The Eat-Clean Diet Vegetarian Cookbook

PREP: 20 minutes | COOK: 0 minutes | YIELD: 6 x 1½-cup servings

Pomelo is a citrus fruit native to Southeast Asia. I’ve included it here as a balancing flavor against the bitterness of arugula, radicchio and endive. With the addition of avocado you’ve got a smooth, exciting and oh-so-good-for-you side dish!

2 cups (480 ml) baby arugula

½ head radicchio, cored and cut into bite-sized pieces

1 Belgian endive, stalk end trimmed ½-inch, and cut into 1-inch pieces

¼ small red onion, thinly sliced

1 pomelo, or large red grapefruit

1 tsp (5 ml) red wine vinegar

2 tsp (10 ml) lemon juice

1 Tbsp (15 ml) extra virgin olive oil

½ tsp (2.5 ml) brown rice syrup, yacon syrup or pure honey

¼ tsp (1.25 ml) sea salt

Pinch freshly ground black pepper

1 avocado, pitted and diced into 1-inch pieces

Add arugula, radicchio, endive and red onion to a large salad bowl.

To prepare pomelo, cut off the top and bottom to expose the pink flesh of the fruit. Stand pomelo on one of the cut ends, and cut down the side of the fruit to remove peel and pith. Using a paring knife, cut in between the membranes to remove pomelo segments. Cut each segment into small, bite-sized pieces and add to the bowl of greens.

In a small bowl, whisk together vinegar, lemon juice, olive oil, syrup or honey, salt and pepper, and pour over salad. Toss to combine. Add avocado, and gently toss again. Serve immediately.

NUTRITIONAL VALUE PER SERVING:

Marvelous Mediterranean Seasoning

PREP: 10 minutes | COOK: 0 minutes | YIELD: ¼ cup

I know this list of ingredients seems daunting, but you probably already have many of these items in your spice rack – and the combination of flavors is fantastic! Need proof? Try it on Tofu Gyros (see ch. 5) and taste how it takes them to the next level. And just think, once you’ve mixed the spices together, the seasoning is ready to use whenever you like!

2 tsp (10 ml) sweet paprika

2 tsp (10 ml) dried oregano, crumbled

2 tsp (10 ml) sea salt

1½ tsp (7.5 ml) garlic powder

1 tsp (5 ml) dried parsley, crumbled

½ tsp (2.5 ml) onion powder

½ tsp (2.5 ml) ground cumin

½ tsp (2.5 ml) ground cinnamon

½ tsp (2.5 ml) black pepper

½ tsp (2.5 ml) fennel seeds, coarsely ground in mortar and pestle or spice grinder

¼ tsp (1.25 ml) white pepper

¼ tsp (1.25 ml) anise seeds, coarsely ground in mortar and pestle or spice grinder

¼ tsp (1.25 ml) ground allspice

¹/₈ tsp (0.625 ml) ground coriander

¹/₈ tsp (0.625 ml) freshly grated nutmeg

Place all ingredients in an airtight container and shake to combine. Store in a cool, dry place.

TRY THIS!

Try a sprinkle of this seasoning on vegetables, tempeh or fish before grilling or roasting.

NUTRITIONAL VALUE PER 1-TSP SERVING:

Forbidden Black Quinoa

PREP: 15 minutes | COOK: 30 minutes | YIELD: 5 x 1-cup servings

Intrigued? You should be! This quinoa has a unique flavor that will keep you coming back for more. In fact, it’s so good you might want to keep it your little secret. Shhh!

1 tsp (5 ml) extra virgin olive oil

2 tsp (10 ml) whole cumin seeds

½ onion, finely chopped

1 jalapeño, seeds and ribs removed, thinly sliced into half circles

2 cherry peppers, seeds and ribs removed, thinly sliced into half circles

1 Tbsp (15 ml) fresh ginger, finely grated

2 cloves garlic, minced

1½ cups (360 ml) black quinoa ^*, rinsed and drained

2¼ cups (540 ml) low-sodium vegetable broth or water

¼ tsp (1.25 ml) ground coriander

¼ tsp (1.25 ml) ground turmeric

¹/₈ tsp (0.625 ml) ground cloves

1 stick cinnamon

1 bay leaf

½ cup (120 ml) chopped cilantro

In a medium pot with lid, heat olive oil on medium. Add cumin seeds and stir in oil until fragrant. Add onion, jalapeño, cherry peppers, ginger and garlic, and cook, stirring occasionally, until soft, about 3 minutes. Add remaining ingredients, except for cilantro. Stir to combine.

