Read an Excerpt
CHAPTER 1
CLEAN KITCHEN KNOW-HOW
GETTING STARTED, SHOPPING LISTS & TIPS
"MY BIGGEST PROBLEM IN THE KITCHEN IS COMING UP WITH NEW DINNER IDEAS THAT ARE HEALTHY, TOO; DISHES THAT ARE EASY TO MAKE, NOT WEIRD, AND DON'T FORCE ME TO GO TO THREE DIFFERENT STORES TO FIND THE INGREDIENTS. I FEEL LIKE WE EAT THE SAME THING EVERY WEEK. TAKEOUT IS EASY, BUT IT'S FATTENING. WHAT DO YOU MAKE FOR DINNER? DO YOU HAVE ANY RECIPES FOR ME? HELP!" — Busy Moms Everywhere
Does that sound familiar? It's the beginning of most of the conversations I have with the many moms I talk to. Whether from television host coworkers, attendees at speaking engagements, or stay-at-home moms at cocktail parties, it's one of the questions I'm asked most frequently, as soon as people find out I'm a chef and registered dietitian.
The reality of cooking for my family hit home for me after the birth of my baby Scarlet. For several days straight even I, the chef nutritionist, stared into the refrigerator wondering what I'd have time to make for dinner. On one such occasion I figured out how to adapt my lighter chicken curry recipe to the slow cooker, and that's when the idea for this book hit me. Over the next few months I created original and improved recipes that fit my new-mom lifestyle, adopting a simpler, easier style of cooking using clean ingredients. The birth of my second daughter, Stella, prompted me to create even more streamlined recipes with even fewer ingredients, which you'll find in this second edition. My goal is to inspire and educate other families about how easily they, too, can eat clean with just a little knowledge.
{ My Five Food Rules for Eating Clean }
The clean concept boils down to eating whole, minimally processed foods made with natural ingredients that are good for your body and good for the planet. Keep these tips in mind, and you'll be on your way in no time:
CHOOSE FOODS CLOSEST TO THEIR NATURAL STATE
The less processed foods are, the more naturally occurring vital nutrients and the fewer harmful ingredients they contain. Instead of components that sound like things from lab experiments, opt for foods with ingredients you find in home kitchens.
Especially avoid these ingredients:
» Partially hydrogenated oil and refined oil
» Artificial food coloring (Blue 2, Green 3, Red 3, Yellow 5 and 6)
» Artificial sweeteners (acesulfame potassium, saccharin, aspartame, and sucralose)
» Nitrates and nitrites in cured meats
» Large amounts of refined added sugars and salt
» Refined flour
» Unnecessary preservatives or additives found to compromise health
2. ENJOY A COLORFUL ARRAY OF FOODS
Each color of the rainbow (white included!) provides a unique blend of disease-fighting, immunity-boosting antioxidants, phytochemicals, vitamins, and minerals. The more natural colors you choose, the more varied and inclusive your diet will be.
3. GO LOCAL AND SEASONAL
Foods that travel shorter distances to get from farm to fork leave a smaller carbon footprint, making them better for the planet. The closer, the better, but find what is comfortable for you. Start by reading the signs next to your produce and the labels on the backs of packages. Ideally, choose foods from your country rather than the other side of the world. Even better, choose foods from within your region, state, or county. This doesn't have to mean making multiple trips to farmers' markets if they are more than a few minutes away.
Most foods taste better and contain higher amounts of nutrients when they're eaten during peak season and haven't been sitting in warehouses for months. Dried foods and foods frozen or canned within days of harvest come in at a close second. The better foods taste naturally, the less you have to manipulate them with added sugar, fat, and salt.
4. CHOOSE HUMANELY PRODUCED FOODS THAT ARE GOOD FOR THE PLANET
Learn what you can about the companies you buy food from. Do the farmers treat their animals well? Are the plants sprayed with minimal amounts of pesticides or, preferably, none? How do the companies treat their employees, and what is their regard for sustainable practices? While you probably won't find all of these answers on the backs of food packaging, glean what you can from company websites and trusted sources. Every time you check out at the grocery store, you are voting for who will fail or succeed.
