=z AMILY MEALS IN 15 MINU 5 F TE gain x Wil IN RWEsOME Clean Eatin (mproving your life one meal at a time. aren 2003 EVERYONE LOVES ; MONEY-SAVING mm WEEKNIGHT MEALS 6 FRESH RECIPES FAMILY WILL ENJOY! GO BEYOND BREAD CRUMBS ps2 SLIM DOWN & RECHARGE JUICES, SMOOTHIES AND NO-COOK MEALS cleaneating.com 34 570008798 IlAll the essentials. All-in-one. ry PROTEIN } GREENS | &ee Made exclusively from plant-based whole food ingredients, just one serving of Vega One provides all the complete foundational nutrition your body needs to build your day on, Great tasting with absolutely no preservatives, added sugar, or artificial flavors or colors, Vega One is also dairy, soy and gluten free. Now available in French Vanilla you need, nothing you don't. WAETeze| mnywegacom oneEO erred ppc eet Bao Coo MEAL a eerentanen ns osetia ae ter eye ey re 79 VIN Suet aN) aa oer any oy FASTFOOD satisfying family-style meals that can be made in just 15 minutes. rel ce CeCe eats ey Seer eh i tne csstsie sci acctt footie teere ee remettasy Deseo) FU ae etc aa See eae meee es ee rraw foods. by AniPhyoand Elizabeth Brown PASTA PERFECTION Swap your favorite noodle dish for one of these tantalizing yet surprisingly Brahe eon eto GROCERY BAG cet your family’s dinner on eos eure cain PONG Omi ata a) ered eg eases rey adc) asd hea rece Seon aneitcy Cereus ead er en36 smo Supereasy shellfish Chocolate ire eco 5 | CHEZ CHEF quality ingredients paired with time-tested techniques serves the foundation — QQ) ull for the artisanal-cured ‘meat company, Seed to Sausage. Find out how owner Michael McKenzie turned his hobby into a thriving business, along with tips for buying your own locally crafted meats. Brighten up your kitchen with ‘these handy measuring cups. 5 BITS 'N’ BITES Food, health and nutrition ews you can use. GLOBAL GOURMET Dig into the history of albéndigas, then try your hand at preparing a pot of this hearty Mexican ‘meatball soup. CLASSICS, ONLY CLEANER ‘Chicken Parmesan receives a makeover, with no deep frying required. COMPLEMENTS Supplement your diet with these healthy ‘essentials and stay in tip-top shape no matter where your COOKING WITH travels take you. David Rocco, host of David Rocco's Dolce Vita, dispels the myths around Italian cuisine and shares his pantry staples for speedy meals, along with his tips for breathing new life into your leftovers ASK THE DOCTOR our resident health expert Jonny Bowden weighs in on the latest weight-loss craze, raspberry ketones, and addresses the recent concerns surrounding arsenic levels in food. ) (GEAR & GADGETS Freshen up your kitchen just in time for spring with the latest tools and kitchenware, 96 TRY THIS... WITH THAT Mix and match the recipes in this issue to create endless mealtime options. HAPPY ENDING Gooey caramel and rich dark chocolate make the perfect pairing for subtly sweet fruit, 36 | KITCHEN CONFIDENTIAL Learn the basics for selecting, shucking and baking oysters, along with a classic recipe for this indulgent shellfish, KICK IT UP A NOTCH Discover the health 44, KITCHEN TOOLS Discover benefits of an old-world how selecting the right mea- seasoning that should suring utensils will make all bea staple on your spice rack and in your cooking. the difference in your recipes with CE’s top picks.PLAIN MUSE. EXTRAORDINARY MEALS. Visit the FAGE Total Plain Kitchen, where master chef Bobby Flay serves plain extraordinary inspiration. Find this recipe and more at fag m/plainkitchen ordinary’‘eonentngcomianeode Visit us online! What is ? he soul of clean eating is consuming food ints ‘most natural state, ofa lose to Ie as possible Itisnotadietit’salfestyle approach to food and ts preparation, leading to an Improved fe Eatfiveto sixtimesa day three mealsand ‘hwo te three smal snacks. Include lean protein plenty of rsh frult and vegetables, This keeps your body energized and buming calotieseficintyaldaylong your budget limits you, makemeat, eggs, dairy and the Dirty Dozen ( ) your organic priorities. Drink at least twoliters of water a day preferably rom a reusable canteen, not plastic we're fiends the environment here! Limi youralcohol intake to one las of antioxidant Fich red wine a day Get label savvy. lean Ingredient sts. Any product with atong Ingredient sts human-made and not considered dean ° Such as white flour, sugar, bread and pasta, Enjoy complex carbs such as whole grains instead, ow thy enemies Steer clear of anything high in saturated and trans fats, anything fied ot anything high in sugar Consume healthy fats (essential fatty ais, OF EFAs) very doy. Learn about portion sizes and worktoward tating within them, Reduce your earbon footprint. Eat produce hats seasonal and local. isles taxing on yourwalet and our environment ° ‘Consume humanely raised and local meats. Slow down and savor. Neverrush through a meal, Food tastes best when savored, Enjoy everybite Take ieto go. Packs cooler for workor futings so you always have clean eats onthe go Make ta fomily affair. Food isa social ‘glue that shouldbe shared with loved ‘ones. Improve the quality ofyour family’s life long with your wa,Clean Eating 10988202. pron citer Ali Ramega (OUP CREATIVE ADVOR Gime Edwards Editorial ISEARCH CHF Annatee Borchert Recipe Creators ‘arjons Michael etoni ater A 9 ‘wdc, Amy Symington sia seh art ARTEURECTOR Kein Shaw HOTOEDITOR Jeff Malloy Contributing Editors Lil Sivrmon ugh Joanne ested Ce ors, En Wacdol Dane Norge, ule, Photographers Deveson Ahly Capp eter Chou. yan See oan aks May sje Laue Mh Food stylists Daven hve seus Prop Stylists herine Doherty Madelineloha Production smoDUcTION coORDINATOR Sarah Leste Online ioral MEEIAcooaamarOR Kyarmes Rowley WEB DEVELOPMENT Edemhy websytems in Submissions ‘ana opyrocyainent mentee Sep ta ate i, MP 082021 crt Resor, co Taea Rena Kennedy Advertising Sales ston accounT sxDCUTIVE Tony Pata Dudy Romeo aT LEAVE Amends Senza 4a2m..69 sonst ‘heriselomon 779-475 eesemencselomonspaeses com Sion ssoarrazs afeolegma com Advertising request: cremaladertangenubscon aig reserves teh Marketing ‘atone ‘arlyazaum Subscriptions Bit dnngconcog ts bby Abramson Present sarsonabertach nt Distribution ung SN 9 tied ee PLEASE NOTE: ton sd tc psn bowtngiving atone innocence Ehartargasunsturtayerenitinguyastatecarawat eons heatsescagetantenmnateritoesra siteclean eating // editor's letter Biotin, polyphenols, ap tnolenic acid and thiamin, They sound seentifc and important, but what do they really mean? "Wel when as the las time You stopped and really thought aboot the many food choices you make thoughout the day? You chose an apple anda hal of almonds asa snack overa candy bat because is god for yous ight? And what about thar roasted salmon and eet salad? Because theyre healthy choices f course Boris ic enough ro simpy Know that somethings “good? for you? shat all i ‘What if said beets ae bursting with folate and betalains, and salmon sul of siconapentaenoic aid (EPA) doconahexae noic acid (DHA) and vitamin D? Would that be enough to get you nosing on the scff regularly? Tor some is But noe for you, Clean Eating rade. Because you're insatiably hungry for much more than just dbticios,healhy cecpes. You want infor mation, and lt of. You want up-o-the- {ay they can do for your Inich you need each day to reap the resus, sme” is Clean Eating ath and how Make Clean Eating Even Setter! TAKE OUR SURVEY AND WIN! fe one meal ata tagline, and not 8 ceantatng scn:00 Improving Your Life,” (25: Gut Yow? pre We're looking, to improve too! Tellus what you Mee ee only are we doing that bur we're also telling you exactly how with our “Improve Your Life” bonus boxes peppered throughout the magazine, Look for these, as well as ad ditional info bites at the end of our recipes, to learn exactly how a recipe is improving your health —and life. For instance, isn’t it refreshing to know that just one serving of ‘ur Pappardelle with Spiced Meat Sauce ip. 70) packs in 40% of your daily need for zinc, which protects memory as you age and supports healthy eyesight? Be i cardiovascular health, anti-nflammatory benefits, reducing cancer risk, boosting im :muniry, moscle support, cognitive function ‘or stconger, more beautiful skin, air and nails, our recipes pack all the nutrients you need to glow with health from the inside ‘out. Thank you for setting the bar high and seeking outa magazine that is dedicated to clevating the quality of your life (and teach: ing youa thing or two about nutrition while were ati! And speaking of improvements, the Clean Eating staff is looking to up the ante and make a few changes to your favorite magazine. Help us refine the ‘magazine you love so much by logging on 1 cleaneating,com/survey and have your say. Asa thank you, we've got kitchen ap- pliances, tools, gadgets (and CE cookbook collections and free subscriptions!) to give 10 45 lucky survey respondents, Welook forward to your feedback! Email meat arewegasdleaneatingmag.com ortweet me ealiciarewega. a We ‘Alia Renee Feitorincet| : i : : :ay ~e, products are sweet. Knowing where we come from makes us sweeter When you sweeten with Florida Crystals: gou know it’s something good. We grow. We harvest. We conserve. We sustain, You enjoy. Leam about our sustainability and conservation efforts that star at our farm and continue in your ktchen We're more than Sweet, and together, we do good. Earth fiend, Uniquely Delicious floridacrystals.comclean eating // advisory board Meet Our Experts Q: I'd love to start growing a kitchen herb garden. | Nutrition Dietsetiesand Tosca | in food and cooking What types of cooking herbs are best to start eos Bee CeaniCocks, | (orilve tog.aralog, je book(Robert Kennedy | Ingoastescom out with, and are there any that can be grown | Jonny bowden | ei eto, sar-round? pier whichwasnominsted | joanne lusted year-round: . Jonny Boren is forthe Gour j a Jessica Lee,cowumsus on | aboardhcertied ee Joanne Lust ructtospecnna, | Wetdcenkbot | Clr torngt Te hal the best nck with rosemary, thyme, sageand | Motatoralspeater | cmt clean | ete chelonas flar-leaf parsley. Those types of herbs can be grown. recopniaedexpertin noes O99 | nary instructor and the most (such as the ones mentioned above} because. {oss,nutrition and advocate of healthy they're more expensive to buy at che grocery store. In my saaace Culing Sac emetan 7 1 freenorree” | SUBGE _| Stents cxperene bun enperamentlsndrends atest | ga, | oy uceman | Samet Iie bugs when grown msdeysolwoudlvggrtsty. | ctecaipace” | Gsiverman | ess . to grow, herbs require sunlight (but | @centyadding The | siverman Hough ally syndicated Steven ly di light) and Great Cholesterol Myth | is@ cookbook author, | and Chris, as well as not necessarily direst sanligh®) and | airwinds Press, food and wine writer, | publicationsincuding sich ol bas, ey ean easly | Carica | eter tenerens | Sumter «kitchen windowsil (ideally by a | Reebesoncanh Far | Whose works mmadunne south-facing window). Water your | WindsPess2012) | sPpewadinclee | ren Diane Morgan — herbs once a day as the soil base sohisbookroster Genangupeine | OS RECIPE DEVELOPER should he kept damp, but be Cookingandether | Aftercompleting i coma seful lta veraeer, tiffani bachus | froyaes shes | hereanary waning and erin fegulorpresenterat | 3t Dubrulle French macdonald ‘cooking schools in Culinary School in andwellnessexpert | the todPereceParings | Wen tained as pro andcoach,certied | cookbook seresand | fssonal food stylist pesonaltaner, | theemauthoref The | 2¢TheColinary Certined roupfiness | CleanPotes cookbook | stu of Ameria insuctorand GarningPreac zara, | Asbothafood syst coownerofthe | Houghisamemberot | andrecpedeveoper, fockGiinutrtion | theSmenesn pro: | Wanbas worked 3 andtwsiningprogiam. | fessonalteodsocety | wthvatouschents, FinMacdonaRO.is | andthetntemational | eéuding Kak, : anutiton fnessand | Assocation ofcur | Walmart Ooger, i wellnesseapertond. | aryprotesdonais, | OeonEaingondthe Coachandeo-onner avclean Der series of Rockit julie othara | of cookbooks i tosea reno | te