Increase heat and bring to a boil, then reduce heat and simmer, covered, for about 20 minutes or until all water is absorbed and quinoa is plump. Remove from heat and keep covered for 5 minutes to allow all water to absorb. Remove cinnamon stick and bay leaf and discard. Stir in cilantro and serve.

NOTE:

^* Can’t find black quinoa? White or red quinoa will work too.

NUTRITIONAL VALUE PER SERVING:

Adzuki Beans and Brown Rice
with Mushrooms and
Water Chestnuts

PREP: 15 minutes | COOK: 50 minutes | YIELD: 11 x 1-cup servings

Adzuki beans are native to Asia. They are typically eaten in sweet desserts, but here we have paired them with mushrooms and water chestnuts for a more savory flavor. This is the perfect side dish for grilled tofu. Give it a try!

1½ cups (360 ml) dried adzuki beans, rinsed and picked through

1 cup (240 ml) long-grain brown rice, rinsed

2 tsp (10 ml) sesame oil, divided

½ lb (225 g) cremini mushrooms, thinly sliced

2 ribs celery, thinly sliced crosswise

6 scallions, thinly sliced crosswise

1 x 5-oz (150 ml) BPA-free can sliced water chestnuts, drained, peeled and chopped

1 Tbsp (15 ml) low-sodium tamari

½ tsp (2.5 ml) each sea salt and freshly ground black pepper

Bring adzuki beans and 5 cups (1.2 L) water to a boil over high heat. Reduce heat and simmer, covered, until beans are tender but still firm enough to hold their shape, about 50 minutes. Drain.

Bring rice and 2 cups (480 ml) water to a boil, then reduce heat and simmer, covered, until cooked through, about 50 minutes. Remove from heat and fluff with a fork.

In the meantime, heat a wok or large skillet thoroughly on medium. When hot, add sesame oil, mushrooms and celery, and cook until soft, about 3 minutes. Transfer to a large bowl. Add cooked adzuki beans, brown rice, scallions, water chestnuts and tamari, and season with salt and pepper. Toss to combine. Serve with extra tamari and hot Asian-style chili sauce, if desired.

CHILL OUT

Leftovers from this recipe, which are delicious by the way, will last in the fridge for up to three days.

TRY THIS!

For a variation on this recipe, you can make bean and rice cakes by pressing the mixture into patties and pan-frying or roasting them in Eat-Clean Cooking Spray.

NUTRITIONAL VALUE PER SERVING:

Red Lentil Dal with Spinach

PREP: 15 minutes | COOK: 30-40 minutes | YIELD: 4 x 1-cup servings

Dal is a popular dish of Indian origin resembling a thick stew made of split pulses (dried lentils, beans or peas). Lentils provide the important proteins needed in a vegetarian or vegan diet. And pairing dal with rice or pocketless pita gives you just what you need for a complete Clean meal. Scoop it up!

1 tsp (5 ml) extra virgin olive oil

2 tsp (10 ml) whole cumin seeds

½ tsp (2.5 ml) whole fenugreek seeds

1 cup (240 ml) red lentils, picked through and rinsed

½ onion, finely chopped

2 Tbsp (30 ml) grated fresh ginger

2 cloves garlic, finely chopped

1 tsp (5 ml) ground turmeric

Chili pepper, to taste

½ tsp (2.5 ml) sea salt

4 cups (950 ml) baby spinach

1 Tbsp (15 ml) fresh lemon juice

In a large heavy-bottomed pot or Dutch oven, heat olive oil on medium high. Add cumin and fenugreek seeds and toast until fragrant, about 1 minute. Add red lentils, onion, ginger, garlic, turmeric, chili pepper, 4 cups (950 ml) water and salt. Stir to combine, bring to a boil, and then reduce heat to simmer. Skim and discard foam that floats to the top as lentils cook. Once foam no longer forms, stir lentils and cook uncovered until they are so tender that they fall apart, about 30 to 40 minutes.

Turn off heat and stir in spinach and lemon juice. Ladle into shallow bowls and serve.

TRY THIS!

Delicious accompaniments include brown rice, yogurt, cilantro and whole grain pita bread.

NUTRITIONAL VALUE PER SERVING:

Roasted Exotic Mushrooms

PREP: 15 minutes | COOK: 10-15 minutes | YIELD: 6 x ½-cup servings

Mushrooms! Hearty, delicious and totally aromatic. Enough said!

