Cookbook Review: “Clean Food” by Terry Walters – Vegetarian Friendly

by Joanne on January 9, 2010

Early in December, I received an interesting book to review.  A quick scan through it really peaked my interest.  After more in depth reading, I found this book to be such a valuable resource for maintaining a healthy diet, gluten free alternatives, and most importantly, simple yet flavorful recipes.

 Clean Food by Terry Walters, check it out yourself. If you want a chance to have this book yourself, leave a comment  = that’s your first opportunity to have me send it to you free of any charges.  Let me know: Are you a Vegetarian? Are you Vegan?  Do you try to eat healthy?  and…how long have you been maintaining your current diet.   What’s your greatest challenge in trying to eat healthy?  Of course you don’t have to answer all those question, but I’d like to know your personal dietary guidelines .  Now…if you have a blog, link back to this post on your blog, THEN, leave another comment letting me know you linked back, and that is your SECOND chance to get this book.  Unfortunately, there will only be one lucky commenter, and all comments must be received by 12 AM on January 16th.  Good Luck!

Now for my review…

Clean food This book will not give you any excuse to eat junk food.  Terry Walters puts together over 275 pages of guidance to get the most from what you eat as well as information on whole grains, vegetables, nuts, seeds, and more. 

Cooking methods for food preparation offers seasonal considerations to get the most from local foods.  How to get warming  or cooling effects and to help you feel more comfortable in your body is covered in a light and easy to understand presentation. 

The recipes are in sections titled as follows: 

SPRING, pages 40 – 89  An example of a satisfying dish is “Mediterranean Pasta with Greens” *use rice pasta to make it gluten free.
SUMMER, pages 94 – 141 An example of a creamy, sweet tart is “Lemon Berry Pie”  … oh that one looks so good.
FALL, pages 146 – 195 “Autumn Harvest Soup”.. made with Shiitake Mushrooms, fresh ginger, carrots, kale and cannellini beans. *Did you know that shiitake mushrooms help reduce blood cholesterol levels?  Interesting.
WINTER, pages 200 –255 “ Mexican Layer Dip”.  This is a non-dairy version of a terrific party classic.
ANYTIME, pages 260 – 276  Recipes such as “Quick Homemade Pickles”, Maple Mustard Vinaigrette”, “Quinoa with Sweet corn”, and “Teff Ginger Molasses Cookies”…..ooohh la-la!

I followed the recipe on page 232 in the “WINTER” chapter.  After all, it IS winter.  I didn’t change a thing and this is the result.

LENTIL APPLE WALNUT LOAF, page 232 – Serves 6

DSC_3027 DSC_3026

This high-protein loaf makes a nice main course for a vegetarian meal and a great sandwich as leftovers.  Serve with Cranberry Applesauce (page 205) and sautéed greens (pages 266-267) for a complete meal.”


  • 1 cup dried lentils
  • 3 cups vegetable stock
  • 1 thumb size piece Kombu
  • 3 TBS ground golden flax seed
  • 1/2 cup water
  • 3 TBS extra virgin olive oil
  • 1 large onion, diced
  • 1 carrot, grated
  • 1 stalk celery, minced
  • 2 TBS mirin
  • 1 apple, peeled, grated and mixed with 1 TBS lemon juice
  • 1/4 cup raisins
  • 3/4 cup toasted walnuts chopped
  • 1 tsp dried thyme
  • 6 – 7 dashes ume plum vinegar
  • Freshly ground black pepper
  • 1 cup breadcrumbs * I used brown rice breadcrumbs as suggested at bottom of recipe to make it gluten free.

The Glaze

  • 2 TBS ketchup
  • 1 TBS Balsamic vinegar
  • 1 TBS maple syrup
  • 1 TBS apple butter
  • 1 TBS Arrowroot

Preparing dried lentils:  Rinse and place in rice cooker or pot and add stock and kombu.  Bring to boil and reduce heat and simmer until liquid is absorbed and lentils are tender (about 30 minutes).  Remove from heat, discard kombu and set aside.