cria.ceanccr | SORE avpegell Jing's Resident Foodie, | Diane Morgan is a Presdentotfobert | isareipe developer | anawarc-winong Xennedy Publishing, | andtteelncefood | cookbookautbor Tescafenotea fandtovelwiter, | food wie, culinary mmotwatinal speaker, | Herwomhasbeen | hetuctorand presenterandauthor | feturedin hope, Veg. | restaurant consultant fseverslbocks, | etoran ines SELFand | Shelsthe author induding nsthe | NoontGeographec | of 7cookbooks, fucsobert Kennedy | Traveler amengother | including herlaest fublshing 207) he | pubieatore Read | ROOTS teeonce bestselingéat-Cean | aboutheradventures | Books 2012, WO eres5 : z i é // clean eating HOUSTICCHEF|SANTA | Although he has Maya Visnyei saye her inspiration for the reeipes she Amy Symington, ‘former head Treearemany, | Resitred det pactground, Derek | the concept af ach “chef” tian Elizebeth Boehmis alsoa "For chetthatsshe | SNe, oehmisalso= toy for 'ner ‘ dons inner diy-— Gevegped mone MRRAMEPHCIE. —ghsnghoCook david rocco tmochingmat | ofherheaithy — therearedefinie | ed the batty of TtireeomeoN I ET | excnghatits pratt tetwcen eee em ve liecanen’ | duringhercolege | hitwopassions. | Gusarasterting ‘to coordinating Fears whe ae “With my photog- point, juxtaposed dinners ata not- studied nutrition raphy,1 try to with the dark for-profit organi- | 2ndcompeted as implement the background and zation in Toronto, *bodybuilder."As same philosophies the beauty of the For this issue, she 2 YoUngathlete, LAR actual food,” she dewloged the | Hearnedtofuel | plate presentation | 2eya'tpor Dioner antioxidant-rich eg tebyandis and menu building,” | Tonight in Just Dark Chocolate | have goodfuelon says Boehm, who | 15 a4inutes!' (p.48), ‘&MapleCaramel | handatall times,” photographed we used real clocks Pearerecipefor | shesays.Porthis | salumimaker | tocommuniate rappyending | issue,Brown | Michael MeKensie | tne idea of how jean tede, | ceatedfour | for"Chezchet™ | guicity the meals lectable dessert nutrient-packed, {p.80). "Michael ‘come together: wasinspiredtby | thirstquenching | enudeseuch pride | Visnyett photog hetloveoffruitas | smoothies and | and respect forhis | raphy hav also wellasherfovor | juicesfor"Re- | craftandthe | een featured in itetreatas aki: charge Yourself produetshemanip- | oxygen magazine ceramel-covered | withJuicesand | ulatea"he says. | and'The Globe ond applesroled Smoothies" =| ‘Mygoalwasto | Mail among other in peanuts ip. makethatehine” | publications. 1m 2001, Ani Phyo left her job in the corporate world for a more fulfilling career in health and wellness, a move that wes stirred by her desire to help make the world a better place and to inspire people to achieve their goals and improve thei lives, Creating the recipes for "Energizing No-Cook Meals!” (p.55) was a fun endeavor for Phyo, who implemented easy-to-find ingredients into each dish, "The only challenge isto show people how simple and quick no-cook recipes realy are,” she says, “Healthy food doesn't have to take @ lot of time to make. snscuco Geaneating V1clean eating letters We Hear You! «] made the Hash Brown, Sausage & Egg Muffins (‘Classics, Only Cleaner,” p. 38, November/December 2012) for my roommates this weekend and they were awesome! We are all college students and I love sharing your clean and healthy recipes with my friends.” @j a (CEs easy Whole- Wheat Dressing with Wild Rie. Eati free letters Emailusatletterse leaneatingmag. comorsend.usa letter via sna mall ta Clean Eating 400 Matheson sl. West, Mississauga, Oneal, LSA 3 Canada. Leters may be edited for space andlor ley an by submiting a letteryouare disclosing fll rights topublicaton. Order Detetery Cee is Healthy holiday dressing = Kethorine Andringa {made your Whole-Wheat Dressing with Wild Rice ("The Best Holiday Meal You'll Ever Make," p. 46, Novernber/December 2012) for Thanksgiving and it was awesome, It was so easy tO make and tasted to good, My family, who in the past hae lived on processed foods, butter and lots of salt, thought it was great. {will definitely make this again, Usa Komalowsk Mapervil Ik Lost weight on vacation! want to thank you for your two-week meal plans in the Octo- ber 2012 issue. just returned home from a five-week vaca- tion, which included a month-long cruise from San Francisco to sydney. At the last minute before leaving for my crip, tore ut the October 2012 meal plan and brought along the October 2011 meal plan I had saved, On board the ship, | planned all my ‘meals and snacks around your suggestions, only used the stairs and worked out every sea day. When Ireturned home, was pleased to find that not only had I maintained my weight, but {had even loet a pound! Ihave ane suggestion, and that would be to-add another two weeks to the two-week meal plan go that wwe can have a full month of clean-eating suggestions = Phylsownle Richmond VA Pe ea nL Stockpiling for Sandy Oh my! Whata magnificent Blueberry Crumble Mufin (Classics, Only Clean- erp. 34, August/September 2012) We were preparing for Hurricane Sandy herein Maine, sol made these ahead of ime forthe potential power outage. Along with ahhard-boiled egg and @ banana, Iknew I could stay on track with my Clean Eating plan. The rain and wind were horrendous, but lo and behold I awoke to power. [enjoyed a hot cup of coffee and breakfast while I prayed for my unfortu- nate neighbors down south. Thank you so much CE! Ursula LePage, Knox, ME D2 creantating sascn:es (ur National ales Director, Susan Lyman, ‘attended a cooking lars hosted by Bobby Flay and FAGE in New York City. "Bobby is ‘very approachableand down-to-earth, and the recipes we prepared with FAGE ‘yogurt were elegant, easy-to-prepare and delicious. Everyone enjoyed!” Let us libate! Tam truly grateful for yourmagazne and ll ofthe innovative, healthy recipes You Buys provide! However, wish there were ote win or ber pring to recompany your dake enjoy eating the tious gourmet eps tht the page of Clon Eating magazine with ganic eulfite fee wines or organic Tere understand thet ited lesbo intake tone of your main principles, bit itscems eontaditry tosh aleobel compeely when there are heathy -fimbey Mader Cnen O8 Qeorors nore hrs tor yur ted tratonaa parole deren ese (wercommend ning ontmpton tone Slesofredwineaday although ces feared e-approve neon bet ag, reuchiomivour demas — SC Footbal Fes pes Sener’ a wines fe Ings". 53, October 2010.i From the CE Facebook wall Asa busy working mom, Tdon't have a Jot of time to prepare meals and foften ‘make meals ahead of time and freeze them in batches for meals during the week, Iwould love if CE could include ‘an indication on each recipe to mote whether it would be freezer suitable, as, vwellas thawing/cooking instructions from frozen if possible. Sometimes haven't attempted a recipe because Vm unsure of whether [could freeze it, EDITORSNO Laws, tofndout which ecipesin each ise ae feezable, ipeindexatthebeckof ach sue, We also think youllenjoyour"Make-Ahead Meals YouCan Freeze!” feature inthe October 2072 sue |p. 40) hich includes selection offrezerriendly how toprepare each dish from ts rozen state! — i ae WRITE US TO WIN! Write in tous at Clean Eating and you could win one of five Suki skin ‘care 21-Day Dermal Detox Kits! Whether you want to tell us why you love eating clean or want to share astory about your favorite Clean Eating recipes, we ‘want to hear from you! Emailtolettersamcleancatingymag.com with the subjectline: “Suki Contes,"or mall yourletterto Clean ating 40 Matheson Blvd. West, ‘Misissaugo, Ontario, LSR M1 emis 0 Planning meals and J reading the latest ae CE mag, but there yee are too many great recipes to choose from, so everyone's invited for dinner this week! Jenner Murphy made the Chicken Pot Pie (Classics, only Cleaner,” .34) and the Beef Picadillo ‘Shepherd's Pie (‘Make- ‘Ahead Meals You Can Freeze!” p. 40) from the October 2022 issue this month, Yum! The clean takes on comfort food are perfect for making the transi- tion to a clean-eating lifestyle! Abby Youens Smith ute Imade the Hash Brown, ~ Sausage & Egg Mulfine (a (Glassics, Only Cleaner,’ p.38,November/December [i 2012) for my roommates this weekend and they were awesome! We are all col- lege students and tlove sharingyour clean and healthy recipes with my friends. I's possible to eat cheap and healthy with the help of your awesome magazine, Thanks! katherine Andringa Gate Penang Rouen fora chance Dene ant nz bar bin At Once Again, we love what we do, and we think you'llove this veggie burger recipe! To learn more about us, vist our site and check Us out on your favorite social media site, 293%Our third collection of good-for-you dishes is finally here! This Best of Clean Eating 3 is loaded with over 200 slimming and satisfying recipes you've come to love from Clean Eating magazine. CNN oC] meen DaCosta og PUM Cus ic Cerrar eT ded * Step-by-step OT Crees Puneet Sean meto preview The Best of fe Clean Eating 31 20 NEW RECIPES aoe City a Available at all better bookstores and online retailers, in print and for all major e-readers. Order today! 1-888-254-0767 BestofCleanEating.combits 'n' bites R Simply peel away the fibrous outer layer, then slice and toss them in soups and stir-frys for extra crunchy flavor. Ef sus deaneatng 1Dbits 'n' bites // smart-use guide KEEP IT FRESH:To prevent avocado slices from browning immediately, dial with ‘rosh lemon jc! BARRAMUNDI WITH SESAME AVOCADO SAUCE SERVES 2. Ina small bowl, combine half ripe avocado, pecled and pitte, clove garlic minced, 3 tbsp lowfat coconut milk and itp each ground ginger, chile powder and ‘sesamecil. With afork mash untl smooth Spread on 190 4-10 5-02 boneless skinless barramundi filletsand sprinkle with tp sesame seeds, cividing evenly. Bake at 375°F unt flesh flakes easily with a fork about 2 minutes f desired, garnish with fresh hetbs of your cholee. BENEFIT: Native to Australia but sustain ably farmed in the US, barramundi fish boast ‘omega levelson par with wild salmon (about 800 miligeams per 5-02 serving), ‘but with haf the calories! 16 cicsnesing xcs» avocado as soon as pe bit into stunning meals and Avocado Given its short shelf life once sliced, it's best to use up leftover ple, Here's how to tum that last buttery acks you'l lovel SPICY SQUASH FRIES WITH AVOCADO LIME DIP SERVES 2 to 3, Mist an ovenproof wite rock with ove oll cooking spray and arrange over top of a baking sheet, Slice off round base of ‘one butternut squash. (TP: Reserve base for another use.) Turn squash neckon side and halve vertically through center. Remave skin and lice into ¥inch thick sts, Toss with one ‘9g whiteand 1 tsp chile powder. Arrange ina single layer onrackand mist with cooking spray. Bake at 450°F until golden, about 30 minutes. In food processor, purée half ripe avocado, pecled and pitted, cup non {fat plain Greek yogurt, "loosely packed cup ‘fresh cilantro, 1 clove garlic | thsp fresh lime Juice and tsp sea salt Serve squash with ip. BENEFIT: Butternut squash sa key source ‘ofbeta-carotene, plant pigment that converts to wtamin In your body ater its consumed.Just one Y-cup serving provides more than 70% of your daily value (DY) ofthe nutrient, which promotes healthy eyes and skin PERFECT PICK: Ready-to-eat avocados will give sightly hen gently squeezed APPLE PIE SMOOTHIE SERVES 2 Ina blender blend oneapple, peeled, cored and chopped, half ipeavo. ‘ado, peeled and pitted, four pitted deglet oor dates, roughly chopped, 2 cups pi ‘unsweetened almond milk, bsp hemp hhearts (aka shelled hemp seeds) and 1 tsp ‘ground cinnamon withice unt smooth, BENEFIT: Hemp hearts area unique source of essential fatty acids, 9s they provide the ideal ratio four to one} of omega-6s to omega 3s The World Heath Organization recommends consuming healthy fats inthis balance for ‘optimal heath: consuming omega-6s In excess ofthis can ead to inflammation ordlsase, i g aAvocados@ Mexico the amazing avocado’ 50 calories per serving fits anyone. Slip Avocados from Mexico into any salad, sandwich or soup guilt-free