Love Food Editors - The Clean-Eating Kitchen: Clean, Simple, and Organic Recipes

This digital edition published by Parragon Books Ltd in 2014 and distributed by Parragon Inc. 440 Park Avenue South, 13th Floor New York, NY 10016 www.parragon.com/lovefood

LOVE FOOD is an imprint of Parragon Books Ltd

Copyright Parragon Books Ltd 2014

LOVE FOOD and the accompanying heart device is a registered trademark of Parragon Books Ltd in the USA, the UK, Australia, India, and the EU.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electric, mechanical, photocopying, recording, or otherwise, without the prior permission of the copyright holder.

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ISBN: 978-1-4723-8634-2

Author and food stylist: Sara Lewis Created and produced by Pene Parker and Becca Spry Photography: Haarala Hamilton

Notes for the reader

This book uses standard kitchen measuring spoons and cups. All spoon and cup measurements are level unless otherwise indicated. Unless otherwise stated, milk is assumed to be whole, eggs are large, individual vegetables are medium, and pepper is freshly ground black pepper. Unless otherwise stated, all root vegetables should be peeled prior to using.

Garnishes, decorations, and serving suggestions are all optional and not necessarily included in the recipe ingredients or method. Any optional ingredients and seasoning to taste are not included in the nutritional analysis. The times given are only an approximate guide. Preparation times differ according to the techniques used by different people and the cooking times may also vary from those given. Optional ingredients, variations, or serving suggestions have not been included in the time calculations.

Where the author has made all reasonable efforts to ensure that the information contained in this book is accurate and up to date at the time of publication, anyone reading this book should note the following important points:

• Medical and pharmaceutical knowledge is constantly changing and the author and the publisher cannot and do not guarantee the accuracy or appropriateness of the contents of this book;
• In any event, this book is not intended to be, and should not be relied upon, as a substitute for advice from your healthcare practitioner before making any major dietary changes;
• Food Allergy Disclaimer: The author and the publisher are not responsible for any adverse reactions to the recipes contained herein.
• The statements in this book have not been evaluated by the U.S. Food and Drug Administration. This book is not intended to treat, cure or prevent any disease.

For the reasons set out above, and to the fullest extent permitted by law, the author and the publisher: (i) cannot and do not accept any legal duty of care or responsibility in relation to the accuracy of appropriateness of the contents of this book, even where expressed as advice or using other words to this effect; and (ii) disclaim any liability, loss, damage or risk that may be claimed or incurred as a consequence directly or indirectly of the use and/or application of any of the contents of this book.

Contents

BENEFITS OF A CLEAN DIET

Clean eating means eating foods in their most natural, whole state, thereby maximizing their nutritional benefits. In the last ten years, the space supermarkets devote to prepared foods in the chilled-food aisles has expanded greatly, and the shelf life of some so-called fresh foods has been unnaturally extended, but at what cost? Foods often contain long lists of strange-sounding ingredients that are difficult to pronounce and whose role is unclear. Bread may no longer contain just flour, yeast, sugar, salt, and water; it often includes a number of other ingredients. As increasing evidence emerges about the dangers of eating processed food, clean eating tries to sidestep the problem by going natural.

Clean eating involves eating cleaner, leaner meats and more fish, low-starch vegetables, vitamin-rich fruits, protein-boosting nuts, and mineral-rich seeds. You are encouraged to replace refined carboyhdrates with smart, complex carbs in the form of beans and whole grains, because they take more time to digest, leaving you feeling full for longer while sustaining your blood sugar levels. Clean eating doesnt mean focusing on calorie restriction; its about enjoying food as close to as nature intended as possible, avoiding refined processed foods and artificial chemicals, flavors and preservatives, and replacing them with foods grown locally, in a sustainable and environmentally friendly way. You are encouraged to eat foods that are ethically produced, for example choosing free-range eggs.

The first step is to look at what you buy and get label-savvy. Food packaging can give a false impression of what is healthy, and words such as whole grain, reduced-sugar, or high-fiber may not tell the whole story, even when they are printed alongside pictures of fresh vegetables, green fields, waterfalls, and well-cared-for livestock. Turn the package over and you may be surprised at what is in the food. Ingredients are listed in order, with those included in the largest amount listed first, and the ingredient you expect to come first may be far down the list. Say no to high-fructose corn syrup, hydrogenated oils, mechanically separated chicken, MSG, sodium nitrates, and a high salt content.

Cutting out processed food can feel like a big transition, but as with any dietary change, the hardest part is making the decision. You can still enjoy a burger, just choose a homemade one made with good organic beef (see ); it will taste better than the store-bought alternatives. This is a sustainable, proactive approach to healthy living that will see you enjoying what you eat and leave you feeling revitalized.

WHAT YOU CAN EAT

The best way to improve your diet is to start cooking your food from scratchthat way you will know exactly whats in it, including the provenance of the ingredients, and how it has been prepared. Fresh food served straight from the oven should contain no nasty chemicals to enhance its shelf life, especially if you use organic ingredients where possible. You may also be surprised to find that it can save you money, particularly when you have to cook for a family.

C HOOSE WHOLE GRAINS