5. ENJOY EVERY BITE
Food not only nourishes and fuels our bodies and minds, it also provides entertainment, encourages curiosity, invites togetherness, and rejuvenates the soul. Food should taste good first and then be good for us also. A variety of flavors, including salty, sweet, sour, pungent, and bitter, paired with different textures, makes for the most satisfying meal. We should feel free to savor flavorful foods until satisfied, rather than eat around cravings and long for something else minutes later. As often as possible, enjoy food intentionally while seated at the table and avoid mindless snacking.
{ Getting Started Right Away }
I've structured this book so that you can start cooking clean immediately, with this introductory chapter providing helpful, but not essential, background information. I've also sprinkled "Go Green" and "Go Clean" sidebars throughout the recipes, enabling you to learn along the way as you cook. "Go Green" sidebars focus on local and seasonal eating tips, while "Go Clean" sidebars focus on eco-friendly practices and nutritional tips.
I'm a busy mom, too, with two young daughters and a somewhat choosy husband whom I cook for in between balancing my business and household. I get to the gym and enjoy a bit of social time on the weekends. In other words, I'm not slaving over the stove for hours and washing piles of dishes each day.
WHAT YOU'LL LOVE ABOUT THESE RECIPES
Easy-to-Find Ingredients: You should be able to find all of the recipe ingredients in mainstream grocery stores, saving you the time of searching at multiple specialty markets.
Mom Tested, Family Approved: I tested all of these recipes on my family and on my "mommy" consumer panel. Recipes appeal to kids and adults alike, decreasing your chances of having to cook two different menus for one meal.
Fast and Efficient: Most recipes take only thirty minutes or less of active prep time, saving you time in the kitchen. You'll see these recipes marked with a < 30 icon. As much as possible, my recipes call for quantities using entire units of perishable foods, leaving you with one less thing to wrap, put away, and worry about using up before the expiration date.
Centered on Dinner: The number one request I receive from parents is for evening meal ideas. I am responding by featuring mostly main dishes. I've added starters, sides, and desserts, for when you want (or need!) to go the extra mile for guests, parties, and potlucks.
One-Dish Meals: I include vegetables in main dishes whenever possible, hoping to streamline dinnertime. Vegetables replace a portion of the meat to help keep calories in check, boost nutrients, and protect the planet.
Satisfying, Yet Calorie Conscious: Adding vegetables to most dishes allows for larger portion sizes with only a few more calories, keeping you fuller longer. I use the perfect balance, never an excess, of healthy fats and salty ingredients to make each dish sing. Each recipe includes a nutritional analysis.
Substitutions at Your Fingertips: I offer substitutions within recipes for fresh herbs and other ingredients that you might not have on hand.
Seasonal Substitutions: I offer alternative ideas for produce in peak season year-round.
A Variety of Methods to Suit Your Preferences: You'll find quick stovetop techniques, "fix-it-fast and cook-it-low" slow-cooker dishes, and make-ahead-and-bake casseroles. I also include recipes for grilling to reduce the number of dirty pans. And speaking of pans, I'm mindful of keeping the required number of pans and dishes to a minimum to allow for faster cleanup.
{ Yes, You Can Do This }
If you picked up this book, I'll bet you're a great parent. You want to feed your family well and make good decisions. But I know the questions going through your head. "My schedule is so packed; do I have time to cook?" "Will my family eat healthy foods?" "Can I afford it?" Ordering takeout, going to get it, and cleaning up afterward can take just as much time and money — if not more — as preparing a delicious home-cooked meal. Learning to eat healthier is a gradual process. Instead of thinking all or nothing and cutting out everything you love, focus on specific changes you are willing to make and stick to. Maybe you'll start by incorporating more vegetables into your meal planning. Or perhaps switching to brown rice would be an easier adjustment. You don't have to go "cold turkey." Start with what's realistic and build on it.