Their natural, creamy texture is rich in taste, but skimpy on calories. They can even be a tasty part of a weight loss regimen. Transform average into amazing with the #1 selling avocado in the US. For recipes visit theamazingavocado.combits 'n' bites // cooking class CHEF JO’S ETO BUYING BEEF The key to cooking beef perfectly ~and saving money at the butcher is knowing your cuts of beef. From chuckto round, lean Eating magazine's Resident Chef walks you through w atyou need to know. ‘The section of cow that your beef comes from drastically ffectsits flavor texture and your Toney se Wied andioved erm ee IN'34Ginger Sesame, which made a fabulous, piquant rab forsalmon.Usewth ight hana asthase babies packa lovot punch $10%0$35, NUTS To YoU FARMING FORFLAVOR ThisSan Diego companysnatu: rally infused custom sea salt blends come in mouthwatering flavors suchas Wasabi Sesame, Cucumber Dil Lavender Beet 8 Torragon, HovenaSice and Pumpkin & age, choose 9 = . = fatetamcom ‘LLcooo m = D ele ] a ri a than jst pretty package! With ahos of apart macktonds JUIS S secre dei 4 x rte sedsend ied ut, ur tiatt eas ribbesserspoutie. ruts vegan anno enealy most Weve the Maple Roasted ashes, tice semtseet thanks tots otven sed caer 1nd eco-fiendly with a touch of gourmet, lear (othe next level. BYJESSICAPOLLACK ‘QUEEN BEAN ‘maple syrup ana voila, Pla thepackaging eet composedofpoa-consumer waste component $14, abesmarket.com jen atand ine ice, Better Bean's ban sare perfectforamping up homemade dishes vesting saighttrmtnetu, We thinktnay ve succeededinthe' goalatheping change ou stondard for ast Toad but can they secevedin prying the ub ‘utofourhandsafterwe fzha sgl envng? ‘54, bettrbeance.com or retalllocations \ TWEET WORTH REPEATING ——— Make Clean Eating Even Better! TAKE OUR SURVEY AND WIN! een ear amas Pee ee eee errr Bigger isn't always Pos oeeeaTE pea Tecra Reet eter state Rerararal er batenut squash (less than 2% Ibs) have more concentrated flavor & finer texture. #FoodTipHealthy and flavorful MEAL IDEAS “MINUTES! Experience Clean Eating in a whole new way Buy it once — read it anywhere, anytime, across multiple devices ae Kot Get the latest issue now! | & cleaneating.com/GoDigital Oo O co Q *Pleura Cherny aretha Raat acai stries ease ata of moderate intensity Ben anc aie an average of 3.4 years uresucikite sit Season stir-frys at the end of cook time rather than when they hit the pan.'s'n' bites // reviews The Book Club Break out of your recipe rut and get cooking with the latest crop of mouthwatering cookbooks {BY ANNALEEBOSCHETTO ED KITCHEN pee aoa Sa U The Sprouted Kitchen Although she wasr't exactly raised ina foodie family, author Sara Forte's culinary history began in her parents’ kitchen, where her dad's made-to-order egos were always on the menu, n The Sprouted chen Forte shares her food journey that details her penchant for seasonal produce, her experience cooking from her Com ‘munity Supported Agriculture (CSA) boxes and how using fresh, whole ingredients can simplify yaur caoking time. Wh yout looking fora simple side dish, as the Haricot Vert Salad with Avocado Goddess Dressing, or are tempted by hearter fare, such as the Mushroom and Brawn Rice Veggie Burger, each section features recipas that make use of an abun: dance of clean foods. Although thisis not vegetarian cookbook, the combination Cf satisfying dishes made from flesh pro- duce make this book a game changer for those who are looking to get more garden varieties onto their plates. ‘By Sora Free ($25, Ten Speed Press) the. SS CLEAN PLATES [COOKBOOK | The Clean Plates Cookbook Combining his expertise asa nutetion: ist with her culinary wisdom, The Clean Plates Caokbaok’s Jared Koch and Clean Fatng magazine conwibutor sl Siver man Hough offera healthy balance of nutition and cooking advice. In each chapter Koch explores topics such as the importance of chaosing quality foods ‘and explaining why a healthy mindset Your secret ingredient toa healthier Ife, ‘Along with 2 collection of 120 recipes that include a delicious blend of entrées and complementary sides, including the Miso- Glazed Halt with Daiton and Carrots, Silverman Hough doesnt skimp on snack time. She offer up solid choices ike the Kitchen Sink Almond Butter Snack Ba aswellasa dozen dessert recipes that ate sure to satisfy your siveet tooth. With a final chapter dedicated to mastering the cooking basics, from helpful advice for preparing grains and beans to rin recipes fo lavored oll and butters, youl be inspired to freshen up your own clean recipe repertore By Jared Kochurith il Stverman Hough (620, Running Pres) Morning CCU, Tatar & Delicious Zero-Calorie Sweeteneworneric | Almond uns weerent Drink up - these dairy and non-dairy milks are all CE-approved! BY LAURA SCHOBER RRNA Ome Meyenberg Low | Eden Organic Organic Valley | Pacific Natural__| RICE DREAM Rice Fat Goat Milk EDENSOY Pasteurized Foods’ Organic | Drink Organic Neyebesgtowtatcon ttt | Unsweetened Reduced Fat Unsweetened Classic Original Isanataldary alternative encmyeeme | Saymilic 2% Milk Almond Original | fice ose ice Bink sic forthose whoareintolerant | Made with puted water Fichinvtaminsand minerals | Non-Dairy ee te Grerstvetocawsmike | sodorgonenongenetaly. | Sxgni Ve asersed Capped ik fyote Madcwntontpesenatves, | modfedaoyeeom Caen” | Gucedtatzeixcomestom | BEVerage sgsveto soo ay Oru rubrccondoeune grown | OTgANeECENGOY Unsweet- | catleraneconcrgmictamty | Exjyacspet Paci Naural | OWNS sflner ai sea omonesyauconerpya. | ewedsoymimborss grams | fams-astenesringcon.” | Foot" Oranctnowecened | standedwatr eat Cpmiautwony race | Sfmuicebingpreten | tans3shafyourdatyive | Aimond GrgraliwDaxy | thet comonie Redan igre bigherincaldumandsome | perserving Freeefaddedsait | (OV) ofvtaminDand 30% of | Beverage by'tselfor pour ‘oe ibudigyert mod fncassndvtonistucn | SodaigntssCeapproed. | yourOvotaldimytegeher | somectthisrauralyewcet | SceShrksonthemetictmede SSphomhovendwtamnd) | choeetotcanaisnean- | thsenstrerthaipmevent | endnuttybewrageover | wiheutuneatyaddes Timlowisteowevaiccoure | teattyessentaleny aces | oneoporossYourosy | Gees, oxrmealrmocofe. a fminsdean goats miforthe | (omegieeand-) Andac | requrerwtamin® torogtinal | ThsCEwortiymdkhaszero | ‘fates 2¢grams per cu ser huttentsyouncedandataste | codngtoarecen study the | eacumsbsoption whfethe | saturated eosuger | Ing is wholesome dinky reery enateey cwmpetiem | Someone | Miocene, | Kakecseipnnse | forests wierd | teeecnmemetce | Gelmenaediea | tocoripostenere | MImENTSresnvaa Tomerereapec'* | Unteapteoungtettse | toavmscesne mang | xepetoetenteaner | OciM serena | sedccmntain’ | Sermmceccen’? | geccpeatechint and | Cxomn me rouzease an trnmaratsonme | Sormaumseerserme | Suvonrunatnan’ "| Serosenarsinattos Caonesoonunrssy | Woe wae mmevrsecnsename | ce? as Sttrrincamsss® | Cuore romcires | eaonaeonronuarss | EUR ‘men ounarmacans 28 cranesing vinoGET THE RECIPE: Feel like a kid ag SU OSCE NIE Sr Teen caus LF + Naturally gluten free BU uur + No preservatives Po ee va) favorite recipes or enjoy it Cold by the glass! A smart, easier to digest addition to Pe nL cena) cow or soy milk sensitivities) Nutrient Comparison Mutton | Clean | Facts Calories 268 TotalFatig) 4 Sat Fat (a) 1 6 Carbs! 40 2 Fiber (@) 10 15 Sugar 8 2 Protein @) El 26 ‘Sodium (mg) 292 74 VITAMIN D Found nationally at natural food & leading grocery stores: Powdered & Evaporated Cans + Fresh, Low Fat Quarts + Fresh, Whole Quarts & Halt oe SU cae ce ae ee ee‘Gemini button and shiitake mush: rooms each offer thelrowndistinctive mouthwatering flavors in our reader's unbelievably creamy dairy-free soup, kissed with a burst of fresh thyme. Creamy Mushroom Soup ‘WITH FRESH THYME INGREDIENTS: + 2ap coconut ll vided + 4stalscelery chopped 1 yellow onon, de cllon medium. Add celery, ‘onion, salt and ifdesited, dulse. Sauté sting often, unt sof, 5 t0 7 minutes Add galc, mushrooms andlthyme an sauté unl ‘mushrooms are tender, 2%0 S minutes. Add broth and lima beans and bring to abil Cover, reduce heat toa simmer and cook for 10 minutes. ‘Add mil and heat through, = Yetsp seas + 1 thsp chopped due, Remove from optional heat. Withan immersion blender, purée until smooth (Altematively, working in + doves gai, minced + Borcremini mushrooms, ‘died plas aadial batches, transfer soup t an for garnish upright blender remove plastic 8 or white button mushrooms, st0PPe rom lidand cover sHhed, plas additional top witha towel. Purée until for garish smooth return to ssucepan + 4orshitake mushrooms, | f@hest through) sliced, plus addtional for garnish ina smal silt, heat remaining tsp lon medium, [Add reserved mushrooms for garish and sauté until softened, To serve garnish soup with mushrooms and deltional thyme. + 2tsp chopped fresh thyme, plus additional fr garnish + 2eupslow-sodium ‘mushroom broth + Yeu cooked white lima beans NUTRIENTS PER SERVING (1 CUP: + 1 eup plain unsweetened almondmilk INSTRUCTIONS: Inalarge pet heat 2tsp 30 cornea wana “Tiss wondetsup ih thesdonote fr iets ng asia an Secs porate eee tenet Brea ‘cookbook. Emailyour Neatly half ofall Ameri- canstake multivita ins, but ike us, we bet you've questioned whether they do any 900d. According tonew research the ase s| yes. Astudy of 5.000, male doctors found that, after adecade offollow Up the ong term use ofa dally muivitain resulted in asmallbut slgniticant reduction in cancer Earlier this year, another study found that genshada significantly lower riskof developing colon cancer when they were given regular mul tivtamin supplements We thinkit'sprudent vice totake a high ‘quality multiple every dy n ‘And look for conewith at east the recommended dietary allowance RDA fo all ‘major vitamins including 1,B,By 8B B.D. E and k. Most nutitionist think he RDAEare Woe fully inadequate, so make that the barest minimum, i 5 : iTAKE OUR SURVEY AND Here's your chance to share your feedback on the magazine you lovel Simply respond to the Clean Eating reader survey and you'll automatically be entered to win one these fantastic prizes. Croce Pot Cook Barry Slow Cooke featuring HeatSaver Stoneware 2/ The Best of Cleon Eating 53 Cookbook 3/ Clean Fotng Quick fasy Meats Collector's ssue 4/ Sadat Foods Pure Grapeseed Oil 57 Clean Eating digital or print subscription 6 Emile Hen Flame Round Dutch Oven 7/ Kyocera 55° Santoku Knife 87 Microplane Ete Sri Ribbon Gratere Take the survey today at Clean EatingDea aiae Pore) ath hen I wrote my Pe) ‘erapy practition pot reer eee dager ei squeeze enough eee ery book, Your Best B Now (Hale 10}, Vinterviewed the ) quin, esteemed Uzzi Reiss, MD, whose work centers around anti-aging medicine for men and women and gynecological services base a fascinating pi Pen Lomcia vrosches. Dur arene a he droppe nr eee oes roe of information abour turmeric, ‘When eaten, turmeric promotes he told me. Little did I know Sena EEE scarch forme to find new ways Ce Eb inchide this deeply pigmented plow spice in my cooking bee oe ause I needed my genes to be at eaee thei best ee Turmeric is the deep yellow Seeieyo.comand hee plant native to Indonesia and southern India. For thousands of 32 ceantaing years, ecijonal flloples have ased the browa-skinned root as both medicine and food, but Nocth Americans are only just beginning to enjoy its numerous health and flavor benefits. So powerful is this yellow spice, of cn associated with Indian curry dishes, that it addresses mos human bealth concerns, from Alzheimer’s disease and inflam. mation to cancer and inflamma: ‘ory bowel syndrome (IBS). In 2007, the Advances in Experi me and Biology stated that “Ciarcumin has been showa to exhibit antioxidant, % % he g ty 5 ansibacterial, antifungal and anticancer activites and ¢hus has. a potential against various malig: nant diseases, diabetes, allergies, arthritis, Alzheimer’s disease and other chronic illnesses ‘When my husband, Robert Kennedy, was diagnosed with stage FOU MNSeRSEREETON cancer, his non-teaditional doc tors at Medicor Cancer Centre in Toronto