MEAL PLAN LIKE A BOSS Clean EatingSPRING2022 50 SPRINGTIME RECIPES TOUR THE SUNNY MED ingredients & inspiration MIX & MATCH grain bowls for the win! Ultimate Mezze Platter + TURMERIC GUMMIES worth the hype?
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contents SPRING 2022 FEATURES PHOTO BY ROB FIOCCA, FOOD STYLING BY LINDSAY GUSCOTT, PROP STYLING BY FRANNY ALDER 40 LET’S GET MEZZE! Create a sunny and bright spread that —oh, by the way— is also good for you. RECIPES BY MARIANNE WREN 50 MIX & MATCH Pick a grain, any grain—that’s the fun of these infinitely customizable, always- delicious bowls. RECIPES BY SARAH SWEENEY 62 POWER UP Make the most of your food choices and you won’t need that 3 pm latte ever again. BY HEATHER ADAMS, RECIPES BY BETH LIPTON 74 TOUR GUIDE Take a spin through the Mediterranean with flavors as diverse as the region itself. RECIPES BY JILL SILVERMAN HOUGH 86 LET THE LIGHT IN Brighten up your meal plan, morning, noon and night. RECIPES BY SARAH SWEENEY Extra Veggie Pan Bagnat p. 85 2 SPRING 2022
BITS + BITES 32 REGULARS contents 14 EASY DOES IT Recipe Guide 4 60 No one will guess Online 6 HEALTH that you spent Outside+ 10 48 Fiber love, next to no time microgreens for in the kitchen. 94 the win, a DIY kitchen scrub 35 MEAL PLAN LIKE A BOSS and more. DO-GOODERS Clean EatingSPRING2022 16 The latest and greatest 50 THE in kitchen HAPPENING must-haves. SPRINGTIME Spring brings the Boston LIVE BETTER RECIPES Marathon, an artichoke 26 TOUR THE festival and a SUNNY MED new cookbook. TWO BIRDS, ONE STONE ingredients & 18 Vitamin inspiration deficiencies FORWARD getting you MIX & LOOKING down? Add some MATCH Alter Eco’s CEO dynamic duos. grain bowls Arnulfo Ventura for the win! believes that 36 doing well and Ultimate Mezze Platter + doing good are THE GOLDEN not mutually CHILD TURMERIC exclusive. Turmeric GUMMIES gummies— worth the hype? 20 are they worth it? Or are they ON THE COVER Clean Eating 102 (ISSN 1913-7532, USPS 003-610) is published quarterly RAYS OF just hype? SUNSHINE FEATURED (four times per year in February, April, June and September) by Outside Jordanian chef 38 The Ultimate Mezze Interactive, Inc. The known office of publication and advertising offices are at Himi Hunaidi Platter, p. 49 1600 Pearl ST, STE 300, Boulder, CO 80302. Periodicals postage paid at Boulder, whips up creative BRAIN WAVES CO, and at additional mailing offices. Canadian GST #40064408. salads inspired Surprising ways RECIPE POSTMASTER: Send address changes to Clean Eating, P.O. Box 37751, Boone, IA by her homeland. meditation can Marianne Wren 50037-0751. To remove your name from promotion lists write to Clean Eating, help keep your PHOTOGRAPHER P.O. Box 37751, Boone, IA 50037-0751. The publisher and editors will not be 24 mind sharp Maya Visnyei responsible for unsolicited material. Manuscripts and photographs must be and agile. FOOD STYLIST accompanied by a stamped, self-addressed return envelope. Please note: All BADA BING! Michael Elliot readers are advised to consult their physician before beginning or adding Five pantry 96 PROP STYLIST a new fitness regimen or changing their diet. Clean Eating does not accept staples that Cailen Speers any responsibility for injury sustained as a result of following the advice or deliver zest GET FIZZY suggestions contained within the content of this magazine. and zing. WITH IT Rhubarb and 28 green tea combine in this FANCY THIS springy sparkler. These swoon- worthy items combine gorgeous design and a green mission. CLEANEATING.COM 3
recipe guide Say hello to spring with this vibrant collection of recipes, infused with the flavors of the Mediterranean. Feast your eyes on customizable grain bowls, fresh takes on salads, party-ready plates plus a Levantine-inspired meal plan to nourish body and soul. sauces + toppers Curry Yogurt Dressing p. 53 • • • Gochujang Dressing p. 53 • • Lime Pepita Dressing p. 53 • • • Apricot Vinaigrette p. 53 • • • Pickled Cabbage p. 54 •••• Red Lentil Crisps p. 54 •• Super Seedy Clusters p. 54 • • • • Zucchini Chips p. 54 •••• 4 SPRING 2022
recipe guide better-for-you breakfasts vegetarian plates •••• •• •• •• •• •• ••• • p. 88 p. 88 p. 94 p. 22 p. 23 p. 34 p. 60 p. 61 Savory Yogurt Lentil Kebab Halloumi Chocolate Egg, Spinach & Salad with Salad with Artichoke & Buckwheat Bulgur Bowl Bowl with Turmeric Tahini Nutty Tomato Tahini Shake Feta Breakfast Roasted Vinaigrette Olive Pasta Bowl Chickpeas Sauce Burrito poultry + seafood •• • •• ••• •• • •• • p. 68 p. 85 p. 85 p. 91 p. 94 p. 22 p. 34 p. 34 Spring Greens Baked Falafel Extra-Veggie Extra-Veggie Halloumi, Spinach Salad Sumac Chicken Miso Cod Lemony Salad with with Lemon Walnut-Coated Pan Bagnat Pan Bagnat Zucchini & Salad with Zesty with Radish Salmon & Goat Cheese Dill Tahini Sammy Salad Lentil Salad Yogurt Sauce Cucumber Salsa Spinach Cakes •• • • • •• ••• •• •• p. 34 p. 48 p. 60 p. 60 p. 72 p. 72 p. 73 p. 83 Chicken Thighs Mediterranean Spicy Olive Farro Bowl Freekeh Bowl Mussels in Miso Turkey Meatball Grilled Branzino with Cherry Stuffed Chicken Oil–Poached Marsala Pan Ginger Broth Tikka Masala with Peperonata Shrimp Sauce meaty mains apps + sides • • •• •• •••• •••• •• • p. 84 p. 90 p. 92 p. 94 p. 84 p. 84 p. 42 p. 43 Chicken Harissa Grilled Chicken Meatballs with Salmon with Creamy Chicken Deconstructed Grilled Lamb Phyllo Halloumi Roasted Veg & Green Bean & Chermoula Tzatziki Farro Salad Skillet with Lamb Gyros Salad with Bruschetta “Fries” with Salad Artichokes Muhammara Cups Hot Honey Dip sweets + sippers •• •• • ••• •• •• •••• p. 44 p. 49 p. 49 p. 49 p. 67 p. 73 p. 96 Sweet Potato Wild Mushroom Greek Yogurt & The Ultimate White Bean & Biscuits with Chocolate Green Tea Lemon Herb Flatbread with Honey Dip Mezze Platter Roasted Red Goji Berry Rhubarb Butter Basil Oil Drizzle Pepper Dip Nut Clusters Sparkler • Paleo • Quick (45 mins or less) • Vegetarian (may contain eggs and dairy) • Gluten-free CLEANEATING.COM 5
cleaneating.com Rev Up Naturally Caffeine might deliver energy quickly, but there are other ways to Looking for LEAD IMAGE MOMO PRODUCTIONS/GETTYIMAGES.COM, SUSTAINABLE EATING IMAGE BY RONALD TSANG, WOMAN AND DOG PHOTO MASKOT/GETTYIMAGES.COM, LUNCH PHOTO BY OLIMPIA DAVIES get a boost. Try these caffeine-free morning routines to enhance alertness and support something whole-body, all-day energy, without the crash. cleaneating.com/increase-energy specific? Check out our Clean Eating Guides, which provide comprehensive info on various health conditions and concerns. Easy Sustainable Eating Feel-Good Brain Boost Lunches for a Better Mood One simple swap can lead to a Quick tips for improving your Eat up and elevate your mindset Get Clean Eating greener diet. cleaneating.com/ outlook. cleaneating.com/ and your concentration. Delivered to eco-friendly neurotransmitters cleaneating.com/lunches Your Inbox: Stay in the loop! Follow Us on Social: Sign up for our Connect with CE on social for more recipes, cooking tips, health news and inspiring clean-eating content. weekly newsletter to receive our @cleaneatingmag @cleaneatingmag @cleaneatingmag @cleaneatingmag latest recipes, meal plans and exclusive expert tips at cleaneating.com/ newsletter. 6 SPRING 2022
online [ ASK OUR EXPERT ] [ ONLINE COURSES ] Q | Which spring ingredients are the most Outside Learn nutrient-dense? Discover the benefits of slowing down as you delve into The season is marked by abundant produce that’s loaded the physical, energetic and meditative aspects of the “other with good nutrition. Some favorite farmers’ market picks: half” of yoga. Josh Summers will guide you through theory Fiddlehead ferns—the young fronds of ferns—are rich in and practice and the science behind why your fascia loves antioxidants, vitamins A and C, potassium, magnesium Yin Yoga. All bodies and minds are welcome, especially and manganese. (Blanch in salted water until just crisp- if your go-to practice is vigorous or you’re always on the tender or lightly sauté and toss into salads, frittatas or move. learn.outsideonline.com/yin-yoga-101/ pasta dishes.) Add fava beans to soups, salads, veggie sides and dips for a shot of fiber, vitamin K, B vitamins and folate. Morels are one of the few dietary sources of vitamin D, plus they offer iron, fiber and B vitamins. (Sauté them with asparagus for a side dish, or add them to homemade pizza for a gourmet upgrade.) Although usually paired with strawberries in pies and other treats, rhubarb is actually a vegetable and it’s chock-full of disease-fighting antioxidants (including lycopene), vitamins K, C and A, manganese, folate and potassium. —Beth Lipton, Clean Eating’s culinary nutritionist [ MEET OUR EXPERTS ] JONNY BOWDEN PhD, CNS PAMELA SALZMAN BA, MBA [ SOCIAL ] Board-certified nutrition Clean Eating Academy instructor, YOGA IMAGE COURTESY OF YOGA JOURNAL specialist, motivational speaker, natural foods cooking instructor The Comfort Vegan author and expert in the areas and holistic health counselor. White Bean Chili from the of weight loss and health. Her blog, pamelasalzman.com, Winter 2021/2022 issue is offers healthful recipes and tips. the perfect reducetarian BETH LIPTON Brooklyn-based meal. It mainly uses pantry recipe developer, freelance writer, JAMES SMITH MBA staples, and it’s quick, cookbook author and Clean Clean Eating Academy instructor easy and delicious. Eating’s contributing culinary and director of Agri-Food and Your family, and the nutritionist. The Grove at Western Fair District planet, will thank you. in London, Canada. —Taylor Chapman ERIN MACDONALD RDN @taylor.chap TIFFANI BACHUS RDN MARIANNE WREN BA, CC Toronto, Canada Clean Eating Academy instructors, Recipe developer and food registered dietitians and nutrition, stylist. She completed her fitness and wellness experts. training at Dubrulle French Culinary School and The IVY MANNING Portland, Culinary Institute of America. Oregon–based recipe developer, cooking instructor and best- We want to hear from you! If you make one of selling cookbook author. Follow our recipes, let us know by tagging #CleanEatingMag @ivy_manning on Instagram. or emailing [email protected]. CLEANEATING.COM 7