1 lb (454 g) mixed exotic mushrooms, such as black trumpet, oyster and porcini, brushed clean and cut or pulled apart into large bite-sized pieces

Eat-Clean Cooking Spray (see Supportive Recipes)

1 tsp (5 ml) finely chopped rosemary

Pinch each sea salt and freshly ground black pepper

2 Tbsp (30 ml) shallots, chopped

1 clove garlic, chopped

Preheat oven to 425°F (220°C). Place prepared mushrooms on a baking sheet, spray with Eat-Clean Cooking Spray and season with rosemary and a pinch of salt and pepper. Roast in oven for 5 minutes, then remove and stir in shallots and garlic. Place back in oven to cook for 5 to 10 minutes more, until mushrooms are browned at edges and cooked through, and shallots and garlic are soft. Check every few minutes to ensure garlic does not burn.

NUTRITIONAL VALUE PER SERVING:

“Grow it, pick it, clean it, eat it! As Rule #32 in my book Just the Rules states, growing your own veggies is relaxing, rewarding and good for you.”

Autumn Harvest Wild Rice

PREP: 20 minutes | COOK: 55 minutes | YIELD: 11 x 1-cup servings

Transform this dish into a main course simply by adding a source of protein. Choose from eggs, fish or tofu. I always enjoy supper-in-a-bowl dishes.

1 cup (240 ml) wild rice, rinsed and drained

½ cup (120 ml) long-grain brown rice, rinsed and drained

Pinch sea salt

1 delicata squash, washed well, halved, seeds scooped out, and cut into bite-sized pieces

1 apple, cored and diced

3 ribs celery, sliced crosswise

1 ear corn, husked

3 tsp (15 ml) extra virgin olive oil, divided

½ tsp (2.5 ml) finely chopped fresh sage

½ tsp (2.5 ml) finely chopped fresh rosemary

Freshly ground black pepper, to taste

½ cup (120 ml) chopped pecans

¼ cup (60 ml) shelled pumpkin seeds (pepitas)

½ cup (120 ml) dried cranberries

½ cup (120 ml) chopped flat leaf parsley

1 tsp (5 ml) Dijon mustard

2 Tbsp (30 ml) apple cider vinegar

2 Tbsp (30 ml) extra virgin olive oil

Sea salt and freshly ground black pepper, to taste

In a medium saucepan, combine wild and brown rice with 3 cups (710 ml) water and a pinch sea salt. Bring to a boil, cover and reduce heat to simmer for 45 minutes. Remove from heat and let stand 10 minutes. Fluff with a fork. If any water remains, place back on heat to simmer a few minutes until water has evaporated.

Preheat oven to 425°F (220°C) and position two racks close to center. Place squash on one baking sheet and apple, celery and corn on another, with corn off to the side. Drizzle 2 tsp (10 ml) olive oil over squash, and add sage, rosemary and a pinch of salt and pepper. Toss to coat. Drizzle remaining 1 tsp (5 ml) oil over apple, celery and corn, and season with a pinch of salt and pepper. Rub oil over corn to coat. Toss apple and celery, then spread out in a single layer and place in oven. Check apple, celery and corn after 10 minutes, and remove when tender but not mushy. Cook squash until soft and golden brown.

Cut kernels from corn cob into a large bowl. Add apples, celery and squash. Add cooked rice, pecans, pumpkin seeds, cranberries and parsley.

In a small bowl, whisk together Dijon mustard, vinegar and olive oil with a pinch of salt and pepper, and pour over rice. Gently toss to combine.

Can be served immediately, or refrigerated and served chilled.

NUTRITIONAL VALUE PER SERVING:

Parsnip Fries

PREP: 20 minutes | COOK: 12-15 minutes | YIELD: 6 x 1-cup servings

Who doesn’t love a good fry? I know for a lot of new Eat-Clean Diet followers ditching fries can be a little challenging. To them I say, “Don’t despair!” There are so many ways to Clean up your fries that you won’t feel an ounce of guilt after munching on a healthy handful. What could be better than that?

¼ tsp (1.25 ml) each curry powder, paprika, chili powder, onion powder, garlic powder and ground celery seed

¼ tsp (1.25 ml) each sea salt and freshly ground black pepper

2 lbs (908 g) parsnips, peeled and trimmed, cut into “French fry” shapes, about 3 inches long and ½-inch squared around

Eat-Clean Cooking Spray (see Supportive Recipes)

Preheat oven to 425°F (220°C). In a small bowl, mix together spices, salt and pepper. Place parsnips on a baking sheet and spray evenly with Eat-Clean Cooking Spray so spice mixture will stick. Sprinkle spice mixture on parsnips and toss to coat evenly. Spread in a single layer and bake 12 to 15 minutes or until golden brown and cooked through.

