CHAPTER FIVE

Clean Cooking

If your refrigerator and pantry are bursting with glorious produce, lean meats, and whole grains waiting to be made into clean meals, you want to cook them right, without adding fat or salt. On the Clean Eating plan, cooking cleanly is as important as shopping cleanly—you can undo all the goodness of a sweet onion if you coat it with white flour and deep-fry it in oil. Fortunately, there are many wonderful ways to prepare and season your Clean Eating meals that help retain all the value of the ingredients. Cooking cleanly might end up being the most fun you’ve ever had in your kitchen!

PREPARATION TECHNIQUES

Once you bring all that lovely clean food home, it can be overwhelming to think about how you’re going to prepare your meals. You don’t need to have a chef’s kitchen or buy a ton of expensive gadgets to do the job, but it helps to have a few tools and some basic equipment that can make your time well spent and pleasant. Some items that make clean cooking easier are:

• Blender • Casserole dishes • Cast-iron skillet • Citrus juicer • Citrus zester • Electric hand mixer • Food processor • Good-quality knives • Grater • Mandoline slicer

• Measuring cups for dry and liquid ingredients • Nonstick bakeware • Nonstick pans • Nonstick skillet with raised grill ridges • Pepper grinder • Set of nesting bowls • Slow cooker • Storage containers • Vegetable peeler

You’ll be spending more time in the kitchen when you eat cleanly, so it’s a good idea to work efficiently whenever possible. Right when you get home from the supermarket, take the time to process your fresh foods so they’re easy to use and take up less space in the fridge. Wash, trim, and cut up the produce and put it in see-through stackable containers marked with dates. Trim all the visible fat from your meats and peel the skin off poultry, then put the meat in well-sealed freezer bags until you are ready to use it.

Quick is best when cooking your food because you can lose nutritional content when you cook your food to death. Be aware of what happens to your food as you prepare it, and tailor the technique to the ingredient. For example, boiling fresh green beans until they’re grayish and limp will completely remove all the nutritional value and make them unpalatable, but cooking tomatoes actually makes them more nutritious.

Prepare your meals using healthful cooking methods. Some cooking techniques can add calories and fat while leaching out valuable nutrients, but there are better techniques for almost every recipe. Don’t panic—some of the best methods are the simplest and most common. You don’t have to be a chef to eat cleanly. Better yet, the best clean cooking techniques preserve and enhance the flavor of the ingredients so your finished dish is delicious as well as healthful. Here are some tips for how to cook cleanly.

