The Clean Plates Cookbook: Sustainable, Delicious, and Healthier Eating for Every Body

306 Pages·2012·1.495 MB·English

by  Jared Koch, Jill Silverman Hough

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COOKING/ NATURAL FOODS h
e
“The Clean Plates approach to healthier food and dining gives us the tools
“The Clean Plates Cookbook provides the perfect toolkit to take control of your health.
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to make a difference for our bodies and the communities we live in. . . .”
Whether you want to stay trim or re-boot your eating habits entirely,
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—DONNA KARAN, Jared Koch’s expert nutritional advice makes eating well simple and delicious.”
E
fashion designer and founder of the Urban Zen Foundation
A —MARK HYMAN, MD,
NO MATTER HOW YOU EAT, EAT CLEAN. N author of the #1 New York Timesbestseller,The Blood Sugar Solution

P
NUTRITIONIST JARED KOCH KNOWS THERE’S NO ONE EATING PLAN THAT WORKS FOR L
everybody, because every body is different. Whether you’re a conscientious omnivore, vegan, vege- A
tarian, or gluten-free—or any combination—it pays to eat clean.
T
Why? Because clean foods—that is, foods made from natural, high-quality, and whole ingredients— E
are better for your body. They’re better for the planet and they taste better, too. Perhaps best of all, eat-
S
ing clean can be simple and delicious when taken one step at a time. Koch's Five Precepts provides a

