Clean Eating March 2013

The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time. Eat five to six times a day – three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long. Choose organic whenever possible. If your budget limits you, make meat, eggs, dairy and the Dirty Dozen (ewg.org/foodnews) your organic priorities. Drink at least two liters of water a day – preferably from a reusable canteen, not plastic; we’re friends of the environment…

We're looking to improve too! Tell us what you like (and don't!) cleaneating.com/survey Biotin, polyphenols, alpha-linolenic acid and thiamin. They sound scientific and important, but what do they really mean? Well, when was the last time you stopped and really thought about the many food choices you make throughout the day? You chose an apple and a handful of almonds as a snack over a candy bar because itÕs good for you, right? And what about that roasted salmon and beet salad? Because theyÕre healthy choices, of course. But is it enough to simply know that something is ÒgoodÓ for you? Is that all it takes to make you a clean-eating convert? What if I said beets are bursting with folate and betalains, and salmon is full of eicosapentaenoic acid (EPA), docosahexaenoic acid…

Q: I'd love to start growing a kitchen herb garden. What types of cooking herbs are best to start out with, and are there any that can be grown year-round? – Jessica Lee, COLUMBUS, OH A: I’ve had the best luck with rosemary, thyme, sage and flat-leaf parsley. Those types of herbs can be grown indoors year-round. I like to grow herbs that I use the most (such as the ones mentioned above) because they're more expensive to buy at the grocery store. In my experience, basil is temperamental and tends to attract little bugs when grown inside, so I would suggest staying away from it to start. In order to grow, herbs require sunlight (but not necessarily direct sunlight) and a rich soil base, so they can easily be placed in…

david rocco TV CHEF/COOKBOOK AUTHOR/EXECUTIVE PRODUCER, TORONTO, ON “My career is more of a DIY creation,” says celebrity chef David Rocco, featured in “Cooking With” (p. 34). “My wife, Nina, and I wanted to be filmmakers and thought doing a cooking show would be a great stepping stone towards that goal." From hosting and producing his first TV show to the creation of his hit series, David Rocco’s Dolce Vita, Rocco's authentic-tasting Italian dishes have earned him international acclaim from both critics and foodies alike. “I get emails from Italians around the world thanking me for reconnecting them with their mother or Nonna’s cooking, because they never learned or wrote down the recipes,” he says amy symington RECIPE DEVELOPER/CHEF, TORONTO, ON Amy Symington, a former head pastry chef, says there are many “chef” hats she…

I 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. –Katherine Andringa Healthy holiday dressing I made your Whole-Wheat Dressing with Wild Rice ("The Best Holiday Meal You'll Ever Make," p. 46, November/December 2012) for Thanksgiving and it was awesome. It was so easy to make and tasted so good. My family, who in the past has lived on processed foods, butter and lots of salt, thought it was great. I will definitely make this again. –Lisa Kowalkowski, Naperville, IL Lost weight on vacation! I want to thank you for your two-week meal plans in the October 2012 issue. I just returned…

Next to water, tea is the most consumed beverage in the world. We’ve known for ages about all the good nutrients in tea – catechins, polyphenols, antioxidants – but the good news about tea just keeps getting better. The latest research, from the Shanghai Women’s Health Study, shows that women who consumed two to three cups of tea (mostly green) a day had a 21% reduced risk of digestive cancers (including stomach, colorectal, liver and pancreas) compared to non-tea drinkers. Making tea your go-to drink makes sense! chew on this 126 Reserve your broccoli stalks! Simply peel away the fibrous outer layer, then slice and toss them in soups and stir-frys for extra crunchy flavor.…