• Baking: This method is usually associated with desserts and bread, but it’s also an extremely effective way to cook meats, poultry, fish, and vegetables. Baking doesn’t require added fat, and while baking you can either cover your food or leave it uncovered, depending on the recipe.
• Blanching: This method, briefly boiling vegetables, takes a little more attention because it’s very easy to over-blanch your vegetables, robbing them of nutrients, color, and flavor. To blanch, bring a pot of water to a rolling boil and then drop the heat a little. Add your vegetables and stir to cover them completely with the water. Watch them carefully and test them frequently; drain them when they’re tender but still crisp. For veggies that you’ll be eating cold, immediately plunge the drained items into a large bowl of ice water to stop the cooking process and chill them quickly.
• Braising: You may have made stew in the oven without realizing that you’re braising your food. There’s a little fat involved in this technique: the meat or poultry is browned in a pan in just a bit of oil or butter before it’s put in the oven with a cooking liquid like stock or water. The best sauces can be made from the liquid left over after braising.
• Broiling: Broiling is similar to grilling, except it’s done in the oven, where the heat source is above the food rather than below it. Broiling should be done in a two-part pan that’s slotted on top so fat drains into the drip pan below. Broiling is good for fish, thinner cuts of meat, and vegetables.
• Grilling: Grilling is a wonderful way to cook vegetables, poultry, meats, seafood, fish, vegetables, and even fruit. You may have read recently that charring can produce carcinogens, so don’t grill everything you eat every day. But definitely use your grill—it adds flavor while allowing fat to drip away.
• Poaching: Many home cooks don’t poach their food, except perhaps their morning eggs. Poaching is a lovely, gentle way to cook chicken and fish, because it lends tenderness and infuses the flavor of the poaching liquid (broth, fruit or vegetable juice, or wine) and herbs, and there’s no fat added.
• Roasting: Roasting is very similar to baking, except that it’s done at higher temperatures. It’s an excellent technique for poultry, meats, and vegetables. Root vegetables intensify their flavors and sweetness when tossed in a little extra-virgin olive oil and roasted in the oven until tender. Make sure you put a drip rack in the roasting pan, particularly for chicken and turkey, so your food doesn’t sit in the dripping fat.
• Sautéing: This is a quick way to cook small pieces of food, and it can be healthful, depending on how much oil you use. If your ingredients don’t need to be browned, you can actually use a splash of water instead to sauté in a good-quality nonstick pan.
• Steaming: This preparation technique is quick and extremely healthful because you’re cooking your food in hot steam and nothing else. Two-piece steamer pots are inexpensive and easy to find, or you can use a perforated steamer basket in a pot of gently simmering water. If you want to add flavorings such as herbs or citrus, you can actually put those in the water. Steaming is good for vegetables, fish, seafood, and poultry.
• Stir-frying: This technique is fun and quick—toss your ingredients in the skillet and you’ll end up with bright, delicious results. This traditional Asian cooking style can be done in a wok or very large nonstick pan with a little water, good oil, or broth. Make sure to cut your ingredients into small pieces, and add delicate items such as snow peas or bok choy at the very end.

CLEAN SPICES AND HERBS: HOW TO ADD FLAVOR

Most of the ingredients used to add flavor to conventional recipes—salt, sugar, sauces, gravies, etc.—aren’t part of the Clean Eating plan. Instead, add fresh herbs to make your dishes shine. Herbs are a spectacular way to make food tasty, and they have the added benefit of being good for you. There are hundreds of herbs for cooking, although some are difficult to find outside of specialty food stores. However, there are many common herbs that can be used in Clean Eating recipes.

