Price - Eatingwell Quick and Clean: 100 Easy Recipes for Better Meals Every Day

Grilled Salmon with Tomatoes & Basil ()

Copyright 2017 by Meredith Corporation, Des Moines, Iowa.

All rights reserved.

For information about permission to reproduce selections from this book, write to or to Permissions, Houghton Mifflin Harcourt Publishing Company, 3 Park Avenue, 19th Floor, New York, New York 10016.

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Library of Congress Cataloging-in-Publication Data is available.

ISBN 978-0-544-92550-2 (pbk.)

ISBN 978-0-544-91933-4 (ebk.)

Book design by Jan Derevjanik

v1.0517

On the cover: Sugar Snap Pea Salad,

EatingWell

Editor-in-Chief: Jessie Price

Creative Director: James Van Fleteren

Food Editor: Jim Romanoff

Managing Editor: Wendy S. Ruopp

Nutrition Editor: Brierley Wright, M.S., R.D.

Senior Food Editor: Carolyn Malcoun

Test Kitchen Manager: Stacy Fraser

Associate Food Editor: Breana Lai, M.P.H., R.D.

Recipe Developer & Tester: Carolyn Casner

Nutrition Consultant: Jill Cerreta, M.S., R.D.

Art Director: Maria Emmighausen

Research Editor: Anne Treadwell

Associate Nutrition Editor: Julia Westbrook

Editorial Assistant: Lucy M. Casale

EatingWell Quick & Clean

Project Manager: Leslie Jonath, Connected Dots Media

Project Editor: Kim Laidlaw

Contributing Writers: Shaun Dreisbach; Stephanie Clarke, M.S., R.D. & Willow Jarosh, M.S., R.D., C&J Nutrition; Anne Treadwell

Contributing Copy Editors and Proofreaders: Ivy McFadden and Anne Treadwell

Principal Photographer: Erin Kunkel

Stylists: Lillian Kang (food), Natasha Kolenko (props)

Contributing Photographers: Erica Allen, Peter Ardito, Marty Baldwin, Leigh Beisch, Ken Burris, Karla Conrad, Penny De Los Santos, Carin Krasner, Bryan McCay, Blaine Moats, Leah Nash, Helen Norman, Andrew Scrivani, Ellen Silverman, Joe Vaughn, Jeb Wallace-Brodeur

Cover Photography: Helen Norman; styling: Frances Boswell (food), Ayesha Patel (props)

Back Cover Photography: Jim Westphalen

Illustrations: Emma Dibben

Designer: Jan Derevjanik

Indexer: Elizabeth Parson

Houghton Mifflin Harcourt

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Executive Editor: Anne Ficklen

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Skillet Swiss Steak ()

There are few greater pleasures in life than fresh, delicious food: a handful of berries straight off the bush, still warm from the sun, or a bowl of made-from-scratch pasta with just-harvested veggies. That is what eating clean is all about. And even though clean has become a big buzzword lately, it is not a passing trendits a movement. The mission? To get back to basics and eat whole, nourishing foods that are as close as possible to the way nature made themyou know, the way we used to eat before the invention of sliced white bread, flavored yogurt and cheap, easy takeout. Above all, clean eating is not a diet; it is a lifestylea way of considering what you put on your plate so you can feel and look better not just for now, but forever.

Maybe clean-eating is fairly new to you, or maybe or its just part of who you are. At EatingWell , it has always been a core objective of ours: we celebrate fresh food that is both nutritious and incredibly delicious. So we designed this book to be your go-to resource on all things clean. Weve included guidelines on what foods to enjoy and which to steer clear of. And, of course, there are recipesmore than 100 of them that have been tested in our Test Kitchen and vetted by our team of registered dietitians. The best part is that theyre all easy and speedy to make. Our goal is to show you that eating clean doesnt have to be complicated or take a lot of extra time. You can do it even with a busy schedule!

But lets back up for a moment and talk about what exactly it means to eat clean. The basic concept is to eat a primarily plant-based diet filled with fruits, vegetables, whole grains, dairy and small amounts of meat and fish that are minimally processed and as free from potentially harmful substancesincluding pesticides, additives, preservatives, unhealthy fats and large amounts of sugar and saltas possible. It also means avoiding highly refined foods with ingredients youd need a lab technician to help you pronounce.

Within that broad definition, however, there are many shades of gray. Surf around online and youll find that everyonefrom doctors and nutritionists to bloggers and big-name health siteshas a different take on the basic tenets of clean eating. Some go hard-core cleanwhizzing up green juice every morning, eating organic everything and making foods like hummus, pasta sauce and nut butter from scratch instead of buying them at the market. (A noble idea, but exhausting-sounding!) Others insist on cutting entire food groups, like dairy, or going vegan.

We take a sensible, science-backed approach in our guidelines, which well spell out for you in this chapterone that focuses on whole foods in a way thats doable no matter what your lifestyle or budget, and offers room for you to choose a definition of clean eating that best fits your needs. Because the truth is, even if you only take a few steps toward eating cleanercutting back on processed foods, for example, or eating more fruits and veggies (and, if it works for you, buying a few organic)it can still positively impact your health.

So what are the benefits of eating cleanor even just clean er ? For starters, it can help you live a long and healthy life. Research shows that this way of eating helps reduce inflammation in the body and, in turn, lowers your risk for every major diseasefrom cancer and cardiovascular disease to diabetes and dementia. Many devotees also find that it makes them feel better in generalmore clearheaded, energetic, even less stressed. And theres good evidence that eating clean can help you easily maintain an ideal weightor drop some pounds, if you need to. For example, a study of overweight people found that those who made an effort to clean up their diets as advised by their doctorby eating very little processed stuff and lots of nutrient-dense fruits, veggies, nuts and whole grainslost an average of 31 pounds over the course of a year.

The best part about eating clean is that it has nothing to do with sacrifice. Its about reward : rewarding your body with wonderful food that will make you feel better and live a healthier life, and rewarding your taste buds with fresh flavors that are guaranteed to bring you far more pleasure than any fast-food burger or 100-calorie pack of cookies ever could. Whats not to love about a plan like that? But before you dash into the kitchen and start whipping up our delicious quick and clean recipes (they start on ), read on for all the details about how to eat in a more as-nature-intended way.