1 2 E AT I N G C L E A N

contents

Acknowledgments

Foreword

How to Detox Your Diet and Your Life

Even Good Girls Can Get Deathly Ill

Amie’s Clean Eating Manifesto

Why Detox?

The 21-Day Elimination Diet

8 Steps to Clean Out and Stock Up

Reintroduction—Bring the Good Foods Back

Traveling, Eating Out, and Entertaining

Detox Your Personal Care Products

Detox Your Home and Office

How to Prep it, Cook It and Make It Taste (Really) Good

Delicious, Delectable Detox Recipes

Good Morning: Breakfast and Brunch

Small Bites

Appetizers and Soups

Timeless Salads

The Main Dish

More Than Just a Side

Refreshing and Restoring Sippers

Dip It, Spread It, Dress It

Sweets and Treats

Appendices

Two-Week Detox Meal Plan

Anti-Inflammatory Pantry List

Integrative Medical Testing

Amie-Approved Products

Index

4 5

Before we dive into the nitty gritty of detox, let me share with you a general overview of what I believe about food, diet, and eating for your best health. This will give you a quick introduction to where I’m coming from, as it forms the basis for all my recom-mendations in this book. 1. There is no one ideal diet.I believe you can benefit from a cleaner, greener diet. But that doesn’t mean you need to eat exactly what I eat. While there are some precepts for clean, toxin-free eating, which I will explain in the follow-ing chapters, there are many ways to eat healthy.

I’m not into labels. This isn’t about being a veg-an, vegetarian, or flexitarian. If you want to come up with a name for what this is, knock yourself out, but the most important thing is to eat foods that make your body feel good.

2. If a food makes you feel lousy, it’s not for you.I don’t care what’s trending or hot or highly recom-mended by the buzziest superstar or bestselling au-thor. You are the expert on what you can eat. Your friend, trainer, or mom may swear up and down that unpasteurized dairy is the golden key to health or that millet is king, but if it makes you feel ill, pass it up.

Same goes for animal protein: some people swear you shouldn’t eat it, but there’s no need to feel guilty if you feel your best after eating a grass-fed burger. The right foods for you should make you feel satis-fied and energized, not sick and sleepy. There is no preordained, across-the-board “right,” just what’s right for you.

3. Detox is not the same thing as a juice cleanse. Not even close.This is a common mistake. Take spinach, a power-house green and juicing favorite. It’s also one the most contaminated vegetables when it comes to pes-ticides. It’s on the Environmental Working Group’s (EWG’s) “Dirty Dozen” list for that reason. Check out page 000 for the EWG’s “Dirty Dozen” list.

Apples are another example of a healthy food of-ten used in juice cleanses that can be full of toxins. (Conventional apples rank number-one on EWG’s Dirty Dozen list.) Putting them in a blender togeth-er with other fruits and veggies and drinking the re-sulting mixture through a straw doesn’t make them healthier. You’ll just be delivering the toxins to your body in super easy-to-digest form.

The best way to detox, in my book, is to go organ-ic and remove toxic exposures making you sick, fat, and chronically ill. (More on that on page 000).

4. Detox is a way of life.You can’t detox over a single weekend; there is no shortcut. If you care about your health, detox needs to be an ongoing process that becomes a way of life. Instead of approaching it in fits and bursts, it’s better to develop a deep understanding of the harmful en-vironment we live in, and then bring that awareness to everyday life, gradually eliminating toxins from the body.

Every. Single. Day.

5. There’s more to healthcare than Western medicine.Western medicine (also known as conventional or allopathic medicine) has its place, no question. It saves lives every day. But where it excels in emergen-cies, it falls short on day-to-day lifestyle guidance.

Why? Your physician does not go home with you. (If he does, can I have his number, please?) No one knows what you experience but you. Most doctors are highly skilled in one area, but don’t have the time or expertise to know what lifestyle changes you need.

