Clean Eating - August 2014

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    © 2 0 1 4 D o m

    i n o

    F o o

    d s ,

    I n c .

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    features40 MAGNIFICENT 5 INGREDIENT MEALS

    All you need are 5 ingredients and 30 min-utes to make one of these mouthwateringmeals, and we guarantee you’ll want to trythem all! By Dina Cheney

    50 LIGHT & LUSCIOUS LOBSTERLearn how

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

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

    64 THE NEW FRUIT SALADSweet stone fruitsmingle in this fruit salad that’s made evensweeter by a crème anglaise finish. By Jo Lusted

    66 SCRUMPTIOUS SAMMIES These aren’t yourusual sandwich combos – we promise these5 absolutely drool-worthy stacks will make youthe envy of all your friends. By Marianne Wren

    72 GROCERY BAGWith just 10 ingredients, createa week’s worth of meals in 3 easy steps.By Dina Cheney

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

    On our Jul y/August 2014 coverwe feature Garlic Herb ZucchiniNoodles with Lobster, p. 59.Photography by Gibson & Smith,Food styling by Marianne Wren

    Clean Eating JULY/AUGUST 2014

    P. 18

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

    contents

    R I B S P H O T O B Y G I B S O N & S M I T H

    , F O O D S T Y L I N G B Y M A R I A N N E W R E N

    , M O D E L K R I S T E N J A V I E R

    Korean BarbecuedShort Ribs p. 89

    ALL-DAYENERGY!

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

    with 70 deliciously healthyrecipes, p. 77

    P. 50

    P. 97

    P. 97

    P. 77P. 66

    P. 59

    P. 72

    P. 40

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    eat smart 14 BITS ’N’ BITES

    Food, health and nutrition

    news you can use.

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

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

    94 TRY THIS… WITH THATCreate endless menus with CE ’sessential pairing guide.

    how to 30 KITCHEN CONFIDENTIAL

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

    ice pops.

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

    travel well 84 CHEZ CHEF

    Chef Philippe Massoud’silili Restaurant championsthe flavors of Lebanese-

    Mediterranean cuisine.Discover the chef’s top skillsof the trade, plus his recipefor an indulgently aromaticmoussaka.

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

    be inspired 28 COOKING WITH

    Food Network’s Amy Thielenshares her Midwesterncooking tips along with herexclusive roasted sweetpepper recipe.

    92 GEAR & GADGETSTwelve different kitchentools that share one thingin common – they’re all asnap to use!

    98 SWEET TOOTH Try thisheavenly Buttermilk PlumCake for dessert.

    weight loss 90 KICK IT UP A NOTCHDon’t waste your time

    slaving over a hot stovethis summer – discoverTosca Reno’s top tips forminimizing meal prep soyou can enjoy more of thesunshine.

    contents

    Flavor-packed5-ingredientmasterpieces.

    40

    Succulentlobster dishesyou'll makeagain andagain.

    50

    Sink yourchompers intoone of theseguilt-free gourmetsandwiches.

    66

    92Our favoritekitchen toolsfor summer.

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    What is Clean Eating ? The soul of clean eating is consuming food inits most natural state, or as close to it as possible.It is not a diet; it’s a lifestyle approach to foodand its preparation, leading to an improvedlife – one meal at a time.

    Eat five to six times a day – three meals andtwo to three small snacks. Include a leanprotein, plenty of fresh fruit and vegetables,and a complex carbohydrate with each meal. This keeps your body energized and burningcalories efficiently all day long.

    Choose organic whenever possible. If your budget limits you, make meat,eggs, dairy and the Dirty Dozen ( ewg.org/foodnews ) your organic priorities.

    Drink at least two liters of water a day –preferably from a reusable canteen, not plastic;we’re friends of the environment here! Limityour alcohol intake to one glass of antioxidant-

    rich red wine a day.Get label savvy. Clean foods contain shortingredient lists. Any product with a longingredient list is human-made and notconsidered clean.

    Avoid processed and refined foodssuch as white flour, sugar, bread and pasta.Enjoy complex carbs such as wholegrains instead.

    Know thy enemies. Steer clear of anythinghigh in trans fats, anything fried or anythinghigh in sugar.

    Consume healthy fats (essential fatty acids,or EFAs) every day.

    Learn about portion sizes and work towardeating within them.

    Reduce your carbon footprint. Eat producethat is seasonal and local. It is less taxing onyour wallet and our environment.

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

    Slow down and savor. Never rush througha meal. Food tastes best when savored.

    Enjoy every bite.Take it to go. Pack a cooler for work oroutings so you always have clean eatson the go.

    Make it a family affair. Food is a socialglue that should be shared with lovedones. Improve the quality of your family’slife along with your own.

    Followus on:

    Clean Eating Fans Have Spoken

    “Grilled corn on the cob and fresh mixedberries over homemade vanilla ice cream."

    – Joyce Flowers Woehler

    “Grilled pork kebabs."– Petrina Cole

    We ask,you answer!

    cleaneatingmag.comClean Eating

    6 Clean Eating JULY/AUGUST 2014

    18 Simple Summer Sides

    What’s your favorite 4th of July dish?

    cleaneatingmag.comwhat’s fresh at

    Red, White & Blue Cheese Cobb SaladSmoked Salmon Burger

    with Lemon Aioli

    “Shrimp orzo salad."– Simone Kerr “Potato salad."– Diane Troxell “BBQ ribs."– Shae McFarlin

    “Strawberry and blueberry shortcake."– Amy Rosen Lieberman

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    clean eating // editor's letter

    Alicia RewegaEditor-in-Chief

    It's Summer andthe Livin' is Easy

    Welcome to the issue! You couldn’t have picked abetter food mag to load up onsupremely delicious seasonalmeals that will last you allsummer long. So much love,

    passion and energy went intothis issue (and some of ourbest hot-weather ideas yet!).Beyond the fabulous summerinspo that is this issue, it’s alsoour first-ever “Easy Issue."Whether it’s the surpris-ingly simple finger-lickinglobster recipes on page 50,our jaw-droppingly sky-highsandwiches on page 66, theirresistible 5-ingredient meals

    on page 40 or the staggeringamount of fresh, chef-madedrinks – think smoothies,juices, cocktails and mocktails

    – peppered throughout thisissue (peruse them all on page97), each and every recipe wascurated especially for you,with your jam-packed summerschedule in mind. So how do

    we quantify the term “easy”?According to an overwhelm-ing response from our readers,“easy” means recipes that are30 minutes, 10 ingredients and3 simple steps or less. Nearlyevery recipe inside was de-veloped and tested using thatsimple formula – with many ofthem requiring even less timeand fewer ingredients! Let ustake the time and stress out of

    meal prep this summer so youcan continue to eat incrediblywell, but also carve out timefor plenty of play.

    Tweet us @cleaneatingmag, @aliciarewegaFacebook.com/cleaneatingmag

    Seasonal Obsessions I'm (Embarrassingly) Excited About

    MY CONTAINERHERB GARDEN

    This year I plantedbasil, oregano, thyme,rosemary, mint,sage and chives,and have been plan-ning all my mealsaround their in-tensely fresh avors!

    MORNINGLAKESHORE RUNS

    We wait all winter forwarm weather herein Toronto and onceit nally hits, I forcemyself out of bedearly to start theday strong with areective run alongLake Ontario.

    LIGHTENINGUP WITH FRESH JUICEI juice as muchas I can with myworkhorse Omega juicer (see page 24for recipes!), butwhen I’m tight ontime I order a 3-daysupply from TotalCleanse in Toronto.

    DININGALFRESCO!

    Whether it’s myown humble bal-cony or a bustlingrestaurant patio,one thing’s forsure, you’ll nd meeating outside thistime of year!

    COOL “COOKING”I’m obsessed with

    super-fresh mealssuch as the cap-rese salad and thepesto pasta salad Irecently made formy best friend’s babyshower – using thebasil from my herbgarden, of course!

    MAKING GIANT JUGSOF INFUSED WATER

    Lately I’ve been playingwith endless ingredientcombinations to infusewater with. Recently Ispiked my agua withfresh-sliced aloe vera,cucumber, strips of freshginger and topped itwith edible owers foradded "ooh" factor.

    Happy summer clean eaters, and please stay in touch!

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    A: A technique that originated from Ayurvedic ritual, oil pulling has beenpracticed for centuries by ancient peoples. Antibacterial, antiviral andantifungal, coconut oil is a powerful tool in maintaining a bacteria-free mouth.The “pulling” refers to the way in which the oil is believed to extract or “pull”bacteria and other toxins out from the mouth. I have been using sesame orcoconut oil for this purpose and love how clean my mouth feels after I havedone it. For best results, you are supposed to swish the oil around your mouthfor 10 to 20 minutes each time. When I recently told my dentist that I had beenoil pulling, she was blown away at how healthy and clean my mouth was, andshe remarked at how much brighter and whiter my gums and teeth looked.While there is little scientific evidence on oil pulling, there are at least 3,oooyears of anecdotal evidence suggesting the power of the process.

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

    scientifically proven truth to its touted benefits?– Karissa Heinz, ATLANTIC CITY, NJ

    advisory board // clean eatingcontributors

    jonny bowden PHD, CNSBoard-certied nutritionspecialist, motivationalspeaker, author and expertin the areas of weight loss,nutrition and health.