{ Getting Your Family on Board }
You like it better when you are asked to do something rather than told, right? While planning meals, you might start by asking your family, "Chicken or fish tonight?" "Italian or Mexican?" "Pasta or rice?" When people feel empowered to make decisions, they will be more likely to embrace change. Bring your child to the market with you on a good day and invite him to pick out a vegetable. If you have a particularly picky eater, consider trying some of the tips in the following sidebar.
{ Shopping Tips and Tricks }
The better stocked your kitchen is, the easier it will be to eat clean with minimal time and effort. I'll admit that I'm not the perfect meal planner. My husband's and my tastes change from day to day, and we don't know exactly what we'll be in the mood for. Sometimes I lack inspiration until I spot a beautiful piece of fresh produce at the store. I rely on a well-stocked pantry and fridge for the peace of mind that I have an arsenal of staples on hand to accompany whatever fresh ingredients I buy.
Following are some of my tips for what shopping to do when and how to divide up your grocery lists. With a basic plan in place, you can pull together meals at a moment's notice.
TEN TIPS FOR DEALING WITH PICKY EATERS
I did all the "right" things while my daughters Scarlet and Stella were babies: breastfed, made homemade baby foods in a variety of unconventional flavors, and pureed adult meals that they gobbled up. Then the toddler years came and they became much choosier. Some tricks that help overcome pickiness follow.
1. Don't Give Up. Continue to offer, not force, a variety of foods, namely vegetables, with most meals. It can take eight to ten exposures before a child decides whether she likes a new food or will even try it! Eventually, your child will probably surprise you.
2. Make Snacks Count. As much as your child may beg for crackers, offer him foods such as grapes and cheese so that snack time is nutritious.
3. Offer Fruit at Every Meal. That's one healthy food most kids will eat.
4. "Healthify" Favorites. If she loves fast-food chicken nuggets, try my baked salmon nuggets (page 60). The crunchy crust fooled Scarlet!
5. Offer Vegetables First. The period prior to dinner is an excellent time to break out the vegetable snack sticks and dip. If he is hungry, serve it and he will come.
6. Pair It with a Dip. Everyone loves to dip. Pairing a new food with your child's favorite dip may serve as the bridge to get him to eat the foreign food.
7. Have Whisk, Will Try It. Involving your child in the cooking process will increase the chances of her eating healthier. At age two, a child can start adding and stirring ingredients. Scarlet wouldn't eat pancakes until the day she got to pour the ingredients into the bowl and mix the batter. Now she begs me to make whole-grain pancakes with her. Even allowing a child to sprinkle cheese over a dish for a finishing touch will give her a sense of empowerment.
8. Size Matters. Shredding, dicing, slicing, and pureeing vegetables into a child's favorite foods are excellent ways to get his palate accustomed to new flavors in a more subtle way.
9. Keep the Junk out of the Trunk. Save the "unclean" treats for special occasions, if you must serve them at all. If it's not in the house, your child can't torment you with incessant begging.
10. Be a Positive Role Model. Make healthy choices in front of your child. Guess what Scarlet's favorite snack is (besides mini cheese crackers, of course): pistachios! And she devours hummus, a favorite afternoon snack of mine. "Programming" your child's taste buds and preferences early sets the stage for a lifetime of good eating habits.
» And remember, your job isn't to be a short-order cook. The rule in my house is that if I cooked dinner and my kids choose not to eat it, their choices include cereal, yogurt, and fruit that they may fix themselves. Sometimes they change their minds!
WEEKLY SHOPPING
Make quick weekly sweeps through the market for fresh proteins, produce, dairy and nondairy substitutes, deli, and baked goods. If you know you'll be eating dinner at home three nights this week, you can decide on three recipes you will prepare or three proteins and vegetables. Write the menu on a sticky note and slap it on your fridge!
