Without going nuts, give ‘clean eating’ a try

The term “clean eating” came into the American consciousness in the 1960s. The country was enduring a huge cultural revolution that saw the passage of the Civil Rights Bill, the push for women’s rights, and protests over the Vietnam War. It also saw the strong, though some would say, short-lived, hippie movement.

These pro-love and peace-minded people raised the country’s awareness of the earth-food connection. Some created communes and believed that we should eat only what comes from the earth in its most natural form. We can thank them today for things such as readily available organic foods and food labeling.

In those early years, “health” food stores sprang up as small mom and pop venues as did organic food co-ops. Soon the term “health food” established a firm hold on our consciousness and never left. People began to think about what they were eating even as food manufacturers were introducing thousands of highly manufactured “foods” every year. In fact, the number of new foods “manufactured’ since the 50s is mind boggling (about 20,000 a year!).

The 1950s brought us Dunkin Donuts, McDonalds French fries, boxed cake mixes, TV dinners and frozen pizza; obesity rates began to rise, and health issues ensued (an increase in diabetes and food allergies). Combine that with the explosion of home television sets and color-TV and it was a recipe for nutritional disaster.

People began to push back. The Hippie generation brought back small family farming and farm to table eating along with an explosion of vegetarianism and more. Throughout the 1970s health food stores emerged as serious competition to supermarkets. In 1993, Whole Foods, the new behemoth in the ever-growing landscape of healthy eating, bought several small chains and opened supermarket-sized stores throughout America solidifying the place of “health foods” in our communities. Now, the biggest fish in the retail ocean, Amazon, has swallowed up Whole Foods, and many other market chains have created their own health food stores and joined the healthier food markets throughout the country.

The clean eating movement now had huge stores, its own magazines, and enough proponents to bring it to the attention of dieticians, nutritionists, doctors, trainers, consumers everywhere and Congress! In the past few decades, food labels became mandatory, organic foods certified and even meat, fish, and poultry were soon labelled with many different monikers such as organic, wild caught, grass-fed, free-roaming, etc.

Still, the term, “clean eating,” continues to mean many different things. The good thing is that you can essentially create a definition that works for you. However most people agree that clean eating includes:

1. Eating only whole grains and whole grain flours

2. Consuming minimally processed foods. That means products with few ingredients. A good example would be jarred organic tomato sauce or organic fruit juices.

3. Reading labels and avoiding foods with any ingredients that you don’t recognize as real food or that you cannot pronounce.

4. Eating very lean meats and poultry from a close source or choosing organic, grass-fed, free-range, etc.

5. Choosing fruits and vegetables according to season, and buying locally and organically, if possible

6. Eating nuts, berries, and seeds, which are filled with antioxidants and lots of nutrients

7. Avoiding refined sugar and high-fructose corn syrup and using only natural sweeteners such as honey and pure maple syrup.

8. Eating meals that consist of mostly plants and lean proteins

9. Including legumes in your diet on a regular basis

10. Eating the rainbow! Choosing foods that are all different colors, oranges, beets, purple cabbage, blueberries, squashes, carrots, bananas, the list is endless, beautiful, and delicious.

Many people also include the mantra of “nothing white,” which excludes white breads, crackers, cakes cookies, etc. Others eschew dairy products and high-fat products such as butter, high fat cheeses, and red meat and, of course, any kind of processed meat.

There are many websites and countless books on this idea of clean eating and, while I am not given to (too many) extremes, I believe that adopting some of the tenets of this eating style can only improve our health and benefit our bodies.

It will soon be the New Year, a perfect time to make some small changes or bring some new eating habits to the table. I hope that his new year brings you all good health, happiness and peace.

Baked Breakfast Oatmeal (Pareve)

I love thick rustic oatmeal. This is delicious. You can add any seasonal fruits to this. Half peaches are delicious, as are half super-ripe pears. Apricots, sliced apples are also great — this recipe lends itself to creative additions.

2 cups thick, rough cut, or old to fashioned oats

3/4 cup walnuts, coarsely chopped

1 cup raisins

3 Tbsp. coconut oil, melted

2 cups unsweetened vanilla almond milk

2 tsp. cinnamon, or to taste

2 Tbsp. pure vanilla extract

1/2 tsp. sea salt

3 to 4 Tbsp. pure maple syrup, Grade B, to taste

Preheat the oven to 375 degrees. In a large bowl, mix the oats, nuts, and raisins. Spray an 8-inch square glass baking dish and set aside.

Place the coconut oil in a small bowl and microwave until melted.

In a large bowl, mix the coconut oil, almond milk, cinnamon, vanilla and 2 Tbps. of maple syrup. Whisk to blend completely and pour evenly over the oatmeal. Drizzle the rest of the maple syrup over the top and bake for about 30 to 45 minutes until the liquid is absorbed. Serve hot. Makes about 6 servings.

Divide into 6 bowls if you want true portion control and add a tablespoon of almond milk to each bowl before microwaving to reheat. A great, fast breakfast with staying power.