included turmeric in is thinkers like Robert's doctors svho use such foods as drugs to Improve the quality of life for‘cancer patients, something highly | curcumin also seems to reduce valued for the very ill Robert was taking turmeric | ‘This is proven by the low inci- capsules, which I would pull apart and place in his smoothie. | where eurmeric (curcumin) is Icwas the only way I could get anything into him because he hated swallowing pills. The capsules come in either 250 oF 500 milligram dosages, and I would give Robert four of the ones. In truth, however, turme is most active when itis heated The lise of turmeric’s through cooking, soit become more of a challenge to figure o where turmeric can be addled t ‘our risk of Alzheimer's disease dence of Alzheimer’s in countries widely consumed, including India. “Among people aged 70 t0 79 [in India, the rate is less than ‘one-quarter that of the United Seates,” states Andrew Weil, big | MD, on Dr. Weil’s Daily ric | Health Tips blog -s | star qualities is long and wut | merits inclusion in any favorite recipes. Thave included ¢ one here for you to enjoy. We | regimen, Lately, make it at home quite a bit now, | | find myself x y as itis a family favorite putting it in . = highly anciinflammacory ingzed | smoothies, gs and cent, sos increasingly being used | this delicious stew ‘ +t pineapple, fee and simmer for Turmeric cored and chopped amines, Chickpea + tbsp ground turmeric THREE: Add chickpeas and Stew + Vtspunrefined sea salt peppers and let simmer for a + ibap coconut 0 ether 10 minutes + zewpscookedorBPitree | oun, serve over brown INGREDIENTS: ced oe teearinesaupbonl + 2small cartons + sweetred bell ‘econ mit gmetad bal NUTRIENTS PER SERVING + large onion and Tearet, dipped INSTRUCTIONS: Pa 173 MONOUNSATURATED. + 2 garlic doves, minced deveined hopped cones rrr Heatcoconutoltin | gas 3g ra eg SUGARS 79 large saucepan over am and grated nore: 6 SOU si? ree 7 medium-high, Ad all rouse os + large sweet potato, fents except re peeled and chopped are eh sl +110 2thsp That peer rs yellow curry paste TWO:Bring to abel, Ah Ggy Meepred a it COOKING WITH DAVID ROCCO RC ges CRt ren) tb cresey eran a delicious recipe ideas that are delightfully flavorful. Seen Demand er eects eee eon eed Ce es oe eee esi) ee es feet es ene eee ents Renee Perret ay ey De eee re eerie ae) ee eer) Deering Ce eee yeuhavea sense of how food should eet ae Pema nit) eure ied poe en) Sa ue een @ Wat's yourbest money-saving A CN ne eee cee eee nner Poteet an ery eer ese as ee eee eee Ee Seine = BR ees CE ee enero rene nk a pasts starches get released int the sauce, Se cn ae ea eee te er ae Croan Italian cuisine? ces ee ena oe) ere eet ey and pasta, tossed with seasonal, Corrs Ponta ee a) : ] Cee See eer) ‘What's in your pantry, refrigerator eats freee ocd peed en en eer eer ere ere ry See ee eee ere en ee mn ee ee eens ee ees ene ete eed renee enn] Ce nee ea eee nes CUP) ers Dea ei eee eee en ee an) pe eee et ee Cone eee ets ee ae cas Cea et Cerca er ered ‘guickrice cakes. Essential ingredient that inspires Seeker id Olivecilisakey ingredient. Atte drizle ‘over steamed rice, whole-grain bread or pe cee ee ee ete ee ee eee Se ee Cees Eee eer Rete ere Cer em eesDe eee peer] ee eed eer cerns eo Ce) etme erent slower, sunflower or grape seed oil for Leeconne) ee rend eed eee eee (© abieuna} Sete eee EN eno eee ‘mint, orange juice, salt, cup oil and pea Ea eee ea eee eet Percent feet peat eet eee eee into sesame seeds fers eer Hes seepaenaneten San : fee oe David ee eee peter) CALs eaeere pat is haere = To serve, divide cartt mixture among Pe eeneee eerie ¥ a rae Ry ae rs — erent rt brtretacimants Eericimetarecrereiaehow to | kitchen confidential i ace TA se Pd uc _,OYSTERS Oysters are a splurge most often gratified at fine-dining restaurants. But with some seafood shopping savvy and a few tools, it’s quite possible to indulge at home. BY LAURA WALSH hhe mystery of mollusks hhas been perpetuated for centuries. The odd looking creatures that live inside thick, roek-like shells have the ability to purify water, make beautiful pearls and provoke the attention of discerning foodies ‘everywhere, It was James Beard who said oysters are “one of the supreme delights that nature has bestowed on man.” But don't be shaken by their elitist reputation. Buying, shucking and baking your ‘own oysters is one of those things you'll he proud to add to your ‘culinary résumé ~ and it makes {great dinner conversation when entertaining guests. Start your adventure ata reputable seafood supplier. They will likely have one cor more types of live oysters in the shell available, depending on the harvest season, Buy oysters the day before or the same day you plan ‘on preparing them — and only buy oysters that are tightly closed or that close their shells when gently tapped (the fishmonger behind the counter can test this for you). Also check that oysters feel heavy for their size and thar they don’t remain open of make a hollow sound when tapped, Continue your journey ata kitchen supply store to pick up a fey tools: an oyster knife, cutting glove and a few seafood forks, if desired, to help you eat the oysters. Back at home, store the oysters in the refrigerator on a tray with the rounded “cap” side of the shell down, Cover the oysters with a damp cloth and prepare them within the same day Part of the lure of oysters comes from the way people choose to eat them, Adventurous diners prefer to eat them in their av state, Though this poses the same risks that come with eating any caw food, purists believe it’s the best way to enjoy an oyster’s delicate flavor, While some believe it’s customary to let oysters “slide” down your throat without chew ing, others woiild argue you should chew oysters to relish the full rast ing experience. I believe the safest, most delicious way to eat oysters is to bake them with a flavorful top- ping, such as in the preparation of Oysters Rockefeller, but I'm offering, steps for both methods so you ean choose. The lightened-up version ‘on page 37 allows you co enjoy a decadent, salty, rich oyster for half the calories and fat you'd indulge in at fine-dining establishments. But of course, how you choose to cat them and with whom you share chem with is up t0 you. Afterall, the world is your ~ well, you know! ztened-Up sters Rockefeller HANDS-ON TMK: 30/NUTE, TOTAL TIMEL45 NUTS. INGREDIENTS: + Rock alt, optional +12 fresh oysters, shucked, bottom shells and jules reserved +3 tightly packed cups fresh spinach, trimmed +1 tightly packed cup fresh talon parsley +2 tbsp organic unsalted butter +1 cup finely chopped fennel bulb, plus fronds for garnish + Yeup sled seallons ght green ‘and white parts only + Yeeup aim mie + Tbsp capers +1 tbsp fresh lemon juice + Setephot sauce + eu grated Parmesan cheese + Lemon wedges for garnish INGREDIENTS: ‘ONE: Arrange oven rackin highest position, Preheat oven to 450°F Spreada layer of rock salt, fdesited, or crumpled foll across the bot tom of lage, immed baking sheet. range ‘oyster bottom shellson sheet and retum oyster meatto each, ‘TWO:Bring a medium potof watertoa boll. Add spinach and parsley and cook for 30 seconds Drain When cool enough tohangle, squeeze spinach and parsley With several layers of paper tonel to remove excess water, Transfertoa cutting board andfnely mince ‘THREE: Ina large nonstick silet, melt butter fon mediurhigh, Add fennel and scallions and sauté, stirring occasionally, unt very ten der, 6 t08 minutes. Add spinach and parsley, rl, capers lemon juice, hot sauce and re served oyster ule, Cook until sighty reduced and heated through, about 3 minutes. FOUR: Spoon spinach mixture and a small amountaf accompanying juices into oyster shells dviding evenly. Top with cheese and bake on upper ackeuntl cheese melts ane browns, 12%0 15 minutes FIVE: If desire, serve oysters ona plate lined With rockslt and garnish with fennel fronds, ~ Serve with leon, NUTRIENTS PER SERVING (1 OYSTER Your Source for Zinc: oysters are a low-calorie, high-protein food that are tich in zine, as wellas ron, calium and vitamine A and 6,,.Asan antioxidant, zine is especially beneficial tothe body's im- ‘mune system, andit can help speed up the healing procees after an injury. In addition, Zine can help stimulate your sense of smell Inensity the flavor of your oysters with asqueezeof fresh lemon!how to // kitchen confidential Your Step-by-Step Guide to Shucking Oysters: Se Filla large bow! with room temperature water and stirin 1 table- | Spread an even layer of rockssaltina large, rimmed baking sheet. spoon of cornmeal. Place live oysters in the water-cornmeal ‘The rock salt will prevent the oyster shells from tipping as they solution forat least 4 hours or upto 28hours; refrigerate. Asthe | bake. You can also usea large crumpled sheet of aluminum foil ‘oysters iter the water, they willtake inthe commeal grains and | inplace ofthe rock salt. spit out any sand that they contain. Leave the oysters refrigerated in the water-cornmealzolution untilthey are shucked. Fold athick kitchen towel into ‘quarters and hold it in one palm as protection for your hand from the oyster knife blade, in case it slipsas you are ‘ying topry openthe oyster. For extra protection, wear 42 cutting glove (available at kitchen supply stores in the ‘same hand that is holding the ‘towel. nthe towel, place one ‘oyster,hinged end out and flatside up, and then squeeze Iefirly. Using the work surfacetoan- ‘chor your hand, carefully and firmly pry the pointed end of ‘the oyster knife into the small holeatthetipof the hinged ‘end of the oyster. Gently and A Fencloman holed the title for most oysters uvcked in, one hour: 20641 forth while pressing it into the hinge. Continue to press and ‘wrn the knife until the hinge 38 cesntning wxcisnsContinue toslide and turn the knife as youworkyour way along thelip between the two shells in order to pry the oyster open. An- ‘gle the knife toward the top flat shel taking care not to puncture. Asyou loosen the top shell, pull the two sides ofthe shellapart ‘to expose the oyster. Use the knife tofully loosen the oyster {rom the connective membrane on top and below the oyster. Be careful nottotip the shell so that the oyster and oyster | juice remainin the “cup” of the bottom shell Use the knife te side the oysters and juice intoa howl. Diseard the top flat shells. Thoroughly wash and scrub the bottom “cupped” shells. Dry the “cupped” shells and place them on the baking sheet with rock salt. ‘Spoon one oyster back inte each clean shell I eating oysters raw, y ean be served at this stage with lemon wedges and hot sauce. Making the oysters, top each oyster with ingredients and bake as dicected. ussczes leaning BOeat smart // classics, only cleaner fee} Period permease Pere reer travelhot spot ier ai ean turkey Per ers ener epee Shape, National Cae pat and Vegetarian cae Coren pore youn nestDENT OODIE SOLIE O'HARA Chicken armesan Ne Deep Fryer Necded! Has fear of fat kept you from making this red sauce favorite? Try my low-fat baking technique and fall in love with this dish all over again! ‘may be Italian-American, yet (Chicken Parmesan is as much classic American comfort food as mac*n chicken with a crisp erase, elastic strands ‘of meley cheese and rich, tangy marinara is an irresistible combination. But froma Clean Eating magazine peespective, you might be wondering: Can we have all of this decadent goodness without surren dering to onr stretchy pants? With this zecipe in your arsenal, yes you can! cheese, Moist Baked, not fried It’s easy to see where Chicken Parme- san can go wrong, I's when you take boneless, skinless chicken breasts (che tukimate lean protein and clean eater’s dearest ally) and fry them up, It makes no difference if your weapon of choice is a deep fryer or a skillet (*shallow” fry- ing or “pan-frying” may sound friend- lier), bur these methods still require generous gligs of ol understand why so many Chicken Parmesan recipes call for some form