CLEAN KITCHEN KNOW-HOW

GETTING STARTED, SHOPPING LISTS & TIPS

"MY BIGGEST PROBLEM IN THE KITCHEN IS COMING UP WITH NEW DINNER IDEAS THAT ARE HEALTHY, TOO; DISHES THAT ARE EASY TO MAKE, NOT WEIRD, AND DON'T FORCE ME TO GO TO THREE DIFFERENT STORES TO FIND THE INGREDIENTS. I FEEL LIKE WE EAT THE SAME THING EVERY WEEK. TAKEOUT IS EASY, BUT IT'S FATTENING. WHAT DO YOU MAKE FOR DINNER? DO YOU HAVE ANY RECIPES FOR ME? HELP!" — Busy Moms Everywhere

Does that sound familiar? It's the beginning of most of the conversations I have with the many moms I talk to. Whether from television host coworkers, attendees at speaking engagements, or stay-at-home moms at cocktail parties, it's one of the questions I'm asked most frequently, as soon as people find out I'm a chef and registered dietitian.

The reality of cooking for my family hit home for me after the birth of my baby Scarlet. For several days straight even I, the chef nutritionist, stared into the refrigerator wondering what I'd have time to make for dinner. On one such occasion I figured out how to adapt my lighter chicken curry recipe to the slow cooker, and that's when the idea for this book hit me. Over the next few months I created original and improved recipes that fit my new-mom lifestyle, adopting a simpler, easier style of cooking using clean ingredients. The birth of my second daughter, Stella, prompted me to create even more streamlined recipes with even fewer ingredients, which you'll find in this second edition. My goal is to inspire and educate other families about how easily they, too, can eat clean with just a little knowledge.

{ My Five Food Rules for Eating Clean }

The clean concept boils down to eating whole, minimally processed foods made with natural ingredients that are good for your body and good for the planet. Keep these tips in mind, and you'll be on your way in no time:

CHOOSE FOODS CLOSEST TO THEIR NATURAL STATE

The less processed foods are, the more naturally occurring vital nutrients and the fewer harmful ingredients they contain. Instead of components that sound like things from lab experiments, opt for foods with ingredients you find in home kitchens.

Especially avoid these ingredients:

» Partially hydrogenated oil and refined oil

» Artificial food coloring (Blue 2, Green 3, Red 3, Yellow 5 and 6)

» Artificial sweeteners (acesulfame potassium, saccharin, aspartame, and sucralose)

» Nitrates and nitrites in cured meats

» Large amounts of refined added sugars and salt

» Refined flour

» Unnecessary preservatives or additives found to compromise health

2. ENJOY A COLORFUL ARRAY OF FOODS

Each color of the rainbow (white included!) provides a unique blend of disease-fighting, immunity-boosting antioxidants, phytochemicals, vitamins, and minerals. The more natural colors you choose, the more varied and inclusive your diet will be.

3. GO LOCAL AND SEASONAL

Foods that travel shorter distances to get from farm to fork leave a smaller carbon footprint, making them better for the planet. The closer, the better, but find what is comfortable for you. Start by reading the signs next to your produce and the labels on the backs of packages. Ideally, choose foods from your country rather than the other side of the world. Even better, choose foods from within your region, state, or county. This doesn't have to mean making multiple trips to farmers' markets if they are more than a few minutes away.

Most foods taste better and contain higher amounts of nutrients when they're eaten during peak season and haven't been sitting in warehouses for months. Dried foods and foods frozen or canned within days of harvest come in at a close second. The better foods taste naturally, the less you have to manipulate them with added sugar, fat, and salt.

4. CHOOSE HUMANELY PRODUCED FOODS THAT ARE GOOD FOR THE PLANET

Learn what you can about the companies you buy food from. Do the farmers treat their animals well? Are the plants sprayed with minimal amounts of pesticides or, preferably, none? How do the companies treat their employees, and what is their regard for sustainable practices? While you probably won't find all of these answers on the backs of food packaging, glean what you can from company websites and trusted sources. Every time you check out at the grocery store, you are voting for who will fail or succeed.

5. ENJOY EVERY BITE

Food not only nourishes and fuels our bodies and minds, it also provides entertainment, encourages curiosity, invites togetherness, and rejuvenates the soul. Food should taste good first and then be good for us also. A variety of flavors, including salty, sweet, sour, pungent, and bitter, paired with different textures, makes for the most satisfying meal. We should feel free to savor flavorful foods until satisfied, rather than eat around cravings and long for something else minutes later. As often as possible, enjoy food intentionally while seated at the table and avoid mindless snacking.

{ Getting Started Right Away }

I've structured this book so that you can start cooking clean immediately, with this introductory chapter providing helpful, but not essential, background information. I've also sprinkled "Go Green" and "Go Clean" sidebars throughout the recipes, enabling you to learn along the way as you cook. "Go Green" sidebars focus on local and seasonal eating tips, while "Go Clean" sidebars focus on eco-friendly practices and nutritional tips.

I'm a busy mom, too, with two young daughters and a somewhat choosy husband whom I cook for in between balancing my business and household. I get to the gym and enjoy a bit of social time on the weekends. In other words, I'm not slaving over the stove for hours and washing piles of dishes each day.

WHAT YOU'LL LOVE ABOUT THESE RECIPES

Easy-to-Find Ingredients: You should be able to find all of the recipe ingredients in mainstream grocery stores, saving you the time of searching at multiple specialty markets.

Mom Tested, Family Approved: I tested all of these recipes on my family and on my "mommy" consumer panel. Recipes appeal to kids and adults alike, decreasing your chances of having to cook two different menus for one meal.

Fast and Efficient: Most recipes take only thirty minutes or less of active prep time, saving you time in the kitchen. You'll see these recipes marked with a < 30 icon. As much as possible, my recipes call for quantities using entire units of perishable foods, leaving you with one less thing to wrap, put away, and worry about using up before the expiration date.

Centered on Dinner: The number one request I receive from...