    Nutrition

    Culinary

    tiffani bachus anderin macdonald Co-owners of the U RockGirl nutrition and trainingprogram ( URockGirl.com ),registered dietitians andnutrition, tness andwellness experts.

    tosca reno BSc, BEd, NTPMotivational speaker,presenter and best-sellingauthor of several books,including the The Eat- CleanDiet® series and The StartHere Diet (Ballantine Books,2013).

    jill silverman houghFood and wine writer, recipedeveloper, culinary instruc-tor, author of the 100 PerfectPairings series and co-authorof The Clean Plates Cookbook (Running Press, 2012).

    julie o’hara BAClean Eating 's Resident Foodie,food and travel writer and recipedeveloper. Her work has beenfeatured in Shape ,Vegetarian Times ,SELFand National Geographic Trav-eler , among other magazines.

    diane morganFood writer, culinary instructor,restaurant consultant and award-winning author of 17 cookbooks,including her latest, ROOTS (Chronicle Books, 2012).

    marianne wren BA, CCAs both a recipe developer andfood stylist, Wren has workedwith various print and advertis-ing clients. She completed herculinary training at DubrulleFrench Culinary School and TheCulinary Institute of America.

    jo lusted Clean Eating 's Resident Chef,culinary instructor, freelancewriter and author of Dish Do-Over (HarperCollins, 2014). Lustedregularly contributes to a variety oftelevision programs and publica-tions, including Steven and Chris .

    amy thielenCHEF/WRITER/TV HOSTPARK RAPIDS, MN

    From her country roots to the fine-dining kitchens of Manhattan andback again, Amy Thielen took inspira-tion from her Midwestern upbringingto pen The New Midwestern Table:

    200 Heartland Recipes. The book'ssuccess led to her TV series HeartlandTable on Food Network. “Standingbetween the stove and the kitchencounter, that’s my happy place,” saysthe “Cooking With” (p. 28) chef.

    dina cheneyCOOKBOOK AUTHOR/FOOD WRITERCOS COB, CT

    Dina Cheney light-ened up “Amaz-ing 5-IngredientMeals” (p. 40) bywhipping up acitrusy cauliflowerpurée in place of

    mashed potatoesand adding beansto meat-basedfillings, amongother flavorfultechniques. "Withsummer produce,you barely needto do anything tobuild incrediblemeals," she says.

    natalie perryFOOD BLOGGER/PHOTOGRAPHERSPARKS, NV

    In this issue,Natalie Perryphotographed andstyled the “how-to” shots in “Kitch-en Confidential”(p. 30) as well

    as the produce-packed “MealPlan” recipes (p.77). “Tomatoes,zucchini, corn,and mangos areall gorgeous ontheir own withouta lot of extra propsand fussy styling,”says Perry.

    – Tosca Reno

    10 Clean Eating JULY/AUGUST 2014

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    VICE PRESIDENT, GENERAL MANAGER Kim Paulsen

    VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,

    VEGETARIAN TIMES AND YOGA JOURNALBill Harper | 310-356-2270; [email protected]

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    300 N. Continental Blvd., Suite 650,El Segundo, CA 90245

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

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    [email protected]

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

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    Disclaimer: Clean Eating reserves the rightto refuse any advertising without cause.

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    CHAIRMAN & CEO Efrem Zimbalist IIIPRESIDENT & COO Andrew W. Clurman

    EXECUTIVE VICE PRESIDENT & CFO Brian SellstromEXECUTIVE VICE PRESIDENT OF OPERATIONS

    Patricia B. FoxVICE PRESIDENT, CONTROLLER Joseph Cohen

    VICE PRESIDENT, RESEARCH Kristy KausVICE PRESIDENT, DIGITAL Jason Brown

    VOLUME 7, ISSUE 5PRINTED IN THE USA

    DistributionClean Eating (ISSN 1913-7532) is published eight times per year(2014 Cover Dates: #39 Jan/Feb ‘14, #40 March ‘14, #41 Apr/May ‘14,#42 June ‘14, #43 July/Aug ‘14, #44 Sept ‘14, #45 Oct ‘14, #46 Nov/Dec‘14) by Cruz Bay Publishing, Inc., an Active Interest Media company. Advertising and editorial offices at 2520 55th St, Ste 200, Boulder CO80301. The known office of publication is 5720 Flatiron Pkwy, BoulderCO 80301. Periodicals postage paid at Boulder, CO and at additionalmailing offices.

    POSTMASTER: Send address changes to Clean Eating,P.O. Box 420235, Palm Coast, FL 32142-0235.

    Subscription rates in the United States are one year $24.97. Canada:$29.97. Foreign: $64.97 (US funds only). The publisher and editors willnot be responsible for unsolicited material. Manuscripts and photographsmust be accompanied by a stamped, self-addressed return envelope.Printed in the United States by RR Donnelley, Glasgow, KY. 2014 by Active Interest Media Publication.

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

    Clean EatingEDITOR-IN-CHIEF Alicia Rewega

    EditorialFOOD EDITOR Andrea Gourgy

    RESEARCH AND COPY CHIEF Laura SchoberASSOCIATE EDITOR Gilean WattsONLINE EDITOR Jessica Po llack NUTRITION CONSULTANT Antonina Smith

    Recipe CreatorsHeather Bainbridge, Sharon Booy, Dina Cheney,Jill Silverman Hough, Candice Kumai, Jo Lusted,

    Philippe Massoud, Julie O'Hara, Tennille Tejeda, Amy Thielen,Amie Valpone, Laura Walsh, Marianne Wren

    RESIDENT CHEF Jo LustedRESIDENT FOODIE Julie O’Hara

    Recipe TestersGeremy Capone, Olivia Simpson, Katie Verissimo

    ArtART DIRECTOR Bianca DiPietro

    ASSOCIATE ART DIRECTOR Pamela GraverLEAD DESIGNER Ashley Souter

    Contributors Peter Agostinelli, Anna Lee Boschetto,

    Jonny Bowden, Jill Silverman Hough, Jo Lusted,Julie O’Hara, Tosca Reno, Sarah Tuff, Laura Walsh

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

    Food StylistsDavid Grenier, Marianne Wren

    ASSISTANT Kristen Javier

    Prop Stylists Catherine Doherty, Gallimaufry

    ProductionPRODUCTION MANAGER Lisa Snow

    Marketing & WebMARKETING DIRECTOR

    John Robles | [email protected] MANAGER

    Greg Brenton | [email protected] ADVERTISING MANAGER

    Lauren Walker | [email protected] DESIGNER

    Tanya Cantu | [email protected], FOREIGN EDITIONS

    Dayna Macy | [email protected] OPERATIONS DIRECTOR

    Ken Coffelt

    Consumer MarketingCIRCULATION DIRECTOR Jenny DesjeanDIRECTOR OF RETAIL SALES Susan Rose

    JULY/AUGUST 2014 Clean Eating 11 P L U M

    P H O T O T I M

    U R / S H U T T E R S T O C K

    . C O M

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    KEEP IT SIMPLEMost of the dinner recipes on thetwo-week meal plan are superlabor-intensive. One recipe actuallyinstructed to chop some veggies,

    run them through the foodprocessor, and then later called foranother trip to the food processor.You may wish to have a sectioncalled "Weekend Meals" that is a bitmore time-consuming. But for theweek, let's keep it simple.

    – Trina Rodgers, Plano, TX

    EASY DESSERTI have a simple dessert recipe witha Clean Eating Clean Choice Award

    pick, Daisy Brand 4% CottageCheese: Thoroughly mix together½ cup cottage cheese (it maybe drained if you want a more“farmer’s cheese” consistency), 1 to 1½ tsp of organic evaporated cane juice (or to taste and any preferred sweetener), ½ tsp organic vanillaextract and ¼ tsp organic unsweetened cocoa powder. Thoroughlymix together all ingredients in a container and refrigerate. It’s verysatisfying for those little sweet cravings.

    – Drea Kremposky, Smithfield, PA

    12 Clean Eating JULY/AUGUST 2014

    clean eating // letters

    We Hear You!

    We Hear YouON TWITTER

    GREENGOODNESSOh my... I just made the GreenGoddess Pasta Salad from the June2014 issue (p. 72). I learned a new wayto prepare tasty asparagus! I don'tthink there will be any leftovers.

    – Virginia Keene, via Facebook

    "Just received the April/May 2014 issue today.

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

    twitter.com/cleaneatingmag

    Just sent in my@cleaneatingmag

    subscription. Passed aroundthe April/May 2014 issue to

    my co-workers. Makingthe Chicken Lo Mein

    Pizza (p. 61) tomorrow.– @iveyjanette_207

    Make thisfor dinner tonight:

    Eggplant Parmesan withBulgur & Pine Nuts(p. 122, The Best ofClean Eating ) from@cleaneatingmag!

    – @FitBottomedGirl

    My fave@cleaneatingmag

    recipe: Dreamy ChocolateButtercream Cookies

    (p. 98, June 2013). I adddried cherries. The fam

    LOVES them!– @JaneVanOsdol

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

    ORDER BACK ISSUESOF CLEAN EATING AT

    CLEANEATINGMAG.COM

    LETTER OF THE MONTH

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

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

    B eing a health and nutritioncorrespondent means that companiesfrequently send me their products,and ask for my stamp of approval. Mostof the time I dive into research, give theproduct a try, and send the company honestfeedback about what they’ll need to changebefore I’ll recommend it. Plus, my hectic joband my determination to stay t means I’malways hunting for a quick and nutritiousway to ll up on nutrients my body needs.So I can condently say, “I’ve tried it all”.

    Like many people out there, one ofmy biggest frustrations when I am tryingto lose weight is when my progress haltsdespite the fact that I continue to follow astrict plan. On my last workout, I expressedmy frustration to my elite personal trainer, Tony, a triathlon winning, organic-to-the-bone tness guy with a ten mile long trackrecord of whipping the “who’s who” intoshape in record time. Tony handed me ameal replacement drink and told me toinclude it in my regular diet. He simply said,“You will be astounded by the taste and theresults you will see!”

    With more than a healthy dose ofscepticism, I decided to investigate theshake Tony handed me to try calledINVIGOR8.