of frying, Ifthe chicken is not crisp and fla- vorful on the outside and moist inside, the dish falls flat. Luckily, you can achieve the same results by baking, Here's how: Pound the chicken to uniform thickness so it cooks evenly, with no dry areas 9 coesntaing vrcios then dip it three times (flour, egg, bread crumbs}. My personal philosophy is that this method keeps extra moist, while «creating a crust that holds ie all together and adhetes tothe meat, Finally, don'e overcook it~ ultimately, that’s what leads todry chicken, Acing every component If you've made other red sauce recipes fom this magazine, chen you know that homemade marinara is easy and worth- while. If tomato sauce is something you typically buyin ajar, give ehis version a. try le castes fresher than store-bought and you can also control the sodium. (Chicken Parmesan is nothing without cheese, so I ase Parmesan in the breading for flavor and a blend overtop for maxi mum melein-your-mouth taste, Finally, my method for finishing the dish makes a big difference in the end result. After baking the chicken separately to gota perfect crust, Lassemble the whole thing ina baking dish, and then ad che sauce and cheese. A quick run under the broiler melts the topping, but doesn't give the chicken a chance to dry out. Urimately, Chicken Parmesan is a simple dish to make, so all you need area few well-done components to create one fantastic nteée! When Is My Chicken Done? Welnowoverooting isreeneny ono Jac herent ye sometimes westllend up ‘eth dy sngymeator thateloming pocket ot pinkintnecentr Heres Sauickreesheron howto ‘heckyoureiten POKE NT Wh yourindex finger press the chicken in the thckes part tshould fealfm yet stl havesome ‘ie Jointhetips ofthe ‘thumb and pinkiefingers ofyourleft hand tocreate romefirmnessbenenththe ‘thumb then pressath your sight handon the feshy part ofyourlet— that show ie shouldfeel when t'sdone, ‘CHECK THEJUICES: Curjustothe comer ofthe thickest partwitha shop, thinleweiuchas paring ne) As youcut gery pall ‘themes apart with aforkto Sseethe uicesrun out. the Jhleesran lear that means its done whee or ink ‘asformore coking tine, ‘TAKETHE TEMPERATURE: Thetwomethodsabove ae agresttoalinhaping you {getusedtothelook and ‘thefec of cooked chica, butthe most surefie wayto ‘ensure that your cians ‘ately preparedist place aninstant read theron trintothe middle ofthe thickest parofthe meat INOTE:Becortuinotto pressitalthe waytteough sthethermometer il reo the omperatursof ‘the boking sheet instead) Chickens dane t 165 Xeepin mod thatisnarder to getanaccuatereading onchikon cutlets or bres you'vepounded hin.Oven-Baked Chicken Parmesan ‘YOUSAVE: 169 CALORIES 219 TOTALFAT, 69 SATURATED FAY, 6989 SODIUM. SERVES 4 HANDS ON TIME: 35 HUTS TOTAL TIME: HOUR IS RINUTES. INGREDIENTS: SAUCE + 21spolive oll + Sslarge onion, chopped + 2 bsp low sodium tomato paste + 2 doves gare chopped + Setsp died oregano + htep red pepper flakes + 128-02 can BPAree unsalted whole ‘tomatoes with jules (TRY: Eden ‘Organic Whole Roma Tomatoes) + large sprig basi + tsp sea salt CHICKEN + Olive il cooking spray + Yeup white whole-wheat lour + tlerge eas + Vargeegg white + Setsp fresh ground black pepper + Yeeup whole-wheat panko bread crumbs Nutrients Per Serving Compared with tadtional chien parmesan wstions! | perone | arren Gama a TetlFatig 3110. ue ee oe 7 = Fiber (g) 2 ropa Gir 10 = Seana ao ae Cholesterol ng) W166 -Techicken parmesan ued comparin teteacersor| + Tox Parmesan cheese, grated + Satsp dried oregano + atsp dled thyme + tsp dled rosemary + 46-02 boneless, skinless chicken breasts, pounded Yrinch thick + Zozlow-fat grated italian cheese blend + 2tbsp chopped fresh basi leaves INSTRUCTIONS: ‘ONE: Prepare saucer in 8 medium saucepan ‘on medium, heatoil Add onion and cook, stirring occasionally until soft ane lightly browned, about 7 minutes. Ad tomato paste, ‘garlic, step oregana and red pepper lakes ‘andstiruntl combined, about | minute, ‘Add tomatoes and crush witha spoon. ‘Add basi sprig. Bring toa simmer and cook, stirring occasonally unt thickened, about 25 minutes. Remove fom heat and discard basil Carefully purée with an immersion blender stirn saltand set aside, “iy ening over whales gout fore comylcte ‘TWO: Prepare chicken: Preheat oven to 400'F. Lune alarge baking sheet with fll and mist with cooking spray. Lineup three wide, shallow bbowlsonaworksurface Tofistbowl add flour to second bow, add egg, eq white and black pepper and whisktocombine;tothid ‘bow, add panko, Parmesan. sp oregano, thyme and resemaryand str to combine. Dip each breast in lout, shokingoffexcess, then quicky dipinegg and press into panko ‘mixture, turning 0 coat all ides; transfer to sheet Bake for 16 t0 20 minutes, until chicken ‘snolongerpinkin center and juices run eles ‘Switch aven to rail eeting ~ ‘THREE: Mist a3-qtbaking ash with cooking spray and add chicken na single layer Spoon about cup sauce over each pece and pour ‘temaining sauce around chicken Sprinkle italian cheese blend evenly overtop Transfer to center ‘ack of oven and broil unl cheese ismelied, 2to4 minutes Sprinkle with chopped basi. @eat smart — i} {envonmertal Meche That means tsa good ides to eep a Stay healthy while you vacation. Don't forget Het flee wits bot i to pack these 7 nutritional powerhouses for ten rhe yo ror your next trip. evssaasTurr Pear aeomtateral purchase sealed boted water. ring break is just around the corner, and whether you're eters Dione ce so ile worth the price” says Schmit planning on going to Mexico or Morocco to escape a wintry eee aries March back home, i’s easy to overlook the nutrients you'll two-step water treatment kits, found at most camping stores, ‘which ll bacteria and neutralize the iodine taste ensive, butts need while remembering your passport and swimsuit. “Good nutrition shouldn't end whil ist Lauren Schmitt. Here, Schmitt and other experts share the latest research on what essential items you need to stay healthy while you're you're on vacation,” says California nutrition: away from home. TEA TREE OIL u're snorkeling in crystal clear Caribbean waters when allofa sudden you scrape your shin againsta eet, Dent let sunbum, that could become infected bi [But recent studies show that you could protect yourself sac obardion, against stil infections such as methicillin-resistant ee tcwia! ea urench, iv your Aerated humors Ree elie See get Taide tattl arama. Bere tee beet DIDYOU KNOW:Tes tree oil's antibacterial and antiseptic /roperties can help reduce your riskofa skin infection ifyouget injured while on vacation. Plus, ‘studies show that itmay also help keep your skin lear if yousuffer rom acne!Even fr those with anon dad stomach, travel can spring some surpalses inthe form of sgastrolntestinal stress, motion sickness or nausea. Sut that shouldn't mean having to run toa pharmacy or cutting a trp shor. An Italian study found that taking two ‘apsules of peppermint oltwice day cancut the symptoms of iretable bowel syndrome (including abdominal pain and diarrheal by ‘move thanhalf.Other studies show that peppermint oll en also reduce nausea and vomiting and the National institutes of Heath says the supplement may be effective vwarwin treating heartburn. Aim fora dose of 90 millgrams per day. Ever return from a vacation more tired than when you left? Supplementing with ron may be the solution, say Canadian researchers in a recent study, They studied how oral iron therapy affected nearly 200 non-anemic ron-deficient women. aged 18 to 53, The conclusion? Taking a supplement with 80 milligrams of elemental iron daily can decrease fatigue oynecrly,50%, Carte make tasty, clear oN freaks for your poocks tool LICORICE The artificial, sugar-filled red stuff should stay (on the store shelf, But natural licorice root may have valuable antiviral properties that could be helpful to travelers, according to research published in The Journal of Clinical Investigation. The study found that glycyrrhizic acid, a compound found in licorice, can interfere with ongoing viral infections such as cholera, rabies and yellow fever. The National Institutes of Health reports that a dosage of one milliliter of licorice with several other herbs taken three times a day can be used to help treat an upset stomach. 8 TOSCA'S TRAVEL PICK at ean Diet? maven andnuttional therapy practioner Tosa Reno ‘often onthe roa, but never leovesforatipwitouther imusthave supplement tydrochlorc ac HC, BETA-CAROTENE which san acidic form of betaine a nutient found inspinach, beets and gains such asquinea ‘Wonderful or counteract ing indigestion bloating and stomach pin, Toscasays her HCl supplements sore traveliauance anda staple inher carl bag wherever herve take et. vitamin C could hen traveling to obstructive pulmonary vitamin Crich kale, brocco, ries before your departure and consider taking supplement while you're away. I youte particulary sensitive tothe sun, tis group of carotenoids may help prevent sur bur, according tothe National Institutes of Health. (Their yellow, orange and red pigments are also ich in vitamin A) Find beta-carotene Inpeppers. leafy greens, carrots, pumpkin and chardRr From pretty to practical, find out why these measuring cups and spoons deserve a spot in your kitchen! sy cicawartsy RECIPEBY JESSICA GOLDBOGEN HARLAN || J takes a special kindof cok tobe a t ets ees rificcae? and most ofall, precise. Because in baling i's not so much about pas- sion and creativity as itis about science — just the slightese imprecision can throw off a chemical reac- tion between ingredients, leaving you with limp cakes and dense cookies. To get perfectly fluffy and moist results, you'll need quality measuring ceups and spoons thar give you the perfect measure every time, We've rolled up our sleeves and tested ‘out some of out favorite baking essentials just for yous from pretty to practical, each one of these ‘measuring cups and spoons will help you achieve flawless results, Once you've armed yourself with our top tools and brushed up on your skills with four tips and tricks, put your talents to work on our sweettart Blueberry Apricot Breakfast Bars ~ their unbelievably addictive sofe and chewy texture had. tus going back for secondst Measuring Tips,& Tricks RR een eeu ee Cae eee eters eer ener ee tee rete en emt et ee er ee Se eee ee To eee ee ec Senet eee ae eee ee eee a et ee Re ee ee ee eee ee oy firstto prevent sticking. ingredients bulge up overtherim, and spice jars.Frieling Perfect Beaker with Lid Made of BPtreeplasti Frieing’s signature beaker measuring cup treats baking |) co the scence that ts ts lunique conicalshape ‘measures out cups, ounces, pints, teaspoons, tablespoons and mliiters. PRO: Easily measures out odd quant ties, such as 1% cup, at once, CON: While Aishwasher-safe, we recommend washing bbyhand as thin plastic doesn'thold up as welltohigh heat. $10, filing.com Pier 1 Imports Floral Measuring Cups Fashioned lke your grandmother's fine china, thissetof measuring cupsis made of ‘durable icrowave-andcishwashersafe stoneware. PRO: Attractive design means these cups can double askitchen décor. Cov teva ca cnpiterweane (@ ad and shape ake yy them difcutto store. S12per set four pier.com 2 Kitchenart Apex Adjustable ‘Measuring Tablespoon ‘This convenient alLin-one features a sliding bar to portion ‘out ingredients from the same spoon Inseven different increments from half teaspoon to one tablespoon, PRO: Skip the clutter by using one small ‘00 forall your spoon measurements CON: The slider can be abit jerky to.use $7, bigkitehen.com Culsipro Measuring Spoons This colorful fireengine red @ set features nine spoons incomprehensivemes a surements, fromone pinch toone tablespoon. ea PRO:Hondlesare curved sothe spoonstestflaton yourcounter-a plus when juggling several ingredients at once. CON: While the handles are stains steel, the spoons are plastic, <0 keep them away from heat. $9, cusipre.com Blueberry Apricot Breakfast Bars ‘HANDS ON THs UnUTES. ensure these rab-and-go breakfast