clear path that anyone can follow andenjoy. C
The Clean Plates Cookbooksupports you with delicious recipes that make everyday clean eating easy O the
and appetizing: Comforting Quinoa Cereal, Sweet Potato Salad with Scallions and Seaweed, Grass-fed
O
CLEAN PLATES
Rib-Eyes with Garlic-Chive Butter, and Cacao Cherry Brownies—more than 120 recipes in all, including
a dozen contributed by respected healthy chefs like Jamie Oliver, Iron Chef Marc Forgione, and James K
Beard award-winning chef Michael Anthony of Gramercy Tavern. B
You don’t have to choose between health and happiness at the dinner table; with The Clean Plates O
Cookbook, you can have it all.
O
COOKBOOK
JARED KOCH K
is a health coach, nutritional consultant and founder of Clean Plates, guides to the
healthiest, tastiest and most sustainable restaurants in New York City and Los Angeles. Koch and
Clean Plates have been featured on NBC Today New York, Good Day NY, CBS Los Angeles, Martha
Stewart, and Good Morning America Health. Koch has spoken on sustainability, wellness, and healthy
eating at Google, MTV, Sony, Merrill Lynch, Bank of America, WellPoint, Time Warner, and Whole
Foods. He lives in New York City. Please visit him at cleanplates.com. HK
O SUSTAINABLE, DELICIOUS, AND
O
C
U
H HEALTHIER EATING FOR EVERY BODY
G
JILL SILVERMAN HOUGH
is a cookbook author, food and wine writer, and culinary instructor.
H&
Her cookbooks include 100 Perfect Pairings: Small Plates to Enjoy with Wines You Loveand 100
Perfect Pairings: Main Dishes to Enjoy with Wines You Love.Her work has also appeared in major
food magazines, including Clean Eating, where she’s a columnist. Other book projects include devel-
oping the recipes for Skinny Bitch in the Kitch, a New York Timesbestseller. A regular and popular
presenter at cooking schools throughout the country, Jill lives in Napa, California.Please visit her at
jillhough.com. ISBN: 978-0-7624-4647-6
$20.00in U.S.A. Visit us on the web!
$23.00in Canada www.runningpresscooks.com JARED KOCH with JILL SILVERMAN HOUGH
£13.99in U.K.
RUNNING
PRESS
Printed in the U.S.A. 01/2013
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Guide to the Icons Used in this Book
VEGETARIAN VEGETARIAN OPTION
VEGAN VEGAN OPTION
GLUTEN-FREE GLUTEN-FREE OPTION
DAIRY-FREE DAIRY-FREE OPTION
NATURALLY
SWEETENED
RAW
OMNIVORE
FRIENDLY
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THE
CLEAN
PLATES
COOKBOOK
Sustainable, Delicious, and
Healthier Eating for Every Body
By Jared Koch with Jill Silverman Hough
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Copyright © 2012 by Jared Koch
Illustrations © 2012 by Jon Cannell
Published by Running Press,
A Member of the Perseus Books Group
All rights reserved under the Pan-American
and International Copyright Conventions
Printed in the United States
This book may not be reproduced in whole or in part, in any form or by any means, elec-
tronic or mechanical, including photocopying, recording, or by any information storage
and retrieval system now known or hereafter invented, without written permission from
the publisher.
Books published by Running Press are available at special discounts for bulk pur-
chases in the United States by corporations, institutions, and other organizations.
For more information, please contact the Special Markets Department at the
Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA 19103, or
call [phone], ext. 5000, or e-mail [email protected].
ISBN 978-0-7624-4647-6
Library of Congress Control Number: 2012930286
E-book ISBN 978-0-7624-4684-1
9 8 7 6 5 4 3 2 1
Digit on the right indicates the number of this printing
Edited by Kristen Green Wiewora
Typography: Scalaand Neutra
Running Press Book Publishers
2300 Chestnut Street
Philadelphia, PA 19103–4371
Visit us on the web!
www.runningpresscooks.com
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To anyone and everyone working to improve our
food system by growing, transporting, preparing, eating,
writing about, or advocating for better-quality food.
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Acknowledgments
It truly amazes me how many hard working, talented people it takes to
create something. I am very grateful to have had the opportunity to collab-
orate with so many of you on this project—and I admire, respect, and
appreciate all of your contributions.
First and foremost, I want to express my deep gratitude to Jill Silverman
Hough for working tirelessly in the kitchen creating amazingly fun and
delicious recipes, and for consistently offering her wisdom in so many
areas throughout the process. Jill and I would also like to thank her fan-
tastic group of recipe testers, angels who generously spent their free time
to help us do our work—Lori Adleman, Kate Aks, Kay Austin, Melissa
Austin, Lori Bowling, Claudia Brown, John Danby, Lynn Forsey, Susi and
Paul Heidenreich, the Javier Guerrero Family, Terri Hughes, Jan Kroeger,
Michael and Lanniece Hall, the McIver Family, Deirdre Spero Nair, Susan
Norman, Alexander Ocker, Susan Pruett, Hilary and Mike Rak, Lisa and
Richard Rhoan, Keven Seaver, Charlene Small, Andrea Stupka, and
Suzanne Young. Thank you so very much.
Of course, a very special thank you to the talented chefs who con-
tributed recipes, as well as for their dedication to serving healthy and deli-
cious food—Michael Anthony of Gramercy Tavern, Jeremy Bearman of
Rouge Tomate, Ed Cotton of Plein Sud and now, Fishtail by David Burke,
Marc Forgione of Marc Forgione, Ann Gentry of Real Food Daily, Daniel
Holzman and Michael Chernow of The Meatball Shop, Sarma Mengalis
of Pure Food and Wine and One Lucky Duck, Jamie Oliver, Joy Pierson of
Candle 79 and Candle Café, Hadley Schmitt of Northern Spy, Shigefumi
Tachibe and Lee Gross of M Cafe, and Bill Telepan of Telepan.
4•••The Clean Plates Cookbook
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To our agent Jennifer Griffin at Miller Bowers Griffin and to Kristen
Green Wiewora and the entire team at Running Press, our deepest grati-
tude for making this possible and for caring so much about it along the way.
A big thank you to Ashley Spivak, CNP (www.figandgruyere.com) for
helping in countless ways. And to Ellen Daly for helping to shape my
ideas and making me a better writer. And to Angela Starks and the late,
but not forgotten, Bunny Wong for their invaluable contributions.
Thank you to Megan Murphy for facilitating the chef recipes and writ-
ing their introductions.
Thanks to Nicole Fiscella, MS, CNS, for her invaluable nutritional feed-
back and suggestions.
Thanks to the rest of the team at Clean Plates, including but not limited
to Niles Brooks, Laura Mordas-Schenkein, and Tory Davis, for their dedi-
cation and efforts toward realizing the Clean Plates mission.
I also want to thank my nutrition and science teachers throughout my
journey, including but in no way limited to Deepak Chopra, Andrew Weil,
Mark Hyman, and Joshua Rosenthal, as well as my spiritual teacher
Andrew Cohen and everyone at EnlightenNext. In countless and unimag-
inable ways, you have shaped my thinking.
Perhaps my greatest teachers of all, however, have been my clients.
Through their willingness to be vulnerable and their commitment to
improving their lives, they have deepened my understanding of what
leads to change. My sincere thanks to each and every one of you.
Jill adds her appreciation to her husband, family, and friends for their
love and support, in this and all things.
And of course, a heartfelt thanks to my dear family and friends, who fill
my life with love and joy every day.
Acknowledgments•••5
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Contents