ISSUE 102 • PRINTED IN THE USA EDITOR Amanda M. Faison CREATIVE DIRECTOR Stacy Jarvis-Paine EDITORIAL PHOTOGRAPHERS ADVERTISING SUBSCRIBER CHIEF EXECUTIVE COPY EDITOR Nadia Anochie SALES SERVICES OFFICER Angie Mattison Roberto Caruso EAST COAST MEMBERSHIPS Robin Thurston DIGITAL EDITOR Olimpia Davies SALES EXECUTIVE support@ Heather Adams Rob Fiocca Mason Wells outsideinc.com CHIEF OPERATING NUTRITION Ty Milford 917-656-2899 800-350-1984 & COMMERCE CONSULTANT Costas Millas mwells@ PRINT OFFICER Antonina Smith Angelica Oles outsideinc.com SUBSCRIPTIONS Danielle Quatrochi CONTRIBUTING James Ransom WEST COAST CLEcustserv@ CULINARY Ronald Tsang SALES EXECUTIVE cdsfulfillment.com CHIEF FINANCIAL NUTRITIONIST Maya Visnyei Anne Hassett 800-728-2729, OFFICER Beth Lipton 415-404-2860 International Ajay Gopal RECIPE TESTER FOOD STYLISTS anne@ customers Sarah Sweeney Michael Elliot hassettmedia.net 1-515-248-7685, CHIEF PRODUCT FACT CHECKER Lindsay Guscott cleaneatingmag.com/ OFFICER Joy Ferguson Matthew Kimura SALES STRATEGY customerservice Christopher Glode Lauren LaPenna & CLIENT SUCCESS P.O. Box 37751, ART Claire Stubbs DIRECTOR, Boone, IA 50037-0751 CHIEF PEOPLE GROUP CREATIVE SALES STRATEGY OFFICER DIRECTOR PROP STYLISTS & CLIENT SUCCESS CORPORATE Jade Curtis Christina Erb Franny Alder Kristen Zohn OFFICE SENIOR GRAPHIC Brooke Deonarine MARKETING 1600 Pearl Street, CHIEF EXPERIENCE DESIGNER Cailen Speers DESIGNER Suite 300 OFFICER Alaina Greenberg Judith Nesnadny Boulder, CO 80302 Drew Elder CONTRIBUTING PRODUCTION MANAGER, 303-440-0601 DESIGNERS & CIRCULATION SALES STRATEGY support@ CHIEF REVENUE Erin Lutz DIRECTOR OF Savanna Brown outsideinc.com OFFICER Shaelyn Miller CIRCULATION MANAGER, Scott Parmelee Jackie Shipley & CUSTOMER CLIENT SUCCESS ACCOUNTING SOLUTIONS Caroline Lustgarten BUSINESS CHIEF LEGAL RECIPE CREATORS John Albin MANAGER OFFICER Himi Hunaidi DIRECTOR OF CONSUMER Alice Morgan Christina Halliday Beth Lipton PRODUCTION MARKETING ASSISTANT Jill Silverman Hough & MANUFACTURING DIRECTOR OF CONTROLLER CHIEF TELEVISION Sarah Sweeney Barb Van Sickle MEMBERSHIP Kelly Baumgardner OFFICER Marianne Wren CIRCULATION MARKETING Mark Burchill MANAGER Asha Demarsh CONTRIBUTORS Angela Martinez SINGLE COPY VICE PRESIDENT, Beth Lipton SALESFORCE SALES MANAGER SALES & STRATEGIC Brittany Martin COORDINATOR NPS Media Group PARTNERSHIPS Robert Sawyer Cossette Roberts Sharon Houghton Elizabeth Shaw PREPRESS PUBLIC RELATIONS Ann Swanson MANAGER & COLOR [email protected] VICE PRESIDENT Lauren Toyota SPECIALIST & GENERAL Helen Wong Joy Kelley MANAGER OF Shae Yearwood PREPRESS HEALTHY LIVING SPECIALIST GROUP Amber Novotny Andrea Kupfer VICE PRESIDENT OF CONTENT STRATEGY Zander Baron VICE PRESIDENT OF MARKETING PJ Rabice VICE PRESIDENT EXECUTIVE CREATIVE DIRECTOR Andrew Lincoln 8 SPRING 2022
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Hiro Landazuri’s free-flowing philosophy allows him to mix and match disciplines. BY AMANDA M. FAISON, PHOTOGRAPHY BY TY MILFORD 10 SPRING 2022
outside+ action hiro Hiro Landazuri exists in an have terrible social anxiety. The progress elastic space. He has found was slow, but it mirrored my yoga practice.” unlikely common ground in both science’s rigidity Landazuri ultimately shelved academia in and yoga’s fluidity. This is the name of yoga, although he still strongly the place from which he draws on the connections between anatomy, develops and teaches his physiology and emotional intelligence. The unique style of yoga called truth is, you can take the scientist out of Body Smart. the lab, but you can’t take the lab out of the scientist. “I’m a diehard scientist in my soul,” Landazuri found yoga he laughs, explaining that everything has the early, almost by accident, opportunity to be an experiment. as a 17-year-old seeking respite from running- Take cooking, for example. Landazuri will induced shin splints and make the same recipes again and again for plantar fasciitis. “I peeked a month, each time altering one variable to my head [into a class] and see what happens. He does the same thing I saw a lot of people lying with his coffee (think drip coffee vs. an down with blankets on espresso machine vs. an electric kettle that top of them,” he says. “I heats water to the nth degree). And again thought, ‘This can help me? with social media, where he posts yoga poses Sure, why not?’ ” and videos for his nearly 300,000 followers. “This is why I enjoy social—you’ll know right Yoga quickly became a away if something doesn’t take,” he says. “I’ll diversion, a place to heal post the same videos over a span of time and and explore the bounds of change the language just slightly or the title his body while he studied and see what takes.” the sciences. Over time, however, what was once a hobby became a pursuit. While working on dual masters programs in medical pharmacology and cardio pulmonary surgery at California State University–Los Angeles, Landazuri was asked to teach his first yoga class. The connection was instant and its influence radiated beyond the mat. “I started using my yoga teachings to practice speaking in front of people,” he explains. “I CLEANEATING.COM 11
outside+ “There’s data and science around exercising outside—especially around trees and in wooded areas. One element that doesn’t change: prioritizing is not complete—there’s Scan here for more about our the outdoors. “There’s data and science around no pulling, only pushing, premium memberships, including exercising outside—especially around trees and there isn’t supposed to access to the yoga pose library, in wooded areas,” Landazuri says. Whenever he’s be an elevated heart rate, beginner tips and more. home in LA(Landazuri teaches yoga across the there are no fast-twitch world, at one point teaching in 40 countries in muscle movements,” he a mere 10 months), he takes his practice to the explains. “As long as I can Baldwin Hills Scenic Overpass, a quiet, secluded provide a viable reason to area with a view of the city. “It’s not exactly add something, I’ll do it.” woodsy, but it’s about as close as you can get in LA without driving far,” he says. In his own quiet way, Landazuri subscribes to Landazuri is a big proponent of teaching yoga the Outside+ lifestyle: He for every ability. He does not subscribe to the actively blends disciplines, usual prompts: “Do this posture, make this seeks information from shape, etc.” Instead, he cues sensation and multiple sources and what a pose is supposed to feel like when it’s turns to the healing power executed properly. He also incorporates other of the great outdoors as modalities. “Essentially, the yoga practice itself often as possible. 12 SPRING 2022
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[ HEALTH ] MVP: Three cheers It Girl for healthy fats! Your cells may burn more fat Fiber gets (and deserves) all the love. when they’re fueled with Fiber receives constant praise for its many health benefits. Aside from strong evidence that it essential fatty acids rich helps stabilize blood sugar, lowers cholesterol and may even help you live longer, fiber may also in omega-3s. Common lower your risk for dementia. A new study published in Nutritional Neuroscience found that sources include oysters Japanese adults who consumed more fiber, especially soluble fiber, than their counterparts and cold-water fish such were less likely to develop disabling dementia. The study included more than 3,500 healthy as salmon and tuna, as participants aged 40 to 64 who completed a dietary survey and were then followed for 20 years. well as flaxseeds and The study indicates that there may be correlations between a healthy gut and a healthy brain. pumpkin seeds. Best fiber noshes? Fruits, veggies, whole grains, legumes, nuts and seeds. Fiber Boost: Feel full for longer—and meet roughly 24% of your daily fiber requirement—by sprinkling 1 ounce (about 3 tablespoons) of ground flaxseeds into your smoothie or oatmeal. ONE-STOP SHOP WOMAN AT MARKET PHOTO BY RAWPIXEL/GETTYIMAGES.COM Multivitamins to the rescue? Believe me when we say we know how convenient it is to pop a pill to ensure your nutrition needs are being met (especially when you haven’t eaten a veggie all day). When life gets in the way, a multivitamin may serve as an important safety net, but it’s not something to shop the bargain bins for. Do your homework and purchase a third party– certified multivitamin that meets your needs for your age and stage of life. That said, quality multivitamin supplements can certainly help fill gaps, but they don’t contain all the nutrients you need (like fiber), so still seek out nutrient-rich foods. —Elizabeth Shaw, MS, RDN, CPT 14 SPRING 2022