SUGGESTED WEEKLY SHOPPING LIST
» Snack vegetables, such as carrots, celery, sugar snap peas, jicama, and cherry tomatoes
» Dinner vegetables
» Seasonal sandwich and salad vegetables: tomatoes, avocados, and cucumbers
» Lettuce greens
» Italian flat-leaf parsley, if you'll use it
» Lemons and limes
» Fruit: berries and stone fruit (spring, summer); apples, grapes, pomegranate, and pears (fall); and citrus and kiwi (winter)
» Dairy or nondairy substitutes: low-fat Greek yogurt, milk, cottage cheese, kefir, and shredded, sliced, and snack cheeses
» Baked goods: 100 percent whole-grain (sprouted preferred) sliced bread, English muffins, and tortillas
» Hummus dip made with olive oil
» Vegetarian-fed eggs
» Fresh tofu and tempeh
» Seafood, such as tilapia, salmon, barramundi, shrimp, rainbow trout, and cod
» Poultry, mostly skinless
» Lean meat, such as pork tenderloin and chops; bison; and organic or grass-fed ground beef, or flank steak
» Aromatics as needed: garlic, onions, and scallions
BUSY FAMILY CONVENIENCE FOODS
Following are a few smart choices for packaged foods, should your family find them helpful to have on hand:
» Lower sodium soups and canned vegetables
» Fruit cups with no added sweetener and in 100 percent fruit juice or water
» Natural granola or snack bars with fruit, nuts, or whole grains listed as the first ingredient
» Whole-grain tortilla chips made with nutritious oils and whole corn
» Natural microwave popcorn with simple ingredients
MONTHLY SHOPPING
Set aside a couple of hours to shop each month without the kids. Shop with a plan and stock up on grains, frozen and canned goods, and other staples. I recommend keeping a running list on the fridge so that when you are tasked with writing the list you already have a head start and won't forget to restock when you run low.
SUGGESTED MONTHLY SHOPPING LIST
» Produce for planned recipes
» Frozen peas, corn, carrots, and shelled edamame
» Variety of whole-grain rice, pasta, and quinoa
» 100 percent whole-grain breakfast cereal and granola
» 100 percent whole-grain crackers
» Popcorn kernels
» Salad dressing made with olive oil and minimal added sugar
» Tub spreads made with olive or canola oil and no hydrogenated oils
» Nuts and seeds
» All-natural nut and seed butters with no hydrogenated oils or added sugar
» Dried fruit with no added sugar, like raisins, prunes, and apricots
» Organic or reduced sodium broth (vegetable, chicken, and beef)
» Pouches of salmon and light tuna
» Canned or dried legumes: garbanzo, black, white, kidney, lentils, and pinto
» Cans or cartons of tomato products: whole, diced, crushed, sauce, and paste
» 100 percent fresh fruit juice
» Treats if you choose: dark chocolate, dark-chocolate dipped fruit and nuts, and coca nibs
» Avocado oil mayonnaise
QUARTERLY SHOPPING
These foods last awhile when stored properly, so buy the right amount that will see you through a few months and streamline the shopping process.
SUGGESTED QUARTERLY SHOPPING LIST
» Oils: cold-pressed extra-virgin olive, expeller-pressed canola, dark sesame, avocado, and virgin coconut
» Vinegars: balsamic, apple cider, white distilled, rice, red wine, white wine, and sherry
» Cooking oil spray (chlorofluorocarbon-free): expeller-pressed canola and olive oil
» Dried herbs and spices
» Nutritional yeast seasoning (adds umami [savory] flavor to meatless dishes)
» Condiments: natural ketchup, tamari or reduced sodium soy sauce or liquid amino acid concentrate, and coconut aminos
» Tea leaves or tea bags
» 100 percent whole-grain flour
» Pasta sauce made with extra-virgin olive oil, simple ingredients, and no added sugar
» Thick-cut oats
» Flaxseed meal
» Sweeteners: honey (not for babies younger than one year), evaporated cane juice, agave nectar, real maple syrup, stevia, and molasses
» Low-processed sea salt
» Almond flour
{ My Favorite Busy-Family Tools }
While many of these kitchen tools aren't absolutely necessary, they will cut your time in the kitchen and enhance your cooking experience.
» Good-quality, 12-inch (30 cm) frying pan with ovenproof handle (the workhorse of the busy family)
(Continues…)
Excerpted from "Clean Eating For Busy Families"
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Copyright © 2019 Quarto Publishing Group USA Inc..
Excerpted by permission of The Quarto Group.
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