Avocado and Orange Salad with Lime and Cilantro (Pareve)

This salad is perfect with Clementines, which are in season, as are avocados (make sure the avocados are very ripe).

3 ripe avocados cut into chunks

2 Clementines, peeled and separated into segments membrane and pits removed

1 small, sweet, red onion, cut in half and then into thin slices

2 to 3 Tbsp. freshly squeezed lime juice

2 to 3 tsp. orange juice from one juice orange

1 tsp., or to taste, agave nectar or honey

1/4 to 1/3 cup extra virgin olive oil

1/4 cup fresh cilantro

Salt and pepper to taste

Fresh baby lettuce or spinach leaves

Prepare the avocado, by peeling and cutting it into chunks. Place in a large bowl. Add the orange segments and the onion and toss gently.

Whisk the juices, syrup, and the oil together with the salt and pepper and pour over the avocado and oranges. Chop or tear the cilantro leaves and sprinkle over everything. Serve on beds of baby lettuce leaves. Serves 4 to 6.

White Bean and Garlic Hummus with Scallions (Pareve)

A friend gave me this recipe years ago and I still love it. Add chives or scallions, radishes or roasted red peppers. A great office lunch paired with fresh veggie sticks.

1 can white Cannellini or Great Northern beans, drained and rinsed

2 to 3 garlic cloves, finely minced or pressed through a garlic press

1 to 2 scallions, chopped, white and green parts

1/4 cup freshly squeezed lemon juice

2 Tbsp. plain or roasted tahini

1 to 2 tsp, ground cumin (optional but recommended)

2 Tbsp. extra virgin olive oil

Salt and freshly ground pepper to taste

OPTIONAL: A pinch of cayenne pepper

Rinse and drain the beans and place in the bowl of a food processor. Add the garlic and chopped scallion and pulse until finely chopped, but still with some texture, about 15 pulses or about 20 seconds. Add the lemon juice, tahini and cumin and process until smooth.

With the motor running, add the oil through the feed tube, processing until creamy. Scrape into a bowl and add salt and pepper to taste. Makes 1-1/2 to 2 cups.

Black and White Braised Baby Bok Choy (Pareve)

My son loves baby Bok Choy so I make it when I find really good quality, small plants. If you like heat, use hot sesame oil. If not, toasted is delicious.

5 to 6 heads of baby Bok Choy

1 Tbsp. high heat safflower oil

2 cloves garlic, thinly sliced or minced

1 tsp. seasoned (hot) or toasted sesame oil

1/4 tsp. rice wine vinegar

1/2 tsp. tamari sauce

1/2 tsp. mirin (sweet rice wine)

1 tsp. black sesame seeds

1 tsp. white sesame seeds

Rinse and trim the Bok Choy. Do not remove all the water. Set aside.

Heat a large skillet and add the safflower oil. Add the garlic. Add the Bok Choy, turn to coat with the oil and cover the pan.

Simmer for about 3 to 4 minutes. Uncover and turn again. Braise until tender, about 3 to 5 more minutes.

In a small bowl, mix the sesame oil, rice wine vinegar, tamari sauce and mirin. Mix well. Taste and adjust ingredients.

Remove Bok Choy to a platter. Drizzle with the sauce and sprinkle the black and white sesame seeds over all. Serves 6.

Dark Winter Greens with Leeks and Lots of Garlic (Pareve)

Dark greens are full of nutritious phytochemicals and antioxidants.

1 to 2 large leeks, thinly sliced and thoroughly washed

Garlic cloves (3 to 8) to taste, minced

1 sweet red onion, diced

2 to 3 Tbsp. extra-virgin olive oil

6 to 8 ounces cooking greens (you can now buy them pre-packaged), baby kale or baby spinach

1 to 2 Tbsp. tamari sauce, aminos (Dr. Bragg’s) or light tamari sauce

1 to 2 Tbsp. mirin

Sesame seeds for garnish

If you like this a bit sweeter, add a dash of honey, to taste

If you like, add a pinch of red pepper flakes

Place the leeks in a bowl of ice-cold water. Swish several times, drain, and repeat. Drain and set aside.

Mince the garlic and set aside. Dice the onion and set aside.

Heat a large skillet over medium heat and add the olive oil. Add the onion and sauté until softened and beginning to turn golden, 6 to 9 minutes. Add the garlic and leeks and sauté until softened, 5 to 8 minutes.

Wash and drain the greens. Squeeze gently with a paper towel to absorb remaining water.

Add the greens to the skillet and, using tongs, turn, to coat them with oil. Add the tamari sauce and mirin and toss to coat. Cook until the greens are wilted, 4 to 6 minutes, tossing often to cook evenly. Taste and adjust seasonings. Place in a serving bowl and garnish with sesame seeds or sunflower seeds. Serves 4 to 8.

Simple, Light, Roasted Garlic Salad Dressing (Pareve)

1 head garlic, roasted

2 tsp. extra virgin olive oil

2 to 3 tbs. red wine vinegar

1 to 2 tsp. freshly squeezed lemon juice

1 to 2 tsp. water

1 tsp. honey or agave syrup

Pinch salt

Pinch freshly ground black pepper

2 to 3 Tbsp. high heat safflower oil or cold pressed corn oil

Optional. Snipped fresh chives mixed in after processing

Cut off the top of the garlic, place the head on a sheet of heavy-duty foil and drizzle with the olive oil. Wrap in the foil. Roast at 350 degrees for 40 to 60 minutes. Let cool.

Remove the cloves of garlic from the skin and place in a food processor. Discard skin. Add the vinegar, honey, lemon juice and water, and process until smooth. Add the safflower oil, salt and pepper and pulse until smooth. If it is too thick, add water and/or lemon juice. Pour into a pitcher or container and add chives, if desired. Mix well. Taste and adjust seasonings. Makes about 1/3 cup.

Salmon Rivagote (Parve)

This is adapted from a recipe by Jacques Pepin from his TV show many years ago. Rivagote means “to invigorate” and the Meyer lemon and tomatoes invigorate the taste buds. It is delicious and easy to make.

1/4 cup extra-virgin olive oil

1 onion, chopped, rinsed and drained

4 to 8 garlic cloves, minced

1/2 tsp. lemon zest preferably from Meyer lemons

2 to 4 plum tomatoes halved, seeded, and diced

1 Tbsp. drained capers

1 small can, (about 15 oz.) diced tomatoes,

2 Tbsp. freshly squeezed lemon juice, preferably Meyer lemon juice

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

1-1/2 pounds salmon fillet

1/3 cup coarsely chopped fresh parsley

2 to 3 scallions, trimmed and chopped

Fresh minced parsley for garnish

Heat a large skillet. Add the olive oil and the onions, sauté the onions until softened and beginning to turn golden, about 6 to 9 minutes. Add the garlic and sauté for 1 minute. Add the lemon zest and sauté 1 minute.

Add the diced tomato and sauté until the tomato is softened and cooked through, 1 to 2 minutes.

Add the capers and the can of tomatoes with the juice, the lemon juice, salt, and pepper. Add the fresh parsley and mix well. Cook until bubbly, 2 to 4 minutes.

Nestle the fish under the sauce. Cover, reduce heat to a strong simmer, and cook for 20 to 25 minutes. Check often and add some more water or lemon juice, if needed.

About 5 minutes from the end of the cooking time, add the scallions and mix into the sauce.

Cook for another 5 minutes. Taste and adjust seasonings. Serve hot with wild rice or other grains and veggies. Serves 6.

Wild Rice Pilaf with Mushrooms and Cranberries (Pareve)

Did you know that wild rice is actually a grass and not rice at all. It is very high in protein.

1 cup wild rice

1 cup brown basmati or other fragrant brown rice

3-1/2 to 4 cups water or vegetable stock

2 Tbsp. extra virgin olive oil

8 large shallots, peeled, and thinly sliced

1 carrot, finely minced

10 ounces button or mixed mushrooms, sliced

1/2 cup toasted slivered almonds

1/2 cup dried cranberries

1 tsp. tarragon

1 tsp. fresh chives, snipped

Salt and freshly ground black pepper, to taste

Place the stock in a large pot and add the wild rice and basmati rice. Place over medium heat, bring to a boil, cover, reduce heat to simmer and cook until al dente and the liquid is absorbed, about 30 to 40 minutes. Add more liquid if the rice is too hard.

Meanwhile, heat a large skillet and add the olive oil. Sauté the shallots until golden brown, 7 to 10 minutes. Add the carrot and the mushrooms and heat until most of the mushroom liquid is absorbed.

Add the almonds and cranberries and mix. Add the tarragon and chives and mix well. Add the cooked rice to the skillet and mix into the vegetables. Season with salt and pepper and mix. Place in a serving bowl and serve. Serves 6 to 8.

Mini Date-Nut Cakes (Pareve)

6 extra-large eggs

18 ounces dates, chopped (you can buy brick packed, chopped fresh dates)

1 cup chopped apricots

1/2 cup agave or Dark Pure maple syrup

3 cups walnuts, chopped

Preheat the oven to 350 degrees. Line 2 mini-muffin tins with mini paper cups or spray with non-stick spray and set aside.

In a food processor, separately chop the dates, apricots and nuts to a uniform, small size, about one-sixteenth to one-eighth inch in size. Set aside.

Place the eggs and sugar in the bowl of an electric mixer. Beat until light yellow and thickened. Add the dates, apricots, and nuts. Mix well. Spoon the mixture into the mini tins or paper liner cups, filling each three-quarters full. Bake at 350 for 20 to 25 minutes.

Cool; remove from the tins, place some in a plastic bag and freeze for later. Serve the rest. This will make about 5 to 6 dozen mini-cakes.

NOTE: You can frost these with a simple maple cream cheese frosting or a simple sugar glaze, but they are delicious without anything added.