    Turns out, he was right about the taste.After one sip I thought there is no waythis can be healthy because the creamychocolate avor is just too delicious. I wasstunned because virtually every othermeal replacement shake I’ve tried hastasted chalky, clumpy and are packed withhidden “no-no’s” like cheap protein, tonsof articial ingredients, not to mentionharmful synthetic dyes, additives, sugars,preservatives, and hormones. And eventhough INVIGOR8’s full meal replacementshake costs more than many of the shakesI’ve tried, it was about half the price of myfavorite salad, and the nutrition prolelooked second to none.

    Still sceptical, I looked up the reviews

    online and reached out to a few people toget their feedback on the product. By thenext morning three people got back tome saying, “As a trainer I love Invigor8. It’sdenitely helped me to have more all-dayenergy, plus build the kind of lean sculptedmuscle that burns more fat.”

    “Yes, I’ll recommend it, it tastes great,and I really like how it keeps me feeling fullfor hours.”

    “I’m a marathon runner and a friendrecommended it to me. Drinking it hasbecome a part of my regular trainingroutine, because my time has improved, myenergy is up, and I’m thinking more clearlythan ever before.”

    I decided to take my investigationone step further by researching thedevelopment of INVIGOR8. I was pleasantlysurprised to nd out that the company wentto great lengths to keep INVIGOR8 free ofharmful ingredients.

    The makers of INVIGOR8 weredetermined to make the rst 100% natural,organic, non-GMO nutritional shake &superfood. The result is a meal replacementshake that contains 100% grass-fed wheythat has a superior nutrient prole to thegrain-fed whey found in most shakes,metabolism boosting raw organic coconutoil, hormone free colostrum to promote ahealthy immune system, Omega 3, 6, 9-richchia and axseeds, superfood greens likekale, spinach, broccoli, alfalfa, and chlorella,and clinically tested cognitive enhancersfor improved mood and brain function. The company even went a step further byincluding a balance of pre and probioticsfor optimal digestive health, uptake, andregularity and digestive enzymes so yourbody absorbs the high-caliber nutrition youget from INVIGOR8.

    As a whole-foods nutritionist witha thriving practice, I understand theimportance of lling my body with the bestMother Nature has to offer. I am alwaysreluctant when trying new products because

    I am never sure of the impact they will haveon my energy and weight. INVIGOR8 isdifferent, not only because it’s delicious,but because it helps me to maintain theenergy I need to run my busy practice, whilestaying t and toned. Considering all of theshakes I’ve tried, I can honestly say that theresults I’ve experienced from INVIGOR8 arenothing short of amazing.

    A company spokesperson conrmed aspecial offer: if you order this month, you’llreceive Free Enrollment into the company’sLoyalty Program where you’ll qualify toreceive a $10 discount on every bottle ofINVIGOR8. And so you don’t go a monthwithout INVIGOR8 - helping you lose weightwhile getting toned, you’ll automaticallyreceive a fresh bottle every 30-days. Thereare no minimum amounts of bottles to buyand you can cancel at any time. You can orderINVIGOR8 today at www.DrinkInvigor8.comor by calling 1-800-958-3392.

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

    SUPERFOOD:

    W atermelon

    78c h e w o n t h i sn o .

    Bone-in chicken breasts, porkchops and steaks are less likely todry out on the grill than boneless,so opt for these cuts instead ofboneless at your next cookout.

    bits 'n' bites

    C O N T R I B U T O R S : A N N A L E E B O S C H E T T O

    , J O N N Y B O W D E N

    , C A N D I C E K U M A I , J O A N N E L U S T E D

    , A L I C I A R E W E G A

    , L A U

    R A S C H O B E R

    , T E N N I L L E T E J E D A

    ,

    G I L E A N W A T T S

    . R A D I S H P H O T O G R A P H Y B Y G I B S O N & S M I T H

    , M E A T I M A G E J O H N G O U G H / S H U T T E R S T O C K

    . C O M

    MARKET NAMES: Red Daikon, Shinrimei ,Roseheart and Red Meat

    SEASON: Available year-round, butpeak season is spring and late fall

    PICK IT: If possible, purchase water-melon radishes with greens and rootsattached. Select firm-to-the-squeezeradishes with leaves that are still perkyand crisp

    STORE IT: Remove stems and leavesand store radishes separately in apunctured, zip-top bag in the fridge forup to 2 weeks. Occasionally check in andconsume before they soften. Use leavesin soups, stews, sautés and stir-frys within2 to 4 days

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

    counterparts, watermelon radisheshave a sweet, subtle almond undertone.Watermelon radishes are excellent rawbut also taste delicious braised, roastedor mashed

    PREP IT: Scrub radishes, trim root endsand then soak; serve raw in salads orpasta salads, or use as a garnish, shaved,sliced widthwise or into matchsticks. Alsotry them braised or roasted as a side orin soups and gratins. They’re brilliant for

    pickling too!HEALTH BENEFIT: A good source ofvitamins such as vitamin C, niacin, folate,riboflavin and thiamin as well as mineralsphosphorus, potassium, calcium andmagnesium, watermelon radishes arealso rich in antioxidants and electrolytes. They’re an ultra-light snack with just16 calories per cup

    14 Clean Eating JULY/AUGUST 2014

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    Most of us look at cleaneating as part of an overall

    lifestyle to improve health,well-being, and longev-ity, and that lifestyle includesphysical activity. But exercising– or not exercising – doesn’t just affect the waistline.A new study by researchersat the Wayne State UniversitySchool of Medicine found thatphysical inactivity can actu-ally alter, or “rewire”, the brain,particularly the areas associatedwith cardiovascular health. The researchers theorized thatthese changes to the brainaffect the areas that regulatebreathing, blood pressure andheart rate, and may “contributeto an increased risk of cardio-vascular disease in sedentaryindividuals.” So what are youwaiting for? Get out there, getmoving and enjoy the summer.

    NOT SOSWEET HEART Sugar and spice may beeverything nice in nurseryrhymes, but the sugar part ofthe duo is anything but nicewhen it comes to your heart.A recent study found thatadults who consumed 10% to24% of their daily calories fromadded sugars (not those foundnaturally in foods like fruits, butadded to food products by themanufacturer) saw a 30% in-creased risk of dying from heartdisease compared to those whoconsumed less than 10% oftheir daily calories from added

    sugars. Even more surprising,those who consumed morethan 25% of their daily caloriesfrom sugar had an increasedrisk of dying from heart diseaseof – wait for it – 175%! (For therecord, a whopping 70% ofadults consume at least 10% oftheir daily calories from addedsugar.) “Too much sugar doesnot just make us fat," wroteLaura Schmidt, PhD, in the JAMA Internal Medicine. “It canalso make us sick.” Train yourpalate to crave fewer sweets: Tryyour coffee and tea au natureland opt for naturally sweetwhole foods over sugar-ladenpackaged items. It may be anadjustment, but soon you’llfind sweetened foods will tastetoo sweet for you – and you’realready sweet enough!

    Lack of Exercise Rewiresthe Brain

    6 7c h e w o n t h i sn o .

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

    A large, multinational study showed that if you’re pregnant,eating fish even just once a week may lower your risk ofpremature birth. Women with a higher rate of fish intakeduring pregnancy also gave birth to babies with a slightlyhigher birth weight. Interestingly, that finding was even morepronounced in smokers and in overweight or obese women!

    bits 'n' bites

    BABY INSURANCE

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

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

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

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    o v e g a .c o m

    B E F O R E Y O U B U Y A N O M EG A - 3 S U P P L E M E N T,

    C H E C K T H E S E B O X E S:

    5 x more omega-3 per

    pill than k rill oil

    No sh y a f ter tas te

    Jus t one pill per da y

    Vegan, from a sus tainable plan t source

    GMO- free, Glu ten- free

    T H E N C H E C K T H I S B O X :

    *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGN OSE, TREAT, CUR

    There’s one box that contains 5x more omega-3 per pill than krill oil. Ovega-3 ®.There’s no shy aftertaste because it’s not from sh. It’s GMO-free, vegan, gluten-free and

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

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

    And ne health food stores nationwide

    Select

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    Margarita ShrimpSERVES 4. HANDS ON TIME: 20 MINUTES. TOTAL TIME: 20 MINUTES PLUS MARINATING TIME .

    INGREDIENTS:

    • ¼ cup 100% agave tequila

    • 3 tbsp fresh lime juice plus 1 tsp lime zest

    • 3 tbsp chopped fresh cilantro

    • 2 tbsp olive oil

    • 1 tbsp raw honey or 2 tbsp fresh orange juice

    • 1 jalapeño chile pepper, seeded andminced, optional

    • 1 lb peeled, deveined and tail-on largeshrimp (raw fresh or frozen, defrostedand drained)

    • High-heat cooking oil (such as grapeseed or safflower), as needed

    • Pinch each sea salt and fresh groundblack pepper

    EQUIPMENT:• Large bamboo skewers, soaked in

    water for 1 hourINSTRUCTIONS:

    ONE: In a medium bowl, combine tequila,lime juice and zest, cilantro, olive oil, honeyand jalapeño (if using). Transfer shrimp to alarge resealable bag or container and pourmarinade over shrimp, tossing gently to coat. Transfer to refrigerator to marinate for 1 to3 hours, turning occasionally.

    TWO: Preheat a grill to medium and brushgrates with cooking oil. Remove shrimp frommarinade, discarding any excess marinade.Sprinkle shrimp with salt and black pepperand thread onto skewers. Grill shrimp for 2 to3 minutes per side, turning once, until firm,opaque throughout and pink in color.