I highly recommend you do your homework on different kinds of integrative and functional medi-cine doctors. Check out my website, TheHealthyAp-ple.com, for more information on integrative and functional medicine. These are MDs who treat the body as a whole, looking not just at the physical self, but the mental and emotional self, too. I didn’t stop searching until I found an integrative medical team that could help me get my life back, and they did. So even if you are struggling, don’t give up! There are options beyond Western medicine.

One more crucial thing to keep in mind: you’re the expert on your body. Explore what methods and practices make you feel best, and share these notes with your doctor at each visit. You might just pass along something useful to someone else, and it will go a long way in enabling your doctor to combine his wisdom with yours. You and your doctor are a team. It’s time to start playing your part.

6. Feed your body, not just your belly.Hunger and appetite together drive you to do one very important thing: eat. When you feel that pang of hunger, you know what you need to do. But eating is about more than just quieting your appetite. You do not subsist on calories alone; you need a spec-trum of nutrients and vitamins to feed your body on a cellular level.

Foods have so much more to them than calories, and yet many people think caloric intake is the bot-tom line. Au contraire, my friend! The number of calories a food has is merely information, and as with any other kind of information, less isn’t necessarily better, just as more isn’t necessarily bad.

A 100-calorie snack pack is in no way equal to 100 calories of an avocado. Counting calories is the last thing you should worry about when you’re trying to eat clean. A handful of nuts may be calorically dense, but there’s a lot of goodness packed in there you can’t get somewhere else.

PREP IT, COOK IT + MAKE IT TASTE

(REALLY) GOOD

how to

7 6

9

MINI BAKED FALAFEL with cannelini bean za’atar sauce

If you have ever taken a trip to New York City, you know full well that falafel is where it’s at. Every other street corner smells like chickpeas! The only problem with traditional falafel is that it’s fried. That’s a lot of pro-inflammatory grease I don’t need. To make my own, healthier version, I bake the chickpea mixture and stuff the falafel with other yummy ingredients like mushrooms, nuts, and seeds. These mini falafels can be

served on their own or wrapped in my Savory Chickpea Flour Crepes or Swiss chard leaves.

1⁄2 cup ground flaxseeds

1⁄3 cup sesame seeds

2 cups baby bella mushrooms, finely chopped

1 small sweet white onion, finely diced

3 tablespoons extra-virgin olive oil, divided

1 garlic clove, minced

1⁄4 teaspoon sea salt

1⁄4 teaspoon freshly ground black pepper

1 large carrot, peeled and cut into 1-inch pieces

1 cup raw Brazil nuts

1 cup raw cashews

3⁄4 cups shelled raw pumpkin seeds

2 tablespoons finely chopped fresh flat-leaf parsley

2 teaspoons freshly squeezed lemon juice

3⁄4 teaspoon ground cumin

6-8 Swiss chard leaves, tough stalks removed, for serving

1 cup chopped fresh spinach, for serving

1 cup arugula, for serving

1 recipe Perfect Pico de Gallo (see next page)

1⁄3 cup finely chopped fresh cilantro, for serving

1 recipe Cannellini Bean Za’atar Sauce (see next page)

Preheat the oven to 250°F.

In a medium bowl, combine the flaxseeds and sesame seeds.

In a large bowl, combine the mushrooms, onion, 2 tablespoons of the olive oil, the garlic, sea salt, and pepper. Mix well.

Place the carrot, Brazil nuts, cashews, and pump-kin seeds in a food processor and process until crumbly. Transfer to the bowl with the mushroom mixture. Add the parsley, lemon juice, and cumin and mix well.

Shape the mixture into 1½-inch balls. Roll the balls into the flax and sesame mixture until completely coated. Place on a baking sheet and bake for about 30 minutes, until crisp on the outside, but moist on the inside.

Place about 6 falafel balls on each Swiss chard leaf and divide the spinach and arugula among them. Add a spoonful of Perfect Pico de Gallo and a sprinkle of cilantro to each, and then drizzle with Cannellini Bean Za’atar Sauce. Fold up and serve.