brs are ight and delight chewy. We ove thebalance of sweet blue bees and apricots with tart ‘cranberries butexperiment ‘with your own favor rts fora personal ws. INGREDIENTS: + Olive ll coking spray + A cupsolbfashioned rolled oats + Teup whole-wheat our Ot for wrsvret™ SA catuwally 294 dived fruit + Tsp ground cinnamon +1099 plus 3 gg whites ‘cup unsweetened applesauce + 3 tbsp raw honey + 1esppure vanila extract + “up chopped dried apricots = eup dried bo + Yeu dried cranberries + Secup raw unsalted slivered almonds INSTRUCTIONS: Preheat oven 10 350° Mistan 11 x8-inch glass baking eish with cooking Spray. na large bowl, whisk ‘at, flour and cinnamon, Inamediumbow, uihiskegg and egg whites. Red. \iskin applesauce, honey ‘and vanilla until smooth, \itharubber spatula, fold into lou mixture unt no White streaks rein. Fl In apricots, blueberries and cranbertes. Transferristure todish, spreading nan leven layer. Sprinkle with almonds, Bake for 25 to 30 minutes, unt a tooth pickcomes out dean when Inserted in center, Let cool completely in dish Slice ito t6bars. [NUTRIENTS PER SERVING (ax NCH BARDinner Tonight / me) Minutes! Don’t compromise on a nutritious meal a when you're busy and on the go. Each of my six family-pleasing meals can be on your dinner table in 15 minutes flat! Pasa eM ec Uni AUN) here are some days when it feels nearly impossible 0 ‘carve out time to make a nutritious dinnee, For those crazy days, P've learned that having a rotation of simple to-make, go-to recipes is the best weapon for steering clear of fat- and sale-laden convenience foods. For this issue, I thought Ti share some of my best go-to recipes for those husy days. When T only have a few minutes to cooky! like to keep things as simple as possible without sacrifici see that F've chosen recipes with big flavor but without a complic d ingredient list: In fact, ve designed them to be polled together using mostly pantry staples that you likely already have on band, The best part, thous! nv 15 minutes. Thats tight, just 15 minutes from stareto-finish for that each of these recipes can be made ‘one of these waistfriendly, delicious meals that your family will love. Just chink: In the time ie takes to grab rake-our, you can have any one ‘of ehese flavor-packe meal solutions on your dinner table toni 1G ccaantaing wovcnsRECIPE » ot "es, 2 “1don't make Asian dishes ver ‘often, but the Sesame Pork ‘Tenderloin with Baby Bok Choy {Apple Tamari Glaze made itso approachable. Plus, the completed dsh was beautifull Sesame | Pork Tenderloi \ oh ayTamari Honey Chicken WITH BROCCOLI & ALMOND BUTTER SAUCE ‘verrbaked chicken highs ae given a gourmet trakeover ath our stcly-sweettamariand Money favoring Poed wth steamed broccoll snd dialed with velvety ch Aso sje ‘tastes like you spent all day in the kitchen! " INGREDIENTS: + tap low-zodim tama vided + 2p ram honey, divided + 21sp finely chopped fresh singer Tsp sesame + Sboneless, skinless chicken thighs (about 1b), rimmed of fat + Aeups broccoli lrets + 2tbspram or roasted natural unsalted almondbutter pce vinegar +1 tap Sriracha orhot sauce, optional INSTRUCTIONS: ONE: Preheat oven to 45% In alarge bow, Whisk together 2tsp tama | thsphoney, RBECPE pe, ‘ginger and oll Add chicken and toss to coat Transfer toa porchmenttined baking sheetin single layer and roast fr 10 minutes until cooked through. (NOTE: The USDA recom ‘ends cooking to an internal temperature of 165°F when tested with afood thermometer} ‘TWO: Meanwhile fills large pot with water and te witha steamer basket. Bring toa boll ‘and add broccoll. Steam fr 3 to4 minutes, nti tendercrise, THREE: Meanuhile, whisk together almond burter,remalning 2 tsptamari remaining 1 tbsp honey, vinegar and Sriracha if desired Divide chicken and broccoli among serving plates and dizle beoceolevenly with ‘almond butter sauce, NUTRIENTS PER SERVING (2 CHICKEN THIGHS, CUP BROCCOLL 1185" SAUCE Keep Your Mood Up: chicken isone ofthe best sources of tryptophan, ‘an essential amino acid thats Key to your bodys production of serotonin ane rotranster. Serotonin play olen help ing reduce anvietylevels and depresion. ‘Amanda Freeman, Mesa, Wizona AB ceontaing vrci.os “The Tamarl Honey Chicken with Broccoli & Almond Butter Sauce is sweet, savory, salty, tart... every flavor rolled into one! Hoved it, and can't stop thinking about it” Steak Salad {WITH MEDJOOL DATES & BLUE CHEESE [SERVES HANDS-ON TIME: 5 MINUTES. TOTAL Times MAUTES Pungent blue chaste balances outthe sweet ‘ness dates inthis meal worthy saladmade ‘with combination af baby spinach ad arog INGREDIENTS: + 3ubsp fresh lemon jue divided + Tap chilepowder + 115p ground cumin += Ytsp each sea salt and trash ground black pepper + Sorflank steak trimmed of fat + Olive oil cooking spray thap olive oil + 21bsp balsamic vinegar + 2tep Dijon mustard + 21sprawheney + Blighty packed cups baby arugula + Blighty packed cups baby spinach + Yesmeet onion (suchas Vidalia), thinly sliced ‘up grape tomatoes + 3to 4pltted and chopped Medjool dates + Rorbivecheese, crumbled INSTRUCTIONS: ‘ONE: a large Bow whisk together 2 tbsp lemon juice, chile powder cumin, sat and pepper Add steak and rub seasoning into meat Mist both sides of teak with cooking spray Setaside “TWO: Prepare dressing: na sallow, whisk together remaining 1 tbsp lemon juice il, vinegar, Dijon and honey. Set aside. “THREE: Mist large nonstick sl with cooking sprayanl heaton medium-high ‘Add steak and sear turing once, for t0 ‘8 minutes fr medlum-rareor Bro 10 minutes {or medium. (NOTE: The USDA recommends cooking oan internal temperature of 15°F when tested with afood thermometer) Transfer to cutting board, cover loosely with ol and let stand at least 3 minutes. 3 5 FOUR: nalarge bow, tossarugulaand spinach with dressing. Divide greens, onion, tomatoos and dates between serving plates. Thinly slice steak nto inch strips against the rain Divide steak and blue cheese evenly over each sala, [NUTRIENTS PER SERVING (4 CUPS SALAD AND 1:02 STEAKand make a double "Ge a mullite, batch, of © Yare temenort's unth ready before you even, sik dou fe dinner! £ these vecipest You can, sus Gan eating 4D)Turkey Sausage & Tomato Sauce (ON POLENTA SERVES 4 HANDS OW TIME: 5 ANUTES ‘Quick-cooking polenta istopped with saucy micof tomato, bell peppers and ‘rumbled turkey sausagein this roten and veggie teh ae, INGREDIENTS: + Oliveoil cooking spray + 23-tod-orsweet orhet al-natural italian low fat turkey sausage, casings removed andcrumbled +1 yellow onion thinly sliced + Tgreenbell pepper thinly stced +1 red bell pepper. thinly sliced + Seups jarred alnatural marinara sauce + Pinch red pepper fakes + Sea saltand fresh ground black pepper, toraste + Tcupfinely ground comment + Gfresh basil leaves, coarsely chopped INSTRUCTIONS: ‘ONE: in amedhum pot, bring3 cups water toabol “Two: Meanwhile, mist a large nonstick skillet with cooking spay and heat on mediurhigh, ‘Add sausage and cook, breaking up with a ‘p00n, unt browned and cooked through, about 3 minutes. Transfer toa paper towel- lined bow ‘THREE: Return pan tomedium-high. Addon Jon and peppers and cook sting frequently, ‘untilsoftened, about 4 minutes. Return 50 ceansatng ssc: sausage to pan an sir marinara sauce Bring toa bol then reduce heat to medium ow and simmer for 6 minutes, uni thickened slightly. Add pepper flakes and season with saltand pepper. FOUR: Meanwhile, toboling water, whiskin cornmeal in aston thi stream, sting con stanly with a wooden spo0n, until incorpo rated, Reduce heat tolow and continue to stirpelenta or Sto minutes unt thick (NOTE: Take extracautionas polenta can splatter. Ifdesred use an oven mit whl sting) fa thinner consistency Isdesked, adjust by adding adeltiona hot water, 4 cup ata time, to reach desired consistency. Sea- ‘son with ational salt and pepe. Divide polenta among serving plates and top evenly With sausage mixture. Top with basi [NUTRIENTS PER SERVING (2 CUPS: Baked Tandoori Salmon Skewers WITH ZUCCHINI & MINT [SERVES 4. MANOS ON Time: 15 WINUTES. wien ese aromatic saiman sewers, there's oneedtomarnateforhoursto get that suthenti South Alan favor Zucehin {osed with cumim and mint adds 2 light touch to round out this meal INGREDIENTS: + Yecup fresh lemon jules, alvided + Atsplive ol divided +1 bp tandoori seasoning (TP: Look for allnetural brands and check the ingredient lst to ensure that thas no added coloring orsalt) + 1Mbboneles, skinless conter-cut salmon fillets, utinto 1-02 cubes + 2zucehinleuttnto Ytnch chunks + Ytsp ground cumin + Seasaltand fresh ground black pepper, + 31bsp roughly chopped fresh mint leaves + Yecup nonfat plain Grek yogurt EQUIPMENT: + Awooden skewers, soaked for 5 minutes INSTRUCTIONS: ONE: Preheat oven to 425°. Inalarge bow, combine 2 rbsplemon juice, 2 sp oll and tandoor seasoning. Add salmon and toss t0coat,Thead fou pieces salmon onto och skewer and transfer toa parchment lined baking sheet. Bake skewers forabout ‘8 minutes, unt ih fakes easly with a fork, ‘TWO: Meanmhil ina large nonstick silt ‘on medium-high, heat remaining 2 tp ol ‘Add 2uechin and cook, string frequently, for 30 4 minutes, unt softened, Sin cuminand continue to cookfor about 2 more minutes. Add remaining 2 tbsp lemon juice and season with saltand pepper. Remove from nest and str in mint. Divide salmon ‘andl zucchini among serving plates and serve with yogurt for apping. [NUTRIENTS PER SERVING (1 SALMON SKEWER, SUP ZUCCHINI 2 TRSP YOGURN: Sesame Pork Tenderloin \WITH4 BABY BOK CHOY APPLE TAMAR! GLAZE Toasted sesame seed turn these pork tender loin medalions toa dramatic loling dish, while seetappe butter andsevory man Combine to crente cous oe fora side of steamed baby bok choy.INGREDIENTS: ee ee ante buna Shrimp Salad : A Sandwich Pfreth lemon juice 1p minced fesh ginger + 2tspalive oil + tb porktendetoin, sliced into + Pinch sa salt and fesh ground black pepper r + 3tbsp toasted sesame seeds + Geupsbaby bok choy, rimmed INSTRUCTIONS: ONE: Fillalage pot with water and ft with pun ecest io steamer basket. Bring to abo “TWO: Meanwhile prepare sauce: Toa med ium saucepot. odd apple butter, tamar, lemon juice and ginger Heaton medium and bring toa gentle boil sting occasionally thenreduce heat tomediumowand simmer zl for Sminutes. Remove from heat and cover to keep warm, “THREE: Ina largenonstick illet on medium: high, heat ot Season porkonalsiesuith saltand pepper. Add porkto skillet and sear for 6minutes turning once, unl golden brown and cooked through. (NOTE: The USDA ecormmends cooking tan internal temperature of 145° when ested witha food thermometer) Remove from pan and when justcool enough tohandle press sesame seedsfimly ontoboth sides of meat. Cover tokeep warm, FOUR To steamer basket, add bok choy and steam for 30-4 minutes, until tender rsp. ‘Among serving plate, cvide porkand bok choy evenlyand drizzle both with sauce, NUTRIENTS PER SERVING (2 PORK MEDALLIONS. [AND 1 CUP BOK CHO Antioxidant Power: with only 20 calories per cup, bok choy packs 3 ferlous nutritional punch. A member of the cruciferous family of vegetables, it Contains an exceptional amount of fee radical fighting antioxidants. Italso con- tains ant-inflammatory compounds that ‘an potentially protect your body from 2 numberof inflammatory conditions such i as osteoarthritis. Ce aa ean ce acre tereteCURRIED SWEET. POTATO CRUMBS Dress your proteins in something a little more daring this week. We've got six fresh, flavor-infused bread crumb alternatives that will take your cooking to the next level! BY CARA LYONS, PHOTOGRAPHY BY RYAN SZULC oes habit have you reaching for a box of garden-vari ety, whole-grain bread crumbs at the grocery store to use in your everyday cooking? Sure, they're a clean and superior option to processed, refined bread crumbs, but why not spread your culinary wings and switch things up fom time to time? Bread crambs are most often used as a coating, binder or filler in recipes, but for many, that element is an untapped ‘opportunity to maximize flavor. Here, we show you just how ‘much these coatings and binders can spice up your cooking with six easy, one-of-a-kind bread crumb alternatives (and. many of these are gluten-free!) All of our protein coatings are packed with natural flavor, elpful rool for sticking to your Clean Eating lifestyle, So go ahead and give these easy recipes a whielt You'll never look at your local, organi bbueeher shop the same way again reducing your need for excess sodium and fat~ STORAGETIP:To make meal prep even easier processyour ‘crumbs ahead of time, youre using them the same day, | | sre inthe refrigerator unt ready to use; otherwise store In an attight container in the freezer for up to six months.MAPLE ROSEMARY PECAN, CRUMBS ‘WEB BONUS: Popover to eleaneating.com/ AP mach 20n3 tr anche etic Coating - a Spicy Thal Chicken swathed ina blend of eats, peanuts, me zest, coconut and cayenne, PARMESAN POPCORN CRUMBSApple Oatmeal Crumbs WITH ALMONDS & SAGE TOTALTIME:ZOMINUTES. INGREDIENTS: = Yeap rolled oats + 2tbspran unsalted almonds + 10204 cup) freezecried apples + 2tbsproughly chopped fresh sage leaves oe ;pmaple sugar flakes ‘tsp fresh ground black pepper INSTRUCTIONS: (ONE: Toasmallskllt on medium, adel oatsand 1035 forabout S minutes, string occasions aly untllightly browne. transfer to small bowl and setaside rocool about 10 minutes, ‘TWO: Ina smal food processor, process almonds to fine crumbs. Add oats, apis, sage, maple sugar and pepper: process to fine crumbs. “TRY /7:n pork chops and chicken breasts or tendors. Dip in lightly beaten egg then press Into cumbs before pan-searing or baking Maple Rosemary Pecan Crumbs MAKES CUP HANDS-ON TIME:S MINUTES. TOTAL TIME:S MINUTES INGREDIENTS: + Yecup raw unsalted pecans + Yeeup quinoa fakes p fresh rosemary leaves p maple sugar lakes INSTRUCTIONS: ONE: In asmall skillet on medium-low, add ppecansand toastforabout S minutes siting ‘occasionally, uni lighty browned, ‘TWO:10a small food processor add pecans, quinoa flakes, rosemary and maple sugar process tofine cumbs, “TRY 17S n salmon filets or ea scallops For salmon filets, spread a thin layer of tain Dijon mustard, then pressinto crumbs before baking. Alternatively, dip scallops int lightly beaten egg then ress into crumbs betare baking 54 cteontaing socio Wasabi Chickpea Crumbs \WITH DUON MUSTARD. torre 00% INGREDIENTS: + Olve el cockng spay 1 thsp olive al + 1s Dion mustard 111522 BPR ee canchlpeas drained andvined + eos nasa powder INSTRUCTIONS: ONE: Preheat oven to300%. Spray large, timed baking sheet with cooking pay imarmedhmbow, combine and mustard ‘Aad chickpeas and toss gently to coat Spread ina singlelayeron sheet. ake for 90 minutes, tring every 30 mines ant cep Set aside 19c00| about 20 minutes. “Wo: Toa small food processor ad tickpeasandwasabiand process 10 fine crumbs about 90 seconds. “TAY TT:On salmon filets or cichen Spend a thin yer of jon mustard and pres into “rumbsbetore ting. Parmesan Popcorn Crumbs WITH ITALIAN SEASONING INGREDIENT! + 3cups unsalted alr popped popcorn + Yecup grated fresh Parmesan cheese + Btap dred boil + tsp gallepowder + Wisp red pepper flakes + tap ded oregano + tsp dried rosemary INSTRUCTIONS: ‘Toa small food processor ad allingredents and process to fne crumb. “TAY IT: Asa breading for eggplant and chin dacs oon chicken tenders Dip in lightly beaten egg then press into ‘crumbs Alternatively use in place of bread crumbs in meatballs or meatoat Crunchy Peanut Panko Crumbs \WITH LIME ZEST @ GINGER Torani stn INGREDIENTS: + 74 cup whole-wheat panko bread crumbs « oup dp roasted unsted peanuts + 2tap grated ime zst + stepgroundainger INSTRUCTIONS: ‘Toa smallfeodprocesioy add panko and peanuts proces fie crumb. ‘A me zestand ginger and process again unl jst combined. “TAY TeAsabreading for whites, shim ot chicken Dip into low ft coconut mi, then pres into crumbs before baking Curried Sweet Potato Crumbs ORAL Time: MINUTES. INGREDIENTS: + 20z(2 heaping cups) unsalted allnatural ‘sweet potato chips + cup whole-grain commen (TP: CErecom> ends choosing an organicor non GMO brand of cornmeal + 2tsp cuny ponder (OTE: Optfora yellow overated varity) + tsp ground ginger + tsp ground cinnamon INSTRUCTIONS: Ina small food processor, process chips ‘and commealtofine crumbs. Ad curty, ‘ginger and cinnamon and process again ‘Unjust combined. “TRY IT: Asa breading for chicken whit sh ‘or salmon. Dipinighty beaten e99 or low-fat ‘coconut ik then press into crumbs before baking. Alternatively use in place of bread ‘rumbsin turkey or chicken burgers. z 5It’s time to dust yourself off from the cold winter and get energized — and we'll help you do just that with our juices, smoothies and Nee fresh, colorful and easy no-cook recipes! En ec ee ee ae Se ee ee ere) Re eae eee Rteciete ane tg pert ete ea Pe ee aT ea ea CeesIn an effort to inspire and energize nn ee case ena Sr ecny eee en et a cinch to make and will get you Rue ee ne ea recipes may be a litle different than Se nner Coe eens ee sg eerie er eee eer tay their nacaral state and ate bursting Se et eer Es ocr eens eee ere err Ne thisfas easy and delicous soup ts Pe ener ess eee ere) zesty lemon flavor and atome this dis rear et ene ar pr enereeent ere red Ce eee ed era hee Se eed ent cere cere eee) By eee You'll be amazed at just how much flavor these recipes pack in, thanks to their simple, basic ingredients! Tn addition, we're also featuring four juice and smoothie recipes to re- Sa eet ey ees and natrient-packed, So get ready t0 dive into these fresh and flavorful recipes — you'll eat, drink and feel seriously invigorated! cers eee ny Pe onto ere cen eee ete) Perera Peer) Cee eat Peete ce act crm) Crt a een ect Peet ears peter nin tian Re eee eras tedre eee) ee eae Pore oni tozyitwith summer tomatoes Peers Peon |) eee eee eee chester ste peters gece ee Co ee et i eee Ronee tres Beene an ae eee See eee eee es ko argue that aw food contains more onc Smet) Porte nels Re ee eee ee ted containing water soluble vtaruin such as Reson races ere ay en aes esa (One important point tonoteis that eee nen ce eee) eee tee Peete eee ee ead Ce a Ce eee Scr ane Bene ar Ing you afew more tips and ics to keep ee ee eres Sec ei peter stonersPistachio Pesto Noodle Salad Salad greens and zucchini noodles ace tossed wth scream, auty and protein ich pesto, Pstachis standin forpine nuts hich are ‘typically used 19 make pesto), but eoncain les fot, while creamy avocado adds arich, velvety texture, INGREDIENTS: + 2zucchie trimmed (TIP you dont have 2 epiral cer, ry using 1 72 ozpkg kelp oodles or 2 oz brown rce pasta of your choice, cooked) + 2eups spring ormesclun greens + Yeeup raw uncalted shelled plstachlos + tap finaly chopped gare + tspsee salt + Tightly packed cup fresh basilleaves, plus additional chopped fresh basil leaves for gaenich, optional + ‘heap pitted peeled and chopped avocado (about avocado) + Tbsp extra-virgin olive oil + 1st fresh lemon juice + 12 cherry tomatoes, halved, optional + Weupjllenned carats optional INSTRUCTIONS: ‘ONE: Working one piece at atime, secure ~zucchinl into spiral slicer and turn erankto ‘create angel hair noodles (NOTE: Aways ‘ead the directions for your spiral slicer as they vary by brand) Transfer 2uechini noodles toa large bowl. Add greens, “TWO: Prepare pestoin a small food processor, process pistachios, galic and salt until pista chiosare finely ground. Add 1 cup basi, avocado, land lemon juice and process util well combined. Add 2thsp water and process untilcombines. Ade addtional 2 tasp water andl process unt well combined, (TIP: Ifyou prefer thinner pesto, add water in 1bsp in ‘rements unt desited consistency isreached, ‘THREE: Add desited amount of pesto to zucchin| and greens mixture and toss t0 coat Divide among serving bowls. Garnish with to matoes, carrots and chopped basi if desired. NUTRIENT Pen SERVING 1s CUPS) 58 ciantating wc 23 Zucchini Lasagna WITH CASHEW "CHEESE™ [SERVES HANDS-ON TIME: 30 MINUTES. ‘Thin sces of zucchini and tomato are subtest in fornoodis in his lavor packed, no-cook Insagns. Layered in the some way a baked lacagna, we use marinara sauce, oles anda creamy, casheve based “cheese” nour version Ifyou peter cooked noodles, brown Hee lasagna noodles ao work well here. INGREDIENTS: CASHEW "CHEESE + 2 cupsram unsalted cashews + dove gale chopped + Yetepsea salt + Yecup fresh lemon juice MARINARA SAUCE + Teups cherry tomatoes + 2tbsp extra-vigin ollveotl +1 Medjool date, pitted + Yetep ground oregano + etspseasalt + tsp dried rosemary LASAGNA + to 4zucchin immed, halved crosswise and thinly sliced lengthwise + 2te 2 beetsteak tomatoes thinly ‘Miced widths + Yecup pitted black olives, chopped + 2b4p nutritional yeast, optional INSTRUCTIONS: ‘ONE: Prepare cheese":Ina smallfood proces sor,combine cashews, garlic and salt process Into fine powder. Addlemon juice and cup ‘water and process untl thickand creamy. ‘TWO: Prepare marinara sauce: Ina blender, combine all marinara ingredients and blend until smooth, ‘THREE: Just prior to serving, arrange lasagna ‘onindividual serving plates: Spread half of _2ucchini over bottom, followed by half of tomatoes, “cheese” marinara and olives, Repeat with remaining half of ingredients, | bunch green oniont saso (28 ax sweet potatos oss 92 small acom squash sis0 EXTRAS 21 16-0rpka buckwheat oats 3399 115.02 BPA tee can unsalted chickpeas (TRY: Eden Organi Garbonco Beans) $229 21 16-ozb0g rozen green pose $129 Total Cost: $50.79 PANTRY ITEMS OWeleaeinbend _ODVedthyme cron aanuoee Sete ay, OMoleaneteu SonednedOteaPoer Seensaii OE Orn tick epee bron Se Sie Sens fora printer-friendly BOUCoy a Erte aa re So TT Shrimp Scampi Melt HANDS on nme: 20 UTES TOTAL TIME: 25 UNUTES ‘and sauté for2 minutes ‘Add shrimp, garlic and basil + 2tsperied basi adtonally served over pasta, + dor shredded shim scampi spy ship and sauté sting often for “sutéecvth fragrant garicin | mozzarella cheese Ssminutes unt shrimp are ollorbutter Withitsmazzarsla | ENSTRUGTIONS: Cutled and pink Drain mbsture ‘custand homemade bread crumb we dae to say that ‘ursandvch version seven betterthanthe orignal ‘through afine mesh colander "THREE: Top whole bread slices with shvimp misture, ONE: Arrange one oven rack ‘inches from top heat source, Preheat broiler to high. Teor ‘woslicesbreadintorough | read crumbs and cheese, INGREDIENTS: ‘crumbs. OnaheavyfoiLined | givging evenly Gril unt + slices whole-grain baking sheet or broiler eclega Ts Kaam bread vided pan spreadtombreadand | fcr pnnes Femaining fourwhole ices bread, Transfer to top oven rackand broilunti toasted, + 1p olveci! +1 1ed ball pepper thinly sed + 4greenonions, green parts only, minced + Tordeveined simp, NUTRIENTSPER SERVING (1SUCES BREAD. «02 SHRM "TWO: Meanie, inaarge nonstick kilt, heat ol on ‘macium. Add pepper and peeled sauté string occasionally for | fore oq so0un 3 minutes. Add green onions + Acloves gate thinly sees ‘crouesreRo% Up browned bits fom kilt. Return chicken and st il, Transfert alarge bowel and ‘over to keep warm, Chicken & Sweet Potato Pilaf Lay FOUR: Rubcutsidesofletuce on Roasted ‘wth 1 tspol viding evenly F nec range ct tes dwnon Romaine Ci persian tedbtany senvess sheets, ake for 2 mints, TOTAL TIME. 5 HINUTES. svitching postions an oven racks halfway, FIVE: Meanie bring a + Tunch broccoli florets only | Iarge pot of water toa bail + tap each seasaltand ‘Add potatoes Reduce heat sroundblack pep ‘toa simmer and cookfor INSTRUCTIONS: INGREDIENTS: ONE: Preheat oven 0.375 Cook ice according to package directions brownie nthe hearty winter pil hich we've servedon 2 bed of smoky oven oasted Fomine hearts SSminutes. Add broccll and ‘ookfor 3 minutes. Drain, SIX: To chicken, ade potato broccoll minaur, tice salt and pepper and remaining | tsp ‘il. Toss gently to combine Serve over lettuce. NUTRIENTS PER SERVING Stueemesnne nes Rdvce ton set | BERETESMCME talon Addvnegrandsir | Geuseacsene® + Tikeups brown ice + Tthsp alive divided + Wezboneless skintess | TWO:Inalarge silt heat chicken breast cutingo | I tspolon medium. Add Sine eubes chicken and thyme and sus, + 1thep died thyme stiring occasionally until & 1 eg4,hardbotied ISgrapes tasted, with 3 ol) ham, Tozmozzar 1'lce tomate and pinch oregano earot rar) orange ‘Tuna ita:oztuna, ‘earot diced, 1 stalkeelery diced, Atbspmashed avocado, tsp diced ‘onion, ¥tbspred vinegar. pinch oreganoand Sleavesspinach 1 pear seearrot Sexzshrimp and 1 love gare mince sautéedin 250 olveai! 