NUTRITIONAL VALUE PER SERVING:

Summer Vegetable Crudi

PREP: 20 minutes | COOK: 0 minutes | YIELD: 5 x 1-cup servings

This is an Italian version of crudités, meaning raw vegetables. This dish takes the raw vegetables and turns them into bite-sized pieces and ribbons, then tosses them with a summery lemon vinaigrette. Eating the vegetables raw preserves their vital nutrients.

½ bunch baby asparagus, about ½ lb (225 g), stalk ends trimmed

2 baby yellow or “crookneck” squash, about ½ lb (225 g) each, ends trimmed

1 large carrot, peeled and trimmed

1 tsp (5 ml) lemon zest

Juice of ½ lemon

2 tsp (10 ml) extra virgin olive oil

Pinch each sea salt and freshly ground black pepper

2 Tbsp (30 ml) unsalted shelled sunflower seeds

Cut asparagus into ½-inch pieces on the diagonal. Using a vegetable peeler, peel squash and carrot lengthwise into ribbons. Add all prepared vegetables to a salad bowl.

In a small bowl, whisk together lemon zest and juice, olive oil, salt and pepper, and pour over vegetables. Gently toss to combine. Sprinkle with sunflower seeds and serve.

NUTRITIONAL VALUE PER SERVING:

Braised Baby Bok Choy

PREP: 10 minutes | COOK: 5 minutes | YIELD: 4 servings

Though this dish is called Braised Baby Bok Choy, it’s more like a quick simmer – just long enough to make the bok choy tender.

1 Tbsp (15 ml) extra virgin olive oil

2 cloves garlic, minced

1 lb (454 g) baby bok choy, washed and drained, halved lengthwise

½ cup (120 ml) low-sodium vegetable broth

1 Tbsp (15 ml) low-sodium tamari

½ tsp (2.5 ml) dried crumbled dulse seaweed

½ tsp (2.5 ml) sesame oil

Heat olive oil in a very large skillet on medium high. Stir in garlic and cook until fragrant but not brown, about 1 minute.

Nestle in the baby bok choy, cut side down, and add vegetable broth and tamari. Sprinkle dulse over the top, and drizzle with sesame oil. Cover and simmer for 5 minutes until just tender.

NUTRITIONAL VALUE PER SERVING:

Red Quinoa Pilaf

PREP: 15 minutes | COOK: 30 minutes | YIELD: 6 x ²/₃-cup servings

This dish pops with color. Pair it with tofu or eat it on its own for a great-tasting, high-protein, high-fiber meal!

1 tsp (5 ml) extra virgin olive oil

¼ red bell pepper, finely chopped

¼ yellow onion, finely chopped

2 cloves garlic, minced

1 cup (240 ml) red quinoa ^*

1¾ cups (420 ml) low-sodium vegetable broth

1 tsp (5 ml) finely chopped fresh thyme or ½ tsp (2.5 ml) dried

½ tsp (2.5 ml) finely chopped fresh rosemary

Pinch each sea salt and freshly ground black pepper

Heat olive oil in a medium lidded pan on medium heat. Add red pepper, onion and garlic and cook, stirring occasionally, until onion is translucent, about 5 minutes. Add quinoa, broth, thyme, rosemary, salt and pepper. Stir to combine. Increase heat to bring to a boil, and then reduce to a simmer. Cover and cook until liquid is absorbed and quinoa is plump, about 20 minutes. Remove from heat and let sit 5 minutes. Uncover and fluff with a fork.

NOTE:

^* Can’t find red quinoa? White will do.

NUTRITIONAL VALUE PER SERVING:

Puréed Watercress

PREP: 5 minutes | COOK: 10 minutes | YIELD: 4 x ½-cup servings

This watercress is not your typical side dish of greens. In fact, it has a peppery kick that will wake you up and keep you reaching for another spoonful to accompany your meal. Enjoy!

1 small russet potato, about ½ lb (225 g), peeled and cut into 1-inch pieces

3-4 large bunches watercress, about 1½ lbs (680 g), root ball removed and discarded, and cress washed well

1 Tbsp (15 ml) extra virgin olive oil

¼ tsp (1.25 ml) sea salt

Pinch white pepper

Place potato pieces in a very large pot filled with cold water. Place on stove over high heat, bring to a boil and add a generous pinch of salt. Cook until potato is tender when pierced with a knife, 8 to 10 minutes. Add watercress and cook barely 1 minute until bright green. Drain both into a colander and use a rubber spatula or the back of a spoon to press out as much water as possible.

Transfer to a food processor and whirl until it forms a purée. Add olive oil, salt and pepper, and whirl again until thoroughly combined.

