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Eat Clean

Eat Clean

Eat Clean

What we eat has a direct impact on the way in which we function and how we look. These delicious recipes are packed with fresh fruit and vegetables, lean proteins, whole grains and healthy fats to fuel your body. This bookazine is designed to help all of us get more superfoods on our plates to give a healthy boost to our diets. It will inspire you to broaden the array of foods that you and your family consume, all put together in the most delicious, but completely doable, way.

Country:
United States
Language:
English
Publisher:
Heinrich Bauer Publishing, L. P.
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In this issue

1 min.
invest in you!

We lead such busy lives with work and family, it’s all too common to think about everyone else’s well-being ahead of our own. How are you looking after yourself? Following a clean diet is a great start! What we eat has a direct impact on the way in which we function and how we look. This is incredibly powerful because it means we have a certain amount of control over our health by what we choose to put into our body. These delicious recipes are packed with fresh fruit and vegetables, lean proteins, whole grains and healthy fats to fuel your body right. Plus, following a whole food diet can help you to glow from the inside out. It’s your time to start your journey to a better, more beautiful…

2 min.
real food power

This is where eating superfoods comes in. Rather than turning to supplements (although these have their place), it is almost always better to consume foods that provide these nutrients. Nature provides a wonderful balance and package of nutrients not found in individual supplements. In addition, plant foods provide a wealth of phytochemicals—substances such as antioxidants—that benefit us enormously, beyond the basic needs for vitamins and minerals. While there is no official definition of a superfood, the word is used to describe foods and drinks that are the star players in providing essential nutrients and phytochemicals. A superfood might be high in one particular nutrient, such as oysters for their outstanding zinc content. Or it may have a high level of a phytonutrient known to be beneficial in protecting against a particular…

19 min.
start-up breakfasts

fried eggs & spiced yogurt sauce FAST! active time 15 minutes start to finish 15 minutes serves 2 2 tablespoons olive oil1 clove garlic, crushed½ teaspoon dried mint½ teaspoon sweet paprika1 teaspoon cumin seeds Cooking oil spray4 free-range eggs½ cup plain Greek yogurt, warmed1 tablespoon dukkah (see recipe on page 46)2 tablespoons loosely packed fresh mint leaves2 wholemeal pita breads, grilled 1. Heat oil in a 9-inch frying pan (base measurement) over medium heat; cook garlic, dried mint and spices, stirring for 1 minute or until fragrant. Transfer spiced oil to a small bowl. 2. Wipe out pan with paper towel. Lightly spray pan with cooking oil. Heat pan over medium heat; cook eggs for 4 minutes or until whites are set and yolks remain runny. Add yogurt to pan; remove from heat. 3. Sprinkle eggs…

1 min.
berries

Pomegranates are filled with tight clusters of sour, yet sweet seeds known as arils. Good quality pomegranate juice is made by crushing the whole fruit, so that the unique blend of phytonutrients contained in the rind are also accessed. Strawberries are a unique fruit, wearing their tiny seeds on the outside of the fruit rather than inside. blueberries are the perfect low calorie snack to tide you over between meals and are surprisingly satiating. A half-cup of berries has the same amount of fiber as a slice of wholegrain bread. raspberries share many of the super properties of other berries, such as antioxidant vitamins as well as valuable minerals such as potassium, magnesium and copper that collectively help control heart rate and blood pressure. mulberries are not often available commercially, however they are worth…

1 min.
drinks

tropical juice FAST! active time 10 minutes start to finish 10 minutes serves 2 makes 2 cups Place 4½ ounces papaya, 4½ ounces peeled fresh pineapple, 2½ ounces frozen mango, ½ cup coconut water, ½ cup pomegranate juice and ice cubes in a high-powered juice blender; blend until smooth. Pour into glasses; top with 1 tablespoon toasted shaved coconut and 1 teaspoon pomegranate seeds. iced chai tea FAST! active time 20 minutes start to finish 20 minutes + refrigeration serves 2 makes 2 cups Place 1 chai tea bag in a heatproof bowl and add ¾ cup boiling water. Stand for 10 minutes to infuse. Remove and discard tea bag. Add ¾ cup chilled water; refrigerate until cold. Place chai tea in a high-powered juice blender with ½ cup coconut milk, 1½ tablespoons finely grated palm sugar…

22 min.
on-the-go lunches

beef & napa cabbage herb salad FAST! active time 15 minutes start to finish 15 minutes serves 4 1 tablespoon vegetable oil9½ ounces beef stir-fry strips½ small Napa cabbage, shredded finely1 fresh long red chile pepper, sliced thinly¾ cup roasted peanuts, chopped coarsely3 ounces baby spinach leaves1½ cups loosely packed fresh mint leaves½ cup loosely packed fresh Vietnamese mint leaves TAMARIND DRESSING 1½ tablespoons tamarind puree½ cup rice malt syrup2 tablespoons lime juice2 tablespoons fish sauce 1. Make Tamarind Dressing. 2. Heat oil in a wok over high heat; stir-fry beef for 3 minutes or until cooked through. 3. Place beef in a large bowl with cabbage, chile, peanuts, spinach, herbs and dressing; toss to combine. TO MAKE TAMARIND DRESSING Whisk ingredients in a small bowl until combined. nutrition facts per serving 19g total fat; 2.6g saturated fat; 455 cal; 41.3g…