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Interior and Designer: Mando Daniel
Art Producer: Tom Hood
Editor: Kelly Koester
Production Editor: Rachel Taenzler
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Photography 2021 Hlne Dujardin, with food styling by Anna Hampton. courtesy of MJT Photography.
ISBN: Print 978-1-63807-936-1
eBook 978-1-63807-136-5
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Eddie, Caite, Brian for always supporting me.
Mom, for teaching me how to eat.
CONTENTS
Food brings great pleasure, interest, and comfort to my life. I have worked in the food industry for more than 25 years and have even owned my own restaurant. I took my passion for food and culinary skills, combined them with the science of nutrition, and became a registered dietitian nutritionist, also referred to as an RDN. Currently, I teach graduate-level culinary nutrition courses in which my students and I cook dishes from around the globe and discuss how culture, tradition, and local ingredients make unique cuisines. Along with my experience, I bring my wealth of food knowledge, cooking skills, and passion for food to the recipes and guidance in this book.
My mother was the first to inspire my love for clean eating. Even with seven children, she always put a freshly prepared, nutritious meal on the table three times a day. As kids, my siblings and I were allowed junk food and soft drinks only at birthday parties and on special occasions. I always felt that I was missing out, but today, with lifelong good health and the skills to feed my own family healthily, I realize that I have gained much more than I lost.
After college, I not only began cooking regularly but also fell in love with cooking itself. I realized that perhaps more important than cooking with quality ingredients is cooking with love. Science has yet to pinpoint what makes a home-cooked meal special or what makes grandmas apple pie better than any other. But we know that there is something about the dynamics of cooking with love, purpose, and pride that makes food taste, well, just so much better.
Like most people, I have a busy life. As a full-time professor with two children who for years were involved in many activities, I tried, sometimes in vain, to have family meals. Today, as an empty nester, my husband and I have mastered this. Making time for one another has strengthened our bond and renewed our joy of being together.
A challenge for those cooking for two (including me) is buying only what you need for meals and not much more. Another challenge is making proper portions for two people. Ive learned some tips and tricks to help you, and Ive included them in this book. For those of you cooking for one, most of the tips will apply. In some cases, you may have a portion left that you can freeze or use for leftovers the next day.
I wrote this cookbook to be a valuable tool in both your kitchen and the supermarket. The first chapter will provide background on the value of clean eating for overall health as well as for weight loss and the prevention and management of various health conditions. Following that are 85 clean-eating recipes that use simple, wholesome, and healthy ingredients.
Think of clean eating as going back to basics. My recipes do not require hours of prep and cooking or specialty ingredients. All the recipes are created for ease in locating ingredients and preparing the freshest, tastiest dishes in the least amount of time. They are labeled easy in one or more of three ways: one pot, dish, or skillet; five-ingredient (excluding oil/cooking spray, water, and salt and pepper); and quick (30 minutes or less).
The recipes in this book will better your health, bring joy to you and your partner, help you avoid leftovers or waste, and even help turn clean eating into a new lifestyle.
Eat Clean and Get
Healthy Together
So long, processed foods; hello, fresh ingredients. Dont let cooking for two get in the waythis chapter will prepare you to cook meals at home, enjoy nutrient-dense foods, and not be wasteful. I use many of the same ingredients in multiple recipes, making it easy for you to use leftover portions of ingredients like beans, greens, and meat products. Cooking, shopping, and prepping together builds relationships and improves overall health.
What Is Clean Eating?
Welcome to the world of clean eating! If you are looking to make a change to better your health, you are in the right place to start (or continue) your journey. This book will provide you with guidance and tips for preparing quick, simple recipes following the clean-eating fundamentals.
