The information in this book is designed to provide helpful information on the subjects discussed and does not constitute medical advice and should not be construed as such. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. It is always important to consult with your doctor or other medical professional before making any significant changes to your diet or following any plan. Author and publisher claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material in the book. Copyright © 2014 by Martha Stewart Living Omnimedia, Inc. Selected photographs and recipes appeared in previous Martha Stewart Living publications. All rights reserved. Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, a Penguin Random House Company, New York. www.crownpublishing.com www.clarksonpotter.com CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House LLC. Library of Congress Cataloging-in-Publication Data is available upon request. ISBN 978-0-307-95459-6 eBook ISBN 978-0-30795460-2 Cover design by Jennifer Wagner Cover photographs by Johnny Miller For more information on the images, see photograph credits v3.1 INTRODUCTION PART ONE reset GET A CLEAN START GOLDEN RULES FOR EATING CLEAN KNOW YOUR NUTRIENTS super detoxifiers antioxidant powerhouses inflammation fighters digestive aids RESTOCK YOUR PANTRY smart swaps whole grains legumes healthy fats flavor enhancers DETOX YOUR MIND AND BODY 3-day action plan 21-day action plan PART TWO recipes replenish get off to a good start reboot drink to your health recharge load up on your vegetables reenergize choose your snacks wisely restore make meals with substance relax have a little something sweet BASICS SOURCES ACKNOWLEDGMENTS PHOTO CREDITS RECIPE INDEX INDEX introduction Most of us know that the way we eat is central to our well-being. But we may not always know exactly what ingredients to buy or meals to plan for the most satisfying, delicious, and healthful results. This book will show you how easy it can be: Start with fresh produce, whole grains, and lean proteins; prepare them simply; and take the time to share and enjoy them. This old-fashioned approach to food has a modern name—eating clean. It means making meals from scratch, whether a workday breakfast for one or a weeknight dinner for four. It means making your own snacks instead of relying on anything from a package. And it can also mean enjoying dessert (see Golden Rule 11: Maintain a Healthy Perspective)! Just as important, eating clean means focusing on every aspect of our meals—turning away from our screens and devices and avoiding other distractions, so we can savor the process of cooking and eating. Perhaps you’re already eating this way, or maybe these ideas are new to you. Either way, there is plenty to discover here. You’ll find excellent recipes as well as the very latest advice from reliable professionals, including nutritionist Kathie Madonna Swift, who contributed her knowledge and expertise to this project. I’m still exploring and evolving and looking for new ways to appreciate clean, whole food, and I hope you’ll be inspired to do the same.