• Basil: Basil is known for its distinctive, almost licorice-like flavor, and is often used in Mediterranean-style dishes featuring tomatoes or peppers. Basil is perfect for sauces, pesto, dressings, and soups, or paired with chicken or fish. The lovely green leaves of this herb are packed with antioxidants, potassium, and vitamins A and K. Buy it fresh for maximum flavor; it’s also available dried. Try growing basil at home if you have a nice sunny windowsill inside, or in a sunny patch of your yard in warm weather.
• Black peppercorn: Peppercorn is the most commonly used spice in the world and is valued for the heat it brings to any dish. When dried, these tiny fruits are hard and black, and can be ground, crushed, or cracked easily. Green peppercorns, available dried or pickled, are milder and perfect for pickling and sauces. A touch of black pepper in a dish will stimulate your taste buds and cause your stomach to produce hydrochloric acid, which improves the digestive process. The outer layer of black peppercorns is also known to help break down fat cells.
• Chili powder: This hot spice is a staple in many dishes from South America, India, and Thailand. Chili powder comes from chilies, a member of the nightshade family. This spice gets its fire from capsaicin, which can reduce the pain of arthritis and inflammation. Chili powder is also a very heart-friendly addition to any dish, and has been found to reduce cholesterol in the blood while boosting immunity.
• Cinnamon: There’s nothing quite as comforting as the scent of cinnamon in the air while desserts bake or oatmeal cooks. Cinnamon has been used for centuries as medicine for an assortment of ailments. Recent studies have shown that cinnamon might help lower blood sugar levels and reduce bad cholesterol. A compound called cinnamaldehyde can prevent the clumping of blood platelets, which helps reduce the risk of heart problems. (Merali-Ebrahim 2013).
• Cloves: This warmly flavored spice is the dried bud of an Indonesian flower, and is a wonderful addition to desserts, chili, and soups. You might not know that cloves are often used in dentistry because their oil is an antibacterial and mild anesthetic. Cloves are nutrient-dense; they are a wonderful source of manganese, omega-3 fatty acids (see the glossary), fiber, calcium, and vitamins C and K. Cloves also contain a substance called eugenol, which has been shown to help reduce toxicity from pollutants.
• Coriander/cilantro: Coriander seeds are often found in Middle Eastern cuisine and have a lovely citrus-like flavor and scent. These fragrant seeds are very effective for lowering blood sugar as well as for raising good cholesterol levels while decreasing bad cholesterol. Cilantro, the fresh, green leaves of the coriander plant, has a different kind of citrusy flavor. It can help improve bone health with its high vitamin K content. Both parts of this plant can be used in salsas, curries, soups, and dishes that have a spicy heat.
• Cumin: This spice can be used either ground or as whole seeds, and is quite popular in Middle Eastern, Indian, and Mexican dishes because of its almost peppery, citrusy taste. Cumin is a great source of iron, calcium, and manganese, as well as powerful antioxidants. It has been found to stabilize blood sugar levels, boost the immune system, and reduce the risk of ulcers and certain types of cancer (Ebeling and Geary 2012).
• Dill: The feathery leaves of this delicate-looking plant give dill pickles their distinctive, strong aroma and flavor. It’s used fresh or dry in cuisines from Russia to Germany to Scandinavia, and all the way to Africa. Dill is traditionally found in fish dishes and dressings, but it can be used delectably in other recipes. It’s a great source of calcium, which can help promote bone health.
• Ginger: Ginger can be used either in its fresh, bulbous, tan-colored form for a hot, sweet flavor, or dried and ground for a mellower effect. For centuries, this aromatic, spicy root has been used as a remedy for stomach problems such as nausea, and it’s still a popular natural treatment for motion sickness and pregnancy-related stomach upsets. Ginger has also been linked to treating cancer in recent studies (University of Minnesota 2003). It also contains gingerols, which can help reduce the pain associated with arthritis as well as muscle and joint pain.
• Nutmeg: The best way to use nutmeg is to grate it fresh from the seed whenever you need it. This spice partners well with almost any other ingredient, from vegetables to cheeses, and even works in creamy rice pudding desserts. Nutmeg is very rich in nutrients and is a great source of vitamins A and C, calcium, potassium, and magnesium. This spice can be an effective treatment for stomach issues, and is considered to be an anti-inflammatory that can fight damaging bacteria.
• Oregano: Oregano is commonly used in Italian dishes, and it can be used with tasty results in soups, meat dishes, dressings, and sauces. This sweet herb, used fresh or dry, is a good source of fiber, calcium, iron, and omega-3 fatty acids. Oregano can be a very effective treatment for many types of infections because it has both antibacterial and antifungal properties.
• Rosemary: Rosemary has a strong pine-like flavor and scent, and is used both fresh and dried in many Mediterranean dishes. This herb is very common in meat, fish, and chicken entrées, as well as in stews and soups. Fresh rosemary is fabulous when infused into olive oil or vinegar. Rosemary doesn’t just add taste to food; it’s also very beneficial to your body. It can help with digestion, boost the immune system, improve memory, and stop inflammation.
• Tarragon: This herb has a delightful, sweet licorice-like taste that’s beautiful with fish, chicken, sauces, salads, egg dishes, dips, and even some desserts. This herb is very popular in French cuisine and can be used fresh or dried. Tarragon has been used for centuries to treat many ailments, such as toothaches, poor appetite, and digestive problems.
• Thyme: Thyme has a fresh, lemony, minty flavor that’s a favorite of many cooks and cultures. It can be added fresh or dried to almost any other ingredient, including fruit and eggs, to enhance the taste. Thyme is packed full of antioxidants, which can boost immunity, slow the signs of aging, reduce the risk of cancer, and improve memory. It’s also extremely effective against most kinds of inflammation.
• Turmeric: Turmeric has a lovely, bright yellow color and is often used in place of much more expensive saffron. It’s found extensively in Indian dishes, egg recipes, sauces, and fish dishes. Turmeric is the main spice in curry powder, and has been used as a folk remedy for heartburn and arthritis, and to help with weight lost. Recent studies have shown that turmeric might slow the progression of Alzheimer’s disease and stop the spread and reproduction of some cancer cells.