    NUTRIENTS PER SERVING ¼ OF RECIPE : CALORIES : 131, TOTAL FAT : 2 g, SAT. FAT : 0 g, CARBS : 1 g, FIBER : 0 g, SUGARS : 1 g, PROTEIN : 27 g, SODIUM : 155 mg,

    CHOLESTEROL : 214 mg

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

    INGREDIENTS:

    • 3 cloves garlic, minced

    • 1 small white onion, minced

    • 1 12-oz bottle amber or nut-brown beer(not dark beer)

    • 2 tbsp Dijon mustard

    • 2 tbsp reduced-sodium soy sauce

    • 1 tbsp chopped fresh rosemary

    • 2 lb flank steak, trimmed

    bits 'n' bites // cooking class

    We all know that properly pairingwine with food will enhance a dish,but did you know that cooking withwine, beer and spirits has an evengreater flavor-enhancing effect? It allcomes down to the science of cooking; evapora-tion and molecular bonding. Alcohol evaporates

    relatively quickly and brings the flavor to our nose– think about macerated berries in a little liqueurand how wonderful they smell. That’s the alcoholcarrying the flavor and aroma of the fruit. Alcoholalso has the amazing ability to bond with fat andwater, which is important in a brine or marinade.Some marinade ingredients are only fat soluble,while some are strictly water soluble, so alcoholhelps bridge the gap and allows the flavors topenetrate. The same principle applies with stew-

    ing and braising. Alcohol also enhances sauces be-cause of both evaporation and molecular bond-ing. When you dissolve ingredients in alcohol, andreduce the sauce itself, the alcohol intensifies theflavors. A sauce made with water or broth won’tbe as flavorful. Lastly, a common myth is that alco-hol burns off during cooking, which isn’t entirelytrue. The amount leftover depends on the originalamount of alcohol, cooking temperature, cookingand resting time and the cookware used.

    There aretwo types of beer;

    ALE and LAGER . Ale is fruityand earthy, lager is lighter

    and drier. Beer in marinadehelps the flavor penetrate,

    leaves a subtle caramelflavor and helpstenderize meat.

    PURE AGAVETEQUILAS have herbaland mineral qualities

    that enhance theflavor of the marinade

    and help the flavorpenetrate.

    18 Clean Eating JULY/AUGUST 2014

    WHITE WINE brings out the

    flavor of the shallots andherbs by bonding to the

    butter and imparts greaterflavor to the dish from

    the reductionin liquid.

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    • High-heat cooking oil (such as grape seedor safflower), as needed

    • ½ tsp sea salt

    • ¼ tsp fresh ground black pepper

    INSTRUCTIONS:

    ONE: In a large bowl, combine garlic, onion,beer, mustard, soy sauce and rosemary. Transfer steak to a large resealable bag orcontainer and pour marinade over steak,turning to coat. Transfer to refrigerator tomarinate overnight, turning occasionally.

    TWO: Heat a grill to medium-high and brushgrates with oil. Remove steak from marinade,discarding any remaining marinade. Seasonsteak with salt and pepper. Grill steak forabout 5 to 6 minutes per side, turning once,for medium-rare doneness, or 7 to 8 minutesper side for medium doneness. ( NOTE: Testwith an instant-read thermometer, steakshould register 145°F in thickest part.) Rest for5 minutes, covered, before serving. To serve,slice across the grain.

    NUTRIENTS PER SERVING / OF RECIPE : CALORIES : 160, TOTAL FAT : 7 g, SAT. FAT : 3 g, MONOUNSATU

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

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

    SODIUM : 188 mg, CHOLESTEROL : 65 mg

    White WineHerb SauceSERVES 4. HANDS ON TIME: 25 MINUTES. TOTAL TIME: 25 MINUTES.

    INGREDIENTS:

    • 2 shallots, minced

    • 2 cups dry white wine

    • ¼ cup cold organic unsalted butter, cubed

    • ¼ cup chopped fresh herbs ( TIP: Opt for amix of any of the following: fresh flat-leafparsley, tarragon, chives or chervil.)

    • Sea salt and fresh ground black pepper,to taste

    INSTRUCTIONS:

    In a small saucepan, bring shallots and wine toa boil on high. Reduce heat slightly to a gentleboil and continue to cook, stirring occasionally,until reduced to about ½ cup, about 20 min-utes. Remove from heat and whisk in buttergradually until incorporated. Before serving,return sauce to medium heat and gently warmas needed; do not boil. Stir in herbs and seasonwith salt and pepper.

    NUTRIENTS PER SERVING ¼ OF RECIPE : CALORIES : 135, TOTAL FAT : 12 g, SAT. FAT : 7 g, MONOUNSATU

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

    FIBER : 1 g, SUGARS : 2 g, PROTEIN : 1 g, SODIUM : 71 mg,

    CHOLESTEROL : 31 mg OrganicIndia USA .com

    Tulsi Moringa Tea is a nutritious and delicious blend of “TheQueen of Herbs” Tulsi~Holy Basil, Moringa leaves and fragrantLemongrass. Moringa leaves are nutritionally rich, containingessential minerals, vitamins, & all 18 amino acids – the buildingblocks of protein. Antioxidant abundant, stress relieving,immune boosting, energy enhancing True Wellness!

    EARTHSEER

    E thical A ccountableR eliableT rustworthyH olistic

    S ociallyE nvironmentallyE conomicallyR esponsible

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    • C l e a n

    Ea t i n g m a g a z i n e

    S

    E A L O F A P P R O V A L

    A p p r o e d

    supermarket guide // bits 'n' bites

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

    SIZZLIN’

    SEASONINGS

    Mountain RoseHerbs EpicureanOrganics GaramMasalaA spicy, rich blend of organicherbs and spices such ascumin, coriander, cinnamonand clove imparts plenty oftaste and flavor to MountainRose Herbs Epicurean Organ-ics Garam Masala. A staple inIndian cooking, garam masalais great for adding some hot,curry flavor to meats or vege-tables. The company donates2% of its proceeds to theOrganic Consumers Associa-tion, which supports organicinitiatives for consumers andproducers – just anothernotable reason why this spiceblend receives a Clean Eating Seal of Approval.

    Simply OrganicGrillingSeasoning:VegetablePerfect for picky eaters whoaren’t the biggest fans of plainol' vegetables, Simply OrganicVegetable Seasoning offers apleasingly savory taste thanksto a lip-smacking blend ofingredients including organic

    onion, garlic, cumin, cilantroand bell peppers. Use thisCE -certified seasoning todress up roasted vegetablesor to add some kick to stir-frys, soups and even nuts.Simply Organic gives back 1%of each sale to organizationsand projects that promoteorganic farming – since 2001,the company has donatedover half a million dollars insupport of the cause.

    Salt SistersPorcini PoultryRubLemon peel and porcinimushrooms impart a deepearthy flavor balancedout by a soothing hint ofcitrus in Salt Sisters PorciniPoultry Rub. This delicious,gourmet-style rub perks upchicken and turkey sausagesand burgers as well as ricedishes and gravies. This rubmeets CE standards for thecompany’s commitmentto using unrefined, naturalingredients, proving that afinger-licking rub doesn’thave to be full of processedingredients to impartfabulous flavor.

    Organic FairHerbes deProvenceSpice Rub The aromatic flavors ofOrganic Fair Provence OrganicSpice Rub are a satisfyingchoice to coat over lean meatsor seafood, potatoes,salad dressings and fresh,soft cheeses, or for mixing

    into vinaigrettes. This herbesde Provence is made with anall-organic blend of rosemary,lavender, tarragon, marjoramand Mayan sea salt. ThisCE -approved rub contains2% of your daily value (DV) ofvitamin A, vitamin C, calciumand magnesium as well as4% of your DV of iron.

    Mill Creek SpiceCompany

    JR’s FavoriteSteak SeasoningSmoky, mustardy, peppery,spicy and garlicky – JR’s Fa-vorite Steak Seasoning addsa melody of drool-worthyflavors to steaks and burgerpatties. A mixture of certifiedorganic herbs and spicesand natural smoked seasalt makes this grill-favoriteseasoning CE -worthy. Plus,unlike other conventionalseasonings, it contains noMSG or chemical anti-clump-ing agents. The line of JR sea-soning blends was inspiredby the culinary adventures ofthe owner’s “80-something”mother, Jimmie Rae, who stillloves to cook up a storm tothis day.

    JULY/AUGUST 2014 Clean Eating 21

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    bits 'n' bites // four-legged finds

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

    Banana Split MAKES 24 SCOOPS.

    INGREDIENTS:

    BANANA• 1 banana, mashed

    • 2 tbsp plain yogurt

    STRAWBERRY

    • ¼ cup chopped strawberries• ¼ cup plain yogurt

    CAROB• 2 tsp carob powder

    • ½ cup plain yogurt

    FIDOFROYO

    D O G I M A G E A M Y R E N E / S H U T T E R S T O C K

    . C O M

    Here’s what’s on ourreading list this summer. BY ANNA LEE BOSCHETTO

    The BookClub

    BE SURE TO CHECK OUT OURBLOG CLEANEATINGMAG.

    COM/BLOG FOR ADDITIONALREVIEWS OF FABULOUS

    COOKBOOKS!

    Yummy Supper: 100 Fresh, Luscious & HonestRecipes from a (Gluten-Free) Omnivore Dispelling the myth that gluten-free foods mean flavor-free fare,author Erin Scott began developing gluten-free recipes after beingdiagnosed with celiac disease and finding out her two children werealso gluten-intolerant. As a result, Yummy Supper is a compilation ofexceptional recipes that range from a simple Watercress Salad withBalsamic Cherries to an elegant Oven-Roasted Pork with FennelSeeds, Garden Rosemary and Garlic Rub. Divided into well-organizedchapters such as Slurp, Veg, Egg and Butcher S hop, Scott delves intoher simple solutions to gluten-free living, such as cooking at homeand eating more whole foods. BY ERIN SCOTT RODALE, $25

    The Oh She Glows Cookbook After subsisting on highly processed, low-calorie foods for nearlya decade, self-taught chef and food photographer Angela Liddonmade the switch to a plant-based diet that included whole grainsand fresh produce. Not only did she gain energy, but she was alsoinspired to share the recipes from her blog (along with new recipes) inThe Oh She Glows Cookbook . Now in her collection of totally-deliciousvegan recipes, including the Grilled Portobello Burger with Sun-Dried Tomato Kale Hemp Pesto, Liddon promises to satiate the appetites ofvegans and meat-eaters alike. The cookbook also features smoothiessuch as the Glowing Mojito Green Monster, making it an ideal kitchencompanion for every home cook. BY ANGELA LIDDON AVERY, $25

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

    VANILLA• Splash pure vanilla

    extract

    • ½ cup plain yogurt

    INSTRUCTIONS:

    In a medium bowl,combine ingredientsfor each flavor,

    mixing well andrinsing bowl betweenflavors. Scoop intoa mini muffin tin,making 6 scoops ofeach f lavor. Freeze for5 to 6 hours.

    http://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/bloghttp://cleaneatingmag.com/blog

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

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    bits 'n' bites

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

    SERVES 2.

