUNCH: 1 serving Sheet-Pan

Orange Ginger Chicken (p. 77;

save leftovers)

DINNER: 1 Serving Almond-

Crusted Salmon with Rosemary

Parsnip Wedges (leftovers,

p. 82)


Potato Parsnip Hash (leftovers,

p. 78)

LUNCH: 1 serving Almond-

Crusted Salmon with Rosemary

Parsnip Wedges (leftovers,

p. 82)

DINNER: 1 serving Sheet-

Pan Orange Ginger Chicken

(leftovers, p. 77)

TOTAL NUTRIENTS: Calories: 1,471, Fat: 55 g, Sat. Fat: 6 g, Carbs: 156 g, Fiber: 40 g, Sugars: 58 g, Protein: 72 g, Sodium: 1,536 mg, Cholesterol: 53 mg




FRIDAY SATURDAY SUNDAY

BREAKFAST: 1 serving Sweet Potato

Parsnip Hash (leftovers, p. 78)

LUNCH: 1 serving Power Greens & Millet

Salad (p. 81; save leftovers)

DINNER: 1 serving Sheet-Pan Orange

Ginger Chicken (leftovers, p. 77)

BREAKFAST: 1 Orange Ginger Smoothie

(p. 76)

LUNCH: 1 serving Sheet-Pan Orange

Ginger Chicken (leftovers, p. 77)

DINNER: 1 serving Roasted Parsnip

& Navy Bean Soup (leftovers, p. 78)

BREAKFAST: 1 Orange Ginger Smoothie

(p. 76)

LUNCH: 1 serving Roasted Parsnip & Navy

Bean Soup (leftovers, p. 78)

DINNER: 1 serving Power Greens & Millet

Salad (leftovers, p. 81)

TOTAL NUTRIENTS: Calories: 1,859, Fat: 101 g, Sat. Fat: 23 g, Carbs: 128 g, Fiber: 21 g, Sugars: 40 g, Protein: 109 g, Sodium: 1,754 mg, Cholesterol: 1,104 mg



GFQ VF

meal plan | RECIPES

79cleaneating.com 77

Sheet-Pan Orange Ginger Chicken

SERVES 4.



Ginger and rosemary are an unlikely but

complementary pairing in this sweet orange

sauce over chicken and colorful vegetables.

1 orange, zested and juiced

4 cloves garlic, crushed

1 tbsp avocado oil


2 tsp peeled and grated ginger

½ tbsp minced fresh rosemary

½ tsp each sea salt and ground

black pepper

¼ tsp red pepper flakes

8 bone-in, skin-on chicken thighs

1 large sweet potato, cut into 1-inch cubes

1 head broccoli, chopped into large

florets (4 cups)

1 yellow onion, sliced

1 red bell pepper, cut into

1-inch slices

1. Preheat oven to 400°F. Prepare sauce:

Whisk together orange zest and juice, garlic,

oil, maple syrup, ginger, rosemary, salt,

2. On a large rimmed baking sheet, place

chicken and surround with vegetables. Pour

the sauce over the chicken and veggies and

bake for 45 minutes, until chicken is cooked

through and vegetables are tender.

NOTE: If following our Meal Plan, refrigerate

chicken and vegetables and reheat when

called for.

PER SERVING (¼ of recipe): Calories: 788, Total Fat: 47 g, Sat. Fat: 13 g, Monounsaturated Fat: 21 g, Polyunsaturated Fat: 9 g, Carbs: 23 g, Fiber: 4 g, Sugars: 11 g, Protein: 67 g, Sodium: 551 mg, Cholesterol: 362 mg

GFP


GFQ VP

Sweet Potato Parsnip Hash

SERVES 4.



Hearty root vegetables stand in for

regular spuds in this breakfast hash

with kale. Make it fresh in the morning,

or make it entirely in advance – just

reheat in a skillet and cook the eggs

right before serving for a speedy meal.