Preparing loaf:  In a small bowl, combine ground flax seed with water and set aside.

Preheat oven to 350 F.

In a large skillet over medium heat, sauté onion, carrot and celery in olive oil for 2 minutes.  Add mirin and sauté 3 minutes more until soft.  Add grated apple, raisins and walnuts and sauté another minute.  Add thyme, vinegar, and pepper to taste.  Remove from heat and fold in cooked lentils, breadcrumbs and soaked flax seed until evenly distributed. Press mixture firmly into lightly oiled loaf pan and set aside.

Preparing Glaze:  In small saucepan over no heat, combine all glaze ingredients.  Place over medium heat and stir continuously until thick (about 2-3 minutes).  Spread evenly over loaf and bake, uncovered 40 minutes.  Remove and serve.



  • 6 apples of choice (I used Macs….no NOT THAT MAC…the Acey Mac Apple) – peeled and cored.   DSC_3020
  • 1 cup water or apple cider
  • 1/2 cup unsweetened cranberry juice
  • 2 TBS maple syrup

Place apples in pot with water or cider and cranberry juice.  Cover, bring to boil, reduce heat and simmer until apples are soft.  Remove from heat, add syrup and puree with handheld blender.  Serve warm or chilled.  Store in airtight container in refrigerator or freezer.

SAUTEED GREENS, page 266 (Sautéed Garlic Greens) or 267 (Ginger Sesame Greens) – I followed the Garlic Greens recipe, serves 6


  • 2 bunches dark leafy greens (kale, collards (I used collards), mustard greens, dandelion greens, or chard)
  • 3 garlic cloves, minced
  • 2 TBS extra virgin olive oil
  • 1 TBS mirin
  • Sea salt or ume plum vinegar

Remove dry stalk ends from greens and chop leaves into bite-size pieces.  In Dutch oven or skillet over medium-low heat, sauté garlic in 1 TBS olive oil for 2-3 minutes until soft.  Add greens and mirin and sauté 1 minute.  Increase heat to medium, add water as needed to prevent sticking, cover and cook until greens break down.  Remove from heat and toss with remaining tablespoon olive oil.  Season to taste with salt or a few dashes of vinegar and serve.


Great dinner.  Ted,  who actually runs in the other direction when I say we are having a vegetarian meal, is sitting here having seconds.  Amazing meal.

So go ahead, leave me a comment and let me send you this fantastic guide to good health and good recipes.


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  • At 2010.01.09 21:32, Joanne said:

    Rainne, Sophie, Kath, Annie: It was a super meal. It was tough for me not to change anything, but well worth it. The book is a FANTASTIC guide for good eating and really great nutrition facts.

    • At 2010.01.09 21:54, Patti Milius said:

      My biggest challange is eating the fruits and veggies I would eat. Larry is a meat and potato guy. He is like your guy. I need to reduce his cholesterol. It’s not real bad yet but it is higher then it use to be.
      My numbers have always been really good even though I’m way to heavy. I need to lose the weight and reduce my BP.

      • At 2010.01.09 22:21, kilax said:

        I’ve had my eye on that book for awhile. I am a vegan and saw it on some vegetarian blogs and thought it looked good! I’ve been a vegetarian for 9 years and became vegan in June. I try to eat healthy! TRY! Hee hee.

        I am doing a sort of “pay-it-forward” book giveaway too (on Monday) but of a fictional book.

        The loaf looks so good. What is Kombu?

        • At 2010.01.10 01:03, laura said:

          this book looks great! i am not a vegetarian or a vegan, but i would say i eat about 75% vegetarian. i have been trying to maintain a healthy, whole-foods type diet for several years now. i have fallen off the wagon a few times but 2010 is going to be my year to get in the best shape of my life!

          • At 2010.01.10 09:03, Joanne said:

            Patti: Being aware of what’s good for you and what’s not and trying our best to limit those items that don’t offer optimum nutritional benefits is already one step in the right direction. Thanks.