    INGREDIENTS:

    • 1½ cups fresh pineapple

    • 2 cups dandelion greens

    • 2 cups baby spinach

    • 1½ cups coconut water

    INSTRUCTIONS:

    Add all ingredients to a juicer and juice, then whiskin coconut water to combine.

    NUTRIENTS PER SERVING:CALORIES : 70, TOTAL FAT : 0 g, CARBS : 17 g, FIBER : 0 g, SUGARS : 12 g, PROTEIN : 2 g, POTASSIUM : 470 mg,

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

    SERVES 3.

    INGREDIENTS:

    • 1 cup coconut water

    • 4 cups baby spinach

    • ¾ Bartlett pear, cored

    • ½ Fuji apple• 1 tsp green

    superfood

    • 1 to 2 tbsp lemon juice,to taste

    • 1 cup ice

    INSTRUCTIONS:

    Add all ingredients to a blenderand blend until smooth.

    NUTRIENTS PER SERVING:CALORIES : 90, TOTAL FAT : 0 g, CARBS : 20 g, FIBER :5 g, SUGARS : 10 g, PROTEIN : 2 g, POTASSIUM : 300 mg, CALCIUM : 10% daily value (DV), IRON : 25% DV

    24 Clean Eating JULY/AUGUST 2014

    The former host of Lifetime’s Cook Yourself Thin and TLC’sHome Made Simple , CANDICE KUMAIreceived her professional culinary training at Le Cordon Bleu College of Culinary Arts in LosAngeles, California and went on to cook in several California-based restaurants. A regular judgeon Food Network’s Iron Chef America and a regular contributor to Shape and Men’s Fitness, Kumaihas written and developed recipes for more than half a dozen cookbooks, including Pretty Delicious (Rodale, 2011) and Cook Yourself Sexy (Rodale, 2012). Her newest cookbook, Clean Green Drinks(Galvanized Books, 2014), is available now.

    JUICES &SMOOTHIES

    Life - Improving

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    S t u d i e s s u g g e s t t h a t p e o p l e f e e l h a p p i e r , c a l m e r a n d m o r e p o si t i v e o n d a ys w h e n t h e y c o n s u m e d f r e s h f r u i t s a n d v e g e t a b l e s .

    SERVES 4.

    INGREDIENTS:

    • 1 cup unsweetenedalmond milk

    • 3 cups baby spinach• 1 frozen banana

    • 4 tbsp (1 scoop)protein powder

    • 3 tbsp mint

    • 2 tbsp flaxseeds

    • 1 cup ice

    INSTRUCTIONS:

    Add all ingredients to a blenderand blend until smooth.

    NUTRIENTS PER SERVING:CALORIES : 140, TOTAL FAT : 4 g, CARBS : 15 g, FIBER : 5 g,

    SUGARS : 5 g, PROTEIN : 10 g, OMEGA 3s : 1,220 mg,IRON : 15% daily value (DV)

    SERVES 3.

    INGREDIENTS:

    • 1 cup unsweetenedalmond milk

    • 2 cups cantaloupe• 3 tbsp fresh mint

    • 1 cup ice

    INSTRUCTIONS:

    Add all ingredients to ablender and blend until smooth.

    NUTRIENTS PER SERVING:CALORIES : 45, TOTAL FAT : 1 g, CARBS : 8 g, FIBER : 0 g,

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

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

    JULY/AUGUST 2014 Clean Eating 25

    TOOLTIME

    Vitamix S30

    In an effort to appeal to small batchVitamixers, the sleek and stylish S30was born and comes equipped with2 shatterproof take-to-go contain -ers. Its compact design ts nicely ineven the smallest of kitchens, but its790-watt motor will not disappoint.

    $399, vitamix.com

    3

    S M A L L B U T M I G H T Y

    Blendtec Designer 725

    Featuring a 100-speed touch screenthat allows you to control speed with aswipe of a nger, Blendtec is calling theDesigner 725 a “blender with a brain."It even prevents problems by detectingair pockets, risk of overheating andmore. $650, blendtec.com

    2

    T H E R O L L S R O Y C E

    Omega VRT400 Juicer

    The slower a machine extracts juicefrom whole fruits and veggies, themore it yields and the more nutrient-dense it is. Juice in bulk with Omega’snew slow press, which produces juicethat stays at its nutritional peak, with-out degradation, for up to 72 hours.$430, omegajuicers.com

    1

    T H E N U T R I E N T S A V E R

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    Refreshing summer libations and delectablesnacks you’ll want in your pantry this summer.

    BY LAURA SCHOBER

    Foodie

    Faves

    Foodie

    Faves

    NOT FROM CONCENTRATE

    Celebs, jet-setters and clean eatersalike flock to Jax Coco coconut waterfor its pure taste, sustainable produc-tion and luxe packaging. Now, yourlittle ones can get in on the great taste,too! The new Jax Coco Kidz line con-tains up to 70% less sugar than juiceand offers five delicious flavors madewith pure 100% coconut water andeither fruit purée or cocoa.

    $6 per 6 pack, jaxcoco.com

    FRUIT SNACK

    We love to stash Peeled Snacks OrganicDried Fruits in our purses for when asnack craving hits. With flavors suchas “much-ado-about-Mango” and“Apple-2-the-core” offering just the

    right amount of tang and sweetness,these sulfite- and preservative-freesnacks are dried at the peak of ripe-ness, keeping flavor intact. Oh, anddid we mention these are also free ofadded sugar and oils? Just heavenly.

    $2.50, peeledsnacks.com

    ICY COOL

    On hot summer days, the robust yet refreshing taste of Third Street’s Unsweetened Black or Green Tea is just thepick-me-up you'll need. Made with handpicked leaves fromIndia that are brewed in filtered water and then bottled foryour tasting pleasure, these organic, fair trade iced teas canbe enjoyed guilt-free – they contain zero calories!

    $2, thirdstreetinc.com

    NEW ’GURT ON THE BLOCK

    Icelandic yogurt, called “skyr” in its homeland, goes statesidein this fat-free organic yogurt made from the milk of grass-fedWisconsin cows. Thicker and creamier than Greek yogurt andbrimming with gut-friendly probiotics, Smári Organic IcelandicYogurt in Pure contains 20 grams of protein per serving and20% of your daily value (DV) of bone-building calcium.

    $2.50, smariorganics.com

    “HOT TEASCAN BE A BITMUCH IN THESUMMER HEAT,SO IT’S GREAT TO HAVE THISICED VARIETYON HAND. IT’SPERFECT FOR THE BEACH ORAN OUTDOORPICNIC!”

    ASHLEY SOUTER,LEAD DESIGNER

    “IF YOU’RE LOOKING FOR SNACK THAT WILL CURBAFTERNOON CRAVINGS AND IS FREE OF ADDED SUGARS, THESE DRIED FRUITS ARE A FANTASTIC CHOICE. PLUS, THEY’RE PACKED WITH VITAMINS, MINERALS AND FIBER.”

    ALICIA REWEGA, EDITOR IN CHIEF

    “AS A PARENT OF TWO YOUNG BOYS, IT'S GOOD TO KNOW TH THESE COCONUT WATERS ARE RICH IN ELECTROLYTES AS WAS NUTRIENTS SUCH AS VITAMIN C. WITH LOTS OF FLAVORS CHOOSE FROM, EVEN MY PICKIEST CHILD HAS A FAVORITE.”

    PAMELA GRAVER, ASSOCIATE ART DIRECTOR

    “I CAN’T RAVE ENOUGH ABOUT THIS YOGURT!IT BEAUTIFULLY BALANCES BOTH TART ANDSWEET FLAVORS, AND I LOVE HOW CREAMY ANDDECADENT IT IS." LAURA SCHOBER, RESEARCH AND COPY CHIEF

    26 Clean Eating JULY/AUGUST 2014

    bits 'n' bites // foodie faves

    T h e n e w

    G r e e k y o g u r t ?

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

    BY ANNA LEE BOSCHETTO

    AMYTHIELEN

    be inspired // cooking with

    COOKING WITH

    Q

    A

    How did living in the Midwest

    influence your view of cleaneating?The kitchen I grew up in reached backto my great-grandmother’s era wherethey used a lot of vegetables. I haven’tchanged my eating habits because weenjoyed food that was real. My momtaught me how to peel carrots and coreapples. The food prep methods I grewup with are a big part of how I cook now.

    Favorite garden-variety and whatare three ways to prepare it?Whether it’s from your garden or thefarmers’ market, beans are so much betterwhen they’re in season. In fact, I grow four

    or five different kinds including green filet,Romano, fava and soybeans. With younggreen beans, I make a lemony sauce. I alsolike to toast walnuts in a little olive oil andthyme, then toss them with green beansand a sprinkle of Parmesan cheese.

    utting a fresh spin on rustic farecomes naturally to Amy Thielenthanks to her northern

    Minnesota roots. As the host of FoodNetwork’s Heartland Table , Thielen has

    an approachable cooking style thatmaximizes fresh garden bounty.“People who grow their own food havea lot; it may not be fancy, but it’sgenerous and honest,” she says.Even though she refined her culinaryskills at some of New York City’s toprestaurants, she encourages homecooks to simply follow their appetitesbecause “everyone just wants greatrecipes that offer the comfort andquality of real food.” Thielen spoke withClean Eating from her kitchen in ParkRapids, Minnesota, sharing her secretsfor building flavors and the bestvegetables for beginner gardeners,along with a recipe that makes the mostof seasonal, garden-fresh produce.Thielen recently won a James BeardAward for her cookbook, The NewMidwestern Table: 200 Heartland Recipes (Clarkson Potter, 2013).

