'The Clean 20' Recipes from Dr. Ian K. Smith

Playing 'The Clean 20' Baked Apple Oatmeal Cup Recipe

baked apple
Baked Apple Oatmeal Cups

Baked Apple Oatmeal Cups 

Ingredients 

  • 1 cup old-fashioned rolled oats
  • 1 cup organic unsweetened almond milk 
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon organic honey 
  • 2 large red apples (try Honeycrisp or Braeburn if you can) 
  • 1 tablespoon chopped walnuts (optional) 
  • Juice of 1/2 lemon 

Instructions

  1. Preheat oven to 350 degrees 
  2. Mix oats, almond milk, honey, and cinnamon in a small bowl and set aside for 20 minutes. 
  3. Cut the top off the apples and remove their cores. 
  4. Use a spoon to hollow the apple so that the oatmeal filling can fit. 
  5. Mix the oatmeal with the nuts if you choose to use them and fill the apples until the cavity is full. 
  6. Place the apples in a baking dish and add approximately 1/4 inch hot water to the pan. Cover with foil and bake for 30 to 40 minutes, until apples are tender but not mushy. 
  7. Serve warm. 
Turkey Salad
Turkey Salad

Turkey Salad with Clean Mayonnaise 

Ingredients 

  • 12 ounces turkey cutlets
  • 1/4 teaspoon salt 
  • Freshly ground black pepper 
  • Extra-virgin olive oil in a spray bottle 
  • 1/2 cup water 
  • 2 stalks celery, sliced 
  • 1 cup red seedless grapes, halved
  • 1/4 cup chopped walnuts, toasted 
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 4 scallions, sliced
  • 1 tablespoon Clean Mayonnaise (recipe below) 
  • 3 tablespoons organic low-fat or nonfat plain yogurt
  • 1 teaspoon organic honey 
  • 4 leaves Bibb lettuce, for serving 

Instructions 

  1. Season turkey cutlets with salt, and a sprinkling of pepper. 
  2. Spray medium-sized nonstick skillet with oil and heat over medium heat. Add turkey and cook until browned, 3 to 4 minutes. Flip the turkey and cook until underside is golden, about 3 minutes more. 
  3. Pour in the water, reduce heat to medium-low, cover the pan, and cook until turkey is completely cooked through, 6 to 8 minutes more. Remove the turkey from the skillet and let stand until cool. 
  4. In a medium bowl, toss the celery, grapes, walnuts, parsley, and scallions together until combined. 
  5. In a small bowl, whisk together the mayonnaise, yogurt, and honey. Using two forks shred the turkey cutlets and add them to the bowl with the celery and grapes, add the dressing, and toss until well coated and thoroughly mixed. 
  6. Divide turkey salad among lettuce leaves and serve. 

Clean Mayonnaise 

Ingredients

  • 1 large egg
  • 1 egg yolk 
  • 1/2 teaspoon organic honey 
  • 1-1/2 teaspoons fresh lemon juice 
  • 1 teaspoon organic mustard 
  • 2 teaspoons apple cider vinegar
  • 1/2 teaspoon salt, plus more to taste
  • 1 cup extra-virgin olive oil (this makes the finished product a little heavier, but we need to use a clean ingredient)

Instructions

If using a mixing bowl: 

  1. In a medium bowl, combine egg, egg yolk, honey, lemon juice, mustard, vinegar, and 1/2 teaspoon salt. Whisk until blended and thickened, 30 to 60 seconds. It should be a bright yellow. 
  2. In a very slow, steady stream, pour in 1/2 cup oil, whisking continuously, 3 to 5 minutes. Gradually add the remaining 1/2 cup, whisking continuously until mayonnaise is thickened, about 6 minutes. Now the mayonnaise will appear lighter in color. Season with more salt if needed. Place in an airtight container and keep refrigerated. 

If using a blender: 

  1. Put the egg, egg yolk, honey, lemon juice, mustard, vinegar, and 1/2 teaspoon salt in a blender. Turn on blender, then slowly pour the oil through the lid a drop at a time, then pour in a small, slow stream. Blend until mixture thickens. 
  2. Taste and adjust your seasoning accordingly. 
  3. Refrigerate in an airtight container. 
Salmon Pasta
Salmon Pasta

Proteinaceous Salmon Pasta

Ingredients 

  • 1 pound whole-wheat penne or rigatoni pasta 
  • Sea salt and freshly ground black pepper 
  • One 1-pound salmon fillet 
  • 1/2 cup fresh basil leaves, finely chopped 
  • 2 teaspoons capers, drained and rinsed 
  • 2 cloves garlic, minced
  • Grated zest and juice of 1 lemon
  • 2 tablespoons extra-virgin olive pol 
  • 1/2 teaspoon red pepper flakes
  • about 1 teaspoon freshly grated Parmesan cheese 

Instructions 

  1. Preheat oven to 375 degrees
  2. Cook pasta in a large pot of boiling salted water, until al dente. Drain well. 
  3. Season salmon with salt and pepper to taste, then place on a parchment paper-lined baking pan and bake for 15 to 20 minutes, until desired temperature is reached. 
  4. In a large bowl, toss pasta with basil, capers, garlic, lemon zest, lemon juice, oil, red pepper flakes, and salt and pepper to taste. 
  5. Cut salmon into bite-size pieces. Add it to the pasta bowl and gently toss, making sure not to break up the salmon pieces. 
  6. Serve hot, topped with Parmesan. 

Recipes courtesy of Dr. Ian K. Smith