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Clean Eating

Clean Eating January/February 2020

Clean Eating magazine is about consuming food in its most natural state, or as close to it as possible. It’s a lifestyle approach to food and its preparation, leading to an improved life. Each issue is filled with a variety of delicious, wholesome, low-fat, and easily made recipes that can be shared with friends and family.

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United States
Pocket Outdoor Media, LLC
R 85,50

in this issue

1 min
dig into more ce at cleaneating.com

Deliciously Grain-Free Thinking of ditching grains? Author Danielle Walker knows firsthand the benefits of dropping this food group. She shares her tips and tricks for navigating those “You don’t eat what? Why?” questions and addresses all your nutrition concerns about going grain-free. cleaneating.com/grainfree Get Clean Eating Delivered to your Inbox Did you know you can get the best of Clean Eating delivered straight to your inbox each week? Sign up to receive our top recipes, important health news and exclusive expert tips at cleaneating.com/newsletter. Get to Know Your GI Tract Gastroenterologist Dr. Marvin Singh explains how your gut controls many body processes and how to help flora flourish. cleaneating.com/flora 11 Portobello Recipes to Try Looking for a meat substitute or just want to lighten up your meals? Consider portobello mushrooms – we’ve got a plethora of ways…

2 min
i’ve got news!

Level Up Your Nutrition in 2020 2020. Is anyone else as stunned as I am to see those double 20s on the calendar? I don’t know about you, but I merely blinked and here I am writing you with just weeks left in 2019, thinking of all the outstanding to-dos that I’d hoped to accomplish this year and haven’t yet! Well, instead of cramming 38 workouts into 40 days to get in the “200 club,” reorganizing every closet in my house, finally finishing sanding and painting the ensuite baseboards (I only take 50% responsibility for this straggler) and mastering a turducken (just kidding – that was never on the list!), I’m going to accept what I didn’t get to and move on. If it matters enough, I’ll carry it into 2020 and…

2 min
what is clean eating?

The soul of clean eating is consuming food the way nature delivered it, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation. It’s about eating real food, for a healthy, happy life. Eat when hungry, stop when full. Find out what macro values reflect your health goals and strive to eat within them. Experiment with various ways of eating, and when you find a diet your body responds well to — be it a clean take on high fat/low carb, Paleo or flexitarian — stick with it. 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 2 liters of water a day, preferably from a reusable…

2 min
letters & advisory board

Q/ Can I substitute any flour for white flour? A/ It depends. Are you using the flour for coating, thickening or structure? If you are coating a chicken breast, for example, almost any flour will do. If you are thickening a sauce, try potato flour or brown rice flour, using two tablespoons for every cup of liquid. However, things become trickier when baking. While all wheat flours contain gluten, which gives structure to baked goods, they absorb liquids at different rates, so you also need to adjust the amount of liquids in the recipe. Try using ¾ cup whole-wheat or spelt flour for every cup of white flour and increase liquids by two tablespoons. If you are making gluten-free baked goods, stick to recipes developed for these types of flours. – MARIANNE…

5 min
3 ways with potatoes

When eliminating ingredients from your diet, even if only for a short period as dictated by the Whole30, it’s necessary to figure out early on which foods you can return to time and time again without suffering from flavor fatigue. For many Whole30 devotees, potatoes fit that bill. They are hearty, satisfying and comforting, and they can act equally well as the centerpiece of a meal or in a supporting role. These clean takes on popular potato dishes are so rewarding that you’ll forget there’s not a stitch of dairy, grains or added sugar among them! Salt & Vinegar Pommes Anna V GF W30 SERVES 8. ¼ cup ghee, divided2 tbsp apple cider vinegar, divided2½ lb Yukon Gold potatoessea salt, to taste 1. Preheat oven to 425ºF. Line the bottom of a 10-inch springform pan…

1 min
gut reaction

Salmon Lettuce Wraps with Mango cleaneating.com/salmon Insulin resistance in obese people may be exacerbated by the lack of a specific antibody in the gut microbiome, according to new research from the University of Toronto. When mice deficient in immunoglobulin A (IgA) were fed a high-fat diet, their insulin resistance took a turn for the worse. The researchers then applied this insight to humans by looking at the stool samples of bariatric surgery patients, taken before and after their procedure. The subjects’ levels of IgA, which help regulate bacteria in the gut, were higher following surgery, indicating that it is associated with diet and leading researchers to link obesity to a high-fat diet, and lower levels of IgA in the gut to insulin resistance and gut inflammation. Though further study is needed,…