NUTRITIONAL VALUE PER SERVING:

Yakisoba

PREP: 25 minutes | COOK: 20 minutes | YIELD: 8 x 1-cup servings

Yakisoba literally means “fried buckwheat noodles;” soba means buckwheat. I’ve chosen to pan-fry the noodles in healthy oil and serve them up with tons of veggies!

2 Tbsp (30 ml) low-sodium tamari

1 Tbsp (15 ml) rice vinegar

1 Tbsp (15 ml) Sucanat or other unrefined sugar

½ tsp (2.5 ml) sesame oil

8 oz (225 g) Chinese or Japanese buckwheat noodles

1 Tbsp (15 ml) grapeseed oil, or other high-heat Clean oil

1 yellow or white onion, thinly sliced

1 Tbsp (15 ml) grated ginger

2 ribs celery, thinly sliced crosswise

4 cups (950 ml) shredded red or purple cabbage

1 cup (240 ml) shredded carrot

8 oz (225 g) sliced bamboo shoots, drained

2 green onions, green parts only, chopped

1-2 Tbsp (15-30 ml) sesame seeds

In a small bowl, stir together tamari, rice vinegar, Sucanat and sesame oil until Sucanat is dissolved. Set aside.

Cook noodles according to package instructions, drain and set aside.

Heat a large wok or cast-iron skillet thoroughly on high until almost smoking. Add oil and onion and cook, stirring occasionally, until soft and slightly charred, about 3 minutes. Stir in ginger. Add celery, cabbage, carrot and bamboo shoots, and use metal tongs or two wok spatulas to fold in vegetables and toss together. Cook until vegetables are soft and reduced in volume, folding and tossing occasionally, 3 to 5 minutes.

Add cooked noodles and pour reserved bowl of sauce on top. Toss to combine noodles with vegetables and coat all ingredients with sauce. Continue to cook until noodles are heated through. Mound Yakisoba in bowls and top with chopped green onions and sesame seeds.

TRY THIS!

Serve with hot Asian chili sauce, if desired.

PROTEIN POWER!

Add tofu to this side dish and it becomes a complete, Clean vegan meal!

NUTRITIONAL VALUE PER SERVING:

Puttanesca Sauce

PREP: 15 minutes | COOK: 35 minutes | YIELD: 10 x ¾-cup servings

The direct translation of puttanesca isn’t pleasant so I will spare you the details, but the taste of this sauce certainly is something to enjoy. Puttanesca sauce is a little spicy, a little salty and a little tangy. Sounds pleasant to me!

1¼ cups (300 ml) dried textured soy protein (see Prep Tip)

1¹/₈ cup (241 ml) boiling water or low-sodium, gluten-free vegetable broth

2 x 28-oz (828 ml) BPA-free cans no-salt-added whole plum tomatoes

1 Tbsp (15 ml) extra virgin olive oil

½ onion, finely chopped

4 cloves garlic, minced

1 Tbsp (15 ml) tomato paste

¼ cup (60 ml) packed pitted kalamata olives, chopped

1 Tbsp (15 ml) capers, drained and rinsed

½ tsp (2.5 ml) dried Italian herbs

¼ tsp (1.25 ml) red pepper flakes

Pinch sea salt and freshly ground black pepper

Place textured soy protein in a bowl and pour boiling water or broth overtop. Stir, and let sit 5 minutes to rehydrate.

Place tomatoes in a large bowl and use your hands to squish them into bite-sized pieces.

Heat olive oil in a Dutch oven or large pot on medium. Add onion and cook until soft and translucent, but not brown, about 3 minutes. Stir in garlic and cook for 1 minute. Stir in tomato paste, and then add squished tomatoes. Add olives, capers, Italian herbs, red pepper flakes and rehydrated textured soy protein. Stir to combine, and increase heat to bring sauce to a vigorous simmer. Partially cover pot, reduce heat and let simmer gently, stirring once or twice, about 30 minutes.

When sauce has finished cooking, taste and season with a pinch of salt and pepper, if desired. Serve over your favorite whole-grain pasta, quinoa or steamed brown rice.

PREP TIP

Textured soy protein is also known as TSP or TVP, and is normally found in the health food aisle or bulk section of your grocery store.

NUTRITIONAL VALUE PER SERVING:

Croatian Cabbage Slaw

PREP: 10 minutes active, 3 hours inactive | COOK: 0 minutes | YIELD: 6 x 1-cup servings

I had this salad once at a Croatian friend’s house. I loved it so much I went home and made a huge Eat-Clean batch … and I then discovered that this salad really cleans out your insides!