bits + bites TWO-INGREDIENT CITRUS BATH & KITCHEN SCRUB • ½ cup baking soda • juice of 1 lemon 1 2 LEMON SCRUB PHOTOS BY LAUREN TOYOTA, MICROGREENS PHOTO BY PINKYBIRD/GETTYIMAGES.COM 3 How Does Your Garden Grow? 4 Kale and broccoli microgreens deliver a healthy punch, but how much is debatable. As with most things, the environment in which something grows 1 – To a small dish, add baking soda. plays a role in its health. Researchers for ACS Food Science & Technology 2 – Pour lemon juice over baking soda. examined the levels of phytonutrients in microgreens grown in commercial environments versus those grown on windowsills. For the purposes of the It will begin to foam immediately. study, kale and broccoli seeds were planted and then tested after 10 days (they were either grown in full sunlight on window ledges or in temperature- and 3 – Mix to form a thick paste. humidity-controlled greenhouses). Both samples were full of phytonutrients, 4 – Use immediately on your tub, tiles and but those grown on windowsills had higher levels of three flavanol compounds contributing to color and taste. On the other hand, seedlings grown in a sinks by applying a thin layer with a greenhouse environment rated higher in antioxidant- and anticancer-related sponge, gently scrubbing any tough compounds. All of which is to say you’ll reap benefits by growing your own and or extra-dirty spots. Let sit for 10 purchasing microgreens. BONUS: If you want to give your green thumb a try, minutes, then rinse well with warm check out our how-to guide at cleaneating.com/microgreens. water until any gritty residue is gone. KITCHEN KNOW-HOW: Speed up the ripening process of unripe pears or avocados by storing them in a paper bag with a fully ripened banana. The ethylene gas released by the banana accelerates the softening of certain fruits and veggies. CLEANEATING.COM 15
bits + bites [ THE HAPPENING ] Spring Ahead The new season brings with it the promise of new growth, outdoor events and, of course, new cookbooks. What we’ve got our eyes on. BY AMANDA M. FAISON Delicious read All hail the mighty, BOSTON MARATHON IMAGE BY BOSTON GLOBE/GETTYIMAGES.COM, ARTICHOKE FESTIVAL PHOTO ALEX GARCIA, MAG ONE MEDIA Spring means just one thing for cookbook fans: mighty thistle new releases! We personally can’t wait to get If there is a symbol of our hands on Mi Cocina by New York Times hope in the produce contributor and former Bon Appétit food editor world, it is the artichoke Rick Martínez. Through a combination of essays —all spiny and tough exploring Mexico’s cuisine and must-try recipes like on the outside and Oaxaca’s Mole Coloradito and Tacos de Capeados tender-hearted on the from coastal Baja, each chapter transports readers inside. The thistle is to one of the country’s seven culinary regions. also keto-approved for Let’s get cooking! May, Penguin Random House being low in net carbs and high in fiber. But, One foot in front here’s a question: Have of the other you ever tried artichokes April means marathon incorporated into lumpia, season in Boston with cupcakes, burritos, the biggest race of them sausage or ice cream? all—the 126th Boston You’ll get your chance Marathon—on April at the 62nd Artichoke 18. Even if you’re not a Festival in Monterey, runner, you can’t help but California. The bonanza, get caught up in Boston’s which takes place positive vibe. Whether June 11 and 12 at the you catch the race from Monterey County Fair & the sidelines or watch Event Center, includes the elites run on TV, the cooking demonstrations, event’s infectious spirit a farmers’ market, an will have you lacing up agricultural education your shoes and upping exhibit and even live your mileage. We draw entertainment. For tickets inspiration from the and more info, check out runners of all shapes, artichokefestival.org. sizes and ages who have put in the work. 16 SPRING 2022
ADVERTISEMENT EAT, DRINK & STILL INVIGOR8 free of harmful ingredients. SHRINK The makers of INVIGOR8 were determined Morning Shake Can Help You Lose Weight to make the first natural, non-GMO nutritional shake & green superfood. The result is a By Amber Rios meal replacement shake that contains 100% grass-fed whey that has a superior nutrient Being a health and nutrition correspondent other shake I’d researched had tasted chalky, profile to the grain-fed whey found in most means that companies frequently send me their clumpy and packed with hidden “no-no’s” like shakes, metabolism boosting raw coconut oil, products, and ask for my stamp of approval. cheap protein, tons of artificial ingredients, not hormone free colostrum to promote a healthy Most of the time I dive into research, give the to mention harmful synthetic dyes, additives, immune system, Omega 3, 6, 9-rich chia and product a try, and send the company honest sugars, preservatives, and hormones. And even flaxseeds, superfood greens like kale, spinach, feedback about what they’ll need to change though INVIGOR8’s full meal replacement shake broccoli, alfalfa, and chlorella, and clinically before I’ll recommend it. Plus my hectic job cost more than many of the shakes I’ve tried, it tested cognitive enhancers for improved mood and my determination to stay fit means I’m was about half the price of my favorite salad, and and brain function. The company even went a always hunting for a quick and nutritious way the nutrition profile looked second to none. step further by including a balance of pre and to fill up on nutrients my body needs. So I can probiotics for optimal digestive health, uptake, confidently say, “I’ve tried it all”. Wanting to know more, I reached out to a and regularity and digestive enzymes so your few of the people who were talking about it on body absorbs the high-caliber nutrition you get Last Tuesday work was especially hectic, trustworthy fitness forums. By the next morning from INVIGOR8. but I’d booked with my $200 an hour personal three people got back to me saying, trainer, Tony, a triathlon winning, organic-to- As a whole-foods nutritionist with a thriving the-bone fitness guy with a ten mile long track “As a trainer I love Invigor8. It’s definitely practice I understand the importance of filling record of whipping the “who’s who” into shape helped me to have more all-day energy, plus my body with the best Mother Nature has to in record time, so I had to go. He noticed that build the kind of lean sculpted muscle that offer. I have always been reluctant to try new my set count was down and playfully asked, burns more fat.” products because I was never sure of the impact “Feeling a little tired today?”, as he handed me a they would have on my energy, and weight. bottle from his gym bag. After one sip I figured “Yes, I’ll recommend it, it tastes great, and I INVIGOR8 is different, not only because it’s that there was no way this could be healthy really like how it keeps me feeling full for hours.” delicious, but because it helps me to maintain because the creamy chocolate flavor was just the energy I need to run my busy practice, while too delicious. Still, he’d never risk his reputation. “I’m a marathon runner and a friend helping me to stay fit and toned. Considering all recommended it to me. Drinking it has become of the shakes I’ve tried, I can honestly say that With more than a healthy dose of a part of my regular training routine, because the results I’ve experienced from INVIGOR8 are scepticism I decided to investigate this shake my time has improved, my energy is up, and I’m nothing short of amazing. he’d called INVIGOR8. thinking more clearly than ever before.” A company spokesperson confirmed an Turns out, it’s a full meal replacement shake, I decided to take my investigation one step exclusive offer for our readers: if you order this which stunned me because virtually every further by researching the development of month, you’ll receive $10 off your first order by INVIGOR8. I was pleasantly surprised to find out using promo code “CE10” at checkout. You can that the company went to great lengths to keep order INVIGOR8 today at www.Invigor8.com or by calling 1-800-958-3392.