            Kilax: I’ll have to check out that giveaway.Thanks! As for Kombu – it is a seaweed, dried kelp. It’s used to flavor soups, salads, beans, or rice dishes. I don’t use it often, but luckily for the recipe above I did have some in the pantry. It’s dried and will keep. I came across a super recipe for fried kelp the other week but forgot where it was. I think you can bake it: 300 F (cut it into bite size pieces) for 5 minutes. Or toss in a dry skillet until crisp. Then you can spinkle on a salad like croutons.

            Laura: This book isn’t just a cook book. It is a very interesting source for living healthy and eating the right foods for our bodies. It discusses the benefits of eating locally grown produce and also the benefits of eating certain items at certain times in the season. Thanks for your comment!

            • At 2010.01.10 10:49, jocelyn said:

              The lentil loaf looks SO yummy! Actually, it all looks wonderful. I’m a proud new baby vegan since this past autumn. I eat only moderately healthily, and would really love to augment my knowledge with this great book. Shiitakes can combat cholesterol? Double bonus!

              • At 2010.01.10 11:34, Liz said:

                Wow, that lentil loaf looks amazing! I’ve told you many times before that you always inspire me to try new veggie dishes which is why I love your blog so much :) I didn’t make any formal resolutions this year, but I do want to make an effort to eat more vegetarian and vegan dishes. I must ask, what is kombu and where would I find plum vinegar? Are these things that could be substituted for more readily available ingredients?

                • At 2010.01.10 12:43, light said:

                  I would love to recieve this book. As a cancer survivor I am trying to go vegeterian and my son is on gluten-free diet for some years. My biggest challange is cooking beans, somehow they don’t turnout right, so I would like to learn.

                  • At 2010.01.10 15:33, Carri Ann said:

                    I am what I call a “reluctant vegetarian”, since anything that once had a face makes me horribly ill. Now that I also have celiac, I’m finding the biggest dietary challenges to be finding GF recipes that are good, fairly easy to prepare, and vegetarian! I’d love to win this book, but if I don’t, I’m definitely going to buy it :)

                    • At 2010.01.10 15:35, Joanne said:

                      Jocelyn: Thanks.
                      Liz: In response to kombu, see above response to Kilax. In a nutshell, it is Kelp/seaweed. The plum vinegar can be found in health food stores or the special sections in the grocery store. Prob. where you migh find rice vinegar. The health food store is your best bet. There is important nutrition in seaweed and also using the ume plum products (paste, vinegar, etc). I’m not really up on all that info. but people who are familiar with Macrobiotic diets would know. Thanks for enjoying my blog so much.
                      Light: Congratulations on your overcoming one of the most challenging diseases life offers. Best wishes for clean living here on out. As for beans, here is a quick way: Put 1 lb of dried beans, split peas that have been washed (gets the dust off) and picked over (there may be small stones in there) in a large pot with tight lid. Cover with cold water by 2 inches. Bring to a boil – uncover and boil for only 2 minutes. Turn off the heat. Cover the pot and let soak for 2 hours. Taste it. If its tender add a tiny bit of salt and pepper – make sure they are still covered with water – if not add some to cover 1 inch at least. IF THEY ARE STILL RAW – DON’T ADD SALT. Cover with more water and let soak longer. Continue to cook so the beans just bubble gently. Check for doneness 10 min. intervals. Don’t add vinegar and don’t add tomatoes until the beans are cooked and tender.

                      • At 2010.01.10 15:42, jamie said:

                        What a great recipe – I’m sure it’s good as is, but I think I’ll use this for filling for stuffed collard greens or chard. I’m an omnivore, but I started reducing my meat intake about a year ago, and have made a point to reduce it even more in the past six months or so. I’m trying to move to a point where I only eat meat as often as I can afford to buy really, really good quality. It’s been fun learning to make all different kinds of foods and I feel way better.

                        • At 2010.01.10 15:50, Kara said:

                          Would love to win this book! I was veg for seven years (after reading a very disturbing article in the NYTimes about the beef industry) before deciding this past summer to follow George Mateljan’s World’s Healthiest Foods nutrition plan, which includes lots of legumes, nuts, seeds, etc. He also includes lots of fish (especially salmon), as well as poultry and red meat. I still don’t eat beef. I’m too scared, and colon cancer runs in my husband’s family so he has a concrete reason to keep away. I would love to have a cookbook that gives my family and me more options for healthy, seasonal veg eating!

