Cory Bilicko
Managing Editor
A few weeks ago, while countless folks were stocking up on buffalo wings and nacho-flavored tortilla chips for the game of the year, I was hitting the “reset” button. I completely overhauled my diet to include nothing but whole foods constituting meals that I make myself at home.
That’s what the editors of Martha Stewart Living magazine suggest doing in their new book Clean Slate: A Cookbook and Guide, whose sub-subheading is Reset Your Health, Detox Your Body, and Feel Your Best.
And so far, so good. I’ve dropped a few pounds, and my energy level seems to rival that of someone 20 years my junior. Granted, I am complementing the book’s dietary recommendations with lots of physical activity, but exercise is part of Clean Slate’s plan too.
As Stewart explains in the book’s intro, “Start with fresh produce, whole grains, and lean proteins; prepare them simply; and take the time to share and enjoy them.”
Living in Southern California, finding fresh produce is a cinch, especially with the abundance of local farmers markets and “urban” farms in our area.
Simple recipes comprise about three-fourths of the book. The ingredients list for each is minimal, rendering the meals fast and fun; most of these you can prepare in a half hour or less. As a busy bachelor, I sure appreciate that part of it. I love to cook, but I often steer away from following recipes because their components often necessitate complicated visits to the grocery store, and sometimes more than one market is needed to find all the required food items. Thus far, I’ve had no problem locating the foods for Clean Slate’s meals. That’s a plus, because simplicity is key to making a lifestyle change work.
Part 1 of the book features its 11 Golden Rules for Eating Clean, which are: choose whole foods over processed; embrace a plant-based diet; practice mindful eating; engage in an active lifestyle; make sure to get enough fiber; boost energy with lean protein; pay attention to how you feel; remember to stay hydrated; establish smart meal-planning habits; know what you are buying; and maintain a healthy perspective.
The cookbook-guide benefits from the expertise of Kathie Madonna Swift, M.S., R.D.N., L.D.N., an integrative medical nutritionist and former nutrition director at Canyon Ranch in Lenox, Massachusetts, and it’s mindful of dietary restrictions such as gluten and lactose intolerance and nut allergies.
Although there may not be that much in Clean Slate that stands out as groundbreaking information I haven’t already encountered in numerous other cookbooks, online nutrition articles and fitness/health magazines, what is appealing about the book is the presentation of that info. (This is a Martha Stewart Living product, after all; the photos are attractive and make the food inviting, and the text is clean and well organized.) That said, I like the fact that the approach is one that is sensible and doesn’t make claims (or place demands) that are sensational or barely doable, as I’ve seen in other publications.
One of my favorite sections is the one in which whole foods are classified by nutrient richness, presented visually with a breakdown of their nutritional benefits on the opposing page. The categories include super detoxifiers (like celery, fennel and dandelion greens), antioxidant powerhouses (red grapes, clove and pecans, for example), inflammation fighters (such as bok choy, shiitake mushrooms and cold-water fish) and digestive aids (miso, coconut and turmeric, to name a few). Having these foods organized into these distinctive categories is beneficial in identifying edibles that may help you eat your way to health.
Here are an excerpt and recipe from Clean Slate: A Cookbook and Guide:
Poached Chicken with Bok Choy in Ginger Broth
You’ll want to make this veritable bowl of goodness anytime you feel a bit under the weather, to ward off a chill, or just because it is exceptionally satisfying. Regular bok choy can be used in place of baby bok choy; slice it into thin wedges. Serves 4
41/2 cups chicken stock, preferably
homemade
2 cups water
1 piece (11/2 inches) fresh ginger,
peeled and sliced
8 scallions, sliced (1 cup), plus more
for garnish
2 Thai chiles or other hot chile
peppers, 1 chopped (ribs and seeds
removed for less heat, if desired), 1
sliced for garnish
1 cup dill sprigs
6 ounces shiitake mushrooms, caps
sliced 1/4 inch thick, stems reserved
2 whole boneless, skinless chicken
breasts (10 to 12 ounces each)
2 heads baby bok choy, quartered into
wedges
Combine stock, the water, ginger, scallions, chopped chile, the dill, and reserved mushroom stems in a pot over medium heat; bring to a boil, then reduce to a gentle simmer. Add chicken and poach until cooked through, 13 to 15 minutes.
Transfer chicken to a cutting board, and cover to keep warm. Strain stock through a fine sieve; discard solids. Return stock to pot, and bring to a simmer. Add mushroom caps and bok choy; simmer until tender, about 5 minutes.
To serve, slice chicken and divide among bowls, then ladle soup over chicken. Garnish with scallions and sliced chile.
(Dairy-free, nut-free and gluten-free)
Per serving: 191 calories, 3 grams fat (1 gram saturated fat), 41 milligrams cholesterol, 18 grams carbohydrates, 27 grams protein, 7 grams fiber
More Information
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Poached Chicken with Bok Choy in Ginger Broth