½ head green cabbage, shredded or very thinly sliced, about 8 cups (1.9 L)

1 Tbsp (15 ml) safflower oil or light olive oil

¼ cup (60 ml) distilled white vinegar

½ tsp (2.5 ml) sea salt

¼ tsp (1.25 ml) freshly ground black pepper

1-2 Tbsp (15-30 ml) chia seeds

In a large bowl, combine cabbage, safflower oil, vinegar, salt and pepper. Using your hands, mix ingredients together and squeeze cabbage to help it break down. Cover and refrigerate until chilled, at least 3 hours or overnight. When ready to serve, mix in the chia seeds.

CHILL OUT

This slaw will keep in the fridge up to three days. Just make sure you add the chia seeds right before serving, otherwise they will swell up and become gelatinous.

NUTRITIONAL VALUE PER SERVING:

Smoked Paprika
Roasted Fingerling Potatoes

PREP: 10 minutes | COOK: 25 minutes | YIELD: 8 x ¾-cup servings

Roasted potatoes are a family favorite in my house. They produce a delicious smell that draws everyone to the dinner table with eager appetites. I love the smoky quality given to these potatoes by the paprika. They’re a breeze to prepare and I can assure you your kids’ plates will be as clean as the meal!

2 lbs (908 g) purple and white fingerling potatoes, halved lengthwise

1 yellow onion, halved and sliced

2 Tbsp (30 ml) extra virgin olive oil

2 tsp (10 ml) smoked paprika

½ tsp (2.5 ml) garlic powder

½ tsp (2.5 ml) onion powder

1 tsp (5 ml) sea salt

½ tsp (2.5 ml) freshly ground black pepper

¼ cup (60 ml) scallions, green part only, chopped

Preheat oven to 425°F (220°C). Place potatoes and onion on a baking sheet. Drizzle with olive oil, and sprinkle with paprika, garlic and onion powder, salt and pepper. Toss to combine, and turn as many of the potatoes cut side down as possible. Roast in oven until golden brown on outside, and tender and cooked through on inside, 20 to 25 minutes. Remove from oven, stir in scallions and serve warm.

NUTRITIONAL VALUE PER SERVING:

Golden Brussels and Leeks

PREP: 20 minutes | COOK: 20 minutes | YIELD: 7 x ½-cup servings

The definition of fast food is roasted vegetables. Chop ’em, dress ’em and pop ’em in the oven. In just 20 minutes, you’ve got an elegant side that is the perfect complement to a wide variety of mains.

1 lb (454 g) Brussels sprouts, trimmed with outer leaves removed, thinly sliced

2 large leeks, white and light green parts only, rinsed well, thinly sliced

1 Tbsp (15 ml) extra virgin olive oil

1 tsp (5 ml) herbes de Provence

¼ tsp (1.25 ml) each sea salt and freshly ground black pepper

Preheat the oven to 425°F (220°C). Toss all ingredients together on a baking sheet and spread out in a single layer. Roast in oven for about 20 minutes, stirring halfway through, or until soft and caramelized.

NUTRITIONAL VALUE PER SERVING:

Collards Southern Style

PREP: 10 minutes | COOK: 15 minutes | YIELD: 6 x 1-cup servings

Collard greens – they may drum up images of deep-fried Southern fare or you may be totally unfamiliar with them. Whatever the case, I urge you try them in this lightened-up recipe. Don’t worry… you’re in for a tasty treat (and not a cardiac arrest!).

2 large bunches collard greens, about 2 lbs (908 g)

1 Tbsp (15 ml) extra virgin olive oil

3 cloves garlic, minced

¼ tsp (1.25 ml) sea salt

1 cup (240 ml) low-sodium, gluten-free vegetable broth

¹/₈ tsp (0.625 ml) liquid smoke (about 5 drops)

½ tsp (2.5 ml) unsulfured blackstrap molasses

Trim collard stems, halve lengthwise and then cut crosswise into two-inch pieces. Wash, drain and spin them dry in a salad spinner until water is free of dirt and silt.

Heat olive oil in a very large skillet on medium high. Add garlic and cook 30 seconds until just fragrant. Add half the greens and use tongs to fold them into garlic and oil. Cook until they start to wilt. Add remainder of greens and sea salt, and use tongs to fold them in toward the bottom of the pan. Cook until they start to wilt as well.

Add vegetable broth, liquid smoke and molasses, and stir to combine. Cover and simmer until tender, about 10 minutes.

