Contents

Introduction

PART ONE

Fundamentals of Clean Eating

Chapter One: Clean Eating Principles

WHAT IS CLEAN EATING?

THE HISTORY OF CLEAN EATING

THE EXPERTS’ VIEW: SCIENCE AND RESEARCH

THE BENEFITS OF CLEAN EATING

Chapter Two: The Clean Eating Diet

FILL YOUR PLATE WITH THE GOOD STUFF

FOODS TO DITCH ON A CLEAN DIET

FOOD PAIRING: BEYOND PEAS AND CARROTS

SEASONAL EATING: APPLES IN FALL, CITRUS IN WINTER

FIFTY SUPER FOODS

Chapter Three: Getting Started with Clean Eating

CLEAN EATING DOS AND DON’TS

THE IMPORTANCE OF EXERCISE

TEN STEPS TO GET STARTED

Chapter Four: 14-Day Clean Eating Meal Plan

Chapter Five: Clean Cooking

PREPARATION TECHNIQUES

CLEAN SPICES AND HERBS: HOW TO ADD FLAVOR

FLOUR SUBSTITUTION GUIDE

GUIDE TO GRAINS AND GRAIN-LIKE SEEDS

PART TWO

105 Clean Eating Recipes

Chapter Six: Smoothies

Green Energy Smoothie

Chia Berry Smoothie

Nutty Berry Smoothie

Pear Green Tea Smoothie

Kiwi Spinach Smoothie

Chapter Seven: Breakfasts

Melon Breakfast Salad

Mediterranean Omelet

Clean Eating Granola

Spanakopita Frittata

Steel-Cut Oatmeal

Clean Huevos Rancheros Wraps

Baked Citrus French Toast

Butternut Squash Pancakes

Rhubarb Bread Pudding for the Slow Cooker

Buckwheat Crêpes with Strawberries

Pumpkin Apple Oatmeal

Pear Cranberry Quinoa Cereal

Quick Spinach and Eggs

Honey Breakfast Cookies

Simple Egg Wraps

Chapter Eight: Snacks

Creamy Fruit Dip

Clean Eating Corn Bread

Black Bean Salsa Recipe

Almond Quinoa Squares

Traditional Hummus

Oatmeal Raisin Cookies

Clean Eating Date Bars

Pumpkin Protein Bars

Kiwi Cucumber Salsa

Mango Pineapple Ice Pops

Papaya Coconut Chia Pudding

Chocolate Protein Bites

Cantaloupe Ice Cream

Clean Berry Parfait

Orange Cream Ice Pops

Chapter Nine: Salads

Green Lentil Salad

Lemon Brown Rice Salad

Chicken Pecan Salad

Grilled Vegetable Pasta Salad

Watermelon and Mint Salad

Moroccan-Style Carrot Salad

Roasted Corn and Black Bean Salad

Moroccan Lentil Salad

Peach Beet Salad

Mushroom Beet Green Salad

Chapter Ten: Vegetables

Slow Cooker Sweet Potatoes

Garlic Green Beans

Edamame Succotash

Brussels Sprouts with Lemon

Pumpkin with Sage

Swiss Chard with Garlic

Celery Root Puree

Eggplant Parmesan Bites

Sautéed Spinach

Balsamic Roasted Tomatoes

Mushroom Kebabs

Spicy Grilled Corn on the Cob

New Potatoes and Asparagus

Roasted Cauliflower

Oven-Baked Zucchini

Chapter Eleven: Soups and Stews

Creamy Broccoli Soup

Sunny Carrot Squash Soup

Rustic Quinoa and Bean Soup

Old-Fashioned Vegetable Soup

Irish Bean and Cabbage Soup

Roasted Pepper and Lentil Soup

Turkey Split Pea Soup

Lentil and Sweet Potato Stew

Tomato Chicken Stew

Fish Fennel Stew

Chapter Twelve: Main Dishes

Vegetarian Shepherd’s Pie

Egg White Frittata with Whole-Grain Penne

Pasta and Pepper Primavera

Butternut Squash Curry

Sea Scallops with Coconut Curry Sauce

Clean Tuna Noodle Casserole

Sesame Maple Salmon with Spinach

Baked Halibut Vegetable Casserole

Curried Chicken Couscous

Chicken and Grilled Vegetable Lasagna

Jambalaya

Chicken and Bulgur Florentine

Protein-Packed BBQ Beans

Roast Pork Loin with Fennel

Asian Ginger Pork

Herb-Crusted Pork Chops

Beef Sirloin Kebabs in Herb Garlic Marinade

Baked Stuffed Tomatoes

Balsamic-Marinated Beef Roast

Herbed Beef Burgers

Chapter Thirteen: Desserts

Traditional Apple Crisp

Baked Apples

Grilled Pineapple with Cinnamon Yogurt Sauce

Banana Coconut Soft-Serve Ice Cream

Pumpkin Chocolate Cake

Peach Cobbler

Pumpkin Pie Puddings

Cherry Granita

Smooth Lime Pudding

Chocolate Pots Crème

Clean Strawberry Cheesecake

Lemon Frozen Yogurt

Plum Peach Sorbet

Slow Cooker Chocolate Cake

Almond Fudge Cups

Appendix: Clean Eating Food List

Glossary

References