                          • At 2010.01.10 15:57, Kara said:

                            I put your blog on my blog! :-)

                            • At 2010.01.10 17:30, Joanne said:

                              Kari Ann: That is a challenge. I think the diet a person with celiac has to follow is really healthy and we all should incorporate some of those restrictions. You’re right, this book has great info., but there is a site where you can get free resource information sent right to you – not obligation. It’s a little book (will fit in your purse) that lists products / ingredients that you should avoid or that you can tolerate. Try doing a search for it if not, the VegetarianGluten Free group is a good resourse as well.
                              Jamie: My husband, Ted (poor guy – he’s often mentioned in my posts :) ), eats meat as well. In fact, if he doesn’t get his meat, it isn’t a meal in his book. However, he does opt for leaner cuts and eats fish with me as often as I will cook it. Thats a plus in my book for eating healthy. I would love to change the world and have everyone avoid meat, but that isn’t possible so I just eat what my belly likes. I’m very fortunate that it’s usually healthier choices. Although… some recipes on the blogs I visit are SO tempting. Drool!
                              Kara: Good for you. It is so helpful that your hubby is willing to follow healthy eating habits. Sometimes men get so caught up in the meat protein hype, it’s tough to convince them they are getting enough healthy protein from other sources *I hope TED isn’t reading this?!!!! :(

                              • At 2010.01.10 18:17, Annette Dondanville said:

                                I am a vegetarian/try to be vegan/working on gluten free dietary person for quite awhile. 15 years vegetarian! The book and the recipes looks wonderful. Some foods I would love to try!
                                Hope I win this book.

                                • […] the way, if you want another recipe using lentils, see this super recipe for Lentil Apple Walnut Loaf.  Love […]

                                  • At 2010.01.10 20:18, Joanne said:

                                    Annette: Thanks for your comment. Good luck! :)

                                    • […] Reminder:   Cookbook and nutritional guide give away.  Here’s the link:  CLEAN FOOD by Terry Walters […]

                                      • At 2010.01.11 17:16, Lorena Hill said:

                                        Looks awesome. I like how it says a way to make it gluten free. So there many varieties.

                                        • […] If you haven’t heard the news, we are having a great book giveaway:  “Clean Food” by Terry Walters.  To check it out, go […]

                                          • At 2010.01.11 21:02, Pam (IIN Health Counselor) said:

                                            That lentil loaf looks delicious, it could even fool a carnivore :)
                                            I would love to win the Clean Food book. Looks like there are so many nutritious and tasty meals to try!!
                                            That’s exciting Utica Greens made national news, I wonder if they will discover other area favorites like Chicken Riggies and Halfmoons!!
                                            The blog looks great :)

                                            • At 2010.01.12 08:34, Joanne said:

                                              Lorena: Thanks!
                                              Pam: HI! Hope all is well and thanks for the comment. Love your new site!

                                              • At 2010.01.12 09:06, Dawn Hutchins said:

                                                Hi Joanne! Thank you for letting me know about this contest! I would love to win the book because we just found out on Friday that my little 16 month old daughter is allergic to wheat, dairy, soy, eggs, peanuts and cod fish. We aren’t necessarily vegetarian but I would love to win the book to get some gluten free ideas for her! Needless to say I just started looking for wheat free/gluten free on Friday but I feel like I’m scrambling to figure out what to cook her. I always try to cook healthy meals anyway so I’m taking this as a challenege to be even healthier!

                                                I will definitely be making the lentil apple walnut loaf. YUUUUUM.