NUTRITIONAL VALUE PER SERVING:

Cuban Black Beans

PREP: 20 minutes + overnight soaking of beans | COOK: 1 hour 40 minutes | YIELD: 5 x 1-cup servings

The black beans in this side dish not only impart a satisfying texture but they also pair perfectly with the bold Cuban spices. Onions and bell peppers add a crunch to juxtapose the softness of the beans, and lime juice gives it all a perfectly tangy finish. Pair this dish with fish, tofu or a side of rice and you’ll feel like you’re suddenly on vacation!

1 lb (454 g) dried black beans

1 Tbsp (15 ml) extra virgin olive oil

1 yellow or white onion, finely chopped

1 green bell pepper, seeded and finely chopped

4 cloves garlic, minced

½ tsp (2.5 ml) sea salt

½ tsp (2.5 ml) freshly ground black pepper

2 cups (480 ml) low-sodium, gluten-free vegetable broth

1 tsp (5 ml) ground cumin

½ tsp (2.5 ml) dried oregano

1 bay leaf

1 tsp (5 ml) balsamic vinegar

Juice of 1 lime

Cover dried beans with plenty of water and let stand, covered, overnight or for at least 8 hours. To speed up the process, bring them to a boil, remove from heat, let stand covered for 1 hour, then drain.

Heat olive oil in a large pot or Dutch oven on medium. Add onion and green pepper and cook until onion is translucent, 8 to 10 minutes. Using a mortar and pestle (if you don’t have one, see Prep Tip below), mash garlic, sea salt and black pepper into a paste. Stir garlic paste into onion-green pepper mixture and cook until fragrant but not brown, 1 or 2 minutes.

Add drained beans, vegetable broth, 1 cup (240 ml) water, cumin, oregano and bay leaf. Bring to a boil, and then reduce heat to simmer, covered with the lid tilted, until beans are tender, about 1½ hours. Occasionally skim the foam that appears on surface and discard it. If liquid cooks down so beans are no longer covered, add ½ cup (120 ml) water at a time. The beans should be thick, not soupy.

When beans are cooked, remove bay leaf and discard. Transfer 1 cup (240 ml) of beans to a food processor and blend until smooth. Return blended beans to the pot, Stir in balsamic vinegar and lime juice. Cover, remove from heat and let sit 10 minutes. Taste, and make any adjustments to seasoning with salt, pepper or more lime juice.

TRY THIS!

Serve over steamed brown rice, garnished with a sprinkle of finely chopped white or yellow onion and chopped cilantro.

PREP TIP

If you don’t have a mortar and pestle, just use the side of a chef’s knife to press the minced garlic into a paste.

NUTRITIONAL VALUE PER SERVING:

Tex-Mex Rice

PREP: 10 minutes | COOK: 70 minutes | YIELD: 8 x ¾-cup servings

This makes a great side dish for Taco Night (see ch. 5) or any time you’re craving a rice dish with a kick. It also pairs perfectly with Tex-Mex Beans (recipe follows) for a complete meal.

2 cups (480 ml) low-sodium, gluten-free vegetable broth

1 heaping Tbsp (17 or 18 ml) tomato paste

1 Tbsp (15 ml) extra virgin olive oil

½ yellow onion, finely chopped

2 cups (480 ml) long-grain brown rice

2 cloves garlic, minced

½ tsp (2.5 ml) chili powder

¼ tsp (1.25 ml) sea salt

In a small pot, combine vegetable broth, 1¾ cups (420 ml) water and tomato paste. Bring to a gentle simmer and stir once or twice to dissolve tomato paste.

Heat olive oil in a medium heavy-bottomed pot with lid. Add onion and cook until translucent, about 3 minutes. Add brown rice and stir to coat in oil. Cook, stirring, until almost starting to brown, 2 or 3 minutes. Stir in garlic and cook until fragrant, about 1 minute. Add simmering broth mixture, chili powder and salt. Stir once, cover, and reduce heat to simmer gently until liquid is absorbed and rice is cooked through, about 50 minutes. Remove from heat and let sit, covered, for 10 minutes. Fluff with a fork and serve.

NUTRITIONAL VALUE PER SERVING:

Tex-Mex Beans

PREP: 10 minutes + overnight soaking of beans | COOK: 1 hour 40 minutes | YIELD: 10 x ½-cup servings

Here’s a Clean version of refried beans that aren’t actually fried. When combined with Tex-Mex Rice (see previous) you’ve got a protein-rich meal. They also make a great side dish for Taco Night (see ch. 5).

