January 15, 2015
Source: TODAY
Photo / Image Source: Unsplash "Clean eating" is the hot new way to eat healthy, and proponents say you can feel better and lose unwanted weight by focusing on fresh, unprocessed foods and cooking at home as much as possible. Here, Martha Stewart shares four tips and four recipes from her new book, "Clean Slate."
TIPS 1. Start with fresh produce, whole grains, and lean proteins; prepare them simply; and take the time to share a
"Clean eating" is the hot new way to eat healthy, and proponents say you can feel better and lose unwanted weight by focusing on fresh, unprocessed foods and cooking at home as much as possible. Here, Martha Stewart shares four tips and four recipes from her new book, "Clean Slate."
TIPS 1. Start with fresh produce, whole grains, and lean proteins; prepare them simply; and take the time to share and enjoy them.
2. Clean eating means making meals from scratch, whether a workday breakfast for one or a weeknight dinner for four.
3. Make your own snacks instead of relying on anything from a package.
4. Focus on every aspect of your meals — turn away from screens and devices and avoid other distractions so you can savor the process of cooking and eating.
RECIPES
Brussels sprout salad with avocado and pumpkin seed Serves 6 The tender leaves of Brussels sprouts make wonderful salad “greens.” Look for very firm, tight sprouts — the smaller the sprout, the sweeter it will be — without any unblemished leaves (or simply remove those before separating the rest). Avocado adds creaminess and heft to the dish, toasted pepitas a bit of crunch.
Ingredients
1 teaspoon finely grated lemon zest plus 11/2 tablespoons lemon juice
1/2 teaspoon Dijon mustard
3 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
1 pound Brussels sprouts, trimmed and leaves separated
2 tablespoons raw hulled pumpkin seeds (pepitas), toasted
1 avocado, halved, pitted, peeled and sliced
Whisk together lemon zest and juice and mustard in a bowl. Add oil in a slow, steady stream, whisking until emulsified. Season with salt and pepper.
In another bowl, toss dressing with Brussels sprout leaves and pumpkin seeds. Gently stir in avocado, season with salt and pepper, and serve immediately.
Nutritional information
Per serving: 166 calories, 13 G F (2 G Saturated fat), 0 MG cholesterol, 10 G carbohydrates, 4 G protein, 5 G fiber.
Vegan, dairy-free, nut-free and gluten-free
Spicy any-bean dip
Makes 1 1/2 cups
As its name suggests, this dip can be made with any type of bean — garbanzo, black, azuki or whatever variety you have on hand. They all provide a healthy dose of protein and fiber.
Ingredients
2 tablespoons extra-virgin olive oil
1 garlic clove, minced
1 tablespoon red onion, chopped
1 1/2 teaspoon ground cumin
1/8 teaspoon chili powder
1 1/2 cups cooked beans of your choice (garbanzo, black, azuki)
1/4 cup water
Coarse salt, fresh pepper to taste
1 tablespoon chopped fresh flat-leaf parsley
Selection of crudités
Heat 2 tablespoons extra-virgin olive oil in a small skillet over medium. Add 1 minced garlic clove and 1 tablespoon chopped red onion; cook until tender, stirring often, about 2 minutes. Add 1/2 teaspoon ground cumin and 1/8 teaspoon chili powder; stir to combine, and remove from heat.
Pulse 1 1/2 cups cooked beans, drained and rinsed, in a food processor until chopped. Add onion mixture and 1/4 cup water, and pulse to combine. Season with coarse salt and freshly ground pepper.
Stir in 1 tablespoon chopped fresh flat-leaf parsley leaves.
Dip can be refrigerated in an airtight container up to 5 days. Garnish with chopped parsley and serve with crudités.
Nutritional information
Per serving: 1/4 cup plus 2 tablespoons: 174 calories, 6 G fat (1 G saturated fat), 0 MG cholesterol, 21 G carbohydrates, 5 G protein, 4 G fiber
Vegan, nut-free, dairy-free, gluten-free
Chicken paillards with squash and spinach
Serves 4
Most people reach for butternut squash or acorn squash, but there are other varieties worth exploring, including Japanese kabocha squash. With its slightly sweet flesh and edible skin (which also contains many nutrients), kabocha is especially good roasted; try it steamed, too.
Ingredients
1/2 small kabocha squash, unpeeled, seeded, and cut lengthwise into 3/4-inch slices
1 small red onion, sliced into wedges, root end attached
1/4 cup extra-virgin olive oil
Coarse salt
4 boneless, skinless chicken breast halves (4 to 5 ounces each), butterflied
Red-pepper flakes
16 fresh sage leaves (from about 4 sprigs)
1 cup baby spinach leaves
Preheat oven to 425 degrees Fahrenheit. Place squash and red onion on 2 rimmed baking sheets. Drizzle 2 tablespoons oil evenly over vegetable mixture, and season with salt. Toss to coat, then spread in a single layer. Roast until squash is tender, about 15 minutes. Meanwhile, pound chicken to a 1/8- to 1/4-inch thickness. Season with salt and red-pepper flakes. Heat remaining 2 tablespoons oil in a large skillet over medium-high. Fry sage until just crisp, about 1 minute; use a slotted spoon to transfer to paper towels to drain. Working in batches, add chicken to pan; sauté until golden and cooked through, about 1 minute per side. Serve chicken topped with spinach, roasted vegetables and fried sage. Nutritional information Per serving: 267 calories, 15 G fat (2 G saturated fat), 51 MG cholesterol, 10 G carbohydrates, 26 G protein, 2 G fiber. Dairy-free, nut-free, gluten-free
Dark chocolate pudding
Serves 4
Ingredients
3 avocados, halved, pitted, and peeled
1/4 cup plus 2 tablespoons unsweetened cocoa powder
1/4 cup honey
1 teaspoon pure vanilla extract
Flaky sea salt, such as Maldon, for serving
Puree avocados, cocoa, honey and vanilla in food processor or blender until smooth. Sprinkle with sea salt before serving.
How can you introduce Clean Cooking into your diet? How can it positively impact your diet? Why?
Share the wealth of health with your friends and family by sharing this article with 3 people today.
If this article was helpful to you, donate to the Shidonna Raven Garden and Cook E-Magazine Today. Thank you in advance.