    P

    Best starter-crop for novicegardeners?If you have plenty of sun, eggplant isamazing. I grow Asian eggplant. Buy astarter plant and keep picking it so that

    it’ll keep producing. It ’s great for stir-frys,curries and eggplant Parmesan. You cangrill it until the skin blisters and becomessoft. Then, scrape off the black skin andput the smoked eggplant flesh into a bagand freeze it for winter. When you wantto make baba ghanoush, thaw out theeggplant and mix it with garlic and yogurtor mayonnaise, and it will have a reallysmoky flavor.

    What is your favoritesummer flavor combination?Ground cherries, which are also knownas pineapple tomatillos, with yellowcherry tomatoes. These two go welltogether in a vinaigrette salad or in asweet and fruity pico de gallo.

    What’s the secret to buildingflavor in a dish?When you’re searing chicken or porkin a hot pan, for example, take out themeat and leave all the brown bits in

    the pan. For basic weeknight cooking,you’ll want to incorporate what’s inthe pan into your sauce by deglazing itbecause it’s a simple way to build fla-vor. Add broth or wine, Dijon mustard,capers, rosemary, lemon juice and adab of butter for a piquant sauce thatyou can pour over your meat. You can just do this in a pan and make the flavorthat you’re crazy about.

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

    brother and me to pick the vegetablesor side dishes, and she would pick theprotein. If one of us chose corn andthe other squash, she’d encourage usto pick a green vegetable instead. Ittaught us how to make a balanced platewith different colors and also taughtus how flavors played together. Now Ifind myself asking my 6-year-old if he’seating his rainbow!

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    JULY/AUGUST 2014 Clean Eating 29

    Bonus

    Recipe FROMAMY THIELEN

    *

    Roasted SweetPeppers WITH SOUR ORANGEVINAIGRETTE & GOAT CHEESESERVES 4. HANDS ON TIME: 35 MINUTES. TOTAL TIME: 45 MINUTES.

    INGREDIENTS:

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

    • 4 cloves garlic, thinly sliced

    • ¾ tsp each sea salt and fresh groundblack pepper, divided

    • Pinch organic evaporated cane juice

    • 2 tbsp fresh orange or tangerine juice

    • 2 tbsp fresh lemon juice

    • Pinch red pepper flakes

    • 2 oz goat or feta cheese, crumbled

    • Whole-grain baguette or country bread,sliced and toasted

    INSTRUCTIONS :ONE: Heat an outdoor grill to medium. Addbell peppers to grill and cook, uncovered andturning often, just until skins are fully black-ened. (Alternatively, carefully blacken bell

    peppers directly on the burner of a gas stovetop using tongs.) Transfer to a large glass orstainless steel bowl, cover bowl tightly withplastic wrap and let steam until cool enoughto handle. Carefully peel off skins and removestems. Halve and seed bell peppers, thenslice flesh into 1-inch-wide strips; cut stripson the diagonal into diamonds.

    TWO: In a large skillet, heat 2 tbsp oil onmedium. Add garlic and sauté, stirring often,until light golden brown. Add bell peppersand season with ¼ tsp each salt and blackpepper, and cane juice. Reduce heat tomedium-low and cook , stirring occasionally,until bell peppers are soft, about 15 minutes.

    THREE: Meanwhile, prepare vinaigrette: Ina small bowl, whisk remaining 1 tbsp oil,remaining ½ tsp each salt and black pepper,orange juice, lemon juice and pepper f lakesuntil well combined.

    FOUR: Divide bell pepper mixture amongserving plates and drizzle with vinaigrette. Top with cheese, dividing evenly. Serve warmor at room temperature with bread.

    NUTRIENTS PER SERVING ¼ OF RECIPE : CALORIES: 171, TOTAL FAT: 14 g, SAT. FAT: 4 g,MONOUNSATURATED FAT: 9 g, POLYUNSATURATED FAT:

    1 g, CARBS: 10 g, FIBER: 1 g, SUGARS: 6 g, PROTEIN: 4 g,SODIUM: 415 mg, CHOLESTEROL: 7 mg

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    ou’ve heard the phrase “an ounceof prevention is worth a pound ofcure.” The same can be said aboutfresh berries – a few minutes of

    care are worth many extra days of enjoyment.Fresh berries are often $5 or more per carton,so when they drop in price during the summermonths it’s a good time to stock up. Because oftheir delicate structure and high water content, itmay seem as though your fresh berries lose theirluster overnight, making your dollar savings seemfutile. Cold temperatures are a key componentof keeping berries fresh, which is why berriespurchased from a refrigerated case tend to lastlonger than those from a “pick-your-own” farmor a fruit stand. Keeping your berries free

    of excess moisture is another important factor inpreventing spoilage.This is where you need to answer a key

    question. What’s your plan for those berries?If you don’t need them for a few days,refrigerate unwashed berries between32°F and 34°F in the container youpurchased them in, then followour washing instructions just be-fore using them. However, if youwant your berries available as awithin-reach snack for whomever

    opens the fridge, complete our washing steps rightaway. They’ll last up to 5 days and will be readyat a moment’s notice to top your oatmeal, throwin a smoothie or pop right into your mouth. If

    you want to preserve your berries for a few weeksor months, follow our instructions all the waythrough the freezing steps.

    Whether you gobble up your fresh berriesright away or stretch them out for months, thehealth benefits of having berries on hand arelong lasting. All berries are hydrating and agreat source of natural fiber, plus they containpigments that have antioxidant effects. Numerousstudies show that people who consume berrieson a regular basis have a lower incidence of heartdisease and cancer. So stock up now, and then

    handle with care.

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

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

    FRESH BERRIESHOW TO CLEAN & FREEZE

    Y

    30 Clean Eating JULY/AUGUST 2014

    how to // kitchen confidential

    WhatYou'll

    Need:Paring knife

    Large bowl

    Distilled whitevinegar

    Colander

    Kitchen towelsor paper towels

    Large rimmedbaking sheet

    Zip-top freezerbags

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    Greek YogurtBerry Ice PopsMAKES 8 2 OZ ICE POPS. HANDS ON TIME: 15 MINUTES. TOTAL TIME: 4 HOURS, 15 MINUTES INCLUDESFREEZING TIME .

    INGREDIENTS:

    • 2 packed cups fresh or frozen berries,thawed ( TIP: Any variety will work here;feel free to mix your favorite types ofberries for a blend!)

    • 3 tbsp raw honey, divided

    • 1 cup plain Greek yogurt

    EQUIPMENT:• 1 8-count ice pop mold or 8 3-oz paper

    cups ( TIP: Look for ice pop molds thatmake 8 2-oz ice pops such as The HopeFULLCompany Silicone Mold)

    INSTRUCTIONS:

    ONE: In a blender, purée berries untilsmooth. Transfer mixture to a mediumbowl and stir in 1 tbsp honey.

    TWO: In a small bowl, mix yogurt andremaining 2 tbsp honey.

    THREE: In ice pop molds or 8 small papercups, layer yogurt and berries ( TIP: Make1 layer of each or get creative with multiplelayers.) Alternatively, for a swirled effect, usea butter knife to gently swirl mixtures; fora blend, combine berry purée and yogurtbefore adding to molds.

    FOUR: Insert ice pop sticks; if usingpaper cups, top cups with a small piece ofaluminum foil and poke sticks through foil tostand upright. Freeze for at least 4 hours.

    NUTRIENTS PER SERVING 1 2 OZ ICE POP :

    CALORIES : 76, TOTAL FAT : 3 g, SAT. FAT : 2 g, CARBS : 11 g, FIBER : 1 g, SUGARS : 9 g, PROTEIN : 2 g, SODIUM : 9 mg, CHOLESTEROL : 5 mg

    TASTY MIX INSMix up your ice pop f lavors withthese inspired additions! Simplyadd the ingredients to puréedberries when you mix in the honeyin Step One.

    HERBS: For a gourmet twist,add 1 tbsp finely chopped freshbasil to strawberry pops.

    SPICES: A pinch of cinnamonand a dash of pure vanillaextract bring out the sweetnessin raspberry pops; ¼ tsp mincedfresh ginger adds exotic flair toblueberry pops.

    CITRUS: Add 2 tbsp freshlemon juice to blackberry orblueberry pops for a lip-puckering punch of flavor.

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    How to Clean & Freeze Fresh Berries:

    Sort through berries and discard any thatare soft, shriveled or rotten. Use a paringknife to remove hulls from strawberries.

    how to // kitchen confidential

    1

    Drain berries in a colander and rinse wellunder cool water.

    Spread berries out on kitchen towels andlet air dry; large strawberries may need tobe patted dry to remove excess water.Berries must be completely dry beforerefrigerating or freezing, as excess waterwill accelerate spoilage.

    Place berries in a large bowl and fillbowl with a solution of 3 parts water to1-part distilled white vinegar. Let sit for1 minute, then gently swish berries aroundto remove dirt.

    3

    The berries are now ready to refrigerateor freeze. Berries will stay fresh in therefrigerator for 3 to 5 days if stored ina loosely covered paper towel–linedcontainer.

    TIP: There’s no need to wash them againbefore snacking!

    2

    4 65

    Transfer frozen berries to freezer-safe zip-top bags. Seal and store in freezerfor up to 6 months.