FLOUR SUBSTITUTION GUIDE

One of the ingredients that you should avoid on the Clean Eating plan is refined wheat flour, which includes white (bleached or unbleached) all-purpose, cake, bread, pastry, and even some whole-wheat variations. Whole grains are packed with fiber, minerals, vitamins, and phytonutrients that are lost when their bran and germ are removed and the stripped-down grains are pulverized into powder. This starchy stuff is digested faster than whole-grain flour, leading to blood-sugar spikes and inflammation. Refined flour has also been linked to gastrointestinal issues, bone loss, and obesity.

Whole grain also refers to products that include gluten such as wheat, rye, barley, and other cereal grains. Oats can be found in gluten-free form, but unless otherwise labeled, assume that your oatmeal has gluten in it. There are a lot of whole-grain and non-grain flours that can be used instead of refined products with great success in your Clean Eating recipes. However, the finished products won’t be exactly like those you get with traditional refined flour. For example, breads made with gluten-free flours are often more cakelike and denser in texture, and pastas made with brown rice and spelt flours can get gluey more easily than regular pasta. Enjoy the interesting differences!

• Almond flour: This nutrition-packed flour of very finely ground blanched almonds is a staple in many gluten-free and Paleo kitchens. It’s a great source of vitamins, protein, calcium, iron, and zinc. When baking with almond flour, you can simply replace refined flour 1:1, but the finished product might be a bit crumbly if you don’t add a couple more eggs.
• Amaranth: This flour isn’t usually used by itself in recipes, but it’s a lovely addition for the nutty, slightly sweet, malty taste it gives to cereals, pancakes, breads, and muffins.
• Arrowroot starch and tapioca starch: The flours ground from these tubers do contain simple carbohydrates, so use them infrequently. Arrowroot and tapioca starch impart a lovely, light texture to baked items and are very effective thickening agents for sauces and soups.
• Brown rice flour: This fine-textured flour is usually mixed with other flours. It’s wonderful in gravy or sauces and has all the nutrition of unpolished brown rice.
• Buckwheat flour: Even though its name includes the word wheat, buckwheat is neither a kind of wheat nor a grass (as wheat is). Buckwheat flour can be a bit of an acquired taste because it has a very strong, earthy flavor; it’s best when blended with other flours. The base of soba noodles, this flour is also commonly used in pancakes, blintzes, and waffles.
• Coconut flour: Coconut flour takes a little getting used to because it soaks up liquid like a sponge. It takes very little coconut flour to substitute for wheat flour—about a quarter cup for one cup of wheat flour. This flour is made by grinding up coconut pulp after the milk has been squeezed out.
• Cornmeal: When taking a sunshine-bright, crunchy loaf of Clean Eating corn bread out of the oven, you’ll appreciate this flour. Cornmeal is usually used for breads and tortillas, and as polenta and hot cereal.
• Kamut flour: Flour made from this ancient grain has a lovely, pale golden color and a somewhat buttery flavor. It’s related to wheat but doesn’t contain gluten, so many people with wheat sensitivities can eat baked products made with kamut flour.
• Millet flour: This underutilized grain is usually associated with birdseed rather than baking. It’s the only grain that doesn’t contain phytic acid (which blocks minerals in the body), so it can be digested very easily. Millet is high in iron, protein, and calcium. The flour can be used in many different recipes, from cereals to breads.
• Oat flour (can contain gluten): You probably have oatmeal in your kitchen, so oat flour will taste familiar. It’s very high in protein and is a wonderful choice for pancakes, smoothies, muffins, and other baked items.
• Quinoa flour: Clean Eating enthusiasts tend to eat a lot of quinoa, but mostly in the form of hot cereal or as a tasty substitute for rice. But its flour has the same high-protein content and makes a great addition to recipes that are based on other flours.
• Spelt flour: Spelt is an ancient type of wheat that’s high in fiber and protein, including gluten. If you don’t have a gluten allergy, spelt is easier to digest than wheat flour. Its flour is quite nutty in flavor, so it goes well with raisins and other dried fruits. You can use spelt flour much as you would whole-wheat flour in most recipes, adding less liquid than you do with white flour. If you’re making bread with spelt flour, don’t over-knead the dough, or it will get very stretchy and the bread will be tough.
• Teff flour: This less-familiar flour can be hard to find outside health food stores, but it’s a great choice for pancakes or waffles, baked items, and breads. It has a wonderful, malty, sweetish taste.
• Whole-wheat flour (contains gluten): This flour is made from the entire wheat berry, which gives it a lovely texture, robust flavor, and all the nutrition that wheat has to offer. If you make a recipe with wholewheat flour alone, you’ll get a very dense final product, so blend it with other flours if you’re looking for a lighter texture.