1 lb (454 g) dry pinto beans, picked through, soaked overnight and drained

1 bay leaf

½ onion, intact

1 Tbsp (15 ml) extra virgin olive oil

¼ onion, very finely chopped

1 clove garlic, finely minced

½ tsp (2.5 ml) ground cumin

½ tsp (2.5 ml) chili powder

½ tsp (2.5 ml) smoked paprika

½ tsp (2.5 ml) sea salt

Place drained beans in a large pot and add enough cold, fresh water to cover by 2 inches. Add bay leaf and onion half. Bring beans to a boil, cover pot with a tilted lid to allow steam to escape and simmer until very tender, stirring occasionally, about 1½ hours. Remove bay leaf and drain beans, reserving 1 cup (240 ml) cooking liquid.

In a large skillet or pot, heat olive oil on medium. Add chopped onion and cook until very soft and translucent, then add minced garlic and cook until soft, but not brown. Stir in cumin, chili powder and smoked paprika. Add drained beans, sea salt and half of reserved cooking liquid. Reduce heat to low, mash beans with a potato masher (use those arm muscles!) and stir. Continue to mash and stir beans, adding more liquid if needed, until you achieve desired consistency. Beans should be “loose” but not soupy.

NUTRITIONAL VALUE PER SERVING:

Roasted Spaghetti Squash
with Hazelnuts and Crispy Sage

PREP: 10 minutes | COOK: 45 minutes | YIELD: 5 x 1-cup servings

In my opinion, spaghetti squash is a sorely overlooked gourd. Let’s change that. It is the perfect replacement for pasta noodles, making it appropriate for gluten-free Eat-Clean Diet fans everywhere. Preparing it with hazelnuts and sage gives it a warm and toasty flavor that is both satisfying and healthy.

Eat-Clean Cooking Spray (see Supportive Recipes)

1 spaghetti squash, about 4-4½ lbs (1.8-2 kg), halved lengthwise, seeds scooped out

½ cup (120 ml) hazelnuts

1 Tbsp (15 ml) extra virgin olive oil

5 sage leaves

1 Tbsp (15 ml) real maple syrup

1 tsp (5 ml) unsulfured blackstrap molasses

¼ tsp (1.25 ml) freshly grated nutmeg

¼ tsp (1.25 ml) each sea salt and freshly ground black pepper

¼ cup (60 ml) chopped Italian parsley

Preheat oven to 350°F (177°C). Spray a baking sheet with Eat-Clean Cooking Spray and place squash cut side down on sheet. Place in oven to roast until a skewer can pierce the skin and pass through the flesh without resistance, 30 to 45 minutes. Remove from oven and let cool until comfortable enough to handle. Use a fork to pull out strands from spaghetti squash and transfer strands to a large bowl.

Place hazelnuts on a baking sheet and toast in oven for 5 minutes. Remove to cool slightly, and then coarsely chop. Set aside.

Heat olive oil in a small skillet on medium. Add sage leaves and “fry” in olive oil for 1 minute. Remove with a fork and transfer to a paper towel. Remove skillet from heat and stir in maple syrup, molasses, nutmeg, salt and pepper. Use a rubber spatula to scrape mixture over squash. Add chopped hazelnuts and parsley, and toss to thoroughly combine.

Mound spaghetti squash in shallow bowls and top each with a crispy sage leaf.

NUTRITIONAL VALUE PER SERVING:

Vietnamese Fresh-Pickled
Vegetables

PREP: 20 minutes active, 1 hour inactive (minimum) | COOK: 0 minutes | YIELD: 12 x ½-cup servings

Pickling is an amazing way to enhance food. It’s simple, healthy and you wind up with a whole new way of enjoying your veggies. Yum!

3 cups (710 ml) all-natural salt-and sugar-free rice vinegar

3 Tbsp (45 ml) brown rice syryp or yacon syrup

1 tsp (5 ml) sea salt

1 large daikon radish, peeled and trimmed

2 carrots, peeled and trimmed

½ English cucumber

½ small white onion, thinly sliced

2 green jalapeño peppers, stemmed, quartered lengthwise and seeded

2 red jalapeño peppers, stemmed, quartered lengthwise and seeded

In a large bowl, whisk together vinegar, syrup and salt until salt is dissolved.

Using a mandoline slicer or sharp chef’s knife, thinly slice daikon, carrots and cucumber into rounds. Add daikon, carrots, cucumber, onion and jalapeños to vinegar mixture. Stir to combine, and then press vegetables down to submerge in brine. Cover and refrigerate for at least 1 hour, and several hours if possible, to develop flavors. To serve, remove vegetables from brine. Delicious on sandwiches, added to salads or as a flavorful side dish.

CHILL OUT

These veggies will keep in the refrigerator for one week.

NUTRITIONAL VALUE PER SERVING: