M A G A Z I N E
ClEaN FOOd G O O D
Cleaneating in AUCKLAND Easy lunch for w e e r $15.00
O C T O B E R
The ‘clean eating’ Di e t : Wh at ’ s i t all about 2 0 1 6
T A S T E
ISSUE 01
10 t i p s for c l e an eating
Organic Riceberry
CONTENT
10 tips for clean eating
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The ‘clean eating’ Diet: What’s it all about Easy lunch for weer
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Cleaneating in AUCKLAND
Organic Riceberry
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10 TIPS CLEAN EATING Your foolproof guide to clean eating.
1. Limit Processed Foods Many processed foods are full of excess sodium, sugar and fat. An easy way to clean up your diet is to look at the ingredient list on packaged foods. If the list is long or includes lots of ingredients that you can’t pronounce, try to stay away from it. Instead, make healthy homemade versions of your favorites, like macaroni and cheese, tomato sauce or granola bars. And remember that not everything that comes out of a box, bag or can is bad for you. For example, whole-wheat pasta, baby spinach and chickpeas are all “clean” packaged foods. They are minimally processed and provide good-for-you nutrients like fiber and vitamins. 2. Bump Up Your Veggies Vegetables are full of vitamins, with many boasting vitamin A, which is essential for healthy vision and immune function, and vitamin K, which can help keep your bones healthy. Vegetables are also high in heart-healthy fiber, which helps you feel full. Plus, veggies are low in calories, so you can eat lots of them without damaging your waistline. Fresh vegetables are as clean as they come since they are unprocessed and come straight from the farm (just don’t forget to wash them before you eat them!). The recommended
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daily amount for most adults is 2½ to 3 cups. To make sure you get your fill, try carrots and hummus for a snack, start your meal with a salad, or begin your day with vegetables by adding peppers and onions to an omelet. 3. Cut Down on Saturated Fat You don’t have to cut out fats when you’re eating clean; instead just focus on healthy fats. It’s as simple as swapping out saturated fats (like those in butter, cheese and meat) in favor of healthy fats like olive oil, Carolan oil and the kind found in nuts and fatty fish. These fats are good for your heart and can help raise your good HDL cholesterol, while saturated fats are associated with increased risk of heart disease and should be limited. Need help identifying fats? Saturated fats are typically solid at room temperature. To cut back on saturated fat in your diet, try these simple swaps: top your salad with nuts instead of cheese, use peanut butter instead of cream cheese and replace mayonnaise with avocado on a sandwich.
6. Watch the Salt Eating too much salt can increase your blood pressure. Many Americans eat more than the recommended 2,300 mg of sodium per day (that’s about one teaspoon of salt). Cutting back on processed foods will help you reduce your salt intake, as most packaged foods contain more sodium than homemade versions. To help minimize salt while you cook, flavor your food with herbs and spices, citrus and vinegar.
7. Choose Whole Grains
eating clean is a good way to
REFRESH YOUR EATING 4. Reduce Alcohol Intake Having a cleaner diet also includes cleaning up what you drink. You can still have alcohol, but stay within the recommended limit— one drink per day for women and two for men (one drink equals 5 ounces wine, 1½ ounces liquor or 12 ounces beer). Alcohol in moderate amounts may be good for your heart, but too much alcohol dehydrates you and adds excess calories to your diet. Steer clear of mixed drinks with lots of added sugar; it’s probably safe to assume that if your drink is neon-colored or came out of a frozen machine, it’s not all that clean. 5. Un-Sweeten Your Diet Most people eat too many added sugars. The American Heart Association recommends no more than about 6 teaspoons per day for women and 9 teaspoons per day for men. To clean up your diet, cut down on added sugars in your diet by limiting sweets like soda, candy and baked goods. Also keep an eye on sugars added to healthier foods like yogurt (choose plain varieties with no added sugar), tomato sauce and cereal. Look for foods without sugar as an ingredient, or make sure it’s listed towards the bottom, which means less of it is used in the food.
Whole grains include more nutrients than refined grains because the bran and germ are not removed. Look for the word “whole” with the first ingredient in breads and pastas—for example, make sure it says “whole wheat,” not just “wheat.” Outside of whole wheat, choose whole grains like quinoa, oats and brown rice. Another bonus to eating whole grains: a study found that people who eat three or more servings of whole grains have lower body mass indexes and less belly fat than people who eat fewer. 8. Eat Less Meat Eating clean doesn’t mean giving up on meat entirely, but eating less meat can help eliminate extra saturated fat from your diet. A serving of meat is just 3 ounces—but portions served at restaurants and even at home tend to be larger than that. Try serving vegetarian proteins like beans, temper or tofu on some nights and bulking up smaller portions of meat by serving it in veggiepacked soups or stir-fries. 9. Up Your Fruit Intake Fruit has been nicknamed “nature’s candy” for good reason—it’s naturally sweet and delicious. Fruit is also rich in potassium, which can help keep blood pressure in check, and vitamin C, which is important for a healthy immune system. Just like vegetables, fresh fruits are whole, unprocessed foods. Frozen, canned and dried fruit is minimally processed. Just double-check the ingredient list to be sure there is no sugar added and look for fruit canned in its own juice. The recommended amount of fruit for most adults is 1 to 2 cups per day. To make sure you get the added heart-health and weight-loss benefits of fiber, choose whole fruits over fruit juice. 10. Nix Refined Grains Cutting out white flour and refined grains is an easy way to eat cleaner. Refined grains—unlike whole grains—are more processed and often stripped of beneficial nutrients like magnesium, selenium and fiber. Plus, they’re typically found in unhealthy packaged foods, like baked goods and junk snack foods that may also deliver added sugars, saturated fats and extra sodium. Skip the packaged refined crabs like cookies, crackers and cakes altogether, and also swap white rice, white bread and white pasta for brown rice and whole wheat bread and pasta.
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Auckland
Clean eating
1. Bird On A Wire 234 Ponsonby Road, Ponsonby and 12 Commerce Street, Auckland CBD www.birdonawire.co.nz Offering: free range / gluten free / dairy free / whole foods In the form beetroot couscous with pomegranate, spring onion and orange vinaigrette with added pulled chicken Rotisserie Chicken with Korean BBQ baste Buckwheat noodle salad with mug beans, coriander, peanuts and sesame dressing Beetroot, carrot, cos, mug beans, seeds, nuts, za’atar & is served with a tannin yogurt . Winter slaw with kale, dates, nuts and fresh ginger dressing.
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2. Boy & Bird Sauteed kale, fennel, quinoa, apple, thallium with smoked almonds Citrus brined, spice rubbed rotisserie chicken
In the form of: Chicks pin Wrap — SPCA accredited free-range chicken, spinach and herb patties, cos, tomato, red onion, rocket sauce & avocado salsa
Charred broccoli tart served with a walnut pesto
Redergize Salad — Grated beetroot, carrot, red quinoa, bulgur, red chard, currants, flax seeds, almonds and miso
3. Food Truck Garage 90 Wellesley Street West, Auckland CBD
Veefroot – A vegetarian take on our most popular Beetroot burger. Kumara, kale, beetroot and carrot Pattie, cos, tomato, gherkin and awesome sauce on a gluten free bun
www.thefoodtruck.co.nz Offering: low fat options / free range / gluten free / dairy free / vegan / vegetarian / probiotics
Creator — Pro biotic vanilla fro-yo with Banana, date, fig 4. Little Bird Organics 1a Summer Street, Ponsonby and 385 New North Road, Kingsland www.littlebirdorganics.co.nz
Offering: raw / organic / gluten free / refined sugar free / dairy free / vegan / vegetarian In the form of: Smoked ‘Lox’ raw Bagel with cucumber, capers, sprouts & cashew cream cheese Kumara Gnocchi with oyster mushrooms, tarragon cream and pine nut parmesan
5. Mondays 503B New North Road, Kingsland www.mondayswholefoods.com Offering: whole foods / gluten free / refined sugar free / dairy free / vegan / vegetarian / rawIn the form of: Vegan roasted pumpkin and brown rice stack served with green salad and zesty cashew aioli
Acai Bowl – fresh acai berries, organic berries and banana topped with grawnola and coconut.
Mushroom frittatas with feta and baby spinach, topped with caramelised red onion & fig jam
Raw cheesecakes, brownies and sweet treats from their cabinet
Chocolate zucchini cake with mascarpone and toasted.
Green juice — kale, parsley, fennel, celery, lemon and apple
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THE CLEAN EATING Diet: What’s It All About?
clean eating is NOT a diet. it is a
LIFESTYLE
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There is no direct definition for “clean eating”. Specifically, clean eating is NOT a diet - it is a lifestyle choice. Clean eating is not a new concept, as a matter of fact clean eating has been around for quite some time. Those involved with health, fitness or nutrition from competitors to personal trainers and health conscious individuals have been practicing “clean eating”.
away from anything that may have been altered in any way. Include meats, however; “whole” meats that you have chosen straight from the butcher or prepared yourself. You would be very surprised to find out what is actually in ground turkey.
Enjoy whole grains - these are grains that are still complete and haven’t been broken down in any form. Examples include: One with many benefits that brown rice, whole wheat and include: other whole grains. You will have Fat Loss to get used to reading over food labels. Just because a product Weight Loss says its “whole grain” does not Increased Energy mean it is. It also does not mean they have not added a bunch Clearer Skin of other ingredients as well. Shinier Hair Eat fewer ingredients - try not to Better Sleep purchase items with more than 4-6 ingredients in the ingredient Increased mental well-being list. Also, be sure you recognize When someone makes the every ingredient. If you can’t choice to eat “clean” they pronounce it, you probably are choosing to eliminate all shouldn’t put it in your body. processed foods and extra additives from their diet. Basically, you are choosing to eat whole, Simple Guidelines for Success: unrefined foods. Eating small frequent meals 5-6 The basics of eating clean times per day to level blood include - eating lots of fruits and sugar and prevent hunger vegetables. These are straight from nature - the idea is to stay Include lean protein, complex carbohydrates and heart
healthy fats in each meal choice Avoid ALL processed and/or refined foods (sugar, baked goods, candies, white flour, white rice, etc) Avoid saturated and trans fats Avoid sodas, high calorie juices and other drinks that give your body no nutritional value and lots of unnecessary (unwanted) calories Avoid high calorie, non nutritious foods Drink at least 8 cups of water per day As I mentioned above, “clean eating” is not a new concept; it has been around for a long time. If you have never eaten this way before it may take some practice and some time to get 100% “clean”. Unprocessed, natural state foods have a different taste than frozen and processed foods. Your taste buds will go through an adjustment period. Although it is less expensive to eat clean and nutritious foods, it does require more time in the kitchen planning and cooking meals.
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The Fat Fighting 400 Diet Calorie Lunches For week 2.Fiesta Bowl Salad Directions 1.Roast Beef Wrap Whisk together 2 tablespoons rice wine vinegar, 1/2 teaspoon chili paste, 1 teaspoon sesame oil, juice from 1/2 lime, and a pinch each sugar and salt. Mix in 1/4 cup sliced red bell pepper, 1/4 cup sliced carrot, 1/4 cup snow peas, 1/4 cup chopped cilantro, and 1/4 cup broccoli florets. Add 1/3 cup cooked soba noodles and 1 tablespoon chopped peanuts; toss to coat. Divide into three portions and place each on 1 romaine lettuce leaf topped with a 1-ounce slice of lean roast beef. Roll into wraps. Eat with 1 small Asian pear.
1.Combine 1/4 cup each canned black beans (rinsed and drained), chopped avocado, canned corn (drained) and chopped cherry tomatoes with the juice of 1/2 fresh lime and salt to taste. Serve on top of 2 cups romaine.
3.Herbed Quinoa with Shrimp and Zucchini Directions 1.Bring water and quinoa to a boil, lower heat to simmer, and cover for 10 to 15 minutes (until all water is absorbed). Saute garlic in oil for 2 minutes; add zucchini and cook for 6 minutes, or until tender. Toss shrimp in pan with zucchini for an additional 3 minutes, to warm. Fluff cooked quinoa with a fork and toss with zucchini, shrimp and fresh herbs. Squeeze lemon juice on top.
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4.Easy Lemon Lentil Soup with Spinach Directions 1.Combine 6 cups of water with the lentils in a 3- to 4-quart saucepan over high heat. Skim off the foam as the lentils begin to boil. Add tomatoes, oil, turmeric, and garlic. Reduce the heat to a simmer. Wrap ginger, rosemary, and bay leaf in a piece of cheesecloth, tie it closed with kitchen string, and add to the pan. Simmer until the lentils are tender and the garlic is soft; discard the cheesecloth.
5.hicken Bowl Heat 1 teaspoon olive oil in a medium skillet over medium heat. SautĂŠ 1/2 cup thinly sliced red bell pepper, 1/4 cup frozen corn, 1/4 cup black beans, and 2 ounces diced cooked chicken 5 minutes; season with salt and pepper to taste. Spoon chicken mixture over 1/2 cup cooked brown rice and top with 1/4 cup salsa and 2 tablespoons shredded Monterey Jack.
2.Add the spinach and simmer until wilted. Stir in the lemon juice. Crush the garlic against the side of the pot with the back of a spoon and stir so that it melts into the soup. Season with salt and pepper to taste, and serve. Servings Per Recipe: 5
7.Rosemary and Zucchini Flatbread with Grape Salad Preheat the oven to 350 F. Warm 1 whole-grain flatbread on a baking sheet 7 minutes. 6.Chunky Vegetable Salad with Lemon-Cumin Vinaigrette Mix together 1/3 cup chickpeas, rinsed and drained; 1/3 cup kidney beans, rinsed and drained; 1/4 cup shredded carrot; 1/4 cup chopped jicama; 1/4 cup chopped apple; 1/4 cup sliced red bell pepper; 1 tablespoon sliced celery; 1/4 cup chopped cucumber; and 1 tablespoon pumpkin seeds. Whisk together juice of 1/2 lemon, 2 teaspoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon ground cumin, and a pinch each sugar and salt; drizzle over salad. Serve with 1/2 cup pineapple, cut into bite-size pieces.
Remove from oven and top with 1/2 cup thinly sliced zucchini, 1/4 cup grated part-skim mozzarella, and 1 teaspoon dried rosemary. Bake 7 minutes more, until cheese is melted. Meanwhile, mix 1 cup halved grapes with 2 tablespoons almonds slice. Serve flatbread warm or at room temperature with grape salad.
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Rice Berry from Thailand
“riceberry organic rice is the new variety of rice that has been bred in thailand.� 14
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iceberry Organic Rice is the new variety of ice that has been bred in Thailand. ice is deep purple in colour; this rich dark colour is typical of plants that yield high nutrition. Riceberry rice is cross pollination of three hardy and loved rice strains; they are: Thai Hom Mali Race – also known as fragrant jasmine rice, the highest quality and most sort after rice in the world, after cooking it retains its structure but takes on a soft fluffy consistency. Hom Nin Rice – has well known and documented antioxidant properties, but this grain can become a little chewy if it isn’t cooked through. Khao Dawk Mali 105 – a hardy seed which will grow in a broad range of agricultural environments. The cross-pollination of these three rice plants has resulted in Riceberry Rice, a new and exciting rice variety. Riceberry takes on the best attributes of each of the grains that were used in its inception. The light fluffy texture and flavour from Thai jasmine rice, high in minerals and antioxidants from Hom Nin rice and hardy and high yield characteristics. Riceberry Rice Nutrition Profile Riceberry rice is rich in many antioxidant that help our immune system stay healthy. It contains significant levels of: Beta-carotene,Gama Oryza nol Vitamin E,Folic Acid,Tannin,Zinc, Fiber, Bran Oil These antioxidants, vitamins and minerals give riceberry rice a nutrition profile that is relatively unique. The dark purple colour it matures signifies it high nutrition content and gives it a unique appearance when served. The rice is also extremely high in fiber and bran oil, this natural aids digestion and helps keep the stomach free from disease.
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