Introduction ...8
Chapter 1:
Clean Eating: The Practical Approach to Food ...11
Chapter 2:
Bio-Individuality: Know Your Body ...21
Chapter 3:
Quality over Quantity:
Don’t Count Your Food, Make Your Food Count ...33
Chapter 4:
Plant-Based Foods:
The Foundation of a Healthy Diet ...40
Chapter 5:
Animal Foods: Mindfulness and Moderation ...62
Chapter 6:
Popular Foods: Intelligent Choices ...75
Chapter 7:
Mind-Set Matters:
Ingredients of a Healthy Attitude ...90
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Chapter 8:
Your Clean Plates Lifestyle:
Putting It All Together ...98
Chapter 9:
The Recipes ...105
Beverages ...105
Eggs, Breakfast, and Breads ...116
Snacks and Appetizers ...134
Soups, Salads, and Sides ...153
Entrees ...206
Desserts ...258
Basics ...274
Chapter 10:
Resources, Recommendations,
and Sample Menus ...284
Index ...299
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Introduction

I
N MORE THAN A DECADE OF STUDYING NUTRITION,
health, and meditation and my many years working as a nutritional
consultant, I’ve discovered one key to improving my clients’ well-
being and enabling them to eat healthier and feel better. It’s not a miracle
diet, or a superfood, or a scientific breakthrough. It’s simply this: practical
advice.As a culture, we tend to be obsessed with what we should eat, but
we rarely stop and look practically at howwe eat. Of course, what we eat
matters—a lot—but simply knowing what’s good for us won’t necessarily
get us to change our deep-rooted habits. Most people do not hesitate to
say they want to eat healthier, and many can even explain what foods they
should be eating, but actually doing it, consistently, is another matter alto-
gether. What I have discovered with my clients is that when I give them
practical advice and tools for making better choices, they start to change
immediately.
It all began with my restaurant list. I live and work in Manhattan—a city of
over twenty-four thousand restaurants. New Yorkers like to dine out—but
often they pay the price with their health. I believed that it was possible to eat
healthier and still enjoy the culinary diversity of NYC. I wanted to be smart
about my food choices without having to sacrifice the pleasure of eating. So
I started compiling a list of what I considered to be healthy restaurants—
places I could eat with no sacrifice and no guilt. As I shared this ever-
growing list with my clients, they actually started implementing changes
and feeling better—a fact that inspired me to turn my list into a book: Clean
Plates Manhattan.I expanded my research, hired an amazing food critic, and
set out to create a restaurant guide that told New Yorkers where they could
go to find food that was healthy, sustainable, and delicious.
8•••The Clean Plates Cookbook