[ FIVE THINGS ] The Next Generation IMAGES COURTESY OF ALTER ECO FOODS Forward Looking Ventura’s mission in the natural foods world doesn’t end with When Arnulfo Ventura came aboard Alter Eco—known for its better-for-you, better-for-the- organic, clean and green sweet snacks and chocolate—as the new world snacks. He envisions a CEO in January, he brought with him a deep-seated belief that more inclusive world where he doing well and doing good don’t have to be mutually exclusive. sees more entrepreneurs like himself—Latinx and other people BY AMANDA M. FAISON of color (POC)—in the consumer packaged goods industry. This 18 SPRING 2022 is a cause close to his heart, and in 2020, he helped co-found Project Potluck, a professional community dedicated to helping POC build successful companies and careers. “In the natural space, if you look at representation of POC in leadership positions, we have work to do,” he says. “How do I reach my daughter? How do I reach children like her so they don’t feel like they have to be the first [POC] in this industry?”
bits + bites 1 – Think big: “While I was at 4 – Take the long view: “I believe that in Stanford Graduate School of our industry there are jet streams, which are Business, I spent time at the different from trends. Those come and go. Stanford Woods Institute for Jet streams are lasting and enduring. Once the Environment. I wanted to start a beverage company with we identify them, they seem so obvious—for bottles made from plants. The instance, the no-sugar movement has existed technology wasn’t there then. since the Naked Juice days and now you’re seeing But now… we’ve made such huge it again. Two examples of jet stream products we progress. The innovation is really recently launched [in January] are our granola exciting to me—it draws me.” and our Truffle Thins, which we think can be disruptive. These new products, together with 2 – Put your mission front and our chocolate in bar format, are a really unique center: “We’re trying to get combo, unlike any other on the market.” more consumers to know our mission,” Ventura says. A big part of that is championing Alter Eco’s cleanest and greenest vision by making packaging that’s backyard compostable. For example, the company’s chocolate truffle wrappers are made of eucalyptus and birch and can be thrown right into the compost bin. Ventura says Alter Eco’s labels are designed with forest imagery to represent regenerative agriculture. “We’re trying to bring the consumer closer to how their purchase can impact the rainforest and countries we source from.” 3 – Be a force for good: These 5 – Leave the world better days, people are looking for than you found it: brands they can trust. “For Ventura draws tremendous consumers, it used to be that inspiration from his 13-year- an absence of evil was good old daughter, Eliana Sofia. enough. The presence of good “She’s amazing,” he says. “I’m is what we’re looking for today. having real-time education For us, it’s one chocolate at conversations with her. I’m a time, it’s one compostable teaching her the difference wrapper, it’s one farmer at a between soil and dirt—that time, and, in turn, it’s a better one is alive and one is dead. A world. That’s a major goal.” lot of my innovation insights come from conversations with her. She’s the future.” CLEANEATING.COM 19
[ THREE WAYS ] Jordanian chef Himi Hunaidi, founder of Toronto-based Rays of Levantine restaurant Madame Levant, combines the flavors and techniques of her homeland into three fresh salads. Sunshine RECIPES BY HIMI HUNAIDI, PHOTOGRAPHY BY ROBERTO CARUSO FOOD STYLING BY CLAIRE STUBBS, PROP STYLING BY FRANNY ALDER 20 SPRING 2022
bits + bites LENTIL KEBAB SALAD WITH TURMERIC TAHINI SAUCE: (opposite) This craveable turmeric-tahini sauce means you’ll want to make these plant-based kebabs (yes!) again and again. Turmeric contains curcumin, which is prized for its anti- inflammatory effects. HALLOUMI SALAD WITH NUTTY TOMATO VINAIGRETTE: (top) Not familiar with halloumi? This semi-firm cheese’s texture makes it perfect for grilling—and you’ll love the salty tang. Plus, our vinaigrette gets a boost from magnesium– and iron–rich pine nuts. SUMAC CHICKEN SALAD WITH ZESTY YOGURT SAUCE: (bottom) Bright and tangy sumac stars in this crowd-pleaser. The vibrant spice is high in antioxidants and helps to neutralize free radicals. You’ll likely have extra sauce left over—use it as a dip for veggies. “Sumac delivers a bright, lemony flavor. Try using it in place of lemon zest. CLEANEATING.COM 21
Sumac Chicken Salad 3. Prepare sauce: Combine all sauce SALAD with Zesty Yogurt Sauce ingredients except yogurt in a small bowl. Set aside for 5 minutes, then 4 cups baby spinach SERVES 4. stir in yogurt. 4. When ready to serve, divide kale 1 lime juiced Sumac, a tart, citrusy berry that’s mixture among bowls. Top with sliced ground into a brilliant pink powder, chicken, eggplant and yogurt sauce. 2 tbsp olive oil adds an unexpected acidic pop. Q Sumac delivers a burst of bright lemony flavor, and the superfood also salt and pepper, to taste HANDS-ON: 20 MINS. TOTAL: 50 MINS. packs a powerful anti-inflammatory punch. Use it in place of lemon zest. The 2 cups sugar snap peas, halved SALAD pinker the sumac, the fresher it is. 1 lb boneless, skinless 1 mango, sliced into thin wedges chicken breasts (2 breasts) ¼ of recipe: Calories: 330, Total Fat: 16 g, 2 tsp sumac Sat. Fat: 3 g, Mono. Fat: 10 g, Poly. Fat: 2 g, 4–5 radishes, thinly sliced 3 tbsp extra-virgin olive oil, Carbs: 18 g, Fiber: 7 g, Sugars: 8 g, Protein: 30 g, divided Sodium: 498 mg, Cholesterol: 67 mg ½ cup fresh cilantro, sea salt and ground black roughly chopped pepper, to taste Lentil Kebab Salad with 1 small eggplant, cut into Turmeric Tahini Sauce EQUIPMENT ½-inch half-moons 1 tsp ground cumin SERVES 4. 12 small (6-inch) wooden 1 bunch kale, cut or torn into skewers, soaked bite-size pieces These plant-based kebabs (made from 2 cups shredded purple cabbage red lentils and potatoes) combine 1. Prepare kebabs: In a medium ½ red onion, thinly sliced with crunchy snap peas, mango and a saucepan over medium-high, heat 2 tbsp apple cider vinegar turmeric-tahini sauce for a full meal. oil. Add shallots and cook for 3 minutes, until soft. Add potato, SAUCE HANDS-ON: 30 MINS. TOTAL: 50 MINS. garlic, ginger and turmeric; cook 1 tbsp sumac for 5 minutes. Add water, lentils, salt 1 clove garlic, minced LENTIL KEBABS and pepper and simmer, covered, for 1 lemon, juiced 1 tsp extra-virgin olive oil 5 minutes. Remove lid; cook on low ½ tsp each sea salt and ground 1 shallot, minced for 12 to 15 minutes, until water has black pepper 1 small yellow-fleshed evaporated. Set aside to cool for ½ cup whole-milk Greek yogurt potato, peeled and cut into 10 minutes. ½-inch cubes 2. Preheat oven to 425°F and line a 1. Prepare salad: Preheat oven to 2 cloves garlic, minced large baking sheet with parchment 425°F and line a baking sheet with 2 tsp minced ginger paper. Mist with cooking spray. parchment paper. Place chicken on 1 tsp ground turmeric 3. To potato-lentil mixture, stir in one side of baking sheet. In a small 3 cups water flour and mix well. Shape into kebabs bowl, combine sumac and 1 tbsp 1 cup red lentils, rinsed (each about 2½ inches long) and oil; brush mixture over chicken and ½ tsp each sea salt and ground skewer on wooden picks, making sprinkle with salt and pepper. Bake black pepper 12 skewers total. Place on baking for 10 minutes. Toss eggplant with 2 tbsp chickpea flour sheet. Bake for 12 minutes, until cumin, 1 tbsp oil, salt and pepper. X If you don’t have chickpea flour, golden brown. (Alternatively, grill the Add to the other half of the sheet use whole-wheat flour or cassava. kebabs. Let them firm up in the fridge and continue baking for 25 minutes, for about 20 minutes beforehand.) until chicken is cooked through SAUCE 4. Prepare sauce: In a small bowl, and eggplant is tender and lightly ½ cup tahini whisk together all ingredients. browned. Set aside until cool enough 1 lemon, juiced 5. In a medium bowl, mix together to handle, then slice chicken. 3 tbsp Dijon mustard spinach, lime juice and olive oil. 2. To a medium bowl, add kale and Season with salt and pepper and cabbage and massage with remaining 3–4 tbsp water divide among bowls. Top with snap oil. Add onion and vinegar and toss. 2 tsp raw honey peas and mango. Divide kebabs among ¼ tsp each sea salt and bowls and drizzle with sauce. Garnish ground turmeric with radish and cilantro. ¼ of recipe: Calories: 579, Total Fat: 27 g, Sat. Fat: 4 g, Mono. Fat: 13 g, Poly. Fat: 9 g, Carbs: 70 g, Fiber: 13 g, Sugars: 17 g, Protein: 21 g, Sodium: 763 mg, Cholesterol: 0 mg 22 SPRING 2022
HIMI HUNAIDI PHOTO BY ROB FIOCCA Halloumi Salad with bits + bites Nutty Tomato Vinaigrette The SERVES 4. Rising Sun This salad leans on halloumi, a semi- firm cheese with a high melting point, The face behind for a protein-rich bite. Madame Levant. HANDS-ON: 25 MINS. TOTAL: 25 MINS. For those not familiar, the Levant refers to the region—generally Israel, Jordan, Lebanon, VINAIGRETTE Cyprus and Syria—sitting on the eastern shores 1 cup sun-dried tomatoes of the Mediterranean Sea. The French term ¼ cup unsalted pine nuts poetically evokes the rising sun in the east, and 3 tbsp extra-virgin olive oil it also perfectly describes Himi Hunaidi’s sun- 2 tbsp red wine vinegar dappled personality. Born in Jordan, Hunaidi went to culinary school 2–3 tbsp water in France but found she had more opportunities in North America. She took up residence in LA, sea salt, to taste where she started a mommy-and-me cooking class and considered opening a falafel food truck BOWL before moving to Toronto in 2018. “Cooking was 5 oz halloumi cheese, sliced always what I wanted to do,” she says. ¼ inch thick In Toronto, Hunaidi continued to share her 2 cups red leaf lettuce, heritage by cooking for friends. She created a torn into bite-size pieces low-key meal service, where neighbors would 1 pint cherry tomatoes, halved pick from a Levantine menu ahead of time and 1 red bell pepper, chopped she would make the dishes and have them ready 2 green onions, chopped to be picked up. Word spread, and soon, in 2019, 1 avocado, sliced she was opening a restaurant: Madame Levant. ½ cup microgreens “I feel like it was the connective buildup of what I wanted to do and the recipes I wanted to show 1. In a medium bowl, soak sun-dried the world,” she says. tomatoes in hot water for 5 minutes; At Madame Levant, Hunaidi cooks the dishes that drain. To a food processor, add sun- speak to her—that speak of her—like her aunt’s dried tomatoes, pine nuts, oil and m’shaut fritters made with cauliflower, parsley, vinegar. Process for 30 seconds. With onion and egg. It’s the restaurant’s number-one- motor running, drizzle in water until selling brunch item. “I thought it would be a smooth. Season with salt. Set aside. difficult dish to introduce,” she says. “No one in 2. Mist a cast iron skillet with cooking North America eats cauliflower for breakfast. But spray and heat on medium-high. Add this is what we have for breakfast.” And this is the halloumi; cook for 6 minutes, turning essence of Madame Levant: Hunaidi has carved halfway, until golden on both sides. out a space that is an ode to the region that will 3. In a medium bowl, toss lettuce with always, and forever, be home. a heavy drizzle of vinaigrette; divide among plates. In same mixing bowl, Scan the code and get grooving toss cherry tomatoes, bell pepper and to Madame Levant’s playlist. onions; add to lettuce. 4. Top salads with halloumi, avocado CLEANEATING.COM 23 and microgreens. ¼ of recipe: Calories: 415, Total Fat: 34 g, Sat. Fat: 10 g, Mono. Fat: 17 g, Poly. Fat: 5 g, Carbs: 19 g, Fiber: 7 g, Sugars: 9 g, Protein: 13 g, Sodium: 407 mg, Cholesterol: 27 mg
bits + bites [ FOODIE FAVES ] 1 Bada Bing! 4 Five pantry staples that promise to deliver extra zip and 5 zest. Your kitchen will never be the same (in a good way). 24 SPRING 2022 BY AMANDA M. FAISON, PHOTOGRAPHY BY NADIA ANOCHIE 2 1 4 3 Lemon Aid More, Please We are obsessed You might think of with INNA pickle’s harissa—the North salty lemon African condiment— condiment. Think as a paste. But New briny, citrusy York Shuk’s Rosey preserved Meyer Harissa comes in a lemons chopped dried blend, which up and ready to be makes it perfect dolloped on top of for sprinkling on fish or stirred into everything. The rose a vinaigrette. $13, petals add delicate innajam.com flavor, while the sun- dried chiles bring 2 subtle heat. $10, Buzz Worthy nyshuk.com Trader Joe’s Creamed Multi- 5 Floral New Zealand Go Nuts! Honey delivers Big Spoon Roasters’ a unique floral- handcrafted cashew earthy-herbal flavor butter draws a bit profile that’s the of sweetness from direct result of delicious coconut New Zealand bees nectar. And with a pollinating native 3-ounce jar option, trees and plants. you can even pack You’ll be hooked one in your carry-on on the taste. $4, when traveling. traderjoes.com (Yep, been there, done that.) 3 $15.50, bigspoon Open Sesame roasters.com Tahini already has our hearts, but enter Hebel & Co’s halvas, which are crumbly, fudgelike confections, and we’re swooning. These halvas are not only organic and vegan but also gluten-free and certified non-GMO. $14, hebelco.com
#1 BEST-SELLING MUSHROOM BRAND IN THE U.S. SPINSscan Natural / Natural Products Supermarkets >$2MM / Total US - Natural Channel / Mushrooms Ingredient Report / 52 Weeks Ending 12/26/2021. 1,400MG 1,500MG LION’S MANE LION’S MANE PER SERVING PER SERVING 760MG 800MG INTRODUCES LION’S MANE LION’S MANE MYCOBREW® PER SERVING PER SERVING LION’S MANE DRINK MIXES New MycoBrew® mycelium-powered drink mixes are reinforced with organic, USA-grown Lion’s Mane, “The Smart Mushroom”! TRY ALL FOUR MYCOBREW® DRINK MIXES FOR AN UPGRADE TO YOUR EVERYDAY ROUTINE! MYCOBREW® COFFEE MYCOBREW® MATCHA MYCOBREW® COCOA MYCOBREW®MOCHA Organic Lion’s Mane and An uplifting blend of A delicious blend of This superfood formula combines 100% Arabica instant coffee Lion’s Mane and shade- Lion’s Mane and 100% Arabica instant coffee, Lion’s are the perfect upgrade to grown Japanese matcha. Fair Trade Certified™ Mane, and Fair Trade Certified™ your morning routine! cocoa and coconut sugar. cocoa and coconut sugar. hostdefense.com
two birds, one stone Concerned your diet may be lacking important nutrients that keep your body functioning at its prime? Consider adding some dynamic duos. BY ELIZABETH SHAW, MS, RDN, CPT The Dietary Guidelines for Americans shows of attributes that qualify it as an important that current low intake of nutrient-dense nutrient-esque food component. A high- foods and beverages has resulted in fiber diet not only has been shown to lower underconsumption of calcium, potassium, the risk of heart disease, it also contributes to dietary fiber and vitamin D. Deficiencies keeping you regular and may help reduce risk of these nutrients and food components of type 2 diabetes. And since fiber helps keep has led them to be classified as nutrients you full for longer, you may have less desire of public health concern. Low intake to munch mindlessly between meals. can result in a host of physical ailments, including muscle cramps (calcium), HOW TO KNOW IF YOU’RE DEFICIENT heart palpitations (potassium), fatigue While one of the easiest ways to spot (fiber) and bone pain (vitamin D). a deficiency in dietary fiber is having difficulty pooping (yep, we said it), signs If that sounds downright alarming, don’t and symptoms of deficiencies in calcium, panic: There is an abundance of foods that vitamin D and potassium aren’t as easy to can help ensure you meet your daily nutrient self-diagnose. For instance, feeling fatigued needs. But first, let’s revisit why you need and weak may be a sign of a deficiency of these essentials in the first place. all three of these nutrients. If you consistently feel run down and moody, this may be THE BASICS directly related to your vitamin D levels. Calcium and vitamin D are known for Both calcium and potassium are electrolytes, their role in bone health, but both are so a deficiency may be suspected if you also important for muscle contraction and experience sudden muscle fatigue and nerve communication throughout the body. spasms as well as abnormal heart rhythms. Vitamin D has also been shown to be pivotal Dry skin may indicate a calcium deficiency, in immune health. while low potassium levels may present as a never-ending desire to drink or needing Potassium, an electrolyte, is essential for to use the restroom more often. muscle contraction and nerve transmission, but its big claim to fame is the crucial role The bottom line is that day-to-day stressors it plays in keeping your heart and kidneys affect our bodies differently, so make sure functioning at their prime. to consult with your doctor about concerns and whether you need to supplement. Dietary fiber might not be classified as a vitamin or mineral, but it has a plethora 26 SPRING 2022
PHOTO BY RONALD TSANG Fuel Up full body Pinpoint foods rich in calcium, Work Smarter, potassium, fiber Not Harder and vitamin D, and you’ll feel Ensure you’re meeting your the difference. dietary needs by adding these affordable, nutrient-rich foods to your meal plan. We think of these foods as killing two birds with one stone. Chickpeas (100 grams): Whatever pulse you fancy, open a can of beans and toss them on everything! Chickpeas pack nearly 8 grams of fiber and 291 milligrams of potassium per serving. Try our Curried Cauliflower Rice Bowls with Crispy Chickpeas for a healthy helping of hardworking nutrients. cleaneating.com/ cauli-rice-bowls UV-exposed mushrooms (100 grams): White button mushrooms can log 1,050 IU of vitamin D, 305 milligrams of potassium, 3 milligrams of calcium and 1 gram of fiber. Mushrooms are the only non-fortified plant source of vitamin D, but since vitamin D from foods may not be as well absorbed, you may still need a supplement; speak to your doctor if you’re concerned. Pistachios (28 grams): Not only are these nuts a source of complete protein, they can also pack 3 grams of dietary fiber and 286 milligrams of potassium, making them a great post-workout snack. Elizabeth Shaw is a national nutrition expert, personal trainer and four-time author who owns ShawSimpleSwaps.com, a nutrition communications business. Shaw appears frequently in the media, both online and in broadcast, where she breaks down the latest evidence-based science. Follow her at @shawsimpleswaps. CLEANEATING.COM 27