2eapsspinachand ‘eovegalic, minced, sautéed Int tspolveot! cup cooked wild rice fond 1 tp pe nuts Pn 1 serving Straeberry Rhubarb Muffing eftovers p83) 1 string cheese Mexican salaa EY ore ciontergmagnine supa as nate a be enero pea Tm prune Dra 2 G a zh u aE a2 a u 4 i aV0 = extra virgin alive of WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY | Strawberry Creamy Hot Cocoa: ‘YecupBob’sRed Mill | 2slicesbread, Apple Nut Butter rocoiste Smoothie: | Hest cupmile | Old Fashioned Roles | fonrted and as spred hsp Blond Mecupstden” | Btbxpcoconpomder | Oatrcockedin'ecup | Eaphummns | almond buterin Oganiceotnsoy” | andtospstevar | milan eupiion “ ‘pen st wy Unoweetened ‘fring tan Tenstewborice sad | 198052009 | | (aoe ce, Soymmc tewtoten | seater ‘banana ced ndbateortoost Seamberosand Tebspanedenenies, | tropefuit {oheattroush eal choceate 2tbop auton : Vite apple protein powder pinch cnmomen Keke id vthice aes ‘seringstranberry | 20pisachios vicupcottage cheese | 12 almonds Vcupdiied frabarbiutine | Joe conve Ucovern.85 wag {sing cheese ananaAimond | veppleburge | Turkeyasta power smoothie: | 1 serving Horseradish Butter Sandwich: 2tbspalmond butter cooked, 102 Aletevers) mozzarella, 1 sce Blend 1% cups Eden Organic EDENSOY Salmon & Asparagus with Hllandoise ‘and banana, sliced, | tomato, tsliceonion, | '¥ Unsweetened ‘Style Sauce & Gnasleesbreads | Yalee avocado, Soymit,nfosen | Srushed Reding foustinovener caromalne banana, tenovers.83) toner over nd eps Spinach, 1 cp fonen aameneryana | oneeerbrend oer 2Abaphummes eronge cheese pte 1 apple fanaeeds wth ice heer Tel Mie tortlachpsand | sananasmocthie: | rstingcheere | 1 grapeft ‘weap dry Bob'sted | eupsala Hm | Blend cn Eden | rota chips Anite Fashionee OrganictDeNsOY Rolled Oats and | Unsweetened Soy- 2 tbsp each walnuts L silk, $$ banana and ( and did cherie Meupchoceate po ree Pre | venponder wthice cx Greskyosurt orchickenand | TurkeyPastsED Zapsromaine, | azbeefeyeround, ‘hele gat Zeupsromaine, | eachotwrapswith | 2ibspteta 2tbsp | bral t cap broc minced bated | 2tbspchopped | Stixpsaien stbep. | @cedearoe oep | colystemed Sccup Toone Carrots abaptete, | shredded mozzarella | deedonion tspine | cooked quinos and Somchtale | iumesetdouon | Sumecseinens | nenttapreders | Sapprones Buimedangnine” | ispinenuse.2toep | bral thenwwap.” | egarand eta -v0: | Desperomsine, redvinege tnd Uervingtoseredst | 2th chopped eopesflakestext 2aaps steamed tale Pepperfaasten | tp cvOO Zeaps sts Saimont Asparagus” | carat 2th fete, witrnolandase’ | Vtoepdiced onan, 1 sweetpotato Srlesoucessme-_ | 1 tpplne nuts, baked an shedRedskinaip 8 | 2toypred vinegar sive inetetover)| ana tetp £00 NV1d 1vaw Ef c Mam turkey and esp sgerlcpowder and 2eups spinach, sc cup cooked black beans, Yecupdiced tomatoes, cup cottage cheese, 2thsp diced onion, 2tbspred vinegar and I tspEVOO 2eupsspinach, ‘Wecups tomato sauceand 2thep grated Parmesan (eat irsave leftovers) sens Gea ating BDrecipes // meal plan RECIPES: WEEK 1 Noteniy with Noho Stanet Stee! Onion elder alonyoutotinlyalic the ablebubithoutlosing Your dig butby keeping thetoolinpaceandesteng Perpendclarte he prnae Youcanazo create fine ees thotareperfet orld ‘Se apple, pottoes ofr tiytimeyouneed fine sie 515 norprowebstoracom Lend yourbusy bees haping hand th tis LATHER UP Wins sire base, Umbrstypetace soap {sh makesa quik ation to your snk teatmnitkeepyoursoapat he ready But fvenfitdoes rate contot ith your klchen Soteresitant $5, umbra.com teen ‘messuring cups. Wh — Spann ctcosr one Inside, the sectatle design makes tem ‘easy tostre while 2g vsalitetett0 Jourktchencounter. 5380 redenvelope.com SOFTEN & GLOW thatindude Wanderncingerand Tal Lemengraes The SOI Company's insturseandis an be ured ae on arc 826, thesoleacom v DRINK RESPONSIBLY A Beyond SIs 10% recyclable bote const ‘onthe company has partnered with te socal “nterpite group Coin nthe mason tosa¥e theranfret With each ote purchased yout tecevean station codethatenaeryouta ‘elect tbe one square meter of ares hati beprotectedin your name. 529, mysgg.com ? f a DOUBLE DUTY Inspire by nature the Scone eof Pate ore made fomabest restart toyourtbia making te Smuitasng ett perfecto the upcoming prtlo season $90 persotof four momastoreors q@ GET CRACKING ‘common problem of emving egal remnants om your ‘Suc batter Aongwithanersipraboe bottom thats Securely onany soc, thebon's handy spout makesfor fy fuer poring $12 Fstonbrand om sins ean ating DTBy JIL grew up in Los Angeles before there was a taco truck on every corner, There were a few Mexi- can restaurants around, but most were pretty middling, Ifyou wanted authentic Mexican food, you had to venture into East LA, which my family did on a regolar basis ‘There was one place in particular we went £0 member the name) for a couple of dishes that Pl never forget. ‘My mom and step-ad were mad for ropa vieja (old clothes) a dish made ‘of shredded beef and vegetables sim- ‘ered together. [loved how they were always so excited to order ropa vieja. One of my favorite dishes was albssndigas soup. fortunately, lll never re Albéndigas history Albéndigas (pronounced al-bon-dee- fs) means “meathalls” in Spanish and originates from the Arabic word al-bundua, meaning “haze,” in reference tothe typically smallish size, Why an Arabic name for a Spanish meatball? Because the Moors of North Arica brought meatballs to Spain In turn, the Spaniards introduced meat- bulls to North America when they arrived in Mexico, Fastforward to today, and there ate differences: Spanish albondigas are typically served alone or witha tomato sauce asthe main course ‘as tapas, while Mexiean albndigas 92 ceantaing varci.00 aso a hearty and refreshing bowl of igas — a Mexican meatball soup. IAN HOUGH, PHOTOGRAPHY BY RYAN SZULC are typically part of a soup or stew. As with any traditional recipe, there are many supposedly authentic ways t0 prepare the soups the cooking methods differ rom one region in Mexico to another. But most would agree that alhdndigas are made with geound beef and uncooked rice. The meatballs are then simmered in a tomaro-laced broth until hoth the meat and rice are cooked. Many recipes add fresh mint ro the ‘meatballs, while some include other herbs and spices Cleaning it up Although not terebly high in fat ie ‘easy to cut down the fat by substituting turkey for beef. [also use brown rice instead of white, and since brown rice takes longer to cook, I partially cook the rice before mixing it into the turkey. Asa binder for che meat min- ture, an egg whit is used instead of awhole ex. “Typically there are vegetables in the broth, but again, ther’ variation between what kinds and how much, Because it's springtime, 'm keeping things light and bright by starting with abasic trinity of onions, carrots and celery then adding some peas toward the end (see the sidebar for other veg table addition ideas. ‘While sill hearty and refreshing, any clean albndigas soup is finshed traditionally with cilantro, Delicioso! ADDITIONS TO THE SOPA, OR SOUP teshadto say whieh vegetables are tad tional nalbsnigae seup-So create your ‘vn radon byadé= Ing ratever yu, Here area ew seasonal suggestions: Summer Zucchini geeenbeans andcon winter Potatoes, sweet potas toes and ahancl ‘of chard kale or rmostad eens Spring Big chunks of arts, spinach and salons ‘Youcan also use Beet pork chicken, ‘horizeoracombins toninseadofturey Chopped fresh ‘oregano, staple ‘of Mexican cuisine -Cuminand iano, ‘which are both ‘ommoninMerican ‘ooking Note thatthe ation of vegetables wil mmakethesoup more stew ka unlss you akowanttoada mmorebrothmedium saucepan, combine rice See eee cause een Moen Sea a oe eee ras) Pernice reed eee torre Tomatoes and jalapei. increase heat thigh Sis ee ete ees | Shape into 24 Minch meatballs. ee tert) CeCe eas ‘gently, unt meatballs are cooked though, See eee Re a uae Ce ay corer Seen tes raters em area eee eer yeat smart // ask the doc Should you be concerned about arsenic in your food, and are raspberry ketones a valid weight-loss aid? Jonny Bowden weighs in. e I've heard several new alarming reports about arsenic in foods. Should Ibe worried? found thar nine out of 88 samples of apple and grape juices contained more arsenic than the government permits in drinking water. And research from the Dartmouth Childrea’s Cencee found higher levels of arsenic in the urine of pregnant women who ate rice than in the urine of women who didn’t. The Dartmouth researchers also found thar children who consumed rice during the ages of six to 17 had 14% more arsenic in their urine chan non-rice eaters. But should you be worried? That depends who you ask. ‘The US Food and Drug Adminis- tration (FDA) eurrently sets no limit ‘on the amount of arsenic allowed in foods, but consumer groups are urging the FDA to set standards for arsenic in rice, which absorbs more arsenic than, lother grains. For now, the FDA is being cautious, and doesn’t currently recon ‘mend consumers change theit rice-cat ing habits. So far, they have found no evidence suggest QA creaneaing sans it’s unsafe to eat. BY JONNY BOWDEN, PhD, CNS, Bur the United States Environmen- tal Protection Agency (EPA) assumes there is no “safe” level of exposure to the kind of arsenic found in food, so in my view, the less the better. Pd certainly avoid the nine juices found to be high in the Consumer Reports study, and I'd probably cut down on rice just to be safe, Bur don't worry, there's a world ‘of whole grains heyond rice! Fo tasty grains you should be eating but probably aren't, check out our slide- show at cleaneating.com/march-2013. Are raspberry ketones the next big “miracle” weight- loss supplement? Ever since raspberry ketones were discussed on a daytime medical showe, stores haven't been able to keep che supplement instock, claiming i's “the number one miracle ina bottle to burn your fat.” Actually, it's nothing of the sot. Tn reality, isa whole lot of hype with very litle substance Raspberry ketones are the natural compounds found in taspherties thar give chem their pleasant smell. They're chemically similar to capsaicin, che mouth-burning ‘compound in hor peppers that is thought to have certain pain-relieving, properties. And sure, it may well turn tout thae raspberry ketones, like so many other compounds isolated from planes, actually have some benefit. In fact, one rat study showed that supple: mental ketones protected rats against nonalcoholic steatohepatitis (NASH), or fatty liver disease ‘There have only been a handful of small Asian studies on raspberry ketones, which were all done on rats 1 on cells in test cubes. One of the studies showed that the ketones in- creased secretion of a hormone called. adiponectin, which helps break down, fat, while the other studies showed that high amounts of ketones protected the rats from fat gain while slightly ing theie fat burning. But that tiny bit of preliminary research ~ promising as ic may be ~ hardly justifies the market- ing of raspberry ketones as a “miracle” weight-loss product for humans. ©ee ua Gs Recipe Guide Creer ties secu cr with our selection of healthy, energizing recipes for every meal of the day! G_GRAINS & VEGETABLES |_|] ¢) [Pistachio Pesto Noodle Salad ‘Apple Oatmeal Crumbs s1es) |e Freezable Vegetarian PASTAS, SOUPS & SALADS | J@) ©) Creamy Mushroom Sour wn X " : ead wr so) [9] 9) [Aneta Pn #6) hatred oma So . (© Ham & Swiss Stuffed Acorn Squash ES) Miatechia Rotts Rood . ‘Mongolian: Style Beef Crepes eo} 0} (Zucchini Lasagne ©) ©) [Quick Pickled Radishes! ithe “ oe Pappardeldwn rcs Fis & SEAFOOD

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