SERVES 6 TO 8

8

10 7

SWEET PEA CROSTINI with creamy cashew cheese

There have been so many poor substitutes for real cheese (I’m talking about you, Velveeta) that most people are a little skeptical about a dairy-free cheese made from cashews. But believe me, it’s yummy! You’re going to love it and feel good about putting something nourishing in your body. Here, I pair it with a lemony pea

spread, which provides a nice tangy contrast to the richness of the cheese. Both also work well on their own—the pea spread served with gluten-free whole grain bread or my Grain-Free Crackers (pages 000 to 000), and

the Creamy Cashew Cheese (page 000) topped with sliced fruit or roasted bell peppers. If you’re using frozen peas, remove from freezer, measure, and place in a strainer. Run cold water over

the peas for 1 to 2 minutes or until thawed. Drain well.

11⁄2 cups peas (fresh or frozen and thawed)

3 tablespoons finely chopped fresh mint

1 tablespoon freshly squeezed lemon juice

1 tablespoon extra-virgin olive oil

Pinch freshly grated lemon zest, plus more for garnish (optional)

Sea salt and freshly ground black pepper, to taste

Large dollop Creamy Cashew Cheese

Gluten-free whole grain bread, toasted or Grain-Free Crackers

Place the peas in a food processor with the mint, lemon juice, and olive oil. Process until smooth. Season with the lemon zest, if desired, sea salt, and pepper; pulse to combine.

Spread Creamy Cashew Cheese on top of toast or crackers. Top with the pea spread and serve immediately. Garnish with lemon zest, if desired.

SERVES 4

11

HAPPY SWISS CHARD WRAPPED VEGGIE BURGERS

Sweet potatoes and carrots form the base for these burgers—both good sources of the antioxidant beta-carotene. Many veggie burgers require time in the food processor during preparation.

Not this one, which saves you some dishwashing time.

1 cup millet

2 cups peeled and cut into 1⁄2-inch cubes sweet potatoes

2 cups low-sodium vegetable broth

1 cup cooked chickpeas

1 cup peeled and grated carrots

51⁄2 tablespoons ground flaxseeds

31⁄2 teaspoons finely chopped fresh basil

1⁄2 cup raw, shelled pumpkin seeds

11⁄2 teaspoons sea salt

1⁄2 teaspoon freshly ground black pepper

1⁄2 teaspoon chili powder

1⁄2 teaspoon finely chopped fresh thyme

4 tablespoons coconut oil, plus more for coating grill (if using)

8 Swiss chard leaves, stems trimmed for serving

Large drizzle Cumin Cashew Cream Sauce, for serving

8 fresh basil leaves, for serving

2 large heirloom tomatoes, thinly sliced, for serving

In a medium pot, combine the millet, sweet potatoes, and vegetable broth. Cover and bring to a boil, and then reduce the heat to a simmer and cook until the millet is tender, but not overcooked, 18 to 20 min-utes. Set aside to cool.

In a large bowl, combine the cooled millet with the chickpeas, carrots, flaxseeds, basil, pumpkin seeds, sea salt, pepper, chili powder, and thyme. Using a masher or the back of a fork, mash the sweet potatoes and chickpeas, leaving some chunky pieces. Using your hands, form 8 burgers.

Preheat the oven to 400°F or prepare outdoor grill to medium heat.

In a large ovenproof skillet, heat the coconut oil over medium heat. Place four burgers in the pan and cook until golden brown, about 3 minutes on each side. Remove from the heat and transfer the skillet to the oven (if you don’t have an ovenproof skillet, transfer the burgers to a baking sheet). Bake for 10 minutes. If using a grill, coat the grill racks with coconut oil and cook 3 to 4 minutes on each side, or until golden brown.

Allow the burgers to sit 2 to 3 minutes, and then wrap each one in a Swiss chard leaf, and top with a spoonful of Cumin Cashew Cream Sauce, a basil leaf, and a slice of tomato. Serve immediately.

SERVES 8

12 13

EASY RAW CHOCOLATE COCONUT BANANA TART

with amie’s grain-free pie crust

Chocolate, coconut, and bananas like you’ve never seen them before. This is my favorite summer dessert that I serve to my family at the shore!

AMIE’S GRAIN-FREE PIE CRUST

21⁄2 cups raw almonds

1 cup pitted Medjool dates

1 tablespoon water

1 teaspoon pure vanilla extract

Pinch sea salt

CHOCOLATE BANANA TART

5 medium ripe bananas, peeled and cut into 1⁄2-inch pieces

1 cup well shaken full-fat culinary coconut milk

4 tablespoons unsweetened cocoa powder

11⁄2 teaspoons pure vanilla extract

1 teaspoon raw honey

1 recipe Amie’s Grain-Free Pie Crust (see below)

4 tablespoons raw slivered almonds

2 tablespoons raw cacao nibs

to make the pie crust: Place the almonds in a food processor and process until coarsely chopped. With the machine still running, add the dates, water, vanilla, and sea salt until it forms a sticky dough. Stop the machine and scrape down the sides as needed to help the almond mixture process easily to form a dough consistency.

Firmly press the crust mixture into a parchment paper lined 8 x 8-inch baking or tart pan to form a thick crust on the bottom and up the four sides of the pan.

to make the tart: Combine the bananas, coconut milk, cocoa powder, vanilla, and honey in a blender; puree until smooth. Pour the mixture over the pie crust. Sprinkle with the slivered almonds and cacao nibs. Cover with wax or parchment paper and freeze for at least 8 hours or overnight.

Thaw the tart on the counter for until it’s soft enough to cut into 9 squares, at least 45 minutes. Store leftover squares in a sealed container in the freezer for up to 4 days.

MAKES 9 SQUARES

14 15

Amie Valpone, creator of the popular blog The Healthy Apple, healed herself through clean eating and detoxing after a decade of suffering from a range of aliments. In Eating Clean, she provides guidance on how to fight inflammation and reset your body, including a 21-Day Elimination Diet, instructions for for reintroduction, a 2-week meal plan, and an extensive pantry list. Eating Clean contains over 200 recipes that are veg-etarian and free of gluten, dairy, soy, corn, eggs, and refined sugar to keep tummies healthy and give readers the support they need on their path towards wellness.

publicity & marketing National media from New York

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publicity contactRebecca Lissrebecca.liss@hmhco.com (212) 598-5729

isbn: 9780544546462

Trade Paperback, 8” x 9”

328 pages

$25.00

Publication Date: March 8, 2016

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amie valpone, hhc, aadp, founderof TheHealthyApple.com, healed herself from a decade of chronic illness. Amie cooks for a variety of clients including celebrities, using organic, anti-inflammatory foods to create recipes and meal plans.

the essential guide to FIGHT INFLAMMATION, HEAL YOUR GUT,

AND RESET YOUR BODY WITH DETOX AND CLEAN EATING

HOW TOXIC ARE YOU?

Ì Do you experience brain fog?

Ì Do you have frequent headaches?

Ì Are you irritable?

Ì Do you need coffee to wake up in the morning?

Ì Do you need wine or other alcohol to wind down at night?

Ì Is your skin dull or lackluster?

Ì Do you suffer from eczema, psoriasis or acne?

Ì Do you have insomnia?

Ì Are you often bloated or puffy?

Ì Do you have congestion, allergies, or sinus issues?

Ì Are you frequently fatigued?

Ì Do you have an autoimmune disease?

Ì Do struggle with constipation, gas, or diarrhea?

Ì Do you have acid reflux?

Ì Do you have difficulty losing or gaining weight?

Ì Do you have joint pain?