fancy 1. HAVE CUP, this WILL TRAVEL The Geode Rose These swoon-worthy Eats 16-ounce cup items combine gorgeous by S’well is picture- design and a green perfect for a meal on mission. Treat yourself. the go. ThermaS’well technology keeps BY AMANDA M. FAISON your snack cold (or hot!), and the 28 SPRING 2022 container is BPA-free. $40, swell.com PHOTOGRAPHY BY ROBERTO CARUSO, FOOD STYLING BY CLAIRE STUBBS, PROP STYLING AND HAND MODELING BY FRANNY ALDER
style 2 34 56 7 8 9 editors’ pick 2. GO, GREEN The adorable Ponytail Palm from Lively Root arrives by mail and is ready to brighten up your space right out of the box; starting at $38, livelyroot.com. 3. SUPER BOWLS Store-bought items can’t contend with the warmth of handcrafted goods like Red Barn Pottery’s nesting bowls. Ceramicist Nancy Nardone finishes these bowls with a matte “wild sage” glaze that is both rustic and neutral; $49, etsy.com. 4. SAFE KEEPING If you’re a phone-dropper, Pela’s Seashell Expression case is your ultimate safety net. Plus, it’s pretty and compostable (the case is made from super-strong flax fiber leftover from harvest); $60, pelacase.com. 5. A GRAIN OF SALT Made of porcelain with a hand-stitched leather pull, the gorgeous Remo Cellar by DBO Home is so handsome, you may decide not to forgo salt; $80, cedarandhyde.com. 6. BASKET CASE Woven seagrass brings structure and airiness to West Elm’s two-tone basket; starting at $36, westelm.com. 7. STATEMENT PIECE Made from reclaimed walnut with epoxy accents, WoodLab’s one-of-a-kind charcuterie boards are the ultimate in form and function; starting at $145, woodlab.co. 8. AHHH, AROMATHERAPY Too many diffusers are made from plastic, but Vitruvi’s stone diffusers are crafted from high-quality ceramic and look like art pieces; $119, vitruvi.ca. 9. MILK IT Once you discover Almond Cow—and how easy it is to make fresh, preservative-free plant milk—you’ll be a fan for life; $195, almondcow.co. CLEANEATING.COM 29
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Easy Does It These dishes are so impressive that no one will guess you spent barely any time in the kitchen. BY SARAH SWEENEY, PHOTOGRAPHY BY COSTAS MILLAS 32 SPRING 2022
easiest-ever ARTICHOKE & OLIVE PASTA MISO COD WITH RADISH CUCUMBER SALSA MEDITERRANEAN STUFFED CHICKEN LEMONY SALMON & SPINACH CAKES CLEANEATING.COM 33
easiest-ever ARTICHOKE & OLIVE PASTA MISO COD WITH RADISH CUCUMBER SALSA SERVES 4. TOTAL: 20 MINS. SERVES 4. TOTAL: 18 MINS. 8 oz whole-grain spaghetti 3 tbsp extra-virgin olive oil 6–8 medium radishes, diced 3 cloves garlic, minced ½ English cucumber, diced 1 cup green olives, pitted and coarsely chopped 1 tbsp rice wine vinegar 1 8-oz jar artichoke hearts, drained and quartered X try Eden Foods Brown Rice Vinegar, Organic 1 tsp black sesame seeds zest and juice of 1 lemon 2 tbsp unsalted butter, room temperature, divided 1 cup basil leaves, torn + more for garnish 1 tbsp white miso paste ¹ ₃ cup sliced almonds, toasted 4 4-oz fillets cod or black cod, skin on ¼ tsp each sea salt and ground black pepper ¼ tsp ground black pepper ½ tsp red chile flakes and Parmesan, optional 4 lime wedges, optional 1. Bring a large pot of water to a boil. Cook pasta 1. In a small bowl, combine radish, cucumber, vinegar according to package directions. and sesame seeds. 2. Meanwhile, in a large skillet over medium, heat oil. 2. In a second small bowl, stir together one-half of the Add garlic and sauté for 30 seconds, or until fragrant. butter and the miso paste. Add olives and artichoke hearts and sauté for 2 minutes, 3. In a large nonstick skillet over medium-high, melt stirring frequently. remaining butter, then add fish, flesh side down. Reduce 3. Reserve 2 cups of pasta water. Drain pasta and add heat to medium. Cook 2 minutes per side. Using a spoon, to skillet with olive mixture. Add reserved pasta water, smear miso butter over fish. Turn over and cook for lemon zest and juice, basil, almonds, salt and pepper. another 1 to 2 minutes, until fish is golden and firm to Toss to combine. Garnish with fresh basil and, if using, the touch. Season with black pepper. Top with radish- sprinkle with chile flakes and Parmesan. cucumber salsa and serve with lime wedges (if using). LEMONY SALMON & SPINACH CAKES MEDITERRANEAN STUFFED CHICKEN SERVES 4. TOTAL: 20 MINS. SERVES 4. TOTAL: 30 MINS. 3 tbsp avocado mayonnaise 1 cup spinach, chopped ½ lemon, zested and juiced ¼ cup roasted red peppers, diced 12 oz cooked salmon, fresh or canned, flaked ½ cup basil, chopped + more for garnish 1 cup frozen chopped spinach, thawed and ¹ ₃ cup mozzarella cheese, grated ½ tsp each sea salt and ground black pepper, divided squeezed dry 2 large boneless, skinless chicken breasts (1 lb) ¼ cup chopped dill + more for garnish 1 tbsp olive oil ¹ ₃ cup whole-wheat bread crumbs 1 egg, lightly beaten 1. Preheat oven to 425°F. In a small bowl, combine ½ tsp each sea salt and ground black pepper spinach, roasted red pepper, basil, mozzarella and 3 tbsp olive oil one-half of each salt and pepper. 4 lemon wedges 2. Insert a thin paring knife into thickest part of breast and slice down the side to make a 3-inch pocket. Stuff 1. In a small bowl, whisk together mayonnaise and lemon pocket with filling, dividing evenly between the 2 breasts. juice. Set aside. In a medium bowl, combine lemon zest, Secure with a wooden pick. Season with remaining salt salmon, spinach, dill, bread crumbs, egg, salt and pepper. and pepper. Mix well and form into four ½-inch-thick patties. 3. In a large ovenproof skillet over medium-high, heat oil. 2. In a skillet over medium-high, heat oil. Add patties and Add breasts, top side down, and cook until golden, about reduce heat to medium. Cook 6 minutes per side, until 3 minutes. Gently flip chicken and transfer pan to the golden brown and firm to the touch. Drizzle with sauce oven. Bake for 20 minutes. Remove wooden pick and slice and garnish with dill. Serve with lemon wedges. chicken before serving. 34 SPRING 2022
tools Do-Gooders A pop of color here and a powerhouse there. Meet our new staples. BY AMANDA M. FAISON RETRO ROYALTY The SMEG citrus juicer is the be all, end all of juicers. Its spout is dripless and the juicing bowl is BPA-free. Plus, this guy is cute enough to sit on the counter. $200, food52.com LEAD PHOTO BY TY MECHAM & JULIA GARTLAND /FOOD52 MORE IS MORE GIVE US THE SCOOP THE BLITZ COOKING AS ART BLADE RUNNER We never say no to a new Who has time to wrestle In our green-smoothie Caraway Home’s 3-quart There are times when a bowl—especially when it with a flimsy ice cream world, the blender gets saucepan comes in chef’s knife just won’t comes to Crate & Barrel’s scoop—dessert deserves a daily workout. Hurom’s dreamy colors, and do—like when filleting watercolor-hued bamboo Hexa Power High Speed that’s to say nothing fish. Enter Victorinox’s the ultimate tool. Blender is a workhorse, of the easy-to-clean, Swiss Classic Filleting mixing bowls. They’re KitchenAid’s Gourmet Ice whirring every frozen nontoxic ceramic Knife. It’s all about the durable and crafted Cream Scoop gets props berry to perfection. We flexible blade. Plus, the from surplus bamboo for its ergonomic handle also love the soup mode. coating. Now we want knife is dishwasher-safe. fiber. $50, set of five, the whole collection. $50, victorinox.com crateandbarrel.com and cast zinc head. $349, hurom.com $105, carawayhome.com $12, kitchenaid.com CLEANEATING.COM 35
The Turmeric is everywhere, Golden and we’re not mad about it Child The brightly hued spice with Convenient and tasty, turmeric gummies anti-inflammatory properties are the hottest new supplement promising has a whole lot of potential, to fight inflammation and improve your offering up possible health health—but do they really deliver? benefits for your heart, mind and joints. But one BY HEATHER ADAMS, visit to your local drugstore PHOTOGRAPHY BY ANGELICA OLES or supermarket will show you that turmeric isn’t just a trend—it’s the trend. Countless brands are unveiling gummies that promise all the perks in a deliciously sweet form. But do the supps deliver? Or are they just overhyped? Turmeric gummies may offer potential benefits Just like pills and powders, turmeric gummies may deliver a good-for-you dose of beneficial bioactive compounds in the form of curcumin. Curcumin and the other curcuminoids present in the yellow-orange spice are the nutrients that make it so great for your health. With natural, powerful anti- inflammatory properties and strong antioxidant content, curcumin may help fight chronic inflammation within the body. It may also fight free radicals and the oxidative damage they may cause. The curcumin content in turmeric may also have potential advantages for those with certain health concerns or conditions. Curcumin studies have suggested some promise in treating arthritis, its symptoms and the inflammation it causes in the joints. Research also suggests some positive potential in treating depression. Even if you don’t have any health concerns, one study suggests that curcumin may help propel you into a better mood. In the study, 36 SPRING 2022
the boost curcumin boosted key significantly higher amount Turmeric gummies many that contain anywhere neurotransmitters, like than supplements offer. can contain sugar from 2 to 8 grams of sugar serotonin and dopamine, that One of the biggest potential per serving. But it’s not just can perk up your outlook. And in comparison to drawbacks of turmeric sugar and added sugar that your average turmeric gummies (or any gummy, pops up—sugar alcohols So, turmeric gummies supplement, gummies really) isn’t what they are also a common additive. containing curcumin just may generally have even less to lack but rather what’s Even sugar-free varieties have potential benefits when offer. According to Cleveland added: sugar. Unlike pills may include sugar alcohols taken regularly. But popping Clinic, gummy vitamins and powders, gummy (they’re typically listed under a couple of supps once a shouldn’t be considered supplements are appealing the total carbohydrates day may not be as powerful a 1:1 swap for regular because they taste great. under names such as maltitol, or effective as taking more dietary supps. They tend to They’re often fruity and sorbitol, erythritol and xylitol traditional forms of turmeric. contain fewer vitamins and sweet, almost like a piece on the nutrition label). minerals, and it can be hard of candy because… they Gummies may not to determine how much, nearly are. While these amounts may contain as much exactly, you’re getting out of seem minuscule in the grand curcumin as you think each serving. This is because It’s common for all kinds scheme of your diet, they Why are turmeric gummies gummies have a more limited of gummies, from daily add up in sneaky ways. Taking not as potent as turmeric shelf life, and they become multivitamins to apple sugary gummies and eating alone? By design, gummies less potent as they age. The cider vinegar to skin, hair other foods high in sugar simply don’t contain the same strength of whatever’s inside and nails supplements, to or sugar alcohols can tip amount of nutrients as your can sometimes fade over contain added sugars. For you towards excessive sugar typical dietary supplement. weeks and months, altering example, Hum’s Glow Sweet consumption, especially if In general, turmeric can be how much you’re getting Glow gummies contain you aren’t keeping an eye a bit weak in its potency. each time you take a serving. 2 grams of added sugar per on the totals in other foods. While turmeric in its most So, your actual intake may serving. Similarly, Nature As a general note, you’ll also natural form (a fresh root) vary from the amount listed Made gummy multivitamins want to keep an eye out for does contain curcumin, there on the bottle. contain 3 grams of added preservatives and additives. isn’t a whole lot of this key sugar per serving. Turmeric Remember, supplements bioactive compound present. It may be a good idea gummies are no different. aren’t heavily regulated, Typically, ground turmeric to choose a turmeric While every brand and and what’s inside can be is reported to contain just supplement that includes product varies, you’ll find surprisingly complex. 3% curcumin. And you both curcumin and black need a whole lot more than pepper or piperine. Black “Just like pills and powders, turmeric that in order to truly reap pepper naturally contains gummies may deliver a good-for- curcumin’s potential benefits. piperine, a substance that you dose of beneficial bioactive may help significantly compounds in the form of curcumin. Many researchers utilize increase your body’s ability curcumin extracts to study to absorb curcumin. In one any health advantages or study, the mere addition potential anti-inflammatory of piperine in turmeric properties in this compound. supplements increased These extracts may contain curcumin absorption by up to 95% curcumin—a as much as 2,000%. A-OK GUMMIES We give these turmeric supps a thumbs-up. 123 Mega Food Turmeric Inflammation Bulletproof Turmeric Gummies Mary Ruth’s Vegan Turmeric Response Gummies are organic, don’t contain sugar but do add ginger Gummies are non-GMO, gelatin-free contain black pepper and they’re for additional anti-inflammatory and recovery benefits. Each gummy dose and have only 1 g of total sugar. relatively low in sugar. This supp offers delivers 300 mg of turmeric extract They come in peach, lemon and 75 mg of whole turmeric plus 130 mg of mango flavors and provide 250 mg and 350 mg of ginger extract. of organic turmeric per serving. turmeric extract per serving. CLEANEATING.COM 37
Brain Waves Surprising ways meditation can help your brain stay sharp and agile. BY ANN SWANSON 38 SPRING 2022 ANNSWANSONWELLNESS.COM, ANN SWANSON, MS IN YOGA THERAPY, C-IAYT, LMT, ERYT500, IMAGE BY SVETIKD/GETTYIMAGES.COM
healthy mind “Positive effects have been seen in long- Neurochemistry 101 time meditators who practice for as little as 10 minutes a day.” Your brain is capable of naturally creating key chemicals Humans possess a unique super- and functional decline. Positive that pharmaceutical companies power among those in the animal effects have been seen in long-time synthesize in a lab. For example, kingdom: the ability to evaluate meditators who practice for as little serotonin helps regulate mood, the past and plan for the future. as 10 minutes a day. social behavior, appetite, Unfortunately, this evolutionary sleep, memory and more. advancement comes at an emotional Meditation seems to slow the Some antidepressants work cost—regret and worry, both natural reduction of brain tissue by increasing the usable levels often the result of not being in that comes with aging and improves of serotonin in your brain. the moment. Research shows that cognition and memory. Harvard Meditation has also been the more time you spend mind- researcher Sara Lazar found that shown to increase serotonin wandering (not being present), 40- to 50-year-old meditators have levels, without the side the less happy you’re likely to be. key brain structures similar to those effects. Measurable changes In fact, humans devote a whopping of non-meditators in their 20s: Gray of neurochemistry from 47% of their waking hours to matter increases in the prefrontal meditation include: mentally time-traveling. cortex, improving focus, problem- solving and emotion regulation. Brain alpha wave activity Fortunately, you can develop increased: Alpha waves are present-moment awareness through The limbic system—a complex associated with relaxation. meditation. Recent advances in two network of the brain responsible key areas of study—neuroimaging for behavior, emotions and survival GABA increased: Gamma- and neurochemistry—allow us to see instincts—is also altered with aminobutyric acid counteracts the measurable brain changes that meditation. The hippocampus anxiety and stress symptoms, result from meditation and lead to thickens, which boosts working leading to more relaxation. improved cognition and mood. memory and keeps you anchored in the present. Meanwhile, activity Serotonin increased: Modern neuroimaging technology decreases in the amygdala, lessening Serotonin helps regulate mood, like fMRI (functional magnetic the brain’s fear response. and low levels are associated resonance imaging) machines with depression. provide more-detailed brain scans Meditation literally changes your than ever before. Researchers neural configurations. Research BDNF increased: Brain- can now see the long-term effects suggests that meditation can be derived neurotrophic factor of practicing meditation on effective as an adjunct therapy for is a protein responsible neuroplasticity—the ability of the depression, anxiety, trauma, chronic for neuron health and brain to form new connections, pain, cancer, heart disease and more. neuroplasticity. Yoga can especially in response to learning Better yet, it can help prevent many boost BDNF and may help with or experiencing something new. issues before they start. Meditation chronic pain or depression. cultivates the neurobiology of Just as exercise develops your optimal health and resilience. Dopamine regulated: muscles, practicing presence Dopamine is the body’s reward through meditation strengthens There’s a reason this practice system, and dysfunction is neural connections. Meditation, has stood the test of time and why associated with addiction. asana and pranayama stimulate your there’s been an exponential growth Meditation may result in brain, which helps prevent atrophy of research on meditation in the past improved self-regulation. few decades: It works. Cortisol reduced: Cortisol is a stress hormone. When your baseline increases and levels are too high for too long, it can lead to inflammation and weight gain. Norepinephrine reduced: A decrease in norepinephrine, or adrenaline, means fewer stress hormones in your system. CLEANEATING.COM 39