Flour Substitution Chart

1 CUP WHITE WHEAT FLOUR EQUALS:
ALMOND FLOUR	1 CUP
AMARANTH FLOUR	⅞ CUP
ARROWROOT STARCH/TAPIOCA STARCH	¾ CUP
BROWN RICE FLOUR	⅞ CUP
BUCKWHEAT FLOUR	⅞ CUP
COCONUT FLOUR	¼ CUP
CORNMEAL	1 CUP
KAMUT FLOUR	1 CUP
MILLET FLOUR	¾ CUP
OAT FLOUR	1 CUP
QUINOA FLOUR	1 CUP
SPELT FLOUR	1 CUP
WHOLE-WHEAT FLOUR	1 CUP

GUIDE TO GRAINS AND GRAIN-LIKE SEEDS

Whole grains (and a few grain-like seeds) are one of the cornerstones of the Clean Eating plan for good reason: these unrefined foods still have their bran and germ—which contain the main nutritional elements of grain, including fiber. You might not have experimented with the variety of whole grains out there, so you might not realize how delicious they taste and how easy they are to prepare. Note: Store uncooked grains out of direct sunlight in well-sealed containers. Put them in the freezer if you don’t plan to use them for three months or longer.

When you’re eating cleanly, you also want to take whole grains out of the side dish and casserole category and use them throughout the day in many different ways. For example, you can combine them in a lovely textured pilaf that would be great for any meal. Other possibilities include:

• Breakfast: You can make almost any grain into a nice porridge or sprinkle some of the smaller ones into an energy-packed smoothie. Whole grains are also wonderful in homemade granola or stirred into scrambled eggs or a frittata. Keep in mind that breakfast can be anything you want it to be: try a wheat berry salad tossed with an assortment of chopped vegetables.
• Lunch: Grains are a great salad base and go with any combination of ingredients. They can also be wonderful soup stars—in hearty beef and barley soup or chicken and wild rice soup, for instance. Try spooning cooked grains into lettuce wraps with some spicy chicken or beef.
• Dinner: Grains have long been a standard side dish in many homes, but they can also be perfect in main dishes such as casseroles and stews. You can also toss whole grains with some shredded meat to make stuffing for peppers or squash.
• Desserts and snacks: Grains can be sprinkled on yogurt, made into creamy puddings, puffed for munching, made into snack bars, and used in tasty crumbles over stewed fruit.

Clean Eating Whole Grain Guide