2 large sweet potatoes, diced

2 parsnips, sliced

1 yellow onion, diced

1 tbsp avocado oil

2 cloves garlic, minced

½ tsp each ground cumin,

sea salt and ground

black pepper

3 cups kale, stemmed and chopped

8 large eggs

1. Preheat oven to 425°F and line a baking

sheet with parchment paper.

2. In a large bowl, toss potato, parsnips,

onion, oil, garlic, cumin, salt and pepper.

Spread onto prepared sheet and bake for

20 minutes, until potatoes are soft.

3. If serving immediately, add kale to

baking sheet 5 minutes before potatoes

and parsnips are done.

4. Just before serving, mist a nonstick

pan with cooking spray. Crack 1 egg per

serving into pan and cook to desired

doneness. Serve over hash.

NOTE: If following our Meal Plan, heat

up hash in a nonstick skillet on medium

then add kale until wilted. Cook egg and

serve over hash.


Roasted Parsnip & Navy Bean Soup

SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 1 HOUR, 15 MINUTES.

This velvety soup packs big flavor with pungent rosemary and

mellowed roasted garlic. A topper of toasted almonds adds a nice

crunch – simply chop up whole almonds, or use slivered almonds

if you prefer but reduce the time in the oven so they don’t burn.

2 lb parsnips (about

8 medium), diced

2 yellow onions

1 tbsp avocado oil, divided

½ tbsp chopped fresh

rosemary

½ tsp each sea salt

and ground black

pepper, divided

1 head garlic

1 cup raw unsalted

almonds, chopped

4 cups low-sodium

vegetable broth

1 15-oz BPA-free can navy

beans, drained

½ lemon, juiced

1. Preheat oven to 400°F. On a

large rimmed baking sheet lined

with parchment, toss parsnips

and onion with one-half of oil,

rosemary and one-half of each

salt and pepper. Peel outer layers

of the garlic bulb and cut off the

top ¼ inch of head. Drizzle with

remaining one-half of oil, cover

with foil and add to baking sheet.

Roast for 30 minutes. Set garlic

aside to cool slightly.

2. Meanwhile, place almonds on

a parchment-lined sheet; toast in

oven for 4 to 6 minutes, until

golden brown.

3. Carefully squeeze garlic from

skins and place in a large pot.

Add roasted parsnips and onions,

broth, beans and remaining

one-half of each salt and pepper.

Bring to a boil, reduce heat and

simmer, covered, for 30 minutes.

4. Add lemon juice and purée

until smooth using an immersion

blender. Garnish with almonds

before serving.

NOTE: If following our Meal

Plan, freeze two servings. Thaw

overnight in the fridge and gently

heat on the stove, adding a

splash of water as needed to thin.


GFVF

tkcleaneating.com

meal plan | RECIPESmeal plan | RECIPES

79cleaneating.com

tk cleaneating.com NOVEMBER/DECEMBER 202080 cleaneating.com

81cleaneating.com

Power Greens & Millet Salad


If you haven’t tried millet yet, we highly recommend this nutty, gluten-free

grain as a staple ingredient to have in your pantry. Here, we combine it

with kale, navy beans and eggs for a salad with staying power.

SALAD

2 carrots, cut into

thin rounds

1 yellow onion, diced

1 tbsp avocado oil

¼ tsp each sea salt and

ground black pepper

½ cup dry millet

2 cups kale, stemmed

and chopped

4 large eggs, hard-boiled

or soft boiled

1 cup BPA-free canned

unsalted navy beans,

drained and rinsed

1⁄3 cup chopped raw

unsalted almonds

2 tbsp hemp seeds

DRESSING

2 tbsp balsamic vinegar


2 tbsp avocado oil

1 tbsp Dijon mustard

1 tsp minced fresh rosemary

sea salt and ground black

pepper, to taste

1. Preheat oven to 375°F.

2. Prepare salad: On a large

parchment-lined baking sheet, add

carrots and onions. Drizzle with oil,

sprinkle with salt and pepper and

toss. Bake for 30 minutes, until soft.

3. Meanwhile, toast millet in a

dry saucepan for 4 minutes until

golden. Add 1 cup water, bring to a

boil, reduce heat and simmer for

15 minutes. Remove from heat and

let stand 10 minutes.

4. Prepare dressing: In a small

bowl, whisk together all dressing

ingredients.

5. To a large bowl, add kale and

massage with dressing. Top with

eggs, carrots, onion, millet, beans,

almonds and hemp seeds; toss.

NOTE: If following our Meal Plan,

store components separately in the

refrigerator. Massage dressing into

kale and toss with eggs, carrots,

onion, millet, navy beans, almond

and hemp seeds just before eating.

PER SERVING (½ of recipe): Calories: 746, Total Fat: 36 g, Sat. Fat: 6 g, Monounsaturated Fat: 18 g, Polyunsaturated Fat: 7 g, Carbs: 79 g, Fiber: 12 g, Sugars: 23 g, Protein: 27 g, Sodium: 727 mg, Cholesterol: 373 mg

meal plan | RECIPES

GFV

MIGHTY MILLET: While it’s perhaps not the best known among the ancient grains,

millet is a rich source of catechins like quercetin, which support

the liver and kidneys in detoxifying the body, as well as selenium

and pantothenic acid, which guard against free-radical damage.

82 cleaneating.com

SHOPPING LIST

GROCERY LIST

1. 8 bone-in, skin-on

chicken thighs

2. 4 4-oz salmon fillets

3. 2 15-oz cans navy beans

4. 1 dozen large eggs

5. 1 container vanilla

protein powder

6. 1 head broccoli

7. 3 large sweet potatoes

8. 5 yellow onions

9. 4 oranges

10. 1 1-inch piece fresh ginger

11. 4.5 lb parsnips

12. 1 lb carrots

13. 1 bunch rosemary

14. 2 heads garlic

15. 1 lemon

16. 1 large bunch kale

17. 1 red bell pepper

18. 1 lb raw almonds

19. 1 bag hemp seeds

20. 1 carton plain

unsweetened almond milk

PANTRY STAPLES

1 bottle avocado oil

(TRY: Chosen Foods

Avocado Oil)

1 bottle sea salt

1 bottle black pepper

1 bottle ground cinnamon

1 bottle ground cumin

1 bottle pure maple syrup

1 bottle Dijon mustard

(TRY: Woodstock Organic

Dijon Mustard)

1 bottle balsamic vinegar

1 container low-sodium

vegetable broth

1 bag dry millet

1 bottle red pepper flakes

Almond-Crusted Salmon

with Rosemary Parsnip Wedges


Salmon is topped with a crunchy maple-almond crust, making it seriously

addictive. It pairs well with sweet and mildly seasoned parsnip wedges.

2 lb parsnips (about

8 medium), cut into

3-inch wedges

3 cloves garlic, minced, divided

3 tbsp avocado oil

2 tbsp Dijon mustard, divided

2 tsp minced fresh rosemary

½ tsp ground cumin

½ tsp each sea salt and ground

black pepper, divided

¾ cup finely chopped almonds


4 4-oz salmon fillets, skin on,

patted dry

1. Preheat oven to 425°F. Place

parsnips on a large parchment-

lined sheet and toss with one-half

of garlic, oil, one-half of mustard,

rosemary, cumin and one-half of

each salt and pepper. Roast for

until golden.

2. Meanwhile, combine chopped

almonds, maple syrup and remaining

one-half of garlic.

3. Place salmon on a greased or

parchment-lined baking sheet,

skin side down, and season with

remaining one-half each salt and

pepper. Spread remaining mustard

almond mixture. Bake for 15 minutes,

until cooked through.

NOTE: If following our Meal Plan,

refrigerate salmon and parsnips

and reheat when called for.


GFQP

RECIPES | meal plan


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mind & body boosters

You know you need magnesium for healthy bones. But this important mineral — the fourth most

abundant in the human body — plays a key role in many other crucial physiological processes.

The majority of your body’s magnesium is stored in your bones, while the rest is distributed

In addition to bone health, magnesium is essential for energy production, nerve

transmission, regulating muscle contraction and relaxation, blood pressure and more.

depressed, this critical mineral may help. Studies suggest

adequate magnesium intake can calm stress, improve

mood and enhance sleep. Some highlights:

� STRESS AND ANXIETY. Magnesium plays an

important role in regulating the body’s response to

stress. Chronic physical or mental stress depletes your

body of magnesium, and low magnesium levels intensify

stress — creating a vicious cycle. Magnesium modulates

activity of the body’s stress-response system, and studies

suggest increasing magnesium intake may reduce anxiety,

� MOOD AND DEPRESSION. Magnesium is important

neurotransmitters involved in mood regulation; it’s also

symptoms of depression. Studies link low magnesium

intake with a higher risk for depression and suggest

symptoms of depression and anxiety — in some cases,

as effectively as an antidepressant drug.

� SLEEP. Magnesium interacts with GABA, a

neurotransmitter that reduces the activity of neurons

in the brain, quieting and calming the nervous system

and encouraging sleep. It also impacts melatonin, the

and relaxes muscles to induce deeper sleep. Studies

suggest magnesium improves total sleep time and

quality and shortens the time it takes to fall asleep.

As important as magnesium is, many of us don’t

get enough — an estimated 56 to 68% of Americans fail

to meet the recommended daily intakes of 310 to 320

milligrams for women and 400 to 420 mg for men. Make

sure you’re getting what you need, especially during

sources of magnesium for a more peaceful season.

Foods and supplements to ease stress, boost mood

and improve sleep.BY LISA TURNER

Magnesium for the

Season

West African Peanut Stew

cleaneating.com/peanut-stew

MAGNESIUM: WHAT KIND? Magnesium can ease stress, boost mood, enhance sleep, promote regularity and even protect your brain. Here are four types you should know about:

MAGNESIUM CITRATE, one of the most common forms, is made from magnesium bound with citric acid, a naturally occurring component of fruits and vegetables. Studies suggest magnesium citrate is easily absorbed and one of the most bioavailable forms. It’s an excellent choice for easing stress and promoting sleep.

MAGNESIUM OXIDE is formed by a chemical reaction of oxygen and magnesium. It’s the least absorbable form of magnesium but also has a higher percentage of elemental magnesium per dose. This form has been used for hundreds of years, commonly in the form of milk of magnesia, to treat digestive discomfort, heartburn and constipation.

MAGNESIUM GLYCINATE is magnesium bound to glycine, an amino acid that acts as an inhibitory neurotransmitter and can promote sleep. This form tends to be well absorbed, and glycine may enhance magnesium’s natural calming and relaxation properties.

MAGNESIUM L-THREONATE, also called magnesium threonate, is formed by combining magnesium and threonic acid, a metabolite of vitamin C. Studies suggest it increases magnesium concentrations in the brain and may have cognitive benefits.

Chard is abundant

in magnesium as well

as calcium, antioxidants

and other important nutrients;

just one cup of cooked chard has

150 milligrams of magnesium,

about half of the recommended

daily value (DV) for women. Spinach,

kale and other dark, leafy greens are

also excellent sources.

TRY THIS:

• Blanch whole chard leaves and

use as a wrapper for cooked red

lentils and quinoa.

• Purée cooked chard with tahini,

olive oil, lemon juice and garlic for

a magnesium-rich dip.

Black beans are an excellent source

of magnesium as well

antioxidants. One cup cooked

contains 120 mg of magnesium.

TRY THIS:

• Purée black beans with salsa, heat

until bubbly and top with jalapeños

and cheese for a warm, spicy dip.

• Sauté black beans, onions and

cooked cubed sweet potato in olive

oil with garlic and cumin and top

with cilantro.

Avocados contain

about 67 mg of magnesium

per cup. And they’re rich in

healthy monounsaturated fats as

vitamin K.

TRY THIS:

• Mash avocado with garlic and

minced rosemary and spread

into endive leaves.

• Make bruschetta with sliced

avocado, chopped tomatoes,

shallots, basil and toasted

whole-grain baguette.

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85cleaneating.com

Almonds Almonds

are one of the highest

sources of magnesium

among nuts, with about 97 mg per

one-quarter cup.

TRY THIS:

• Combine almonds, pumpkin

seeds and flax seeds in a high-

powered blender or food

processor and grind into flour.

• Sauté slivered almonds with

edamame, shredded spinach,

leeks and garlic.

Pumpkin seeds

contain 162 mg magnesium

per one-quarter cup.

TRY THIS:

• Toss pumpkin seeds, finely

chopped kale, shredded carrots

and sliced radishes with an

Asian vinaigrette.

• Purée pumpkin seeds, spinach

and garlic into a paste and

toss with veg or regular noodles.

Flaxseeds are rich

in magnesium, with 120 mg

in just three tablespoons.

TRY THIS:

• Mix ground flaxseeds with almond

butter, almond milk, honey,

cinnamon and raisins; form into

cookies and bake.

• Make vegan burgers with puréed

black beans, flaxseeds, minced

onions, garlic and spices.

Edamame provide

100 mg of magnesium in

one cup. They’re also high

TRY THIS:

• Purée edamame with white

beans, spinach, cashew butter,

garlic and lemon juice for a

hummus-inspired dip.

86 cleaneating.com

Discover 4 supplements that can help you get through holiday

hangovers, beat bloating and keep your mood elevated throughout the season.

BY LISA TURNER

Party-Proof Your Body

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BALANCE YOUR MOOD

Late nights, last-minute shopping and those family

members that just won’t leave: all the activity can

skyrocket stress and send your happy-holidays mood

into a tailspin. If your good cheer is as dim as a burned-

out Christmas tree light, adaptogens and herbal blends

Festive gatherings, family visits, cookies,

cakes and cocktails: it’s all fun and games

until the party’s over and you’re left with

headaches, hangovers and holiday stress.

Meet the merrymaking head on with four

smart ways to party-proof your body.

may help. Some of

the best supplements

to improve mood

include ashwagandha,

a traditional Ayurvedic

remedy said to ease

anxiety and reduce levels

of cortisol, the body’s

main stress hormone. In

one study, ashwagandha

was significantly more

effective than a placebo

or psychotherapy at

relieving stress and

anxiety. Lemon balm

may boost mood and

promote feelings of calm.

In studies, Rhodiola rosea

influenced the release of

stress hormones, eased

anxiety and improved

focus and mood. And holy

basil helps calm stress,

reduces anxiety and

eases depression.

TRY: Pure Synergy

Stress Remedy, $35,

thesynergycompany.com

BABY YOUR BELLY Your gut is the unwilling

target of most of your

holiday abuses. Alcohol

can impair gastrointestinal

function and promote

heartburn, and heavy

holiday meals rich in

sugar, fat and gluten can

alter gut bacteria and

upset your belly. Plus,

stress may increase

stomach acid production,

decrease circulation to the

stomach and intestines

and hamper digestion. Try

party-proofing your belly

with probiotics; in studies,

they’ve been shown to

improve gastrointestinal

disturbances, including

irritable bowel syndrome

and food allergies,

and may help ease

constipation. Probiotics

may also play a role in

healthy immune function

and may help keep

winter colds and flu from

ruining your holiday fun.

And, among researchers,

there’s general support

for a link between a

healthy microbiome

and balanced mood, so

taking a probiotic may

also improve your holiday

cheer. TRY: inner-ēco

Probiotic Coconut Water

$20 for 15 fl. oz, find a

retailer at inner-eco.com

complements

87cleaneating.com

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SUPPORT YOUR LIVER Late nights, latkes and

too much mulled wine

can take their toll on your

liver – and you really don’t

want to neglect this vital

detox organ when your

body needs it the most.

Give your liver some

love with natural herbs

that may protect, heal

and repair. Milk thistle, a

flowering plant related to

the daisy and ragweed

family, is rich in silymarin,

a flavonoid thought to

have antioxidant and anti-

inflammatory properties

and, in some studies, has

been shown to protect the

liver against damage from

alcohol and other toxins.

Glutathione, a powerful

antioxidant, plays a

crucial role in the cellular

detoxification system and

helps shield the liver from

harm. And artichoke leaf

is rich in phenolic acids

and flavonoid antioxidants

that may help protect the

liver and may help cells

regenerate. TRY: NOW

Foods Liver Refresh Veg

Capsules, $24 for 90

capsules, nowfoods.com

BANISH HANGOVERS The miserable day-after

effects of alcohol – aka

a hangover – can be

caused by dehydration,

inflammation, low blood

sugar, restless sleep and

gastrointestinal irritation.

Help bust that hangover:

Sleep as late as you can,

eat a healthy, protein-

rich breakfast to help

balance blood sugar and

hydrate. And try herbal

remedies: Ginger may

quell queasiness, and

red ginseng may help

reduce blood alcohol

levels. Or try prickly pear,

also known as nopal,

a type of cactus native

to the Americas. In one

study, it had a moderate

effect on reducing painful

hangover symptoms,

possibly by reducing

inflammation: The test

subjects who took a

prickly pear extract five

hours before drinking had

less-severe hangovers;

in particular, symptoms

of nausea, dry mouth

and loss of appetite were

reduced. TRY: Planetary

Herbals Full Spectrum

Nopal Cactus, $10 for

60 capsules, iHerb.com

sweet tooth


Let the Good

Times RollLiven up any gathering with this gingerbread roll that can be made in advance and refrigerated until guests arrive.

RECIPE BY MARIANNE WREN,

PHOTOGRAPHY BY DARREN KEMPER

Gingerbread Roll with Ginger Cream Cheese Filling

SERVES 10.


TOTAL TIME: 1 HOURS, 15 MINUTES.*

*PLUS COOLING TIME.

CAKE

3⁄4 cup whole-wheat pastry flour

1 tsp baking powder

2 tsp each ground cinnamon

and ginger

1 tsp ground allspice

and nutmeg

½ tsp sea salt

4 large eggs, room temperature,

separated

¾ cup organic evaporated

cane juice (aka organic

sugar), divided

2 tbsp blackstrap molasses

¼ cup sa�ower oil

¼ cup plain full-fat yogurt

FILLING

1 cup organic evaporated cane

juice (aka organic sugar)

8 oz full-fat cream cheese,

room temperature

½ cup organic unsalted butter,

room temperature

2 tsp peeled and grated ginger

1. Prepare cake: Preheat oven to

375°F. Line a 10 x 15-inch rimmed

baking sheet with parchment paper

and mist paper with cooking spray.

2.

baking powder, cinnamon, ginger,

3. In a large bowl, beat egg whites

with an electric hand mixer on

4. In another large bowl, beat yolks

sides if necessary, and beat for

5.

evenly spread over entire baking

6. Place a towel over cake and top

with a wire cooling rack. Using

oven mitts, invert cake onto rack

and remove baking sheet. Peel off

slowly roll warm cake and towel into

rack and let cool completely.

7.

high-speed blender, or in a spice

grinder working in batches, process

set aside. Place remaining powdered

Beat with an electric hand mixer on

8. Unroll cooled cake, spread with

decorate with seasonal berries and

mint leaves, if desired.


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