    To thaw, transfer desired amount of frozenberries to a dish and refrigerate for 3 hours.For faster thawing, transfer to a colanderand run under cool water.

    TIP: Store whole strawberries in separatebags from smaller berries, as the weight ofthe strawberries can crush smaller, moretender berries.

    7 8

    Before placing in freezer bags, berries mustbe frozen separately to prevent them fromsticking together. Spread berries in a singlelayer on a large rimmed baking sheet. Transfer to freezer for 4 to 6 hours.

    TIP: If you prefer sliced frozen strawberries,slice them before step 6 and place slices onthe baking sheet to freeze.

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    COOL POPS:

    These homemade popscontain just 3 ingredients

    and freeze up quickly for asweet treat with less calories

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

    and fiber, too!

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    how to // kitchen tools

    you remember the first time yourtaste buds met the smooth sweet-ness of homemade ice cream orsorbet? Or how about that time

    you first cracked an icy pop from its plastic mold andpopped it in your mouth? The delicate sweetness, vibrantfreshness and nostalgic excitement of making homemadefrozen treats is undoubtedly why food lovers are willingto go the extra mile to make their summer sweets fromscratch. And, as a clean eater, you can take comfort inknowing that every ingredient you add to your homemadeice creams, sorbets and pops not only tastes decadent, butalso delivers healthful nutrients from summer-fresh fruitsand wholesome dairy.

    Here at Clean Eating , we literally jumped for joy atthe sight of boxes and boxes of ice cream makers andice pop molds arriving in our office, just waiting for usto test with our favorite concoctions of vibrant puréedfruits, creamy dairy and rich dark chocolate. Read on tofind out which ones made the cut in our kitchen, then besure to try our summery peach sorbet recipe!

    Do

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

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

    BeatHeat!the

    Lemon PeachSorbet SERVES 8. HANDS ON TIME: 15 MINUTES. TOTAL TIME: 1 HOUR, 30 MINUTES

    PLUS FREEZING TIME .

    Make the most of your juicysummer peaches with ourclassic and refreshing sorbet.

    INGREDIENTS:

    • 6 cups peeled, pitted andsliced peaches

    • 3 tbsp fresh lemon juice

    • 2 tbsp organic evaporatedcane juice

    INSTRUCTIONS:

    ONE: In a large bowl, toss

    peaches, lemon juice andcane juice. Set aside at roomtemperature for 20 minutes.

    TWO: Transfer to a blender andpurée until smooth. Refrigerateuntil cold, about 30 minutes.

    THREE: Process mixture inchilled ice cream maker, follow-ing manufacturer’s directions. Transfer to a large shallowcontainer and cover surfacewith wax paper; top with lidand freeze to desired firmness.

    TIP: Because this recipe containsno fat and minimal sugar, it isbest enjoyed within a day; other-wise, it will become very firm.

    NUTRIENTS PER SERVING ¾ CUP : CALORIES : 58, TOTAL FAT : 0 g, SAT. FAT :

    0 g, CARBS : 15 g, FIBER : 2 g, SUGARS : 13 g, PROTEIN : 1 g, SODIUM : 0 mg,

    CHOLESTEROL : 0 mg

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

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    F O O D P H O T O G R A P H Y B Y M A Y A V I S N Y E I , F O O D S T Y L I N G B Y C L A I R E S T U B B S , P R O P S T Y L I N G B Y L A R A M C G R A W , I C E P O P I M A G E B Y L A U R A W R I G H T

    4

    T H E I N N O V A T O R

    Zoku Quick Pop Maker

    Zoku’s unique ice pop mold mirrorsice cream maker technology byhaving you freeze the moldovernight – this takes the waitinggame out of pop making, as yourmixture freezes into pops in just7 to 9 minutes. PRO: Quick-freeze lets youmake striped, layered and core pops; keepthe mold in your freezer to make popsinstantly when a craving hits. CON: Moldonly accommodates 3 pops at a time, so youhave to work in batches in order to makelarger quantities. $50, zokuhome.com

    Cuisipro Donvier Ice Cream Maker

    A favorite among DIY foodies, the Donviermakes up to 1 quart of ice cream, frozen

    yogurt or sorbet in just 15 to 20 minutes,with the help of the prechilled bowl and anoccasional hand crank. PRO: No reliance onelectricity, so perfect for picnics or backyardparties. CON: Hand-crank method requiresmore work and attention than mechanizedunits. $70, cuisipro.com

    3

    T H E C U L T F A V O R I T E

    2

    T H E W O R K H O R S E

    T-fal Ice Cream Maker

    The double-walled insulated canister ofthis fully automatic ice cream maker chillsyour custom mixtures as it churns them intocreamy ice cream, sorbet or frozen yogurtin just 30 minutes. PRO: Wide-mouth open-ing makes it easy to add your ingredientswithout splashing or spilling; transparentlid lets you see when your mixture is doneto desired consistency. CON: Unit makes1 quart of ice cream, so not ideal for bigbatches or large families. $50, t-falusa.com

    1

    T H E R E T R O C H I C

    Hamilton Beach 4 Quart CollapsibleIce Cream Maker

    This unit combines the old-school method ofusing ice and rock salt to chill your mixturewith the convenience of a motorized mixer.Simply place your liquid mixture in the bowl,pop it in the bucket filled with ice and rock

    salt, and let the motor churn for 25 minutes.PRO: Bowl doesn’t require prechilling;bucket is fully collapsible for easy storage.CON: Unit requires food-grade rock salt andice to freeze the liquid into ice cream.$40, hamiltonbeach.com

    • For smooth ice pops,strain fruit-based mixturesthrough a cheesecloth be-fore pouring into molds. • Homemade ice cream andsorbet often require ad-

    ditional freezing after pro-cessing to firm up. To do so,transfer prepared ice creamto a shallow container, coversurface with wax paperand fit with a lid. Freezeuntil mixture reachesdesired firmness.

    • For best results, freeze yourice cream maker bowl for atleast 24 hours before using,and ensure your ice creamor sorbet mixture is chilled

    before adding to the unit.

    • Cold food slightly numbsyour taste buds, makingthe flavors duller. Tocounteract this, flavoryour frozen treats a littlestronger than to taste.

    Tips & Tricks

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    TheJuicy Burger

    36 Clean Eating JULY/AUGUST 2014

    eat smart // classics, only cleaner

    amburgers are one of the mostquintessentially Americanfoods I can think of. But a

    classic burger, no matter how delicious,is something you've seen before. In fact,we've featured a variety of different burg-er recipes in Clean Eating over the years.So, to make it a worthwhile addition tothis column, I wanted to add a twist youmay not have tried without straying fromthe theme of American favorites. The an-

    swer turned out to be another classic thatcomplements a juicy burger like nothingelse: Thousand Island dressing.

    Before I begin the process of makingover a recipe, I like to look at a textbookversion. To my surprise, it was difficult tofind a true “from-scratch” rendering ofThousand Island dressing. Most versionsrelied on store-bought ketchup, which isgreat for a quick recipe, but not techni-cally made “from scratch.” I alreadyknew that the basic concept behind this

    dressing is combining a rich, creamy basewith the vinegary tang of ketchup. Withthat as my starting point, I went to work.

    A thousand problemsOf the all the condiments that health-conscious clean eaters want to avoid,Thousand Island dressing just might topthe list. It contains generous amountsof salt and sugar, not to mention thatanother popular ingredient, sweet pickle

    relish, is generally soaked in high-fruc-tose corn syrup.

    That's the bad news. The good newsis that you probably already have most ofthe ingredients for my updated version inyour kitchen right now. My all-time fa-vorite ingredient for sauces and dressingsis plain yogurt. It never fails to add therichness and mouth feel that our palatesanticipate when we're about to experi-ence creamy foods. Since commercial

    ketchup isn't exactly a health hero, I usedtomato paste, vinegar and a bit of rawhoney to stand in for the red stuff.

    Since I feel that a proper ThousandIsland dressing is incomplete withoutpickles, I opted for kosher dills, whichcontain no added sugar. You'll have tochop them yourself, but it's well worththe minute of effort.

    It's not ALL about the dressingA juicy, satisfying burger that could standup to the creamy dressing was a must. Ichose lean ground turkey for its mild fla-vor that wouldn't overwhelm the toppers.I opted for Provolone cheese (no waywas I going to skip the cheese!) for itsfull flavor. As the final crowning glory,I added one of the best f lavor-enhancersI know of: sweet, sticky caramelizedonions. When all these components cometogether, you have a positively mouthwa-tering all-American burger.

    H

    ClassicCondiments There's no doubt our Thousand Island dressing isa delicious twist on the greatAmerican burger, but wehaven't abandoned optionsfor all the traditionalistsout there! If your ultimateclassic requires ketchup,mustard and perhaps one

    or two other tried-and-truetoppers, we've got you cov-ered. Here are our all-timefavorite options that tastegreat – and that don’t have alaundry list of additives andpreservatives.

    Dr. FuhrmanNutritarian Ketchup

    $13, drfuhrman.com

    Eden OrganicYellow Mustard

    $3, edenfoods.com

    Tessemae’s All NaturalHot Sauce/Wing Sauce

    $5.50, tessemaes.com

    Organic Valley Ameri-can Cheese Singles

    $6, organicvalley.coop

    Two American classics – juicy burgersand Thousand Island dressing – unite

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

    As a seasonedwriter and recipedeveloper, CE ’sResident Foodie Julie O’Harahas delved intoeverything fromrestaurant reviewsof tasty travel hotspots to offering

    up her insider tipsfor preparing adeliciously cleanturkey dinner.Her work hasalso graced thepages of Shape,National Geograph-ic Traveler, SELF andVegetarian Times .Plus, she blogsabout cooking!aminglingoftastes.com

    YOUR RESIDENTFOODIEJULIE O’HARA

    U l ti m a te

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    • 1½ tsp apple cider vinegar

    • 1 tsp raw honey

    • ½ tsp Sucanat

    • ½ tsp garlic powder

    • ¼ tsp Worcestershire sauce

    • ¼ tsp smoked paprika

    • ¼ tsp mustard powder

    INSTRUCTIONS:

    ONE: In a medium, heavy skillet on medium,heat olive oil. ( TIP: A cast iron skillet works wellfor this use; avoid using nonstick if possible.)Add onion and stir to coat. Season with 1 /8 tspsalt and ¼ tsp pepper and cook, stirring occa-sionally, until very tender and lightly browned,about 20 minutes. Reduce heat if onion starts tobrown too quickly or sticks to the pan. Transferto a bowl and set aside.

    TWO: Heat an outdoor grill to medium-highand lightly brush grate with cooking oil. Ina large bowl, combine turkey, remaining¼ tsp salt, remaining ½ tsp pepper, chile

    powder and garlic-herb seasoning. Form into4 ½-inch-thick patties; indent each patty incenter with your fingers. Grill, flipping pattieshalfway through, until no longer pink in centerand internal temperature reaches 165°F onan instant-read thermometer, about 10 to12 minutes. Just before patties are done, top

    Thousand IslandBurgers WITH CARAMELIZEDONIONS & PROVOLONE CHEESEYOU SAVE: 476 CALORIES, 42 g TOTAL FAT,8 g SUGARS, 808 mg SODIUM

    SERVES 4. HANDS ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.

    INGREDIENTS:

    • 1 tbsp olive oil

    • ½ large red onion, sliced

    • ¼ tsp plus 1/8 tsp sea salt, divided

    • ¾ tsp fresh ground black pepper, divided

    • High-heat cooking oil (such as grape seedor safflower), as needed

    • 1 lb extra-lean ground turkey breast

    • ½ tsp mild chile powder (such asancho chile powder)

    • ½ tsp unsalted garlic and herb seasoning

    • 4 ¾-oz slices reduced-sodiumProvolone cheese

    • 1 cup loosely packed baby spinach leaves

    • 4 whole-wheat hamburger buns

    THOUSAND ISLAND DRESSING• ¼ cup plain yogurt

    • 3 tbsp finely diced low-sodiumkosher dill pickles

    • 1 tbsp unsalted tomato paste

    • 1 tbsp minced white onion

    • 1½ tsp olive oil mayonnaise

    F O O D S T Y L I N G B Y M A R I A N N E W R E N

    , P R O P S T Y L I N G B Y G A L L I M A U F R Y

    each patty with 1 cheese slice and allow to justmelt. (NOTE: Burgers can also be preparedin the oven under the broiler on a greased,foil-lined baking sheet. Broil on high for about10 minutes, flipping halfway, until cookedthrough. Remove from oven, top with cheeseslices and let rest for 3 to 5 minutes.)

    THREE: Meanwhile, prepare Thousand Islanddressing: In a medium bowl, combine all

    dressing ingredients and stir until Sucanat hasdissolved, about 1 minute. Divide spinach,caramelized onions, patties and dressingamong buns.

    Nutrients *: THEN AND NOW

    NOW THENNutritionalFacts

    Compared with a traditional burgerwith Thousand Island dressing**:

    *Serving size is 1 burger

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

    Calories 940 464

    Total Fat (g) 57 15Sat. Fat (g) 20 6

    Carbs (g) 47 42

    Fiber (g) 3 7

    Sugars (g) 12 4

    Protein (g) 55 43

    Sodium (mg) 1,361 553

    Cholesterol (mg) 186 81

    T h e E a s y

    I s s u e

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    eat smart // complements

    38 Clean Eating JULY/AUGUST 2014

    StrawberriesFUNCTION: Stroke risk management

    HOW THEY WORK:Perhaps the only thing sweeterthan a peak-of-summer strawberry is the news that thered fruit’s high levels of vitamin C can help reduce yourrisk of stroke – specifically, blood vessel ruptures insidethe brain – as French researchers announced at the 2014meeting of the American Academy of Neurology. Theirfindings weren’t just limited to strawberries, though– the study also found that other forms of vitamin C,such as citrus fruits, peppers and broccoli, can also helpward off your stroke risk.

    TRY THEM:Straight off the organic vine! Try CE’s MegaBerry Antioxidant Spinach Salad or Strawberry CoconutCrisp from cleaneatingmag.com .

    Seaweed FUNCTIONS: Anti-inflammatory, weight management,cancer risk reduction and healthy thyroid function

    HOW IT WORKS: Long gone are the days when seaweed

    was a just a beach-time bother. Today, studies show that thefiber in the edible algae can help curb obesity while its iodinecan help maintain a healthy thyroid, spurring the sales ofeverything from seaweed chips and powders to dried seaweedsalads and kelp “sea seasonings.” Meanwhile, a 2013 Universityof Florida study indicated that sea let tuce may be able to fendoff prostate cancer and inflammatory diseases thanks to itsantioxidant-rich compounds.

    TRY IT: Further studies

    are needed on seaweeddosages for reducing cancerrisk, but adding a servingor two of seaweed to yourdaily diet can help increasefiber, minerals and vitaminswithout adding excessamounts of iodine.

    Summer’s BountySeasonal Benefits for Your Body

    3j DRcRY EfƔ

    1

    2

    Saltwater FUNCTIONS: Skin health,energy and digestive health

    HOW IT WORKS: With oceansmaking up 71% of the earth’s surface,they must be doing some good, right?In more ways than one: Researchshows that swimming in saltwatercan soothe skin rashes, thanks to aprotective barrier it creates. In onestudy from the Journal of InvestigativeDermatology , researchers found thatbathing in Dead Sea salt with5% magnesium chloride can increaseskin hydration while decreasinginflammation. Other studies have

    shown that Epsom salts – madewith magnesium and sulfate –may help reduce bloating andimprove digestion.

    TRY IT: If you can’t get to the seaside,look for bath salts containing Dead Seasalt or magnesium chloride. Or you cansoak in 2 to 3 cups of Epsom salts for10 to 12 minutes next time you want arelaxing bath.

    3

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    P H O T O K I E F E R P I X / S H U T T E R S T O C K

    . C O M

    , S E A W E E D I C O N O K S A N C I A / S H U T T E R S T O C K

    . C O M

    , S T R A W B E R R Y I C O N D E N I S B A R B U

    L A T / S H U T T E R S T O C K

    . C O M

    , F I S H I C O N A N T H O N Y C Z / S H U T T E R S T O C K

    . C O M

    , S U N I C O N A N D R O M I N A / S H U T T E R S T O C K

    . C O M

    Sunshine FUNCTION: Mental healthHOW IT WORKS: One more reason to get your daily dose of vitamin D:It may boost your brainpower, slow the rate of multiple sclerosis (MS) andreduce harmful neurologic activity. An international team of researchersled by Alberto Ascherio, MD, from the Harvard School of Public Health,wrote in the March 2014 edition of JAMA Neurologythat people withMS symptoms and low vitamin D levels of less than 50 nanomoles perliter are more likely to develop brain lesions and deteriorate faster than

    people with higher vitamin D levels. People with Parkinson’s disease andhigh vitamin D levels are also sharper and happier than those with lowlevels, according to a December 2013 report published in the Journal ofParkinson’s Disease.

    Sand FUNCTIONS: Exfoliation and fitnessHOW IT WORKS: You already know that the exfoliating particles in sand can help scrub away dirtand dead skin cells – just witness the array of products containing the stuff on beauty-store shelves.Researchers from the University of Porto in Portugal and GeoBioTec University of Aveiro have evenproven that biogenic carbonate sand can make us look more youthful and renewed. And recently,a December 2013 study in The Journal of Strength and Conditioning Research revealed that runningon sand can help make you faster and more fit.

    TRY IT:Next time you’re at the beach, do six sprints of 20 meters each and gently exfoliate your skinwith sand from the ocean floor the next time you go for a dip.

    HOW THEY WORK: Theskinny on fatty fish? They mayhelp protect your brain cells,

    reveal researchers in a January2014 Neurology study. Thestudy found that the omega-3fatty acids found in fish oils areassociated with higher brainvolumes, indicating that thenutrient may help slow downthe loss of brain cells.

    TRY THEM:Spend the summereating oily fish such as sardines,herring, tuna and salmon, at least

    twice a week. And skip the deep-fried stuff sold at seaside stands.If you’re supplementing, studyresearchers recommend taking twofish oil capsules per day that containbetween 500 to 1,000 milligrams ofboth eicosapentaenoic acid (EPA)and docosahexaenoic acid (DHA).

    TRY IT: Taking in 10 to 15 minutes of sunshine three times per week is enoughto produce what your body needs for vitamin D, says the National Institutes ofHealth. If you’re using supplements, take at least 400 international units (IU)daily, the amount used to help prevent MS and also the baseline amount tohelp thwart other diseases such as osteoporosis.

    4

    7

    5 6 BlackraspberriesFUNCTION: Cancer riskreduction

    HOW THEY WORK:Blackraspberry may pale next tovanilla when it comes to NorthAmericans’ favorite flavorsof ice cream (vanilla still topschocolate and butter pecan,

    according to the InternationalIce Cream Association), butit’s the berry and not the beanthat may slow the rate ofcancer. In a 2009 study, OhioState University researchersfound that the combinationof vitamins, minerals, phenolsand phytosterols in freeze-dried black raspberriesaltered cancer-related genes inanimal studies and helped torestore normal activity in the

    animals' genes.

    TRY THEM: While furtherhuman studies are needed, tryfreeze-dried black raspberriesin their natural form or incapsules or powders, whichconcentrate the anticancer mixof preventative agents by about10 times, reported the study’sscientists.

    Fish oils FUNCTION: Brain Power

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    Ditch the mile-long grocery list – th decadent dinners only require 5 ingre plus a few kitchen staples, for your e

    and quickest meal