Create a sunny and bright Mediterranean spread FOOD STYLING BY MICHAEL ELLIOT, PROP STYLING BY CAILEN SPEERS, HAND MODELS: MICHAEL ELLIOT, MAYA VISNYEI, SHAE YEARWOOD that—oh, by the way—is also good for you. RECIPES BY MARIANNE WREN, PHOTOGRAPHY BY MAYA VISNYEI WHITE BEAN & ROASTED RED PEPPER DIP P. 49 SPICY OLIVE OIL– POACHED SHRIMP P. 48 WILD MUSHROOM FLATBREAD P. 44 40 SPRING 2022
recipes let’s get mezze! PHYLLO BRUSCHETTA CUPS P. 42 HALLOUMI “FRIES” P. 43 GREEK YOGURT & HONEY DIP P. 49 41
SERVES 24. HANDS-ON: 15 MINS. TOTAL: 25 MINS. Phyllo 2 cups cherry with oil. Repeat layers X Try Athens vegan Bruschetta tomatoes, until all sheets are used. frozen phyllo dough. Cups quartered Cut into 24 squares and Thaw in the fridge press 1 square into each overnight or leave it The key to these little ½ cup crumbled cup of the muffin tin. on the counter for an phyllo cups is patience— full-fat feta hour before using. first when misting each cheese 3. Bake, rotating once, layer with oil, then until golden brown and 1 bruschetta cup: Calories: 36, cutting them to size and 12 pitted Kalamata crispy, 7 to 9 minutes. Total Fat: 2 g, Sat. Fat: 1 g, again after baking. You olives, roughly Transfer tin to a baking Carbs: 3 g, Fiber: 0 g, want to wait until the last chopped rack to cool completely. Sugars: 0.5 g, Protein: 1 g, minute to fill them, lest Sodium: 76 mg, they become soggy. 2 tsp red wine 4. In a large bowl, Cholesterol: 3 mg vinegar gently toss tomatoes, 1 tbsp extra-virgin feta and olives with olive oil + more 1 tsp dried oregano olive oil, vinegar and for misting oregano. 3 tbsp fresh 4 sheets whole- chopped chives 5. Just before serving, wheat phyllo fill cooled cups with dough, thawed 1. Preheat oven to tomato mixture, and covered with 375°F. Spray a 24-cup dividing evenly. Garnish a damp cloth mini muffin tin with an with chopped chives. olive oil mister. 2. Place 1 sheet of phyllo dough on a work surface, keeping the others covered by the damp cloth, and mist 42 SPRING 2022
recipes SERVES 16. HANDS-ON: 15 MINS. TOTAL: 38 MINS. + COOLING TIME. Halloumi 8 oz halloumi on prepared baking Chile “Fries” with cheese, cut into sheet and drizzle peppers Hot Honey Dip 16 3 x ½–inch with oil. (we use two sticks varieties in Salty, crispy and chewy, 4. Bake, flipping once, this recipe) these halloumi fries are 1 tbsp extra- until golden brown, are known sure to become a regular virgin olive oil 18 to 22 minutes. to boost in your recipe lineup. The Set baking sheet on metabolism real kicker, though, is the 1. Preheat oven to a cooling rack and and help spicy honey. You’ll find 425°F and line a let cool slightly for improve yourself drizzling it on all rimmed baking sheet 5 minutes. Transfer digestive sorts of things. with parchment paper. halloumi sticks to a health. serving platter and ¹ ₃ cup raw honey 2. In a small saucepan serve with warmed on medium-low, honey mixture for 1 red chile, seeded combine honey, red drizzling. and minced chile and jalapeño. Cook, stirring ¹ ₁₆ of recipe: Calories: 100, 1 small jalapeño occasionally, until Total Fat: 5 g, Sat. Fat: 3 g, chile pepper, honey just begins to Carbs: 10 g, Fiber: 1 g, seeded and bubble around the Sugars: 6 g, Protein: 5 g, minced edges, 30 to 45 seconds. Sodium: 139 mg, Transfer mixture to a Cholesterol: 24 mg ¼ cup white whole- heat-proof serving bowl wheat flour and set aside. 1 large egg + 3. Into separate shallow 1 large egg white, dishes, place flour, lightly beaten beaten egg and panko. Roll each piece of ¾ cup whole- halloumi in flour, then wheat panko egg and finally through X For gluten-free panko, pressing lightly panko, try Ian’s. to help the panko adhere. Arrange coated halloumi 43
SERVES 8–10 AS AN APPETIZER. HANDS-ON: 20 MINS. TOTAL: 30 MINS. GATHER UP Wild 1. Place basil, garlic, Mushroom olive oil, salt, pepper DINNER? OR Flatbread with and water into a mini A DINNER PARTY? Basil Oil Drizzle food processor; blend until smooth. Set aside. YOU DECIDE. Mushrooms are having The very definition of mezze is their moment in the sun, 2. Preheat oven to a jumble of small snacks eaten and why not? They’re 400°F. Line a large jammed with fiber, rimmed baking sheet together as a meal. While protein and antioxidants. with parchment paper. you can certainly serve these recipes individually, we think BASIL OIL 3. In a large skillet over mezze begs to be an occasion. medium, heat 1 tbsp oil. ½ cup loosely Add onions and cook, It wants to be a party. packed basil stirring frequently, leaves until soft and translucent, THE BASICS. 3 to 4 minutes. Reduce As with any gathering, success 1 clove garlic heat to low and season lies in inviting guests who will with one-half of the 2 tbsp extra-virgin salt and pepper, stirring not only enjoy each other’s olive oil to combine. Continue company but will also add to X try NOW cooking on low, stirring Real Food’s occasionally, until the flavor of the evening. Organic Extra onions are very soft and This mezze board serves 8 to Virgin Olive Oil begin to stick to the pan, 10 people, so consider that 7 to 9 minutes longer. ¼ tsp each sea Transfer onions to a your magic number. salt and ground bowl; wipe out skillet. pepper PLAN AHEAD. 4. Heat remaining To really impress (and to not 1 tbsp water 1 tbsp oil on medium- be stressed in the moment), high. Add mushrooms you’ll want to have everything WILD MUSHROOM and remaining salt FLATBREAD and pepper and cook, finished and the spread stirring frequently, until assembled before your guests 2 tbsp extra-virgin softened slightly, 3 to olive oil, divided 4 minutes. Place in a arrive. The exceptions are bowl; keep warm. the mushroom flatbread and 1 small red onion, the halloumi fries. If you’re thinly sliced 5. Place flatbread on prepared sheet and bake adding either of those as ½ tsp each sea salt until it begins to brown, accompaniments to the and ground black 5 to 7 minutes. Top with mix, they are best served pepper, divided mushrooms, onions and cheese and bake warm from the oven. 16 oz mixed wild until cheese has melted, mushrooms about 5 minutes longer. SET THE SCENE. (cremini, oyster, To pull off a mezze party, you shiitake), roughly 6. Transfer flatbread to chopped a cutting board. Drizzle need a very large board or with basil oil and platter. Layered with fruit, 1 large whole- garnish with arugula. vegetables and dips, this grain or whole- Cut into 16 squares. becomes the centerpiece wheat flatbread of the table. You’ll want to pizza crust ¹ ₁₆ of recipe: Calories: 114, have room on the table for Total Fat: 6 g, Sat. Fat: 1 g, additions like the phyllo cups 4 oz fresh Mono. Fat: 3 g, Poly. Fat: 0.5 g, and the poached shrimp. Set mozzarella, Carbs: 15 g, Fiber: 2 g, the table with small plates, torn into pieces Sugars: 1 g, Protein: 4 g, napkins and flatware—all the Sodium: 180 mg, better if they’re mismatched arugula, for Cholesterol: 6 mg in color and pattern. The idea garnish is to create a feast for the eyes as well as the stomach. 44 SPRING 2022
recipes CLEANEATING.COM 45
GREEK YOGURT & HONEY DIP P. 49 46 SPRING 2022
recipes COVER RECIPE WHITE BEAN & ROASTED RED PEPPER DIP P. 49 THE ULTIMATE MEZZE PLATTER P. 49 47
SERVES 8. HANDS-ON: 18 MINS. TOTAL: 25 MINS. Spicy Olive 3 dried arbol browned, 1 minute. It’ll surprise Oil–Poached chiles, crushed Add shrimp and cook, no one Shrimp stirring frequently, that shrimp ½ tsp red pepper until they turn pink, is high in Poaching shrimp rather flakes 3 to 4 minutes. Add protein, but than grilling or sautéing sherry and lemon juice, it’s also low ensures that they cook 2 oz cooking sherry stirring to combine. in calories gently, so you never have Remove from heat and carbs. to worry about them 1 lemon, juiced and top with parsley, It’s a good being rubbery or tough. stirring to combine. source The olive-oil bath also 3 tbsp chopped of iodine, adds rich flavor. fresh flat-leaf 3. Transfer shrimp and a 3-oz parsley and sauce to a serving serving 1 lb large shrimp, bowl and serve with provides peeled and crusty whole- torn crusty bread for 21% of deveined grain bread for dipping, if desired. the daily (31–40 size) dipping, optional allowance ¹ ₈ of recipe: Calories: 147, of B12. ½ tsp each sea 1. Arrange shrimp on Total Fat: 10 g, Sat. Fat: 1 g, salt and ground a baking sheet and pat Mono. Fat: 7 g, Poly. Fat: 1 g, black pepper dry with a paper towel. Carbs: 3 g, Fiber: 0 g, Sprinkle with salt and Sugars: 1 g, Protein: 10 g, ¹ ₃ cup extra-virgin pepper and set aside. Sodium: 228 mg, olive oil Cholesterol: 79 mg 2. In a large, deep 6 large cloves skillet on medium, garlic, minced heat oil. Add garlic, chiles and pepper flakes and cook, stirring constantly, until garlic is fragrant and golden but not 48 SPRING 2022
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