                                                • At 2010.01.12 09:30, Dawn Hutchins said:

                                                  I just posted a link back to this post in regards to your recipe and winning the book. I hope I win! :)

                                                  • […] (so much more than just a cookbook) make sure to go to this link.  I’d love to send it to you. CLEAN FOOD by Terry Walters.  The opportunity ends at 12AM on Sat. Jan. […]

                                                    • At 2010.01.13 06:58, On a Snowy Morning | Apple Crumbles said:

                                                      […] “Clean Food” by Terry Walters.  If you want a chance to have this book for yourself, go to this link:  GIVEAWAY   The giveaway ends on Saturday at 12 AM. […]

                                                      • At 2010.01.13 14:45, Elena said:

                                                        I am a gluten-free vegetarian that tends to stick to eating foods in their natural state. I began eating healthier a year ago, and last June was diagnosed with celiac’s disease (leading me to become gluten free) and decided to commit to being a vegetarian.I am also allergic to olives I tend to stay away from most forms of lactose, tomatoes, potatoes, and processed foods due to the fact that they don’t really agree with me that well. This cookbook would be very helpful in allowing me to provide my diet with more variety, even if I’d have to make a few alteration. I’d love to try out this cookbook!

                                                        • At 2010.01.13 16:13, Cammy said:

                                                          This book looks great i recently went vegetarian and i’m in a cooking rut and this book would hel me so much.

                                                          • At 2010.01.13 19:37, Cristella said:

                                                            Count me in! I’d love to get a free book but if not the winner, then It will become a must have. Been ‘Clean eating’ since June and my whole family is reaping the benefits! I want to learn more and improve our health.

                                                            • At 2010.01.13 20:44, Joanne said:

                                                              Dawn: Thanks! :)

                                                              Elena: That is one tough diet. Good luck with the drawing. You’re right the book would be a helpful source.

                                                              Cammy: When I went Vegetarian several years ago, I was in the same rut. Then it really got bad because I tried to go wheat and gluten free. Amazing how hard THAT is since when you say you are Vegetarian everyone wants to serve you pasta.
                                                              I’m more liberal now with the wheat and the GF but I know what you mean by coming up short on ideas after changing eating habits.
                                                              There is a TON of great info out there. This book would be a super start. Good luck and thanks for your comment.

                                                              Cristella: Thanks for your comment! Good luck.

                                                              • […] you seen the Giveaway yet?  “Clean Food” By Terry Walters.  Ends Sat. Jan. 16th at 12 AM.  Simply click on the link, leave me a comment and have the […]

                                                                • At 2010.01.14 10:14, Lisa Gould said:

                                                                  This looks like a great book! I would love a copy! Great blog, too!

                                                                  • At 2010.01.14 10:29, Patti Milius said:

                                                                    I’m excited by your recipes. I am not actually a vegetarian, I prefer to not eat meat other than chicken. I love fruits, vegetables, and grains. My husband is more of a meat and potatoes guy. That means I need good tasting recipes that make him not care that there isn’t meat on the table.

                                                                    Thank you.

                                                                    • At 2010.01.14 11:07, Joanne said:

                                                                      Lisa: Thanks!

                                                                      Patti: Thanks so much! Your situation sounds that same as ours except that I do not eat chicken. My hubby is such a M &P guy that I can’t fool him with meat substitute. I am resolved to the fact that I must cook two meals most of the time or he cooks his own.
                                                                      Not complaining, it keeps me creative.
                                                                      Good luck on the book!

                                                                      • At 2010.01.14 11:43, Suzanne said:

                                                                        I am not a vegetarian but I’ve been getting recently those CSA boxes (anyway, the Canadian version in Toronto) and I’ve found myself discovering vegetables that I’ve would not have picked out otherwise like kale, chard etc. Amazing discoveries so far! Always looking for new ideas and reading about good vegetarian habits.

                                                                        • At 2010.01.14 14:55, Maryann G said:

                                                                          My boyfriend and I just started cutting meat from our diets in December. So far we both have more energy and are enjoying new types of produce!

                                                                          • At 2010.01.14 20:45, Love Them Apples | Apple Crumbles said:

                                                                            […] Giveaway Reminder:  Clean Food by Terry Walters – Great resource. I’ll send it to you i… […]

                                                                            • At 2010.01.15 17:41, Annette Dondanville said:

                                                                              I am a vegetarian. These recipes look scrumptious. Cant wait to try them.

                                                                              • At 2010.01.15 18:35, Terry Walters said:

                                                                                Dear Joanne and all!

                                                                                Thank you all for so many great comments and for your interest in CLEAN FOOD. As I can’t answer all of your questions here, please feel free to join the CLEAN FOOD conversation either on Facebook or at

                                                                                In the meantime, a few questions that jumped out were about kombu – a sea vegetable that helps add minerals to your grains, legumes, sauces, soups… and some of the other less known ingredients in my book. All of the ingredients used can be found at most health food stores and certainly at a Whole Foods if you have one nearby. I’ve also included an index of terms (“What’s That” section) in the book so you can learn about the different foods, their health benefits and how to substitute appropriately – for instance, white cooking wine instead of mirin, or cornstarch instead of arrowroot.

                                                                                All that said, my intention for CLEAN FOOD was to provide inspiration, information and the tools necessary for readers to nourish themselves, their families, their communities and their environment. I hope you find that within the pages of CLEAN FOOD. I look forward to connecting with you in the future and to sharing the journey to eat clean and live well.

                                                                                All my best,


                                                                                • At 2010.01.16 09:06, A Perfect Getaway | Apple Crumbles said:

                                                                                  […] the way, Terry Walters left us a comment on the GIVEAWAY post.  Check it out!  Today is your last chance to get her book sent to you for free.  Leave me a […]

                                                                                  • At 2010.01.16 10:33, Lori (Finding Radiance) said:

                                                                                    That lentil loaf looks so good! I have been on a lentil kick lately. I am not a vegetarian, but do eat meatless a couple days a week.

                                                                                    • At 2010.01.16 17:36, The Bread The Cookies | Apple Crumbles said:

                                                                                      […] opportunity for the Giveaway. Click here:  CLEAN FOOD. There is a comment from the book’s author, Terry Walters. Make sure to check it […]

                                                                                      • At 2010.01.17 12:49, Dana Dornburgh said:

                                                                                        I will see if my library has this book, I would like to read it. I am not a vegetarian, yet, or close to vegan, but I have thought about it. I currently try to buy local, I am really into supporting my local farmers, eggs, maple syrup, and the farmers market all summer, and I have 2 favorite farm stands. My local farmers tend to be organic, which I also like for my family.
                                                                                        I cook from scratch every dinner we eat. We eat very little processed food. I try to cook like my mom and grandmother ( I grew up on a farm, where everything that could be made, was) and I am happy to be doing this for the health and wellmess of my family. We eat out less than oncer per month and McD’s is a RARE RARE treat.
                                                                                        I don’t know if my whole family could ( or would rather, they could) go vegetarian, but I notice me making more and more meatless meals. I don’t buy a lot of meat. I definately would like to explore it more.

                                                                                        • At 2010.01.18 23:59, Amanda Thomas said:

                                                                                          I have been vegan for about two years. I try to eat healthy, but my biggest challenge is being able to afford to buy healthier foods especially after being laid off.

                                                                                          • At 2010.01.22 15:02, Connie S said:

                                                                                            With low blood sugar, these look like good recipes to try!

                                                                                            • At 2010.01.28 18:25, Maureen G said:

                                                                                              Trying to eat healthier would get a boost from this cookbook.

                                                                                              • […] without the vegan gravy. The vegan gravy made the loaf. I also added a glaze on this loaf from the Clean Food Cookbook. This link also has a recipe for another type of Walnut Loaf that has received great reviews. I […]

                                                                                                • […] Inspired by the Clean Food Lentil Walnut Loaf (original recipe found here). […]

                                                                                                  • […] Vegan Lentil Walnut Loaf, which I adapted from the Clean Food Cookbook (original cookbook recipe is here), is first on the list. Last night, I set out to make the loaf once again, but I decided to add […]

                                                                                                    • […] a contest to win the book “Clean Food” by Terry Walters.  Go to one of my favorite blogs, Apple Crumbles, for a chance to win.  There are a lot of gluten free recipes in there and her recipe posted for a […]

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